UWGB Trail

9.5 Miles 1:16:22
5:30 am) 50's sunny
Loop 1 40:30 8:33 average per mile
122 HR average Ran with Rick
Loop 2 35:52 7:34 average per mile
135 HR average Ran with Dave & Scott
Easy run tonight just what I needed after last nights run.
Tomorrow will be 5 miles on the Fox River Trail. Off on Friday
and last long run Saturday morning 35 miles. Then it's taper
time. I'm looking forward to that.

b/asr6/150

Reforestration Camp

7 Miles 48:38 6:57 average per mile
5:30 pm) 50's cloudy cool
First time running in the cooler weather in some time.
It was nice. I warmed up quickly and enjoyed the run.
I might have to turn the heat on soon. The house is
kind of cold. I would like to wait at least till Thursday.
I'm going to put the flannel sheets on the bed tonight.
I might also plug in the electric blanket.

Gold's Gym

4.5 Miles 32:15
15 minutes bike
15 minutes weight lifting
Cold & windy today so I decided to go to Gold's tonight.
I have not used my membership in the last 3 months. I
need to start using it again.
It took me a few minutes to get used to the feel of
running on a treadmill again. Once I warmed up it felt
good. I upped the speed every 5 minutes or so. The last
couple of minutes I was running at 10.5 mph.

b/a9/64

Fox River Trail

7 Miles 49:08 7:01 average per mile
144 HR average
3:15 pm) cloudy & windy
Run was good but my body is not so good. I have a few
aches and pains.
50 Miles for the week.

b/a9/59

UWGB Trail 20

20 Miles 2:31:14 7:34 average per mile
141 average HR was surprised it was this low!
5:30 pm)60's NICE
Ran 4 loops with Mike. We ran the first two in the daylight.
Last two loops we ran in the dark. We both used our headlamps.
It was kind of fun running in the dark. This was good practice
for us. We will be running in the dark at North Face endurance
challenge for the first couple of hours. When we finished and
stretched a little bit we got in our cars and it started raining.
Could not have timed it any better. Normally we do the long run
on Saturday mornings but we decided to change it up a bit. It
was kind of a hard run since I was on my feet all day at work
and then go and run 20 miles after. The good news is I get to
sleep in tomorrow morning.
After the run Mike and I went to Perkins. That was a awesome
meal. I was very hungry. I ate grilled salmon, fries, broccoli
and 2 pancakes. I was stuffed afterwards.
Next Saturday morning will be our last long run before the taper.
We are shooting for 35 miles. We will go down to Eagle, WI and
run it on the course that we will be doing the 50 miler on.

b/asr6/140

Baird's Creek

7 Miles 59:56 8:34 average per mile
5:30 pm) 70's sunny

UWGB Trail

10 Miles 1:18:45
5:30 pm) low 70's sunny
Loop 1 42:17 8:54 average per mile 122 average HR
Loop 2 32:29 6:50 average per mile 151 average HR

b/asr6/120

UWGB Trail

6.25 Miles 44:28 7:07 average per mile
5:30 pm) low 60's RAIN
Ran in the rain tonight. I didn't want to run in it
but figured I should since I haven't in a long time.
Plus it could rain on race day and it's good practice.
The rain actually felt good since it wasn't cold.

Fox River Trail

12.05 Miles 1:25:33 7:06 average per mile
148 HR average
3:30 pm) low 70's sunny
I felt good considering I ran 30 miles yesterday.
Week recap:
72 Miles Running Most I have ever run in a week.
This was for 5 runs. Tues. 9.5 Wed. 11.5 Thur. 10
Sat. 30 Sun. 12
11 Miles Mountain Biking
This week plan is to recover some so I will be ready
for the following week. That week will be my last
big week before the taper.

