Reforestration Camp Mountain Biking

10.5 Miles Mountain Biking
5:45 pm) sunny cool
Rode with my friend Alicia. We had a great time. She was a
little timid at first until she got comfortable and then
she rode very well.
I'm having a blast riding on the single track it's so much
fun. I can see myself getting serious about mountain biking.
I plan on upgrading my bike soon. Bike shops are starting
to discount them as fall approaches. So perfect time for me
to make a purchase.

Reforestation Ramble

10k trail race but was actually 5.6 Miles 37:37
2nd Place Overall
8:30 am) 50's sunny
Course was short but was well run and marked. The course
ran on single track and some double track. Some of the course
I mountain biked last Monday so I was familiar with it.
As far as my race I'm happy with it. I think I went out
too hard the first mile though. I was winded the rest
of the race and never got to get in a comfortable groove.
40 Miles for the week.

Fox River Trail

10 Miles 1:09:11 6:55 average per mile
151 HR average
6:00 pm) cloudy
.75 mile cool down
I got to work today and shortly after I started to feel
sick. My stomach was very upset. Not sure what caused it.
I thought about going home early but toughed it out. Got
home laid down for a half hour and felt okay. I wanted
to get a run in since I'm taking off tomorrow. I decided
I would run by feel if I was not good I would turn around.
I ended up doing 5 out and 5 back. I felt better than I
thought I would especially after mile 3. I ran each mile
faster than the previous mile. The last 5 were faster due
to the weather I could see the storm getting close. With
less than a mile to go I saw lightening so I sprinted
home. I made it with only a few sprinkles falling. I went
to unlock my door and the key wouldn't work. Now what???
I stood around for a minute and then decided I will have
to run to my friends house about 3/4 of a mile a way.
Luckily it still was not raining hard. I was happy to see
she was home.

Baird's Creek

6 Miles 53:30
5:45 pm) Sunny low 70's
Mike and I ran some new trails tonight. I have run on
these only a couple times a few years ago and didn't
run on the ones we did tonight. Some good technical
running with some hills. Good training grounds. I will
go back for sure.

UWGB Trail

9.5 Miles 1:11:59
Loop 1 41:57 Ran with co worker. His best yet.
Loop 2 30:02 6:19 average per mile
This was the fastest I have ever run this loop.
I was kind of shocked I ran this fast. I didn't
really even want to run the second loop because
I just wasn't feeling it tonight. I decided to give
it a go and after the first mile had a pretty fast
mile and I didn't feel I pushed real hard. So I
decided to see if I could end up with a good time.
Well every mile ended up faster than last week so
I'm pretty pumped about that and last week I felt
good. So I guess my fitness is getting there.

new shoes
b/asr6/10

Fox River Trail

8 Miles 54:31 6:48 average per mile
150 HR Average
6:00 pm) cloudy, sprinkles, muggy
I did not feel good tonight. I was very tired. I
ran with Mike and he was pushing the pace and I
wanted to go slower. Well eventually I just decided
okay I don't feel great but I will pick up the pace
anyways. We ended up running every mile faster than
the previous one. The last mile was 5:54. So I guess
this was a good workout not sure.

Reforestration Camp Mountain Biking

13 Miles Mountain Bike on the single track
First time I have used my mountain bike on an
actual trail. It was a ton of fun. The trail
was narrow and very curvy. This turned into
a better workout than I thought it would be.
I feel it more in the upper body than I do in
the legs. I guess because my legs are used to
working out and my upper body is weak.
I might invest in a better bike this fall when
they have there sales. My bike is older and
not sure how well it will hold up. Plus if
I do more of this I need a rack for my car.
I had to take of the front wheel and then
it still did not fit in my car. I then had to
take of the handlebars. When I got there I had
to put back together then take apart to come
back home. A lot of work for so short of a
ride.

Mountain Bay Trail

7 Miles 49:55 7:07 average per mile
142 HR average
2:00 pm) cool low 70's
Not a bad run. I felt better than I thought I would. I'm
a little sore from yesterdays run but not bad at all. My
Achilles is better today.
50 Miles for the week. I was hoping for 55 but yesterdays
run was shorter than planned.
This week will be even less. I am backing of a bit this
week. I will then have a 3 week block of higher miles.

Ice Age Trail Greenbush, Wisconsin

16.35 Miles 2:21:40 8:40 average per mile
7:30 am) 50's cool
Ran the Ice Age trail for the first time. Much more difficult than I
thought it would be. Very technical with lots of climbing, rocks
and roots to watch out for. Mike and I planned on doing 20-22
miles but we where spent after 16. We went out 8 and came back
and planned on doing a 5 mile loop off the Ice Age trail but we
decided that was enough. My Achilles is still sore and this run
did not help it any. I feel okay otherwise just tired. This was
probably the hardest run I have ever done on a trail other than
of course Pikes Peak Marathon last year. I wish I would have
got in more miles but I think we were smart to listen to our bodies.
We are just not used to this kind of running. The trails around
Green Bay are relatively easy compared to this. Hope to get back
down on this trail soon. Maybe 3 weeks from now. At least I will
know what to expect next time.

