Practice To Suffer So Racing Becomes Easy

Week starting Dec 04, 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
20.30	0.00	0.00	0.00	20.30

(Black) New Balance 1226 Miles: 20.30

Night Sleep Time: 34.50	Nap Time: 0.00	Total Sleep Time: 34.50	Weight: 163.36	Calories: 0.00

Sun, Dec 04, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.40	0.00	0.00	0.00	3.40

PM: 3.4 mles very very easy on treadmill + 70 minutes on eliptical max incline 14-15 resistance - no achillies pain or stiffness today.

New diet is working well to help shed some pounds. I'm down from 167 to 161 now. Gave myself a well deserved cheat day today though. I ate Pizza for another Greenbay win and a big breakfast with bacon free with my 2 big buckets of golf balls at the range this morning!

(Black) New Balance 1226 Miles: 3.40

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 161.40	Calories: 0.00

Comments(1)

Mon, Dec 05, 2011

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

AM: Bike + PT

LUCH: Coach Jay Athena, Myrtl, Cannonball, Grant Green, Back Routines

PM: 1) 4 miles very easy on treadmill avg = 8:20 pace (2 days in a row without achillies tightness or pain)

PM: 2) Strength Training and 30 minutes of eliptical

(Black) New Balance 1226 Miles: 4.00

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 163.40	Calories: 0.00

Comments(1)

Tue, Dec 06, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Lunch: 40 minutes of strength training + drills

PM: 5.2 miles very easy on teadmill + 15 minute warm-up with eliptical

No pain or stiffness in achillies, was able to run the last mile in 6:30 pace easy enough. Still going to take the rest of the week easy running, but build the mileage so I can start striders next week. Body and mind is feeling much better from this down time!

(Black) New Balance 1226 Miles: 5.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 163.00	Calories: 0.00

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Wed, Dec 07, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.80	0.00	0.00	0.00	5.80

AM: 3.8 easy miles on Alter G treadmill at PT this morning. Very neat technology!

Achillies sore today, but manageable on the Alter G at 80-85% weight bearing. Avg. around 8:15 pace

LUNCH: Coach Jay Myrtl, Cannonball, Grant Green, and Back Routines

PM: 2 miles very very easy on treadmill w/10 min. warm-up on eliptical

(Black) New Balance 1226 Miles: 5.80

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50	Weight: 163.60	Calories: 0.00

Comments(2)

Thu, Dec 08, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.10	0.00	0.00	0.00	2.10

LUNCH: strength exercises

PM: 2.1 miles very very easy. Achillies sore today, so I didn't push it. It will be 2 weeks since the pain started to affect running and progress seems to be hindered when I go above 3 miles. So I'll be keeping it under 3 miles with solid XT warm-ups and cooldown to see if that helps it get over the final hump.

(Black) New Balance 1226 Miles: 2.10

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 165.40	Calories: 0.00

Comments(2)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.30	0.00	0.00	0.00	20.30

(Black) New Balance 1226 Miles: 20.30

Night Sleep Time: 34.50	Nap Time: 0.00	Total Sleep Time: 34.50	Weight: 163.36	Calories: 0.00

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