Thursday, July 30, 2009

Fox River Trail

8 Miles 52:11 6:31 average per mile
5:30 pm) upper 60's partly sunny
156 average HR
Did not plan on running this fast. I felt tired and sore before
the run. After one mile I was feeling great so I decided to
make this a tempo run. This is the best I have run since May.

Wednesday 10 Miles UWGB Trail
Not a great run felt tired and sore.

Monday, July 27, 2009

UWGB Trail

10 Miles 1:16:53 7:41 average per mile
5:30 pm) 70's cloudy
Okay run still sore. Feeling pretty good considering.

Sunday, July 26, 2009

Fox River Trail

6 Miles 45:32 7:35 average per mile
1:00 pm) 70's Cloudy

Felt pretty good. Not real sore from the marathon.
I feel a bit more sore tonight than earlier today.
Overall I feel much better than my last marathon.

No real plans for a while just want to get back in
shape and build my mileage up. I plan on signing
up for the North Face Endurance Challenge 50 Mile
run in October. I will need some serious training
for that. I have not gone more than 31 miles.

Saturday, July 25, 2009

Grand Island Trail Marathon, Munising, MI

26.2 Miles 3:24:21 15th Overall 2nd in age group
7:00 am) upper 50's Cloudy became Sunny.
Had a great visit to the Upper Peninsula of Michigan.
This was a fun marathon. You take the ferry out to the
Island and run the perimeter of the Island. The trail
was not terrible hard or technical but was challenging.
I felt good today I did not push it real hard just kind of
got into a grove and held it. This made it enjoyable
I felt great during the run and after. I was at mile 19
and I'm usually hurting at this point but today felt
as good as I did the whole day. I think I actually
ran faster the last 10k than most of earlier miles.
The trail was muddy in sections due to the rain we
got the day before. I was able to dodge all of the
puddles and my shoes remained dry. The day before
Mike and I did some sight seeing. Couple of pictures
above from that. The one is Miners Castle and the other
is Miners Falls these are located in Pictured Rocks National
Lake Shore.

Wednesday, July 22, 2009

UWGB Trail

10 Miles
6:15 pm) 70's sunny
2 Loops. Second loop 32:15.
No Garmin tonight. I went to put it on and it was dead.
So I just used my Timex watch. I felt really good on
the second loop and thought my time would have been
better than last week but ended up a bit slower.
I'm probably going to take the next two days off from
running and save my energy for the marathon.
I feel as ready as I can be with the limited time I had
to really train for this one. I'm not expecting to run
a fast time. I'm just glad to be running again. It didn't
look like I would be doing this marathon a few weeks
ago. I just hope to finish and not be injured. That's
my goal.

Tuesday, July 21, 2009

Fox River Trail

7 Miles 50:50 7:15 average per mile
5:30 pm) 70's cloudy
154 HR average
Weather looks like it will be cool for my marathon on Saturday.
Only 67 degrees for the high with chance of showers. This is
good since I have not really had any real warm temps to train

Sunday, July 19, 2009

Parents Property

4 Miles 32:40 8:10 per mile average
1:00 pm) 70's Sunny
Drove down to my parents last night. We had a get together
for family and friends. We had a huge bonfire and cooked
dinner over the fire. We shot off fireworks and did some
fishing. Some of the younger people stayed down by the river
and pitched tents. I stayed till about 10:30. I guess the party
went on till after 3:00. I went back to my parents and slept in
my old bedroom. I'm not into staying up so late. I guess I'm
getting old or something.
Got out for a run this afternoon. I just did a easy 4 miles.
It was all run on my parents property. They have over 100

Saturday, July 18, 2009

Scray Hill

13.28 Miles 1:43:03 7:45 average per mile
7:00 am) cloudy cool upper 50's
147 HR average
Ran with the running club. Felt good just not used to
the pounding of running on roads. I much prefer
trails. Just a few more shorter runs until next Saturdays
marathon. I'm excited to do it. I hear the course is very
scenic. I will try and take some pictures and post them
on here next Sunday.

Thursday, July 16, 2009

Fox River Trail

8 Miles 57:32 7:12 avg. per mile
6:30 pm) 60's cool
Okay run pace was good but didn't feel great. HR monitor
was acting up tonight so I don't know what it was. I think
I need a new battery. I have been using it since last May.
So it's probably time to replace it. Sure is cool here you
would never guess it was the middle of July. Tomorrow
is only suppose to be in the mid 60's for the high. I hope it's
cool like this next Saturday that would be good for the
marathon. I'm sure it will be warmer though.

Wednesday, July 15, 2009

UWGB Trail

10 Miles 1:24:12
6:45 pm) 70's Sunny Breezy
Ran first loop with co worker, 47:35 about a minute better than
last week. He seems to enjoy running on this trail. He said he
can't run on the treadmill because it's too boring. I have to agree.
Ran solo on the second loop. I really pushed hard on this one. I
think I ran about as hard as I can at this point in my fitness
level. I felt really good. My time was 31:55 (6:43 pace). This is
more than a minute faster than last week. HR was 159 average.
I saw 171 at the end when going up the final hill. Did half mile
cool down for 10 total.

Tuesday, July 14, 2009

Fox River Trail

8 Miles 1:00:18 7:32 average per mile
5:45 pm) low 70's cloudy, sprinkle
149 HR average
Took a while to warm up. I ran the first 4 miles
at around 8:00 pace. HR was running in the low 140's
At the turn around I picked up the pace and ran low
7's and under back. It felt good to finally run at
a faster pace. I don't have the stamina yet to run
many miles at a faster pace. It will come.

