| 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 | | 113.01 | 0.00 | 3.10 | 0.00 | 116.11 |
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| (Black) New Balance 1226 Miles: 33.40 | Nike Lunar Miles: 14.48 | (Blue) Nike Lunarlon Miles: 24.37 | Asics Kayano 17 Miles: 36.34 | Saucony Fastwitch Miles: 164.20 | Adidas Adizero Adios Miles: 4.50 |
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| Night Sleep Time: 170.50 | Nap Time: 7.50 | Total Sleep Time: 178.00 | Weight: 162.87 | Calories: 2402.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| PM: 3.8 very very easy miles on treadmill. Used the eliptical for 10 minutes before running today. Seemed to help loosen things up for the running. |
| (Black) New Balance 1226 Miles: 3.80 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 165.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Lunch: Coach J's Athena, Swissball, Lunge Matrix, and Myrtl routines PM: 7 very very slow miles on treadmill Avg. somewhere around 8:30 pace with zero incline. The achillies felt better today and I virtually didn't feel any tightness the last 30 minutes. |
| (Black) New Balance 1226 Miles: 7.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 162.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 2.30 |
| Afternoon: 2.3 miles very very easy on treadmill + cross training. Achillies was a little sore today, so decided not to push the running. |
| (Black) New Balance 1226 Miles: 2.30 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 162.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
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PM: 3.4 mles very very easy on treadmill + 70 minutes on eliptical max incline 14-15 resistance - no achillies pain or stiffness today.
New diet is working well to help shed some pounds. I'm down from 167 to 161 now. Gave myself a well deserved cheat day today though. I ate Pizza for another Greenbay win and a big breakfast with bacon free with my 2 big buckets of golf balls at the range this morning! |
| (Black) New Balance 1226 Miles: 3.40 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 161.40 | 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 |
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AM: Bike + PT
LUCH: Coach Jay Athena, Myrtl, Cannonball, Grant Green, Back Routines
PM: 1) 4 miles very easy on treadmill avg = 8:20 pace (2 days in a row without achillies tightness or pain)
PM: 2) Strength Training and 30 minutes of eliptical |
| (Black) New Balance 1226 Miles: 4.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 163.40 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch: 40 minutes of strength training + drills PM: 5.2 miles very easy on teadmill + 15 minute warm-up with eliptical No pain or stiffness in achillies, was able to run the last mile in 6:30 pace easy enough. Still going to take the rest of the week easy running, but build the mileage so I can start striders next week. Body and mind is feeling much better from this down time! |
| (Black) New Balance 1226 Miles: 5.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 163.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
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AM: 3.8 easy miles on Alter G treadmill at PT this morning. Very neat technology!
Achillies sore today, but manageable on the Alter G at 80-85% weight bearing. Avg. around 8:15 pace
LUNCH: Coach Jay Myrtl, Cannonball, Grant Green, and Back Routines
PM: 2 miles very very easy on treadmill w/10 min. warm-up on eliptical
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| (Black) New Balance 1226 Miles: 5.80 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 163.60 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 2.10 |
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LUNCH: strength exercises
PM: 2.1 miles very very easy. Achillies sore today, so I didn't push it. It will be 2 weeks since the pain started to affect running and progress seems to be hindered when I go above 3 miles. So I'll be keeping it under 3 miles with solid XT warm-ups and cooldown to see if that helps it get over the final hump. |
| (Black) New Balance 1226 Miles: 2.10 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 165.40 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.11 | 0.00 | 0.00 | 0.00 | 2.11 |
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Last 4 days or so have just been cross training sessions and strength training due to an achillies that's being stubborn, but today I managed 2 miles at 9 min pace w/out pain. I'm enjoying this down time so it's kind of nice to have a good reaso not to be running right now. Wasn't my original plan, but you gotta take what life throws your way and make the best of it!
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 161.40 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.17 | 0.00 | 0.00 | 0.00 | 2.17 |
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PM: 2.17 miles @ 9 min avg pace on treadmill, did 30 minutes on the elliptical and strength training. Even though I'm running very low volume my time of working out in some capacity has been averaging just over 2 hours a day, which has helped me loose 7 lbs of flab!
The achillies hasn't hurt the past two easy runs, so we'll keep it at 2 miles per day for the rest of the week and then increase to 3 miles if it's not getting aggravated anymore.
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 161.40 | Calories: 0.00 |
| | Comments(2) |
| | 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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Lunch: 2.1 miles nice and easy, achillies was locking a little toward end, but not much pain
PM: 1.5 miles nice and easy, achillies was locking a little toward end, but not much pain | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 162.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Lunch: 3 miles with zero locking and pain.. I changed up my stride to more of a heel strike and was able to run full weight through transition for the entire run without knee or achillies pain. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 162.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| Lunch: 3.6 mile run with no pain in the achillies. I finally think I'm past the achillies, now I've got to work on my runner's knee! The runner's knee I can live with because it only hurts for a minute or so at the begining of the run. I should have done my run in the 2nd half of the Packer game like I normally do. I think running before the game caused them to loose - bummer :( | |
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| Night Sleep Time: 0.00 | Nap Time: 7.00 | Total Sleep Time: 7.00 | Weight: 164.00 | 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 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Lunch: 3 miles a little quicker today and no pain or tightness in the achillies. Also, no pain in the knee.
