| 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 | | 54.30 | 5.00 | 2.00 | 13.10 | 0.00 | 0.00 | 0.00 | 74.40 |
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| Brooks Cadence 2 Miles: 22.00 | Saucony Kinvara 3 Miles: 23.30 | Saucony Cortana 2 Miles: 5.00 | Brooks T7 Racer Miles: 9.10 |
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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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PM - 1 mile walk home from work. Post run, core wit med ball, jump rope 10 mins, strength, stretch. 6 miles on trails in the Arboretum - Stumbled upon a couple engaged in "amorous behavior" on what they thought was a secluded boardwalk in the middle of a wetland preserve. Not secluded enough apparently and we all had quite the shock when our eyes met. Why is it always the runner or "local jogger" that stumbles upon the dead body, public displays of affection, crime in progress, etc? I suppose when we traverse a greater percentage of the planet in a shorter amount of time, the sheer statistics dictate we witness more of life. I'll take the good with the bad. There certainly is a lot more good! Anyone else have similar embarrassing/interesting stories from their running observations?
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| Brooks Cadence 2 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 | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| PM - Warm up, 8 - 100m build-ups to full sprint, Cool, Stretch, Strength |
| Saucony Kinvara 3 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM - Monona Bay | | 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 |
| AM - 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 |
| PM - Monona Bay + |
| Saucony Kinvara 3 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 |
| 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 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5 quick miles. The heat was pretty extreme. I hadn't stay hydrated well enough during the day and was felling the effects of that during the run, but battled through. PM - After the run went on an 18 mile ride with Dave and Jon on the Cap City Trail. We cruised trading off pulls and had a great ride while pressing pretty hard. Consumed lots of cold water on the ride and had GU Chomps to try to offset the copious amounts of sweat during the run. We ate blueberries and had ice water right away after, cooled down and stretched. |
| Saucony Cortana 2 Miles: 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM - 7.5mi - Ran out to Orlando Jones Park to watch the MUFA game and say bye to Jon before he leaves for the Commonwealth. It was hot and humid, but I hydrated well beforehand and felt reasonably spry in the unaccustomed heat. (Some hotspots on the toes with the Kinvaras that I will have to watch for on longer runs) Once at the field, I completed 8 barefoot striders with increasing intensity until full-out on the last two. Stretch, cool down, protein bar, water and then watched the game. We went to the Dane afterwards and I ate a great chicken salad which filled me up and replenished. I feel great today and woke up with the legs felling springy and without any soreness. |
| Saucony Kinvara 3 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| REST - Good food, good sleep, good recovery | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 6.80 |
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PM - 6.8 - 1.5 mi warm up
- 30/30 workout (16 reps) 3 miles total
- 2.3 mi cool down to the Rustic and then home
This was my first 30/30 workout and it went really well. I kept it relatively shorter to assess my ability, get a feel for the workout and set a good baseline to work from. I can see the benefits of incorporating this workout into training. Spending more time at the threshold level and really opening up the stride to get the body used to extended time at speed. It was tough, but I really liked this initial trial!
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| 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 | | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| PM - 2mi - Short warm up then 6 build-ups until at full speed to simulate race start and 5k pace through 75 meters. Then short cool down, stretch and ate. Ate half of a Panchero's Burrito, packed all the gear for the race and got good sleep. | | Add Comment |
| | Race: |
Cannonball Run (3.1 Miles) 00:17:18, Place overall: 2, 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 | | 4.00 | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 7.10 |
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AM - 5k Race (17:18 is unofficial time based on the finish clock when I crossed the line) Had to get up early to get the race, but I felt good despite. Ate, drove, hydrated, registered, warmed up (light jog, form running, quick 1200m threshold 45mins before start, light jog, then striders with decreasing distance and increasing speed as start approached) Small race field, but a fun race. Not the best organized or put together, but my focus was to get speed/VO2 work in and race against the other runners instead of worrying about the details. The course was on a crushed gravel trail and it was a little loose which made the time not quite reflective of the effort level. I had road shoes on (as I didn't know it would be on crushed gravel) and had some points of slippage which took a little away from the take-off phase of my gait. This took away from my time but the other racers were in the same boat so it was level that way. I took out the first 400 controlled but fast. Two guys sprung out way ahead right off the gun and two others were slightly behind. I fell in