Scott Walschlager
2001 Pantheon Runner of the Year
Scroll down to see Scott's 2020 training data
to See Scott's 2019 training data, click HERE
1996 S. Carolina           2005 Fargo             2001 Grandma's
                        
 

Went to high school at Pendleton Heights High School in Pendleton, IN, graduated in 1983. Ran for Indiana State University and attained an M.S.
Degree from Wake Forest University. After living in Sioux Falls, SD for 18.5 yrs., now living in Indianapolis, IN. Some running highlights include:

High School PR's:
3200 - 9:33 ('83)  1600 - 4:32 ('83)  400 - :55.7 ('83)
5K Cross Country- 16:08 Qualified for Indiana Semi-State meet with team in the Fall of 1982.

Former Indiana State University School Record holder:
1986 - 10,000 meters - 30:58
1987 thru 1991 - 10,000 meters - 30:33.11

Road Bests
8k - 24:23  10k - 30:26  15k - 47:25  10 miles - 51:20  25k - 1:22:35  1/2 marathon - 1:08:15
Marathon - 2:29:22 (1995, Charlotte, NC - 13th place at US National Championships)

Track Bests
Mile - 4:22  3000 - 8:32  5000 - 14:47  10,000 - 30:33.11
 
 

2020 training data for Scott

Week 1
1/1    7 miles at bikepath in Anderson, slow run, tired, sore
1/2    5 miles, on monon, 6 x 400 on, 400 off, no times recorded
1/3    4.5 miles, around monon south
1/4    8 miles with CRC, ok for 4, then died, north 0 & B
1/5    4.5 miles, 3 loops around college meadows, easy, slow

Week 2
1/6    5.5 miles, 3 miles of 1 min on, :30 off, tough
1/7    5.5 miles around orchard park loop +
1/8    6 miles, to CRC run and back home
1/9    4.25 miles, around Penn Ave
1/10    3 miles, in steady rain, warm 50s
1/11    Keiser ride, 16-15-14 workout, very heavy rain all day, 60 degrees
1/12    a.m. - 7.75 miles with CRC, didn't feel the best
           p.m. - 2 miles on treadmill at St V, .5 up, mile in 6:58, .5 down, tough

Week 3
1/13    5 miles, 1 mile up, 1 mile in 7:06, jog 800, 800 in 3:24, jog 400, 400 in 1:45, jog 400, 400 in 1:41, cooldown, ok workout
1/14    3.5 mile run around homeplace
1/15    6 miles, to CRC run and home
1/16    4.5 miles, around lexington farms
1/17    4.25 miles around orchard park loop
1/18    5.25 miles, Monon lake loop
1/19    3.5 miles, 9 degree, -8 windchill, ok run

Week 4
1/20    5 miles on treadmill, mile, 6:53, 3 x 400 at 6:40 pace, jog between each
1/21    4 miles, south to 86th and home
1/22    6.5 miles, with CRC run, to and from Union
1/23    4 miles, slow, on monon, sore
1/24    Keiser 40 min, lvl 15 tempo
1/25    9 miles, 8 tempo, sort of, then one cooldown, in snow
1/26    4.5 miles, around homeplace

Week 5
1/27    treadmill workout, 5.5 miles, mile, 6:37, 4 x 400 at 6:30ish pace
1/28    5 miles, orchard park 5
1/29    3.5 miles, easy on monon
1/30    Weights only
1/31    5.5 miles, Holladay Hills and Dales loop, good pace
2/1    7.5 miles, terrible run, felt awful
2/2    8 miles at aqua gardens in Anderson with todd mullanix, easy paced run, sunny, south wind

Week 6
2/3    6 miles, 2 x 400, 1 x mile, 4 x 400, all on monon
2/4    5 miles, around lex farms
2/5    4.5 miles on treadmill, sleet, ice
2/6    4.5 miles, south to 86th
2/7    3 mile tempo around CM, 7:25 pace
2/8    9 miles to CRC run and home, didn't feel the best, snowed a little overnight
2/9    3 miles, easy run, tired

Week 7
2/10    6.5 miles
2/11    weights only
2/12    7 miles, to CRC run, calf pulled on way home, very sore, at 4.5 miles into run
2/13    Keiser ride, lvl 16-15-14 wkout, 48 min
2/14    Keiser ride lvl 15 tempo 46 min
2/15    3 miles, slow, calf better but still sore
2/16    5.5 miles with Coop, slow, on monon

Week 8
2/17    6 miles, orchard park loop plus, calf ok now
2/18    5 miles on monon
2/19    5 miles on monon with CRC, over 83,000 miles today
2/20    Keiser ride, lvl 16-15-14 wkout
2/21    5 miles on monon, tough run
2/22    9 miles with CRC, did not feel good
2/23    4 miles, very slow, sore, not a good run

