Monday

workout for the day. 600s

Sunday

Mileage for the day.

Saturday

Mileage scheduled for the day.

Friday 12 - 28

Mileage scheduled for the day.

Thursday 12 - 27

Week road workout:

Fartlek type 3 x 300 while out on a run.

Wednesday 12 - 26

Mileage scheduled for the day.

Monday 12 - 24

This weeks track workout:

2 x 2 x 400 (:56)

8 x 30

Sunday 12 - 23

Mileage scheduled for the day.

Saturday

Run?

Friday

Everyone is home, what did ya do?

Thursday

Bauer and Boldt ran 2x650s.

6 miles total

Wednesday, Exams

Exams today, don't think any of us ran

Tuesday

7 miles.

*Due to Mouse unable to run because of finals and Andrew being sick, we felt the workout could be run more effectively later in the week. Perhaps Thursday before well all leave for home, or Friday/Saturday.

Monday Night Track

3 mile warm-up
600AT
2 x 2 x 250 (:53 pace, 200 rest)
2 mile cool-down

6 miles total

Saturday

3 mile warm up
3 x 170
8 x 55
1 mile cool down

*Due to graduation set up and a special ed. class going on in Mitchell the workout was adapted.

Friday Run

All on our own.

Thursday hills

4x29th street hills
38, 39, 40, 41

Wednesday

Fun 7 miles.

Tuesday Final Time Trial

Mens 800 Meter Dash-

Bauer: 2:03 (:27, :57, 1:27)

Boldt: 2:02 (:27, :57, 1:27)

Mouse DNF (:26, :55, 1:24)

*NOT sure on times, correct in comment if you feel so inclined to.

Monday

Stroll in the Park.

5 miles and some strides.

Lazy Sunday

8 miles.

Boldt.

Mouse.

Saturday progressive run

7 miles total with the 5 miles up tempo.

mile times were a little slower than scheduled; largely due to the snowy conditions

Friday 7 miler

very relaxing and easy 7 mile run around trane corp

Thursday 200's

3 mile warm up
600 AT
2 x 4 x 200 (Cut downs from :30 to :27 w/ 200m jog rest)
1.5 mile cool down

Tuesday Workout

3 mile warm-up
600 AT
3 x 350 (:55 400 pace)
8 x 40
600 AT
2 mile cool down

Monday 7 miler w/ Borzovs

boldt, bowser, and mouse in myrick to do 4 borzov circuits.

3 mile wu and 2 mile cd for 7 miles total.

Sunday Sunday Sunday

Beautifully icy roads and sidewalks. once again the plowing crew of la crosse did a masterful job.


7 miles total.

Saturday hills

2 by the 1100 progession uphill.

3 by 29th street hill.

Snowing pretty hard, didn't worry about times.

around 6 miles total

Friday 6 miles

Ran the shithouse loop. Then did some good lifting.

Thursday Indoor Track workout

boldt and mouse on the indoor track for some 600's

3mi wu
BMS
600AT
600 @ 1:32
12min rest
600 @ 1:28
600AT
2mi cd

7 miles total

Wednesday

7 miles on the Trane followed by 1 mile on the track doing some pickups on the straights.




P.S. Tom was on the cover of the Racquet showing off his biceps.

Monday 11/26

A 5 mile pick up. Starting at 6 min pace and dropping 5 sec each mile.

8 mile total.

Sunday

Maybe still home...maybe not.


What did you do?

Saturday

Home for Thanksgiving.


What did you do?

Friday

Home for Thanksgiving.


What did you do?

Happy Turkey Day

Hey Fellas,
I hope that everyone is having a fantastic turkey day with their friends and families. I'm hanging out in Buffalo this weekend and trying my best to eat as much as possible. I'm glad to see that the training is going well so far. Wish I could have checked in with you guys more often, but this graduate school thing is really hard and time consuming.

I'll catch up with you guys soon, I hope.

