Practice To Suffer So Racing Becomes Easy

Week starting Oct 28, 2012

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.810.000.000.0014.81
(Red) Nike Lunarlon Miles: 4.60(Black) Lunar Glide Miles: 5.13Air Pegasus 28 Miles: 5.08
Night Sleep Time: 23.50Nap Time: 0.00Total Sleep Time: 23.50Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

AM:  10 Exercise Full Body Functional Strength Circuit

5 sets of  -  Burpee Pushup + Pull-up, 50 lunges,10 tuck jumps,10 bench dips,10 bench jumps,10 triangle pushups,10 hanging tucks,20 knee ups,20 cross over runner planks,10 hanging side tucks  with 1 min rests between sets

Lunch 4.6 miles Avg 7:55 pace 

 

(Red) Nike Lunarlon Miles: 4.60
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.130.000.000.005.13

AM:  3 Exercise Strength Circuit - 5 sets of  Smith Machine Bench, Smith Machine Squat, Barbell Deadlift (w/1min rests between sets)

 

PM:  5.13 miles Avg 7:52 - Windy 

(Black) Lunar Glide Miles: 5.13
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.080.000.000.005.08

AM:  6 Exercise Abs Circuit w/1min rest between sets - Arm & Leg Raise w/Exercise Ball x10, Alternating Leg Ups x20, Running Plank x20, Torso Twist w/med ball x20, Flutter Kick x20, Alternating Toe Toucher x20

PM:  5.08 miles Avg 7:40 pace

 

Air Pegasus 28 Miles: 5.08
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.810.000.000.0014.81
(Red) Nike Lunarlon Miles: 4.60(Black) Lunar Glide Miles: 5.13Air Pegasus 28 Miles: 5.08
Night Sleep Time: 23.50Nap Time: 0.00Total Sleep Time: 23.50Weight: 0.00Calories: 0.00
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