Sunday, July 12, 2009

Fox River Trail

6 Miles 46:24 7:44 average per mile
7:15 pm) nice cool
151 HR average
This morning I went back to Oshkosh for the final
day of Lifest. Jeremy Camp was the artist today.
He sounded very good. He is very talented. We sat
out in the sun and I ended up very sun burnt. I
forgot to put sun screen on today. I'm paying the
price now. I look like a raccoon. I have white around
my eyes from my sunglasses and my face is bright red.
Not a good look for me.
For the week 55 miles. I am very pleased with that.
Just a couple weeks ago I was lucky to get in 20-25
miles a week. Tonight's run was hard. I felt the fatigue
from yesterdays long run. I think I need a day off
tomorrow. Maybe mow the lawn that will be enough.

Saturday, July 11, 2009


24 Miles 3:05:41 7:44 average per mile
8:15 am) Sunny 60's at the start
I got a little carried away today. Plan was 20 if I felt
good. After 10 miles I was not feeling too good. After that
though it started to feel better. I then decided I should
do as much as I could. I did 5 loops and that was plenty.
I felt it on the last loop but maintained my pace. I am
very happy with this run. I just hope I recover okay and
my pinched nerve or whatever it is doesn't retaliate.
Two weeks away from the marathon so time to back off and
run smart.
Here is the numbers:
Loop 1 37:18 HR 151
Loop 2 37:22 HR 155
Loop 3 36:15 HR 155
Loop 4 36:29 HR 157
Loop 5 36:30 HR 159
.25 mile 2:00
I was fairly consistent on all of these and HR was pretty
consistent it got a little high on the last loop but I was
getting very tired.

Thursday, July 9, 2009

Lifefest Photos

Fox River Trail

5 Miles 37:57
150 HR Average
6:15 pm) 70's Sunny
Not a great run. Still some pain. Hope Saturdays long
run goes better.
Last night I went to Lifefest and even though I went
by myself I had a good time. I saw three shows. First was
Mathew West then Kutless and finished it off with Skillet.
Skillet was definitely the highlight for me. They rocked
it pretty good. Blogs - Skillet MySpace Blog Blogs - Skillet MySpace Blog

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Tuesday, July 7, 2009

UWGB Trail

10 Miles 1:25:30
5:30 pm) 70's Sunny Nice!
Did 2 Loops. I ran the first loop with a co worker. His
longest run before today was 3 miles. So 4.75 miles was
a challenge for him. He did very good. We ran most of
it but had to walk a few times. After he left I ran the
second loop solo. I felt good and pushed the pace. I
ran the second loop in 33:08 for a 6:58 per mile avg.
This is pretty good considering just yesterday I struggled
just to run a 8:00 mile avg. I did a half mile cool down
for total of 10. I have run the last 4 days in a row.
I need to take tomorrow off. Plus I'm busy tomorrow anyway.
I'm going to Oshkosh for Lifefest. It's a Christian Rock
Festival. I want to see a few of the artist tomorrow
evening and night. Plan is run 5 Thursday, 20 Saturday and
5 Sunday for a week total of 50.

Monday, July 6, 2009

Fox River Trail

10 Miles 1:19:05 7:55 average per mile
152 HR average
6:00 pm) 70's Sunny
Felt better today.

Sunday, July 5, 2009

Fox River Trail

5 Miles 45:47
12:15 pm) 70's sunny
Not a good run. I could not work out the pinch I feel
in my lower back area. Usually is gets better as I run
but not today.

Saturday, July 4, 2009

UWGB Trail

14.25 Miles 1:54 3 Loops 4.75 miles each
10:15 am) Partly Sunny 70's
Loop 1 39:50 155 HR avg.
Loop 2 37:55 161 HR avg.
Loop 3 36:19 164 HR avg.
Well once again really sore for the most part of this run. It
didn't start to feel better till about the 12th mile. Good thing
I'm training for a marathon and not a 5k. I ran slower today than
my last run and my HR was higher. I think the reasons for that
is I didn't sleep well last night and my hydration was not very
good. I'm glad to get this run under my belt. I'm getting in
some longer runs now and maybe I can get in a 20 mile run next

Thursday, July 2, 2009

Wrightstown Bike Ride

21.10 Miles 1:00:21 21.0 MPH average
6:00 pm) upper 60's cloudy
I pushed pretty hard on this ride. I had a 20.4 avg. at
the half way point. Decided to go for 21.0 average for
the ride. So I put the hammer down. I don't ride much but
this was my first ride with a average at 21. I don't
think I will push so hard on my next ride. I would like
to be around 19 or 20. I like biking but not nearly as much
as running. It serves it purpose for me though. I get a
great workout while letting the legs recover from running.
I don't see myself doing any real long rides this summer.
Maybe I will do up to 40 miles or so. No need to go further.
I'm not training for triathlons or anything like that. Maybe
a duathlon at some point. I think I will take off tomorrow
and try to run 12 on Saturday.

Wednesday, July 1, 2009

UWGB Trail

9.5 Miles 1:12:32 7:38 average
6:00 pm) 60's cloudy
155 avg HR
Ran 2 loops. First loop was not so good. I felt very sore.
It was not fun. My time was 37:40. Second loop I picked
up the pace and the soreness actually went away. I was
lengthening my stride a bit and felt like it stretched
out the sore area. I feel really good as I am posting this.
I hope it last. My time for the second loop was 34:52,
almost 3 minutes faster. My HR is getting better. I ran
this course on Saturday with the same 155 avg. HR but my
pace was 8:00. So I ran 22 seconds a mile faster at the
same HR that's an improvement. Still a long way to go.