Tuesday track work

Boldt and Bauer ran at 5:00 pm. Did it on the indoor track since it was already dark.
2x5x300. Times went something like this:

53,52,51,50,49

51,51,50,47,45

Mouse ran it earlier on his own

Monday 9 miler w/ rabbit trail loops

4 rabbit trail loops with pickups. stared with 30sec pickup and worked up to 3min pickup with rest equal to the last pickup ran. 2 sets of this = 4 loops.

9 miles total with warm up and cool down

Sunday

Post race 10 mile run on Victory route.

Turkey Trot

2007 Turkey Trot

Boldt, Tom, Mouse, and Otto running through the 30 degree temp. and in the snow for a 5k race.

Friday

5 miles.

Thursday

Standard 8 mile loop.

800 Trail:
Bauer - 2:01.2

Wednesday Track workout

Cold and windy...miserable day to run

600m @ 1:40
3min rest
600m @ 1:38
6min rest
600m @ 1:37
4min rest
600m @ 1:38

total of 8 miles for the day

Hanson Fartlec

Old school Hanson Fartlec

AT, block pick ups, AT

8 miles total

Sunday

HOT!

10 miles the Victory way.

Saturday

7 miles the Trane way.

Distance Friday

10 mile Victory route.

Worked the hills on the run.

Mile Time Trial

One Mile Race:
Boldt - 4:22
Bauer - 4:46

Cold, with a slight wind.

*Times are not 100% known, but + or - a second or so.


Mouse ran Trane and cheered.

Wednesday on the Track

4 mile warm up
400 AT
6 x 200 (31-34)
400 AT
1.5 mile cool down
8 miles total

Cold and windy

Finnish/Borsov Day

Myric park
2 x Finnish
1 x Borsov
8 miles total

Sunday 10 miler

Late afternoon / early evening 10 mile run on the victory route. Beautiful weather. Checked out some condos, picked up some chicks...it was great.

Saturday

Brisk Fall morning 7 mile run.

Friday

8 miles of running total with 2 x Hixon Hill Loops.

Thursday

Nice little 7 mile jog for Mouse and Boldt.

800M Trial
Bauer-2:04

Wednesday Track Stuff

3 mile warm-up
400 AT
2 x 500 (:81, :79)
Set Rest
2 x 500 (:77, :75)
400 AT
1.5 mile cool down
7 miles total

Monday 7 miler w/ ATs

7 miler with ATs in the middle

4min, 3, 2, 1, 2, 3, 4

Saturday

Basic 7 miles.

friday

2 mile warm-up
6 x 600 Hixon loops
5 mile cool down
9 miles total

Thursday 8 miler

Boldt, Mouse, Otto on a nice easy 8 mile run

Wednesday on the Track

4 mile warm-up
400AT
3 x 400 (64,63,63)
Set Rest
3 x 400 (63,62,62)
400AT
2 mile cool down
9 miles total

Monday 7 miler

7 mile trane run

1 mi wu
6:15
6:10
6:05
6:00
5:55
1 mi cd

Saturday

Ran 7 miles. Trane style.

Friday Hills

Ran the Hixon Hill Loop with surges up all inclines and then headed over to Myric for 4 hill loops up the Finnish and Borsov hills.

8 miles total.

Thursday

Ran 9 miles.

Wednesday Workout

4 mile warm up
400 AT
3 x 300 (47, 47, 47) w/ 300 shag rest
5 min set rest
3 x 300 (47, 47, 48) w/ 300 shag rest
400 AT
1.5 mile cool down
8 miles total

Monday 8 miler w/ ATs

Sauers returned to join Boldt, Otto, and Mouse for an 8 miler on old faithful.

ATs were 6, 3, 1, 3, 6 (min)

Rest time was equal to that of the previous AT

Sunday 8 miler

Otto, Boldt, and Mouse ran the old faithful route.

Jim Drews Meet

Some ran.
Boldt-26:59
Some announced.
Otto
Some stood...holding a walkie-talkie.
Mouse
Some were too cool and went home.
Sours.

Friday

Short run. 4-5 miles.

Thursday

Easy 7 miles.

