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.

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.

Broadway

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.

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