| 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 | | 62.90 | 4.00 | 3.15 | 0.00 | 70.05 |
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| (Blue) Nike Lunarlon Miles: 61.74 | Saucony Ride 4 Miles: 8.31 |
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| Night Sleep Time: 18.00 | Nap Time: 30.00 | Total Sleep Time: 48.00 | Weight: 0.00 | Calories: 6000.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.01 | 0.00 | 0.00 | 0.00 | 8.01 |
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Lunch: Coach J workouts + Core
PM: 1 - 8 miles easy starting out slow, but picked up the pace for the last couple of miles.
PM: 2 Lifts
No double run today in an effort to see if singles makes a difference on the achillies. Plus I'm keeping it loose with light stretching 3-4 times a day.
Also, today was another 40+ temp. That means WI had more 40+ days than -0 days, which is pretty much unheard of. I probably picked what looks to be one of the best years to run Boston while training in WI! |
| (Blue) Nike Lunarlon Miles: 8.01 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 3000.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.87 | 0.00 | 3.15 | 0.00 | 13.02 |
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PM: 13 miles on bike trail w/6x3:00 min @ LT pace w/60sec float rest. Perfect weather for this run with 50's and little to no wind. The run felt a little flat today. I think it's because I cut out my doubles this week to see if that alleviates some of the achillies tightness I've been experiencing. It might be working because I had zero achillies pain today. My mile paces weren't as fast as last week, but I tried to stay more within letting the pace come to my legs vs. run myself to a death march today. Paces: 5:44,5:43,5:53,5:35,5:39,5:44 |
| (Blue) Nike Lunarlon Miles: 13.02 |
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| Night Sleep Time: 9.00 | Nap Time: 30.00 | Total Sleep Time: 39.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.31 | 0.00 | 0.00 | 0.00 | 8.31 |
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Lunch: Coach J routine
PM 1 8.31 miles easy recovery running
PM 2 Lifts |
| Saucony Ride 4 Miles: 8.31 |
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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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.18 | 0.00 | 0.00 | 0.00 | 11.18 |
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Lunch 3.1 miles around school neighborhoods at a leisurely pace.
PM: 8.08 miles at a moderate pace + 6x8 sec. all-out hill sprints. Reasonable temps in the 30's today, with little to no wind.
The achilles seemed to do well with the double run today, so thats promising. I'll be sticking to the 10% mileage increase rule going forward. I'm way too close to a setback to be hero with my training volume. Hopefully, I'll have enough volume to get another marathon PR at Boston. |
| (Blue) Nike Lunarlon Miles: 11.18 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Evening: 9 miles easy to moderate pace, temps around 35 and light wind out of the North. + core and light lifts |
| (Blue) Nike Lunarlon Miles: 9.00 |
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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 | | 16.53 | 4.00 | 0.00 | 0.00 | 20.53 |
| Afternoon: 20.53 mile run w/4 miles at marathon pace. Awesome weather, sunny, 43, light wind out of the North. Marathon pace miles slower than I wanted, but to my credit I was fighting some GI issues. Last 4 miles were 6:24 w/big up hill and major gut rot, 6:09 flat bike trail w/mental block of gut rot, 6:06 flat bike trail w/numb legs (weird - don't know why that happened) & gut rot, 6:17 w/2 good size hills and painful gut rot that at this point I was unable to mentally block out. A successful run in terms of how I managed my achilles problems this week. To finish a hard long run with no pain is a major step in the right direction! Although, I've got to get my nutrition for the long run figured out, I definitely loss some time with the gut pain! |
| (Blue) Nike Lunarlon Miles: 20.53 |
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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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 62.90 | 4.00 | 3.15 | 0.00 | 70.05 |
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| (Blue) Nike Lunarlon Miles: 61.74 | Saucony Ride 4 Miles: 8.31 |
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| Night Sleep Time: 18.00 | Nap Time: 30.00 | Total Sleep Time: 48.00 | Weight: 0.00 | Calories: 6000.00 | |
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