UWGB Trail

9.5 Miles 1:04:27 6:47 average
5:30 P.M. 70's sunny
Loop 1 Counter Clockwise
Mile/Pace/HR
1/6:52/139
2/7:17/155
3/6:50/155
4/6:49/156
4.75/5:01 (6:55)/158
4.75 Miles 32:50 6:53 average
Avg HR 152
Loop 2 Clockwise
1/6:42/153
2/7:00/156
3/7:26/161
4/6:26/161
4.77/4:34 (6:12)/165
4.75 Miles 31:37 6:44 average
Avg HR 158
Ran with a co-worker. He is fast this was a easy pace for him.
Legs felt a little heavy from yesterday's run.

Fox River Trail

16.5 Miles 1:53:21 6:52 average
9:30 a.m. 60's light rain.
Mile/Pace/HR
1/7:02/135-----10/6:47/150
2/6:47/149-----11/6:59/148
3/6:41/152-----12/6:51/149
4/6:50/152-----13/6:54/148
5/6:51/151-----14/6:46/149
6/6:52/152-----15/6:43/152
7/6:51/152-----16/6:58/151
8/7:07/151-----16.5/3:25(6:47)151
9/6:57/150-----149 average HR
------------------155 max HR
My HR was very steady today did not change much at all
the whole run it was between 148 and 152. That's a good sign
especially since I only drank 30 oz. on this run. Plus with
the race yesterday I figured it would be all over.
60 Miles on the week.
Less than 50 days till PPM !!!

Green Lake 10k

Saturday June 28, 2008
6.2 Mile 10k 36.38 + 1.5 mile warm up
10:00 a.m. partly sunny 70's
Mile/Pace/HR
1/6:07/158
2/6:01/164
3/6:27/166
4/6:13/167
5/5:57/165
6/5:58/167
According to my GPS it was only 6 miles. But the course
has lots of tree cover along the way and might have lost
some signal at times.
As far as the race it went well. The first 2 miles was very
hard you run up quite a bit especially the first 3/4 mile.
I was in the lead almost from the start. I ran side by side
with a younger runner for the first 3 miles then he dropped
of the pace. I was able to keep going strong and finished
in first place. This was my first time of actually being the
overall winner. I even got my first trophy! I know it was not
the best competition but a win is a win.

Fox River Trail

Friday June, 27 2008
5 Miles 36:13 7:14 average.
6:00 a.m. partly sunny 70
Mile/Pace/HR
1/7:39/129
2/7:07/144
3/7:16/145
4/7:05/148
5/7:03/149
142 average HR
Good run kept HR lower.

Broadview Y

14 Miles 1:34:48 6:46 average
Low 80's sunny
Mile/Pace/HR
1/7:15/130
2/6:57/146
3/6:39/153
4/6:43/153
5/6:18/160
6/6:34/163
7/6:36/162
8/6:29/163
9/6:39/164
10/6:31/157
11/7:04/158
12/7:12/156
13/6:47/162
14/6:53/161
155 avg. HR
This turned out to be a interesting run. I ran 3 1/2 miles with
the GBRC and we turned around to head back after getting a drink
of water. I started to pull away from the group and decided I
would push the pace a little and meet up with them at the Y at
the 7 mile mark. I would then get a drink and head back out for
3 more for a total of 10. Well I made a wrong turn some where and
was of course I figured no big deal I will go ahead and do my 3
extra now. I kept running and did not see any familiar landmarks
so I stopped at a gas station got a drink of water and asked for
directions of course they didn't now where the Y was. Finally they
said go down that way and make a turn at Mason. So I went out and
started running again but when I got down to Mason I realized I was
way of course now. I was running in the wrong direction so I had to
go back and finally found Webster St and then I new my way back so
I ended up with 14 miles. It's all good though I made it back in
one piece.

Treadmill Run

6 Miles 1:05
Mile/Incline/Speed/HR
1/2%/7.0-7.5
2/10%/6.0/149
3/12%/5.0/151
4/12%/5.0/150
5/15%/4.0-5.5/155
6/0%/7.0/147
151 avg HR
165 max HR
Not a great run felt tired.

UWGB Trail

11 Miles 1:17:04
6:00 P.M. 70's sunny
Loop 1 Clockwise
Mile/Pace/HR
1/7:12/140
2/7:13/152
3/6:48/155
4/6:44/157
4.76/5:04 (6:34)/157
4.76 Miles 33:00 6:55 average
Avg HR 152 max 159
Loop 2 Counter Clockwise
1/7:16/148
2/6:57/158
3/7:20/160
4/6:20/160
4.77/4:34 (6:13)/164
4.77 Miles 32:27 6:51 average
Avg HR 157 max 166
1 1/2 mile cool down for total of 11 miles.
Felt good. Ran second loop with Mike. Perfect
weather tonight.

