Practice To Suffer So Racing Becomes Easy

Week starting Nov 20, 2011

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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
27.43	0.00	0.00	0.00	27.43

Nike Lunar Miles: 10.00	Saucony Fastwitch Miles: 11.43	Brooks Adrenaline Miles: 3.00	(Black) New Balance 1226 Miles: 3.00

Night Sleep Time: 32.00	Nap Time: 0.50	Total Sleep Time: 32.50	Weight: 131.00	Calories: 0.00

Sun, Nov 20, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

PM: Took off Saturday for deer gun opener - good thing I did because I shot 5 bucks for my hunting party! Ran 10 miles easy with an intentional slow start and picked up the pace down to 6:30 miles for the last 2-3 - Avg 7:28 pace for the run

Nike Lunar Miles: 10.00

Night Sleep Time: 5.00	Nap Time: 0.00	Total Sleep Time: 5.00	Weight: 166.00	Calories: 0.00

Comments(2)

Mon, Nov 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.43	0.00	0.00	0.00	11.43

PM: 11.43 miles with 12x1:00 @ 5K effort/1:00 easy jogging. The body isn't really ready for serious training again. My tendons hurt, motivation is really low, and I'm looking for excuses not to run. All good signs that I need a solid rebuild with a period of low maintenance mileage.

Saucony Fastwitch Miles: 11.43

Night Sleep Time: 9.00	Nap Time: 0.50	Total Sleep Time: 9.50	Weight: 176.00	Calories: 0.00

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Tue, Nov 22, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

PM: 3 miles very very easy, achillies tendon is tight and sore. Planning to do very small amounts of running with cross training for next 5 days then starting over with a very slow buildup toward Boston. I figure I've got plenty of time to work the kinks out and recharge the batteries. I'm actually looking forward to some time away from serious running. I've got some serious hunting planned the rest of the week!

Brooks Adrenaline Miles: 3.00

Night Sleep Time: 9.00	Nap Time: 0.00	Total Sleep Time: 9.00	Weight: 166.00	Calories: 0.00

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Wed, Nov 23, 2011

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

PM: 50 minute pool run w/20x1:00 hard/30sec easy + 2 minutes with no belt

I'm visiting the PT on Friday morning before I head up north for round 2 of deer hunting. Hopefully, my achillies tendonitis will heal quickly, but I'm actually kind of enjoying the break for the moment considering it will be hard to train at deer camp over the rest of the week. Plus I'm enjoying the extra family time! I also made an appointment with sport med. to evaluate my annoying runner's knee next Tuesday! I figure I might as well make sure everything is evaluated before I head into my Boston build-up.

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

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Thu, Nov 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

Lunch: 3 miles very very very easy on the treadmill while watching the Packers beat the lions!

Did my 1st day of strength/power training. Went well, but I can tell I lost a lot over the past 4-6 months.

(Black) New Balance 1226 Miles: 3.00

Night Sleep Time: 9.00	Nap Time: 0.00	Total Sleep Time: 9.00	Weight: 16.00	Calories: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
27.43	0.00	0.00	0.00	27.43

Nike Lunar Miles: 10.00	Saucony Fastwitch Miles: 11.43	Brooks Adrenaline Miles: 3.00	(Black) New Balance 1226 Miles: 3.00

Night Sleep Time: 32.00	Nap Time: 0.50	Total Sleep Time: 32.50	Weight: 131.00	Calories: 0.00

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