Scott Walschlager
2001 Pantheon Runner of the Year
Scroll down to see Scott's 2022 training data
to See Scott's 2021 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
 
 

2022 training data for Scott

Week 1
01/01    2 mile slow jog, then walk home, still sore
01/02    weights only

Week 2
1/3    Keiser 48 min, lvl 15
1/4    Keiser 49 min, 16-15-14
1/5    Keiser 50 min, lvl 15
1/6    Keiser 50 min, 16-15-14
1/7    Keiser 46 min, lvl 15
1/8    Keiser 55 min, 16-15-14
1/9    Keiser 45 min, lvl 14

Week 3
1/10    Keiser 50 min, lvl 15
1/11    Keiser 43 min, intervals
1/12    Keiser 48 min, 15, 14
1/13    Keiser 50 min, intervals
1/14    Keiser 55 min, lvl 15
1/15    Keiser 60 min, intervals
1/16    Keiser 42 min, lvl 14

Week 4
1/17    Keiser 47 min, tempo
1/18    elliptical 25 min, exhausted
1/19    Keiser intervals, 50 min
1/20    Keiser 40 min, lvl 14
1/21    Keiser tempo, levle 15, 50 min
1/22    2 x Keiser ride, am and pm, 47 and 37 minutes (covid)
1/23    Keiser 50 min, lvl 15, 14 alternate (covid)

Week 5
1/24    Keiser x 2, 50 min, 32 min, varying paces (covid)
1/25    walked 2 miles, very short bouts of jogging (covid)
1/26    Keiser    50 min, 10 min 15, 5 min 14
1/27    Keiser    36 min, 5 min intervals
1/28    Keiser    45 minutes, intervals, 1 on, 1 off
1/29    Keiser    55 minutes intervals, 1 on, 1 off
1/30    Keiser    40 minutes, lvl 14

Week 6
1/31    PRP injection, no exercise
2/1    Weights only
2/2    Keiser 52 min, easy
2/3    Keiser 47 min, easy
2/4    Keiser 50 min, easy
2/5    Keiser 50 min, easy
2/6    Keiser 45 min, easy

Week 7
2/7    Keiser 45 min, 14
2/8    Keiser 41 min, 14, 15 every other min
2/9    Keiser 50 min, 14
2/10    Keiser 47 min, 14, 15 every other min
2/11    Keiser 50 min 14
2/12    Keiser 50 min, lvl 14 1 min, 15 2 min
2/13    Keiser 48 min, 14

Week 8
2/14    2 mile walk, still sharp pains, Keiser 45 min, lvl 14, 15
2/15    Keiser 51 min, lvl 15, 3 min, 2 min, 1 min, 14 one min between
2/16    Keiser 51 min, lvl 14
2/17    45 min Keiser alternate 14, 15 every minute
2/18    Keiser 52 min, 5 at 14, 5 at 15
2/19    Keiser 47 min, 16, 15, 14
2/20    Keiser 45 min, level 14, then elliptical 17 minutes, weights

Week 9
2/21    3 mile walk jog on monon, more jogging than last week
2/22    47:00 ride, 5 at 14, 5 at 15
2/23    Keiser 40 min 14, 15 every other minute
2/24    Keiser 50 min. 15 x 5, 4, 3, 2, 1, 2, 3, 4, 5 ladder
2/25    Keiser 45 min, 14, 15 every 5 minutes
2/26    Keiser 42 min, 14, 15 every other minute
            2 miles, 1.5 miles jog, .5 miles walk
2/27    Keiser 45 min, 14, 15 every other minute

Week 10
2/28    3 miles, 2.5 miles of jogging, .5 miles of walking,
3/1    Keiser 55 min, 15, 14 every other min
3/2    3 mile jog, CRC run, under 11 pace
3/3    Keiser 52:00, 14, 15
3/4    3 mile jog, 10:23 pace, still a little sore
3/5    Keiser 52:00, mostly at 15
3/6    3 mile jog, quite sore, then 45:00 ride, lvl 15 2 min, 14 1 min

Week 11
3/7    Keiser 53:00, leverl 14, 15, every 5 minutes
3/8    57:00 workout, run 4.5, then walked to 5.17 (5 miles)
3/9    Keiser 53:00, 14
3/10    Keiser 42:00, 15, 14 every other minute, then 2 mile run outside
3/11    55:00 ride, 14, 15 every 5 min
3/12    42:00 ride, 16 15 14 intervals
3/13    AM, keiser 48:00, 15, 14, every other minute PM 47:00 ride, 15 tempo