b/a9/52

Reforestration Camp 30 Miles

30 Miles 3:58:15 7:57 average per mile
6:45 am) cool 40's warmed up nice.
I told Mike lets run 8:30's today nice and easy. Well like
usual we ran this too fast. My body felt the effects of it.
I ran out of gas. I think I should have taken in more calories.
By mile 20 I was done. I was able to hold on but it was not fun.
Mike on the other hand was strong all day. When I got home I
weighed myself and I was 6 pounds lighter. So I definitely
was in calorie deficit. I will have to do better on that next
time. My next long run is in 2 weeks. The goal is 35 miles.
Relaxing the rest of the day. I think I deserve it.

b/asr6/110

Fox River Trail

10 Miles 1:08:37 6:52 average per mile
146 average HR
5:35 pm) low 70's sunny
Okay run still feeling tired and sore. Hope I feel good
Saturday. Plan is 30 miles Saturday but not sure where
to run it. I want some hills and Mike wants to run on
a flat surface. What to do?
Bike update: Was going to buy a bike today but see they
are sold out in my size. I guess I will keep looking.

b/a9/40

UWGB Trail

9.5 Miles 1:10:00 7:22 average per mile
143 average HR
5:45 pm) sunny low 70's
Feeling a bit tired this week. Easy flat run tomorrow. Planning
on 30 miles Saturday.

b/asr6/80

Reforestration Camp

11.5 Miles 1:22:43 7:11 average per mile
5:30 pm) 70's sunny
Yellow Loop 7 Miles 50:55 7:16 average per mile.
147 average HR
Red Loop 4.5 Miles 31:48 7:04 average per mile.
154 average HR



b/asr6/70
b/a9/30

Reforestration Camp Mountain Biking

11 Miles 54:34
5:30 pm) 70's Partly Cloudy
Good ride. I am getting better at handling the bike
on the single track. I was 2:06 faster than last week.
Still did not purchase a new bike. I can't seem to make
up my mind. I don't want to rush my decision and end
up with something I regret down the road.

Fox River Trail

Sunday September 13, 2010
10 Miles 1:12:26 7:14 average per mile
148 HR average
3:00 PM) 84 degrees sunny & warm
Good run other than it was a bit warm. Legs felt good.
Busy but fun weekend.
Saturday night went back to my home town for my 20th class
reunion. Can't believe it's really been 20 years! We had a
good turnout. Maybe 25 or so. Had about 70 in my class.
It's funny to see how little or how much some people change
in 20 years. Some I didn't recognize or it took a while to
recognize and some looked almost the same as they did in
high school.
Sunday night went to the Green Bay Packers game versus the
Chicago Bears. My friend Mike got 4 tickets. So it was Mike
his girl friend, Scott and myself. We had seats in the end
zone fourth row. The game was not all that great. The offense
couldn't move the ball. They did just enough to win the game.
A win is a win I guess.

Week recap:
57 Miles running
11 Miles mountain biking
Good week. Most miles I have run in a week in some time.
Hope to keep it rollin.

Green Bush

20 Miles 2:45:30 8:17 average per mile
7:15 am) mid 50's sunny
Ran on the Ice Age Trail and did some of the Green Bush
trails. Ran the Red, Green and Purple trails and finished
it of with some single track mountain bike trails. Mike
took a nasty fall on the mountain bike trails and had a
few cuts to show for it. He was okay thank goodness. When
it happened I said are you okay and his answer was I'm going
to have to be. He got up and we kept on going. This happened
towards the end of the run around mile 17.
I felt good today but not great. Glad we did not plan on more
than 20 because I don't think I could have gone much more.
I'm sore after this one. Afterwards we both had some burgers
and shakes. We needed some calories and energy.

Baird's Creek

7 Miles 1:02:10 8:53 per mile average
5:00 pm) Mid 70's Sunny
Ran with Mike. We both felt tired tonight. We didn't push
very hard. After running hard the past 2 nights I needed
this. Still ran some good hills though. Some are very steep.
Can't wait till Sunday night. I'm going to the Packers game
versus the Bears. Mike had an extra ticket and offered it
to me so of course I said you bet I will go. Go Packers!!!

