Gold's Gym

8 Miles? 56:00 7:00 average per mile?
7:30 pm)
Not sure on the distance for sure. I know the time is right.
I'm running on the treadmill for about 35 minutes and it just
shuts of with no warning. I almost fell down from the sudden
stop. I was timing the run with my watch so I knew the time
but not the distance. I was running around 8.5 to 9.0 so I would
say I averaged 7:00 miles. I guess I was running so fast it blew
a fuse. Hahaha.
I felt less sore tonight so that's a plus. Tomorrow I plan on doing
some track with a friend or two of mine. Plan is 1000 meter repeats
with 200 jogs. The forecast shows rain so will see if we do it.

InCompetition

8.62 Miles 59:30 6:54 average per mile
5:30 pm) sunny 40's
Still sore from Saturdays half marathon. Felt okay otherwise.

Dick Lytie Half Marathon

12.84 course was short. 1:19:20 6:11 average per mile
10:00 am) low 30's sunny and windy
Course was not 13.1 but around 12.84 according to my GPS.
My time would be around 1:21:00 if it was 13.1. My PR was
1:21:40 last fall on a flat course. This course has hills.
So I am very happy to PR on a course like this and the
temperature was not ideal.
Going into this race I felt a bit flat. This weeks training
felt harder than normal. So I was not to cofident on how my
performance would be today.
Here is the mile splits:
Mile/Pace
1/6:02
2/6:35 Hill
3/6:06
4/6:34 Hill
5/6:02
6/6:03
7/6:22 Hill
8/6:26 Hill
9/6:05
10/6:04
11/5:58
12/6:10
12.84/5:53 (4:58:17)
As you can see my pace was consistent other than when I hit hiils.
I'm looking forward to my next half marathon in 3 weeks. It is on
a much easier course. If I can run low 6's I should PR again.

Fox River Trail

8 Miles 53:52 6:44 average per mile
5:45 pm) 40's partly cloudy
153 average HR
Took it fairly easy first 5 miles pushed the last 3.
Good run. Off till Saturday's race at 10:00 am. The
weather looks cold for it.

West De Pere High School Track

5 Miles
5:30 pm) low 40's cloudy & windy
Track workout
Mile warm up
800 - 2:49
400 - jog
800 - 2:49
400 - jog
800 - 2:49
400 - jog
800 - 2:40
400 - jog
Mile cool down
Not as good as last Wednesdays workout. I feel like I'm hitting
a plateau in my training. It might take a few weeks to get back
to improving. I am racing Saturday so I'm a bit concerned with
how I will perform.

Gold's Gym

8 Miles 54:10 6:46 average per mile
7:00 pm)
Felt pretty good. Had more energy than last night. I pushed the
pace pretty hard. Outside 6:46 is not all that hard for me but
on the mill 6:46 is a hard workout. I was spent when I got off.
Tomorrow is track workout if I recover from this and it's not
raining.

InCompetition

6 Miles 40:49 6:48 per mile average
5:35 pm) upper 30's sprinkles & windy
Took it a little bit easier the first 4 miles then I pushed
the last 2 miles. Did not feel very energized tonight. I think
I need to take it easy this week.
On a non running note I'm in a NCAA pool at work and I'm not
doing so well. I'm currently 13th out of 15. The good news is
I'm still in it though. I could end up with 7 of the 8 in the
elite 8 if it all works out. I picked Memphis to win it all.
I won last year but not looking so good this year.

West De Pere High School

18 miles 2:10:55 7:16 average per mile
7:15 am) 30's cloudy start sunny finish
Ran 12 miles with the training group and last 6 by myself.
Felt good pace was comfortable.

Gold's Gym

10 Miles 1:09:30 6:57 average per mile
7:00 pm)
Legs were heavy tonight. I was feeling yesterdays track workout
and 3 fairly hard days of training. I was pretty good up to mile
7 then it felt like I hit the wall. I made it through it though.
43 Miles in 4 days is a lot for me. Off tomorrow and 18 miles
on Saturday. Next week I'm going to back off a little bit. I am
racing a half marathon and want to be somewhat fresh for it.

West De Pere Track & Fox River Trail

13 Miles total 1:30:00
3:20 pm) 50 degrees sunny & windy
I did some track work today first time in years. I did
5 X 800's. I warmed up for a mile then started.
This is the results:
2:42, 2:43, 2:45, 2:43 and 2:39.
I would rest for about 2 minutes after each one.
I was happy with this as it was my first week doing these and
it was very windy. The wind was blowing around 20 mph with gust
even higher. According to Bart Yasso your 800's can be a guide
as to what you might run a marathon. So according to this I might
be able to run around a 2:45 marathon. That would be awesome.
But I only did 5 of these and I think he says to do up to 10 of
these. I will try to add one more set each time I do these and
build up to 10.
I ran a mile home then changed my shoes. I then went out and did
an additional 8.5 miles for a total of 13 for the day. This was very
hard workout for me. I think the wind wore me out more than anything.
Easy run tomorrow.