Fox River Trail

5 Miles 33:33 6:42 average
1:00 p.m. 72 deg. cloudy
Mile/Pace/HR
1/6:40/139
2/6:45/150
3/6:53/150
4/6:34/155
5/6:38/156
150 Average HR
159 Max HR
52 miles for the week

Treadmill Run

12 Miles 2:08
Mile/Incline/Speed/HR
1/2%/7.0-7.5
2/5%/7.0/146
3/8%/6.5/154
4/10%/6.0/158
5/10%/5.5/155
6/10%/5.5/155
7/10%/5.5/154
8/12%/5.0/150
9/12%/5.0/150
10/12%/5.0/152
11/15%/4.5/153
12/0%/6.0/135
151 avg. HR
163 max HR
Most time I have spent on a treadmill ever.
Got kind of boring after a while. Would rather
be outdoors.

Fox River Trail

9 Miles 1:03:51 7:05 average
5:45 a.m. partly sunny 60
Mile/Pace/HR
1/7:26/132
2/6:49/146
3/6:51/148
4/8:47/131
5/7:24/138
6/6:39/154
7/6:33/155
8/6:38/157
9/6:42/157
146 average HR
168 Max HR

UWGB Trail

10 Miles 1:09:48
6:00 P.M. 60's partly cloudy
Loop 1 Clockwise
Mile/Pace/HR
1/7:57/128
2/7:28/147
3/6:43/151
4/6:40/154
4.76/4:57 (6:23)/162
4.76 Miles 33:45 7:04 average
Avg HR 147 max 168
Loop 2 Counter Clockwise
1/6:45/147
2/6:53/159
3/7:04/162
4/6:19/162
4.77/4:07 (5:57)/167
4.77 Miles 31:08 6:38 average
Avg HR 159 max 170
1/2 mile cool down for total of 10 miles.
Ran with the Green Bay Running Club. Ran first
loop with Mike and Scott second loop with just Scott.
Pushed hard on second loop. Might be the fastest I have
run a loop on this trail. I think I can break 30:00 before
the summer is over.

Treadmill Run

6 Miles 63:40
7:00 P.M.
Mile/Incline/Speed/HR
1/2%/7.0-7.5
2/10%/5.5/147
3/10%/5.5/150
4/12%/5.0/152
5/15%/4.5/155
6/0%/7.5/148
151 Avg. HR
157 Max HR
60 Days till Pikes Peak!

UWGB Trail

10 Miles 1:12:16
6:00 P.M. 60's cloudy
Loop 1 Clockwise
Mile/Pace/HR
1/7:15/139
2/7:25/152
3/7:07/151
4/7:06/153
4.76/5:09 (6:45)/155
4.76 Miles 34:01 7:09 average
Avg HR 150 max 159
Loop 2 Counter Clockwise
1/7:10/152
2/7:16/156
3/7:35/157
4/6:46/153
4.77/5:24 (7:02)/153
4.77 Miles 34:11 7:10 average
Avg HR 154 max 162
1/2 mile cool down for total of 10 miles.
I used to figure this loop at 4.9 miles but my new Garmin
shows it at 4.76 miles. The wood are so thick in there that
it might not pick up the signal at all times so it could be
4.9 but I will figure it at 4.75 from now on. Happy to run both
loops at a very consistent pace. I was only 10 seconds slower on
second loop.

Mountain Bay Trail

15 Miles 1:45:13 7:01 average
6:00 a.m. sunny and warm
Mile/Pace/HR
1/7:44/127
2/7:15/140
3/7:03/147
4/7:02/147
5/6:53/149
6/6:53/152
7/6:53/153
8/6:42/155
9/6:40/150
10/6:56/153
11/7:07/149
12/7:00/155
13/7:05/155
14/7:12/152
15/6:42/155
149 average HR max HR 158
Ran 8 miles with Scott last 7 alone. Although I did see Brian
on his bike and he rode the last 1.5 miles along my side.
Felt pretty good today considering I raced yesterday. I thought
my HR would be higher.

Bellin Run 10k

6.2 Miles 37:44 6.05 average
8:00 am Sunny 60's
Mile 1 5:59
Mile 2 6:04
Mile 3 5:54
Mile 4 6:05
Mile 5 6:12
Mile 6 6:19
Mile 6.2 (1:11) 5:42
Goal was 37:15 or better.
But it's still a PR so I can't complain.
Was on a good pace till mile 5 then I just
ran out of gas. Decided not to wear HR monitor today.
I'm sure it was high though. I felt winded right from
the start. The first 2 miles was into the wind.
Record turnout this year over 15,000!

