Saturday, October 31, 2009

Fox River Trail

8 Miles 59:34 7:26 average per mile
7:00 am) light rain and windy upper 30's
Joined the running club at Voyager Park. My legs felt good except my
quads are still sore. The first mile I was stiff but loosened up as the
run went on. Going to run some trails tomorrow with Scott. Then
it's the big game. Packers vs. Vikings. Should be fun to watch.
Happy Halloween!


Thursday, October 29, 2009

Gold's Gym

20 Minutes bike
25 Minutes elliptical
15 Minutes weights

Wednesday, October 28, 2009

UWGB Trail

4.75 Miles 40:45
5:30 pm) 50's nice
Ran with Rick. Feeling pretty good. My quads are still sore but getting
better. Overall I feel much better than I thought I would after running
50 miles. I plan on taking it easy for a few more days. Next week I will
start back at it.
My next race will probably be Houston Marathon Jan. 17, 2010. I will
do a few others before then but just short ones. Next weekend I might
do a trail race it's 10 miles. I will wait and see if I feel good enough to
do it. I'm excited to do another ultra. Not many to pick from around
here in the winter though. I for sure plan on doing Ice Age 50 mile
trail run May 2010.


Sunday, October 25, 2009

North Face Endurance Challenge

50 Miles 7:08:39 6th Overall 1st in age group (30-39)
6:00 am) mid 30's light mist
Mike and I drove drown Friday and picked up our packets. We then
went out for pasta dinner and then back to packet pick-up to hear
the guest speakers. Afterwards went back to the hotel and got gear
ready for the morning. Got to bed around 10:30 pm. Alarm went
off at 3:45 am. First thing we did was eat. I made pancakes. Then
hit the shower and got dressed. Loaded up the car and on the road
at 5:15 am. Arrived at 5:30 dropped off our drop bags and made
final decisions on what to wear.

The race started at 6:00 am in the dark. We all had head lamps on
so it was not that bad running in the dark. I started out in pants
over my shorts and had a light jacket on with a t-shirt underneath
and arm warmers. I was warm after a mile. Luckily I new Mike and
I had drop bag at mile six so we could drop off excess clothing.
First 6 miles went smoothly. We were not going real fast but at a
good pace. A few runners went out much faster. At mile 6 some
of the volunteers said the leaders already went through 6 minutes
ago. So I arrive at mile 6 looking for the drop bag. It's not there!
I went ahead and took of my pants and my jacket. So no bag what
do I do with my clothes? Mike asked the volunteer if she could put
the clothes in a bag and write our bib # on it. So we put it all in a
pile for her to put in a bag. I had sat down my water bottle on the
ground when changing and picked up the bottle with the clothes
and it was in the pile. I didn't realize this till I was about a mile
away from the aid station. I wasn't going back for it.

So know I'm feeling all out of whack. I'm thinking to myself 44 miles
to go and no water bottle this is not good. In my training runs I
always carried a bottle and drank every mile. Know I have to drink
every 5 or so miles. At this point I'm running fast trying to catch
back up with someone. After 2-3 miles I caught back up with Mike.
I was then able to slow my pace down to a more reasonable pace.
While running with Mike I had to stop a couple more times to use
the bathroom. I stopped 3 times in the first 20 miles to go. I'm not
sure why though I was not overly hydrated. At each aid station I
was having to stop and stand around and drink out of the cups. I
would try and drink 3 cups.

At mile 21 was another aid station and also had drop bags. This is
where I stopped got some items out of my bag including my mp3
player. I grabbed some salt at the aid station. I was stupid though
I swallowed a bunch of it and left the aid station with nothing to
wash it down. No water bottle! Oh well I kept on running turned
on my mp3 player. At this point is when I lost Mike. I would be on
my own the rest of the day.

This is my first race I have ever used music and I'm sure glad I did.
It really helped me. I ran the last 30 mile feeling good. My first 20
felt like I couldn't get into a groove. I passed many runners in these
30 miles. I was never passed the rest of the day. I did not walk any
of the race other than some of the steep hills and I would power
walk them.

The course was awesome I expected it to be a mess with all the
rain we had all week but it wasn't. Sure there was some puddles and
mud but I couldn't complain. I had extra shoes in my drop bad but
never changed them.

I finished the race feeling strong. I think I could have kept going.
My parents were at the finish and I was happy to see them. The
last time they saw one of my races I did not finish so good. I was
injured and couldn't even walk afterwards.

I'm so glad I did this race. This was a great experience. I look
forward to doing more ultras.


Sunday 3 Miles recovery run.

Wednesday, October 21, 2009

UWGB Trail

7 Miles Not sure on the time. Didn't really care. Just wanted to
get the run in without injuring myself.
5:30 pm) low 50's
Ran with Rick tonight. Last run before my race Saturday morning.
I'm just going to take it easy the next 2 days. I took off from
work so I can just rest my body and stay off my feet.
I just checked the forecast it has been upgraded slightly. Maybe
it will keep getting better I hope.
Tomorrow night I'm going to the movies for the 1 night showing of
Race Across The Sky - Leadville Trail 100 Mile. Documentary film
featuring Lance Armstrong.

Will post race recap Saturday night. Nothing to post till then.

