| 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 | | 74.50 | 17.80 | 1.30 | 3.11 | 0.00 | 0.00 | 0.00 | 96.71 |
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| New Balance (red) Miles: 26.00 | Brooks T7 Racer Miles: 5.00 | Kswiss Ultra Natural (dark Blue) Miles: 4.00 | Brooks Cadence 2 Miles: 10.50 | Saucony Kinvara 3 Miles: 17.80 |
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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 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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PM - Two Monona Bay loops. Second loop at MP with pick-ups thrown in.
AM - Paint Ball proved to be a little bit of a workout itself. Good cross training. with Jason and Mev.
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| New Balance (red) Miles: 6.00 |
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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 |
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REST - sore from Saturday's events and run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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17 miler to and from Dave's. Arb, Seminole, McKee, Nesbit and back with some pick-ups thrown in.
Felt good. Legs and lungs felt heavy by the end by was able to keep pace and threw in two fast miles before the mile cool down. Dark spectre spiriting through the black night. |
| New Balance (red) Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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No run. At work until 3am for JFC... have to be in tomorrow (today) by 9:30... ugh. 2 mile walk | | 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 - Exhausted from the late budget night and went to LG to see Radio. | | Add Comment |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 mile walk | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 2 mile walk from work Arb Loop - some pickups throughout, then three fast striders, cool down, stretch. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 1 mile warm up. 3 mile moderate pace - Monona Bay Loop. Insanity Workout (plyo/cardio) before the run. 1st day of beginning the Insanity again. Not going to do it everyday but sprinkle it in to develop better core strength and power. | | Add Comment |
| | 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 |
| 7 miles on Arb Trails. Easy pace. Saw a half inning a of the Mexican baseball league and saw the newest biker gang in Madison - The Wolf Pack. Legs sore and heavy from the long week and higher intensity training. Sore from Insanity. Ate healthy food and resting the rest of the night. | | Add Comment |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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1 mile Run to Wingra and back.
30 minute swim to recover from weekend training. It felt great to get in the water, have some low impact, get the blood flowing and lengthen the spine. I have to get out there more. | | 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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Erin in town - REST | | 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 |
| Erin in town - REST | | 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 |
| No run... should have run... didn't. UGH. | | Add Comment |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Warm up and cool down with Striders and stetches to shake the legs out for the early morning race. | | Add Comment |
| | Race: |
F.A. Half & 5k (3.107 Miles) 00:16:56, 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 | | 6.00 | 0.00 | 0.00 | 3.11 | 0.00 | 0.00 | 0.00 | 9.11 |
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4:45am - Wake up
Breakfast - half bagel with almond butter, half banana, Water, Gu Chomps, 5-hour energy
Drove to elementary school and registered
6:00am - Warm up
- Form running/flexibility/joint limbering
- easy jog until sweat (approx. 1.5mi)
- fast 1200m at threshold
- easy jog with fast twitch movements (butt kicks, high knees, kangaroo jumps)
6:45am - Change into race uni and flats
- fast strides with descending length and increasing speed
- final prep
Weather: 54 degrees and raining (perfect running weather)
Clothes: Black Brooks shorts, Endurance House Tri singlet, Brooks T7 Flats, Hat
7:00am - Half Marathon Start
7:10am - 5k start
Race Report: Started controlled in the first 400m. Let the legs loose and controlled my breathing and pace. Let the rabbits head out to the early lead then reeled them in rather quickly. It became a four man race at the outset. There was one dude, Rawson Miller, who was clearly going to take the race and he did. He extended his lead early. 2nd and 3rd were bunched, then I was camped out in 4th for most of the race. We took the first mile out controlled but brisk at about a 5:25. The two in front of me had about a 200m lead. The 2nd place guy then broke away from 3rd and that's when I had to start to make the move. I went through the 2 mile at just under 11:00mins and was feeling pretty good. Slight tightness in the core but the legs and lungs felt good (I'll need to shore up the core). At that point I began my move to bear down in the 3rd place guy. I could sense I woudl gather him in before the end. I just need to be smart about it so I didn't gas myself and breakout too early. I was coming up on him and camped out at his back should for about 100m until about a half mile to go. Then I kicked, passed him with authority leaving no questions, extended the stride and let loose. He was just a kid, but taking it too him still felt good. I tried for the 2nd place guy but didn't leave myself enough time to reel him in. He beat me by 11 seconds (He was wearing a UFC t-shirt which is embarrassing that I lost to him.. next time). 1st place beat me by just over a minute. I was happy with my strategy and race overall. Ran my second fastest time with not my best compliment of training under my best. For my fitness level right now, I am very happy with teh result. There is definite room for lowering that time. I want to get under that 16:30 mark by the end of summer. Felt good at the end. Did four cool down miles, stretched and warmed down.
