Bay Park Square Mall & East De Pere

12.1 Miles 1:25:29 7:04 average 15.2 Total
7:30 am) upper teens
Mike and I ran 4 miles then joined the 8:00 group ran 8 miles with
the group. Felt good except I have a bit of a groin pull. It was
sore when I started but got better as I ran. I did not like stopping
because then when I would start up again it was sore. The pace was
kind of fast today should have run a little bit slower.

10:10 am) Ran 3.1 miles with a friend from work he asked me to run
with him so I said yes. He is running his first 5k race next weekend
and he wanted to run the course before hand. He did very good. We
ranaround 8:30 miles total time 26:24. I'm sure he will break 25:00
next week.

Gold's Gym

8 Miles 56:30 7:05 average
7:10 p.m.
Late start tonight. I got groceries after work then decided to
eat dinner before going to the gym. I was tired after work so
I did not plan on starting earlier. Glad I waited because I had
a good workout. 7:05 average for me is good on the treadmill.
I started off kind of slow and sluggish but after 30:00 I
started to feel good so I pushed the speed up and ran a lot
of it at 9.0 or above.
Afterwards I did 25 minutes weight lifting upper and some lower.

Broadway

7 Miles 47:32 6:47 average
5:30 pm) 10 degrees.
2 Mile warm up
4 mile tempo 6:22(154-HR),6:24(157),6:30(161),6:23(163)
1 mile cool down
Tempo run tonight this was hard. My target pace was 6:24
I did good at hitting that except the 6:30 mile. Wednesday's
are going to be my tempo/speedwork day of the week.

Gold's Gym

8 Miles 59:05 7:23 average per mile
Okay run did not feel all that good. I still can't figure out
why the treadmill is so hard for me. I can run this pace outside
and it's a easy run but on the treadmill it's hard run. The good
thing is I get a great workout in.

InCompetition

9 Miles 1:06:45 7:25 average
5:30 pm) 6 degrees and windy
It was cold tonight but I was dressed for it and was warm.
Tonight was the start of my 16 week training program for
my May 17th Marathon. The Cellcom Green Bay Marathon.
I will have some other races before this one but this
is the one I'm focusing on. My goal is to PR and finish
around 2:45-2:50.

Gold's Gym

4 Miles 33:20
20 minutes weight lifting upper body
It was way to cold outside today for me. It was minus 6
actual temp. much colder with the wind chill.
So I went to the gym. Started with 20 minutes weight lifting.
Then hit the mill. I could tell after a minute or so that I
was feeling off today. I thought maybe I would feel better
after a mile or so but never happened. I decided just to do a
short run and call it a day. No sense in forcing if you don't
feel good. Oh well I don't have many bad workouts so no big deal.

Broadway Part II

10 Miles 1:07:56 6:48 average
5:20 pm) 154 HR average
Decided to do the same run as last night. I wanted to
see if being somewhat sore and tired from yesterday
would have a effect on my run as far as pace and HR
goes. The first miles felt okay but I could feel the
fatigue in my legs. My pace was slower but not much.
Then after the 5th mile I turned around and headed
back still feeling tired at mile 6. When I got to
mile 7 I was actually feeling better to my surprise.
I ran strong miles 7-10. So I'm happy with this run
and how well my body responded. I have not done back
to back 10 mile runs in like forever so this was
a good experiment. I will probably try this again
in a few weeks or so to see how I do. I ended up running
27 seconds faster and my HR average was only 1 beat higher.
I thought I would run maybe 10 seconds a mile slower and
figured my HR would be at least 5 beats higher on average.

Mile/Pace/HR
1/7:21/140
2/6:56/148
3/6:46/152
4/6:45/155
5/6:40/157
6/6:56/152
7/6:42/158
8/6:44/159
9/6:37/161
10/6:27/163

Broadway

10 Miles 1:08:23 6:50 average
153 average HR
5:15 pm) 20's
I wore my heart rate monitor tonight. I have not been wearing
it lately. I figured I better wear it tonight so I can see
how high it is. It was not as bad as I thought it would be.
I guess I'm in better shape than I thought I was. That's a
good thing.
I'm posting my pace per mile and HR so I have it on record.
I have yet to buy a 2009 log book. So this is my only records
for now.
Mile/Pace/HR
1/7:26/136
2/6:47/148
3/6:40/152
4/6:40/155
5/6:41/157
6/6:45/154
7/6:51/157
8/6:54/156
9/6:56/156
10/6:41/161

Gold's Gym

30:00 weight lifting total body
30:00 elliptical
30:00 bike
6:00 p.m.
Not much to say about this workout I felt good that's
about it. Tomorrow I will run outside after work.

