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.

InCompetition

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.

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.

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.

Mile/Pace/HR
1/7:21/140
2/6:56/148
3/6:46/152
4/6:45/155
5/6:40/157
6/6:56/152
7/6:42/158
8/6:44/159
9/6:37/161
10/6:27/163

Broadway

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.
Mile/Pace/HR
1/7:26/136
2/6:47/148
3/6:40/152
4/6:40/155
5/6:41/157
6/6:45/154
7/6:51/157
8/6:54/156
9/6:56/156
10/6:41/161

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.

InCompetition

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.