Sunday, November 29, 2009

Noodleini 15k De Pere WI

9.3 Miles 55:39 5:59 average per mile
6th Overall out of 569
1st age group (35-39)out of 34
8:00 am) low 30's no wind! Nice Day!

Great run today. I ran a nice PR! My PR was from
back in February 56:37. So almost a minute off it.
What makes it more special is that after Thursday's
race I was considering not doing this because I
figured I was not going to run a good time. Sure I
could run it for fun but for me races are meant to
be raced. I'm a very competitive person and I can't
change that nor do I want to.

Before the race I did a mile warm up. I took GZ
advice and ran a hard 1/4 mile to open things
up a bit. I think that helped. Also I ran in racing
flats today and think that helped as well.

My goal was to run 5:55 to 6:05 miles today. I did
a great job on that goal. Only one mile was off a
bit due to me stopping for a drink. Below is my splits.

5/6:09 (water stop)
.3/5:45 (1:42)

35.3 miles for the week. Dropped miles this week
with 2 races will pick it back up this week.

Saturday, November 28, 2009

Mountain Bay Trail

10 Miles 1:25:09 8:29 average
6:10 am) cold upper 20's

Ran very easy today. Ran with some of my running
buddies. It was a cold morning but was very nice.
There was no wind so that made it feel warmer than
what the temperature was. Plus I was dressed very
warm. Two of the guys I ran with are going down to
Houston with me. We are staying at Dan's brothers
home he lives in Houston so it works out nice.

Tomorrow morning I'm racing a 15k. I hope it goes
a little better than Thursdays race. Not sure what
pace I will try and run but think I'm going to try
to hold a 5:55 - 6:05 pace as long as possible.


Thursday, November 26, 2009

Turkey Trot 5 Miler

5 Miles 29:33 5:55 average per mile
8:30 am) 40 cloudy & breezy
10th overall out of 1285 2nd in age (30-39)
Not a great race for me. I was hoping to be at least
a minute faster if not more. I just felt slow from
the start. Usually in these shorter runs the first
mile feels easy not today. I was struggling from the
start. I don't think I warmed up enough. I find I run
faster when I actually get a good sweat going before
the race starts.
I didn't wear my Garmin today. I thought if I didn't
wear it I might run better. Well I guess it didn't
help. I thought about not racing Sunday after today.
But changed my mind. I need to get back up on that
horse as the saying goes. Sunday is a 15k so that's
to my advantage I seem to do better the longer the
race is. Well see if nothing else it will be a good
training run.
Happy Thanksgiving!!!


Monday, November 23, 2009


10 Miles 1:06:24 6:38 average per mile
153 HR average
6:00 pm) mid 40's nice
Ran first 7 at my normal pace and decided to see how
hard I could push the last 3. Wanted to work on some
speed since I'm racing Thursday morning. Legs felt
pretty good considering my long run on Saturday.
Mile 8 5:51 HR 165
Mile 9 6:03 HR 165
Mile 10 5:52 HR 167
I was thinking I would run these faster but didn't
really know what to expect since I can't remember
the last time I pushed this hard. I hope to run
5:40's on Thursday for the 5 miler. It always feels
easier on race day.


Sunday, November 22, 2009

UWGB Trail

5 Miles 35:57 7:14 average per mile
3:45 pm)low 50's sunny Awesome weather for Nov.
Day got off to a rough start. I did a load of laundry
and when I started the dryer I hear a thumping noise.
I opened it up and checked the load. I noticed my blue
jeans had something in the pocket. Well guess what it
was my cell phone. Great now what do I do. I tried to
dry it with the hair dryer but no luck. So went to the
US Cellular and bought a refurbished smart phone. It's
a LG Tritan. I guess the good news is I have a much
better phone than what I had. Of course it cost me some
$$$ but needed a new phone soon anyways. So I guess it
all worked out okay. Plus I didn't have to extend my
contract so that's good as well.
Today's run was with Mike. I have not run with him since
the 50 miler so was nice to get caught up with him. I
actually felt great on this run. I was not really sore
at all from yesterdays run. Ran in new trail shoes Brooks
ASR 7. I got these from Brooks as I am wear tester for
them. They feel great so far. I have run in the 5's and 6's
and these seem as good if not better.
Looking to do a couple races this week. Thursday is a 5
mile Turkey Trot and Sunday is a 15k run. Not sure what
to expect since I have not done any real speed work.
This will be good test though and force me to push it.

61.2 Miles for the week.


Saturday, November 21, 2009

JFF Marathon

26.2 Miles 3:07:47 7:10 average
153 HR average
9:20 am) 40's Sunny
Just For Fun Marathon.
Not sure why I did this. I did not feel good from
the start. I did a out and back course and hit 13.1
miles and had to run the 13.1 to get back home. I
was at 135:30 at the half way point. I had 2 gels
and 1 pack of GU Chomps and 34 oz of water. Not
really enough for the distance. I wore my bright
orange Boston Marathon jacket since today was
opening day of Deer Hunting gun season. I was very
warm with the jacket on and sweated a lot. I finally
took it off at 20 miles. I really hit the wall from
miles 20-26 even though I kept the pace about the
same the effort was much much harder.
Here is my splits:
Slowest Mile 1 7:34
Fastest Mile 18 6:48
Looking at these numbers I see at miles 18-26 is
when the HR jumped up to the upper 150's. I also
noticed I had to push much harder to hold the pace.
I guess this is typical due to fatigue and lack
of hydration.


