| 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 | | 124.24 | 25.20 | 24.91 | 14.10 | 18.00 | 20.10 | 0.00 | 188.45 |
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| Saucony Cortana 2 Miles: 7.13 | 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 | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| 1 mile WU Tempo pacing
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.73 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.73 |
| Arb loop. Easy run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.69 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.69 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.33 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.33 |
| Run with Fro. |
| | 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 |
| LG. Played music at church |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 3.25 | 0.00 | 6.50 | 0.00 | 0.00 | 6.25 |
| 3.5 miles easy with Jeff and Fro then repeated the same loop solo at threshold pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.50 | 0.00 | 3.50 | 0.00 | 0.00 | 3.50 |
| Short and sweet. A quick night run after a busy day. Felt smooth and efficient. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 | 0.00 | 7.10 |
| Arb Loop. Smooth Effort Cut through the golf course and ran on the perfect fairway grass in the dark. As I approached the clubhouse I may or may not have stepped in wet cement... couldn't tell in the dark... I'll have to investigate later.
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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 | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 | 0.00 | 10.00 |
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10 mile loop.
1 mile warm up then brisk but comfortable pace for 10. Warmer day than I have been used to. Felt low on water. Need to watch hydration more closely during the day as the temp increases.
Aerobically felt great. Could tell the legs had some muscular fatigue. Form wasn't breaking down but I could tell it was beginning to wain. |
| | 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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Day off.
Slept well, ate well. Legs felt great.
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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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Mother's Day 45 minute walk with mom and family.
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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 | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 21 mile bike ride. 80% effort. Off the bike and right into the run on a 5k loop with hard effort.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| Trail run in the Arb. Smooth 8 with some half mile pick-ups to get the legs moving. Saw two deer and five turkeys. Two of the toms were pretty angry about me running on their trail. Stretch, cool down, core. Granola bar, 6oz of shaved turkey and a hard-boiled egg.
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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 |
| Easy run with Fro and Emily after core/strength session. |
| | 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 |
| Day off |
| | 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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Warm up and striders to wake the legs up for the 5k race tomorrow.
Just a bit sore from the strength training on Wednesday. |
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Trot for the Pot 5K (3.1 Miles) 00:17:44, 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Small race (130 runners) in Fort Atkinson to raise money for restroom facilities near their bandshell (hence the race name).
Felt good going into the race. I had not done any sort of speed training to prep for this race. This was a preliminary to give me a baseline time to work with for planning speed workouts in the future. Honestly, I wanted to do the race, run hard but have a slow time, then have the anger over my slow time fuel harder training... that usually gets me going.
It was a hot day (80 F by the end) and I ran well for the amount of preperation I had put into this race. I have only been doing base milage work this season without and speed training. I don't like the time globally (it was okay for where I am in my fitness right now) and I want to lower that time significantly within the year and into next. I don't like looking at that time on paper. I will be working to significantly lower that.
That being said, it's always good to get a win even if it is a small race. I'll take it. Had fun, ran a decent race and had some good conversations. Another great day to be a runner! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Perfect run in LG. Ran on the lake path and looped around on familiar roads. It was good to run around the home paths.
It had just rained and was a little cooler but still humid. Really nice to hit the path. Then some really good fruit and yogurt to recover nicely.
Legs felt good after the race. |
| | 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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| | 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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AM - 7.13miles @ 7:09/mile pace. ARB LOOP.
Weather: Sunny and 50 degrees
4 Turkeys, 3 squirrels, 11 robins, 5 dogs. (today for some reason I decided to
count all the animals I saw - it seemed like a logical thing to do at the time) |
| Saucony Cortana 2 Miles: 7.13 |
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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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Took a dump on the motorcycle. Deer ran out in front of me. Landed on left side. Hip, knee, shin, shoulder... All a little tender. Nothing serious, but I'll have to monitor it. |
| | 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 | 3.00 | 0.00 | 3.00 |
| AM - Easy 3. Still recovering. Don't quite feel right after.. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Run on the Lake Path in LG |
| | 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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Run barefoot on the beach with Bennett at Whitehall on Lake Michigan.
Great run, great company and a beautiful day by the beach. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Birthday Run!
Out from the Cottage in Whitehall, MI and to teh Duck Lake Park to run the trails then loop back to the Cottage. Sunny and 78 degrees. Beautiful day! Then hopped into Lake Michigan which was freezing but felt good on the legs for recovery. |
| | 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 | | 6.22 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.22 |
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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. |
| | 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 |
| | 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 |
| | 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 |
| | 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. |
| | 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. |
| | 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 - Arb Loop |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 124.24 | 25.20 | 24.91 | 14.10 | 18.00 | 20.10 | 0.00 | 188.45 |
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| Saucony Cortana 2 Miles: 7.13 | Brooks T7 Racer Miles: 7.00 |
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