High Cliff State Park

12 Miles 1:23:43 6:58 average
153 average HR
6:00 p.m. 80's Sunny
Mile/Pace/HR
1/7:28/135
2/7:24/150
3/7:18/151
4/6:53/156
5/6:56/157
6/6:51/158
7/6:57/156
8/7:01/157
9/6:46/156
10/6:59/156
11/6:41/156
12/6:27/154
Ran with a co-worker down at High Cliff State Park. First
time I have run there. I liked the trails very much. The
run however did not feel so good. The first 4 miles I felt
tired. Then I started to feel better but not as good as I
would like to have. I never run very well in the heat anyway.
Give me 50 degrees and I'm happy. Tomorrow night going to
see the documentary film about Dean Karnazes the guy who ran
50 marathons in 50 states in 50 days. Should be interesting
to see what all he went through to do that. I can't imagine
doing back to back marathons much less doing it 50 times.

Treadmill

6 Miles 62:30
149 average HR
Mile/Speed/Incline/HR
1/7.0/2%/132
2/6.0/10%/148
3/5.5/12%/153
4/5.2/12%/153
5/4.8/15%/157
6/6.0-7.0/0%/142
Hard run like usual. Some improvement over
previous runs of same distance and incline.

Fox River Trail

7 Miles 52:29 7:29 average
138 average HR 147 max HR
6:00 p.m. sunny mid 70's
Mile/Pace/HR
1/7:16/134
2/7:23/141
3/7:29/140
4/7:29/140
5/7:29/139
6/7:39/139
7/7:42/139
Goal was to run this easy and not to push it.
I wanted to keep it at 140 and I was right on.
Good run. 12 Tomorrow at High Cliff State Park.
Have not run there before should be fun.

Fox River Trail

7 Miles 47:25 6:46 average
152 average HR
4:15 p.m. low 80's sunny & warm
Mile/Pace/HR
1/7:11/136
2/6:50/147
3/6:50/151
4/6:44/154
5/6:40/157
6/6:44/160
7/6:23/163
Started a bit sore from yesterdays run but loosened up
fairly quickly. I pushed the pace a little bit harder
than I should have especially the last 3 miles. Felt
good though.
63 Miles for the week. Most in a week for me.

7 Hills Rd

16 Miles 1:57:42 7:21 average
152 average HR 164 max
2:30 P.M. low 80's sunny and breezy
Mile/Pace/HR
1/6:53/138
2/7:14/151
3/7:06/152
4/7:38/152
5/7:22/154
6/7:06/153
7/7:45/156
8/7:34/152
9/7:25/153
10/7:12/150
11/7:16/153
12/7:02/155
12.41/7:09/(2:58)/157
13.41/7:49/148
14.41/7:29/154
15.41/7:29/156
16/7:15/(4:23/159
Drove 45 miles south to do this run on a road called 7 hills.
The road is 8 miles in length and it has 7 major hills in that
8 mile stretch. Running down some of these was just as hard as
going up because you had to do some breaking just to keep from
going out of control. This was a hard run. I was breathing hard
from the start. I was thinking to myself what have I got myself
into. As the run went on I settled down a bit. Never really found
much of a rhythm though. Soon as you would start to feel good
then you would have to climb another hill. Overall I'm happy with
this run. Got a late start and the sun was at full force. At least
it was not humid. Will do this run again just not in the near future.
The picture of the hills does not do it justice. Windmills were all
over the place. Kind of neat.

Fox River Trail

6 Miles 43:12 7:12 average
141 average HR
6:15 a.m. mid 60's Humid
Mile/Pace/HR
1/7:11/130
2/7:18/141
3/7:12/144
4/7:05/145
5/7:11/146
6/7:12/146
Okay run. Felt like my breathing was harder than it
should have been for the pace. Long run tomorrow.

Fox River Trail

9 Miles 1:03:37 7:04 average
146 average HR
6:30 p.m 70's sunny nice
Mile/Pace/HR
1/7:12/135
2/7:11/145
3/7:10/146
4/7:07/147
5/7:05/148
6/7:04/148
7/6:53/148
8/6:59/149
9/6:54/150
Felt good tonight.

UWGB Trail

10 Miles 1:10:24
Loop 1 clockwise
4.75 miles 33:39 145 average HR
Loop 2 counter clockwise
4.75 miles 32:45 152 average HR
1/2 mile cool down
Legs were tired from yesterdays run so I kept this
on the easier side.

