| 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 | | 56.90 | 0.00 | 3.10 | 2.50 | 62.50 |
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| (Black II) Lunar Glide Miles: 8.46 | Air Pegasus 28 Miles: 13.84 | Brooks Adrenaline Miles: 16.00 | (Black) Lunar Glide Miles: 16.33 | Nike Zoom Streak III Miles: 2.50 | (Red) Nike Lunarlon Miles: 5.00 |
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| Night Sleep Time: 38.50 | Nap Time: 0.00 | Total Sleep Time: 38.50 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.84 | 0.00 | 0.00 | 0.00 | 14.84 |
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Morning: 8.46 miles along Lake WI + 4 striders Avg pace 7:17 Evening: 6.38 miles with Voss and Flynn around Fort Avg pace 7:36 Finally, got a cool day and it felt so good!
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| (Black II) Lunar Glide Miles: 8.46 | Air Pegasus 28 Miles: 6.38 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Morning: 13 miles with Voss + 3 miles (6:35, 6:35, 6:42) on my own at a harder effort for a total of 16 around Fort. Avg pace 7:09 with a couple of water stops. Started out cool, but was getting steamy by the end of the run.
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| Brooks Adrenaline Miles: 16.00 |
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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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.53 | 0.00 | 0.00 | 0.00 | 6.53 |
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Morning: 6.53 miles Starschool + 4 striders Avg 7:26
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| (Black) Lunar Glide Miles: 6.53 |
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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 | | 6.80 | 0.00 | 0.00 | 2.50 | 9.30 |
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Evening: 9.3 miles with a ladder @ 3K-5K pace with Andrew. 2x200 (34, 35) w/200 recoveries 2x400 (74, 75) w/400 recoveries 2x800 (2:29, 2:32) w/400 recoveries 2x400 (72, 69) same recovery 2x200 (?, 32) same recovery The air was thick, but it was nice and cool! It had been raining all day, which is the 1st all day rain we've had in over 3 months. My legs felt strong, but my breathing was more labored than I care to admit.
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| Nike Zoom Streak III Miles: 2.50 | (Black) Lunar Glide Miles: 6.80 |
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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 | | 7.46 | 0.00 | 0.00 | 0.00 | 7.46 |
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Evening: 7.46 miles on starschool + little extra loop in the city Avg pace 7:00 min + 4 striders Nice cool day. Temps in the low 70's
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| Air Pegasus 28 Miles: 7.46 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
St. Joe's Family Fair 5K (3 Miles) 00:16:59, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.27 | 0.00 | 3.10 | 0.00 | 8.37 |
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Dressed as the chicken again for the chicken challenge. Beat the chicken and win free registration for next year. The plan was to let 5 beat me like every year. The race started out so slow as I sat back for the 1st 1/2 mile. When I noticed no one was going to work for the free registration I decided to take it to the front and push the pace. Came through the 1st mile in 5:25 and opened up a wide gap. Good thing I surged to the front. The lead biker (my wife Jen) took a wrong turn. The 2nd mile is all down hill so I was chatting with my wife and cruised through at 5:33 pace. I took a look back and noticed I increased my gap, so I decided to just maintain pace and not push the last mile. After all this race wasn't for me to PR, it was just to promote a little fun. Jen and I reasoned I should finish through 3 miles and wait for the 5th runner. So I stopped at 3 miles and cheered on the competition. When the 5th runner came up I ran along the 5th place runner and pushed him in for a free registration next year. After the 5K I ran with the kids in the mile fun run race and cheered them on along the way. It was a very nice cool sunny day. Many people ran PR's and our registration was up from last year so we raised a good amount of money. Avg pace 5:33 for the 3 mile
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| (Red) Nike Lunarlon Miles: 5.00 | (Black) Lunar Glide Miles: 3.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 56.90 | 0.00 | 3.10 | 2.50 | 62.50 |
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| (Black II) Lunar Glide Miles: 8.46 | Air Pegasus 28 Miles: 13.84 | Brooks Adrenaline Miles: 16.00 | (Black) Lunar Glide Miles: 16.33 | Nike Zoom Streak III Miles: 2.50 | (Red) Nike Lunarlon Miles: 5.00 |
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| Night Sleep Time: 38.50 | Nap Time: 0.00 | Total Sleep Time: 38.50 | Weight: 0.00 | Calories: 0.00 | |
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