| 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 | | 47.35 | 4.18 | 0.00 | 0.00 | 51.53 |
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| Air Pegasus 28 Miles: 9.26 | Weight Lifting Sessions Miles: 4.00 | (Black II) Lunar Glide Miles: 9.29 | Brooks Adrenaline Miles: 12.25 | Saucony Hattori Miles: 11.43 | Eliptical Miles Miles: 0.55 |
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| Night Sleep Time: 70.00 | Nap Time: 0.00 | Total Sleep Time: 70.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.08 | 0.00 | 0.00 | 0.00 | 5.08 |
| AM: 6 Exercise Abs Circuit w/1min rest between sets - Arm & Leg Raise w/Exercise Ball x10, Alternating Leg Ups x20, Running Plank x20, Torso Twist w/med ball x20, Flutter Kick x20, Alternating Toe Toucher x20 PM: 5.08 miles Avg 7:40 pace |
| Air Pegasus 28 Miles: 5.08 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2x19 exercise full body weight lifting circuit |
| Weight Lifting Sessions Miles: 1.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.48 | 0.00 | 0.00 | 0.00 | 5.48 |
| AM: Ab circuit, plyos PM: 5.48 miles Avg 7:33 pace |
| (Black II) Lunar Glide Miles: 5.48 |
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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 | | 3.81 | 0.00 | 0.00 | 0.00 | 3.81 |
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Lunch: 3.81 miles Avg 7:33 pace Evening: 15 exercise abdominal circuit |
| (Black II) Lunar Glide Miles: 3.81 | Weight Lifting Sessions Miles: 1.00 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2x19 full body weight lifting circuit |
| Weight Lifting Sessions Miles: 1.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | 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 no watch, ran at honest clip. PM: 18 exercise abdominal circuit
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| Weight Lifting Sessions Miles: 1.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lunch: 4 miles 7:52 avg pace, did 4 steep hill sprints at the end of run. Ran at a relaxed pace, trying to get a feel for the stride again. Legs are really sore from weight lifting, but the feel strong! |
| Brooks Adrenaline Miles: 4.00 |
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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 | | 3.00 | 1.18 | 0.00 | 0.00 | 4.18 |
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Lunch: 4.18 miles w/ the last mile @ MP pace, also did a couple hard sprints after the run. Avg pace 7:27 Evening: Fit in a full body lifting session around parent teacher conferences |
| Air Pegasus 28 Miles: 4.18 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| Early Morning: 19 exercise abdominal circuit Lunch: 4 miles w/ 1 easy warm-up mile, then 3 slow mp/fast easy miles. The legs felt light running in the Hattori today. |
| Saucony Hattori Miles: 4.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
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Evening: 8.25 miles - 7:25 pace. This was my 1st run over 5 miles since the TCM Oct. 7th. I guess I'm starting to get more motivation to run. I would not say I am completely ready mentally to resume normal training though. Physically, I still have the runner's knee. I have tried everything to get rid of it. Now I'm content with just using the knee as an indicator if I'm over training. If it gets painful, usually around 80+ miles of hard runnings then I know my body needs a down week. I have found that 60-70 miles a week with a long run and 1 speed workout seems to be okay for the knee. Fortunately, the pain subsides after a mile of running no matter the mileage I run per week. I can handle the pain for a mile, but when it is bad, I have to sometimes limp for that first mile. I also have to run as slow as 10-minute miles for the first mile or so to warm it up when it is irritated. I can also feel it walking up and down stairs. The only thing that seems to be helping it is weight lifting. It seems more stable and my legs feel more capable of bearing weight in the impact phase of the stride. My theory is it is relieving some of the work on the patella tendon. |
| Brooks Adrenaline Miles: 8.25 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
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Morning: Ab circuit Evening: 4 miles, left calf/hamstring is having problems when I want to run fast. It's been around since last Feb, so going on a year now. Combine that with my runners knee that flared up last Nov. and I guess I'm surprised I can even run. The hamstring is something that flares up when I'm sprinting. I don't do a whole lot of all out sprint training for marathons, but regardless I was hopeful the time off would have healed that injury. The injuries I have are over use wear and tear injuries that take months of PT or time off to heal. I can either continue to run through them or just take time off from running until they go away. Not sure I can go another year with all the pains and put together quality marathon training. Running is not near as much fun running with injuries. I think the plan is to continue strength training and maybe limit running to every other day with whatever miles and speed comes to heart. The hell with PT, it costs too much and I know everything they'll have me do anyway. I guess that's what 10+ years of running with off and on injuries will teach you. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Morning: 2 very unmotivated miles on treadmill, plus about 10 minutes on the eliptical. The left calf/hamstring problem is still around. I tried to do some sprints last night and could tell from the 1st one that the time off has done nothing for my injuries. So I'm tempted to hang up the running shoes for more time off. Not sure what the plan is now... |
| Eliptical Miles Miles: 0.55 |
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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(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Evening: Lifts and core |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Evening: 30 minutes on the eliptical, lifts and core |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
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| Saucony Hattori Miles: 3.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Evening: 15 minutes kickboxing, 30 minutes elipitcal, 10 min bike, lifts + core |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.83 | 0.00 | 0.00 | 0.00 | 3.83 |
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| Saucony Hattori Miles: 3.83 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 47.35 | 4.18 | 0.00 | 0.00 | 51.53 |
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| Air Pegasus 28 Miles: 9.26 | Weight Lifting Sessions Miles: 4.00 | (Black II) Lunar Glide Miles: 9.29 | Brooks Adrenaline Miles: 12.25 | Saucony Hattori Miles: 11.43 | Eliptical Miles Miles: 0.55 |
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| Night Sleep Time: 70.00 | Nap Time: 0.00 | Total Sleep Time: 70.00 | Weight: 0.00 | Calories: 0.00 | |
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