| 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 | | 50.42 | 0.00 | 6.00 | 2.00 | 58.42 |
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| Air Pegasus 28 Miles: 12.66 | (Black II) Lunar Glide Miles: 18.79 | (Black) Lunar Glide Miles: 16.06 | Nike Zoom Streak III Miles: 2.00 | Saucony Type A Miles: 8.91 |
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| Night Sleep Time: 47.50 | Nap Time: 0.50 | Total Sleep Time: 48.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.66 | 0.00 | 0.00 | 0.00 | 4.66 |
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Morning: 1.12 miles with stroller cheering Jen on during her 1st tri in 3 years. She made a great come back after 2 years of surgeries and setbacks to place in the top 20 females overall. Afternoon: Squeezed in a quick 3.54 miles around graduation parties and the track banquet. Avg pace 6:40
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| Air Pegasus 28 Miles: 4.66 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Evening: 10 miles on Glacial Drumlin Trail out and back - no watch (1) |
| (Black II) Lunar Glide Miles: 10.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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6.25 miles easy around Dorothy Carnes West Park + 6 barefoot striders (1)
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| (Black) Lunar Glide Miles: 6.25 |
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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 | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
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2 mile warm-up 4 x (200m R pace with 200m jogs) + 3 x (1,000m I pace with 3 min jogs) + 2 x(400m R pace with 400m jogs) 2 mile cool-down 32, 35, 34, 34 - 200's 3:02, 3:07, 3:06 - 1,000's 68, 69 - 400's Used a full rest between everything, just focusing on a touch of VO2 max and some faster repetition running. Great night for a workout - finally no wind to contend with. (3)
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| Nike Zoom Streak III Miles: 2.00 | Air Pegasus 28 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.50 | 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 | | 8.79 | 0.00 | 0.00 | 0.00 | 8.79 |
| 8.79 easy miles around Fort (1) |
| (Black II) Lunar Glide Miles: 8.79 |
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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 | | 9.81 | 0.00 | 0.00 | 0.00 | 9.81 |
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Evening: 9.81 miles with Andrew at Camrock trails. We dodged the heat running in the evening, so that was nice. Nice to run an easy conversational run with Andrew for a change. Usually, we only have time to run a hard workout together. I wanted a faster tempo workout tonight, but Andrew wasn't feelin it and didn't want to push it being only a week out from his 1/2 marathon. Oh, well I'll just try to get in tomorrow before I head out to Vegas. I don't want to run anything too long or hard out there in the heat if I can avoid it. (2)
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| (Black) Lunar Glide Miles: 9.81 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.91 | 0.00 | 6.00 | 0.00 | 10.91 |
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Evening: 2 mile warm-up - didn't feel well so I stopped back at the house laid down on the bed and fell asleep for an hour. I must have been run down and just needed the sleep. It was really hot and humid too, so maybe my body was trying to tell me to wait till the sun started to go down. I woke up a little before 8:20pm jetted out the door with my new Saucony Type A racers for my 3-2-1 tempo workout with full rests (1 min for each min of tempo). The idea behind the full rests is to feel good doing the workout. Just working on fast tempo running and trying not to wear myself down with only a week to go until Grandma's 1/2. The sun was down and the temps were down to the low 80's, which felt much better than earlier in the evening. Tempo went 6:12 slooow, 5:32, 5:38 (all uphill) (4.5 min easy running), 5:19, 5:37(a lot uphill) (3 min easy running). Still not exactly sure how I ran a 5:19 considering it was rolling to mostly uphill, but it certainly didn't feel like a 5:19 to me. 5:26 for the final mile on the flat trail in the dark. All of these felt really good, I'm loving the miles in the 50's. It's so refreshing not to be grinding out volume. It's also strange to think that I can run 5:19-6:12 and easily change gears. I really feel like my speed is coming back. It will be important to keep that in check to have successful pacing next weekend. Only 1 easy speed session to go. Something focusing on my goal 1/2 pace is in need because today was not very even split running. (3) Avg pace 6:47 Avg tempo pace 5:37 with the slow 1st mile
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| Air Pegasus 28 Miles: 2.00 | Saucony Type A Miles: 8.91 |
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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 | | 50.42 | 0.00 | 6.00 | 2.00 | 58.42 |
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| Air Pegasus 28 Miles: 12.66 | (Black II) Lunar Glide Miles: 18.79 | (Black) Lunar Glide Miles: 16.06 | Nike Zoom Streak III Miles: 2.00 | Saucony Type A Miles: 8.91 |
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| Night Sleep Time: 47.50 | Nap Time: 0.50 | Total Sleep Time: 48.00 | Weight: 0.00 | Calories: 0.00 | |
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