Monday, October 19, 2009

UWGB Trail

8 Miles 56:15 7:02 average per mile
152 HR average
5:30 pm) 50's sunny nice!
My hamstring is still sore. Felt good on the run though. I
am only going to run 1 more time this week Wednesday. I should
be ready to go Saturday.
The forecast for Saturday gets worse every time I check it 42 rain/
snow showers. I hope it changes for the better. This is too
cold for my liking, especially if I wear shorts.

Saturday, October 17, 2009

Fox River Trail

12 Miles 1:27:48 7:19 average per mile
7:00 am) mid to upper 30's cloudy
Ran with the Green Bay running club.
One week till race day!!!


Thursday, October 15, 2009

UWGB Trail

7 Miles 51:10 7:18 average per mile
5:40 pm) low 40's
Ran with Mike. Felt good.

Wednesday, October 14, 2009

UWGB Trail

4.75 Miles 41:03
5:30 pm) 40's
Ran with Rick.


Tuesday, October 13, 2009

Reforestration Camp

7 Miles 49:00 7:00 minute per mile average
5:20 pm) mid 40's chilly
Knee felt good but hamstring got sore the last mile.
I felt very good otherwise.


Sunday, October 11, 2009

Fox River Trail

10 Miles 1:04:55 6:29 average per mile
No HR data was acting up
2:20 pm) 40's sunny
Legs felt good so pushed the pace today. My knee felt
better also.
47 Miles for the week on 4 days of running.


Saturday, October 10, 2009

UWGB Trail

20 Miles 2:31:47 7:35 average per mile
5:30 am) 30's COLD!
Ran the first hour in the dark. Was cold but I was dressed
warm. Run went well other than my knee was bothering me for
the last 5 miles. I hope it's nothing serious. I'm glad I'm
at the tapering stage.


Thursday, October 8, 2009

UWGB Trail *29:44*

10 Miles 1:08:05 6:48 average per mile
5:25 pm) cloudy cool 50's
Ran 2 loops.
Loop 1 33:36 7:00 average per mile. 145 HR average
Loop 2 29:44 6:14 average per mile. 160 HR average
This is the fastest I have ever run this. Previous best was 29:58
1/2 Mile cool down.
Did not plan on pushing this hard on the second loop. I got off
to a fast 1st mile so decided to go for it.
I guess taking 2 days of this week helped. My legs feel like they
are recovering good after last weekends long runs.

Tuesday, October 6, 2009

Gold's Gym

7 Miles 50:50
5:30 pm)
Legs felt heavy. Okay run.


Sunday, October 4, 2009

Fox River Trail

15 Miles 1:46:00 7:04 average per mile
145 HR average
3:00 pm) 50's cloudy
I felt good considering I ran a few miles yesterday.
My only ache that bothered me was my IT Band. It was
okay once it got warmed up. It's very sore now that
I'm done and sitting around. Miles 1-7 were all above
7:00 minute pace and miles 8-15 were all below 7:00
minute pace.
I'm now ready to start tapering. I think I'm going to
cut back pretty drastic as I think my body needs to
heal and recover so I can be fresh on race day.
This was a new high for me this week 76 miles. I ran
6 days and did 50 of it in 2 days.


Saturday, October 3, 2009

Kettle Moraine State Park Eagle WI

35 Miles 5:47:36 9:56 average per mile total time
5:13:15 8:57 average per mile actual running time
Mike and I drove down to Eagle this morning. We
left Green Bay at 5:30. We didn't get to running
till almost 9:00. The weather was great overcast
and upper 40's at the start. The course was not so
great. It had rained quite a bit down there the
previous day and night and the trails were sloppy.
Some sections were so bad we would have to try to
run way off to the left or the right of the trail
to avoid the water. Plus we ran in a ton of sand.
Sand is not fun to run in. It wears you out quick.
We went out 8 and back for 16 total. We stopped at
the car to reload. I felt like I was totally spent.
This was hard mentally to get back at it. Knowing
I still had 19 miles to go and felt this bad was
almost too much for me. We started up again and
went the other direction. Well this direction did
not start out much better no sand but steep hills
with lots of rocks. This went on for 3 miles or so
before it got fairly flat. The rest of the run went
better. We headed back to the car and still had over
4 miles to go. Mike was not doing good at this point
he had side aches and his hip was hurting. We ended
up running on the roads this last bit. The pace was
slower but we kept moving.
We accomplished what we went to do. Run 35 miles and
get some time on the feet. This was the farthest I
have ever run so I am proud of that. Afterwards we
stopped and got some high calorie food and went to
a antique mall. Walking around the mall actually felt
good on the legs. We then drove home. Long day got
home after 8:00 pm. Glad it's over!!!


Thursday, October 1, 2009

Fox River Trail

5 Miles 30:27 6:05 average per mile
152 HR average
5:45 pm) cloudy and chilly 50
I went easy last night and new I was only going 5 tonight
so I decided test my fitness. I am happy with how it went.
I ran each mile faster than the previous. My last mile is
faster than I have run mile repeats in the past. I'm not
sure how much this improvement in my speed is going to
translate to my upcoming ultra. Especially in one that is
19 miles longer than I have ever run. I do think I am more
fit than last year at this time so hope that shows on race
Mile 1 6:52 HR 130
Mile 2 6:18 HR 150
Mile 3 5:58 HR 158
Mile 4 5:46 HR 165
Mile 5 5:30 HR 165