Strength for today and bright hope for tomorrow

Sharin O The Green 5K

Previous YearRecent 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 ViewMonth View
Graph View
Next Year
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: 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
424.6526.006.006.858.00471.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

After about a year away, I'm back on the Blog so that I can track my training for the Colorado Marathon (early May). Hoping to break 2:30. Plan to get mileage up to upper 70s or so.

I ran a 10K yesterday, so took it easy today. 6 miles total. Ran about 1.5 as errands, then 3 miles, then picked up Seth or the last 1.5 miles.

Comments
From Jason D on Sun, Feb 11, 2018 at 19:53:39 from 73.144.91.168

Welcome back.

From Rob Murphy on Mon, Feb 12, 2018 at 07:49:15 from 163.248.33.220

Cool. One more reason to check in every day. Good luck.

From jtshad on Mon, Feb 12, 2018 at 10:03:08 from 141.221.191.225

Welcome back to the FRB! Good job on the win in the 10K in tough conditions!

From Adam RW on Tue, Feb 13, 2018 at 07:06:56 from 107.130.1.59

Congrats. Looking forward to seeing what you do in May...

From Nora Jo on Tue, Feb 13, 2018 at 17:21:34 from 73.102.52.126

Good luck with your running. I grew up in Golden, Colorado. I lived in Fort Collins for 10+ years. I've lived all over the United States, but love Colorado the best!

From Tyler on Wed, Feb 14, 2018 at 15:33:36 from 144.46.104.12

Welcome back! The blog has missed you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Power Trail out to Poudre Trail east. 8 miles, 7:20/mile. Snowy and cold.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.005.000.000.000.009.00

1-mile warmup, then 5-mile tempo at MP. Ran the Power Trail up to Spring Creek trail, west. Beautiful day, sunny, 45 degrees, and no wind.

Splits were 6:03, 6:00, 6:04, 5:58, 5:44.

9 miles total, 6:29/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Easy 8 miles, Power Trail south. Very warm today (but windy). Wore shorts and a t-shirt, which is always nice in February. Averaged 7:43/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Power Trail to Spring Creek Trail west. 8 miles, averaged 7:38/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Power Trail to Poudre Trail north. 8 miles, averaged 7:38/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

Long run. Did 4-mile progressin run to Mike's house (6:30, 6:10, 6:02, 5:42), then Mike and I did 4 more miles at about 6:55 pace. Then I finished out at about 7:25/mile pace. 16 miles total, averaged 6:59/mile overall

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles super-easy. About 8-minute pace.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Easy 4.5 miles. Very cold out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Power Trail to spring Creek Trail west. 8 miles, 7:40-ish per mile. Very cold.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

Workout. Warmed up  2 miles, and then did 4-x1-mile, with half-mile rest. Splits were 5:32, 5:26, 5:26, 5:26. Cooled down a couple miles.

My left hamstring tightened up near the end of the workout, and then got quite sore during the cooldown. Will have to monitor that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Hamstring is still sore. Taking the day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.008.009.00

Hamstring still sore. I ran a mile with Seth to test it out, and then decided to finish out the day on the bike (1 hour)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.750.000.000.000.002.75

2 miles with Seth, and then another 0.75 on my own to test the hamstring. Still improving, but still not ready for prime time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles on the Power Trail, about 8:05/mile. Tried to push the hamstring a little, and it got fairly sore by Mile 3. Will keep monitoring it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Two miles, easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles on the Power Trail, averaged 8:12/mile. Hammy is still nagging, but improved over last couple days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Power Trail, 6 miles, averaged 7:52/mile. Hammy still improving daily.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Power Trail to Spring Creek Trail, 8 miles. 7:26/mile. Hamstring is almost 100%. No pain, but can feel that it's "there" just a little bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

am - 16 mile long run. Averaged 7:06/mile.

pm - 1 mile with Seth.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

2.5 miles with Seth, and then 3.5 miles on my own.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Power Trail to Spring Creek Trail, 8 miles, 8:05/mile. Very windy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.005.000.000.000.0012.00

1-mile warmup, then 5-mile MP tempo, followed by cooldown. Splits were 6:02, 5:47, 5:51, 5:52, 5:58.

12 miles total.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Poudre Trail from house. 7:58/mile. 7 miles.

pm - did 1 miles with Seth.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

Arapahoe Bend and Rigden Reservoir. 7.5 miles, 7:28/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

am - Poudre Trail from house. 7 miles, 7:24/mile

pm - ran a mile with Seth

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

Long run. Ran to Mike's house (3 miles), and then Mike joined for the next 12 miles (went down to Boyd Lake and back). Then back to my house for the final 3 miles. The middle of the run, we were hitting mostly 6:30-6:40/mile pace, with a 6:10 thrown in there randomly.

18 miles total, averaged 6:59/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

3 miles with Seth, and then 1 mile on my own.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Altitude run club. Did 3 miles before the club run with Mike, and then 5 with the club run. Averaged about 7:00/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles, brisk. Averaged about 6:40/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

Not feeling well in morning, so missed run. Ran 1 mile with Seth after work.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles on Power Trail, with strides.

