Strength for today and bright hope for tomorrow

Ogden NUTS Half Marathon

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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

 

 

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
56.007.0013.100.000.0076.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Recovery day. Easy 6 miles AM, easy 6 miles PM. Knee and back felt pretty good both sessions, hopefully a sign of progress.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.002.000.000.000.0014.00

14-mile medium-long run. Hit some good hills in the middle of the run with a marathon-pace effort. Did 8x100 strides near the end of run, and felt very snappy and fast during them, a good sign. My knee felt great, but lower back got quite irritated as the run went on. Saw the PT today and got a series of core-stabilizing exercises. My progress was good over the week, and my flexibility increased noticeabley, in both hamstrings and back.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6-mile easy recovery run. My back felt a bit better than yesterday, although my knee did not feel as good as yesterday, but still pretty good considering the duration and hills of the previous workout. Biomechanics felt good today.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.005.000.000.000.0012.00

12-mile run with "slow tempo" in the middle. Tried to really focus on running the downhill portion fast, as the Ogden NUTS Half I'm doing this weekend will have a lot of downhill. Tacked on 6x150 on the track at the end of the workout. Knee felt decent, but not perfect; lower back was fairly irritated by end of run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Recovery day, slow running. Body felt so-so. My back felt a pretty stiff and sore this morning, which could partially be from the core-stabilizing exercises I recently started doing.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Easy, short day before Ogden NUTS Half Marathon. My body was very stiff, and lower back quite irritated when I woke up, so I did 30 minutes on the elliptical plus 5 minutes running to and from the gym. I spend a good while stretching afterwards and feel a little better after that.

I weighed myself at the gym today (I don't have a scale at home), and I'm still at 143 lbs. Haven't lost a pound, even though my pants feel looser, but I guess it's my imagination.

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Race: Ogden NUTS Half Marathon (13.1 Miles) 01:12:54, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.0013.100.000.0016.10

Ogden NUTS Half Marathon. Ran 1:12:54, a PR by over a minute. Offical clock was started late, so that is my watch time. This was a pretty good race and made me feel better about my early-spring fitness level.

Splits:

5:18 (mile short?)

5:49 (mile long?)

5:27

5:40

5:23

5:36

5:30

5:25

5:33

5:32

5:41

5:35

5:48

0:32 (0.1, jogged)

The course is the first half of the Ogden Marathon, so gentle downhill (400 ft drop) over the first 8 miles, and then mild rolling hills with very little net elevation change for the last 5 miles. Conditions were good: about 45 degrees, overcast, occasional sprinkles, and only occasional mild wind.

Tim Wight and I took off early and broke away from the pack by Mile 3 or so. We knew that Nate Long was lurking somewhere back there, and sure enough he caught up around Mile 6. Tim and I, in the meantime, were having trouble finding a consistent pace and bounced around pace-wise in the first half for some reason (see mile splits). I'm not sure why this occurred or how much I lost in efficiency, but we sure weren't trying to surge or anything. At Mile 8 the descent ended and we turned to go around Pineview Reservoir, the rolling part of the course. Near that point Nate took over and I hopped on with him; Tim did not go with the move, but ran steady from behind. Without the downhill and with the increased pace, I began to labor more, whereas Nate was barely breathing. However, Nate turned out to be an extremely nice and generous guy, and paced and encouraged me over the tough miles and offered to take the wind for me whenever it picked up. This definitely aided me greatly and helped me get more out of the race. Nate's pacing was much steadier than mine, and we locked in on consistent 5:30-5:40 pace over the rolling hills, which I was very happy with (even splits overall for the race). We cruised into the finish together; he got a good workout and I got a nice PR. Tim ended up somewhere in the 1:13s, maybe up to a minute behind (haven't seen results yet).

This race was encouraging to me, and makes me think I can run a good Ogden Marathon, perhaps in the low 2:30s, or even sub-2:30, if I can make some fitness and biomechanical improvements in the next six weeks. My mileage is finally up to the 75-80 mile range, and I think my fitness is finally getting there. I still need to lose 10lbs, which will help greatly, I believe.

If my body feels good tomorrow and Monday, I will most likely register for the Ogden Marathon, but making sure my back and knee can handle hard training and racing is the first priority. During the race today, my knee felt good (didn't notice it at all, but my back was pretty tight. However, I felt smoother than any race to date. Through physical therapy, the flexibility of my hamstrings and back joints have increased dramatically, and that will only help my running and injury control.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
56.007.0013.100.000.0076.10
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