Week 9
2/24    Keiser ride 31 minutes, lvl 15
2/25    4 miles
2/26    6 miles with CRC, felt awful, sore, couldn't breathe
2/27    Keiser ride, lvl 16-15-14 wkout
2/28    2 miles after work
2/29    5 miles from Coops house, in country, very icy, wind chill 3 degrees, temp 13, very sore, slow
3/1    Keiser ride, 38 min, lvl 15

Week 10
3/2    3 miles, very slow, sore hamstring
3/3    weights only, sore
3/4    4 miles, slow, sore, with CRC
3/5    Keiser ride 47 min, lvl 15
3/6    Keiser ride 45 min, lvl 16-15-14 wkout
3/7    1.5 mile run, with CRC, too sore yet
3/8    Keiser ride 48 min, lvl 15

Week 11
3/9     Keiser ride, 16-15-14 wkout
3/10    Keiser ride, lvl 15 45 min
3/11    3 miles with CRC, slow, sore
3/12    Keiser ride, lvl 16-15-14 wkout
3/13    2.5 miles around homeplace, slow, sore
3/14    4 miles with CRC run, slow, sore
3/15    Keiser ride, lvl 16-15-14 wkout

Week 12
3/16    2 miles, out and back, less sore, in rain
3/17    Keiser ride, lvl 15 45 min
3/18    Keiser ride, 48 min, lvl 16-15-14 wkout
3/19    Keiser ride 48 min, lvl 15
3/20    2 miles
3/21    Keiser ride, 50 min, lvl 16-15-14 wkout
3/22    Keiser ride, 50 min, lvl 15

Week 13
3/23    Keiser ride intervals, 16, 15x2, 14
3/24    3 miles on monon, still sore
3/25    Keiser ride lvl 15 50 min
3/26    weights only
3/27    1 mile warmup, then 3 miles of walk 1/4, jog 1/4, ran 2.5 miles
3/28    Keiser interval ride, 48 min, lvl 16, 15x2, 14 for 48 min
3/29    am - Keiser ride 50 min, lvl 15
           pm - outdoor ride, 13.35 miles around home place

Week 14
3/30    Keiser intervals, 16, 15x2, 14, 50 min
3/31    Keiser steady state, lvl 15, 45 min
4/1    Keiser intervals, 16, 15, 14, 48 min
4/2    17 mile ride outdoors
4/3    10 mile slow ride outdoors
4/4    jog 1.5 miles, then walk/jog 1 mile, then Keiser intervals for 40 min
4/5    2 miles jogging, some walking.

Week 15
4/6    Keiser 48 min, lvl 15 and 14, very tired
4/7    3 miles to 91st, hot, 78 degrees
4/8    Keiser 35 min, lvl 15
4/9    3.5 miles, Lex Farms loop
4/10    Keiser ride, 38 min, intervals, 16 15 14
4/11    4.25 miles run, slow, sore yet
4/12    Keiser ride, intervals, 16 15 14

Week 16
4/13    Keiser 45 min, lvl 15
4/14    3.75 mile run on monon
4/15    Keiser 46 min, lvl 16-15-14
4/16    weights only
4/17    Keiser 48 min, lvl 15
4/18    Keiser ride, lvl 16-15-14 wkout
4/19    2.25 mile run

Week 17
4/20    outdoor ride, 19 miles to Westfield and home
4/21    Keiser lvl 15, 35 min
4/22    3 miles, out and back, better
4/23    Keiser ride, lvl 16-15-14 wkout
4/24    4.1 miles, 41st anniv. of running
4/25    2.5 miles, very sore again
4/26    am - Keiser ride 46 min, lvl 15
           pm - Elliptigo ride 45 minutes, very windy

Week 18
4/27    12 mile bike ride outdoors
4/28    Weights only
4/29    Keiser lvl 15, 47 minutes
4/30    Jog 1/4 mile, walk 1/4 mile for 3.5 miles, still sore
5/1    Elliptigo 15 mile ride
5/2    rode 23 miles with Dan Riley around Indy
5/3    walk 3.72 miles

Week 19
5/4    elliptigo 13.1 miles
5/5    weights only, stretching
5/6    2 miles, to 96th street
5/7    2.5 miles, lex farms loop
5/8    2.5 miles
5/9    4 miles, really slow
5/10    2 miles around home, feeling better

Week 20
5/11    Keiser ride 45 min, intervals and tempo, tired
5/12    4 miles, orchard park loop
5/13    3.5 miles, north on Monon
5/14    3 miles, to 91st street
5/15    3.5 miles, Penn Ave loop, hot
5/16    4 miles, north
5/17    Elliptigo 2.5 miles in rain, then ran 3 miles