Fox River Trail

15 Miles 1:47:02 7:08 average
5:45 p.m. 75 degrees light rain
148 average HR
Mile/Pace/HR
1/7:11/138
2/7:23/148
3/7:12/147
4/7:06/147
5/7:09/148
6/7:06/148
7/7:10/149
8/7:08/151
9/7:07/148
10/7:06/148
11/7:06/149
12/7:07/149
13/6:52/150
14/7:05/151
15/7:04/150
Felt good most of the run my energy levels seemed
to come and go at times. I just tried to keep HR
between 148-152. Did a good job on that. I did not
drink as much as I should have just 16 oz. on the run.

Fox River Trail

5 Miles 35:57 7:11 average
3:00 p.m. sunny Hot 82 degrees
149 average HR
Mile/Pace/HR
1/6:57/137
2/7:05/150
3/7:10/152
4/7:20/153
5/7:21/154
Tried to keep HR down but with the heat & humidity
it was a challenge. HR went up every mile and pace
went down every mile.
45 miles for week. Ran 5 days this week. Next week
will be 6 days and around 60-65 miles. Then it will be
time to start tapering.

Pikes Peak Ascent Time Trial

13.32 miles 2:36:34 + .68 cool down total 14 miles 2:43:24
9:00 a.m.
Mile/Incline
0.3/3.2%
1.25/5.3%
1.65/16.5% (15%)
2.8/13.3%
3.02/12.1%
4.3/12.2%
5.3/12.0% (63.22 took first break to change clothes)
5.9/2.5%
7.0/6.6%
7.6/10.9%
8.7/11.5%
9.4/13.3%
10.2/12.7%
11.3/13.9% (2:12:49 took second break to change shirt)
11.9/15.7% (15%)
12.2/10.1%
13.02/10.6%
13.32/16.1% (15%) (2:36:34)
14/0%/(2:43:24)
I kept track of my HR info on each split but I accidentally
deleted it. It was 145 to 150 the entire time. Did not
push real hard just kept it steady. I had to stop to change
clothes 2 times because the were soaked. I'm happy with
this run an plan on doing it one more time in 2 weeks.
Drank about 90 oz water-Gatorade, 2 bananas, 3 Gels, energy
bar and still lost 3 lbs.

Treadmill

6 Miles 64 minutes
5:30 a.m.
Mile/Incline/Speed/HR
1/2%/7.0
2/10%/6.0/146
3/12%/5.2/150
4/12%/5.0/151
5/15%.4.5/153
6/0%/7.0-8.0/144
First time running on treadmill before work.
Got up at 5:00 a.m. Felt okay but still hard
workout. Only 30 days till marathon. After next
weekend I will start tapering. Looking forward
to it.

Fox River Trail

10 Miles 1:07:17 6:44 average
5:15 p.m. HOT & Sunny 86 degrees 92 Heat Index
155 average HR 171 max HR
Mile/Pace/HR
1/7:11/132
2/6:54/146
3/6:38/151
4/6:39/155
5/6:30/159
6/6:39/156
7/6:49/161
8/6:50/162
9/6:41/164
10/6:25/168
Ran with a co-worker.
It was HOT one tonight! We still pushed the pace though.
HR was high due to pushing hard in the heat. I don't like
running in these conditions but I guess it will make me
adapt to it better. Makes you appreciate more those days
when there is a chill in the air and you have to work to get
a sweat going.

UWGB Trail

10 Miles 1:10:41
upper 70's sunny
Loop 1 counter clockwise
Mile/Pace/HR
1/7:17/135
2/7:12/150
3/7:21/150
4/7:19/151
4.75/5:01(6:48)152
34:11 147 avg. HR
Loop 2 clockwise
1/6:59/153
2/6:55/159
3/7:06/160
4/6:17/162
4.75/4:14(6:14)162
31:30 158 avg. HR
1/2 mile cool down total of 10
First loop was slower than usual and it felt hard.
Second loop I pushed hard and felt okay. Legs felt heavy
tonight.

Fox River Trail

5 Miles 36:14 7:15 average.
2:30 p.m. low 70's partly sunny and windy
Mile/Pace/HR
1/7:05/No HR was not working correctly.
2/7:13/142
3/7:11/142
4/7:21/142
5/7:23/143
Kept it easy after yesterdays effort. Legs still sore
from yesterday.
57 Miles for the week.

Howard Hills

15 Miles 1:46:30 7:06 average
150 avg. HR 160 max.
8:30 a.m. sunny low 70's
Mile/Pace/HR
1/7:33/130---9/7:09/154
2/7:11/147---10/7:02/154
3/7:08/152---11/7:17/150
4/6:36/149---12/7:01/150
5/7:19/155---13/6:59/151
6/6:58/152---14/7:03/151
7/7:01/152---15/6:46/153
8/7:26/154
Ran 1st mile as warm up then ran 6 hill repeats up
Shawano Ave. by AMS in Howard. Miles 9.5 - 15 were
basically flat with some small hills. HR was in the
157-159 range going up the hills. Good run today felt
better after first 2 hill repeats.

