| 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 | | 71.90 | 1.00 | 9.00 | 0.00 | 81.90 |
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| (Red) Nike Lunarlon Miles: 9.40 | (Black) Lunar Glide Miles: 32.64 | (Black II) Lunar Glide Miles: 7.27 | Zoom Elite Miles: 10.46 | Saucony Fasttwitch II Miles: 14.47 |
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| Night Sleep Time: 29.00 | Nap Time: 1.00 | Total Sleep Time: 30.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.66 | 0.00 | 0.00 | 0.00 | 7.66 |
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Afternoon: 7.66 very very easy miles helping Karen with some 200 and 400 repeats. Total of 12x200 and 3x400
Avg. the 200's in high 40's and 400's in the upper 1:40's
I probably would have run another run, but I ran out of time with all the graduate course work I had to work on today.
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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 | | 19.20 | 0.00 | 2.00 | 0.00 | 21.20 |
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AM: 5 miles easy running on Glacial River Trail out and back. 7:49 avg. PM: 16 miles going Pepple to County Line Rd. at the max end of easy pace for me. No shortage of hills on this rolling country side route. Finished a couple miles at the end around 1/2 mp effort. Went 7:25, 6:47, 6:52, 6:49, 6:37, 6:39, 6:29, 6:33, 6:35, 6:41, 6:34, 6:33, 6:32, 6:46, 5:41, 5:41 Avg run pace 6:35
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| (Red) Nike Lunarlon Miles: 5.00 | (Black) Lunar Glide Miles: 16.20 |
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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 | | 7.27 | 0.00 | 0.00 | 0.00 | 7.27 |
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Afternoon: Core exercises
Evening: 7.27 recovery miles Avg pace 7:57 |
| (Black II) Lunar Glide Miles: 7.27 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.86 | 1.00 | 1.00 | 0.00 | 14.86 |
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Afternoon: 4.4 miles around Fort @ 7:45 avg pace. 75% humidity and 75 degrees
PM: 10 mile progression run - wow the heat was tough to deal with today. I'm not acclimated for the heat yet. I managed to work through it, but I was way off on my end target pace for the progression. I was hoping to finish in 5:40's and struggled to hit 6:17! Nonetheless, I did a good job accomplishing the progression going 8:09, 7:53, 7:45, 7:43, 7:30, 7:15, 6:50, 6:48, 6:35, 6:17. (Glacial River Trail toward Jefferson out and back)
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| (Red) Nike Lunarlon Miles: 4.40 | Zoom Elite Miles: 10.46 |
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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 | | 7.44 | 0.00 | 0.00 | 0.00 | 7.44 |
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7.44 miles star school + 4 hard hill sprints at the end - Avg pace 7:27
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| (Black) Lunar Glide Miles: 7.44 |
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| Night Sleep Time: 7.00 | Nap Time: 0.50 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.47 | 0.00 | 6.00 | 0.00 | 14.47 |
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Evening: Medium long run on Glacial River Trail - 4 mile warm-up, 3x2 mile w/90 sec. rests @ 1/2 mp pace, [11:36 5:48 avg], [11:38 5:49 avg], [11:31 5:45 avg] 4 mile cool down Avg run pace 6:43. Windy and humid, but cool enough to make it comfortable.
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| Saucony Fasttwitch II Miles: 14.47 |
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| Night Sleep Time: 8.00 | Nap Time: 0.50 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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9 miles @ Kettle Moraine on Blue loop. Afterward we did some grilling around a camp fire with friends. Jen's 1st time at the trails, she really enjoyed them. Best of all I think her knee came out okay after running the hills.
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| (Black) Lunar Glide Miles: 9.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 71.90 | 1.00 | 9.00 | 0.00 | 81.90 |
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| (Red) Nike Lunarlon Miles: 9.40 | (Black) Lunar Glide Miles: 32.64 | (Black II) Lunar Glide Miles: 7.27 | Zoom Elite Miles: 10.46 | Saucony Fasttwitch II Miles: 14.47 |
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| Night Sleep Time: 29.00 | Nap Time: 1.00 | Total Sleep Time: 30.00 | Weight: 0.00 | Calories: 0.00 | |
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