Broadway

8 Miles 57:35 7:12 average
152 HR average
6:25 pm)15 degrees
HR was high tonight probably because I'm tired. I will take
tomorrow off and hope I feel good for Sat. mornings race.

Gold's Gym

7 Miles 48:40 6:57 average
6:30 pm)
2 miles warm up
1 mile at 10.1
1/2 mile cool down
1 mile at 10.1
1/2 mile cool down
2 miles at 9.1 and up to 10.0
Good run the 1 mile repeats at 10.1 were hard.
I was happy with this run till I finished. That's when I realized
I didn't set the incline to 1%. So that made the workout easier.
Still was a good workout and I got to work on my turnover. I will
need that for Saturday's 15k race.

Gold's Gym

8 Miles 56:10 7:01 average
6:20 pm)
Felt better tonight. I was able to push it pretty good.
I was running 5 minutes at 8.2 then 5 minutes at 9.0 - 9.2
did that for the whole run. Warm up was about 5 minutes at
7.5. I almost got under 7:00 minute pace. I will soon.

Got into the Brooks I.D. program today. I'm excited about
that I will get 40% discount on running apparel and shoes.
That's will save me some $$$.

Ashwaubenon

9 Miles 1:04:31 7:10 average
5:25 pm) teens
149 average HR
Not a great run felt tired and low on energy. I thought I would
have felt better after having a day off.

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.