Last Chance at Augustana

Little warm and windy.

800:
Boldt- 1:53.08

Last Chance at UWL

Perfect conditions under the lights.

800:
Boldt- 1:52.56
Mouse- 1:55.55

Pre-Meet

2 miles
seagraves
strides/150's
3ish miles total

Tuesday

2 miles
seagraves
strides
ins and outs
stretch
3ish miles total

Monday on the Track

2 mile warm up
seagraves
800 at
1 x 500 (:54 pace)
800 of ins and outs
1.5 mile cool down
5 miles total

Sunday

Easy miles or off.

Saturday

Easy miles or off.

North Central

50 degrees and calm out.

800:
Mouse-1:53.8
Boldt-1:54.2

Thursday Run

Real easy miles in Naperville with some 150's and seagraves after.

Tuesday Workout

sunny and 80 degrees!

2 miles
seagraves
800 at
1 x 400 (:54)
2 x 150 (first 50 like start of race, coast next 50, surge last 50)
1 x 400 (:53)
1.5 miles
5 miles total

Cinco de Mayo

3 miles
seagraves
800 at
3 x 200 (:26) with 2 mins rest
5 mins rest
2 x 100 (:11)
5 mins rest
3 x 200 (:26) with 2 mins rest
1.5 miles
6 miles total

Lazy Sunday

Some ran others didn't.

Conf. Finals

50 degrees and sunny with very gusty winds.

800:
Boldt- 1:56.62 2nd
Mouse- 1:57.43 8th

Team wins Championship with 191.5 points.

Conf. Prelims

50 degrees and cloudy, day was rainy but stopped for the 800.

800:
Boldt- 1:54.68 q
Mouse- 1:55.15 q

Thursday Pre Meet

3 miles easy with some seagraves and 150's on the track after.

Track Tuesday

3 miles
Seagraves
800 at
1 x 500 (:56 @400, :70 total)
2 x 100 (:11ish)
1 x 500 (:56 @ 400, :70 total)
1.5 miles
6 miles total

Monday

Classic Hanson Fartlec

Sunday Run

Some ran, others did not.

Loras Meet

50 degrees and some pretty gusty winds.

800 M:
Boldt- 1:55.96
Mouse- 1:58.82
Bauers- 2:03.86

Friday Pre-Meet

3 miles.

Thursday 5 miler w/ pickups

Boldt and Mouse:
5 mile run with 10 X 100m in the middle
40-45 sec rest between intervals
started at 18sec, worked down to 13/14, and then back up to 18

Bauers:
3 mile run

Tuesday, April 22

3 miles
Seagraves
800 AT
600 @ approximately :28, :57, 1:27
5 min rest
2 x 100 @ approximately 11.6 to 11.9
10 min rest
600 @ approximately :27, :55, 1:25
1.5 miles

Monday Track Stuff

70 degrees and sunny

3 miles
Seagraves
800 AT
2 x 300 (40-41) 4 min rest
6 min rest
2 x 150 (18) 2 min rest
6 min rest
2 x 300 (40-41) 4 min rest
1.5 miles

Sunday

Ran some miles...shirtless.

Saturday

Ran some miles.

Coach E's Challenge

40 degrees and a steady rain for the entire meet.

800:
Boldt- 1:55.83
Mouse- 1:56.19
Bauer- 2:04.89

Thursday Pre-Meet

3 miles
Team shake out

Tuesday in the Wind

3 mile warm up
Seagraves
800 at
2 x 4 x 200 (:27's) 2 min rep. rest, 5 min. set rest
1.5 mile cool down
6 miles total

Monday Track Work

Normal Tuesday workout changed to today, due to expected high winds on Tuesday and the Friday meet.

3 mile warm up
seagraves
800 at
2 x 2 x 400 (58, 56, 55, 56) with 6 min rest b/w reps. and 10 min set rest
1.5 mile cool down
6 miles total

Sunday

After a horrible week of weather, today actually wasn't to bad out.

Nice easy 5 miles

Saturday

Now the meet has been canceled altogether, so decided to due a little bit of a workout.

7 miles with 3 x 5 min AT

Friday

The meet got switched to Sunday due to snow, so just some longer mileage for the day.

7 miles.

Thursday in the Rain

40 degrees and rain.

2 x Gershler Fartlec

7 miles total

One telephone pole.

Tuesday in the Cold

cold but barely a breeze.

