InCompetition

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!!!

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.

Treadmill Gold's Gym

10 Miles 1:12:30 7:15 average per mile
6:00 pm
Minutes/Speed MPH
10:00/7.5
10:00/8.0
10:00/8.5
5:00/8.0
10:00/9.0
5:00/8.0
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.

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.

InCompetition

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.

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!

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.