Fox River Trail

10 Miles 1:09:32 6:57 average per mile
5:00 pm) mid 60's sunny windy
Finally got to run on the Fox River Trail. It has been snow covered
for months. There was a few spots of some snow but not much. I felt
tired on this run. I was still feeling last nights hard effort. I was
going to run easier than I did but needed to get done. I went out to
dinner with my parents, brother and niece. It was to celebrate my
birthday.

InCompetition

10 Miles 1:05:20 6:32 average per mile
5:30 pm) upper 50's sunny
Finally some warm weather! It felt so good to run in shorts
with no gloves or hat on. I felt really good tonight. I
probably pushed too hard once again but it felt good. Hopefully
I don't get sick after this run like last Monday. Tomorrow
looks even warmer can't wait.

De Pere Festival Foods

20 Miles 2:21:44 7:05 average
7:00 am) upper 20's sunny
Happy Birthday to me! 38
I was a bit worried about this run. My hamstring was hurting
yesterday and was sore to the touch. However on this run it
never acted up at all. My groin however is very sore. The run
went pretty good but i could tell my energy level was a bit
off. I'm sure it's due to the cold this week. Glad to get this
run in.

East De Pere

13 Miles 1:32:11 7:05 average
6:00 pm) cold 16
Okay run did not feel like I had lots of energy. I'm
still getting over the cold though. It was cold outside.
Looks like a warming trend starts tomorrow. I'm so ready
for it.

Gold's Gym

10 Miles 1:10:22 7:02 average
6:30 pm)
So Monday night I mentioned I was exhausted after my run
I thought I just pushed too hard. Well later that night
I started to feel sick. I got the chills big time. I woke up
Tuesday morning feeling awful but dragged myself to work. I
thought about leaving early all day but stuck it out. I got
home and passed out till about 7:00 pm. Watched a little tv
till 9:30 went to bed. Woke up today still not feeling great
but better. I think I turned the corner around noon today.
I was glad to be feeling better.
So I decided to hit the mill tonight since it's cold and windy
outside. The run went pretty good considering how I felt just
a few hours ago. The first 4 miles was hard. I kept telling
myself just stick it out you will feel better and I did. I
ended up pushing the pace the last few miles.

InCompetition

10 Miles 1:05:43 6:34 average
5:30 pm) lower 30's
Well going into this run I was tired. I hoped I would feel better
when I got going. It did not happen at first. But after a few miles
I started feeling good. The only problem is I ended up pushing too
hard. I ran this about 20 seconds a mile faster than I have ever ran
this course. So as I'm typing this I feel exhausted. I will have to
go a lot easier tomorrow.
One nice thing about tonight was I didn't need my headlamp. I love
D.S.T. The roads were actually quite good tonight. This is surprising
since we had like 7" of snow yesterday. With the sun out today it
melted quickly.

De Pere Festival Foods

16 Miles 1:54:47 7:10 average
7:00 am) 30's nice no wind.
Felt a bit tired on this run. I think part of the reason
was I was on my feet a lot yesterday 8 hours at work and
3 hours at the Fireflight concert last night. By the way
the concert was awesome. Fireflight in case you don't know
is a Christian Rock band from Florida. They are up for 4
Dove Awards.

Gold's Gym

10 Miles 1:13:21 7:20 average
7:00 pm
This was a hard one. My legs were tired from the start.
I wasn't sure if I would be able to do 10 tonight. The
last 3 nights of 10 mile runs are taking a toll. I watched
Survivor and just tried to forget about my fatigue. I made
it through.

American Blvd.

10 Miles 1:07:43 6:46 average
5:15 pm) 30's
149 average HR
Speedwork tonight 3-1 mile repeats with 800m jogs.
3 Mile warm up
Goal was 5:52 on the mile repeats.
1: 5:59 157 HR
2: 5:53 160 HR
3: 5:50 161 HR

3 Mile cool down

I was a little bit off on the first mile repeat but I was a bit
tired going into it. I ran the third mile of the warm up too fast.
I was surprised my HR was not higher on these. I felt I was
pushing very hard.

Gold's Gym

10 Miles 1:15:25 7:33 average per mile
Easier run on the mill tonight. I set it at 8.0 and just
left it there. I watched The Biggerst Loser while I ran.

InCompetition

10 Miles 1:09:50 6:59 average
5:30 pm) cold single digits
Cold and slippery tonight. I felt good on this run. I ran
lots of hills and did 5 hill repeats on one of the hills.
It's not all the long but it's steep and takes my breath
away when I hit the top. I feel I'm getting stronger on
hills after doing this run the past several Mondays. Should
be beneficial for the half marathon I'm doing at the end of
the month. It's on a hilly course.

Gold's Gym

6 Miles 42:24 7:04 average
3:30 pm
Still not 100% but feeling much better than yesterday.
I should be fine for tomorrow's hill workout. 35 Miles
for the week. Was suppose to be 54! Next week is 56 miles.