3 mile warm up
seagraves
800 at
4 x 500 (ab/ak=74, 74, 73, 73) (tb=76, 77, 78, 79) 6-10 min rest
1.5 mile cool down
7 miles total

Monday 29th Street hills

Reverse Schmidty's to 29th street hill.

2 X 3 minute AT during on the way to the hill

3 X Long hill (38.6, 37.6, 37.6)

3 X Half hill (18.7, 18.3, 17.7)

Cool down back to Mitchell

Seagraves and Stretching

Upper body lifting

Sunday Run

Boldt and Mouse ran 8.5 miles

Oshkosh Meet

400m-
Mouse: 51.92

800-
Tom: 2:04.8

4x400-
Team: 3:33.2

Friday Pre-Meet

Easy Miles

Shake Out

Wednesday Off the Couch

3 miles
Seagraves
800 AT
3 x 300 (:44, :44, :43) (tom- :46, :46, :45) 3 min. rest
10 minute rest
3 x 300 (:42, :42, :43) (tom- :45, :46, :47)
1.5 mile
6 miles total

Tuseday on the Track

3 mile warm-up
Seagraves
800 AT
3 x 600 (Boldt and Mouse: 1:34, 1:34, 1:31 / Tom 1:36, 1:38, 1:38)
1.5 mile cool down
6 miles

Monday

The workout was rained out so ran some miles instead.

6 miles.

Sunday Run

Boldt on his own

Bauers and Mouse ran trane

Saturday run

Boldt ran on his own

Bauers and Mouse took the day off

Friday on the Track

Nice day, little wind.

3 mile warm-up
Seagraves
600 AT
2 x 4 x 200 (:28 - :29 for Mouse and Boldt :30 - :31 for Bauer) with 1:15 rest in b/w and 5:00 set rest
1.5 mile cool down
7 miles for the day

Thursday Workout

very nice out, especially cause we were suppose to get half a foot of snow. mid 40's with only a slight wind.

2.5 mile warm-up
4 x 1000 (3:05 - 3:15) 5 minute jog rest
2 mile cool down
about 8 miles for the day

Wednesday

Run, lift, or swim, we do it all.

Tuesday run

tom ran hansen fartlek on his own in the morning

boldt and mouse ran trane for 7 miles in the afternoon

seagraves and leg lifting to finish the day

The Monday After SB '08

Back in the routine after the week off.

Some easy miles for the whole crew.

Start of Spring Break

Possible down time for some, or a week of solid mileage for others.

Post it.

Nationals Day Two

Bobby wins shot, 4x400 wins, team wins with 43 points.


Long drive home.

Nationals- Day One (DMR Finals)

Distance Medley Relay
   1 Wisconsin Platteville (Cameron Klein, Adam Buss, Tony
     Kilburg, Tyler Sigl)                            9:59.71          
   2 Wisconsin La Crosse (Kevin Oelstrom, Dylan Randolph,
     Andrew Boldt, Paul Zdroik)                     10:02.04          
   3 Williams College (Mack Brickley, Andrew Arons, Edgar
     Kosgey, Mack Chaffee)                          10:03.06          
   4 Wartburg College (Andy Hodge, Derek Peth, Jake Hommer,
     Kevin Balster)                                 10:05.94          
   5 Wisconsin Whitewater (Brakken Kraker, Matt Kovnesky,
     Eric Keen, Brian Butzler)                      10:06.88          
   6 Loras College (Cody Dreyer, Nate Gee, Ray Orris,
     Ben Grant)                                     10:07.40          
   7 Wisconsin Oshkosh (Nate Boehlke, Ben Zill, Jared
     Morris, Andrew McGuire)                        10:08.15          
   8 Trinity College (Ct) (Matt Anderson, Alex Baillargeon,
     Brendan Powers, Sam Moorhead)                  10:08.69          
   9 Cortland S U N Y (Niko Viglione, John Riese, Alex
     Kalinkos, Justin Wager)                        10:23.38          
  10 Rochester Inst Tech (Andy Varble, Ryan Warner, Marc
     O'Donnell, Michael Hardbarger)                 10:25.97

Travel Day Number 2/ Pre Meet

Ran some easy miles after arriving to Ada and waiting in line for an hour for a picture.

Travel Day

Ran some easy miles and did some seagraves before we headed off to South Bend for the night.