Fox River Trail

10 Miles 1:15:23 7:32 average per mile
141 HR average
Was very tired before the start of this run. Did not
really feel like running tonight. Felt okay during the
run but still tired. As I was running a friend of mine
was also running on the trail and we ran together for
3 or 4 miles. Had not run with Dave in a long time
so we got caught up on what's going on with each of
us. He is training for a 50k the same race I did last
year. I'm doing it this year also but going to do the
50 mile run.



new shoes
b/a/9/10miles

UWGB Trail

10 Miles
5:40 pm) 70's cloudy nice
159 HR average loop 2
Loop 1 Ran with co worker 44:14
Loop 2 30:55 6:30 average per mile.
1/2 mile cool down
Fastest I have run this loop this year!
Was going to run slow tonight but right before I
started the 2nd loop I changed my mind and told
myself I was going to push it. Tomorrow will
be a easy 10. Long on Saturday 20-22.

Reforestration Camp

7 Miles 49:30 7:04 average per mile
154 HR average
5:45 pm) low 70's Sunny Nice!
Felt good tonight. Ran with Mike and we pushed it
pretty hard. My achilles was a bit sore but felt
okay once I got going. Nice weather tonight it
was not humid like the past few days.

Fox River Trail

7.14 Miles 50:40 7:06 average per mile
152 HR average
9:55 am) Mid 70's Humid!
Very humid today. Made for a hard run. My breathing
was more labored than usual. It should be less humid
the rest of the week. I'm looking forward to that.
Good week of training 52 Miles. This week will be
around 55 with a 20 mile run on Saturday.

UWGB Trail

15 Miles 1:51:05 7:28 average per mile
6:20 am) sunny and humid
Loop 1 37:20 7:31 average 146 HR average
Loop 2 37:10 7:30 average 152 HR average
Loop 3 36:35 7:22 average 154 HR average
Each of these loops are just under 5 miles 4.96
I new after just a mile I was not feeling good
today. I think it was the humidity more than
anything else. I'm not good in the heat give me
the cool temps any day when it comes to running.
Ran these with Mike and Stuart joined us on the
last one.

Mountain Bay Trail

8 Miles 1:04:43 8:04 average per mile
129 HR average
6:00 pm) upper 70's
Ran with Brian and Dan. We ran the Mountain Bay Trail.
I have not run this trail since last year. Was nice
getting to catch up with Brian. Brian and I trained
together for Boston 2008.
Kept HR low tonight so I am happy about that. I needed
to have a easier run. Tomorrow I will take off and I have
thoughts of doing a 5k Saturday. Not sure as it is going
to be hot Saturday. I should just do my long run early.
I don't know what to do.

Reforestration Camp

12.5 Miles 1:34:37
5:45 pm) 70's sunny
Ran Yellow course with Mike 7.5 miles 54:50
7:19 average per mile 152 HR average
Ran Red course 5 miles solo 39:47 7:57 average
per mile 149 HR average.
This was a very hard workout. I ran hard last
night and was going to take it easy tonight but
Mike doesn't know how to run easy. I was spent
afterwards but still wanted to run the red
course since I had yet to run it. I slowed down but
the effort was still hard as this course is fairly
challenging. Got back to the parking lot and collapsed.
Good hard workout I love it. Tomorrow is for sure a
easy recovery run.

My diet is a work in progress. I'm starting to actually
eat better. For example I have always ate white bread.
I know it's very bad. I bought some whole grain wheat.
I had a pb&j sandwich today and it was actually good.
I'm also taking vitamin D3 as I have heard good things
about it. I have a long way to go before I can say I
eat healthy. It's a start though.

Barkhausen Trail

9.5 Miles 1:05:24 6:53 average per mile
6:00 pm) 70's sunny
First Loop 33:56 7:08 average 146 HR average
Second Loop 31:29 6:38 average 160 HR average
First time I have run this trail. I liked it a lot.
It is similar to the trail I run at UWGB but is
flat no hills at all. Nice and shaded and the trail
is firm and fast. I ran the first loop with Scott
and solo on the second loop. I will definitely run
this one again.