Wednesday track workout

4 mile wu
BMS
400 AT
3 X 4 X 150 (24-25 sec)
400 AT
campus loop cd

rest was jog 150 between intervals and 3min set rest

7 miles for the day

Workout Monday

Hanson Fartlec.
7 miles total.

Sunday

6 miles. HOT!

Saturday

8 mile jog in hixon for bauer and boldt.

Friday

2 mile warm up, then 5 x 600 loops at AT pace. 3 mile cool down for a total of about 7.

Thursday

Mouse and Boldt out for a 8 mile jog. Pretty warm for early October!

Wednesday Workout

4 mile warm-up
400 AT
4x200 (33-35sec w/ 200 shag rest)
5 min. set rest
4x200 (33-35sec w/ 200 shag rest)
400 AT
1.5 mile cool down
8 miles total
Massive lifting session

Monday

8.5 miles with a 6 min, 5 min, and 4 min AT.

Sunday

Tom and Boldt ran some Hixon and marsh trails for close to an hour to make it 8 miles for the day.

Friday

The whole crew was together for just a short 5 mile jog around southside La Crosse.

Thursday

Small crew today...Mouse hurt...Tom on his own...Otto and Boldt together.

Wednesday

Just a nice little jog around La Crosse.

Monday AT

3 X 5 min AT

Sunday Run

otto and mouse ran 5 miles in hixon in the afternoon.

bauers ran 5 miles in the morning.

boldt probably ran at home.

Saturday

Running is a great way to stay in shape...and it's fun too!

Friday

Easy pumphouse four miler. Otto rejoined the group after being on his deathbed for the last week.

Thursday 7 miler

boldt and mouse ran train for 7 miles

bauers ran on his own

Wednesday the 19th

The standard loop of 8.5 miles with 3x4 minute AT's done along the way.

Monday 9/17

Ran some Hixon hill loops for over an hour for around a 10 mile day total.

Saturday

EASY 5 miler

Friday

Old Faithful route up to Hixon edge, down to the river and back around for 8.5 miles.

Thursday

An hour jog through the Hixon forest trails.

Wednesday Run

The crew went out for some Trane action in the recently turned cooler weather, followed by another lifting session.

Monday 8 miler

brisk 8 miles for bauers, mouse, otto, and boldt. cheezy ran 6 miles.

built into about a 1.5mile AT.

Sunday

Mouse, Boldt, Otto, and Bauer ran about 6 miles in Hixon. Some mild hill work.

Saturday

Ran a really easy 5 miles, then had an amazing Whitney breakfast

Friday

The crew ran some miles together, it was fun.

Thursday

Some started together and then went their own way while others ran or sat on their own.

Wednesday 8 miler

The crew ran the old faithful route for 8 miles. Cheezy and Otto turned off at eagle for around 6 miles.

Another hot one today.

August 27 - September 2

Last week of summer mileage.

August 20 - 26

Mileage?

August 13 - 19

blog it

August 6 - 12

Log-Blog

July 30 - August 5

Weekly Mileage Under Comments.

July 23 - 29

RUN?

July 16 - 22

What went down this week?

July 9th - 15th

It is hard to get runs in here in Spain, but I think this coming week will be better. How is everyone doing?

July 2 - July 8

The summer mileage continues...

June 25 - July 1

first full month of summer comes to an end.

June 18th - June 24th

Summer officially begins.

What'd ya be up to?

June 11th - June 17th

Starting up the running again.

May 19th - June 10th

Down time with little to no mileage, but intense lifting throughout.

Comments reveal what individually has been done.

Thursday UWL Qualifier

boldt and mouse ran in the slow heat

boldt - 1:52.93
mouse-1:55.14

Wednesday premeet

3 mile run followed by BMS and 3X150m for boldt and mouse

Tuesday easy run

An easy 4 miles for boldt and mouse

Monday workout

boldt and mouse did a quick short workout on a 90+ degree day.

