Treadmill Run

7 Miles 50:04 7:09 average
Mile 1 8:00 HR ---
Mile 2 7:30 HR 148
Mile 3 7:36 HR 155
Mile 4 7:36 HR 157
Mile 5 7:03 HR 158
Mile 6 7:03 HR 160
Mile 7 6:21 HR 165
Was going to do 10 outside tonight but it's raining hard
and windy. One good thing about tonight is I found out
I have a new max HR I hit 174. It was at the end of the run when
I cranked up the treadmill to 11 MPH to do it. Not sure if that
is my max but it's got to be close. My previous high was 171.
255 Miles for the month of March new record for me.

Treadmill Run

6 Miles easy 130 average HR
Felt good not sore from yesterday's run.
52 Miles for the week.

Dick Lytie Half Marathon

12.8 Miles 1:23:55 6:33 average
mid 30's Sunny Light Wind.
Mile 1 6:44
Mile 2 6:34 HR 159
Mile 3 6:30 HR 158
Mile 4 6:45 HR 160
Mile 5 6:34 HR 156
Mile 6 6:32 HR 157
Mile 7 6:58 HR 157
Mile 8 6:43 HR 161
Mile 9 6:44 HR 160
Mile 10 6:52 HR 160
Mile 11 6:16 HR 159
Mile 12 6:07 HR 160
Mile 12.8 4:30 HR 163
Great Run ran the pace we were shooting for. HR was kind of
up higher than I would like it but it is a challenging course.
I feel best when I can keep it at 155 or under and I was above
that the whole time. But I didn't feel all that tired and was
able to carry on a conversation with Brian.
Course was a bit short this year they cut out part of
the trail due to snow on it. Ran 3 before race warm up
and 3 after cool down total of 19 miles.
Time to start tapering for Boston. I'm ready for the taper
hopefully get myself healed up and rested.

De Pere (West)

5 Miles
6:15 A.M. 22 degrees.
Kept HR at 130
8:40 pace.
Same HR as last week but had to run slower to keep
it at that.

Run Away Shoes

12 Miles 1:25:32 7:08 average
6:00 P.M. 40's NICE
Mile 1 8:02
Mile 2 7:09
Mile 3 7:07 HR 143
Mile 4 6:47 HR 149
Mile 5 6:37 HR 151
Mile 6 6:41 HR 154
Mile 7 6:51 HR 152
Mile 8 7:22 HR 142
Mile 9 7:12 HR 146
Mile 10 7:44 HR 143
Mile 11 7:00 HR 143
Mile 12 7:00 HR 145
Run felt good tonight did not push pace like last Wednesday.
Looking forward to Saturday's Half Marathon. Off tomorrow
easy on Friday.

De Pere (East)

10 Miles 1:13:11 7:19 average.
5:15 p.m. 30 degrees WINDY.
Tried to run this at 145-150 HR range did good.
Mile 1 7:40
Mile 2 7:17
Mile 3 7:19 HR 145
Mile 4 7:29 HR 147
Mile 5 7:37 HR 146
Mile 6 7:13 HR 145
Mile 7 7:07 HR 146
Mile 8 7:02 HR 146
Mile 9 7:27 HR 146
Mile 10 6:53
Peak HR 152
Pace was up and down due to running into wind and
having a tail wind. Finally got to run on Fox River
Trail some. It was snow covered in sections. So I
couldn't run too much on it. It will get better soon.

Treadmill Run

6.5 Miles Treadmill 5:00 p.m.
Tried to run this at 130 HR or 70%
Mile 1 --- HR ---
Mile 2 8:31 HR 132
Mile 3 8:48 HR 132
Mile 4 9:02 HR 131
Mile 5 9:05 HR 131
Mile 6 9:06 HR 132
Mile 6.5 4:32 HR 131
One thing I noticed about this run I can't run the same pace
as outside at 130 HR and maybe it is due to running the day
after my long run. Friday I was more rested. So that would
explain the slower pace today and the treadmill is harder
for me. I will continue this experiment to see if I will
get more aerobic fit. Hopefully I will get faster at the same HR.
Time will tell.
62 Miles for the week. Record for me.

In Comp

21 Miles 2:31:22 7:12 average.
Mid 20's partly sunny. Wind was a factor at times.
Hilly course HR was in the 140's early miles then it
was in the 150's. Going up the hills it would hit around
160. Last mile ran hard and it was in the mid to upper 160's.
Run felt good but got tired at the end. I was not taking in enough
fluids. I will have to drink more on race day. Next Saturday will be
good practice for that I'm doing a half marathon and going to run it
at marathon pace (6:40). The course is hilly so it will be a good test
to see how fit I am.

De Pere (West)

5 Miles 41:18 8:16 average
6:15 a.m. mid 20's
Mile 1 7:52 HR ---
Mile 2 8:16 HR 129
Mile 3 8:23 HR 128
Mile 4 8:20 HR 131
Mile 5 8:25 HR 131
Ran this at around 70% HR. It was different running this
easier pace than I'm used to. I felt my breathing was actually heavier
than usual and even had a side ache. I will continue to run these 70% runs
probably twice a week from now on. I hope these recovery runs will help me
have more energy for the days I want to push 80-90%.

Run Away Shoes

12.5 Miles 1:23:12 6:39 average.
6:00 p.m. Low 40's Sunny Nice.
Mile 3 7:06 HR 142
Mile 4 7:02 HR 145
Mile 5 6:46 HR 146
Mile 6 6:49 HR 148
Mile 7 HR 150
Mile 8 6:52 HR 141
Mile 9 6:39 HR 146
Mile 10 6:36 HR 151
Mile 11 6:29 HR 153
Mile 12 6:01 HR 157
Mile 12.5 5:43 HR 164
Max HR 169
Good Run ran a little bit harder than planned.
Good thing tomorrow is a rest day. I need one.
Purchased the new Garmin 405 today online. It says
in stock 3/23 so hope to get it soon. I ordered the
one with the heart rate monitor. It's cool looking it
looks like a regular sports watch. Can't wait to get it.