Week 21
5/18    3.5 miles, lex farms loop
5/19    weights only
5/20    4.5 miles, central park loop
5/21    3.5 miles, to 91st, sore
5/22    3 miles, Penn Ave loop
5/23    am - 5.5 miles, sore, slow
           pm - 15.5 mile bike ride
5/24    5 miles, very humid, with Scott Wilmoth, north on monon

Week 22
5/25    4 miles with brad cooper, to 86th, ok run
5/26    weights only
5/27    2 miles, very slow
5/28    weights only
5/29    off, massage on left hamstring
5/30    4 miles, slow, sore
5/31    4 mile run

Week 23
6/1    4 miles around monon lake, nice night, 71
6/2    3 miles, to 91st, sore
6/3    4 miles with CRC, in pouring rain
6/4    Elliptigo 10 x college meadows, 15 miles
6/5    3 miles, very warm, around home
6/6    4 miles, miserable run, sore, hot, humid, with CRC
           PM - 7 mile bike ride
6/7    3 miles, better run, cooler and less humid

Week 24
6/8    rest
6/9    3 miles, on monon
6/10    4.5 miles with CRC
6/11    2 miles, 1st run Kayano 26s, under 8 pace
6/12    rest
6/13    6 miles, to CRC run and home, very sore
6/14    am - 3 miles
           pm - 1.5 miles, all in college meadows today

Week 25
6/15    Keiser ride 47 min, lvl 15
6/16    weights only
6/17    walk 3.25 miles
6/18    weights only
6/19    stretching only
6/20    elliptigo 23 miles, north on monon
6/21    walk/jog 3 miles

Week 26
6/22    elliptigo 15 miles in Orchard Park
6/23    weights only
6/24    4 miles with CRC, 10:35 pace
6/25    weights only
6/26    walk/jog 5k on CMS track, ran a mile total
6/27    walk/jog 5k
6/28    Keiser ride, lvl 16, 15, 14 intervals, 48 min

Week 27
6/29    run 1 mile, then walk 1/4, jog 1/4 for 1 mile, then run 1 mile. 2.5 miles running
6/30    Weights only
7/1    2.75 miles run, 1.25 miles of walking
7/2    3 miles, on monon, rest after each mile
7/3    AM - Elliptigo 16 miles
7/4    4 miles with CRC, on monon
7/5    2 miles, after rain, very hot and humid

Week 28
7/6    bike 10 loops of college meadows, 17.24 mph average
7/7    3 sets of ellitptical, weights, 10 min x 2, 14 min x 1 on elliptical
7/8    stretch only
7/9    3 sets of elliptical: 2 x 15 min, 1 x 10 min, then weights after each elliptical set
7/10    Keiser ride 40 minutes, tough ride
7/11    40 minutes on elliptical trainer, plus weights
7/12    4 mile walk

Week 29
7/13    Elliptical 40 min + weights
7/14    19.1 mile ride to Westfield and home
7/15    4 miles, jogged every half mile (2 miles run)
7/16    ellpitical 41 minutes, 5.5 miles, + weights
7/17    stretch only
7/18    10k on elliptical, 45:30, 8.2 mph, 81 rpm, then weights
7/19    25 mile ride with Dan Riley, Steve from ISU, to Crown hill and around and home

Week 30
7/20    elliptical 40 min, 5.6 miles, 8.4mph
7/21    stretch only
7/22    3 miles with CRC @ Central Park
7/23    elliptical 10k in 43:27 + weights
7/24    Keiser ride 46 min, lvl 15
7/25    4 miles total, jogged 2, walk 1, jog 1
7/26    elliptical 6 miles, 8.4mph, 43 min + weights

Week 31
7/27    2 mile run, 2 mile walk
7/28    elliptical 42 min.
7/29    3.25 mile walk
7/30    weights only
7/31    1.5 mile jog
8/1    3 mile jog
8/2    3 mile jog plus weights

Week 32
8/3    3 miles
8/4    elliptical 6 miles 41:37 + weights
8/5    stretch only
8/6    4 miles
8/7    elliptical 6 miles in 41:07 + weights
8/8    4.5 mile run
8/9    elliptical 5 miles in 34:37 + weights

Week 33
8/10    off
8/11    off
8/12    3 miles running, 4 total
8/13    elliptical 10k 42:53 + weights
8/14    off
8/15    Keiser intervals, 45 min, 16-15-14
8/16    elliptical 6.5 miles + weights

Week 34
8/17    17 mile bike ride around town
8/18    PM - walk jog on towpath from Gail's, 2 miles jog
8/19    off
8/20    elliptical 6.5 miles + weights
8/21    elliptigo 15 miles
8/22    5.65 miles walk jog, jogged 3 miles
8/23    Keiser ride 50 minutes

Week 35
8/24    elliptical 6 miler + weights
8/25    off
8/26    elliptical 10k + weights
8/27    stretch only
8/28    Keiser ride 50 minutes, lvl 15
8/29    elliptical 44 minutes + weights
8/30    4 miles, jog 2 minutes, walk 2 minutes, 2 miles jogging

