Fox River Trail

6 Miles 36:38 6:06 average per mile
5:30 pm) 70 degrees cloudy
Tempo run. I probably shouldn't do a tempo workout the day
after a track workout but oh well. Not like I did all that
much yesterday. I got my new Brooks ST4 Racers today and
had to try them out. Figured I would run a couple miles
hard in them to see how they felt. Well I ended up running
hard for 6 miles. I like the shoes! Not sure I like the
color though, bright yellow!
Mile 1 6:34
Mile 2 6:17
Mile 3 6:19
Mile 4 5:58
Mile 5 5:45
Mile 6 5:43
Next Saturday is the Bellin 10k. After this run I think
5:40's is a reasonable goal. My PR is like 36:30 for the
10k I would like to beat that and maybe go under 36.

b/st4/6

West De Pere High School Track

5 Miles 35:40
5:30 pm) 60's light rain
Happy National Running Day!
Hit the track tonight. I can't remember the last time I ran on
the track. I have no speed and after only 4 800's I was spent.
Here is what I did.
1. 800 2:47
2. 800 2:43
3. 800 2:41
4. 800 2:40
I then finished it with 1 400 1:16
Well I see I need to work on this. I did 10 800's last year and
all were under 2:40 so lots of work to do.

b/a10/295

Fox River Trail

10 Miles 1:09:11 6:55 average per mile
6:45 pm) mid 70's Sunny!

b/a10/152

Reforestation Camp

10 Miles 1:26:33
7:30 am) 60's Humid!
Ran with Scott D, Scott L and Dan M. today. We ran the single track
trail at the camp. I felt good today. I was a bit concerned going
into this run. My calf was bothering me on my run Saturday and
still felt sore yesterday. I took off yesterday to give it a rest.
It was fine no pain at all.
Last night had a good time at Celebrate De Pere. Good music and a
nice firework show. Lots of people I would say in the thousands.
I had never been before so I'm glad I went and checked it out.
Hung out with Dan M and his family and Scott L.

Fox River Trail

14.50 Miles 1:38:31 6:48 average per mile
6:35 am) upper 50's Sunny
Plan was to join the 6:00 group at Mountain Bay Trail. I set the
alarm clock for the wrong time. So I ran down to Voyager Park and
joined the 7:00 group. Ran with Dave and Bob. Bob and I ran the
last 3 miles at a pretty fast pace.

b/a10/142

Packerland Loop

9 Miles 57:30 6:23 average per mile
6:20 pm) Sunny mid 70's less Humid!
Not as warm today. Made it a lot easier at work and for running.
I wanted to push it tonight and that I did. I didn't feel great
but was able to run pretty good.

b/a10/127

Fox River Trail

8 Miles 54:53 6:51 average per mile
6:00 pm) Warm. Rained last 4 miles.
Wanted to do some track work tonight but the track was locked up.
I did 2 800's on the trail 2:53 & 2:45. I need to work on more track
work. I plan on doing it once a week. I was going to do 4 800's
tonight but with the rain it was causing my Garmin to act up. I was
in the middle of my 3rd 800 and it acted up. So next Wednesday
or Thursday I will do probably 6 800's. I would like to run these
at 2:45.

b/a10/118