| 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 | | 92.34 | 0.00 | 8.09 | 0.00 | 100.43 |
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| Brooks Adrenaline Miles: 13.09 | Saucony Cortana Miles: 34.78 | Asics Gel 3020 Miles: 15.54 | Saucony Hattori Miles: 8.00 | Adidas Adizero Adios Miles: 14.10 | Saucony Fastwitch Miles: 15.00 |
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| Night Sleep Time: 58.50 | Nap Time: 0.00 | Total Sleep Time: 58.50 | Weight: 175.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.17 | 0.00 | 0.00 | 0.00 | 19.17 |
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Lunch: 16.17 miles - Temps a little warm, should have ran in earlier - had a late night at the wedding we attended. Managed to average 7:53 pace, but I got a little dehydrated at mile 13. Took about 6 miles to shake out the post race soreness from yesterday's race. Legs feel a lot better now though. Big week of mileage this week as shoot for my 1st 100 mile + week.
PM: 3.08 easy broken up miles with CC team (did a couple hard hill sprints with the kids as well). Pushups and ab work
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| Brooks Adrenaline Miles: 3.08 | Saucony Cortana Miles: 16.17 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 175.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.95 | 0.00 | 0.00 | 0.00 | 12.95 |
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AM: 5.85 miles @ 8:18 pace. I discovered yesterday the reason why my left leg won't wake up or feels like it's not quite working right. I have piriformis syndrome in my left buttocks. After 4-6 miles it loosens up and then I have no numbness or hinging. My treatment is to roll out the muscle with a hard ball (tennis or baseball) and get massage therapy. Not the worse injury, but it keeps me from running faster than an 8 minute mile on the 1st 4-5 miles of my runs. Also, it doesn't affect me when I uptempo. The injury is more annoying than painful.
PM: 7.10 mile @ 7:45 pace. I had to force the legs to run at 8:00 min pace for the 1st couple of miles. That didn't feel like too much fun, so I backed off a little. The left leg woke up about 4 miles in and the pace seemed to get easier again. Hopefully, I'll be able to squeeze in a massage this week.
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| Asics Gel 3020 Miles: 5.85 | Saucony Cortana Miles: 7.10 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 175.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.06 | 0.00 | 1.04 | 0.00 | 14.10 |
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Lunch: 4 miles easy, No watch
PM: 10 miles (River Rd) w/15x20 sec pickups (40 sec jogging recovery) Avg pickup pace = 5:07, Avg run pace = 7:23, pushups and abs
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| Saucony Hattori Miles: 4.00 | Adidas Adizero Adios Miles: 10.10 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 175.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.46 | 0.00 | 5.55 | 0.00 | 18.01 |
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AM: 3.01 miles w/6x30 sec pickups and 30 sec jogging recovery. Avg pickup pace 5:31 and Avg run pace 8:15
PM: Big Workout 15 miles w/5x1mile at 5K pace + 30 sec./90sec jogging rec. (last rep can be 5K+10-12 sec depending on how I'm feeling. The temps were a perfect 58. This morning I ran with a long sleeve for the 1st time since spring, but tonight I was just warm enough to go short sleeve :) Started with 5 miles of easy running by the end of the 5th mile it was already dark :( Since it was dark I decided to stay off the road and go to the Middle School track where the surface is a little more predictable and they have a flood light by the gym doors that shines just enough light. The legs were feeling okay, but the calves were tight tonight, probably due to yesterday's 15x20sec intervals, cooler temps today, and the stiff wind. My first rep was 6:08 (ouch - 14 sec. too slow, thinking it's going to be a long workout). The 2nd rep was much better 5:50 (convinced myself it wasn't that bad, but in all reality it felt terrible). The 3rd rep 5:53 (shooting for 5:54, so this was almost perfect - still convincing myself it wasn't hard). The 4th was 4:48, and there was no convincing on this one. The final one was 5:36 (5K + 12 sec - this took a 99% effort - Whew!). Finished with about a 4 mile cooldown. Average run pace 7:06. I can tell the calves are really beat up, ice bath, massage stick, and plenty of ibuprofen should do the trick.
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| Saucony Fastwitch Miles: 15.00 | Saucony Cortana Miles: 3.01 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 175.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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Lunch: 4 miles easy 8:15 pace
PM: 8.5 miles (slightly broken up around course coaching team) 7:46 pace
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| Saucony Hattori Miles: 4.00 | Saucony Cortana Miles: 8.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 175.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.19 | 0.00 | 1.50 | 0.00 | 13.69 |
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Lunch: 4 miles observatory, no watch, added 5x15 sec @ 3K pace w/45 sec rec.
PM: 9.69 Fort Night Loop w/1 mile @ 5K+30 sec (5:53), Avg run pace = 7:36, had to run this one in the rain. Finally, got that massage I've needed today. My wife attempted to make me a nice dinner, but it didn't work out for her. We went to Hometown buffet since I was being attacked by the 100 mile munchies again! This morning I experienced the same thing, so my son went to McDonalds for some hot cakes - yummy!!
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| Asics Gel 3020 Miles: 9.69 | Adidas Adizero Adios Miles: 4.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 175.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
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AM: 10.01 super easy recovery run w/Jameson. Avg 8:53 pace
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| Brooks Adrenaline Miles: 10.01 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 175.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 92.34 | 0.00 | 8.09 | 0.00 | 100.43 |
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| Brooks Adrenaline Miles: 13.09 | Saucony Cortana Miles: 34.78 | Asics Gel 3020 Miles: 15.54 | Saucony Hattori Miles: 8.00 | Adidas Adizero Adios Miles: 14.10 | Saucony Fastwitch Miles: 15.00 |
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| Night Sleep Time: 58.50 | Nap Time: 0.00 | Total Sleep Time: 58.50 | Weight: 175.00 | Calories: 0.00 | |
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