Strength for today and bright hope for tomorrow

April 28, 2024

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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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to Ukraine's Armed Forces

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

Sat, Mar 05, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
10.00	7.00	3.00	0.00	0.00	20.00

Long Run / Big Workout. Ran the Airport/Benson/Bear River Loop, 20 miles. After 4 miles of warmup, I started a 4-3-2-1 workout. (4 miles at MP, followed by 4 minutes recovery jog, 3 miles at MP, 3 min recovery, 2 miles at LT, 2 min recovery, 1 mile at LT, then crawl home).

It went pretty well, definitely my best tempo pacing workout of the year. Splits:

4-mile (5:29, 5:24, 5:23, 5:19); 3-mile (5:18, 5:22, 5:18), 2-mile (5:05, 5:13), 1-mile (4:59).

This route is out in the middle of the valley, so terrain is pretty flat with a couple exceptions. I felt in control and good the whole workout, but as soon as I finished the last interval, my body was pretty much done, and then I had 4 miles of total death-march back home to cool down and finish the long run. But it was good. 6:17/mile average pace for 20 miles.

Brooks Launch Miles: 20.00

Comments

From Holt on Sat, Mar 05, 2011 at 19:18:02 from 71.213.81.88

You can hit an ave. like that when you are throwing sub 5:00's out there! Great job.

From steve ash on Sun, Mar 06, 2011 at 14:15:37 from 98.202.79.72

Very nice run Paul. That is definitely one for the log book..

From Jon on Sun, Mar 06, 2011 at 17:08:07 from 98.71.146.21

Wow- sub-5 at the end of a long run. I'm sure your death march home was slow (for you).

From Steve on Sun, Mar 06, 2011 at 20:42:15 from 209.235.31.148

Awesome workout! I gotta try this one, but add a minute to the pace..

From Seth on Mon, Mar 07, 2011 at 14:41:36 from 199.188.28.8

Great run! That's some serious strength.

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