Somewhere in Wisconsin

16.75 Miles 2:04:36 7:26 average per mile
147 average HR
5:20 am) Yes that's am cloudy and humid
Very early run for me. Ran with my friend Scott and he
likes to start early and I agreed since I knew it was
going to get hot and humid today. He planned out the
course and we left his house at 5:00. He had his son
get up so he could drive us to the drop off the location.
Well the location was not much of a landmark. Pretty
much out in the middle of nowhere. Corn fields on your
left and on your right. We then headed back to his house.
We both had fuel belts on since there was no stores to
stop at along the way. Scott's son dropped of a few
bottles along the course and that was a lifesaver. When
I was done running I don't think I had a dry spot left on
my clothing. It was that humid. Afterwards we had some
watermelon that hit the spot.

Jerabek Challenge

4 Miles 24:26 6:07 average per mile
9:00 am) Overcast and Humid!
9th Overall 1st in age group
Had a good race not sub 24 like I was shooting for but close
and it was very humid. This course is hilly very challenging.
Stuck around afterwards for the awards above is the medal I
got for placing in age group. This was the 4th annual running
of this race. I have done all 4 of them. The race is in Honor
of Ryan Jerabek. He paid the ultimate price in 2004 for our
freedom. His parents put on this event in his honor and all
that serve this great country of ours. I feel even more
grateful this year for all the troops do for our freedom as
my nephew has enlisted in the Marines and is currently in Boot
Camp in San Diego. I'm very proud of him and the decision that
he has made.

West De Pere High School Track

4.25 Miles 28:58 6:49 average per mile
5:00 pm) 70's sunny
One mile warn up then 1 mile at 5:48 1/2 mile jog
1 mile at 5:39 3/4 mile jog home.
Wanted to work on some speed since I have a 4 mile
race Saturday and have not been on the track in
months. I have lost some speed for sure. I'm sure
if I did some track on a regular basis I could get
these down to 5:20 range. I don't think I will though
since I'm training for a ultra marathon and not 5k's.

UWGB Trail

10 Miles Total
2 Loops, 2nd loop 31:28 6:38 average per mile.
159 average HR on second loop
6:15 pm) 70's sunny
Fastest I have run this course this year. I felt
pretty good. I feel I'm getting stronger every week.
Ran first loop with friend from work. He did very
good. We ran it in 43:15. His best time so far.

Fox River Trail

8 Miles 59:00 7:22 average per mile
148 HR average
6:00 pm) upper 70's sunny
Not a bad run. I tried not to push it and made this an
easier run. I kept my pace and HR consistent through
out. I wanted to push a bit harder but decided against
it as that would defeat the purpose of a easier run.
I plan on making Tuesdays my easy day and probably
Thursdays as well. I am going to be running more miles
than I ever have in the next couple of months so I
think I will see the importance of the easier runs.
Still in the process of trying to figure out my training
schedule for my 50 mile run in October. I think I might
have to do some morning workouts during the week so I can
get it all in. I want to run 5 times a week, lift weights
2 times a week and bike 1-2 a week.
I'm thinking something like this:
Monday: am) weights
Tuesday: am) bike -- pm) run
Wednesday: pm) run
Thursday: am) bike -- pm) run
Friday: am) weights
Saturday: am) run
Sunday: pm) run

Reforestration Camp

7 Miles 52:09 7:27 average per mile
2:30 pm)70's Partly Sunny
153 HR average
Have not run this trail in a couple years. I forgot
how hard it was. It definitely got my HR up a few
times. Ran it with my friend Scott. He lives close
to the trail. So he was my guide. We followed the
yellow trail. I guess it is one of the harder ones.
I think I should add this to my routine. Maybe do it
once a week. If I continue to run this course I think
it will help me improve quite a bit.
Good week of training 47 miles. Not bad for the week
after a marathon. Next week will probably be about the
same. After that I look to start building it up.

Fox River Trail

12 Miles 1:30:25 7:32 average per mile
7:00 am) Rained at the start
145 HR average
Felt a bit tired and sore. I probably pushed a bit hard
on Thursday but it felt great to run fast. Ran with the
running club today. Next Saturday I'm doing a 4 mile
race that should be interesting. I have not done a shorter
race like that since last summer. I have done this race
the past 3 years so I wanted to keep the streak alive.
It's on a hilly course so not sure how fast I will be. I have
done zero speed work other than Thursdays run. I am
hoping to run 24:00 or under that's my goal but will
see. I plan on doing a couple mile repeats next week
just to get the feel for the faster pace.
So Monday I am starting my 12 week training plan for
my 50 mile trail run in October. I have done some
searching online for a program but have not found
anything I like. I guess I will just have to make up one
on my own. I think I will go with a 5 day schedule.
Something like this:
Monday- off
Tuesday- 6-8
Wednesday- 10-15
Thursday-6-8
Friday- off
Saturday- Long- building up to 35 mile range at peak
Sunday-Long, not as long as Saturday. 10-20 mile range
So my rest days are before and after my hard weekends.
I think that should work.
Any suggestions? I'm new at this. I have done 1 50k but
no 50 milers.