| 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 | | 45.54 | 0.00 | 12.16 | 11.00 | 0.00 | 0.00 | 0.00 | 68.70 |
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| Brooks T7 Racer Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Mile Repeats -
1.5mi warm up
5:23, 5:26, 5:27 2 minutes rest.
.5 cool down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.31 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.31 |
| Arb Trails | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
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| | Race: |
Darlington Canoefest 5 Miler (5 Miles) 00:29:09, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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87 degrees at start.
Loose sand/gravel course which made the footing hard to manage. I had to alter my stride to adjust. My right hamstring was talking to me afterwards because of the loose footing.
I ran a good tactical race - Tyson Meihe (DIII - high school champ) took the lead early. I was in a pack of five which moved through the early race. I lead a group of three for 2 miles when the two right behind me jumped out front. I held pace and kept contact. I reeled in the first guy. Hung with him until the 3 mile mark then surged ahead and reeled in the guy in 3rd. Stuck on his shoulder until 3/4mi to go then surged past and began to reel in the guy in second. he looked back and saw me coming, was starled with surprise then picked up his pace and held me off right before the line and beat me by a second.
Overall I'm happy with the tactics and had a decent time for the conditions (footing and heat)
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| Brooks T7 Racer Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Jon and Christine's wedding DJ-ing | | 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 | 8.96 | 0.00 | 0.00 | 0.00 | 0.00 | 8.96 |
| Great run with Dave Chancellor on the Ice Age Trail | | 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 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Hard 3 with 30 second sprint pick-ups mixed with hard effort pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 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 | | 7.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.13 |
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Arb Loop with sprint pick-ups throughout the run.
My hamstring is still bothering me a bit, but not too bad. I'll have to keep monitoring it. I have backed off the mileage quite a bit.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
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Run with Lauren.
Hamstring felt good throughout, but it tightened up on me later on in the day. I need to ice and get a massage and rest it a bit. I am going to take Monday off. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 45.54 | 0.00 | 12.16 | 11.00 | 0.00 | 0.00 | 0.00 | 68.70 |
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| Brooks T7 Racer Miles: 7.00 |
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