West De Pere

9 Miles 1:03:53 7:06 avg.
143 avg. HR
5:30 pm) cool 50's cloudy
Good run a little sore from yesterdays workout.
Had a lot on my mind tonight so running was good
medicine for me. Nice to have a hobby that you can
use to release stress from. I feel much better now.

Fox River Trail

10 Miles 1:04:51 6:29 avg.
155 avg. HR
5:15 pm) cool & cloudy
Goal was to run this at my marathon pace.
I am shooting for a 2:50 marathon in Dec. so that
is 6:30 pace. I ran this run right at 6:30 pace.
It did not feel too bad. However the last few
miles it was more difficult to hold the pace.
I got a little tired. I will try to do this again
in a week or so and see if it gets any easier.
I plan on doing some longer runs like this but
keeping the effort on the easier side for the
first 15 miles or so then increase the pace the
last 5 miles to marathon pace. This will teach my
body to still run fast even when fatigue sets in.

Not sure what I am doing right now I'm training for
a 50k but have a marathon coming up as well and trying
to train for both at the same time. On one hand I have
a 50k trail run my first ultra that I basically am running
just to do it no big goals just finish. And on the other
hand I have a marathon a little over a month after the
ultra which is my "A" race. So I am trying to do some
specific training for both with some trail running,
road running, slower paced runs, faster paced runs, longer
runs, shorter runs. Not sure what I'm doing but I'm having fun!

UWGB Trail

20 Miles 2:30:10 7:30 average
144 avg. HR
50's Sunny Nice!
Ran this with 3 other guys. We are all training
for a ultra. Three of us are doing the 50k and
the other guy is doing a 50 miler up in Door County.
We ran fairly easy pace until the last loop. I felt
good but got tired the last loop. I have run 60 miles
in 5 days that's a lot for me. Plan is to run 25 miles
next Saturday on the course so I can get a feel for it.
We will leave around 4:30 a.m. It's around 2.5 hour drive
each way. Rest day tomorrow.

Fox River Trail

5 Miles 36:50 7:22 avg.
140 avg. HR
6:15 am) cold 40's
Legs did not want to move today. I should have
just slept in. Felt tired at work as well.
Long run tomorrow morning 15-20 miles.

Fox River Tail & Lost Dauphin

15 Miles 2 Runs 1:44:47

6:15 am) 5 Miles 36:15 7:15 avg. per mile
It was chilly this morning mid 40's. I wore
gloves and a hat. Resting HR before run was 39.

5:30 pm) 10 Miles 1:08:32 6:51 avg. per mile
70's Sunny Nice.
147 avg. HR. I was surprised my HR was not
higher since I pushed the pace a little.

UWGB Trail

10 Miles 1:14:15
70's sunny Perfect!
Loop 1 4.77 miles 35:06 7:22 avg. 143 avg. HR
Loop 2 4.77 miles 34:53 7:19 avg. 148 avg. HR
.5 mile cool down 4:15
Ran this one on the easier side and I felt great.
Quads are still sore but felt better. This was
a fun run. No music just enjoyed mother nature.
Days like this is why I love running so much!

Fox River Trail

10 Miles 1:12:05 7:12 average
147 average HR
5:20 pm) 70's breezy & sunny
Legs are still sore from Sunday's Half Marathon.
Felt a bit low in energy but that's normal after
racing. I will be good in a couple of days.

Fox Cities Half Marathon

13.1 Miles 1:21:40 *PR* 6:14 average
8:00 am) 50's overcast Perfect Conditions
Mile/Pace
1/6:04
2/6:08
3/6:06
4/6:10
5/6:19
6/6:11
7/6:10
8/6:27
9/6:25
10/6:19
11/6:19
12/6:09
13/6:09
13.1/1:21:40
Great Day felt awesome except for miles 8-11.
I got a side ache and had to slow the pace down.
It went away thank goodness and I was able to finish
strong. I exceeded my goal of 1:22-1:23 so very happy.
I was questioning myself this morning as to why I signed
up for this race. I was not feeling I was in my best shape
but I new I could probably at least improve on my half
marathon from 2 weeks ago. So now that it's over yes I'm glad
I did it. Great course and good crowd support. No Heart Rate
Monitor today. I decided to go without it because I felt it
holds me back in races. I rather go by feel on race day and
if I was wearing it I would probably hold back some if the
heart rate increased too much. I only looked at my pace at
the mile splits again not wanting to now too much info. I let
my body tell me when to speed up or slow down I believe on
race day that's the way to go. I placed 8th overall and 3rd
in my age bracket (35-39). Now I can relax for a day or two.
Packer party tonight. Go Pack!