Week 12
3/14    3.14 mile run for Pi day
3/15    Keiser 50:00, 14, 15 every other minute
3/16    3 mile run with CRC, slow,
3/17    Keiser 57:00, lvl 15 10 min, 14 5 min.
3/18    Keiser 43:00, 14, 15 x 1 min each
3/19    Keiser 51:00, 14, 15, and some :30 at 16
3/20    Keiser 51:00, 15 for 2 min, 14 for 1 min

Week 13
3/21    3 mile run, 9:20 pace,
3/22    53:00 ride, at 15 mostly
3/23    50 min ride, 14, 14, 16 intervals
3/24    60 min ride, 14, 15
3/25    50 min ride, 15, 14 every 5 min
3/26    am ride 50 min ride, 15 x 2 min, 14 x 1 min, PM - 40 min ride at 14
3/27    am ride 45:00 at level 15, PM 42:00 ride 16 :30, 15 1:00, 14 :30

Week 14
3/28    elliptical 53 min, 7 miles
3/29    60 min ride, 15, 14 every 5 min
3/31    4 miles, jog .5, walk .25 for 4 miles
3/31    51:00 ride, 14 1 min, 15 2 min
4/1    60:00 ride, 15, 14 every other minute
4/2    AM, elliptical 40 min run, lvl 11, 5.2 miles, then 1 mile on TM with .5 mile jog, PM, keiser ride, 47:00 1 min at 14, 2 at 15
4/3    ride 43:00, 14, 15 every other minute

Week 15
4/4    elliptical 10k, 46:25, 50 min total, then 1 mile on Tm with .5 mile jog
4/5    52 min ride, 15x1, 14x1, 15x2
4/6    elliptical 10k, 46:05, cooldown to 50
4/7    52 min ride, lvl 15
4/8    55 min ride, 14, 15 every other min
4/9    AM 33 min ride, lvl 15 every 5 min
4/10    AM elliptical run 10k, 47:25, cooldown to 51:00, then weights, PM 45 min ride, 15x2, 14x1, 15x1 repeats

Week 16
4/11    61:00 ride, 15x1, 14x2, repeats
4/12    ellip 10k, 47:05, then 1 mile on TM, .5 run in mid
4/13    55 min ride, 14 x 2, 15 x 2, repeats
4/14    elliptical 10k, 46:25, then 1.5 miles on TM, jogged middle mile
4/15    53:00 ride, 14, 15
4/16    am - 4 mile run/walk, walk .25, run .25 for 4 miles, PM - 42:00 ride, alt 14 and 15
4/17    41 min ride, 2 bouts of 15 for 5 min, easy

Week 17
4/18    4 miles, run 1, walk .25, jog .5 until hit 4 miles
4/19    47:00 ride, 14x1, 15x2
4/20    4 miles, CRC run, jog 2, walk .5, jog 1.5
4/21    52:00 ride, 14x5, 15x5
4/22    jog 2 miles around college meadows
4/23    4 miles with CRC run, run 2, walk .25, run 1.75
4/24    4 miles with Brad around his house, run 3.5, walk a little, jog home

Week 18
4/25    elliptical 10k, 47:05, cooldown to 55:00, 7 miles total
4/26    3 mile run, then 36:00 ride, 14, 15, 1st run in Brooks
4/27    4 mile run iwth CRC 9:14 pace
4/28    45 min ride, 15x2, 14x1
4/29    ride 60:00, 15x1, 14x1
4/30    4.5 mile run with CRC, then 33:00 ride, 15x3, 14x1
5/1    3 mile run

Week 19
5/2    4.5 mile jog, run 1, walk .25
5/3    52:00 ride, 15 to 15, then 14, 15 every 5 min
5/4    4 miles, CRC run, 909 pace
5/5    52:00 ride, 14, 15 every other minute
5/6    2 mile jog around CM
5/7    4.5 miles, walk .25, jog .75 then 35:00 ride, 2:00 x 15, 1:00 x 14
5/8    4 mile run to 86th and home, 40s, nice

Week 20
5/9    rode 55 min, 15 x 3, 14 x 1
5/10    4.5 miles on monon, jog 2, walk .25, jog 1, walk .25, jog 1
5/11    4 miles with CRC, walk .5, jog .5 x 2, walk .25, jog .75 x 2
5/12    weights only
5/13    2 mile run around CM, slow, warm
5/14    4.5 miles with CRC, crossed ovcer 85,000 miles
5/15    AM - 4 miles, slow, sore, on monon
           PM rode 51:00, 14, 15 every other minute

Week 21
5/16