Strength for today and bright hope for tomorrow

First Dam Run 10K

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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
335.5019.0015.252.000.00371.75
Asics Heavy Shoe Miles: 36.25Brooks Launch (2) Miles: 40.00Asic DS Trainer Miles: 39.25Brooks Launch (3) Miles: 75.75Saucony Hattori Miles: 29.25Saucony Type A Miles: 13.00Asic DS Trainer (2) Miles: 39.00Saucony Kinvara Miles: 90.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM - north Smithfield loop. 5 miles, no watch.

noon - Smithfield Canyon, 8 miles, 6:56/mile average.

Asics Heavy Shoe Miles: 5.00Brooks Launch (2) Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Canal trail, 10 miles, no watch.

Asic DS Trainer Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

Ran to the rhuematologist and back. 13.5 miles total, averaged 7:11/mile. Did some strides on the way back.

Brooks Launch (3) Miles: 13.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM - Forrester Acres, no watch. 5.75 miles.

noon - Birch Creek Canyon, 8.25 miles, no watch. Warm and very windy.

Asics Heavy Shoe Miles: 8.25Saucony Hattori Miles: 5.75
Comments(1)
Race: First Dam Run 10K (6.22 Miles) 00:31:55, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.750.006.250.000.0020.00

Ran the First Dam Run 10K today, which is a local race here in Logan. The nice thing about late-fall races is that they start at 10AM! We got some snow last night, but the roads were warm enough that it didn't accumulate on the roads, but the trees and landscape was very pretty. Cold this morning, about 30 degrees, but no wind, so it was pretty good racing weather.

In haste to get out the door, I forgot my watch or garmin, so I ended up running sans timepiece. That's okay, since today was supposed to be a hard workout or time trial anyway. It was interesting running a 10K with no idea of pace or final time until I got to the finish line. It was kind of like Christmas.

I warmed up by running the 5K course. The race started on time and I led from start to finish, although I had a bike pacer to keep me company. I know this course pretty well, because it was my weekly tempo course when I lived in Logan, although oddly enough this was my first time actually running the 10K at the FDR event (usually I do the 5K).

I was kind of stiff and creaky during the warmup, but felt pretty good the entire race. Felt like I was running hard, but still was not pushing at all, since it was uncontested. But it was definitely a hard workout. The uphill half of the race went pretty well, and on the downhill part I lost focus here and there, so just had to keep pushing whenever I felt myself letting up.

I was pleased to see 31:40-ish when I was within site of the finish line clock, and ended up officially at 31:55. I was hoping for sub-32, and am happy with this effort and time. I suppose this is technically my "unaided course altitude PR", since the only 10K's I've run faster were either on a track at sea level or at Des News.

Cooled down another 10K with Dave S. after the race, and then grabbed a few more miles after the awards to end up around 20 miles for the day.

Saucony Type A Miles: 6.50Asic DS Trainer (2) Miles: 13.50
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Got the cold that my whole family has been dealing with. Per usual, I decided to lay low until health returns. No running. I am due for a "down week" anyway, as I've been steadily building for a couple months now.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

feeling mostly better. Did the canal trail, 7 miles, no watch.

Brooks Launch (2) Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Canal trail, 10 miles, no watch.

Asic DS Trainer Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.005.000.000.000.0015.00

Big Workout, although rather unstructured. Ran up Smithfield Canyon, and kept a 6:20-6:40/mile clip the way up. Then did about 5 miles of MP effort on the way down, and was averaging about 5:10-5:15/mile pace. 15 miles total, averaged 6:10/mile overall.

Saucony Kinvara Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

Ran to the eye doctor and back. 15 miles total, averaged 7:10/mile.

Brooks Launch (3) Miles: 15.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

Ran with Cody this morning. It was cold and rainy. I was doing okay with the weather, until my gloves got soaked, and then my hands got very cold. Nothing that 10 minutes in a hot shower couldn't fix though. We ran from Cody's house up to Dry Canyon and then the Bonneville Shoreline Trail to Providence. The original plan was to go to Millville Canyon, but the trail was very slippery and muddy, hazardous. So we bailed back to the roads and then looped into Millville and back to Cody's house. I called it a day there, so just 16 miles instead of the 20 I intended, but I was about to lose some digits. Averaged about 8:00/mile for the run.

Asics Heavy Shoe Miles: 16.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM - Forrester Acres, 6 miles, no watch.

PM - Smithfield Canyon, 9 miles, about 7:10/mile average.

Brooks Launch (2) Miles: 9.00Saucony Hattori Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.008.000.000.000.0015.00

Exactly two months until Olympic Trials. I guess I should get in shape. Funny enough, I haven't really been thinking about running much since Boston, to the point of which I almost missed to deadline for airfare and hotel reservations for Houston! I just happened to be browsing through the (horrid) USATF site and by a lark caught that those deadlines were today. Oops. But I got it in. Now I just need to train.

Had a good Big Workout today. 15 miles total, with 8 miles at MP on the Saddleback-Bear River Ranch route. First 4 miles of the tempo were about 5:25/mile, the next three were all around 5:15, and the final mile was 5-flat. The difference between the first half and the last half was the prevailing wind. Tailwind helps a lot, even a slight one. 

