Saturday, January 31, 2009

Bay Park Square Mall & East De Pere

12.1 Miles 1:25:29 7:04 average 15.2 Total
7:30 am) upper teens
Mike and I ran 4 miles then joined the 8:00 group ran 8 miles with
the group. Felt good except I have a bit of a groin pull. It was
sore when I started but got better as I ran. I did not like stopping
because then when I would start up again it was sore. The pace was
kind of fast today should have run a little bit slower.

10:10 am) Ran 3.1 miles with a friend from work he asked me to run
with him so I said yes. He is running his first 5k race next weekend
and he wanted to run the course before hand. He did very good. We
ranaround 8:30 miles total time 26:24. I'm sure he will break 25:00
next week.

Thursday, January 29, 2009

Gold's Gym

8 Miles 56:30 7:05 average
7:10 p.m.
Late start tonight. I got groceries after work then decided to
eat dinner before going to the gym. I was tired after work so
I did not plan on starting earlier. Glad I waited because I had
a good workout. 7:05 average for me is good on the treadmill.
I started off kind of slow and sluggish but after 30:00 I
started to feel good so I pushed the speed up and ran a lot
of it at 9.0 or above.
Afterwards I did 25 minutes weight lifting upper and some lower.

Wednesday, January 28, 2009


7 Miles 47:32 6:47 average
5:30 pm) 10 degrees.
2 Mile warm up
4 mile tempo 6:22(154-HR),6:24(157),6:30(161),6:23(163)
1 mile cool down
Tempo run tonight this was hard. My target pace was 6:24
I did good at hitting that except the 6:30 mile. Wednesday's
are going to be my tempo/speedwork day of the week.

Tuesday, January 27, 2009

Gold's Gym

8 Miles 59:05 7:23 average per mile
Okay run did not feel all that good. I still can't figure out
why the treadmill is so hard for me. I can run this pace outside
and it's a easy run but on the treadmill it's hard run. The good
thing is I get a great workout in.

Monday, January 26, 2009


9 Miles 1:06:45 7:25 average
5:30 pm) 6 degrees and windy
It was cold tonight but I was dressed for it and was warm.
Tonight was the start of my 16 week training program for
my May 17th Marathon. The Cellcom Green Bay Marathon.
I will have some other races before this one but this
is the one I'm focusing on. My goal is to PR and finish
around 2:45-2:50.

Saturday, January 24, 2009

Gold's Gym

4 Miles 33:20
20 minutes weight lifting upper body
It was way to cold outside today for me. It was minus 6
actual temp. much colder with the wind chill.
So I went to the gym. Started with 20 minutes weight lifting.
Then hit the mill. I could tell after a minute or so that I
was feeling off today. I thought maybe I would feel better
after a mile or so but never happened. I decided just to do a
short run and call it a day. No sense in forcing if you don't
feel good. Oh well I don't have many bad workouts so no big deal.

Thursday, January 22, 2009

Broadway Part II

10 Miles 1:07:56 6:48 average
5:20 pm) 154 HR average
Decided to do the same run as last night. I wanted to
see if being somewhat sore and tired from yesterday
would have a effect on my run as far as pace and HR
goes. The first miles felt okay but I could feel the
fatigue in my legs. My pace was slower but not much.
Then after the 5th mile I turned around and headed
back still feeling tired at mile 6. When I got to
mile 7 I was actually feeling better to my surprise.
I ran strong miles 7-10. So I'm happy with this run
and how well my body responded. I have not done back
to back 10 mile runs in like forever so this was
a good experiment. I will probably try this again
in a few weeks or so to see how I do. I ended up running
27 seconds faster and my HR average was only 1 beat higher.
I thought I would run maybe 10 seconds a mile slower and
figured my HR would be at least 5 beats higher on average.


Wednesday, January 21, 2009


10 Miles 1:08:23 6:50 average
153 average HR
5:15 pm) 20's
I wore my heart rate monitor tonight. I have not been wearing
it lately. I figured I better wear it tonight so I can see
how high it is. It was not as bad as I thought it would be.
I guess I'm in better shape than I thought I was. That's a
good thing.
I'm posting my pace per mile and HR so I have it on record.
I have yet to buy a 2009 log book. So this is my only records
for now.

Tuesday, January 20, 2009

Gold's Gym

30:00 weight lifting total body
30:00 elliptical
30:00 bike
6:00 p.m.
Not much to say about this workout I felt good that's
about it. Tomorrow I will run outside after work.

Monday, January 19, 2009


5.5 Miles 39:16 7:09 average
5:30 pm) 20's
Good turnout tonight we had 6 runners show up. We have been getting
just 3 of us lately. I felt good I pushed the pace a little harder
this week than I have the last few weeks. Roads were slippery but
better than they have been of late. I wore my screw shoes again.