right behind this chase group (these two knew each other previously). I stuck behind them for the beginning of the race. They would throw these little glances back at me and then look at each other like "Who's this guy and why is he running with us?" The glances grew increasingly nervous and frequent when they saw that I wasn't going away or fading back. "He's not going away!" I could hear one mentally implore the other. Anyway, they were right at the pace I wanted to hold for the first mile and I made them squirm a bit so it was all in good fun. Just after the approximate one mile mark (they had no mile markers on the course) I heard that little clearing of the throat noise that all runners (myself included) make when they begin to be a bit distressed with the pace and reality sets in. I heard one make the utterance, then the other. When the second guy, who ended up being the stronger of the two, cleared his throat I put on a wicked little surge and hopped right around them. The second guy made an effort to match the pace for the first 50 meters or so, but tailed off slightly after that. He maintained for a bit and increased his pace close behind me. It was an out and back and I passed the guy in first going the other direction. He was a tough kid and gliding smoothly. I would not catch him on this day. At the half way point turn-around (there wasn't an area to turn around on the narrow path so they kinda drew a line? It was awkward) I crossed the line, stood there for a second, looked at the volunteers shrugged then ran back towards the Start/Finish. I passed the guy behind me a bit later and his friend (Guy #1) I passed quite a while later when I heard him yell, "Catch him, Joe!" I assumed the "him" in that sentence was me and increased my efforts. I was red-lining for a bit then eased off only slightly right at about the 2 mile mark. A couple hundred yards later I poured on the homestretch effort and shifting into finishing gear. I wanted to extend my finish in this race and test the length I could pull out of my top gear after that effort level. I was reasonably pleased. I headed into the finish having given an extremely hard effort and saw that I had extended my lead on Guy #2 going into the line. The guy who won had me by over a minute. I need to get there. Focus on speed and strength in the shorter distances. All-in-all I was pleased with my race, but still left plenty of room for improvement. (core was still the first thing to break down - need to make that a focus). Mainly, I am just remind about how much fun racing is. The build up the anticipation, the effort level, the competition, the strategy... just a blast! I am going to race more this year and work them into the schedule as "hard workouts" until my goal races later this year.
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| Brooks T7 Racer Miles: 4.10 | Saucony Kinvara 3 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5mi - Ran down to Lake Como from Maxwell to go out on the boat. Super hot during the late morning. Went nice and slow to recover and get in some easy miles. |
| Brooks Cadence 2 Miles: 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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PM - strength training at Monkey Bar Gym Squats, cleans, push press, hand walk with a footwheel, planks and more. It was a complete core activated, functional workout. It was a good experience and highlighted some of my core weaknesses that need to be address to round out my run training to achieve max performance levels.
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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 |
| PM - 7 miles on the bike then 2 miles quick to wake up the legs and prep for the race on Sunday | | Add Comment |
| | Race: |
St. Francis Xavier's Run (5 Miles) 00:28:51, Place overall: 1, Place in age division: 1 | | 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 | 5.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - 2 mile warm up, race, 2 mile cool down. Report: Ran out ahead and never looked back. It was a smaller race but I felt I ran well. The course had constant rolling hills which undulated through the race. It was an out and back and felt like we had a headwind both ways. I came across the first mile in 5:56 which was a little slower than I wanted but within the acceptable range. I wanted to take it our measured and controlled then turn it later on in the race. The last two miles I geared up and powered home. Received a nice $50 gift certificate for the win. So that was $15 for the race, sweet t-shirt, the race itself, banana, bagels, oranges and bottled water at the finish and then the gift cert at the end. Met some cool people, had some good conversations and encouraged some little kids who ran well. All-in-all... a good day! |
| Brooks T7 Racer Miles: 5.00 | Brooks Cadence 2 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 |
| REST | | 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 |
| PM - 7 mi with Lauren down to Olbrich Gardens and back. |
| 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 |
| I think I have food poisoning... ugh... not a good day. Felt nauseated on my run last night, spent the rest of the night puking, now I feel like I got run over by a truck. Maybe I'll rebound and get hydrated enough to shake the legs out a little bit. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 54.30 | 5.00 | 2.00 | 13.10 | 0.00 | 0.00 | 0.00 | 74.40 |
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| Brooks Cadence 2 Miles: 22.00 | Saucony Kinvara 3 Miles: 23.30 | Saucony Cortana 2 Miles: 5.00 | Brooks T7 Racer Miles: 9.10 |
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