2mi wu
BMS
800AT
300 - 40.2
2 X 100
200 - 26.0
1mi cd

full rest throughout

Sunday

School is Over.
4 mile recovery run.

Oshkosh Qualifier Meet

800 Meter Run
2nd- Boldt: 1:52.59
5th- Mouse: 1:54.79
8th- Otto: 1:56.88

Ran at about 7:30 with only a slight wind and mild temperature, prefect conditions.

Friday Pre-Meet

3 mile run
Some strides/150's
1 mile cool down

Thursday

3 mile warm-up
400 AT3x200 (:27ish)
1.5 mile cool down

Wednesday

Either a rest day or a short run to loosen the legs up

Tuesday Workout

Pretty good workout for all
Hot and humid

2mi wu
BMS
800AT
400 - 57.1
400 - 55.0
4X150
400 - 52.9-53.5
1mi cd

Monday

7 mile run

Sunday Recovery

4 mile run

Conference Finals

Finals:
Boldt 1st- 1:54.93
Mouse 8th- 1:57.16
Siehr 9th- 1:58.34

20 mph wind and 60 degrees again

Conference Trials

Heat 1:
Mouse 2nd- 1:54.89 Q
Otto 5th- 1:56.52
Heat 3:
Boldt 1st- 1:54.43 Q
Siehr 3rd- 1:54.67 Q

Brisk wind in 60 degrees of heat and slight drizzle

Thursday Pre-Meet

3 miles on the roads.
BMS
Some strides/150's
Sit for an hour/Watch Darren practice his facial expression for his photo shoot
Team Picture
Sit for an hour/Listen to Darren talk about ripping GNC off
Team Meeting
Whitney
Sleep

Easy Wednesday

Everyone on their own.

2-3 miles easy or nothing at all.

Tuesday Light Workout

Boldt and Mouse on the track for an easy workout.
Otto took the day off due to a fever.

2 mile w/u
BMS
400AT
300 - 42.3
200 - 27.5
200 - 26.3
4 X 100 - 12low
1 mile c/d

full recovery between everything

Monday 4 miler

boldt, otto, mouse ran pumphouse for 4 miles

Sunday Shakeout

Boldt and Mouse ran 5 miles together

Otto ran a couple miles on his own

quite warm outside today

Saturday DMR

boldt - 305
mouse - 50
otto - 156
gabe - 427

10:19

Friday 4x800

gabe - 154hi
mouse - 153.6
boldt - 154hi
otto - 155

a bad handoff and otto stopped at wrong finish line yielded a 7:39 for 6th place

Thursday 3 miler and travel day

2 mile warm-up
3x150
1 mile cool-down

travel with goonar to des moines

eat at Iowa Beef Steak House
new york strip for otto and mouse, chicken for boldt

Wednesday easy

Otto took off, boldt and mouse ran

Tuesday easy workout

2 mile warm-up
400at
300 @ 43.1
200 @ 27.6
200 @ 25.9
200 @ 25.8
200 @ 27.5
300 @ 42.9
400at
1.4 mile cool-down

full-rest between all intervals, and a rolling start.

congratulations to the mouse on his very prestigious scholarship received at the accounting banquet tonight.

Monday

Ran into Hixon
3xlower fern loops
Ran back to track
3x150
1.5 mile cool down

Saturday @ Augustana

Mouse and Otto ran 800s.

Otto - 1:57.51
Mouse - 2:02.82

Friday Phil Esten Challenge

Mouse and Otto ran 1500s

Otto - 4:07
Mouse - 4:08

Thursday 5 miler

pre-meet, boldt ran 5 miles too

Wednesday 5 miler

Everybody on their own today for an easy 5 mile solo run.

