| Location: Fort Atkinson,WI,USA Member Since: Jul 25, 2011 Gender: Male Goal Type: Local Elite Running Accomplishments: High School and Collegiate Major Accomplishments
1997 Illinois State Qualifier 4x800 meter relay, 2000 MIAC All Conference Cross Country , 2000 Division III National Cross Country qualifier, 2001 MIAC All Conference 1500 meter, 2001 Division III National 1500 meter qualifier
Personal Bests (Collegiate) 1999-2001
400 meter 52.9 (1999), 800 meter 1:58 (2001), MIAC Conference 5000 meter 15:01 (2001), Last Chance Qualifier 1500 meter 3:53.8 (2001), 8K 25:01 Division III Pre-National (2001)
Personal Bests (Post Collegiate) Began running again July 2010-
Capital Mile 4:50 (2011), *Luck of The Irish 10K 35:12, *Luck of The Irish 5K 16:24 (2012), Bank of America Shamrock Shuffle 8K 26:18 (2012), Monumental Marathon 2:41:13 (Nov, 2011), 1/2 Champs, Dulth MN 1:16:22 (2012)
*Back to back races
Short-Term Running Goals: 2012 Accomplishements
Post Collegiate PR's in 5K,8K,10K
Lifetime PR in 1/2 marathon
Top 10 finishes in Madison Mini and Brewers Mini
Won my 1st 1/2 marathon (River to Ridge)
2013 Plans
Rehab my hamstring and build mileage
Crazy Legs?
Fort 1/2 Marathon?
Lake Front or Madison Marathon?
Long-Term Running Goals: Personal: Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 263.69 | 8.14 | 7.37 | 0.00 | 279.20 |
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| (Blue) Nike Lunarlon Miles: 100.29 | Asics Kayano 17 Miles: 126.57 | Saucony Cortana Miles: 8.88 | Saucony Ride 4 Miles: 44.31 |
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| Night Sleep Time: 187.00 | Nap Time: 37.50 | Total Sleep Time: 224.50 | Weight: 168.13 | Calories: 30500.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.91 | 0.00 | 0.00 | 0.00 | 5.91 |
| AM: XT on bike for 30 min + Core Lunch: Coach J workouts PM: 5.91 miles easy w/1x8 sec. hill sprint
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| (Blue) Nike Lunarlon Miles: 5.91 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 171.40 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.88 | 0.00 | 0.00 | 0.00 | 10.88 |
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Lunch: 3 miles easy
PM: 7.88 miles w/6x30 sec. 10K down to 3K effort |
| (Blue) Nike Lunarlon Miles: 7.88 | Asics Kayano 17 Miles: 3.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 171.40 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.02 | 0.00 | 0.00 | 0.00 | 7.02 |
| AM: 2 hours of cross training, core, and stretching Lunch: Coach J's workouts PM: 7.02 easy miles with a progression down to MP for last mile
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| Asics Kayano 17 Miles: 7.02 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 168.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
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Lunch: 3 miles easy, nice temps. I haven't had to run in snow once this winter. Last year I ran in snow or ice all winter. It's also a pleasure not to be running the snowblower all the time to clear the driveway.
PM: 5.20 miles easy + 2x8sec hill sprints on a nice 43 degree clear night. |
| (Blue) Nike Lunarlon Miles: 5.20 | Asics Kayano 17 Miles: 3.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 166.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.88 | 0.00 | 0.00 | 11.88 |
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Lunch: 3 miles easy on a nice 50 degree afternoon. Normally, I'd expect 20 to -30 for this time of year!
PM: 7 miles easy then 10 minutes progression from MP + 10sec. to 10K pace then to the basement for lifts and core. The body is really sore and tight for the first couple miles of my runs probably due to the adjustment back to running miles again, but I can tell fitness is just below the surface. I also have a lot more aches to contend with than I had last year. I turn the ripe age of 32 in Feb, but I wouldn't consider this the age to be having aches. Hopefully, I'm not aging at too fast of a pace!
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| Saucony Cortana Miles: 8.88 | Asics Kayano 17 Miles: 3.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 166.60 | Calories: 2500.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.08 | 0.00 | 0.00 | 0.00 | 12.08 |
| Afternoon: 12.08 easy miles around Cambridge WI. Very nice weather for my first run over 9 miles since early November. I must admit my legs were a little confused after 9 miles why I wasn't stopping. My aerobic endurance will need some work. The achillies was getting really tight on the long run; no pain, but makes me nervous. |
| (Blue) Nike Lunarlon Miles: 12.08 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.80 | 0.00 | 0.00 | 9.80 |
| PM: 9.80 miles w/ last 10minutes @ mp down hp pace over hilly route |
| Asics Kayano 17 Miles: 9.80 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 2500.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.55 | 0.00 | 0.00 | 0.00 | 8.55 |
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Lunch: 3 miles easy on 50 degree day - best temps I can remember for a Jan. in my lifetime.
