Practice To Suffer So Racing Becomes Easy

Week starting Jan 06, 2013

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201120122013
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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:

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Hattori Lifetime Miles: 308.68
Nike Zoom Streak III Lifetime Miles: 201.43
Adidas Adizero Adios Lifetime Miles: 141.13
Saucony Fasttwitch II Lifetime Miles: 256.48
(Red) Nike Lunarlon Lifetime Miles: 562.75
(Black) Lunar Glide Lifetime Miles: 462.51
(Black II) Lunar Glide Lifetime Miles: 387.34
Air Pegasus 28 Lifetime Miles: 267.03
Saucony Type A Lifetime Miles: 27.31
Brooks Adrenaline Lifetime Miles: 249.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.160.000.000.0038.16
Air Pegasus 28 Miles: 26.53Brooks Adrenaline Miles: 11.63
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.730.000.000.0012.73

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
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.410.000.000.006.41

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
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.770.000.000.005.77

Morning & Lunch PT

Evening:  5.77 slow miles 

Air Pegasus 28 Miles: 5.77
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.220.000.000.005.22

Morning & Lunch PT

Evening: 5.22  

Brooks Adrenaline Miles: 5.22
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.030.000.000.008.03

Morning, Lunch, Evening - PT

Evening:  8.03 miles in cold rain 

Air Pegasus 28 Miles: 8.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Did some light weight training and tried to stay off the achilles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.160.000.000.0038.16
Air Pegasus 28 Miles: 26.53Brooks Adrenaline Miles: 11.63
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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