Last Indoor Tuesday Workout

2 mile warm up
BMS
600 AT
Strides
1 x 200 (:27) full rest
1 x 400 (:54)
1.5 mile cool down

5 miles total

Monday

Miles for all...I think?

Sunday

No run, just stretching and BMS.

No race Saturday

Ran easy miles.

Friday

Ran 3 moderate Borsovs.

Total of 5 miles.

Thursday

Just ran some mileage, about 6.

triforce

i think you guys need someone to make fun of so you can regain your confidence like back in the old days when you would tell yourselves that you really weren't losers and i was the big loser. well, im glad to say i am here to help!

call me if you want to telecommute the triforce once again. and perhaps we can realign the stars.

as joe bob recently said, the "tripod has turned into the rotpod"

get your sheot together this weekend

Tuesday Workout

2 mile warm-up
BMS
600 AT
3 x 150

Mouse-1 x 450 (:51pace) then 1 x 200 (:25)
Boldt-2 x 450 (:55pace)

1 mile cool-down

Monday

The crew split up for the day:

Bauer-ran miles

Boldt-ran Myrick Park Hills

Mouse-ran the scheduled 150's workout

Lazy Sunday

Some ran easy miles, others didn't.

WIAC Indoor Conference

800 trials
Mouse - 1:56.76 (10th)
Boldt - 1:57.25 (12th)

DMR
Mouse - 1:57.2 (1st)

4 X400
Mouse - 50.7 (2nd)

Wednesday recovery

4 mile jaunt around the pumphouse loop

back in the fieldhouse for some BMS and stretching

Tuesday Track workout

2 mile warm up
BMS
600m AT
2 X 150m accel
500m (25.9, 53.9, 67.8)
12min rest
2 X 200m (27.5, 26.8)
400m AT
1 mile cool down

Monday

2 miles
BMS and accels
600 AT
4 x 200 (:27)
4 x 50
600 AT
2 miles

Sunday Recovery

Mouse - 7 mile Trane route

Boldt - bike

Bauers - rest

Badger Meet

800 Meter:
Mouse: 1:56
Boldt:1:58
Bauer: 2:01

Thursday 2/21

Myric hills were in bad shape so instead we did some AT's while on our run.

6 miles total
6-3-1-3 min ATs

Tuesday track workout

2 mile wu
BMS
600 AT
2 X 150m accel
50m accels
550m @ 68hi through 500 (26.9, 54.9)
12 min rest
3 X 200 (26.7, 27.7, 27.5)
600 AT
2 mile cd

Monday track workout

2 mile warmup
BMS
600m AT
2 X 250m (3 minute rest between)
4 X 55m fly
1 X 250m
400AT
2 mile cd

Sunday easy

Due to blizzard like conditions Mouse and Bauers ran indoors

Boldt still recovering from illness

Tuesday 650's

2 mile warmup
BMS
600 AT
2 X 150m accel
650m @ 1:23.2 through 600 (25.8, 53.8)
15min recovery
650m @ 1:26.9 through 600 (27.4, 56.0)
15min recovery
3 X 200m w/3 min rest (27.4, 27.2, 27.4)
couple laps of jogging
10 minutes on bike cool down

tom in morning on his own

boldt stopped after first 650.

Monday, Monday, Monday

Bauer and Mouse went as scheduled with:
4 x 150 (:56 pace)
6 x 55

Boldt adapted for outside running with:
3 x Borsov

Sunday Recovery

Boldt and Mouse on the bike

Bauers took day off

Wartburg Meet

DMR:
Oelstrom (3:04.?) to Mouse (51.?) to Boldt (1:55.2) to Zdroik (4:07.?)
Team Time: 9:57.02 *School Record*

800:
Bauer - 2:00.8

4 x 400:
Bauer - split 52.8

Friday Pre-Meet / Travel Day

Mouse and Boldt left early for the Wartburg meet.

Mouse and Bauer ran some easy miles, while Andrew biked.

Thursday

2 x Gershler Fartlek
7 miles total

Hardcore Tuesday on track

2 mi warmup
BMS
600AT
2 X 150m accel
600m in 1:23.1 (26.0, 54.0)
15 min recovery
600m in 1:25.2 (27.5, 55.8)
15 min recovery
3 X 200m @ :28 with 200 jog/walk recovery
2 mile cool down

Tom ran on his own in morning due to classes.