Week 36
8/31    jog 1, walk .5, jog .25, walk .25, jog 1 2.25 miles running
9/1    jog 1.5, walk .5, jog .25, walk .25, jog .25, walk .25, jog 1, 3 miles running
9/2    off
9/3    2 miles around homeplace
9/4    elliptical 30 min, 9mph, 4.5 miles, + weights
9/5    5 mile run
9/6    4 mile run

Week 37
9/7    Keiser ride 44 min, lvl 15
9/8    3 miles, 2 x homeplace loop
9/9    2 miles, very hot
9/10    4 miles, to 86th
9/11    stretch only
9/12    6.5 miles, to CRC and home
9/13    3.5 miles + weights

Week 38
9/14    3.5 miles around orchard park, humid
9/15    Keiser ride 46 min, lvl 15
9/16    off, dry needling
9/17    4 miles on monon
9/18    4 miles, Penn Ave loop
9/19    6.5 miles with CRC north
9/20    3 miles around monon lake loop

Week 39
9/21    4 miles, warm
9/22    Keiser ride 47 min
9/23    6 miles with CRC
9/24    weights only
9/25    5 miles, slow, fell @ work
9/26    4.5 miles, better run, then rode 25 miles with Dan Riley
9/27    4.5 miles, slow, sore

Week 40
9/28    5 miles, new Holaday Hills and Dales loop from 99th street
9/29    weights only, dry needling today
9/30    6 miles, finally under 8 min pace, 7:57
10/1    3.5 miles on monon
10/2    4.5 miles, to 86th +
10/3    3 miles around Penn Ave loop, sore, slow
10/4    5 miles, on monon out and back

Week 41
10/5    3 mile run right after work, tired, then 5 mile bike ride home from dropping off car
10/6    weights only, bike 3 miles to get vehicle
10/7    to sioux falls, 2.5 miles around outdoor campus, tired
10/8    a.m. - 4.25 miles with Rodman, slow, tired
           p.m. - 3 miles at good earth with club run
10/9    rest day
10/10    6.5 miles, Newton Hills trail race, 43rd, 59:11, slow race, perfect weather and trails, 40s
10/11    5.25 miles at good earth with Chris A, sore

Week 42
10/12    to Hill City, mtn bike ride 13 miles with Dave on roads and trails near Hill City
10/13    a.m. - 3.5 miles on McVey road at Dave and Mary's near Hill City, 5900 ft elevation
             p.m. - mtn bike ride, 21 miles on Mickelson trail and horse creek road, tough
10/14    off, drove to SF from Hill City
10/15    a.m. - 3.5 miles, 6th street loop
             p.m. - 4 miles at good earth with run club
10/16    6 miles at Good Earth with Ken, Greg, tough run
10/17    4.5 miles with Phil, Rodman, then drove to IN
10/18    2 miles, post long drive run

Week 43
10/19    5 miles around central park
10/20    5 miles, orchard park 5
10/21    walked 3 miles, last dry needling today
10/22    Off, ill
10/23    4 miles, better run, before rain
10/24    5 miles, didn't feel well
10/25    a.m. - 6 miles, slow, 45 degrees

Week 44
10/26    5 miles in light rain
10/27    4 miles, on monon
10/28    6 miles from Bier brewery, west
10/29    Keiser ride 50 min, lvl 15, 14
10/30    4.5 miles to 86th street
10/31    6.5 miles on 106th
11/1    4.5 miles, very windy, sub 8 pace

Week 45
11/2    5 miles, central park loop
11/3    4.5 miles, to polls to run, thru Holladay Hills and Dales
11/4    6 miles, CRC run in dark
11/5    4 miles around monon lake
11/6    off, rest
11/7    8.25 miles, ok run, to CRC run and home, 48 degrees
11/8    4.25 miles, slow, sore

Week 46
11/9    3 miles, around college meadows
11/10    5 miles, north on monon
11/11    6 miles with CRC in dark
11/12    4.5 miles, south on monon
11/13    3.5 miles to Rangeline and home, tired
11/14    8 miles, around Lakeshore drive loop
11/15    3.5 miles, very windy, 30-50mph

Week 47
11/16    4.5 miles around central park
11/17    off, weights only
11/18    off
11/19    6 miles, Holaday Hills and Dales
11/20    4 miles, lex farms loop
11/21    9 miles, new Gray road loop
11/22    4.5 miles, monon, tired

Week 48
11/23    off, to pendleton for Miles
11/24    3 miles around home
11/25    off
11/29    6.25 miles on monon,
11/27    a.m. - 4.5 miles around Penn ave,
             p.m. 2.75 miles around college meadows
11/28    5.5 miles, around orchard park +
11/29    6 miles, around 2 lakes

Week 49
11/30