| 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 | | 95.50 | 2.00 | 3.00 | 0.00 | 100.50 |
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| (Red) Nike Lunarlon Miles: 56.59 | (Blue) Nike Lunarlon Miles: 32.14 |
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| Night Sleep Time: 33.50 | Nap Time: 0.00 | Total Sleep Time: 33.50 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Afternoon: 7.5 miles Star School to Glacial River Trail |
| (Red) Nike Lunarlon Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.64 | 0.00 | 0.00 | 0.00 | 14.64 |
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AM: 6.44 miles very very easy
Afternoon: Lifts
PM: 8.2 miles easy + 3 hill sprints |
| (Blue) Nike Lunarlon Miles: 6.44 | (Red) Nike Lunarlon Miles: 8.20 |
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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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.01 | 0.00 | 2.00 | 0.00 | 14.01 |
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Afternoon: Coach J Exercises
Evening: 14 miles (7:53 avg) w/ 8x200m /200m float recovery {40.0, 40.7, 40.0, 38.4, 39.1, 37.9, 37.5, 37.1} Temps 65! |
| (Blue) Nike Lunarlon Miles: 14.01 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.86 | 0.00 | 0.00 | 0.00 | 13.86 |
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AM: 7.15 miles (8:31 pace), Temps @ 5:30 51!
Afternoon: Strength Training
PM: 6.73 miles w/last 4 pushing the stroller (7:51 pace) Temps 58 - the past 2 days have been record highs |
| (Blue) Nike Lunarlon Miles: 6.73 | (Red) Nike Lunarlon Miles: 7.15 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.24 | 0.00 | 0.00 | 0.00 | 10.24 |
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Afternoon: 3.1 miles no watch
Evening: 2 miles then 4x10 sec. hill sprints, grabbed the stroller and ran out to Jameson's daycare then ran another couple of miles to finish with 7.24 miles (7:45 pace)
I decided to take this week easy in terms of intensity since I'm up around my current danger zone of volume leading to injury. I also have had a lot of sore spots that don't seem to be getting better. Hopefully, the strides and hill sprints will be enough to maintain the neuromuscular coordination. |
| (Red) Nike Lunarlon Miles: 10.24 |
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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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.05 | 0.00 | 0.00 | 0.00 | 14.05 |
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Morning: 4.96 miles pushing Jameson out to day care and back to school w/out the stroller - cold North wind today!
Afternoon: Coach J Exercises + leg lifts + core exercises
Evening: 9.09 miles around Fort (7:41 pace)
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| (Blue) Nike Lunarlon Miles: 4.96 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.20 | 2.00 | 1.00 | 0.00 | 26.20 |
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Morning: 23.5 miles - 8.5 miles w/ Chris on Blue trail to Ice Age Trail out and back. Took some water and went out for another 9 miles on the rest of the blue trail alone. After 16 miles of single and double track trail running the quads were beat up for my tempo on the road. Started the tempo into the wind with a 6:36 at the 1/2 way point I made the turn at the bike shop and got a nice boost running with the wind to split a 6:06. I was feeling great so, I put the pedal down for a 5:36 last mile all with the wind on slightly rolling roads. Finished up with a coolddown on the purple nordic trail + 4 hard striders. The trails were just starting to get muddy toward the end of the run, otherwise just some ice in shaded areas that I was able to navigate around.
It was really nice to have a running partner and I really enjoyed the trails. Last time I ran those trails was with Andrea from the blog.
Evening: 2.70 customary long run day shakeout
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| (Red) Nike Lunarlon Miles: 23.50 |
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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(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 95.50 | 2.00 | 3.00 | 0.00 | 100.50 |
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| (Red) Nike Lunarlon Miles: 56.59 | (Blue) Nike Lunarlon Miles: 32.14 |
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| Night Sleep Time: 33.50 | Nap Time: 0.00 | Total Sleep Time: 33.50 | Weight: 0.00 | Calories: 0.00 | |
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