Treadmill Run

6 Miles 44:45 7:27 average.
Used my heart rate monitor but I erased the workout by mistake. Heart rate was higher than last night for running similar pace. I think the treadmill is harder than running outside. I ran hard at the end to see what my heart rate would get up to and the highest it got was 169 similar to last night's run. I kept upping the pace to see if it would go higher but it actually went down once it hit 169. I still think I have not found my highest yet. I will do a hill repeat workout soon to find it.

De Pere (West)

12 Miles 1:25:00 7:03 Average Per Mile.
5:30 P.M. upper 20's.
Ran with my new heart rate monitor. It was not working at first.
The sensor was not wet enough. I was getting numbers all over the board.
After about a mile it started to work. I guess I started to sweat some.
It was in the 130's to 140's first 5 miles. I picked up the pace a bit and
it was in the 150's at around 6:40 - 6:50 pace. I ran harder the last miles to see what it would go up to. The highest I got it to was 170. This is lower than I thought it would be. Still not sure what my max is. I would think I can get it to 180. I need to find a hill and do some repeats and I should find my max. I like my new toy but I'm still not sure how to use it.

Howard Hills

17 Miles 2:03:39 7:16 average per mile
7:00 a.m Howard Y Sunny 20's
Run felt good. Not sore from the race yesterday.
53 miles for the week.

Finally purchased a Heart Rate Monitor. (Timex)
Not sure how to use it yet. I will have to read the manual. I will
try it out tomorrow evening. I think it will be a nice tool to have to make me a smarter and better runner.

Went to Appleton today to the Fox Cities Triathlon Club meeting. It was interesting they had a guest speaker from Mexico he is the founder of Iron Mex. He has done all of the Ironman's and has done 50 of them total. That's Amazing!!!

Oshkosh 5 Mile Race

5 Miles 30:16 6:04 avg. pace.
Mile 1- 6:04
Mile 2- 6:14
Mile 3- 5:58
Mile 4- 6:05
Mile 5- 5:53
Started at 9:00 a.m. Sunny upper 20's.
Out and back course with about 2 miles of it on trail.
2 mile warm up 2 mile cool down 9 miles total
Good workout needed to do some speed work. Hope it helps at Boston.

De Pere (West)

5.5 Miles 42:49 7:47 average.
Warm upper 40's low 50's Sunny.
Ran with AJ and Asher.
Saturday I am going to do a 5 mile race to work on some speed.
I have not done any speed or races in a long time so it will be
interesting to see how I do. Going down to Oshkosh for this one.
Should be fun!

Run Away Shoes

Today was a Exciting day! I registered for the Pikes Peak Marathon. I took a half day from work so I could be online at time of registration. Glad I did it filled in 26 minutes! So I will have some serious training ahead of me, but my focus is still Boston then I cam focus on Pikes Peak. Pikes Peak is not till August 17th so I will have time after Boston to get ready for it. Lots and Lots of hills and treadmill runs with steep incline.

Tonight started at 5:00 p.m. ran till 6:00 p.m. joined the group at Run Away and ran 7 with them then back home. Big group tonight 11 runners. Much better than it has been. Warmer weather and more daylight brings them out of the woodwork. Where were they when it was 10 degress? Sitting on the couch watching tv?
16 miles total 1:51:34 6:58 average. Temp. low 30's light wind cloudy.

In Competetion

5 1/2 miles 38:46 7:03 Pace.
5:30 p.m. 30 degress Sunny
Ran with Chris. Thought there would be more runners tonight
since it was warmer than it has been.
Good run did not push it hard.

Treadmill Run

5 Miles 42 minutes on the treadmill.
HR was high I don't know why. I need to buy a monitor. It was 186-188 for the 5 miles and I was not breathing hard.
57 miles for the week.

De Pere Festival

Saturday March 8, 2008
20 Miles 7:30 per mile pace 7:00 a.m.
COLD single digits
Ran with the Cellcom Marathon Training Group
Did 14 with the group and I ran last six with Brian & Brian
It was sunny and light winds so it was not too bad. I was actually overdressed.

Treadmill Run

8 Miles 59:45. Didn't push too hard still a bit tired from last night's run.
Ran first 4 miles at 7.5 mph the upped it to 8.5 mph next 3 miles last mile was 9.0 - 10.0 mph. HR was in the 130-145 range first 4 miles 150's - 160's last 4.

Run Away Shoes

14 Miles 1:35:18 6:48 per mile. 5:15 p.m. 25 degrees
Ran from my house to Run Away Shoes meet up with one runner and ran the seven mile loop and then ran back home. New shoes tonight (Brooks Adrenaline 7's) my other 2 pairs that I am rotating are in the upper 300 miles range so time to break in a new pair. Looking to buy a couple new pairs maybe the new Brooks Adrenaline 8's and Asics 2130.

Broadway

10 Miles 1:05:55 6:35 average per mile.
5:15 p.m. 22 degress.

Treadmill Run

6 Miles 52:00 on the Treadmill.
Just an easy recovery run.
48 miles for the week.

Scray Hill Run

Saturday March 1, 2008
18 Miles Scray Hill Run
10:00 a.m. 20 degrees light wind. 2:05:55 7:00 mile average.
Good run felt tired last few miles. Good hilly workout.
Missed the 7:00 running group overslept so ran this one by myself.