Fox River Trail

6 Miles 43:38 7:16 average
144 average HR
6:10 am) Mid 50's & Humid
Felt slow on this run I think it was because it was
so humid 94%. I'm taking tomorrow off since I have a
half marathon on Sunday. Waiting around for the cable
guy he is going to install the HD receiver box. So I
will get my channels in High Def. Looking forward to
it. Just in time for the fall season and all the new
shows.

West De Pere

7 Miles 50:17 7:11 average
5:45 pm) 60's sunny
143 average HR

Fox River Trail

9 Miles 1:00:04 6:40 average
5:20 pm) low 70's sunny
Tempo Run
Mile/Pace
1/warm up
2/warm up
3/6:07/160 (goal on these was 6:15)
4/6:12/163
5/6:09/164
6/6:12/165
7/6:13/166
8/cool down
9/cool down
Run felt pretty good. The last two miles of the
tempo run was hard.

Fox River Trail

10 Miles 1:11:53 7:11 average
147 avg. HR
5:45 pm) 70 sunny nice
Felt tired on this run. I was tired before
I even started so I new this would not be
the best run. Hope I feel better tomorrow
I am doing a tempo run.

Lost Dauphin

7 Miles 48:14 6:53 average
6:00 am) cool 40's
Felt good.
Got a new TV today Big Screen 51".
Not really new but new to me. I got it
from my brother. He is getting a new
flat screen TV. The TV is awesome watched
Monday night football with a couple of friends.
Can't wait to watch the Packer games on it.

I did it!

Well it's official I am crazy! I just signed up for
my first ultra marathon 50k 31 miles. I have been
debating whether or not I should do this and finally
said okay I'm just going to do it. So I guess I'm going
to have to do some training. The ultra is October 25th.
It's called the North Face Endurance Challenge. It run
on a trail. I have the link under my race schedule.
Wish me luck.

Fox River Trail

18 Miles 2:09:58 7:13 average
142 average HR
6:00 am) 60's cloudy/drizzle
Ran this with a friend of mine. We ran a nice steady pace.
It was a nice morning no wind and perfect temp. I felt
really good once we got past the first couple of miles.
It usually takes me that long to find my pace and get my
breathing pattern down. Then it was smooth sailing HR was
steady the whole run. When we finished the rain started.
Glad we started early. It was hard getting up so early
but I'm glad I did.

Lost Dauphin

10 Miles 1:08:39 6:52 average
153 average HR
5:40 a.m. 67 degrees Humid
Was dark this morning I ran about 5 miles
before it started to become day light. Not
really a problem though with street lights.
My headlight that I wore did not have much
effect. I like getting these early runs in
but the draw back is at work my legs are tired.
My job requires me to be on my feet the whole
day. I think I will limit my week day morning runs
to 5-7 miles from now on. I will do the longer
ones in the evening. That way I can rest after.
Tomorrow morning I am going to do 16-18 miles.
This will be my longest since the marathon.

No running

0 Miles
I planned on doing 8 miles after work. I got home it
was raining hard and I just didn't have the desire to
run in it. Plus I am tired today I worked hard at work.
I am listening to my body. I will go bed early tonight so
I can get up and do 10 miles in the morning.

Fox River Trail & UWGB Trail

12 miles 2 runs 1:27:41

6:00 am) 7 miles
cold 41 degrees
2 mile warm up
1 mile speedwork 5:59 (HR 163) target 5:49
.5 mile jog
1 mile speedwork 5:51 (HR 166) target 5:49
2.5 mile cool down
Could not get mile repeats to the time I was shooting
for but was close. It was cold and my legs did not
seem to want to run that fast.