InCompetition

5.5 Miles 39:16 7:09 average
5:30 pm) 20's
Good turnout tonight we had 6 runners show up. We have been getting
just 3 of us lately. I felt good I pushed the pace a little harder
this week than I have the last few weeks. Roads were slippery but
better than they have been of late. I wore my screw shoes again.

Bay Park Square Mall

9 Miles 1:07:28 7:30 average
8:00 am) 8 degrees below 0 wind chill & snow.
It was another cold one today but believe it or not this is a
warm up compared to the last couple days. I was actually
overdressed today and got very warm. The last mile was tough
we ran straight into the head wind. I was running with 3 other
guys and we took turns at the lead. Glad I ran outside today it
was not that bad and the footing was better than last week.
Can't wait till Wednesday it might hit 30!

Gold's Gym

30:00 minutes elliptical
30:00 minutes bike
Good new after tomorrow it starts to warm up some what.
Can't wait this is way to cold!

Gold's Gym

7.75 Miles 60:00 Treadmill
Incline/Speed/Minutes
1%/8.0/10
5%/7.0/10
1%/8.5/10
5%/7.0/10
1%/9.0/10
5%/7.0/10
Tried something different tonight. Did some incline for
the first time in months. I usually just set it at 1%
and leave it and adjust the pace not the incline. This
was kind of fun actually. I think I will do something like
this once a week.
20:00 strength training upper body.

Gold's Gym

Treadmill 4.1 Miles 30:00
Elliptical 30:00
Weight training Legs 15:00
Very cold today. It's minus 12 out right now.
Brrrr...

InCompetition

5.5 Miles 43:13 7:53
5:30 pm) 20's snow
Glad to get to run outside tonight becuase the next several days
are going to be very cold below 0. So I will run indoors on the
treadmill. I'm so ready for spring!!!

Green Bay

10 Miles 1:14:00
8:10 am) 13 degrees cold.
First run for the Cellcom training group runs. Big turnout I
would say close to 200 runners showed up. I Ran with Mike and Rob.
I was a little bit stiff today from the cold and my quads were still
sore from Thursdays treadmill run.

Treadmill Gold's Gym

10 Miles 1:12:30 7:15 average per mile
6:00 pm
Minutes/Speed MPH
10:00/7.5
10:00/8.0
10:00/8.5
5:00/8.0
10:00/9.0
5:00/8.0
Last 22 minutes can't remember the exact segments. It was up and
down between 8.0-10.0
Good run tonight I feel I'm getting my fitness back some what.
Thought about running outside but it was dark and cold outside
and slippery so I opted for the mill.
Last night I went to the Cellcom Green Bay Marathon Kickoff party.
It was a good time. I saw a lot of friends that I have not seen in
a while. Guest speaker was Bart Yasso. He was very funny. He had
some good stories to tell. I read his book last summer so I knew
a lot about him before last night.

Gold's Gym

45 minutes elliptical
4.2 miles treadmill 30:10 7:11 per mile
5:00 pm)
Couldn't get in the spin class all the bikes were taken.

InCompetition

5.5 Miles 42:22
5:30 pm) 20 degrees
It was super slippery tonight. We had a ice storm Saturday
night. I wore my screw shoes and was very happy I had them on.
The guys I ran with had regular shoes on and were slipping a lot.
I'm pretty sure next week they will do the same to there shoes.

East De Pere

8.2 Miles 1:04:28 7:52 average
7:00 am) 15 degrees
Ran with the local running group. 21 people showed up not
bad. Roads were snow covered so it was kind of hard to run
at a faster pace. I feel out of shape. I look forward to
getting back in shape. This was my first run of 2009.

2008 was a great year running wise for me.
I ran 4 marathons, 2 half marathons, 2 10k's, 1 5k, 1 4 miler
and a 50k.

I had PR's at all distances but the 5k.
5/18 Cellcom Green Bay Marathon 2:53:54
6/28 Green Lake 10k 36:38
8/9 PFC Ryan Jerabek, USMC Memorial 4 miler 23:46
9/21 Fox Cities Half Marathon 1:21:38
10/25 North Face Endurance Challenge 50k 4:10:34

Highlights for 2008.

4/21 Running a perfect race at Boston ran even splits for first
and second half even with the hills. 2:55:10 (1:27:41 half)

8/17 Pikes Peak Marathon this was a awesome experience. I had
never been to Colorado so I was excited but nervous to do this
marathon. I didnt know how my body would hand the altitude and
I had no real issues with it other than it just slowed me way down.

10/25 North Face 50k trail run. My first ultra marathon. This was
fun and I even won!

Treadmill Gold's Gym

Wednesday, December 31, 2008
5.5 Miles 39:55
Last run of the year. Felt good.
2132 Miles for the year. I'm happy with that. My goal
was 2000 for the year. My 2009 goal is 2500.