Somewhere in Wisconsin

16.75 Miles 2:04:36 7:26 average per mile
147 average HR
5:20 am) Yes that's am cloudy and humid
Very early run for me. Ran with my friend Scott and he
likes to start early and I agreed since I knew it was
going to get hot and humid today. He planned out the
course and we left his house at 5:00. He had his son
get up so he could drive us to the drop off the location.
Well the location was not much of a landmark. Pretty
much out in the middle of nowhere. Corn fields on your
left and on your right. We then headed back to his house.
We both had fuel belts on since there was no stores to
stop at along the way. Scott's son dropped of a few
bottles along the course and that was a lifesaver. When
I was done running I don't think I had a dry spot left on
my clothing. It was that humid. Afterwards we had some
watermelon that hit the spot.

Jerabek Challenge

4 Miles 24:26 6:07 average per mile
9:00 am) Overcast and Humid!
9th Overall 1st in age group
Had a good race not sub 24 like I was shooting for but close
and it was very humid. This course is hilly very challenging.
Stuck around afterwards for the awards above is the medal I
got for placing in age group. This was the 4th annual running
of this race. I have done all 4 of them. The race is in Honor
of Ryan Jerabek. He paid the ultimate price in 2004 for our
freedom. His parents put on this event in his honor and all
that serve this great country of ours. I feel even more
grateful this year for all the troops do for our freedom as
my nephew has enlisted in the Marines and is currently in Boot
Camp in San Diego. I'm very proud of him and the decision that
he has made.

West De Pere High School Track

4.25 Miles 28:58 6:49 average per mile
5:00 pm) 70's sunny
One mile warn up then 1 mile at 5:48 1/2 mile jog
1 mile at 5:39 3/4 mile jog home.
Wanted to work on some speed since I have a 4 mile
race Saturday and have not been on the track in
months. I have lost some speed for sure. I'm sure
if I did some track on a regular basis I could get
these down to 5:20 range. I don't think I will though
since I'm training for a ultra marathon and not 5k's.

UWGB Trail

10 Miles Total
2 Loops, 2nd loop 31:28 6:38 average per mile.
159 average HR on second loop
6:15 pm) 70's sunny
Fastest I have run this course this year. I felt
pretty good. I feel I'm getting stronger every week.
Ran first loop with friend from work. He did very
good. We ran it in 43:15. His best time so far.

Fox River Trail

8 Miles 59:00 7:22 average per mile
148 HR average
6:00 pm) upper 70's sunny
Not a bad run. I tried not to push it and made this an
easier run. I kept my pace and HR consistent through
out. I wanted to push a bit harder but decided against
it as that would defeat the purpose of a easier run.
I plan on making Tuesdays my easy day and probably
Thursdays as well. I am going to be running more miles
than I ever have in the next couple of months so I
think I will see the importance of the easier runs.
Still in the process of trying to figure out my training
schedule for my 50 mile run in October. I think I might
have to do some morning workouts during the week so I can
get it all in. I want to run 5 times a week, lift weights
2 times a week and bike 1-2 a week.
I'm thinking something like this:
Monday: am) weights
Tuesday: am) bike -- pm) run
Wednesday: pm) run
Thursday: am) bike -- pm) run
Friday: am) weights
Saturday: am) run
Sunday: pm) run

Reforestration Camp

7 Miles 52:09 7:27 average per mile
2:30 pm)70's Partly Sunny
153 HR average
Have not run this trail in a couple years. I forgot
how hard it was. It definitely got my HR up a few
times. Ran it with my friend Scott. He lives close
to the trail. So he was my guide. We followed the
yellow trail. I guess it is one of the harder ones.
I think I should add this to my routine. Maybe do it
once a week. If I continue to run this course I think
it will help me improve quite a bit.
Good week of training 47 miles. Not bad for the week
after a marathon. Next week will probably be about the
same. After that I look to start building it up.

Fox River Trail

12 Miles 1:30:25 7:32 average per mile
7:00 am) Rained at the start
145 HR average
Felt a bit tired and sore. I probably pushed a bit hard
on Thursday but it felt great to run fast. Ran with the
running club today. Next Saturday I'm doing a 4 mile
race that should be interesting. I have not done a shorter
race like that since last summer. I have done this race
the past 3 years so I wanted to keep the streak alive.
It's on a hilly course so not sure how fast I will be. I have
done zero speed work other than Thursdays run. I am
hoping to run 24:00 or under that's my goal but will
see. I plan on doing a couple mile repeats next week
just to get the feel for the faster pace.
So Monday I am starting my 12 week training plan for
my 50 mile trail run in October. I have done some
searching online for a program but have not found
anything I like. I guess I will just have to make up one
on my own. I think I will go with a 5 day schedule.
Something like this:
Monday- off
Tuesday- 6-8
Wednesday- 10-15
Thursday-6-8
Friday- off
Saturday- Long- building up to 35 mile range at peak
Sunday-Long, not as long as Saturday. 10-20 mile range
So my rest days are before and after my hard weekends.
I think that should work.
Any suggestions? I'm new at this. I have done 1 50k but
no 50 milers.