Practice To Suffer So Racing Becomes Easy

Week starting Jan 01, 2012

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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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
54.09	1.88	0.00	0.00	55.97

(Blue) Nike Lunarlon Miles: 31.07	Asics Kayano 17 Miles: 16.02	Saucony Cortana Miles: 8.88

Night Sleep Time: 49.00	Nap Time: 0.00	Total Sleep Time: 49.00	Weight: 168.68	Calories: 2500.00

Mon, Jan 02, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.91	0.00	0.00	0.00	5.91

AM: XT on bike for 30 min + Core

Lunch: Coach J workouts

PM: 5.91 miles easy w/1x8 sec. hill sprint

(Blue) Nike Lunarlon Miles: 5.91

Night Sleep Time: 10.00	Nap Time: 0.00	Total Sleep Time: 10.00	Weight: 171.40	Calories: 0.00

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Tue, Jan 03, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.88	0.00	0.00	0.00	10.88

Lunch: 3 miles easy

PM: 7.88 miles w/6x30 sec. 10K down to 3K effort

(Blue) Nike Lunarlon Miles: 7.88	Asics Kayano 17 Miles: 3.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 171.40	Calories: 0.00

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Wed, Jan 04, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.02	0.00	0.00	0.00	7.02

AM: 2 hours of cross training, core, and stretching

Lunch: Coach J's workouts

PM: 7.02 easy miles with a progression down to MP for last mile

Asics Kayano 17 Miles: 7.02

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50	Weight: 168.00	Calories: 0.00

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Thu, Jan 05, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.20	0.00	0.00	0.00	8.20

Lunch: 3 miles easy, nice temps. I haven't had to run in snow once this winter. Last year I ran in snow or ice all winter. It's also a pleasure not to be running the snowblower all the time to clear the driveway.

PM: 5.20 miles easy + 2x8sec hill sprints on a nice 43 degree clear night.

(Blue) Nike Lunarlon Miles: 5.20	Asics Kayano 17 Miles: 3.00

Night Sleep Time: 8.50	Nap Time: 0.00	Total Sleep Time: 8.50	Weight: 166.00	Calories: 0.00

Comments(3)

Fri, Jan 06, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	1.88	0.00	0.00	11.88

Lunch: 3 miles easy on a nice 50 degree afternoon. Normally, I'd expect 20 to -30 for this time of year!

PM: 7 miles easy then 10 minutes progression from MP + 10sec. to 10K pace then to the basement for lifts and core. The body is really sore and tight for the first couple miles of my runs probably due to the adjustment back to running miles again, but I can tell fitness is just below the surface. I also have a lot more aches to contend with than I had last year. I turn the ripe age of 32 in Feb, but I wouldn't consider this the age to be having aches. Hopefully, I'm not aging at too fast of a pace!

Saucony Cortana Miles: 8.88	Asics Kayano 17 Miles: 3.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 166.60	Calories: 2500.00

Comments(2)

Sat, Jan 07, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.08	0.00	0.00	0.00	12.08

Afternoon: 12.08 easy miles around Cambridge WI. Very nice weather for my first run over 9 miles since early November. I must admit my legs were a little confused after 9 miles why I wasn't stopping. My aerobic endurance will need some work. The achillies was getting really tight on the long run; no pain, but makes me nervous.

(Blue) Nike Lunarlon Miles: 12.08

Night Sleep Time: 9.00	Nap Time: 0.00	Total Sleep Time: 9.00	Weight: 0.00	Calories: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
54.09	1.88	0.00	0.00	55.97

(Blue) Nike Lunarlon Miles: 31.07	Asics Kayano 17 Miles: 16.02	Saucony Cortana Miles: 8.88

Night Sleep Time: 49.00	Nap Time: 0.00	Total Sleep Time: 49.00	Weight: 168.68	Calories: 2500.00

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