Fox River Trail

Thursday July 10, 2008
6 Miles 43:47 7:12 average
5:15 p.m. cloudy 141 avg HR
Mile/Pace/HR
1/7:29/131
2/7:12/140
3/7:21/143
4/7:15/145
5/7:25/146
6/7:02/147
Seven days in a row of running. Taking Friday off.
Long on Saturday with hill repeats.

Mountain Bay Trail

16 Miles 1:55:23 7:12 average
145 avg HR
5:45 p.m. 70's sunny nice
Mile/Pace/HR
1/7:19/133----9/7:16/144
2/7:25/144----10/6:54/144
3/7:16/147----11/6:50/149
4/7:10/148----12/7:05/146
5/7:22/147----13/7:19/148
6/7:11/147----14/7:18/148
7/7:08/146----15/7:13/147
8/7:22/145----16/7:08/148
Good run. Kept HR under 150 every mile.

Treadmill Run

5 Miles 54:00
6:15 p.m.
Mile/Incline/Speed/HR
1/2%/7.0
2/10%/5.7/145
3/12%/5.2/151
4/15%.4.5/154
5/0%/6.0/135
I usually do 6 on Tuesdays but I was not feeling great
so I listened to my body. Tried to keep HR lower as well
after yesterdays run with higher HR than I should have
run it at. I didn't listen yesterday. Live and learn.

UWGB Trail

Monday July 7 2008
10 Miles 1:09:00
5:30 p.m mid 80's Hot & Humid
Loop 1 33:00 4.75 miles
Loop 2 31:56 4.75 miles
1/2 mile cool down
HR was higher than normal due to the conditions
and me pushing the pace harder than I should have.
Did not wear HR monitor on the second loop. I know it
was high and did not want to see it.

Fox River Trail

6.5 Miles 45:47 7:02 average
147 avg. HR 155 max.
10:30 a.m. 75 sunny
Mile/Pace/HR
1/6:55/135
2/7:03/146
3/7:04/149
4/6:58/150
5/6:55/151
6/7:15/151
6.5/3:35(7:03)/151
Okay run but felt tired from yesterdays run.
55 miles for the week.

Treadmill Run

13 Miles 2:20:00
10:00 a.m.
Mile/Incline/Speed/HR
1/2%/7.0
2/5%/6.5/145//////8/12%/5.2/150
3/10%/5.5/150////9/12%/5.2/150
4/10%/5.5/152////10/12%/5.2/150
5/10%/5.5/152////11/15%/4.7/151
6/10%/5.5/151////12/15%/5.0/155
7/12%/5.2/148////13/0%/6.0/130
Good run but very hard. Tried to keep HR in the
low 150's. Drank about 45 oz. during the run and had a gel
before and at the 1 hour mark. Weighed when I got home and
was 147. I think I was around 152 before the run so yes I
lost lots of water weight. Need to drink more before run
and during.

The Fox Firecracker 5k

3.1 Miles 17:47 5:43 average
8:00 a.m sunny PERFECT
Mile 1 5:47
Mile 2 5:41
Mile 3 5:45
Mile 3.1 :33 (5:20)
Good run only 8 seconds of PR. Course was challenging.
Placed 5th overall. This was the first annual run put on
by the Fox Cities Triathlon Club. They did a Awesome Job!!!
Great turnout over 500 runners! Lots of good food at the
finish and the t-shirts are awesome. Rode down with my
brother he ran it as well. It was a good time. Can't wait
till next year!
2 Mile warm up 5 miles total.
Coolest mailbox in the world! My nephew painted this for
my brother.

Fox River Trail

15 Miles 1:43:13 6:53 average
6:00 p.m. cloudy 60's
Mile/Pace/HR
1/7:00---------10/6:41/149
2/6:52/145----11/6:48/149
3/6:56/148----12/6:50/150
4/6:56/149----13/6:46/148
5/6:57/147----14/6:47/151
6/7:09/145----15/6:27/154
7/7:09/147----148 avg. HR
8/7:03/147
9/6:44/149
Great Run! Felt good. HR was nice and steady.

Treadmill Run

6 Miles 63:00
Mile/Incline/Speed/HR
1/2%/7.0-7.5
2/10%/6.0/155
3/12%/5.0/150
4/12%/5.0/154
5/15%/4.5/158
6/0%/7.0-9.0/156
Okay run. Sweated alot.