Monday workout

600 AT
3x150 quick strides
2x200
6x50
2x200
400 AT

Sunday run

boldt - bike

tom - 5 miles

mouse - 7 miles

Mankato State

800:
Boldt- 1:56.4 (2nd)
Mouse- 1:58.5 (7th)

1000:
Tom- 2:38.1 (10th)

4x400:
Mouse- Unknown

COB:
3 Gatorades (1st)

Pre-Meet

4 mile jog
BMS

Thursday Hills

2xfinnish
2xborzov

Good Start and Good Luck on the Fast Mankato Track

Hey guys,
Just checked out the results and it looks like a decent start for the group. I hope everyone is healthy and the legs are feeling good for the meets at St. Mary's and Mankato. I know that purple track tends to produce some good times so take advantage of the decent competition and the nice setting. I look forward to seeing your names on the RaceBerryJam list - especially you, Shop Vac.

Tuesday Track workout

2 mile warmup
BMS
600 AT
2 X 150m accel
550m (54mid at 400, 69 at 500)
12 min rest
550m (54mid at 400, 70 at 500)
12 min rest
3 X 200m (29,28,28)
400 AT
1 mile cool down

Monday Funday

2 mile warm-up
BMS
600 AT
Strides
2 x 250 (27.5 pace) 200 jog, 3 min rest
6 x 55 (all out) :30 walk rest
2 x 250 (27.5 pace) 200 jog, 3 min rest
400 AT
1.5 mile cool down

6 miles total.

Sunday

Mileage.

Stout

800 Meters:
Bauer: 2:02.92 (Heat Champ, 9th)
Mouse: 2:00.19 (3rd)

Mile:
Boldt: 4:22.14 (4th)

4 x 400:
Boldt: 52.4
Mouse: 52.2
Team: 3:31.96 (2nd)

Friday Pre-Meet

4 miles outside
BMS and a few strides inside

Thursday

Out to the hill zone to make some hurting bombs.

1 x 1200 Ebner Coulee hill (AT pace)
3 x 29th street hills (near max effort)

6 miles total

Tuesday Track Stuff

2 mile warm-up
BMS
600 AT
2 x 500 (:58, :57) 8 min rest
3 x 200 (:20, :28, :27) 200 walk rest
2 mile cool down

*Due to time restrictions on the track this week and Andrew having class today we had to really rush the warm-up and got told to leave the track before we could do another 500 and our AT.

Monday Track Workout

3mile wu
BMS
600AT
2 X 300 (42.2, 42.2)
8 X 55m fly
2 X 300 (41.8, 41.8)
400AT
1.5mile cd

7miles total for the day
5 min rest between sets and 300's
40m walk rest between 55m fly

Sunday

Some mileage for the crew to finish up the week.

Alumni Meet

400
Boldt- 53.11
Mouse- 52.77

1 Mile
Bauer- 4:46.86

Friday Pre-meet

we just ran some miles

strides

Snow Day

La Crosse was the lucky recipient of about a half foot of snow last night and this morning, making any type of workout on the road impossible.

Ran over 5 miles worth of campus loops.

Ran 2 miles on the indoor track with a mile of straights.

Tuesday Track workout

2 mile warm up
BMS
600 AT
2 X 450 (57.5 and 56.2 at 400)
3 X 200 (30.5, 29.1, 27.9)
1 X 450 (56.2 at 400)
400 AT
1.5 mile cool down

8-9 min rest between sets and 450's...200 walk/jog rest between 200's

Monday on the Track

3 mile warm up
Seagraves
600 AT
2 x 350 (:56 pace)
6 x 55
1 x 350
600 AT
2 mile cool down

Total:
7 miles
1380 meters at/faster than race pace

Sunday

People ran some miles on their own.

Saturday

6 mile run.

7 miler Hanson Fartlek

Hanson fartlek

BMS

Lifting

Abs

Thursday Run

Ran Trane

7 miles

BMS, Abdominals

Wednesday

BMS, LIFTING, ABS

Tuesday

2x500s
Did one with the 400 group

6x60s

First J-Term track workout

2mi wu
BMS
600 AT
2 X 3 X 150m (1 lap rest...5 min set rest)
1 mile of straights

6 miles for the day

Friday

mouse is still alive

Thursday

what went down?

Wednesday

what did people do today?

Happy New Years!

Run? OR Sleep?