| 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 | | 78.91 | 6.00 | 0.00 | 0.00 | 84.91 |
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| (Blue) Nike Lunarlon Miles: 26.69 | Saucony Ride 4 Miles: 8.11 | (Red) Nike Lunarlon Miles: 50.20 |
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| Night Sleep Time: 43.50 | Nap Time: 0.00 | Total Sleep Time: 43.50 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.55 | 0.00 | 0.00 | 0.00 | 14.55 |
| Afternoon: 14.55 miles on Glacial River Trail out and back. The legs felt peppy and the stride was smooth. Best of all ZERO pain in the knee and achilles. |
| (Blue) Nike Lunarlon Miles: 14.55 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.12 | 0.00 | 0.00 | 0.00 | 15.12 |
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Morning: 7 miles in town loop
Afternoon: Core + Lifts
Evening: 8.11 miles Glacial River Trail East |
| Saucony Ride 4 Miles: 8.11 | (Red) Nike Lunarlon Miles: 7.10 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.63 | 0.00 | 0.00 | 0.00 | 14.63 |
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Afternoon: Coach J routine
Evening: 14.63 miles w/ a few faster miles to finish off the end of the run. Just planning to keep this week full of easy running to let my body absorb the race from Sat. I might do some mp training in my long run this weekend depending on how my body handles the 30% mileage increase. So far the body is doing really well with easy running, no muscle soreness. |
| (Red) Nike Lunarlon Miles: 14.63 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.61 | 0.00 | 0.00 | 0.00 | 14.61 |
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Morning: 6.14 miles in town loop
Afternoon: Core + Lifts
Evening 8.47 miles in the country through rain, sleet, snow, finished in the rain. |
| (Blue) Nike Lunarlon Miles: 6.14 | (Red) Nike Lunarlon Miles: 8.47 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Afternoon: Coach J workout (15 donkey kicks, 15 fire hydrants, 15 clams, 15 fwd knee circles, 15 bkwd knee circles, 15 straight leg circles clockwise, 15 straightl leg circles counterclockwise, 15 donkey whips, 15 lateral leg lifts toe neutral, 15 lateral leg lifts toes down, 15 lateral leg lfits toes up, 20 groiners, 20 scorpions, 20 iron crosses, 20 hurdle exchanges, 15 lateral leg swings, 15 straight leg swings, 15 bent knee leg swings, 15 v-ups, 15 l-ups, 1 min of air bike into 1 min of crunch) I skipped some exercises today due to laziness.
Evening: 6 miles very very slow, body is feeling the 4 straight days of 15 miles coming off the 10K this past weekend.
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| (Blue) Nike Lunarlon Miles: 6.00 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 6.00 | 0.00 | 0.00 | 20.00 |
| Morning: 20 miles w/6 miles uptempo. Cold wind out of the north today made for a challenging run. Managed to build into this tempo with 6:48,6:33,6:32,6:18,6:12,6:06 running into the wind. I can tell the marathon specific fitness isn't there yet, but I guess that's what the next 7 weeks of training is for. |
| (Red) Nike Lunarlon Miles: 20.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 78.91 | 6.00 | 0.00 | 0.00 | 84.91 |
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| (Blue) Nike Lunarlon Miles: 26.69 | Saucony Ride 4 Miles: 8.11 | (Red) Nike Lunarlon Miles: 50.20 |
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| Night Sleep Time: 43.50 | Nap Time: 0.00 | Total Sleep Time: 43.50 | Weight: 0.00 | Calories: 0.00 | |
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