Thursday, April 29, 2010

Fox River Trail

10 Miles 1:11:10 7:07 average per mile
5:45 pm) low 60's Windy!
142 HR Average
Ran slower than I have in a while. Used my HR monitor to keep me
from pushing too hard.


Wednesday, April 28, 2010

Reforestation Camp

13.7 Miles 1:35:27 6:58 average per mile
5:30 pm) 50's sunny
2 Loops Yellow
Loop 1 48:24
Loop 2 47:03
Definitely felt a bit slow tonight. I pushed it pretty hard but
the pace was not all that fast for the effort.


Tuesday, April 27, 2010

Fox River Trail

10 Miles 1:03:15 6:19 average per mile
5:30 pm) low 60's Sunny
I pushed it on this run. Especially the last 3 miles. My last 3 miles
was at my 5k pace.


Monday, April 26, 2010

UWGB Trail

9.92 Miles 1:07:43 6:49 average per mile
5:30 pm) 50's sunny/windy
Took off yesterday since I was not feeling very good. The 20 mile
run Saturday was harder than I should have run so soon after a
marathon. Tonight I felt very good after a few miles.


Saturday, April 24, 2010

Cellcom Training Group Run

20.3 Miles 2:17:45 6:47 average per mile
7:00 am) 50's Cloudy
Ran with Mike, Jason and Eric today. I did not feel so good the
first few miles. Legs were heavy. As the run went on I felt better.
After 12 miles or so Mike picked up the pace I tried to go with
him. I kept him in sight and tried to hold on. I finally caught
him at a water station and we finished up the run together. Mike
is running great. He should go sub 3 at Cellcom for sure. Today
was his last long run and he is going to taper now.
My next race is in 2 weeks Ice Age 50 miler. I will probably run
a fair amount this next week and then have a 1 week taper/rest.
I'm actually a bit worried about this race. I will have no run
longer than 26 miles going into this race. I would have preferred
to have had a 30 and a 35 mile training runs. Just didn't work
out for me. I will use this 50 miler though to get me in shape
for the 100k I have planned in June.


Thursday, April 22, 2010

Fox River Trail

15 Miles 1:37:17 6:29 average per mile
5:30 pm) mid 50's sunny
Tempo Run
Felt much better today. So decided to go longer and push it some.
Legs have recovered nicely from the marathon.


Wednesday, April 21, 2010

Reforestation Camp

7 Miles 50:53 7:15 average per mile
5:45 pm)40's Windy/Cold
I started to feel sick at work today. I got home from work
and had a headache so took a couple Tylenol. It helped some
so decided to go run after all, even though I had no energy
to do so. The run went okay but was not easy. I wanted to
run longer today but 7 was enough. Hope to feel better tomorrow.
Going to bed early.


Monday, April 19, 2010

UWGB Trail

8 Miles 58:00 7:08 average per mile
5:40 pm) mid 50's
Not too sore today. Legs just felt tired though. I think I need
a rest day tomorrow.

Sunday, April 18, 2010

Fox River Trail

10 Miles 1:10:12 7:01 average per mile
2:10 pm) 50's Sunny/Windy
Legs felt okay today. I was low on energy though. I did 5 out
and 5 back and the 5 back was hard. Plus it was into the wind.

60.3 Miles for the week.

Saturday, April 17, 2010

Navarino Trail Marathon

26.2 Miles 2:57:36 6:47 average per mile
2nd Overall 1st Age Group
8:00 am) low 40's Sunny/Windy
New PR for Trail marathon. I never thought today I would break
3 hours.I was thinking maybe 3:05 or so. I knew from the start
I would not win. The first place finisher went out like a mad
man. At mile 1 I already lost sight of him. I was comfortable
in 2nd and it stayed that way the rest of the race. I ran 1:29
or so for the first of two loops. So I new in my mind I had a
chance of sub 3.