Tuesday Track Workout 7 miler

Boldt was on the elliptical today in an effort to fully recover.
Otto and mouse on the track for some 300's

3mi warmup
BMS
800AT
3X300
Set Rest
3X300
Set Rest
2X300
cool down

7 miles total

Monday 6 miler

6 miles for mouse and otto. + BMS

boldt is temporarily injured and did some biking

Sunday Race Day at UW-Platteville

Pretty good start for the triforce.
Beautiful 60degree day with a mild wind

4th - mouse - 1:54.17
5th - boldt - 1:54.74
7th - otto - 1:55.16

4X400 - mouse - 50.4

Pre-Meet Saturday

5 miles

Friday 3x Borzov 5 miler

1.65 mile WU
30s borzov uphill
30s borzov downhill
30s borzov uphill
28.5s borzov downhill
30s borzov uphill
27.7s borzov downhill
1.65 CD

Thursday Ins and Outs (tri-force version) 7 miler

3 mile warm-up, BMS
800at
1 mile of ins and outs (hard on the straight-aways)
800at
2 mile cool-down
lift

Tuesday 7.5 miler

3mile warm-up, BMS
800at
550m in 1:21 (58 at 400)
10:47 rest
500m in 1:13 (57 at 400)
10:21 rest
150m in 21.7, 1:45 rest
150m in 22.06, 1:45 rest
150m in 21.21, 1:45 rest
150m in 22.73
9:44 rest
450m in 1:02 (<55 at 400)
800at
1.5 mile cool down

Monday Hills

All are back from the holiday weekend.

A seven mile Trane route run was completed with a stop by the 29th street hill to tackle that beast 3 times at a quick pace.

Total of about 8 miles for the day.

Sunday Run

All traveling back to school.

All running whatever distance needed to get close to the targeted 45 miles for the week.

Saturday Solo Workout

Solo up tempo workout today.

Various different lengths of pickups.

Frigid temperatures.

Friday 5 miler

Everybody is heading home for the weekend due to the canceled meet.

Solo run for the triforce.

Thursday 7 miles

Hason Fartlek.

Normal route with rabbit trails added on.

Wednesday 5 miles

Freezing cold, windy, and snowing.

5 miles the recommendation for the day.

Tuesday 200 Workout 8 miler

3 mile WU
BMS
800at

27.78 200, 88s rest
28.6 200, 83s rest
27.5 200, 86s rest
27.53 200

6:43 set rest

29.91 200, 80s rest
30.21 200, 83s rest
29.50 200, 80s rest
30.10 200

6:18 set rest

27.53 200, 80s rest
27.87 200, 90s rest
27.15 200, 86s rest
27.95 200

800at
1.3mile cd
lift

Monday 8 miler

3mile WU
BMS
800at
59.5 (400)
3min rest
58.21 (400)
415 rest
58.5 (400)
429 rest
58.10 (400)
1mile to hills
2x hills
1mile back to mitchell

Sunday 10 miler

Otto and Mouse ran victory

Boldt is still in Stillwater

Rainy and gloomy in La Crosse

Saturday 7 miler

Otto and Mouse ran modified ol' faithful

Boldt is in Stillwater

Rainy day in La Crosse

Friday Workout

2mile WU
BMS
400at
700 (142.5)
20min rest
1200 (3:28)
400at
2mile CD

Thursday AT

4x5:00 AT's interspersed throughout a 7 mile run on the Trane route.

Easy Wednesday

All runners on their own.

Five miles the recommended distance.

Tuesday Blaster - 8 miler

70 and partly cloudly

3mile WU
BMS
400at
900 - 229 (210)
8min rest
900 - 228 (211)
10min rest
300 - 46.43
2:30rest
300 - 42.88
2:30rest
300 - 43.43
6min rest
300 - 46.68
11 min rest
900 - 227 (211)
400at
1.3 mile cool-down

Monday Killer - 82 degrees, sunny

3mile warm up
BMS
800at
600 (139) 1min rest 200 (30)
5min rest
600 (138) 1min rest 200(29)
6min rest
600 (136) 1min rest 200(30)
5min rest
600 (137, 140 for otto) 1min rest 200 (30)
5min rest
4x150
5min rest
600 (136) 1min rest 200(28)
800at
1.5mile cool down
hydrate

very hot and awkward to the body. lost a lot of water today.