PM: 5.5 miles easy + 3x8sec. hill sprints + Lifts |
| (Blue) Nike Lunarlon Miles: 5.55 | Asics Kayano 17 Miles: 3.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 1500.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.34 | 0.00 | 0.00 | 0.00 | 8.34 |
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AM: Core and Lifts
Lunch: Coach J exercises
PM: 1 helped a friend learn some of coach j's exercises along with some lifts
PM: 2 8.34 easy miles w/5:44 last mile - felt great on the run |
| Asics Kayano 17 Miles: 8.34 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 1500.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
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Lunch: 3.1 miles in the snow (first snow run of the year), nice soft blanket with reasonable footing
PM: 6.8 miles easy, no speedwork due to snow storm, very slow going |
| (Blue) Nike Lunarlon Miles: 9.80 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 2500.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.74 | 0.00 | 0.00 | 0.00 | 14.74 |
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Lunch: 12.74 easy miles w/last 2 @ marathon pace effort. Battling the wind, extra clothes for the 10 degree day, and slippery footing I managed 6:14 and 6:16 for those last 2 miles. + Core
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| Asics Kayano 17 Miles: 14.74 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.32 | 0.00 | 0.00 | 0.00 | 5.32 |
| PM: 5.32 miles easy pace |
| Saucony Ride 4 Miles: 5.32 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.27 | 0.00 | 0.00 | 0.00 | 13.27 |
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AM: Core, 5 miles easy with treadmill grades ranging from 2.5-6.0 to simulate grades in Boston + Lifts
Lunch: Coach J exercises (Myrtl, Grant Green, Core work, Lunge matrix, Theraband walks)
PM: 8.27 miles easy + 4 hard hill sprints |
| (Blue) Nike Lunarlon Miles: 5.00 | Asics Kayano 17 Miles: 8.27 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 2500.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.04 | 0.00 | 2.07 | 0.00 | 14.11 |
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Lunch: 3.1 easy miles through the fresh 3 inches of snow. Very windy
PM: My first LT workout in about 3 months, just trying to ease into these with a shorter version of things to come. Slippery dark roads and strong cold winds kept this workout at bay, but my goal was to get a high octane workout without feeling completely wiped.
11.1 miles w/4x3:00w/60sec. jogging recoveries @ lactate threshold effort.
[6:06 uphill, slippery, 5:39 flat, had to slow down on slippery roads for a few sharp turns, 6:00 uphill, slippery, 5:24 flat, some clear some slippery] - Felt very good during workout.
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| (Blue) Nike Lunarlon Miles: 3.10 | Saucony Ride 4 Miles: 11.01 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 2500.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
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AM: Core lifts (hanging tucks, decline situp, cable crunch, hyper extension, plate twist, side bends) 5.32 easy miles -2 degrees this morning - very chilly, icy roads. Then finished up with a few lifts (single leg heavy squat, medial leg ext., pull-ups, hip thrusts w/boce ball, star squats, calf raises on boce ball)
Lunch: Coach J workouts + Core, theraband walks
PM: 7.98 miles easy |
| (Blue) Nike Lunarlon Miles: 7.98 | Asics Kayano 17 Miles: 5.32 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 165.40 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.86 | 1.00 | 0.00 | 0.00 | 11.86 |
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Lunch 3.1 easy miles in -16 degree temps, very icy footing, not moving too fast today
PM: 8.76 miles w/last mile at 6:04 on a nice clear path. Finished with 4 all out 8sec. hill sprints. Finished with a few lifts in the basement. |
| Asics Kayano 17 Miles: 8.76 | Saucony Ride 4 Miles: 3.10 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.96 | 0.00 | 0.00 | 0.00 | 5.96 |
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Lunch: Coach J exercises
PM: 5.96 miles at a ridiculously slow pace through 4 fresh inches of snow on a -5 degree evening.
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| Saucony Ride 4 Miles: 5.96 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.06 | 3.46 | 0.00 | 0.00 | 18.52 |
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Noon: Goal today was to get used to running long again. Managed 18.52 miles over some slippery roads. I decided to throw in some marathon pace running for the last 3.5 miles to get a feel for where my real marathon fitness is. My 1st mile went 6:18 with 30% slippery footing, 6:07 on mostly dry footing, 6:42 through a snow bank, 180 degree turn, and a 100m stretch of 6 inches of snow, oh and a slippery hill - nonetheless my marathon pace effort was there! The last .46 was over flat slippery roads at a 6:30 effort. I was really pleased with how I finished, mainly due to the fact I'm not feeling to wiped from this one and I did manage a 6:07 on the dry surface feeling very relaxed. Finished with some core and lifts. |
| Asics Kayano 17 Miles: 18.52 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 3000.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.92 | 0.00 | 0.00 | 0.00 | 3.92 |
| PM: 3.92 very slippery miles. Quite possibly the iciest conditions I've ever experienced. I did a lot of ice skating today. |
| Saucony Ride 4 Miles: 3.92 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.66 | 0.00 | 0.00 | 0.00 | 13.66 |
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AM: Core + 5 miles on treadmill due to very bad ice, ran on grades similiar to Newton Hills. I wish I could do some downhill grades, but the treadmill just doesn't have a decline capabililty.
