| 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 | | 185.30 | 35.80 | 3.30 | 17.71 | 0.00 | 0.00 | 0.00 | 242.11 |
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| New Balance (red) Miles: 26.00 | Brooks T7 Racer Miles: 14.10 | Kswiss Ultra Natural (dark Blue) Miles: 4.00 | Brooks Cadence 2 Miles: 35.50 | Saucony Kinvara 3 Miles: 41.10 | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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LG Path West. |
| | 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. |
| | 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 |
| | 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. |
| | 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 + |
| | 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. |
| | 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 |
| | 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. |
| | 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 |
| | 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 + |
| | 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. |
| | 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 |
| | 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. |
| | 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 |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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 |
| | 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 |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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) | |
| | 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. |
| | 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 |
| | 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 |
| | 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 |
| | 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 |
| | 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 |
| | 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. |
| | 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 |
| | 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 |
| | 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. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Finally back! Tha knee is better.
Went on a 10 mile easy spinning ride with Jeff then took a short roll out to shake the legs and get into run for the first time in a month.
Felt so good to get moving again!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 8 mile bike ride. Easy Arb loop. Knee felt good throughout. A little pressure afterwards, but overall less pain.
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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 - First run back - knee felt great, did a nice walk run to test out the stems.
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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 Loop w/ Jeff
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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 |
| 6am - Monona Bay Loop - felt great in the cool dizzle
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| Brooks Cadence 2 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 | | 185.30 | 35.80 | 3.30 | 17.71 | 0.00 | 0.00 | 0.00 | 242.11 |
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| New Balance (red) Miles: 26.00 | Brooks T7 Racer Miles: 14.10 | Kswiss Ultra Natural (dark Blue) Miles: 4.00 | Brooks Cadence 2 Miles: 35.50 | Saucony Kinvara 3 Miles: 41.10 | Saucony Cortana 2 Miles: 5.00 |
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