| 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 | | 75.81 | 4.46 | 2.07 | 0.00 | 82.34 |
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| Saucony Ride 4 Miles: 25.39 | (Blue) Nike Lunarlon Miles: 16.08 | Asics Kayano 17 Miles: 40.87 |
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| Night Sleep Time: 48.50 | Nap Time: 0.00 | Total Sleep Time: 48.50 | Weight: 165.40 | Calories: 8000.00 | |
| | 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 | | 75.81 | 4.46 | 2.07 | 0.00 | 82.34 |
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| Saucony Ride 4 Miles: 25.39 | (Blue) Nike Lunarlon Miles: 16.08 | Asics Kayano 17 Miles: 40.87 |
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| Night Sleep Time: 48.50 | Nap Time: 0.00 | Total Sleep Time: 48.50 | Weight: 165.40 | Calories: 8000.00 | |
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