Fox River Trail

10 Miles 1:05:53 6:35 average
5:30 p.m. 60's light sprinkles and breezy
Mile/Pace/HR
1/7:01/137
2/6:47/147
3/6:44/150
4/6:33/150
5/6:37/154
6/6:46/153
7/6:38/155
8/6:27/157
9/6:17/160
10/6:00/163
152 average HR
Felt pretty good tonight better than the past couple of days.
I'm going to take off the next 2 days to rest my body a bit.
Plus Saturday I'm running Bellin 10k. So a couple days off will
be good.

Treadmill Run

6 Miles 62:30
Mile/Incline/Speed/HR
1/2%/7.0-7.5
2/5%/7.0/147
3/10%/6.0/153
4/10%/5.5/152
5/12%/5.5-5.0/156
6//15%/4.5/156
Max HR 160
Not a good run. Felt sluggish! 4 minutes slower than last Tuesday's
run. MP3 player died at mile 4. Glad to get this one over.

Fox River Trail

7 Miles 46:00 6:34 average
5:15 P.M. 75 degrees
Mile/Pace/HR
1/6:44/141
2/6:36/155
3/6:11/162
4/6:05/165
5/6:43/160
6/6:51/160
7/6:48/160
157 average HR
Not a great run tonight felt tired. Tried to push mile
2 and 3. Hoped for 5:55 miles and couldn't do it.

Fox River Trail

5 Miles 35:33 7:06 average
Cloudy and Humid
Mile/Pace/HR
1/6:57/137
2/7:05/147
3/7:05/149
4/7:10/152
5/7:13/151
147 average HR
40 miles for the week

Treadmill Run

10 Miles 1:39:20
7:00 a.m
Mile/Incline/Speed/HR
1/2%/7.0-7.5
2/5%/7.0/147
3/5%/7.0/150
4/8%/6.5/154
5/10%/6.0/157
6/10%/6.0-5.8/157
7/12%/5.5-5.0/156
8/12%/5.0/155
9/15%/5.0-4.5/158
10/0%/cool down/146
Another tough treadmill run! I worked hard on this one physically
and mentally. This was the most time I have spent on a treadmill
ever. HR was okay today but a few times I had to slow the speed
down to keep HR in check. Next Saturday I will not do a treadmill
run so I can do the Bellin 10K run. This is good though I still
need to do some speed work.

Fox River Trail

6 Miles 43:33 7:15 average
6:00 a.m. 70's Humid
Mile/Pace/HR
1/7:30/137
2/7:10/145
3/7:11/147
4/7:10/150
5/7:25/152
6/7:04/152
147 average HR. Checked resting HR before run 37
Nice run but humid it also affected my HR is was higher
than usual considering I was not pushing the pace.

Fox River Trail

8 Miles 52:47 6:35 average
5:45 p.m. 60's Cloudy
Mile/Pace/HR
1/6:57/133
2/6:34/150
3/6:43/152
4/6:37/153
5/6:37/157
6/6:39/157
7/6:36/156
8/6:01/163
152 average HR
Felt okay but legs felt heavy first few miles.
Rest day tomorrow.

Treadmill Run

6 Miles 58:40
Mile/Incline/Speed/HR
1/2%/7.5/NO HR
2/5%/7.0/149
3/10%/6.5/159
4/10%/6.0/161
5/12%/5.5/163
6/15%/5.0/166
Wow this was a HARD run tonight! Running at a incline
is much harder than what I'm used to running at just 1%
incline. I lowered the speed .5 mph after each mile and HR
still kept climbing. I will run on a flat trail tomorrow that
will feel good. Saturday I am going to run 9 miles on the mill
at incline. I don't necessarily like doing these treadmill
workouts but it's the best way to stimulate what it will be
like on race day running 13.32 miles straight up a mountain.
At least on the mill I have lots of oxygen.

UWGB Trail

5 Miles 34:59 7:00 average
6:15 p.m. 157 avg. HR
Mile/Pace/HR
1/6:49/147
2/7:23/158
3/6:48/156
4/7:12/159
6/6:47/161
Ran in the rain. Low 60's.
I got soaked on this run from head to toe.
Had a blast though. It's fun running in the rain.
At first it's not fun but after a while you are so
wet it doesn't matter anymore and you just enjoy the
feeling of rain hitting you in the face. First time running
this trail in over 6 months. I plan on running it at least
once a week leading up to the Marathon in August.

Treadmill Run

5 Miles 49:10
11:00 a.m
Mile/Incline/Speed/HR
1/2%/7.0/NO HR
2/5%/7.0/149
3/10%/6.0/159
4/10%/6.0/163
5/15%/5.0/166
This was a hard workout!
First time trying 15% incline and it was
tough. Plus it took 12 minutes just to do that
mile alone with my HR going way up.