Practice To Suffer So Racing Becomes Easy

Week starting Dec 18, 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
27.63	0.00	0.00	0.00	27.63

Nike Lunar Miles: 3.60	(Blue) Nike Lunarlon Miles: 5.00	Asics Kayano 17 Miles: 16.03	Saucony Fastwitch Miles: 164.20

Night Sleep Time: 32.00	Nap Time: 7.50	Total Sleep Time: 39.50	Weight: 163.70	Calories: 2402.00

Sun, Dec 18, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.60	0.00	0.00	0.00	3.60

Lunch: 3.6 mile run with no pain in the achillies. I finally think I'm past the achillies, now I've got to work on my runner's knee! The runner's knee I can live with because it only hurts for a minute or so at the begining of the run. I should have done my run in the 2nd half of the Packer game like I normally do. I think running before the game caused them to loose - bummer :(

Nike Lunar Miles: 3.60

Night Sleep Time: 0.00	Nap Time: 7.00	Total Sleep Time: 7.00	Weight: 164.00	Calories: 0.00

Comments(2)

Mon, Dec 19, 2011

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

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

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Tue, Dec 20, 2011

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

Lunch: 3 miles a little quicker today and no pain or tightness in the achillies. Also, no pain in the knee.

PM: 2miles easy + PT + Strength Training

(Blue) Nike Lunarlon Miles: 5.00

Night Sleep Time: 9.00	Nap Time: 0.00	Total Sleep Time: 9.00	Weight: 0.00	Calories: 2402.00

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Wed, Dec 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

AM: 3 miles on Alter G at 90% weight bearing, max speed 7:35 per mile, max HR 139. No need to decrease weight, but I'm trying to play it safe for another week. I'm almost back to zero stiffness and zero pain in my achillies and knee.

Lunch: Strengthening exercises

PM: 5 miles - no watch

Asics Kayano 17 Miles: 5.00

Night Sleep Time: 5.50	Nap Time: 0.50	Total Sleep Time: 6.00	Weight: 163.40	Calories: 0.00

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Thu, Dec 22, 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 slow miles - No watch

Saucony Fastwitch Miles: 164.20	Asics Kayano 17 Miles: 3.00

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

Comments(4)

Sat, Dec 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.03	0.00	0.00	0.00	8.03

AM: Santa brought me an early Christmas present this year! I was able to run my longest run in 2 months of 8.03 miles with zero pain or stiffness in the achillies. Averaged an 8:18 pace with a slow 10:00 min. 1st mile to make sure everything loosened up nicely.

On a different note I just finished a couple of books called Racing Weight and Racing Weight Quick Start by Matt Fitzgerald. Both books contain valuable information regarding how endurance athletes should eat for optimal performance. I found it useful for dropping a few extra pounds during the offseason.

Asics Kayano 17 Miles: 8.03

Night Sleep Time: 8.50	Nap Time: 0.00	Total Sleep Time: 8.50	Weight: 0.00	Calories: 0.00

Comments(2)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
27.63	0.00	0.00	0.00	27.63

Nike Lunar Miles: 3.60	(Blue) Nike Lunarlon Miles: 5.00	Asics Kayano 17 Miles: 16.03	Saucony Fastwitch Miles: 164.20

Night Sleep Time: 32.00	Nap Time: 7.50	Total Sleep Time: 39.50	Weight: 163.70	Calories: 2402.00

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