Day Off

No running today. I was going to but changed my mind. I even got
dressed and ready to go. I just didn't have the motivation or energy.
I think it's probably a good decision. I already pushed myself to
new levels this past week.
My totals were impressive for me.
Sunday thru Saturday 118.01 miles over 12 1/2 hours
Monday thru Sunday 100.69 miles. This is my normal week that I go
by. So I finally had a week over a 100 miles. This was my goal. Now
that I did it I will go back to more normal mileage for me.
I will cut back this week for sure. I need a recovery week. My last
6 weeks I have not cut back at all just kept building.
Week of Jan. 24-31.5 Miles
Week of Jan. 31-43 Miles
Week of Feb. 7-50 Miles
Week of Feb. 14-59.10 Miles
Week of Feb. 21-74.71 Miles
Week of Feb. 28-100.69 Miles

Packerland Loop

10.13 Miles 1:10:10 6:56 average per mile
4:30 pm) mid 30's nice!
Got home today around 3:00 pm. I was up at 3:30 am. Hour in
the car this morning then 1 1/2 at the airport then 2 hour
flight followed by another hour at the airport in Dallas.
Then 2:30 hours flight to Milwaukee then 2 hour drive home. No
wonder I was tired for this run oh and maybe some of the running
this week was a factor as well. I'm very sleepy as I type this
I can't wait to go to bed. If the Olympics was not on I think
I would turn in now.

b/a10r/217

Gulf Shores, Alabama

20.71 Miles 2 Runs 2:20:15
1st Run
10.29 Miles 1:10:04 6:49 average per mile
148 HR average
9:10 am) low 50's Sunny
b/a10r/207
2nd Run
10.42 Miles 1:10:11 6:44 average per mile
145 HR average
3:40 pm) upper 50's Sunny
b/a10/171

Last day of running here in Alabama. I had a great vacation
and did the most running I have ever done. In 6 days of
running I did 107.88 miles and the time was 11:38:31. I'm tired!

Gulf Shores, Alabama

3 Runs 21.78 Miles 2:32:06
8.13 Miles 1:00:01 7:23 average per mile
9:35 pm) low 40's Sunny!
138 HR average
b/a10r/196

2.25 Miles 17:03 7:35 average per mile
12:00 pm) upper 40's Sunny!
nb/800/58

11.40 Miles 1:15:02 6:35 average per mile
151 HR average
3:30 pm) mid 50's Sunny!
b/a10/160

My first run I only had one goal and that was to keep HR
under 140. The run still felt as hard as my runs where
I try to keep my HR under 150. I think the reason being
I don't get into my comfortable running zone. I know it
is important though to run some runs at a easier pace.
I just don't like it though.
My second run was just a short one on the beach just to
get a little of that experience while I'm here.
My third run I just ran. I didn't want to worry about pace
or HR. I enjoyed this run. I felt good. It was a hard effort.
HR was not that high even though I felt as I was pushing a
bit more than I should have.
This week of running I have come to a conclusion that my easy
runs should be 140 or under HR. My medium effort runs should
be 145 or under. My hard runs should be around 152 or under.
Anything over that would be for tempo runs, racing or track
work.
Tomorrow is my last day here so will look to get some last
minute miles in.

Gulf Shores, Alabama

10.89 Miles 1:15:00 6:53 average per mile
147 HR average
2:00 pm) mid 40's chilly

Ran a nice new route today it was a nice change. Top picture is
from the bike path I ran. It was around 5.3 miles each way. I
did not see any runners only a few walkers and a couple bikers.
I felt bad on this run. I think the increased load from the past
few days was the major factor. Legs were heavy. Still ran it
hard though.
Got to go we are going out to dinner soon.

b/a10r/200

Gulf Shores, Alabama

20.07 Miles 2 Runs 2:15:03

1st Run
8.86 Miles 1:00:00 6:46 average per mile
148 HR average
9:15 am) upper 40's
b/a10/148

2nd Run
11.21 Miles 1:15:03 6:44 average per mile
145 HR average
6:20 pm) upper 50's
nb/800/56

Another good day of running. My only issue is the blister on
the bottom of my foot. It hurts! I think I will take the
morning off tomorrow and see how the afternoon run goes.
I have a new route picked out for tomorrow so I'm excited to
run it. It's around 5 miles or so each way.
Today I did the touristy things walked on the beach and picked
up sea shells and went to the souvenir shops. Having a fun time.
Weather has been great. Looks like it will get colder tomorrow
though. Still nice running temperature.

