InCompetition

10 Miles 1:05:43 6:34 average
5:30 pm) lower 30's
Well going into this run I was tired. I hoped I would feel better
when I got going. It did not happen at first. But after a few miles
I started feeling good. The only problem is I ended up pushing too
hard. I ran this about 20 seconds a mile faster than I have ever ran
this course. So as I'm typing this I feel exhausted. I will have to
go a lot easier tomorrow.
One nice thing about tonight was I didn't need my headlamp. I love
D.S.T. The roads were actually quite good tonight. This is surprising
since we had like 7" of snow yesterday. With the sun out today it
melted quickly.

De Pere Festival Foods

16 Miles 1:54:47 7:10 average
7:00 am) 30's nice no wind.
Felt a bit tired on this run. I think part of the reason
was I was on my feet a lot yesterday 8 hours at work and
3 hours at the Fireflight concert last night. By the way
the concert was awesome. Fireflight in case you don't know
is a Christian Rock band from Florida. They are up for 4
Dove Awards.

Gold's Gym

10 Miles 1:13:21 7:20 average
7:00 pm
This was a hard one. My legs were tired from the start.
I wasn't sure if I would be able to do 10 tonight. The
last 3 nights of 10 mile runs are taking a toll. I watched
Survivor and just tried to forget about my fatigue. I made
it through.

American Blvd.

10 Miles 1:07:43 6:46 average
5:15 pm) 30's
149 average HR
Speedwork tonight 3-1 mile repeats with 800m jogs.
3 Mile warm up
Goal was 5:52 on the mile repeats.
1: 5:59 157 HR
2: 5:53 160 HR
3: 5:50 161 HR

3 Mile cool down

I was a little bit off on the first mile repeat but I was a bit
tired going into it. I ran the third mile of the warm up too fast.
I was surprised my HR was not higher on these. I felt I was
pushing very hard.

Gold's Gym

10 Miles 1:15:25 7:33 average per mile
Easier run on the mill tonight. I set it at 8.0 and just
left it there. I watched The Biggerst Loser while I ran.

InCompetition

10 Miles 1:09:50 6:59 average
5:30 pm) cold single digits
Cold and slippery tonight. I felt good on this run. I ran
lots of hills and did 5 hill repeats on one of the hills.
It's not all the long but it's steep and takes my breath
away when I hit the top. I feel I'm getting stronger on
hills after doing this run the past several Mondays. Should
be beneficial for the half marathon I'm doing at the end of
the month. It's on a hilly course.

Gold's Gym

6 Miles 42:24 7:04 average
3:30 pm
Still not 100% but feeling much better than yesterday.
I should be fine for tomorrow's hill workout. 35 Miles
for the week. Was suppose to be 54! Next week is 56 miles.