I started the second loop feeling good but my splits seemed a
bit slower. By mile 18 I was still holding my own and decided
I was going for sub 3. I had nothing else to motivate me. I
knew first was out and I had a nice lead on the 3rd place
finisher. I pushed on. I never felt like I hit the wall at all.
The last few miles are the toughest part of the course with the
sand and hills and I was still running strong. I even had my
fastest split at mile 24.

I finished about 3-4 minutes behind the winner. He was more
than 5 minutes ahead of me at the half. I believe he turned an
ankle or something as my friend Alicia said he was limping
afterwards. He came down from Upper Michigan and is 29 years
old. So at least he was 10 years younger than me makes me feel
a little bit better.

Afterwards had a nice lunch with Jeff & Alicia. They served
Bison & Elk burgers. I had to try the Elk burger since I have
never had one. It was very good.

In the picture above is the finisher medal actually it's made
out of wood. It's pretty neat. I like it because it's different
from all the others that I have.

I feel pretty good so far I'm sure I will get sore and stiff
tomorrow or the next day. I will try and run tomorrow just an
easy shake out run.

Up next is my first Ultra of the year May 8th. I'm kind of
nervous because have not got in the long runs like I would have
liked. Today was a good long run at least.

Final note I ran in my New Balance MT100 shoes today and they
were awesome I love them. They really helped me especially in
the sandy sections. I might wear them for my 50 miler. My only
concern would be how would my feet hold up. They don't have
a lot of support or cushioning and the trail will be more rugged
than the one I ran today.

Thursday, April 15, 2010

Fox River Trail

4 Miles 27:18 6:49 average per mile
5:30 pm) low 70's cloudy
Tried to not push the pace on this run. Ended up being faster than I
would have liked. Didn't feel hard though. Rest tomorrow. I'm ready
to rock n' roll. New shoes tonight. Got them today from Brooks. Good
price FREE! I'm a wear tester. Not a bad gig.


Wednesday, April 14, 2010

Reforestation Camp

10.5 Miles 1:09:35 6:38 average per mile
5:30 pm) upper 60's Partly Sunny
Ran the yellow loop and red loop. Felt strong tonight and pushed
very hard. I guess taking yesterday off had some benefits. I will
run 4 easy miles tomorrow and rest Friday. Saturday looks good
for the race a little bit chilly but better than hot. Co worker
told me today he would treat me to a dinner of my choice if I win
Saturday. Not that I think I will but gives me some extra motivation.


Monday, April 12, 2010

UWGB Trail

9.6 Miles 1:05:51 6:53 average per mile
Loop 1 33:40 7:02 average per mile
Loop 2 32:11 6:47 average per mile
5:30 pm) low 50's cloudy-sprinkles
Ran with the group tonight. Five of us tonight. I felt good tonight.
After the run bought some Nutella. I have heard some people talking
about it lately and thought I would try some. It's very good but rich.
It has a chocolate taste to it which I love. I spread it on some whole
grain bread. Taking tomorrow off plus I'm busy with family anyways.
I will run Wednesday and Thursday and take off Friday. Race is Saturday.

Sunday, April 11, 2010

Fox River Trail

10 Miles 1:08:58 6:54 average per mile
12:45 pm) 60 degrees Sunny Very Nice!
Didn't push the pace today. I ran low 7's for the first 5
then had some sub 7's on the way back. Still feeling yesterdays
run some what. Need to take it easy this week with a race coming
up on Saturday.

61.37 Miles for the week. Good week mileage wise. Probably the
most I have ever run the week before a marathon.

Saturday, April 10, 2010

Reforestation Camp

14.52 Miles 1:43:56 7:10 average per mile
10.11 Miles 1:11:54 7:07 average per mile (Red Loop, Yellow Loop)
4.41 Miles 32:02 7:16 average per mile (Red Loop)
9:00 am) low 50's Sunny
Not a great run today. Felt tired and did not enjoy the run as
much as I usually do. No big deal I have had way more good runs
than bad ones.
Looking forward to next Saturday. My first trail race of the year.
It's the marathon distance and is a 2 loop course. I have never
run the course so don't know what to expect. I have no real goals
for this one. I would like to place well though. It's a small field
so top 5 is probably very obtainable.


