| 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 | | 37.30 | 0.00 | 16.10 | 0.00 | 53.40 |
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| (Black) Lunar Glide Miles: 22.30 | (Black II) Lunar Glide Miles: 5.00 | Saucony Type A Miles: 3.00 | Air Pegasus 28 Miles: 4.00 |
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| Night Sleep Time: 32.50 | Nap Time: 3.50 | Total Sleep Time: 36.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Morning: 4 very easy miles w/Jen on a nice trail in Vegas. Not much sleep for us since we went down to Freemont. (1)
Evening: 6 miles on the treadmill (3). I didn't want to mess with the heat and we had dinner plans so that left an afternoon workout. Avg 7:45 pace
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| (Black) Lunar Glide Miles: 10.00 |
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| Night Sleep Time: 3.00 | Nap Time: 1.50 | Total Sleep Time: 4.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
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Morning: 7.3 miles around some nice Vegas neighborhoods. Avg 7:45 pace. I ran a few faster miles in the middle around 6:20 pace just to do some faster running. I was shocked I woke up to run. We visited the strip last night. Very little sleep for the 3rd night in a row. (3)
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| (Black) Lunar Glide Miles: 7.30 |
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| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
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Evening: 2 mile warm-up then 4x1200 @ 1/2 mp w/400 easy pace rests. 4:09, 4:11, 4:12, 4:09, 2 mile cooldown. Nothing too difficult, but a little pace recognition. (2)
Avg 1200's 4:10
Avg run pace 6:40
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| (Black II) Lunar Glide Miles: 5.00 | Saucony Type A Miles: 3.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Afternoon: 5 miles w/4x200 on 200 off 33, 33, 33, 33 (3) |
| Air Pegasus 28 Miles: 4.00 |
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| Night Sleep Time: 8.50 | Nap Time: 1.00 | Total Sleep Time: 9.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Afternoon: Nice easy 5 miles around the canal with Jake and Andrea in downtown Duluth (3). |
| (Black) Lunar Glide Miles: 5.00 |
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| Night Sleep Time: 9.50 | Nap Time: 1.00 | Total Sleep Time: 10.50 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
USA 1/2 Marathon Championships (13.1 Miles) 01:16:20, Place overall: 119, Place in age division: 97 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 13.10 | 0.00 | 18.10 |
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Grandma's 1/2 marathon A+ Goal = 1:13's (5:35 per mile pace) A Goal = 1:14's (5:39 per mile pace) B+ Goal = 1:15's (5:44 per mile pace) B Goal = 1:16's (5:48 per mile pace) Got my B goal on a muggy day. C Goal = 1:17's (5:53 per mile pace) Big shout out to Andrea and Jake for setting me up with a place to stay in Duluth after my resort gave away my stay to someone else. They also hooked me up with VIP guest passes, which got me a free dinner and some other perks! Andrea and Jake are nice as they are fast! I started my day with a tough choice, do I run the 1/2 or the 1/2 Champs? I chose the 1/2 Champs because I wanted to run against the best and see how I stacked up, plus the race started a full 1/2 hour earlier which I thought might be an andvantage, but turned out not to be. I was out to a fast start at 5:18, but settled into high 5:40's for the majority of the race. I wound up running about what I figured was a B Goal pace and I'm happy with it because like Jake said I didn't have a lot of experience in the 1/2 with this being only my 3rd 1/2 marathon race and my 1st in about a year. I finished strong and averaged the same I was averaging in my 10 mile tempo workouts, so I think if I would have had more runners around me during the race I would have ran a little faster. IN the 1/2 race I would have placed 18th and probably would have had a little more competition, but I'm very happy I ran the 1/2 champs instead. 2 mile cooldown a dip in lake Superior and free breakfast made for a great way to top off the morning! (2)
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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(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 37.30 | 0.00 | 16.10 | 0.00 | 53.40 |
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| (Black) Lunar Glide Miles: 22.30 | (Black II) Lunar Glide Miles: 5.00 | Saucony Type A Miles: 3.00 | Air Pegasus 28 Miles: 4.00 |
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| Night Sleep Time: 32.50 | Nap Time: 3.50 | Total Sleep Time: 36.00 | Weight: 0.00 | Calories: 0.00 | |
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