After Race Meal: Pancake, Sausage, banana, water.
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| Brooks T7 Racer Miles: 5.00 | Kswiss Ultra Natural (dark Blue) Miles: 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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REST - Slept 11 hours then had a relaxing day on the boat with Alex, Philip and Erin.
I needed it after yesterday's race then hours of hauling, lifting and towing those sewing manchines and then ripping out carpet the rest of the day. Sheesh... work day indeed. | | 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 | 1.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
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Run to Memorial Union for GuyTime. Did hill repeats on Bascom - three loop circuits at full sprint up the hill and recovery jog down.
Perfect summer day at the Union. Sun shining, people out, warm weather. We watched the sun set over Mendota and had good conversation.
Then ran home after GuyTime. | | Add Comment |
| | 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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Arb Loop - first run in the Brooks Cadence 2
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| Brooks Cadence 2 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 |
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REST - right calf (soleus) is a bit sore. Took the day off to rest. Wore the Zoot compression socks to work, self massage and rest.
Will assess tomorrow. Was it the new shoes? maybe shouldn't haev done that mileage in the new shoe? Could also be the cumulative fast training (race, hills and pickups) | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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AM - calf still sore on the load (not the raise). Wearing the Zoots again to work. Will hopefully bike to recover and heal. PM - Biked 10 miles smoothly - high cadence, low force - to loosen up the calf and get the blood flowing. Then ran 3 easy on grass to test the right calf. Felt fine. Then elevation, massage, rest. Should be good to go tomorrow. |
| New Balance (red) Miles: 3.00 |
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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 | 1.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.80 |
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PM - 6.8mi along the lake path then along Willy Street where I passed through "Fruit Fest 2013" (not the kind that grows on trees). Then back up to the Capitol with a mile long giddy-up down West Wash. It was about 5k pace. Really let the legs loose and opened up the throttle. Felt great mid-run and made all the light which pumped me up even more. Never had to break stride.
cool down, dynamic stretch, core, eat. |
| Saucony Kinvara 3 Miles: 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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PM - 3.5mi easy with EJT riding the bike along side. She was hurting pretty bad on the bike. Legs burning and not keeping up with the pace. I'm kinda bummed that she didn't have a good time. I thought that may be a way to get out and get moving together, but seems like that is out now. Oh, well...
1 fast strider to finish out the run, cool down, dynamic stretch, static stretch (felt a twinge in the right hip-flexer) worked it out and feels better today, eat, legs up, rest. |
| Brooks Cadence 2 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM - 5.5mi to and from GuyTime at JW's on the bike path. Right calf/achilles sore. Stretch, hang, massage, foam roller. |
| Saucony Kinvara 3 Miles: 11.00 |
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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 |
| REST - Massage Right calf still sore, but feels better after day with compression socks and massage. Resting for the night. | | 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 | | 74.50 | 17.80 | 1.30 | 3.11 | 0.00 | 0.00 | 0.00 | 96.71 |
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| New Balance (red) Miles: 26.00 | Brooks T7 Racer Miles: 5.00 | Kswiss Ultra Natural (dark Blue) Miles: 4.00 | Brooks Cadence 2 Miles: 10.50 | Saucony Kinvara 3 Miles: 17.80 |
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