Thursday, November 19, 2009

Gold's Gym

5 Miles 39:00
7:00 pm)
Legs were dead tonight. Cut workout short. Not worth killing
13:00 elliptical


Wednesday, November 18, 2009

Broadway & Packerland Loop

15 Miles 1:43:24 6:53 average per mile
147 HR average
5:30 pm) mid 40's cloudy - light rain
Good run tonight. Happy to get in a longer mid week
run. This is something I plan on doing more. I think
12-15 miles is a good distance for a week day. I
might even do a 20 mile mid week run down the road
as I build my mileage up for Houston Marathon.

Tuesday, November 17, 2009

Packerland Loop

10 Miles 1:09:04 6:54 average per mile
148 HR average
5:45 pm) low 40's windy
This was a "KEY" workout for me. No not really. I got
new gloves today so decided to try them out. They are
made by Brooks. They have a key pocket in them. So
I put my house key in them. I went off on my run and
went to feel for the key and I felt nothing. I figured
it must have fell out. This was early in the run so
I just back tracked my run. I didn't find it. I then
went to my friend Alicia's house to get my spare key.
She was not home. I figured by the time my run was
over she would be home. I finished my run and stopped
again and she was still not home. I then ran back home
and remembered my landlord has a spare key so I would
ask him for it. So I get in the driveway and sure enough
the key was in my glove all along. I guess the key slid
down further than I realized and I did not feel that
far down. I guess that's a good thing that the key does
not bother you while running. So I stressed for nothing.
Nevertheless my run was not great tonight. I thought
about the key most of the run. I had plans on going
longer but this derailed them. Maybe tomorrow.


Sunday, November 15, 2009

Fox River Trail

10 Miles 1:09:33 6:57 average
2:22 pm) mid 40's
148 HR average
Okay run felt a bit tired from yesterdays run.
55 Miles for the week


Saturday, November 14, 2009

John Muir County Park Ice Age Trail Montello WI

22 Miles 2:48:33 7:40 average per mile
145 HR average
10:40 am) 50's overcast & warm
This run was down by my parents. It was about 13 miles
from their house. I stayed over Friday night and slept
in this morning. I new this part of the Ice Age Trail
was only about a 2 mile loop since I checked it out
online on Thursday. I was hoping maybe I could find
other trails as well to run but no luck. As it turns
out it wasn't even a 2 mile loop more like 1.6 miles.
I wanted to do at least 20 miles today and the idea of
running this loop more than 10 times was not all the
exciting to me. I will say though the loop was very nice.
It went completely around Lake Ennis. I just wish it
was more than 1.6 miles.
Well I started out and did a couple loops. I quickly
became bored with that so I did a couple loops the
opposite direction just to change it up a bit. After
6 loops I had it. I had to do something different.
I decided to just go out and run on some of the
county roads. This was a nice change of scenery. I
found some hilly roads so this was good. I ended back
at the park and had about 20 miles so I did one last
loop making it 7 loops. This was still short of 22
so I ran around the parking lot a few times to get
it. So interesting run but not one I will do again.
The weather was fantastic mid 50's.


Thursday, November 12, 2009

Gold's Gym

6 Miles 40:12 6:42 average per mile
6:00 pm)
Did 20 minutes on the bike to warm up. This run felt great.
It was very hard but a good hard. I ran most of this at 9.0-
9.5 mph. For me a 6:42 average on a treadmill is very good.
I usually struggle to run low 7's on it.
I plan on going to my parents tomorrow night and doing a
trail run Saturday. I have not run on any of the trails down
there. I'm not even sure where the trail is but I know about
where it is. It's part of the Ice Age Trail. Should be interesting
run. I don't know if it's going to be hilly, flat, rocky or what.
Distance will be determined on the run. I'll see how I feel and
will do a out and back route. I would like to do at least 20


Wednesday, November 11, 2009


8 Miles 57:13 7:09 average per mile
148 HR average
6:15 pm) 40's
Good news is I'm done with jury duty. We went till 3:30 pm. Was a
good experience but don't want to do it again anytime soon. The
case was about a 2 car accident. The main portion of the trial was
not about the actual accident but about medical bills and such.
The plaintiff was seeking more money than what the insurance
company was willing to pay. The dispute was not really about
who was at fault in the car accident the defendant admitted
she was at fault. So we had to decide how much if any the plaintiff
should be awarded. We reached a decision after 2 1/2 of deliberations.
My run tonight was not good. I felt awful. Just tired from the start.
I was going to run 10 but made it 8. I think I was feeling yesterdays
workout. Plus being in a courtroom for 2 days probably had some
effects on me.


