Spin Class Gold's Gym

45 minute spin class
15 minutes weight lifting upper body
5:15 pm
More snow today around 3". We are shattering the record
books. For December we have had 45.6". That's nearly the
average for the whole season.

InCompetition

5.5 Miles 41:30
5:30 pm) 20's
Okay run felt good. Roads were good except for some ice.
GPS did not work again. I figured out the problem though.
The memory was full and would not allow me to download. So
I deleted old activities and it works now.
Tomorrow looks like more snow yeah! 3-5". I'm getting sick
of the white stuff.
I will do either spin class or elliptical at Gold's tomorrow.

Treadmill Gold's Gym

5 Miles 38:00
4:00 pm)
I feel out of shape. Not enough miles the past couple weeks.
I will pick the miles up a bit. Not going to really get serious till
Jan. 19. Then I will start my marathon training program. It will be
a 16 week program. The plan peaks at a 69 mile week. This plan only
calls for 5 workouts a week. I might do 6 instead and cut some miles
off a work out or two.

East De Pere

5.5 Miles 11:00 am) 40 degrees and very foggy
Never thought it would get this warm again after the winter
we have had so far. I actually ran in shorts and was warm.
Was not sure how the run would go since I hurt my lower back
Wednesday shoveling. It has got better and running did not seem
to aggravate it. I was going to do more than 5.5 miles but my GPS
was acting up due to low charge when I started. Plus I thought
no sense in over doing today.
I'm typing this blog on my new laptop computer. It's very nice.
Large 17" wide screen. I have it hooked up wireless so I can use
it anywhere in the house. Now I can multitask better.

Ashwaubenon

6 Miles 44:32 7:24 average.
10:00 am) upper 20's warmer light snow.
Ran with my screw shoes. It helped a lot. I still slipped
some but not as much as I would have. Some places the snow was
kind of deep and the screws would not make much contact with
the street so you would not have much grip. I think I will add
another 3 screws to each shoe to help even more. The srews held
up very good hardly any wear on them and did not loose any screws.

Srew Shoes

Just finished putting the screws in the shoes. I will try
them out tomorrow. Should be a good test with all the
snow on the ground.

Treadmill Gold's Gym

7 Miles 51:15
5:45 pm
Again too cold outside to run so I hit the treadmill.
I did not feel so good tonight. I really ran out of gas
the last 10 minutes or so. I had to slow it way down to
catch my breath. Still not a big fan of the treadmill but
it's nice when it's this cold out.

Stanley Bottle

My nickname is Stanley given to me by my nephew. Here is
a bottle I recently acquired from my dad. It's from Stanley
Wisconsin. I'm not even sure where that is? Must be a small
town. Bottle is from the year 1948.

Broadway

10 Miles 1:13:23 7:20 average
157 HR average
9:00 am) 15 degrees cloudy
First run outside in two weeks. I felt sluggish today.
Not sure if it was the cold air, slippery roads or
just tired. Probably all of the above. HR was high as
well.

Spin Class Gold's Gym

45 Minute spin class
5:15 p.m.
Was able to get a bike tonight. They only have 10 bikes
plus the instructor. The instructor was very nice and
helped me make adjustments to the bike so it would fit me
correctly. I was not the only first timer there was one
other so that made me feel more comfortable. I really
enjoyed the class. I will do it again for sure. It was
very hard but a good hard. I got in a very good workout.
I think this will be great cross training for my running.
I could feel myself using different muscles. On Wednesday's
they have a more extreme spin class but I think I will wait
a while before I consider trying that. This was tough enough.

Treadmill Gold's Gym

7 Miles 50:25
Hard run tonight decided I would push the pace some. I ran
5 minutes faster than Monday for the same distance. I want
to get faster on the treadmill and found out that running
faster makes you faster. What a concept!
Looks like another snow storm is headed our way. I'm not
happy. I'm ready for spring already!
Got my new shoes today finally. These are the ones I won at
the 50K back in October. They have the Boa system so no laces.
I have never tried these before so it will be interesting to
see how they are. I probably will just put them away till I
can run outside on some trails. They are made for road and
trail but I'm going to just use them on the trails. They are
called ARNUVA. Picture below.