UWGB Trail ***29:58***

9.5 Miles
5:45 pm) mid 70's Sunny
Loop 1 4.75 Miles 43:38 9:11 average per mile HR 122 avg. w/Rick
Loop 2 4.75 Miles 29:58 6:18 average per mile HR 161 avg. *PB*
Finally broke the 30:00 barrier. I was not sure I would be able
to do it tonight. I ran very hard last night and did not think
my legs would be up to it. Plus it was warmer this week with
humidity. So I'm glad to finally break 30 minutes now I wont
have to kill myself next week unless of course I feel fresh.

b/asr6/50

Reforestration Camp

11.5 Miles 1:20:45 7:01 average per mile
Yellow Loop 7 Miles 48:52 6:59 average per mile.
154 average HR
Red Loop 4.5 Miles 31:53 7:05 average per mile
159 average HR
5:45 pm) 70's sunny
Ran the yellow loop with Mike and ran the red loop solo.
Mike pushed me pretty hard on the yellow loop. I was
very tired when we finished. I wanted to run the red loop
easy but remembered they lock the gate at sunset and the
sun was going down fast. So I had to push hard once again.
When I finished it wasn't dark but the sun had already set.
Luckily they did not lock me in. I don't know what I'm going
to do as each week it gets darker sooner. I will have to
start as soon as I get of work.

Reforestation Camp Mountain Biking

22 Miles 2+ Hours
10:00 am) sunny perfect day
Planned on doing 2 loops by myself. When I got there
I saw Julie P. and family and Stacy was on her way.
So I decided I would ride with them. After we finished
the 11 miles. They were all done for the day. I still
wanted to do one more loop 11 miles. So I did this one
solo at a hard effort. This was the first time I have
timed myself on this course. I did it in 56:40. I was
happy to do it in under an hour. I had a few near falls
and my arms hit a couple trees. I escaped without any
major injury.
I'm liking this whole mountain biking thing. Great cross
training without the pounding on the legs. I can't wait
to get a better bike. Mine is not really all that good.
I'm afraid it's not really built for this. I have been
searching online and bike shops but have not really seen
anything yet that made me say this is the one. I'll keep
looking.

Fox River Trail

10 Miles 1:11:33 7:09 average per mile
152 average HR
2:00 pm) mid 70's sunny
Run started out good. Legs felt good after yesterdays long
run. Around mile 5 it started to go down hill. The sun and
warm temps started to drag me down. The last 3 miles I really
struggled. I guess I'm not used to the heat. I usually run
early or later so it's cooler. When I finished I felt light
headed not a good feeling. I'm still glad to get the run in
however. I need to practice running in not so perfect running
conditions it makes you tougher right? I'm sure on race day
I will have some highs and lows as well. That's what running
50 miles is all about.
Week recap
Running 51 miles (4 Runs)
Mountain Biking 10.5 Miles
Road Biking 20 Miles

b/a/9/20

Reforestration Camp

24 Miles 3:05:07 7:43 average per mile
6:30 am) cool, sunny
Last night I carbo loaded with pasta. This morning
I was up at 4:30 and made pancakes. I ate 7 of them!
They were not the large ones though. I had not tried
pancakes before a long run before but wanted to try
it. It seemed to work good. I felt good on this run
and could have kept going. During the run I took in
2 gels, some sport beans and some reeses pieces.
Ran with Scott & Mike. Scott ran the first 12 with
Mike and I. Glad to finally get a long run in. I'm
running out of time. October 24 is not that far away.
My plan is to get in 4 more runs of 20+ miles before
the race.
b/asr6/40

Baird's Creek

7 Miles 1:03 9:00 average per mile
6:00 pm) low 70's sunny

b/asr6/16

UWGB Trail

10 Miles
6:00 pm) low 70's sunny
Loop 1 42:18 with Rick
Loop 2 30:04 ran this the opposite direction from last week
and was only 2 seconds slower than last weeks record time.
This direction I believe is harder. So I feel I had a better
time this week. My best ever going this direction is 30:30
last fall so not bad.
.5 mile cool down.