| 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 | | 71.03 | 0.00 | 8.00 | 8.10 | 87.13 |
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| (Blue) Nike Lunarlon Miles: 10.00 | Air Pegasus 28 Miles: 19.50 | Nike Zoom Streak III Miles: 2.50 | (Red) Nike Lunarlon Miles: 5.16 | (Black II) Lunar Glide Miles: 7.83 | (Black) Lunar Glide Miles: 10.00 | Saucony Fasttwitch II Miles: 16.94 |
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| Night Sleep Time: 39.00 | Nap Time: 0.00 | Total Sleep Time: 39.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.11 | 0.00 | 0.00 | 0.00 | 15.11 |
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Afternoon: 10 miles in town loop avg. 7:10 pace Evening: 5 miles in town loop avg 7:12 pace
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| (Blue) Nike Lunarlon Miles: 10.00 | Air Pegasus 28 Miles: 5.00 |
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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(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.59 | 0.00 | 0.00 | 5.60 | 15.19 |
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Afternoon: 4 miles observatory loop 7:04 avg pace Evening: 2 mile warm-up + 4 strides 9x1000m w/60 sec. rest - miscounted otherwise I would have done 10, oh well [3:24, 3:24, 3:25, 3:27, 3:25, 3:25, 3:24, 3:23, 3:18] Avg - 3:24 Well I averaged 1 sec. faster than a couple weeks ago, so I guess you could say I'm improving! 2.33 mile cool down Avg run pace 6:33
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Afternoon: Core work PM: 7.5 miles Glacial River Avg. 7:09 pace + 4 hard hill sprints
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| Air Pegasus 28 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.89 | 0.00 | 0.00 | 2.50 | 15.39 |
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Afternoon: 5.16 miles in town loop 7:03 avg pace Evening: 9.23 miles - 2 mile warm-up then [4x200 w/200m jog recovery 35, 36, 33, 34], then [2x400 w/400m jog 71, 71], [1x800 w/800m jog rest 2:26], [2x400 w/400m jog 71, 69], finally [4x200 w/200 jog 33,34,33,31], dragged my legs around for a 2 mile cool down. The workout was pretty much identical to what I did 2 weeks ago, but I'm running higher mileage and have more workouts layered on top of each other now. Today, was really windy from the north but cool out. So I think I'm doing well to run these paces with a full recovery. The 800 wasn't at goal pace of 2:20, but it's going to take some practice to dig that deep. I know my speed endurance is weak right now, but I hope to improve that in later weeks. In all reality my speed endurance probably won't come back to full form until I start racing some short track stuff like the mile, 3K, and 5K races.
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| Nike Zoom Streak III Miles: 2.50 | (Red) Nike Lunarlon Miles: 5.16 | (Black II) Lunar Glide Miles: 7.83 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Afternoon: Core work Evening: 7 miles 7:10 avg pace
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| Air Pegasus 28 Miles: 7.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles around Fort Avg. 7:24 pace |
| (Black) Lunar Glide Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.94 | 0.00 | 8.00 | 0.00 | 16.94 |
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Long day standing around in the sun coaching at what I would call a poorly run track meet. The meet wound up being around 2.5 hours behind. This threw off my nutrition intake and gave me more sun than I could handle today. Not a good mix of problems before a long run. Ran my 1st ever run with my new friend Andrew who ran Division III and has very similar college times. I found out today we are almost a perfect match in fitness, so I think we're both excited to have each other to train with. I found myself breathing really hard because he and I were motoring away with the chit chat. The plan was 14 for Andrew and 17 for me with a 8-10 mile tempo run @ 5:45-5:55 pace with maybe a couple faster miles at the end. It went exactly as planned and it felt surprisingly easy! I've been doing these workouts on my own for the past 3 years, so having a partner made this workout feel about 10-20% easier than it would have been on my own. Splits 6:48, 6:18, 6:02, 5:48, 5:48, 5:48, 5:52, 5:48, 5:42, 5:31. Avg run pace for 17 miles 6:36 pace
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| Saucony Fasttwitch II Miles: 16.94 |
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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(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 71.03 | 0.00 | 8.00 | 8.10 | 87.13 |
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| (Blue) Nike Lunarlon Miles: 10.00 | Air Pegasus 28 Miles: 19.50 | Nike Zoom Streak III Miles: 2.50 | (Red) Nike Lunarlon Miles: 5.16 | (Black II) Lunar Glide Miles: 7.83 | (Black) Lunar Glide Miles: 10.00 | Saucony Fasttwitch II Miles: 16.94 |
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| Night Sleep Time: 39.00 | Nap Time: 0.00 | Total Sleep Time: 39.00 | Weight: 0.00 | Calories: 0.00 | |
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