Fox River Trail

7 Miles 47:56 6:50 average per mile
5:00 pm) sunny low 60's
Took it easy for the first 4 miles. Legs were feeling yesterdays
track workout. Plus I bumped my leg at work today and bruised it
pretty good. So that was bothering me and made it hard to run my
normal stride. After 4 miles it felt better and ran the last 3
hard 6:42, 6:25 and 6:02.

West De Pere High School Track

8.7 Miles
5:15 pm) 50's cloudy
Track Workout 10 x 800's
Goal was to run these around 2:40-2:45
I felt good tonight. I took off last night because I just
didn't have any energy to go for a run. I'm glad I listened
to my body. Tonight was a good test to see if I could run
10 800's and be consistent. I think I passed the test. It
was not easy though. I jogged/walked 400 after each 800
for recovery.
Here is the splits:
1/ 2:41:35
2/ 2:39:22
3/ 2:40:03
4/ 2:38:68
5/ 2:39:26
6/ 2:39:84
7/ 2:41:42
8/ 2:41:22
9/ 2:38:36
10/ 2:37:78

InCompetition

10 Miles 1:07:30 6:45 average per mile
5:30 pm) 50's cloudy
Good run. I was a bit sore still from Saturday but not bad.
I ran with Jason tonight. It was his first run with us. He
is a regular at the Saturday runs. He needs a 3:10 for Boston
and hopes to qualify at Cellcom. I'm positive he will. He is
running very strong. I think he might have a shot at sub 3:00.

West De Pere High School

20.2 Miles 2:25:00 7:11 average
7:00 am) low 50's at the start temps falling to mid 40's
RAIN!!! RAIN!!! RAIN!!!
I did not really want to run in the rain today but it was
my last long run before the taper and the forecast was no
better later in the day. I got soaked on this run a couple
of times it just down poured.
The run did not go very good. I did not really have anyone
to run with today, and with the rain I was just off mentally.
I had a plan to run the last 6 miles at marathon pace but
after one mile of trying to pick up the pace I decided it
wasn't going to happen today. I slowed the pace down and
was basically jogging. A group of 3 caught up to me and
I ran the last 3 miles with them. Two of them are running
their first marathon and both said they would shoot for 3:30.
I would say they can do it. We ran those 3 miles in the 7:15
range. Well under what they need for a 3:30 marathon. Today
reminded me of my first marathon with all the rain. It was
2004 Cellcom Green Bay marathon. I struggled big time and
ran 4:09.

UWGB Trail

10 Miles
5:45 pm) 50's partly sunny
Ran 2 loops. The first one was at a easier pace. I was
feeling a bit tired. Started the second loop feeling
good. So decided to push it and see if I could break
30:00 minutes. My best is 30:31 last August. I ended
up a bit over 30:11. Not bad considering I did a track
workout last night. I will break 30:00 for sure this
year. Tomorrow is a rest day. Saturday 20 miles.

West De Pere High School Track

8 Miles track workout
5:15 pm) 50's Partly sunny nice! Some wind.
Track workout 8 X 1000's
1000 - 3:32:38
1000 - 3:28:11
1000 - 3:28:81
1000 - 3:28:48
1000 - 3:28:05
1000 - 3:27:99
1000 - 3:30:81
1000 - 3:22:62
Did 400 meter jogs in between the 1000's.
After the 4th set did 600 meter jog.
The goal today was 3:30 or better. I was under on all but 2 of them.
This was harder than last week. My legs were tired from yesterdays
12 mile run. Needed 400 for recovery as my breathing was heavy.
200 just was not enough. Next week I'm thinking about doing 10 800's
to see what I can do on them. I would be happy with 2:40 or so.

Packerland Drive

12 Miles 1:23:10 6:56 average per mile
149 average HR
6:00 pm) 40 degrees. cloudy & windy
I had a hard time getting motivated to go out tonight.
It was raining and windy. Luckily the rain stopped but
the wind didn't. I was going to make this a progression
run but it did not work out very good. The course I ran
had some hills and with the wind I couldn't keep hitting
faster miles.