6:00 pm) 5 miles 37:25
cool 60's
Ran with group took it easy.

Fox River Trail

7 Miles 51:12 7:19 avg. 141 HR avg.
5:15 p.m. sunny low 60's
Took it easy on this run. It actually felt as
hard as when I push it more. I guess my body
is not use to this pace. I normally run 6:45 pace
on these runs. I ran by HR not pace and I wanted to
keep it low as possible.

Fox River Trail & Grant St

2 Runs 9 Miles total 1:00:47

6:15 am) 5 miles 34:04 6:49 average
149 average HR
Felt okay but legs felt heavy.

5:00 pm) 4 miles 26:38 6:39 average
147 average HR
Felt great. Had to hurry up on this run to
get home so I could watch the season opener
for the Packers.

Cheesehead Half Marathon

1:24:30 13.1 Miles 6:28 average
160 average HR 168 max.
upper 50's partly sunny & windy
Mile/Pace/HR
1/6:14/151
2/6:21/159
3/6:28/159
4/6:30/160
5/6:26/161
6/6:23/160
7/6:28/162
8/6:28/162
9/6:30/162
10/6:25/163
11/6:25/162
12/6:29/162
13/6:32/163
13.1/?/? 1:24:30
Not the time I was looking for. I was thinking 1:23 or better.
I'm just not in great shape right now. I think part of it is
I did a marathon 3 weeks ago and my legs just are not fresh.
I was happy that I basically held the same pace over the entire
run and my HR was not too high. I can use this as a base and try
to build from this. First time I have run this half marathon it
was well run. It's put on my a group of runners called the
Pace Setters. The course is out on country roads so not much to
look at. My brother and his friend from California did the half
marathon as well. We had a good time. I will do this one again.
Now I need to recover and get ready to do another half marathon
in two weeks. Hope I will be ready.

Fox River Trail

6.5 Miles 43:47 6:44 average per mile
148 average HR
5:15 p.m rain
Ran this in a nice rain not too bad but enough
to be totally wet when I got home. With the rain and
cooler weather my heart rate was lower than normal.
I was able to run fairly fast without it going too
high. I am taking tomorrow off since I have a race on
Saturday it's a half marathon. I don't expect to run
super fast but it will be good to see where I'm at as
far as my fitness level.

Fox River Trail & Howard Y

13.5 Miles Total 2 runs
6:00 a.m) 8 miles 54:30 6:49 average
65 degrees
Mile/Pace/HR
1/7:27/138 warm up
2/7:22/147 warm up
3/6:22/159 tempo (goal was 6:14 on each of these)
4/6:17/162 tempo
5/6:10/165 tempo
6/5:58/168 tempo
7/7:18/158 cool down
8/7:34/151 cool down
Good run overall was a little slow on the first
mile of the tempo run but then I got going good.
Second run
6:00 p.m.) 5.5 miles 37:19 6:47 average
149 average HR
68 degrees
1/7:29/133
2/6:57/147
3/6:49/152
4/6:31/154
5/6:06/162
5.5/3:24(6:46)/158
Ran this with a couple guys from the running club.
We said lets run at around 7:30 pace which was fine with
me considering I did a tempo run earlier in the day.
Well that lasted the first mile then we pushed it.

Fox River Trail

6 Miles 44:36 7:25 average
147 average HR
7:00 p.m. Warm mid 80's
I tried to keep this run easy and also keep HR from
going too high. With the heat that was not easy.
Good news it's cooling off later tonight and the
rest of the week is going to be almost cold 60's and
70's. Will be PRT (Perfect Running Temperature).
Tomorrow I will run with the group or do a solo run
with 4 miles at tempo pace. I want to do both. What do
I do? both?

Lost Dauphin

10 Miles 1:08:43 6:52 average
164 average HR
9:00 a.m. 70-80 degrees sunny HOT
I should have started earlier and should have taken
some water. My HR was 10-15 beats higher than
normal due to heat and no water. Last mile I hit
a new high on my HR 175. I kept a even pace though
even at the end when I felt bad. I kept pace under
7:00 minute miles every mile.