| 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 | | 74.61 | 0.00 | 18.00 | 0.00 | 92.61 |
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| (Black II) Lunar Glide Miles: 36.70 | Air Pegasus 28 Miles: 9.35 | Saucony Fasttwitch II Miles: 14.86 | (Red) Nike Lunarlon Miles: 12.10 | (Blue) Nike Lunarlon Miles: 3.00 | Nike Zoom Streak III Miles: 8.00 |
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| Night Sleep Time: 48.00 | Nap Time: 0.50 | Total Sleep Time: 48.50 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Morning: 5 miles easy + Lifts
Evening: 10 miles easy around Lake WI area
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| (Black II) Lunar Glide 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 0.00 | 0.00 | 6.35 |
| Morning: 6.35 easy miles around camper country roads avg 7:35 pace |
| (Black II) Lunar Glide Miles: 6.35 |
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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 | | 12.50 | 0.00 | 10.00 | 0.00 | 22.50 |
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Afternoon: 4.5 miles at steady pace - no watch
Evening: BIG workout today in 20-25 mph winds. Andrew and I were going to doa 8x1mile interval workout, but decided we would be miserable hitting target paces on the track in the high winds. So we opted to flip flop Friday and Monday workouts.
So today wound up being a long day with a 10 mile tempo at 1/2 marathon effort. The pace wound up being marathon pace, but with the wind and heat we were atleast somewhere between marathon and 1/2 marathon pace if not actually at 1/2 mp effort.
2 mile warmup then 5:55, 5:50, 5:46, 5:51, 5:48, 5:51, 5:41, 5:54, 5:53, 5:45. Andrew was hurting after 6 so he stopped at 7, that made the last 3 in the wind a little more challenging for me. I didn't push the pace though, I just took what the day was giving me. I doubled back with some water and met up with Andrew to finish the cooldown to his house. Then I added another 3-4 miles for a total of 18.
Avg. run pace 6:37
Avg tempo pace 5:49
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| Saucony Fasttwitch II Miles: 14.86 | (Red) Nike Lunarlon Miles: 4.50 | (Black II) Lunar Glide Miles: 3.14 |
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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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.16 | 0.00 | 0.00 | 0.00 | 14.16 |
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Afternoon 4.5 easy miles around St. Joe's neighborhoods and arb. Evening 9.66 easy miles in town loop 7:38 avg
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| (Red) Nike Lunarlon Miles: 4.50 | (Black II) Lunar Glide Miles: 9.66 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
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Afternoon: Quick 3.1 run of the Family Fair 5k course during my short lunch Evening: 8.6 miles - no watch + 5 hard hill Sprints
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| (Red) Nike Lunarlon Miles: 3.10 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.55 | 0.00 | 0.00 | 0.00 | 10.55 |
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Afternoon: 3 miles easy
Evening: 7.55 miles easy 7:38 avg |
| (Blue) Nike Lunarlon Miles: 3.00 | (Black II) Lunar Glide Miles: 7.55 |
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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 | | 4.35 | 0.00 | 8.00 | 0.00 | 12.35 |
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Evening: Big workout 8x1 miles with 60 sec. rest. This workout is no joke. It was probably harder than it should have really been for me today due to DLS (Dead Leg Syndrome). I wish I would have felt better. Mentally, I did very well in not getting down about the slower pace. 2 mile warm-up around high school area 5:38, 5:32, 5:32, 5:38, 5:38, 5:37, 5:37, 5:23 2 mile cooldown Avg run pace with rests 6:52 Avg interval pace 5:34 Not my greatest workout in terms of even splits, but because the winds were high and I was feeling like crap I decided to run based on feel rather than kill myself running solo to hit splits. I rarely looked at the watch. The last one I ran the last lap hard, otherwise on pace the same as the other ones. On a side note the high school track is way slower than the middle school track. It's soft, but too soft! It probably saved my feet and legs some abuse though.
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| Nike Zoom Streak III Miles: 8.00 | Air Pegasus 28 Miles: 4.35 |
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| Night Sleep Time: 0.00 | Nap Time: 0.50 | Total Sleep Time: 0.50 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 74.61 | 0.00 | 18.00 | 0.00 | 92.61 |
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| (Black II) Lunar Glide Miles: 36.70 | Air Pegasus 28 Miles: 9.35 | Saucony Fasttwitch II Miles: 14.86 | (Red) Nike Lunarlon Miles: 12.10 | (Blue) Nike Lunarlon Miles: 3.00 | Nike Zoom Streak III Miles: 8.00 |
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| Night Sleep Time: 48.00 | Nap Time: 0.50 | Total Sleep Time: 48.50 | Weight: 0.00 | Calories: 0.00 | |
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