Practice To Suffer So Racing Becomes Easy

Week starting Oct 02, 2011

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201120122013
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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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
93.910.005.280.0099.19
(Black) New Balance 1226 Miles: 20.09(Blue) New Balance 1226 Miles: 4.20Saucony Cortana Miles: 23.04Brooks Adrenaline Miles: 12.00Adidas Adizero Adios Miles: 10.35Saucony Hattori Miles: 15.08Nike Lunar Miles: 10.09Asics Gel 3020 Miles: 4.03
Night Sleep Time: 50.00Nap Time: 0.00Total Sleep Time: 50.00Weight: 171.00Calories: 0.00
Sun, Oct 02, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.940.000.000.0012.94

5PM:  2.93 miles Avg pace 7:45 w/starting and stopping to run athletes at practice@ Dorothy Carnes West Park

9PM:  10.01 miles Easy run Avg pace 7:19 in town

(Black) New Balance 1226 Miles: 12.94
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 171.00Calories: 0.00
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Mon, Oct 03, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.270.000.000.0016.27

Lunch 4.20 easy mile @ 7:15 pace.  Finished the run around the soccer field at lunch to recieve a bunch of high five's from the students today.  It's fun to get them excited about running.  We're fortunate at St. Joe's to have so many students that love to run!   

PM:  12.01 miles w/1st 11 miles @ easy Avg pace of 7:17.  The last mile I did 6x40 meter hill sprints @ 80-85% effort with a walk down for recovery.  Finished with short cool-down jog.

 

 

(Blue) New Balance 1226 Miles: 4.20Saucony Cortana Miles: 12.01
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 171.00Calories: 0.00
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Tue, Oct 04, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.005.280.0014.60

Lunch:  4 miles w/Jameson @ easy pace no watch on Camrock trail

PM:  Big workout:  10.35 miles w/8x1000meter w/200 meter jogging recovery + 4x30 sec @ 1500 meter pace w/60 sec. jogging recovery.  Avg. run pace 6:47

2 mile warm-up - thoughts were I don't think I'll be able to pull the workout off.  My son has Strep and I had the chills this morning along with the feeling of being weak since yesterday afternoon.  Nonetheless, decided to go for it.  I tried programming a workout into my Garmin.   The intervals came out to .61 miles instead of .625 miles for 1000m.  Recovery was .11 miles instead of .125 miles recovery.  I never really did feel any good during this workout, but managed to put in a Big effort.  Part of this was run on gravel (not a good idea when running fast), but atleast the course was mostly flat.  Hope I feel better for my 10K this Sunday. 

8x1000 meter @ 10K race pace -  3:26.7 (5:37mile pace) w/1:00 rec., 3:26.57 (5:36) w/58.02 rec., 3:28.1 (5:41) w/1:00 rec, 3:33.91 (5:51) w/57.7 rec, 3:23.1 (5:33) w/57 rec, 3:25.8 (5:35) w/59.1 rec, 3.32 (5:47) w/1:07 rec, 3:26.7 (5:37) = Avg 3.28/5.39 paces

4x30sec @ 1550 race pace  4:39, 4:49, 4:58, 5:02

 

Brooks Adrenaline Miles: 4.00Adidas Adizero Adios Miles: 10.35
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 171.00Calories: 0.00
Comments(2)
Wed, Oct 05, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.080.000.000.0015.08

Lunch 4.38 recovery run @ 8:09 pace around observatory

PM:  10.70 very easy w/Jameson @ 7:50 pace on Glacial Drumlin trail.

Saucony Hattori Miles: 15.08
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 171.00Calories: 0.00
Comments(4)
Thu, Oct 06, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.090.000.000.0010.09

PM:  10.09 miles very easy running day.  Ran 4.6 miles out to the golf course to watch the Fort High School team and help out in the finish area.  Very nice day for a meet and a run!  Ran 5.4 on the way back picking up Jameson from daycare ( I hid the running stroller in the woods on the way out).  Avg pace between two runs = 7:35 pace

 

 

Nike Lunar Miles: 10.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 171.00Calories: 0.00
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Fri, Oct 07, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.060.000.000.0015.06

Lunch:  4.03 easy miles around observatory Avg. 7:14 pace

PM:  11.03 easy miles random route Avg 7:02 pace (Ran 8x50 m w/100 m jogging recovery in middle of run)

 

Asics Gel 3020 Miles: 4.03Saucony Cortana Miles: 11.03
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 171.00Calories: 0.00
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Sat, Oct 08, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.150.000.000.0015.15

AM:  7.15 easy miles w/Jameson Avg 7:22 pace

PM:  8.0 easy miles Avg 7:23 pace.  Ran from Busy Barnes play farm.  I had a blast watching Jameson play in the hayloft.

Hot temps today - very windy.  Hope tomorrow's race brings better weather.


 


(Black) New Balance 1226 Miles: 7.15Brooks Adrenaline Miles: 8.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 171.00Calories: 0.00
Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
93.910.005.280.0099.19
(Black) New Balance 1226 Miles: 20.09(Blue) New Balance 1226 Miles: 4.20Saucony Cortana Miles: 23.04Brooks Adrenaline Miles: 12.00Adidas Adizero Adios Miles: 10.35Saucony Hattori Miles: 15.08Nike Lunar Miles: 10.09Asics Gel 3020 Miles: 4.03
Night Sleep Time: 50.00Nap Time: 0.00Total Sleep Time: 50.00Weight: 171.00Calories: 0.00
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