PM: 2miles easy + PT + Strength Training |
| (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: 2402.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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AM: 3 miles on Alter G at 90% weight bearing, max speed 7:35 per mile, max HR 139. No need to decrease weight, but I'm trying to play it safe for another week. I'm almost back to zero stiffness and zero pain in my achillies and knee.
Lunch: Strengthening exercises
PM: 5 miles - no watch |
| Asics Kayano 17 Miles: 5.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.50 | Total Sleep Time: 6.00 | Weight: 163.40 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Lunch: 3 slow miles - No watch |
| Saucony Fastwitch Miles: 164.20 | Asics Kayano 17 Miles: 3.00 |
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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 | | 8.03 | 0.00 | 0.00 | 0.00 | 8.03 |
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AM: Santa brought me an early Christmas present this year! I was able to run my longest run in 2 months of 8.03 miles with zero pain or stiffness in the achillies. Averaged an 8:18 pace with a slow 10:00 min. 1st mile to make sure everything loosened up nicely.
On a different note I just finished a couple of books called Racing Weight and Racing Weight Quick Start by Matt Fitzgerald. Both books contain valuable information regarding how endurance athletes should eat for optimal performance. I found it useful for dropping a few extra pounds during the offseason. |
| Asics Kayano 17 Miles: 8.03 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.64 | 0.00 | 0.00 | 0.00 | 6.64 |
| Lunch: 6.64 miles easy around Maple Grove subdivisions |
| Asics Kayano 17 Miles: 6.64 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | 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 easy on trails around some nice lakes in Maple Grove MN + strength training |
| Asics Kayano 17 Miles: 5.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 163.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.34 | 0.00 | 0.00 | 0.00 | 5.34 |
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PM: 5.34 miles easy pace around MG burbs and trails
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| (Blue) Nike Lunarlon Miles: 5.34 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.23 | 0.00 | 0.00 | 0.00 | 5.23 |
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AM: 30 min bike + core work
Lunch: Coach J's Myrtl + core work
PM: 5.23 miles easy w/2xmoderate hill sprints
This was the first time I've sprinted since my achillies injury. It seemed to do well. |
| (Blue) Nike Lunarlon Miles: 5.23 |
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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 | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| AM: 8.8 miles easy pace on Mississippi river trail |
| (Blue) Nike Lunarlon Miles: 8.80 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.47 | 0.00 | 0.00 | 0.00 | 6.47 |
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AM: 6.47 miles easy pace around MG.
PM: Core/Strength Training
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| Asics Kayano 17 Miles: 6.47 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Running Room Resolution 5K (3.1 Miles) 00:17:02, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.62 | 0.00 | 3.10 | 0.00 | 6.72 |
| My first race back since the Monumental! I was hesitant to run a race coming off a recent injury, but I was bound to have some fun regardless if it meant putting me behind to rest my achillies and runners knee. Lucky no pain in either spot during or after the race. My goal was to stay in good form and not over push the pace, just let the pace come to me. The race wound up being low key enough where I was in the lead by the 1/2 mile marker with full control of breathing and pace. My lead continued to grow throughout the 3 lap race around Lake Arbor and I finished with technically what would be a PR post collegiate if my Garmin and the race course are correct distance. The course was non certified, so I guess it's still up in the air as if I would call it a PR.
Here is a quick breakdown: Mile 1 - 5:34 very much in control and pace was feeling very easy. Mile 2 - 5:40 pace still feeling very easy, having to run around some runners as I started to lap people about 1/2 way through the 2nd lap. Mile 3 - 5:47 w/.1 I picked up the pace a little because I was feeling so darn good! Everything felt smooth and in perfect control. As I approached the last 1/2 mile I maintained pace and decided not to run hard to be careful with the achillies and knee. Final time according to watch and clock 17:02, but I missed the stop with the Garmin. Perfect temps @ 40 for Dec. 31st with no wind! Total miles 6.72 for the day
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| Adidas Adizero Adios Miles: 4.50 | Asics Kayano 17 Miles: 2.20 |
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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 | | 113.01 | 0.00 | 3.10 | 0.00 | 116.11 |
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| (Black) New Balance 1226 Miles: 33.40 | Nike Lunar Miles: 14.48 | (Blue) Nike Lunarlon Miles: 24.37 | Asics Kayano 17 Miles: 36.34 | Saucony Fastwitch Miles: 164.20 | Adidas Adizero Adios Miles: 4.50 |
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| Night Sleep Time: 170.50 | Nap Time: 7.50 | Total Sleep Time: 178.00 | Weight: 162.87 | Calories: 2402.00 | |
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