Race: Sharin O The Green 5K (3.107 Miles) 00:16:24, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.400.000.003.100.0019.50

am - ran the Sharin O The Green 5K. The course is a City Park this year, same as the old FireKracker 5K course. Pretty fast route. Weather was perfect, about 40 degrees, sunny, and no wind.

I warmed up 3 miles from my house, and then Seth and I drove over for the race. We got there about 15 min before the start. We dropped our clothes at the Altitude Running tent, and then I dropped Seth in the appropriate spot for his pace (about 10-min miles), and I went up to the front.

Goal was to run low-16s and contend for the win. The former was doable, but not the latter today...for some reason Tyler McCandless showed up from Boulder/Denver for a $150 prize pot race. Oh well. The race was pretty uneventful. McCandless took off from the gun and ran 15:01. Another guy was also way out ahead of me and finished in 15:36. But I managed 3rd with 16:24...would have been under 16:20, but I stopped at the start-line timing mat, thinking it was the finish, but I still had to go another 10 meters. People yelled at me to keep running, and I eventually figured it out, but it cost me about 5s.

I felt pretty solid today, but have absolutely no speed. My splits were about 5:17, 5:15, 5:14, so at least I'm steady.

Cooled down by running back on the course immediately after finishing, and found Seth just past the 2-mile mark. We ran the rest of his race together, and he finished in just over 32 minutes.

PM - met Mike at Discount Tire (I had my snow tires taken off), and we did about 11.5 miles...Mason Trail to Coventry to Cathy Fromme. Averaged about 6:55/mile, which felt kind of hard after a 5K. Got 19.5 miles for the day.

Comments
From Tyler on Mon, Mar 19, 2018 at 06:59:00 from 144.46.104.12

Nice steady run. McCandless sniped some prize money at a race in Florida earlier this year. He's sneaky. And really fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Super-easy 5.5 miles to Arapahoe Bend. Really tired from Saturday. Averaged about 8:10/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Power Trail, south, 8 miles. Averaged about 7:50/mile. Still tired from Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Power Trail to Spring Creek Trail. 8 miles, averaged 7:25/mile. Feeling more peppy, but still dragging a little. I definitely don't recover like I did when I was 30...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.250.000.003.750.0013.00

Workout. Warmed up 3 miles on Power Trail to Spring Creek, then did 6x1000m on the Poudre Trail, with 90s recovery. Splits were 3:18, 3:18, 3:17, 3:20, 3:17, 3:18

Cooled down to get 13 miles total (6:46/mile)

Workout was solid, but I have a ways to go.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Easy 8 miles, Power Trail to spring Creek Trail. 7:35/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles, with some strides.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Long run, then out-and-back from Davis Ranch Rd and then up Rist Canyon, almost all the way to Old Flowers Rd. Not a great run, due to steep grade. But did get all 20 miles. Averaged 7:55/mile overall. Hit some 6-flat miles on the downhill part.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles to to Drake Rd, and back. Very easy, just over 8-min/mile. Legs sore from yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Easy 8 miles, Power Trail to Spring Creek Trail. Averaged 7:50/mile. Legs still pretty sore from Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.008.000.000.000.0014.00

Workout. Did about 8 miles at MP. Had a tailwind going out, and then a nasty headwind coming back, followed by sleet. Yuck. Splits were 6:05, 5:53, 6:05, 5:40, 5:39, 6:27, 6:30, 6:08.

14 miles total, averaged 6:35/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles, power trail to spring creek trail. Averaged 7:05/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.758.000.000.000.0019.75

Long run. Did the first 11.5 miles of the Horsetooth Half course, and then looped back to the start line for just under 20 miles total. I did the first 8 miles as MP tempo. Splits were 7:33, 6:58 (first 2 miles up stupidly big hills), 5:45, 5:52, 5:52, 5:12 (big downhill), 5:42, 6:33 (all uphill).

Averaged 6:40/mile for the full long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.750.000.000.000.003.75

Easy, slow recovery run. Just under 4 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Power Trail to Spring Creek to Poudre. 8 miles, averaged 7:55/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Easy 8.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.006.000.000.0015.00

Workout. Warmed up 4 miles, then did 6x1-mile, with 0.25-mile recovery jogs. Interval splits were 5:30, 5:32, 5:31, 5:22, 5:25, 5:20. Cooled down about 4 miles. 15 miles total, averaged 6:40/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.250.000.000.000.007.25

Arapahoe Bend with Jac. 7.25 miles, averaged about 8:20/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Easy 8 from my house up to the Poudre Trail. Averaged just under 8-min/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

Long run, 22 miles, Boyd Lake and back. Kept the pace honest, and averaged 6:50/mile overall. Good run.

Comments
From JD on Thu, May 17, 2018 at 08:46:26 from 73.20.104.180

congrats on the win at the Colorado Marathon!

From Paul on Thu, May 17, 2018 at 09:02:17 from 50.203.178.38

Thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
424.6526.006.006.858.00471.50
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):