Saucony Kinvara Miles: 15.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.750.000.000.000.0013.75

AM - Forrester Acres, 5.75 miles, no watch.

PM - Smithfield Canyon, 8 miles, 7:12/mile average.

Asic DS Trainer Miles: 5.75Brooks Launch (2) Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.002.000.0014.50

Smithfield Canyon, plus some extra. Ran 14.5 mile total, with 6x1-minute strides on the uphill, and then another set of 6x1-minute on the downhill. Averaged 7:07/mile for the run.

Saucony Kinvara Miles: 14.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM - canal trail, 7 miles in a rainy/snowy mix. No watch.

PM - north Smithfield out-and-back, 8 miles, 7:16/mile average. Snowing pretty hard.

Asics Heavy Shoe Miles: 7.00Brooks Launch (2) Miles: 8.00
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Race: Smithfield Turkey Trot 10K (6.2 Miles) 00:35:55, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.006.000.000.000.0020.00

Ran the Smithfield Turkey Trot 10K this morning. Thankfully, it had stopped snowing overnight, and was a clear, beautiful morning. But the roads were sheets of ice, at least at first. I wore my "shoe chains" during my 5-mile warmup on the course, and decided to wear them for the race too. However, during the time between my warmup and the race, the sun actually improved the roads quite a bit, but the "chains" were still very helpful in some spots, so glad I wore them.

Knowing that the roads were slick, plus the course is pretty difficult, I just wanted a marathon-pace workout out of this, and to win a turkey. And that's how it worked out. I ended up running 35:55-ish, and led from start to finish, although second place was not that far behind. My mile splits (garmin-based) were 5:18 (downhill), 6:02 (uphill), 5:58 (uphill), 5:46 (rolling), 5:31 (mostly down), and 5:29 (downhill). Didn't feel great, but didn't really need to, as it just needed to be a moderate workout at the end of a long week. And I won a turkey. 

After the awards, I ran another 8.5 miles on the county roads west of Smithfield, to give me an even 20 for the day.

Saucony Type A Miles: 6.50Asic DS Trainer Miles: 13.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

Kinda-sorta Big Workout today. Ran the Saddleback route, with a long tinman tempo planned. First half went okay, averaging under 6:00/mile, but then I started having some GI issues, which messed over my last 5 or 6 miles. Oh well. Averaged 6:25/mile for 15 miles.

Saucony Kinvara Miles: 15.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM - random loop around Smithfield. Averaged about 7:20/mile for 6.75 miles.

PM - Smithfield Canyon, 8.25 miles, 7:01/mile average.

Brooks Launch (3) Miles: 6.75Asic DS Trainer (2) Miles: 8.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM - random route around Smithfield, easy pace. 8.5 miles.

PM - Forrester Acres, 6.5 miles, averaged 7:35/mile. Yup.

Saucony Hattori Miles: 6.50Brooks Launch (3) Miles: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.004.000.000.0015.00

Big Workout, albeit not a very good one. Legs were sore and tired coming into it, just adjusting to the miles, so I didn't push the issue. Did an out and back to USU campus, with 5x4-minute fartlek in the middle, 2-minute recovery between. Pace was pretty slow, around 5:30 / mile on average.

Saucony Kinvara Miles: 15.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM - Smithfield Canyon, 10 miles, averaged 7:45/mile.

noon - north Smithfield Loop, 5 miles, no watch.

Saucony Hattori Miles: 5.00Asic DS Trainer (2) Miles: 10.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

Long run, Blacksmith Fork Canyon. 22 miles, averaged 6:46/mile. Pretty much the same pace on both uphill and back down.

Brooks Launch (3) Miles: 22.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM - dropped the car off for maintenace in Logan, then ran back to Smithfield. 7.25 miles, averaged 7:40/mile. Last 2 miles were slow and agonizing due to "distress".

PM - Smithfield Canyon, 8.75 miles, averaged 7:09/mile.

Asic DS Trainer (2) Miles: 7.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM - Smithfield Canyon, 10 miles, averaged about 6:50/mile.

PM - Forrester Acres, 6 miles, no watch.

Saucony Hattori Miles: 6.00Brooks Launch (3) Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.005.000.000.0016.00

Big Workout. Ran out to the Smithfield Cemetery, and did 8x1000m with 60s recovery. It was snowing for most of the run, but not sticking. Splits were 3:14, 3:11, 3:09, 3:11, 3:08, 3:06, 3:06, 3:06. Solid workout; not amazing, but felt strong for the duration.

Cooled down up Smithfield Canyon. 16 miles total, averaged 6:30/mile.

The other notable was that my Saucony Kinvara turned over 1,000 miles today. I think I will try for another 1000, they are still in good shape.

Saucony Kinvara Miles: 16.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
335.5019.0015.252.000.00371.75
Asics Heavy Shoe Miles: 36.25Brooks Launch (2) Miles: 40.00Asic DS Trainer Miles: 39.25Brooks Launch (3) Miles: 75.75Saucony Hattori Miles: 29.25Saucony Type A Miles: 13.00Asic DS Trainer (2) Miles: 39.00Saucony Kinvara Miles: 90.50
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