Endurance Chase LLC

In it for the long run

Training for the Long Run

Are you?

 
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About Chase Nowak

I was born in Colorado Springs, CO where my love for running was ignited by the adventure and beauty of running in the mountains.

I went to Cornell College and graduated with a major in Economics and a minor in Geology. I ran Cross Country and track for four years and met my now wife, Allie Nowak, during my freshman year's pre-season XC boot camp.

I currently live in Plymouth, MN and plan promotions at one of the country’s largest retailers.

I run-commute to work as a part of my training. It's the best and most practical way for me to get the training and miles I need for ultra marathons. 

My heart is in ultra marathons  because of the people and community behind it. My first ultra was the Chippewa Falls 50-k where I fell in love with the post-race vibe and made great and lasting friends. Ultras are different from other races because people hang out after the race for hours on end compared to a 5K where you race, finish, and leave all too quickly.

I am passionate about planning for the long term when it comes to success across all aspects in life that are important to me: family, helping others, running, environment, investing, and career. Being diligent with ultra race training will forever be a focus and priority.

 

 

Favorite Race

Ice Age 50 mile

Elevation Gain

~3100 ft.

Location

La Grange, WI

Every problem can have multiple solutions. To see them you have to look at the big picture overall. Don’t limit yourself to just one route.

 

 

TRAINING

I run commute to work to get the miles I need. I live 11 miles away from work, so I don't do it everyday nor both to work and back. I will commonly run to work and take the bus back (or vice-versa) or will even drive and park at a trail and then run to work. I will run to and from work up to 1 time per week during peak training.

My training is based on heart rate. I believe that having a training plan that is based on proper heart rate and mileage is the key for successful training for an individual training cycle and for long term longevity for a healthy life without overworking the heart.

Specific Gear I Use:

  • COMMUTE PACKS: Osprey Stratos (larger pack), Camelbak HAWG (smaller pack)
  • SHOES: Hoka One One Clifton 2 or 3s
  • WINTER CLOTHING: Under Armour/Salomon tights, Northface Jackets, Smartwool socks
  • LIGHTS: Petzel 300 lumen headlamp, Niterider bike light 750 lumens (great for holding in my hand when near traffic)
  • MOST COMMON RACE NUTRITION: Hammer HEED (Mandarin Orange), Hammer Gel (Apple Cinnamon), & Hammer Perpetuem

CURRENT RACE SCHEDULE

  • Superior Fall Race- 100 Miler - Lutsen, MN September 7th, 2018 (PENDING LOTTERY ENTRY)
  • Minnesota Voyageur - 50 Miler - Carlton, MN July 28, 2018
  • Eugene Curnow Trail Marathon - Marathon - Duluth, MN July 14, 2018
  • Grandma's Marathon Duluth, MN  - June 16, 2018
  • Superior Spring Race- 25k - Lutsen, MN May 19, 2018 (PENDING LOTTERY ENTRY)
  • Zumbro Endurance Run - 17 Miler - Theilman, MN Apr 14, 2018                                                   

*** May spontaneously sign up for additional races outside of this list :)

 

RECENT RACE RESULTS

  • Grand Ridge - 50K - Issaquah, WA Nov 19, 2016
    • Overall:1 GP:1 4:40:59
  • Door County Fall 50 - 50 Miler - Sturgeon Bay, WI Oct 22, 2016
    • Overall:1 GP:1 5:46:49
  • The Runner's Flat 50K - 50K - Cedar Falls, IA Oct 8, 2016
    • Overall:2 GP:2 3:31:20
  • Ice Age Trail - 50 Miler - La Grange, WI May 14, 2016
    • Overall:1 GP:1 6:36:45
  • Chippewa 50K and 10K - 50K - New Auburn, WI Apr 23, 2016
    • Overall:1 GP:1 3:46:56
  • Trail Mix - 50K - Rockford, MN Apr 16, 2016
    • Overall:1 GP:1 3:30:58
  • Superior Fall Trail Race - 50 Miler - Lutsen, MN Sep 12, 2015
    • Overall:1 GP:1 9:04:01
  • Chippewa 50K and 10K - 50K - New Auburn, WI Apr 25, 2015
    • Overall:2 GP:2 3:47:43

 

PERSONAL BESTS

1500M- 3:59

1 mile- 4:21

5K- 15:07

10K- 32:00

Marathon- 2:36

50-K- 3:30:58

50mile- 5:46:49

 

COLLEGE RESULTS

https://www.tfrrs.org/athletes/2176791/Cornell_College/Chase_Nowak.html

MY SUPPORT

I work with two great coaches that advise me on running and strength workouts. Although I have a lot of running experience, I strive for outside opinions on what I should be doing and how I should be doing it.

BEN JACOBS is my running coach. He was a former Cornell College teammate and has been great friend of mine for more than 8 years. He currently works as an assistant coach for the University of St. Thomas and as a Race Team Director for Run and Fun. He coaches athletes of all experience and talent level to allow you to hit your running goals.

ANTHONY JAGIELO is a strength and endurance advisor coach. He is my brother-in-law and an Ironman Triathlete. He recently finished 9th at the 2015 Madison Ironman and has and will compete at Ironman World Championships in Kona, HI this year. He is currently a Tri-coach at Life Time fitness in Eden Prairie, MN.

DAN MILLS is my best friend and my top crew member. He currently lives in Denver and works as an Architect. He provides the best type of cheering depending on the moment of the race and helps tremendously.

Dan Mills and I after the Door County Fall 50

Dan Mills and I after the Door County Fall 50