Sunday solo 8 miler

what a beautiful day, 75 and sunny, and of course the fresh smell of thawing dog poop and dead fish in the air!

otto did 8 in the morning

mouse ran in the afternoon

boldt ran at night

Saturday 5 miler

We ran at 8:30AM this morning, reverse rabbit trails and then worked the high school track meet.

Legs are sore from Friday's speedwork.

Friday 8 miler

On the track for some short speed work

3 mile wu

BMS

1200 AT

10m, 20, 30, 40, 50, 60, 70, 80, 90, 100,
100m, 90, 80, 70, 60, 50, 40, 30, 20, 10
(walk back rest between each interval)

1200 AT

2 mile cd

Thursday 9 miler

3 mile warm up

Finnish (50)

Borzov (31)

Finnish (49)

Borzov (29)

Finnish (47)

2 mile cool down

Wednesday Solo Run

Today the Triforce split up and all did a run on there own

Tuesday 7 miler, first outdoor workout

2mile WU
600at
4x500 (1:19.1,1:18.5,1:18.5,1:18.0) (3:45 interval rest)
7minute set rest
4x200 (29.4,28.8,28.8,28.2) (200 walk rest)
7minute set rest
2x500(1:17.5, 1:20.1)

muscles for all were cramping up

1.3 mile CD

Monday 10 miler

On a wonderful 50 degree first day back we went out on a ten mile run.

After 3+ miles of warm-up we completed a 10 min. AT

Followed with 10 mins. of cool down and a bathroom break

2 sets of Gershler fartlecs

Then finished with about 1 mile of cool down

Nationals and Spring Break Weeks

The crew went to Panama City Beach, FL for spring break.


2x 24 hour road trips equals 2 lost days of running. otherwise it was an average of about 5 miles a day, or 25 miles over spring break.

play time is over.

ANDREW MAKES FINALS!

Congratulations to the Boldtster on making finals and putting himself in the top 8 at the national meet. All he's got to do now is finish the final and UWL will have its first 800 meter All-American since the great Andrew Grupa!

Nice work Boldt!

Tuesday 5 miles

4 mile run
4x50
2x150
.5-1 mile cool down

monday 2 miler

2 miles and a crap-load of push-ups for mouse and otto

boldt:
2mile warmup
600at
3x300 (43,42,41)

Sunday 4 miler

4 easy miles to loosen up the legs after our signature "last-chance" performances. BMS

Saturday Last-Chance Meets

Mouse @ Whitewater, 3rd place: 1:55.81

Otto @ Stevens Point, 5th place: 1:55.07
Boldt @ Stevens Point, 2nd place: 1:53.74

Friday 4 mile pre-meet

even more snow today. an easy 4 for boldt and mouse, 3 for otto, a little BMS.

Thursday 4 miler

pumphouse for the crew

Tuesday Workout

2 mile warm-up
600AT
3x300 (:40,:41,:40)
600AT
1 mile cool down

Monday 5 miles

4 miles outside
4x50
2x150
4x50
1 mile inside

Saturday 800 Finals

Mouse 156.41
Boldt 156.45

Mouse took out the race hard and gapped everyone in the first lap, the pack caught up to him and rode him until there was about 350 to go when the pack absorbed his lead, with 200 to go mouse got going again and boldt desperately tried to make a move on him in the final 100m but the mouse held him off.

Friday Trials at Indoor Conf

Boldt 155.67Q
Mouse 156.15Q
Otto 157.03

Thursday 4 miler

nice and easy pumphouse, things feel good?

Wednesday Run

BMS and 2 miles for mouse/otto/randolph

Tuesday workout

3 mile warm-up
800 AT
4x50
1x450 (400 in 54low)
4x50
2 mile cool down

6 miles total

warm outside

Monday 6 miler Borzof

BMS

2x borzof easy, 6 miles total


stretch, refuel, hydrate, rest

Lazy Sunday 6

shithouse 6 miler, stretch, whitney

Saturday Oshkosh DMR race-day

the b-team of gabe siehr (3:03) to mouse (51) to otto (156) to zdroik (412) victors

-over-

the a-team of oelstrom (3:03) to peterson(50) to boldt(155) to herlihy (423)

Friday pre-meet

5 miles for boldter who ran with herlihy and oelstrom.

