Bay Park Square Mall

8 Miles 1:00:31 7:34 average
7:00 am) single digits COLD
It was supposed to be 20 miles today. I had some drinks last
night and was stilling feeling it this morning. I ran
8 with Mike and told him he would have to find someone
else in the group to run with. I was in no shape to run.
I had a hard time doing the 8. Oh well lesson learned.
NO MORE DRINKING!!!
This has been a bad week for me. I hope next week I get back
on track.

Mid Valley Dr.

12 Miles 1:20:06 6:40 average
4:00 pm) 38 degrees nice
Tempo Run
Schedule was for 8 miles total 6 at tempo 6:24 pace.
Well I took of yesterday so I wanted to do more than 8 miles.
So I did 12. First 3 warm up then 6 at tempo and 3 cool down.
Here is the details of the run.
Mile/Pace
1/6:48 warm up
2/6:37 warm up
3/6:39 warm up
4/6:21 goal 6:24 Head wind
5/6:25 goal 6:24 Head wind
6/6:22 goal 6:24 Head wind
7/5:58 goal 6:24 Tail wind
8/6:09 goal 6:24 Tail wind
9/6:02 goal 6:24 Tail wind
10/7:09 cool down
11/7:38 cool down
12.7:55 cool down
I was very happy with this run. I ran the warm up miles faster
than I planned. I thought maybe 7:15-7:30 would be good. I was
ready to go so was hard to hold back. Then when I started pushing
it was difficult due to the head wind but still hit my goal times.
At mile 6 I stopped for a couple minutes for a drink and a power bar
gel. I then turned around and headed back. It was so much easier
with the tail wind. I was well under my goal time of 6:24 for these
3 miles. Ended with 3 easy miles.

InCompetition

9 Miles 1:02:08 6:54 average
149 HR average
5:30 pm) teens
I felt really good tonight. I have had a few off workouts as
of late so nice to have a good one. I love this course we run
on Monday's, it has quite a few hills. I feel each week I run
it I'm getting stronger.

am) I woke up early this morning and did some core stuff.
25 push-ups
3 sets of planks 1 minute each
3 sets of side planks 30 seconds each
2 sets of vertical knee raises 25 each
2 sets of crunches 25 each

Bay Park Square Mall

8 Miles 59:25 7:26 average
8:05 am) 20's snow
Slippery roads today. The pace was kind of slow but the effort
felt fairly hard. Hard to push off when your feet are slipping
on every step. I was glad this run was only 8 miles and not 20
like next Saturday's run.

Broadway

8 Miles 53:42 6:43 average
6:15 pm) cold 15 degrees and windy
Okay run felt a bit better than yesterday but still felt
fatigued. I was not surprised today though. I was actually
tired before the run. I had a hard time getting motivated
to get out the door. Plus it was cold and that seemed to
make it more difficult as well. Rest day tomorrow. Thank
goodness I need it.

Gold's Gym

6 Miles 44:15 7:23 average
6:00 pm)
Not sure what went on tonight. I thought I would feel good
but it started bad and only got worse. I did my usual 5 minute
warm up and it was not easy like usual. I knew this was not good.
I picked it up after that and it was unusually hard I was sweating
and breathing much harder than normal. I must have been more tired
than I realized going into this workout. I even slowed the pace
down so I could get the workout in but it still was hard. So after
6 miles I decided to call it a day.

Lost Dauphin

8 Miles 1:00:43 7:35 average
138 HR average
6:00 pm) mid 30's nice
Wanted to take it easy tonight so I strapped on the HR
monitor. I find it's a great tool for my easy runs
it keeps me from going to hard. Otherwise I end up
running way too fast, and that defeats the purpose of
a easy recovery run.
Glad to get outside tonight we have another snow storm
headed are way maybe up to 6" or so. I will do treadmill
tomorrow night.

InCompetition

9 Miles 1:04:02 7:07 average
5:30 pm)20's

Gold's Gym

8 Miles 54:20 6:48 average
3:30 pm)
Felt pretty good today after yesterday's long run so I decided to
do 8 on the mill. Plus I missed my workout on Wednesday so this
made up for that.
I figured I would be slow and tired today. But I was actually
feeling ok. Was able to run below 7:00 mile pace again. Funny
that before this week I was not capable of that. Now I have
done it the last two times. I think I have adjusted to the machine.
51.55 miles for the week.

Bay Park Square Mall

18.25 Miles 2:12:55 7:17 average
7:00 am) 25 degrees. snow flurries
The roads were slippery today we had some snow last night
maybe an inch or so. Just enough to make it messy.
Ran the first 8 with Mike. Then we joined the 8:00 group
for 10 miles. Lots of runners today we started in the back
of the pack because we got back a little bit late and the
group had left already. So we started to catch up with the
first few runners and Mike says lets count how many people
we see. I counted 188. I might be off a little. We got to a
water stop and there was too many to count I estimated.

