Practice To Suffer So Racing Becomes Easy

Week starting Aug 19, 2012

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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:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Saucony Hattori Lifetime Miles:						308.68
Nike Zoom Streak III Lifetime Miles:						201.43
Adidas Adizero Adios Lifetime Miles:						141.13
Saucony Fasttwitch II Lifetime Miles:						256.48
(Red) Nike Lunarlon Lifetime Miles:						562.75
(Black) Lunar Glide Lifetime Miles:						462.51
(Black II) Lunar Glide Lifetime Miles:						387.34
Air Pegasus 28 Lifetime Miles:						267.03
Saucony Type A Lifetime Miles:						27.31
Brooks Adrenaline Lifetime Miles:						249.18

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
36.55	11.82	0.00	0.00	48.37

Air Pegasus 28 Miles: 17.28	(Black) Lunar Glide Miles: 6.86	Brooks Adrenaline Miles: 9.06	Saucony Fasttwitch II Miles: 15.17

Night Sleep Time: 49.00	Nap Time: 0.50	Total Sleep Time: 49.50	Weight: 0.00	Calories: 0.00

Sun, Aug 19, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Evening: 4 miles very very easy 8:00 min avg pace. Not as sore as I thought I'd be. Was able to run 7:30 pace at the end of the run comfortably.

Air Pegasus 28 Miles: 4.00

Night Sleep Time: 9.00	Nap Time: 0.00	Total Sleep Time: 9.00	Weight: 0.00	Calories: 0.00

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Mon, Aug 20, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.86	0.00	0.00	0.00	6.86

Evening: 6.86 miles at an easy pace out on Star School loop + 6 strides Avg pace 7:11

(Black) Lunar Glide Miles: 6.86

Night Sleep Time: 9.00	Nap Time: 0.00	Total Sleep Time: 9.00	Weight: 0.00	Calories: 0.00

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Tue, Aug 21, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.56	2.50	0.00	0.00	9.06

Evening: 9 mile progression run to see how the legs are doing from the 1/2. I decided to switch My BIG Tuesday workout with my smaller progression run Thursday to give the legs some extra rest. I kept the progression light in terms of intensity. Progressed from 7:55 down to 5:58 pace. Avg pace 6:43 per mile

Brooks Adrenaline Miles: 9.06

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50	Weight: 0.00	Calories: 0.00

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Wed, Aug 22, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Evening: 7 miles easy on random route out toward River Rd. + 6 striders. For the 2nd time in 2 years I was hit by a bat while running. The last time I was hit in the side of the head, this time I was hit in the nose. They were buzzing all around a small section on the bike path tonight. Avg pace 7:26

Air Pegasus 28 Miles: 7.00

Night Sleep Time: 8.50	Nap Time: 0.00	Total Sleep Time: 8.50	Weight: 0.00	Calories: 0.00

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Thu, Aug 23, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.85	9.32	0.00	0.00	15.17

Evening: 15.17 miles with 5k-4k-3k-2k-1k down and 1k recoveries over rolling course. Goal was to keep the interval pace and recovery pace within 30 seconds. It was hot and I'm still only 5 recovery days out from the 1/2 so I wanted to keep the paces @ or slightly slower than marathon pace to make sure I could get through the workout and not put myself in a hole. Was a little off on the recoveries by a 5 sec. average. I can live with that on a hot humid day.

5K - 20:06 4:01.12 k/6:27.8 avg pace

4K - 15:43 3:55.75k/6:19.8 avg pace

3K - 11:45 3:55k/6:19.8 avg pace

2K - 7:44 3:52k/6:13.3 avg pace

1K - 3:55 3:55k/6:19.8 avg pace

Avg Interval 3:55.77k/6:19.8, Avg Recovery 4:30.29, Avg Run Pace 6:51

Saucony Fasttwitch II Miles: 15.17

Night Sleep Time: 7.00	Nap Time: 0.50	Total Sleep Time: 7.50	Weight: 0.00	Calories: 0.00

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Fri, Aug 24, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.28	0.00	0.00	0.00	6.28

Evening: 6.28 miles with a cold. Didn't have any energy for this run, but somehow managed to drag myself around town for a slow run. Avg around 8 min pace

Air Pegasus 28 Miles: 6.28

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 0.00	Calories: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
36.55	11.82	0.00	0.00	48.37

Air Pegasus 28 Miles: 17.28	(Black) Lunar Glide Miles: 6.86	Brooks Adrenaline Miles: 9.06	Saucony Fasttwitch II Miles: 15.17

Night Sleep Time: 49.00	Nap Time: 0.50	Total Sleep Time: 49.50	Weight: 0.00	Calories: 0.00

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