4 for mouse and otto.

leave LAX at 3pm for Oshkosh with the dueling DMRs

Thursday Fartlek

Moderate exertion, extended it to 7 miles. opening and closing ATs

Tuesday 7 miler - workout

3-mile warmup
BMS
800at
4x50
600 - 1:28
600jog,8min rest
600 - 126.00000
600jog, 8min rest
200 - 27
200 - 26hi

Monday 7 miler

3 mile warm-up
BMS
800at
4x50
400 - 59hi, 2min rest
400 - 60
-5 min rest-
400 - 56hi, 2min rest
400 - 58 (after almost demolishing girls who wouldn't get out of the way on the track)
2 mile cool-down

Sunday 8 miles

Easy 8

Saturday 7

Shithouse + tennis courts, stretch, whitney.

thank you hummer, bauers, and coach S-10 for the positive remarks

Friday Barnburner

1 Pennington, Adam North Central 1:55.25
2 Boldt, Andrew UW La Crosse 1:55.59
3 Otto, Jonathan UW La Crosse 1:55.68
4 Kleinmaus, Adam UW La Crosse 1:55.80

mouse led the entire race and boldt and otto battled from the back, video and splits to follow

Thursday 4 miler

From Mitchell to Pump House we'd den been up in dis house. all up in dis bidness. a little BMS, and a 55m race for the 3 of us - mouse victored

"Tomorrow is a big showdown at Whitewater, should be fun."
-hummer ( 2/09/06)

Wednesday 3 miler

from 1 year ago:

"We generally take wednesdays off, but after a really cool speedworkout yesterday, big dog boldt thought it would be best to loosen up today on a 3 miler. We concluded the day with a few strides on the Mitchell paperclip."

last year's tuesday workout was 3x4x200 (29,28,27).

except we ran indoors this year, and we did BMS. refuel at whitney

Tuesday Workout

3 mile warm-up
4x50
800 AT
2x600 (1:32, 1:28) 10 min. jog/rest
2x200 (:28, :28)
600 AT
1.5 mile cool down

Monday Track Workout 7 miler

3 mile warm up
BMS
800 AT
4 X 50 accel (walk back)
3 X 300 - 42.5, 42.5, 42.5 (300m walk rest)
5 min jog, 5 min walk
3 X 300 - 43.9, 41.5, 42.5
1.5 mile cool down
stretch/refuel/shower/whitney

Lazy Sunday

Bitter cold out

7 miles outside. 2-3 inside.

Mankato Meet

mouse - 156.81
boldt - 156.94
otto - 157.21

frigid outdoor temperature and one very long meet.

we all got out fast (55) and held another 30s through the 600, but failed to close

Friday Pre-Meet

Team Stretch
4 mile warm-up outdoors in the frigid 5 degree weather
dynamic individual warm-up on the track
shower, team meeting, PR candy bars, otto gets bar for winning a race

Thursday 8 miler

BMS
3.5m warmup
3x borzof (33s,32s,31s)
3m cool down
light lift
whitney refuel

Tuesday Hardcore Track Workout 8 miler

3 mile warm-up
BMS
600at
4x50 - walk back
3 minute rest
900 - 2:01, 2:16
3 minute walk, 5 minute jog, 5 minute walk
3x200 - 31,31,29 (200 walk rest)
4 minute rest
3x200 - 30,29,28
3 minute rest
600at
1.5 mile cool-down

lift, stretch, whitney refuel

Monday Speed Tuneup 8 miler

4 mile warmup
BMS
800at
6x50 (30 second rest)
3 minute rest
2x150 @ 19.5s
3 minute rest
1x300 @ 42-43
2 minute rest
2x150 @ 19, 21
2 minute rest
4x50
800at
1 mile cool down

Sunday 9 miles

6 miles were done outside in a near 0 degree temp, and 3 miles inside in a comfortable 70 degrees.