Gulf Shores, Alabama

17.11 Miles 1:56:02 2 Runs

1st Run
6.48 Miles 46:00 7:06 average per mile
140 HR average
7:35 am) mid 50's
b/a10r/186

2nd Run
10.63 Miles 1:10:02 6:39 average per mile
144 HR average
6:45 pm) low 60's
nb/800/45

My second run today was very fast. Not sure what's going on.
I felt good but did not feel that good. Makes me wonder if my
Garmin is right. The first mile it was acting up but seemed
fine after that. I'm running much faster than at Wisconsin
and with the same HR or lower.
Wore my New Balance 800's tonight and got a blister on the
bottom of my foot. First blister I have had in a while.
Plus it's in a spot I have never had one. Maybe because with
those shoes I midfoot strike even more than usual. Will have
to keep am eye on that.
Today was another busy day. We spent over 6 hours in the car
driving. We drove to Panama City, Florida. Took over 3 hours
each way even though it was only 120 miles each way. Lots
of stop lights and speed limit was only 45 or under most of it.
Got home late and did my run. Then watched 24. Tomorrow is a
rest day other than running of course. Having a great time here.
Don't want to go back. I have a few more days to enjoy it though.

Gulf Shores, Alabama

17.21 Miles 2:00:05 2 Runs
1st run
7:45 am) mid 50's
8.43 Miles 1:00:02 7:07 average per mile
142 HR average
b/a10/139

2nd run
5:15 pm) upper 50's
8.78 Miles 1:00:03 6:51 average per mile
144 HR average
nb/800/34

8:46:32 74.71 Miles for the week. This is the most I have
ever run in a week.

Felt good today. The wind was kind of a pain though. It was
out of the east and the road I run is along the coast and
runs east to west. So I had a headwind and a tailwind. It
would feel easy when I would run with it but difficult against
it. I hope tomorrow is less wind or north south. The weather
was nice today. Upper 50's low 60's. Better than it is at
home. I did some antiquing with my parents today and went
to some flea markets in Pensacola, Florida. Tomorrow we
are going to Panama City, Florida to visit a friend of my
parents from church.

Bay Park Square

12.10 Miles 1:26:22 7:09 average per mile
7:30 am) 20's
Ran 4 miles solo then joined the Green Bay marathon training
group. Leaving this afternoon for Alabama for a week vacation.
Look to run every day and do some doubles. Will post each day
as I have access to a computer. Will update tomorrow afternoon.

b/a10r/179

Broadway

8.42 Miles 1:00:00 7:08 average per mile
140 HR average
5:30 pm) mid 30's Nice!
I thought this was going to be harder than it was after yesterdays
long run. I did not really feel any effects from yesterday. HR
was low so I'm happy with this run.

nb/800/25

Scray Hill

17.05 Miles 2:00:05 7:03 average per mile
5:30 pm) upper 30's no wind NICE!
144 HR average
Mid week long run. I think this is the longest I have
ever gone on a Wednesday. I felt good tonight for the
most part I felt some fatigue in the last few miles.
My HR was good tonight I was glad to see it was not
very high. My pace was a bit faster than I should
have run. I am trying to run at 7:15 pace but keep
running under that. Not really a big deal just don't
want to push to hard as I am adding more time and
miles to my schedule.

b/a10r/167

Snap Fitness

8.59 Miles 1:00:00 6:59 average per mile
7:15 pm) Treadmill
At 30:00 I had stomach problems. So I paused treadmill
thinking I would be done for the day if I didn't feel
better. I took about 5 minutes to regroup and then
got back on the treadmill and stomach was fine. I believe
the problem was I ate a large dinner a hour before the run.
Tomorrow will be mid week long run.

b/a10/130

Broadway

11.34 Miles 1:20:00 7:04 average per mile
5:00 pm)upper 20's snow
This was a hard run tonight with the wind and snow. I got
home from work and the roads were fine. Then all of a sudden
the temperature changed and the roads became snow covered.
It was slippery but not real bad. My hammy feels fine now.
My right side though is now a bit sore.

b/a10r/150

Howard AMS Hills

7 Miles 51:56 7:24 average per mile
7:00 am) 20 degrees cloudy

Ran with Brian today. It was nice to catch up with him. Have
not run with him since last fall. I used to run with Brian
a lot back before he got injured. He is running good again.
Ran in the New Balance 800's today. Brian had them on as well
as he is trying to become more of a midfoot runner. The shoes
felt good.

7:05:44 59.10 Miles for the week 7:12 average per mile
Great week. I wanted to run for 7 hours and average around
7:15 miles. So mission accomplished. This week I will shoot
between 7 1/2 - 8 hours at the same pace.

nb/800/16

Bay Park Square

14 Miles 1:43:43 7:24 average per mile
7:15 am) teens
Ran 4 miles with Scott, Jeff and Dan. Then we joined the
8:00 am running group. Felt good today. Hamstring seems
to be better.

I'm excited to watch the winter Olympics. I am a big fan
of both the summer and winter games. I would say I like
the summer better though. Track & Field is my favorite.

The new season of Survivor started this week and I think
it's going to be a fun one to watch. It's the 20th season
already. This season is the Heroes Vs. Villains. Past
players from previous seasons.

This time next week I will be heading south. Going to Alabama
for a week. Will be nice to get away and enjoy some warmer
weather. Plan is to relax and run as much as possible.

b/a10r/138

Lost Dauphin Rd.