Tuesday, November 10, 2009

Packerland Loop

9 Miles 58:26 6:29 average per mile
155 HR average
9:00 pm) mid 30's
Late run tonight. I was selected to serve on a jury. So I was at
the courthouse till 5:30 pm. The case is still on going so I can't
talk about it. Should be done tomorrow morning or early
I was going to run when I got home at 6:00 but was tired. So
watched The Biggest Loser till 9:00 then went out. I decided
after 2 miles to forget what the HR is and just run. I ended up
running hard. It felt good though. My last 3 miles were 6:14,
6:14 and 6:12 not bad.

Sunday, November 8, 2009

Fox River Trail

13.5 Miles 1:30:45 6:43 average per mile
152 average HR
3:20 pm) 50's sunny
Legs felt good today. Not really sore from yesterday. Weather was
awesome again.

50 miles for the week

Saturday, November 7, 2009

Stump Farm 10 Mile Trail Run

10 Miles 1:08:00 6:48 average per mile
7th overall 1st age group (30-39)
9:30 am) upper 50's NICE
Fantastic weather for November. Did a mile warm up. I was very
warm already. I knew I would be very warm for the race. I did
carry my hand held bottle. Glad I did. The race started out fast.
I am not a fast starter. I was 9th place almost from the start. I
was not feeling great the first mile my breathing was labored. It
never really settled down during the run. At mile 4 I took a GU
that I had in my pocket of my shorts. That helped some. I passed
2 runners in the first 3 miles then held my position the rest of the
race. I was not passed by anyone. I could see runners in front of
me but was not able to catch them. It kept me motivated though.
Considering I raced 50 miles 2 weeks ago I'm happy with my
results today. I guess there is some advantages to getting old I get
to place well in my age group at most smaller races. For first in my
age group I got a empty half gallon jug that I can take to Titletown
Brewing Company and have it filled. Not a bad prize.
So this will be my last trail race for 09. I am going to focus on some
road running for the next few months. I will do a 15k at the end of
the month and probably a 5k in early December. Main focus though
will be getting in marathon shape by Jan. 17.


Thursday, November 5, 2009

Packerland Loop

10 Miles 1:08:44 6:52 average per mile
5:30 pm) low 40's nice
Took off yesterday since I was feeling tired and both my Achilles were
bothering me. Today I felt tired all day not sure why? I figured it
would be a tough run tonight but I actually felt pretty good. I ran a
new course tonight. I have run all of it before on other runs but not in
this loop. I like running this type of run since you don't run any of the
route twice. I was not sure how many miles it would be but figured it
would be 8 or 9. It ended up being around 9. I decided to do an
additional mile to make it 10.
My HR monitor was not working right. It was off on several of the
miles. Not sure what's going on. I think I need to tighten it up. Maybe
that will fix it. I had to slide it up several times since it was a bit loose.
Mile 1 7:19 Flat
Mile 2 7:11 Flat and downhill
Mile 3 7:02 Flat and uphill HR 148
Mile 4 6:39 up and downhill HR 149
Mile 5 6:58 Gradual uphill HR 152
Mile 6 6:50 Flat and downhill
Mile 7 6:55 Flat
Mile 8 6:35 up and downhill
Mile 9 6:36 flat
Mile 10 6:36 flat HR 162


Tuesday, November 3, 2009


10 Miles 1:08:39 6:52 average per mile
148 HR average
5:30 pm) upper 30's
Ran on the concrete tonight. I'm not used to running on this stuff. It's not
near as forgiving as the trails. I need to re accustom myself to it so when
I run the Houston marathon January 17 I will be used to it. The route I
ran tonight is well lit. I didn't even need my head light.
I'm pretty sure I will do the 10 mile trail race on Saturday. My legs are
not 100% but feel pretty good. Plus the weather is looking fantastic.


Monday, November 2, 2009

Gold's Gym

5.5 Miles 40:00 7:16 average per mile
Did 10 minutes on the elliptical for a warm up before the run.
I can't believe how hard this workout was. I might be in trail running
shape but I'm sure not in treadmill shape. I was breathing hard and
was very hot. A few more runs like this and I should get better on the
mill. Now that we lost a hour of daylight it gets dark so early. I leave
work and it's almost dark already. So I will be running inside more. I
do plan on running in the dark as well. I have a head light so I will use
that. I plan on doing my longer runs on Saturday and Sunday to take
advantage of daylight.

Sunday, November 1, 2009

Reforestration Camp

10 Miles 1:22:00 8:12 average per mile
12:30 pm) mid 40's sunny
Ran with Scott today. We ran the green loop. This is a single track and
is fun to run. I have mountain biked this a few times this year but
never ran it before. This loop has a lot of turns on it so it's hard to run
it at a fast clip. I might be doing a race next Saturday on this course so
I wanted to get a feel for it. My header photo above is actually part of the
course I ran today.