Thursday swim

Otto and Boldter swam and ate cellar subs and crackers 2nite.

Wednesday 10 miler

4 mile warm up to pump-house

1200at

mouse - 71, 73, 63 - 3:27 (3:25 target)

otto - 71, 73, 67 - 3:31 (3:25 target)

boldt - 71, 73, 69 - 3:33 (3:25 target)

1200at

3 mile cool down

seagraves, lifting

bauerson did 2 warm up, 600at, 600 @ 1:38, 600at

Tuesday 10 miler

The ol' faithful route around the city of La Crosse back to Mitchell for a 1 mile ins-and-outs loop on the track.

Monday 9 miler

after 2 miles we rolled into a:

3 minute AT

set 1

20s on, 40s off
30s on, 60s off
40s on, 80s off
30s on, 60s off
20s on, 40s off

set 2

30s on, 60s off
30s on, 60s off
40s on, 80s off
37s on, 70s off
20s on, 40s off

3 minute AT

--

Seagraves/lateral movement drills to lifting.

bench, hang clean, squat, bis, pec/delt fly

abs

Sunday

End of Thanksgiving break.

Saturday Run

Leave a comment on what you did today.

Friday Funday

What did you do for a run today? 65 fahrenheit in milwaukee.

Thursday run

what did you do today? leave a comment

Wednesday Travel Day

All of the crew travels today. Some ran, some sat.

Tuesday 300s, 9 miles

3 mile warm up

5x300 @ 50,49,48,46,46 (2:30 avg rest)

5 minute set rest

5x300 @ 50,48,47,46,45

3 mile cool down

Monday 9 mile workout

3 mile warm up from mitchell to losey to girl scout to rabbit trail loop.

4 loops
loop 1 = 5 minute AT
loop 2 = 4x30 second surge, 1 minute rests
loop 3 = 4x30 second surge, 1 minute rests
loop 4 = 5 minute AT

2 mile cool down.

Sunday 13 miler

Schmidtys back to mitchell, then to hixon to rabbit trails to shithouse, our signature 13 miler.

record breaking - 60 mile week.

Saturday Turkey Trot

The tri-force ran ahead of plan today:

Snorkel - 16:02 (1st - 15 year old from tomah)

Big dog - 16:04 (2nd). 1630 proj

Otto - 16:29 (5th). 1640 proj

Mouz - 16:47 (8th). 1655 proj

The great All-American veteran Andy Grupa school record holder national champion ran 16:06 for 3rd place and offered some post-race words of wisdom to us young bloods.

We all got beat by a 15 year old with a sharpie markered t-shirt disgracing us for our insufficiencies. How we stared at that for the whole race and couldn't bone-crush him the world will never know.

Friday 5,6, or 9 miler

Started on the rabit trails, mouse, boldt, and bauerson turned back home at Eagle. Mouse finished with 5, boldt and bauers 6. Otto continued to the shithouse and took the same route back for 9. tomorrow, we trot.

Thursday 5 miler

boldt and mouse did a rabbit trails 5 miler. otto utilized the rest day and pounded the zinc. august did some running on his own. no word from bauerson.

Wednesday 9 miler

we are now taking thursdays off instead of wednesdays because of DST and general scheduling issues.

Today was the first consequence. Tri-force did 5x600 at 4:25 mile pace, around 1:41avg with about 3 minutes of rest (120bpm).

august, bauerson, and eric hill ran 6-7 miles on their own.

Tuesday 800 trial

Indoors, 3 people in the race.

Bauer-2:00high
August-2:01
Eric Hill-2:03high

the tri-force ran victory for 10 miles. 66min.

Monday 9 miler

9 miles for the tri-force with a nice hansen fartlek. we did a 3 minute AT at the beginning, some of the sprints/fartleks, and ended with a grueling 5 minute AT and ran until we hit 61:30.

bauerson, haas, and eric hill ran a 3 mile warm up for their 800 trial tomorrow.

dave saucer e-signed his official resignation today.

Sunday 12 miler

Mouse ran 12 on his own. Boldt and Otto ran about 10 in the morning. Bauers ran 5 with Otto and Boldt.

Saturday 7 miler

Otto, Boldter, Bauerson, and Eric Hill ran 7 miles, girl scout to rabbit trails, to pump house to campus loop.

Friday 11 miler

Snowstorm of epic proportions today. The whole town is in 4inches of disgusting yellow-stained mess. Regardless, our dedication to the cause lives on. From Hixon lower fern loop to rabbit trails to shithouse and back. Lucky us, we also were graced by "Eric Hill". Dave Saucerman bruised the back of his knees from running too much. Mouse is not in the house.

Big Dog Boldt led the pack today with authority.

Finished the run with some serious lifting. Boldt and Otto are unable to increase resistance. Suspect insufficient protein to compensate for 55 mile weeks and excessive lifting.

The Big TT

How did the time trial go fellas? I'm sitting in Buffalo waiting by my computer in anticipation of the results...
My predictions:
Bauers Project - 1:43.51
BowDown - 2:06.22
AK47 - 2:07.99
Ottoman - DNF

I'd bet a Cellar sub that I was right on the money.

--

ha, nice hummer

bauers - 2:03hi
saucer - 2:08

-mile-
august - 5:00
mouse - 4:33
otto - 4:27
boldt - 4:25

Wednesday pre-meet (4)

Tri-force did pump house 4. Bauerson did 3 with his lady. august did 5? dave did 3?

Tuesday 5 miler 12x200

2 mile warm up, 1 mile cool down 12x200 @ 32avg for the tri-force, no set rests. had a nice conversation with coach kline about flexibility.

Monday 8 miler (finnish x borzof x finnish)

a 2.5 mile warm-up, a finnish loop (50), borzof (31), finnish (48). cloudy, 55 degrees fahrenheit. lifting

Sunday 13 miler

60 degrees and sunny and the longest run of all of our lives. The tri-force was complemented by the Bauerson himself. What a wonderful experience it was. We did Schmidty's then came back to campus and to east ave to la crosse st to hixon to rabbit trails to shithouse back to campus and a mitchel loop.

lot of chafing around the table today.