Saturday, January 17, 2009

Bay Park Square Mall

9 Miles 1:07:28 7:30 average
8:00 am) 8 degrees below 0 wind chill & snow.
It was another cold one today but believe it or not this is a
warm up compared to the last couple days. I was actually
overdressed today and got very warm. The last mile was tough
we ran straight into the head wind. I was running with 3 other
guys and we took turns at the lead. Glad I ran outside today it
was not that bad and the footing was better than last week.
Can't wait till Wednesday it might hit 30!

Thursday, January 15, 2009

Gold's Gym

30:00 minutes elliptical
30:00 minutes bike
Good new after tomorrow it starts to warm up some what.
Can't wait this is way to cold!

Wednesday, January 14, 2009

Gold's Gym

7.75 Miles 60:00 Treadmill
Tried something different tonight. Did some incline for
the first time in months. I usually just set it at 1%
and leave it and adjust the pace not the incline. This
was kind of fun actually. I think I will do something like
this once a week.
20:00 strength training upper body.

Tuesday, January 13, 2009

Gold's Gym

Treadmill 4.1 Miles 30:00
Elliptical 30:00
Weight training Legs 15:00
Very cold today. It's minus 12 out right now.

Monday, January 12, 2009


5.5 Miles 43:13 7:53
5:30 pm) 20's snow
Glad to get to run outside tonight becuase the next several days
are going to be very cold below 0. So I will run indoors on the
treadmill. I'm so ready for spring!!!

Saturday, January 10, 2009

Green Bay

10 Miles 1:14:00
8:10 am) 13 degrees cold.
First run for the Cellcom training group runs. Big turnout I
would say close to 200 runners showed up. I Ran with Mike and Rob.
I was a little bit stiff today from the cold and my quads were still
sore from Thursdays treadmill run.

Thursday, January 8, 2009

Treadmill Gold's Gym

10 Miles 1:12:30 7:15 average per mile
6:00 pm
Minutes/Speed MPH
Last 22 minutes can't remember the exact segments. It was up and
down between 8.0-10.0
Good run tonight I feel I'm getting my fitness back some what.
Thought about running outside but it was dark and cold outside
and slippery so I opted for the mill.
Last night I went to the Cellcom Green Bay Marathon Kickoff party.
It was a good time. I saw a lot of friends that I have not seen in
a while. Guest speaker was Bart Yasso. He was very funny. He had
some good stories to tell. I read his book last summer so I knew
a lot about him before last night.

Tuesday, January 6, 2009

Gold's Gym

45 minutes elliptical
4.2 miles treadmill 30:10 7:11 per mile
5:00 pm)
Couldn't get in the spin class all the bikes were taken.

Monday, January 5, 2009


5.5 Miles 42:22
5:30 pm) 20 degrees
It was super slippery tonight. We had a ice storm Saturday
night. I wore my screw shoes and was very happy I had them on.
The guys I ran with had regular shoes on and were slipping a lot.
I'm pretty sure next week they will do the same to there shoes.

Saturday, January 3, 2009

East De Pere

8.2 Miles 1:04:28 7:52 average
7:00 am) 15 degrees
Ran with the local running group. 21 people showed up not
bad. Roads were snow covered so it was kind of hard to run
at a faster pace. I feel out of shape. I look forward to
getting back in shape. This was my first run of 2009.

2008 was a great year running wise for me.
I ran 4 marathons, 2 half marathons, 2 10k's, 1 5k, 1 4 miler
and a 50k.

I had PR's at all distances but the 5k.
5/18 Cellcom Green Bay Marathon 2:53:54
6/28 Green Lake 10k 36:38
8/9 PFC Ryan Jerabek, USMC Memorial 4 miler 23:46
9/21 Fox Cities Half Marathon 1:21:38
10/25 North Face Endurance Challenge 50k 4:10:34

Highlights for 2008.

4/21 Running a perfect race at Boston ran even splits for first
and second half even with the hills. 2:55:10 (1:27:41 half)

8/17 Pikes Peak Marathon this was a awesome experience. I had
never been to Colorado so I was excited but nervous to do this
marathon. I didnt know how my body would hand the altitude and
I had no real issues with it other than it just slowed me way down.

10/25 North Face 50k trail run. My first ultra marathon. This was
fun and I even won!

Thursday, January 1, 2009

Treadmill Gold's Gym

Wednesday, December 31, 2008
5.5 Miles 39:55
Last run of the year. Felt good.
2132 Miles for the year. I'm happy with that. My goal
was 2000 for the year. My 2009 goal is 2500.