Thursday, April 8, 2010

Snap Fitness

6 Miles 51:15 8:32 average per mile
5:30 pm) Treadmill
This was a good workout. The added incline sure made it tough.
I would like to start doing more of these type of workouts. I
need to do even more incline as I get more of these under my
belt. These should help me at Pikes Peak in August. I did lots
of these back in 2008 when training for Pikes Peak.

Wednesday, April 7, 2010

Fox River Trail

10 Miles 1:04:05 6:24 average per mile
5:10 pm) 40's Windy and some rain.
Was kind of pushed into running this one fast. It started to
sprinkle when I started and I wanted to get 10 miles in but
didn't feel like getting soaked on either. So I figured the
faster I run the sooner I would get done. It never really
rained that hard on me but as soon as I got home it did get
worse. So I guess I'm glad I got it done.
Wanted to do some trail running instead but it rained quite
a bit last night and the trails would have been a mess.
Tomorrow looks wet again maybe snow even. Where did the nice
weather go?


Tuesday, April 6, 2010

Snap Fitness

8 Miles 57:20 7:10 average per mile
6:00 pm) Treadmill
Started out easy and slowly picked up the pace. I ran hard the
last couple miles. First time running on the mill since March 11.
It's been so nice lately I have not wanted to run inside.
Tonight though was a easy decision it was raining outside. I do
think I got a very good workout in though. My shirt was soaked
when I finished. I felt more tired after this than running 6:30's
outside. I need to do treadmill once a week in my opinion as it
forces me to run hard and not slack at all.


Monday, April 5, 2010

UWGB Trail

12.85 Miles 1:28:33 6:54 average per mile
5:15 pm) low 60's
Started out before the group and did 3.5 miles then joined the group
and ran with the Mike S., Mike D, and Scott L. Felt good tonight.
Ran in the New Balance MT100's. So far I'm liking them.


Sunday, April 4, 2010

Reforestation Camp

11.21 Miles 1:19:52 7:07 average per mile
Yellow Loop 48:28 6.71 Miles 7:14 average per mile
Red Loop 31:24 4.50 Miles 6:59 average per mile
11:30 am) 50's
First time this year running these loops. Nice to be back. These
are some challenging loops. Not technical but they have hills.

Ran in some light shoes on the Red loop New Balance MT100's.
They weigh like 7.6 oz. I like them just not sure if I can wear
them for a marathon. I'm used to a heavier more supported shoe.
I will try doing 10 in them tomorrow and see how that goes. I have
a trail marathon in 2 weeks and I'm hoping to wear them for it.

51.25 Miles for the week. Okay week only 5 runs. Had a great run
on Wednesday and Friday was a killer.

Friday, April 2, 2010

UWGB Trail

15 Miles 1:41:50 6:48 average per mile
3 Loops 33:58, 33:49, 34:03
I did a extra small loop on each of these to make it 5 miles
instead of my usual 4.77 miles.
5:20 pm) 70's Very Warm
Plan was to run 20 miles but ended up with 15. Several factors
played into this decision. I kind of ran out of daylight and
forgot my headlamp. Plus I have not run more than 10 miles on
trails this year and think it might have been too much of a
increase this soon. Also I ran way too hard and don't think I
would have had enough energy to do another loop. I thought I
would run at around 7:15 pace. I'm going to take tomorrow off
I have pushed it hard enough and need to recover.

Thursday, April 1, 2010

Fox River Trail

10 Miles 1:05:36 6:34 average per mile
5:40 pm) 70 degrees Warm!
151 HR average
Should have carried some water tonight. I'm not used to running
in the warmer temperatures yet. Tomorrow looks even warmer this
is some nice weather were having. I think I will do my long run
tomorrow after work instead of Saturday morning since it might