Stout

800 meter race
1st-Otto: 1:58.5
2nd-Mouse: 1:58.6
Slipts=28-30-30-30

Mile
2nd-Boldt: 4:26.7
Split=2:14

Pre Meet 6 miles

5 miles outside, with about a mile of excels on the indoor track.

Thursday 8 miles

8 mile run with 4x3:00 AT's with 3:00 rest.

Lifting session followed.

Tuesday 2x2x400

3 mile warm-up
800 AT
4x50
2x400 (56hi, 56hi)
1x400 (54)
1x250 (200 in 27)
4x50
800 AT
1.5 mile cool down

8 miles total

The second set of 400's was cut short due to all of the crew feeling very fatigued and having to strain too hard to run the first 54.

Monday Borzov/Finnish

3xBorsov and 2xFinnish today.

Still a lot of snow cover on the ground so we were forced to attack the hills much more controlled than usual.

8 miles total.

Sunday 11 miles

We recieved a little snow storm in the early morning hours that was not cleaned up by the time we started the run. This forced us to run campus loops for the entire run, being the only plowed paths around. Each loop was a little over a mile, so 9 were done to make it about 11 for the day and 50 total for the week.

Alumni Meet

The group split up today as Otto and Mouse took on the mile, and Boldt the 3K. Andrew finished the 3K in fifth place with a time of 8:57, while Mouse took third in 4:26 and Otto fifth in 4:30. Total mileage for the day was around 8 miles.

Friday Pre-Meet

Easy 5 miler followed by 1 mile of in's and out's on the indoor track, and set-up for the annual UW-L Men's Track and Field Alumni Meet.

Thursday 8 miler

8 miles with hansen fartlek in the middle

BMS

3 minute AT
6 X one block on one block off
4 minute AT

lifting afterwards

Tuesday 9 miler, 2x900

3m warmup
BMS
600at
900 @ 2:05, 2:20
5min jog 10min walk
900 @ 2:05, 2:21
5min jog, 5min walk
600at
3m cool down

Monday 8 miler

8 miles total including 4 X Borzov @ moderate

winter has set in and the newly fallen snow has made today's excursion much more arduous

Sunday 10 miler

Victory for 10, 67 minutes. We braved the horrible weather conditions today. Around 20 degrees with snow that cut into your face like tiny shards of glass, and then clumped to form glass crystals over your eye.

Saturday 7 miler

lift at the rec, 7 miles with 4x200

Friday 9 miler

BMS then 9 miles around la crosse, we couldn't lift today because the weight room was closed.

Thursday 3xFinnish 8 miler

3 mile warm up

52s
48s
46s

2 mile cool down
Jane Foos Meeting about caffeine/energy drinks
BMS

Wednesday Lift/Stretch

We met at 10am for some BMS and a good lifting session

Tuesday 8 miler

3 mile warm-up.

BMS

600at @ 2min

poop break

900 @ 2:23 (800 - 2:07)

5min jog, 10min walk

900 @ 2:24 (800 - 2:09)

10min walk, 5min walk

600at @ 2:10

2 mile cool-down

*Later, we realized that we ran an extra 9 meters on each of the 900 intervals. so be it.

Monday 8 miler

8 miler with a hansen fartlek.

about a 3 minute hard AT
6 30sec-avg pickups.
4 minute AT at 5:40pace

resume lifting.

Sunday 10 miler

the crew met at 3 for 10 miles around 10. we took heartbreak hill to the woodshed.

Saturday 7 miler

the crew reunites at Mitchell for 7 easy.

Friday 9 miler, AT

3x6min AT. 9 miles total

Thursday 9 miler

Some ran, some took off

Wednesday Off

Some ran, some took off

Tuesday 9 miler

9 miles with a fartlek, the tri-force is still scattered.

i saw rocky balboa with bauerson last night

Monday 7 miler

otto is in lax, boldter and mouse not to return until thursday.