Afternoon: Coach J workouts
PM: 8.66 miles w/5x8sec hard hill sprints + lifts |
| (Blue) Nike Lunarlon Miles: 8.66 | Saucony Ride 4 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 7.50 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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Lunch: 3.1 miles easy, feeling lousy today, head cold aches, etc... Taking evening and next morning off to ensure it doesn't get worse. It's my first cold since Feb. of last year, so I can't complain too much. Last week was big increase from 50 to 80 miles per week, I'm sure less mileage this week will be a good idea in terms of keeping my achillies and knee problems of the past few months from re-occurring.
Sitting in the hospital right now, Jen is having surgery for a deviated septum. The blockage has reduced her oxygen intake an estimated 30%, which has led to increased lactic acid buildup from exercise, issues with sleep and recovery, and a sinus infection that never goes away. Many people have blockage and they never really know for sure until examined. Jen's had one for over 3 years, which we now believe is one of the reasons she probably had problems with both knees. Her muscles weren't recovering thus putting more stress on tendons in and around her knees, which eventually changed her stride and led to increased impact and damage to cartilage and meniscus. Of course this all hypothetical, but strong reason to believe since she was a healthy triathelete for many years prior the deviated septum. |
| (Blue) Nike Lunarlon Miles: 3.10 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM: 5 miles on the treadmill + core + lifts Feeling a little better today, hopefully I'm getting past the cold. Missing workouts right now is something I can't afford with Boston only 12 weeks away, but I don't want to make things worse by pushing through this sickness.
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| (Blue) Nike Lunarlon Miles: 5.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 3000.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.80 | 0.00 | 2.15 | 0.00 | 15.95 |
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Lunch 3 miles on Glacial River bike trail and around school. Still felt a little weak from the cold, but getting better.
PM: 12.95 hard miles in 93% humidity. Did 5x3:00 @ LT w/60sec float, same workout as last week + 1 extra 3:00 min interval and more total mileage. Workout started out great with the following
5:30 pace all up hill
5:28 flat, but had to stop for traffic
5:37 all up hill
5:27 on flat (starting to fall apart on this one, my breathing was very labored)
5:50 3/4 up hill, some steep, 1/4 steep down hill, completely hit the wall on this one
Very fast paces for me, much faster than last fall. I guess a few days rest probably helped me run a little quicker, but the humidity made me work hard for the paces tonight. I felt like I had a desk on my chest the air was so thick!
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| Asics Kayano 17 Miles: 13.80 | Saucony Ride 4 Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 3000.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Lunch: Coach J workouts
PM: 7 miles easy, achillies was giving me some trouble tonight. I changed up my stride and it loosend up nicely.
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| Saucony Ride 4 Miles: 7.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Lunch: 20 tough miles against a nasty cold wind for much of it, snow drifts and 15 degree wind chill turned what I thought would be an average run into a hard run effort. No energy to run any of it at marathon pace. Achillies gave me trouble from 13 miles in, had to stop 6 times to stretch it out. It seems to be okay on shorter runs, but long runs may be too much for it. Nonetheless, I'm happy with the effort today off the short rest from Thursdays workout and fighting a nasty cold all week. Glad this one is done and over with! |
| Asics Kayano 17 Miles: 20.00 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 3000.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.01 | 0.00 | 0.00 | 0.00 | 8.01 |
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Lunch: Coach J workouts + Core
PM: 1 - 8 miles easy starting out slow, but picked up the pace for the last couple of miles.
PM: 2 Lifts
No double run today in an effort to see if singles makes a difference on the achillies. Plus I'm keeping it loose with light stretching 3-4 times a day.
Also, today was another 40+ temp. That means WI had more 40+ days than -0 days, which is pretty much unheard of. I probably picked what looks to be one of the best years to run Boston while training in WI! |
| (Blue) Nike Lunarlon Miles: 8.01 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 3000.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.87 | 0.00 | 3.15 | 0.00 | 13.02 |
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PM: 13 miles on bike trail w/6x3:00 min @ LT pace w/60sec float rest. Perfect weather for this run with 50's and little to no wind. The run felt a little flat today. I think it's because I cut out my doubles this week to see if that alleviates some of the achillies tightness I've been experiencing. It might be working because I had zero achillies pain today. My mile paces weren't as fast as last week, but I tried to stay more within letting the pace come to my legs vs. run myself to a death march today. Paces: 5:44,5:43,5:53,5:35,5:39,5:44 |
| (Blue) Nike Lunarlon Miles: 13.02 |
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| Night Sleep Time: 9.00 | Nap Time: 30.00 | Total Sleep Time: 39.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 263.69 | 8.14 | 7.37 | 0.00 | 279.20 |
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| (Blue) Nike Lunarlon Miles: 100.29 | Asics Kayano 17 Miles: 126.57 | Saucony Cortana Miles: 8.88 | Saucony Ride 4 Miles: 44.31 |
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| Night Sleep Time: 187.00 | Nap Time: 37.50 | Total Sleep Time: 224.50 | Weight: 168.13 | Calories: 30500.00 | |
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