| 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 | | 74.65 | 0.00 | 0.00 | 0.00 | 74.65 |
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| Air Pegasus 28 Miles: 38.61 | Brooks Adrenaline Miles: 24.33 | (Black II) Lunar Glide Miles: 4.50 | Saucony Hattori Miles: 7.21 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Evening: 6.5 miles - Felt good to get this one in, 4 days off from running with an energy zapping cold is never a fun ordeal. Feeling better, but not in the clear yet. I can tell the run took a lot out of me. |
| Air Pegasus 28 Miles: 6.50 |
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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 | | 6.96 | 0.00 | 0.00 | 0.00 | 6.96 |
| Evening: 6.96 miles + lifts |
| Brooks Adrenaline Miles: 6.96 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.58 | 0.00 | 0.00 | 0.00 | 7.58 |
| Lunch: 2 miles Evening 5.58 miles |
| (Black II) Lunar Glide Miles: 2.00 | Air Pegasus 28 Miles: 5.58 |
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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 | | 5.74 | 0.00 | 0.00 | 0.00 | 5.74 |
| Afternoon: 5.74 miles |
| Brooks Adrenaline Miles: 5.74 |
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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 | | 12.73 | 0.00 | 0.00 | 0.00 | 12.73 |
| Afternoon: 12.73 miles Avg. 8:01. I was able to run long and slow with some hamstring pain and a small amount of pain in the knee during the 1st 3 minutes of my run. I'm doing lots of static stretching, ASTYM, ultra sound, cross friction, strength training, and the foam roller. My range of motion is improving at a rapid pace. This past week I spent more time doing PT than I did running. 3.4 hours running vs. 4.6 hours PT |
| Air Pegasus 28 Miles: 12.73 |
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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 | | 6.41 | 0.00 | 0.00 | 0.00 | 6.41 |
| Morning: PT - 10 min walking, stretching, foam rolling Lunch: PT - 10 min biking and stretching Evening: 6.41 miles + lifts & core |
| Brooks Adrenaline Miles: 6.41 |
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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 | | 5.77 | 0.00 | 0.00 | 0.00 | 5.77 |
| Morning & Lunch PT Evening: 5.77 slow miles |
| Air Pegasus 28 Miles: 5.77 |
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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 | | 5.22 | 0.00 | 0.00 | 0.00 | 5.22 |
| Morning & Lunch PT Evening: 5.22 |
| Brooks Adrenaline Miles: 5.22 |
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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 | | 8.03 | 0.00 | 0.00 | 0.00 | 8.03 |
| Morning, Lunch, Evening - PT Evening: 8.03 miles in cold rain |
| Air Pegasus 28 Miles: 8.03 |
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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 |
| 30 minutes on the elliptical and lifting I hurt my left achilles tendon with the run in the cold rain last night. I was limping around today. I had no indication during the run or after the run before I went to bed there was anything wrong. |
| 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 |
| Did some light weight training and tried to stay off the achilles. |
| 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 |
| 5.72 miles on the eliptical + weight training Achilles didn't bother me walking around today. |
| 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 |
| Achilles was a little bothersome walking around at school, but seemed to get better throughout the day. Ran on the Alter-G at 65% going to 90% with a good amount of discomfort, but it started to feel better as the run went on. Ran for about 15 minutes 6.0 w/ 0 incline |
| 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 | | 2.46 | 0.00 | 0.00 | 0.00 | 2.46 |
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Lunch: stretching Evening 1 I decided to wear the Hattoris because they don't rub on my achilles. I was able to run 2.46 miles with minimal discomfort (less than when I ran on the Alter G). I also don't feel any discomfort when I walk in the Hattori. Evening 2 30 min eliptical/30 min weight training
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| Saucony Hattori Miles: 2.46 |
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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 |
| Morning: Eliptical for 30 minutes and weight training for 30 minutes |
| 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 | | 1.75 | 0.00 | 0.00 | 0.00 | 1.75 |
| Evening 1: Slow run on AGT for 15 minutes + PT. Started at 80% body weight and worked to 100% for last few minutes. I didn't have much discomfort in the Hattori's, just the 1st 10 minutes and then it warmed up nicely. I'm still being super cautious. My PT and both think it was caused when slipped on some ice and not by the running, but I'm only about 80% sure. It's still an injury either way, but since it's acute it will likely be an injury that heals a little quicker than you're standard over use injuries. At least, that's what I'm hopeful of... Evening 2: Treadmill running for 30 minutes @ slow pace + 30 minutes of weight training |
| Saucony Hattori Miles: 1.75 |
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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 |
| 30 minutes eliptical 30 minutes weight training |
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Afternoon: Tried running in the afternoon since it was warm and nice outside. The achilles gave me some trouble and stopped at 2.5 miles again. I'm going into PT on Monday morning to have some ultrasound and cross friction on the spot I think is giving me trouble. I'm not fretting it though, it's early in the season. Honestly, even if I don't race at all this year I would be fine with that. I'm not in a big hurry to start up serious training, I'm content with strength and cross training until my body decides it's time for serious running again. |
| (Black II) Lunar Glide Miles: 2.50 |
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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 |
| 30 minutes eliptical 30 minutes weight training |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Morning: ~3 miles AGT starting at 80%, 8:34 pace for 1st 10 minutes, 85% - 5 min, 90% - 5min, 95% - 5min, 100% 5min for total of 30 minutes. Ultra sound and cross friction helped loosen up the achilles making for a comfortable run! |
| Saucony Hattori 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: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 74.65 | 0.00 | 0.00 | 0.00 | 74.65 |
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| Air Pegasus 28 Miles: 38.61 | Brooks Adrenaline Miles: 24.33 | (Black II) Lunar Glide Miles: 4.50 | Saucony Hattori Miles: 7.21 |
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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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