9.09 Miles 1:00:03 6:36 average per mile
5:50 pm) 20 degrees
HR monitor was acting up tonight so decided I would just
run a bit faster. I felt good but tired. Ran in some new
shoes tonight New Balance 800's. They felt good not great though.
Shoes are made for the midfoot striker. The grip on the bottom
is not very good on slippery roads. Shoes felt comfortable.
So I'm up to 4 1/2 hours for the week. I will run 90 minutes
Saturday and 60 minutes on Sunday giving me 7 hours for
the week.

nb/800/9

Packerland Loop

12.58 Miles 1:30:00 7:10 average per mile
6:30 pm) mid 20's
142 HR average

Good run tonight. I was able to keep HR down and run at a
descent pace. Third day on my new schedule and I'm liking
it a lot. It's so nice to run with out always checking
my mileage and pace. Now I can just go run and when I hit
a certain amount of time I'm done. Before if I was at say
5.91 miles I would jog around till I hit 6. Now it doesn't
matter and I like that. I feel like I was becoming a slave
to the mileage. I had to run X amount miles or it was not
a good week. I'm not saying I wont ever run by mileage
again but this is a nice change.

b/a10/121

Snap Fitness

8.3 Miles 1:00:00 7:14 average per mile
9:15 pm) Treadmill
Very late start tonight. I was just going to skip this
run but after relaxing for a bit felt better and decided
to do it. Did 20 minutes lifting today if snow shoveling
counts I think so.

b/a10r/124

In Competition

8.13 Miles 1:00:00 7:23 average per mile
5:30 pm) 20's

Ran with Mike and Chris. My hammy was very stiff, sore
the first couple miles but loosened up as the run went
on. Felt good at the end. Tomorrow looks like a treadmill
day. Forecast is 5-8" of snow. With my hammy being sore I
don't want to run on slippery roads as that would only
aggravate it even more.

Tonight was the start of my new plan of focusing more on
time than miles. Goal was 1 hour tonight. For the week
I'm looking at 7 hours.

b/a10r/116

Oak Ridge Rd

11.5 Miles 1:21:45 7:07 average per mile
1:30 pm) mid 20's cloudy
147 HR average

I ran the same distance as yesterday and my time was almost
identical. Hammy still sore but manageable. Tried to keep HR
between 145-150.

So the plan is 7 hours this week starting tomorrow thru next
Sunday. I will need to slow down some. I would like my average
for the week to be 7:15 per mile. That would give me 58 miles
for the week. If I run it faster it would be to many miles for
me at this point. I need to build slowly.


50 Miles for the week
5:53:15 for the week
7:04 average per mile

b/a10/108

Suamico

11.5 Miles 1:21:51 7:07 average per mile
12:00 pm) 20's sunny & windy
Drove out to my friends house in Suamico and ran in his neck
of the woods. It was a hard run with the wind and my hamstring
bothering me. It was sore but not too painful it did get kind
of bad the last 2 miles. I need to be careful with it and not
run too hard on it. Tomorrow I will try to do 8-12 miles.

b/a10r/108

Ft Howard

Thursday Run
5 Miles 31:13 6:14 average per mile
5:00 pm)
Had to get this run in quick so I did not go far and
ran it fast. At mile 3.5 mile left hammy tightened up.
I think running hard like that without any warm up and not
drinking much before the run didn't help any. My hammy
still feels sore today. Hope it feels okay tomorrow.
No race tomorrow. Between my hammy and going out Thursday
night and drinking way to much made my decision easy.

b/a10/97

Packerland Loop

10 Miles 1:13:42 7:22 average per mile
6:00 pm) 20's
141 average HR

Ran easy tonight as I tried to keep HR lower. Felt okay
but legs feel heavy. I don't think I will race Saturday.
I just don't feel ready to race again.

I have been reading Born To Run. It starts out kind of
slow and hard to follow but it gets better. I have found
it to be a interesting read.

B/a10r/96

Snap Fitness

6.5 Miles 44:45 6:53 average per mile
6:00 pm) treadmill
Good run tonight. I feel really good. Not sure yet if I
should race this Saturday or should I focus on my training
right now and wait till March to race. I guess it doesn't
really matter one way or the other. It's only a 15k.

As I was running tonight I did some thinking on what I want
to do the next couple of months. I think I decided I need
to build a base for the year ahead and I should run more
and at slower pace so I can recover faster so I can handle
the increased load. My plan is to start Monday with my new
mission.

I will look to run 6 days a week with maybe a double or two.
As far as mileage I think I'm going to go by time more so
than mileage. I'm kind of thinking 1-2 hours a day and
more on the weekends. I don't know where to start as far
as hours per week. I think I will shoot for 7 hours next
week and see how that goes. My week is Monday - Sunday.

b/a10r/86

In Competition

5.5 Miles 40:05 7:17 average per mile
5:30 pm) 20's
Ran with the Monday night group. There was 5 of us tonight.
Better than last week when it was just Mike and I. Ran at a
easy pace until the last mile then picked it up.

b/a10r/79