Elliptical & Weights Gold's Gym

30 minutes Elliptical 4 miles
15 Minutes Upper Body weight lifting

Was going to do the spin class but all the bikes were
taken by the time I got there. I will try again on Thursday.

Treadmill Gold's Gym

7 Miles 55:20
Way too cold outside to run. With wind chill well below 0.
It was nice and warm inside. Run felt hard tonight. I'm not
in treadmill shape yet. Hope I get better at it.

Treadmill Gold's Gym

6 Miles 46:30
Was going to run yesterday but was not feeling good so
I ran today. Watched Packer game while on treadmill.
Packers are bad this year. Maybe next year. I'm getting
the itch to start picking it up again. I'm tired of
feeling lazy and my diet has really gone bad.

Treadmill Gold's Gym

5 Miles 37:27
First run since Saturday's marathon. Felt good. Kind of
surprised how fast I'm recovering from the marathon.
Will take it easy the next few days and pick it up slightly
next week.

Marathon Photo's

St. Jude Memphis Marathon

26.2 Miles 2:59:16 6:51 average
68th Place Overall
8:00 am) mid 30's at start
Well I finished in 2:59 not the 2:49 I was shooting for. Still not
bad. I realize my expectations were too high for my level of fitness
going into this race. I was not doing near the amount of volume in
training to perform to my goal. I hoped it would not be the case but
it was. Early into the race I new it would not happen. I was shooting
for 6:30 per mile and even in the first few miles I was not able to
hit those numbers. Usually I have to almost hold back the first few
miles to keep from going out too fast. I felt I was pushing it and
still not hitting the number. I new the second half would only be
harder as I fatigued and I was right.

The course was great had some rolling hills but nothing all that steep
or long. I enjoyed the sights along the course and they had bands,
Elvis interpreter and cheerleaders along the course. Water stops at
every mile marker was nice. We ran down Beale St twice that was fun.

My Uncle and Cousin also ran they did the Half Marathon. They both
did great. They are hooked. They signed up for Nashville Marathon
in April. It will be exciting to see how they do at the marathon
distance.

What's next? Nothing! I'm taking it easy for the rest of December. I
needsome rest. I will resume training in Januarary. My focus is going
to be Cellcom Green Bay Marathon. I will do a couple half marathons
before that as tune up races. But Green Bay will be my 'A' Race. I
don't want to say what I am shooting for time wise but a PR for sure.

Below is my splits per mile.
Mile/Pace
1/6:38-----15/6:46
2/6:33-----16/6:46
3/6:31-----17/6:53
4/6:41-----18/7:01
5/6:23-----19/7:03
6/6:36-----20/7:04
7/6:38-----21/7:04
8/6:45-----22/7:16
9/6:39-----23/7:15
10/6:42----24/7:29 Head Wind
11/6:38----25/7:11
12/6:41----26/6:54
13/6:42----.2/6:17
14/6:40

Treadmill Gold's Gym

5 Miles 37:04
6:00 p.m.
This might be my last run before Saturday's Marathon.
Tomorrow looks like snow and when I get home from work.
I will shovel and pack the car up and head down to my
parents. So I don't think I will get a run in tomorrow.
I have yet to pack so I am going to start tonight and
finish tomorrow evening. Hopefully the weather will be okay
and we can get off Thursday morning. The forecast for Memphis
is cold 31 at the start. Not what I would prefer. I will have
to dress in layers. I will post a race recap on Monday.

InCompetition

5.46 Miles 38:23 7:01 average
5:30 pm) 20's
It was a slippery run tonight. We had several inches of snow
last night. I wore my trail shoes for extra tracking. I felt
pretty good on this run especially towards the end.