I felt good except the first 8 miles with Mike. It seemed hard
for some reason and we were running slower. My leg, groin was
sore the whole run but never got any worse so I hope I didn't
do anymore damage. I took Motrin before the run and used
bio freeze that helped.

Gold's Gym

8 Miles 53:44 6:43 average per mile
6:00 p.m.

Felt really good. I have been doing 8 mile runs on the treadmill
for a while now and have not been able to run under 7:00 minute
mile average. Tonight I was able to go quite a bit under 7's.
I ran first 5 minutes at 7.5 then went up to 9.0 and just left
it there. It was hard but not as hard as it used to be. I'm
finally getting in treadmill shape.

My injury (groin) is still sore but felt better than it did on
Tuesday's run. I'm glad I took off yesterday. Train smarter not
harder right?

Rest Day

No running today. I decided to listen to my body. I have a bit
of a injury maybe so I took off. Plus my quads are sore and I
feel run down. I figure a day off will do me more good than not.
I have a 18 mile run planned for Saturday so I hope I will be
good to go.

East De Pere

8 Miles 57:19 7:10 average
4:40 pm) 48 degrees sunny, warm and windy
148 average HR
Mile/Pace/HR
1/7:07/135
2/7:03/145
3/7:08/145
4/7:06/146
5/7:07/149
6/7:09/151
7/7:19/149
8/7:20/148
Was very nice out tonight I ran in shorts! I can't believe it's
February it felt like spring outside. Strong winds from the south.
I didn't want to fight the wind so I ran west to east so I had a
cross wind. Felt good except I still have this groin thingy not
sure what it is. It hurt the last couple miles. Hope it does not
become a bigger problem.

InCompetition

9.3 Miles 1:08:39 7:23 average
5:30 pm) upper 30's windy
Did lots of hills on this run. I was feeling a bit tired and sore.
Finished just in time it started to down pour. It was actually
warm for a change. Tomorrow looks even warmer.

Grant St

6 Miles 44:05 7:21 average
149 average HR
11:50 am) low 30's sunny
Felt okay legs are a bit sore from yesterdays race.
I tried to run at a easy pace. It was kind of hard to start
out with. I was running into a head wind. On the way back it
was nice to have it pushing me.
47.3 Miles for the week not bad. Next week will be 51 according
to my schedule. Then it's back down to 41 before building again
for another 3 week cycle to 59 miles. Then repeat, repeat and so
on till I max out at 69 mile week 3 weeks before the marathon.

Valentine's Run 15k

9.3 Miles 56:37 6:05 average
8:00 am) 40 degrees Sunny and Warm. Wind 10 mph sw.
6th overall out of 305 and 2nd in age group.

I had no real time goal going into this race. I was not sure
what kind of shape I was in. I have only started getting back
to serious training the past 2 weeks. My loose goal was break
1 hour. My personal best at the 15k distance is 59:44. That
was a couple years ago so I figured I could do that.

I'm very happy with my performance today I am kind of surprised
I did so well. I started out kind of fast and thought I was in
trouble if I tried to hold that pace. But I was able to hold on
the entire run. I only had one mile (8) 6:27 that was kind of off
compared to the rest but that was one of the toughest miles
long gradual uphill late in the race too. I finished the last 1.3
miles strong.

I'm excited to get back to training for the next race in April.
I like where I'm headed and think 2009 will be another big year
for me. I just got to stay healthy and train hard but smart.

Broadway

8 Miles 57:35 7:12 average
152 HR average
6:25 pm)15 degrees
HR was high tonight probably because I'm tired. I will take
tomorrow off and hope I feel good for Sat. mornings race.

Gold's Gym

7 Miles 48:40 6:57 average
6:30 pm)
2 miles warm up
1 mile at 10.1
1/2 mile cool down
1 mile at 10.1
1/2 mile cool down
2 miles at 9.1 and up to 10.0
Good run the 1 mile repeats at 10.1 were hard.
I was happy with this run till I finished. That's when I realized
I didn't set the incline to 1%. So that made the workout easier.
Still was a good workout and I got to work on my turnover. I will
need that for Saturday's 15k race.

Gold's Gym

8 Miles 56:10 7:01 average
6:20 pm)
Felt better tonight. I was able to push it pretty good.
I was running 5 minutes at 8.2 then 5 minutes at 9.0 - 9.2
did that for the whole run. Warm up was about 5 minutes at
7.5. I almost got under 7:00 minute pace. I will soon.

Got into the Brooks I.D. program today. I'm excited about
that I will get 40% discount on running apparel and shoes.
That's will save me some $$$.

Ashwaubenon

9 Miles 1:04:31 7:10 average
5:25 pm) teens
149 average HR
Not a great run felt tired and low on energy. I thought I would
have felt better after having a day off.