| Location: Madison,WI,USA Member Since: May 09, 2012 Gender: Male Goal Type: Local Elite Running Accomplishments: PRs:
Marathon - 2:45
Half: - 1:16
10k - 34:50
5k - 16:50
Short-Term Running Goals: The goal is to continue to build consistency as I continue to build up mileage. I would like to build up to around 60-70 miles per week throughout this year while doing frequent shorter races (5k/10k) to continue to build speed and strength. Long-Term Running Goals: My longterm goals are to break 2:30 in the Marathon and run sub 16 in the 5k. More to come.
I ran my 2:45 marathon with a highest weekly mileage of 51 miles. I want to increase my mileage and give my training more of a commitment to reach my maximum potential. Personal: My passions are for God, music and running. I try to spend time in each every day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 43.00 | 13.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 57.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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LG Path West. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| LG Path East. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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6:30 per mile. Moderate effort. Good tempo mileage. Night run. LMR | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Arb Loop. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Monona + | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| East/Moderate with 5 pick 1 minute pickups in the middle 4 miles. LG path West. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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REST | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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3 mile easy warm up
3 - 1/2 mile repeats at 2:45 (5:30 pace)
1 mile cool down
stretch, strength, core.
Felt fast and smooth on the repeats. Not full exertion but great threshold pace while focusing on maintaining form and breathing. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| REST | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Monona Bay + | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 43.00 | 13.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 57.50 |
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