UWGB Trail

9.54 Miles 2 Loops 48:30 Bayside, 29:40 Golf Course
5:45 pm) upper 60's
Ran first loop with Rick. He has not run since last fall when he
was running this with me. He did good but is out of running shape.
We had several walk breaks. The time was 48:30. I think next week
he will run it under 45.
The second loop I ran solo. I forgot my watch tonight so I was using
my cell phone. I started the timer and put it in the car. I had no
idea what my time was going to be but I new I was pushing very hard.
Got back to the car and stopped the timer. I was happy to see it was
the fastest I have ever run this loop 29:40, 6:13 average. Previous
best was 29:44. Not a lot better but still a personal best and it's
early in the year. I think I can get it to 29:30 or better before
too long.

In Competition

5.5 Miles 37:54 6:53 average per mile
5:30 pm) low 50's sunny
Was more sore today than yesterday. My legs felt pretty good
after a couple of miles. Ran pretty hard tonight but not as
hard as usual. I felt I needed to back off a little bit.

b/a10/269

Fox River Trail

12 Miles 1:19:46 6:39 average per mile
2:10 pm) upper 40's Cloudy & Windy
Was going to run easy that didn't happen. Like usual I ran too
hard. I just can't hold back sometimes. I did feel pretty good
for the day after a race. I was a bit sore but that was to be
expected. Also I should have run 8 miles but did 12 just to hit
the 50 mile mark for the week. I should not worry about these
numbers but it's hard to change.

50.73 Miles for the week. Signed up for the Ice Age 50 miler
today. Has been on my schedule but I put it off for a while.
Race is May 8th.

b/a10/263
b/a10r/338

Dick Lytie Half Marathon

12.80 Miles 1:18:22 6:08 average per mile
2nd Overall
10:00 am) upper 30's Sunny Windy!
Good race was very hard though. I ran all but the first 2 miles
by myself so made for a long race and mentally tough. I was no
where near the first place runner as he ran a super fast 1:12:53.
The course is short as always but it's the same course as last
year and I ran it 1:00 minute faster so some improvement. I'm
a little sore today but not bad I will do a run this afternoon
easy though.

Fox River Trail

10 Miles 1:02:05 6:12 average per mile
5:30 pm) upper 50's Sunny NICE!!!
Plan was to run somewhat hard but not this hard. I did plan to
run 1 mile all out. I did that and was happy to run a 5:28 mile.
I hope I didn't push it to hard with a race on Saturday. I'm
taking the next 2 days off so that will help with recovery.

b/a10/251

UWGB Trail

8.28 Miles 58:29 7:04 average per mile
5:30 pm) low 50's Sunny NICE!
Ran first 4 miles solo then joined Mike for the last 4.28. Felt
better tonight than last night. Really happy to run on the trails
again. Looking forward to doing lots of trail running this year.

In Competition

5.5 Miles 39:00
5:30 pm) low 40's
Ran easy tonight. I was still sore from yesterday. No need to
push it. Need recovery more. Forgot my watch again so time is
best guess.

b/a10/241

Mountain Bay Trail Long Run

24 Miles 2:46:14 6:55 average per mile
8:00 am) 30's Sunny
Ran first 8 miles with Scott D. Then I ran solo till the last
2 miles when I saw Scott L out running and he joined me. Nice
day no wind to speak of. I felt good for most of the run. I had
a few moments when I would feel a bit tired but for the most
part my energy was solid. The last 5 miles I felt strong and
picked up the pace.

80.83 Miles for the week.
Very good week of running. 6 Days of running and 7 runs.
This week I'm going to use as a recovery week plus I have a race
on Saturday it's a hilly half marathon. No goals for this one
just run as well as I can.

b/a10r/323

West De Pere High School Fox River Trail

12 Miles 1:25:39 7:08 average per mile
7:00 am) upper 20's low 30's
Ran with the marathon training group. Lucky for me 12 miles was
on the schedule today and not more. I felt sluggish the whole run.
I'm doing my long run tomorrow and hope to feel much better. I'm
running 8-12 with Scott and will do the last 8-12 solo. I would
like to do 23 miles but will see.

b/a10/235

UWGB Trail

9.48 Miles 1:03:16 6:40 average per mile
5:35 pm) upper 50's low 60's NICE!
2 Loops (32:38) (30:38)
Was not sure what to expect tonight. I figured the trail would
be a bit wet. It was in some spots but much better than I expected.
I am so glad to be running trails again. I felt good tonight
considering I did a lot yesterday. My second loop was 30:38 not bad
at all. Last fall I was running it at just under 30:00. It took me
all spring and summer to get it under 30:00. I'm ahead of last year.
So maybe my fitness is coming around.

Fox River Trail & Dick Lytie course

2 Runs 22.85 Miles 2:34:12
11:00 am) upper 40's
10 Miles 1:06:33 6:39 average per mile
Nice run on the trail. Felt good.
5:30 pm) 50's sunny Nice!
12.85 Miles 1:27:39 6:49 average per mile
Ran with Mike. Mike was pushing the pace tonight. I just tried
to stay with him. I felt good but a bit tired.
Great day today. Two nice runs in perfect conditions and got
into the Pikes Peak marathon.

b/a10r/299
b/a10/223

Pikes Peak I'M IN !!!!

Yes I'm in. Registered today for Pikes Peak marathon. The race is
August 22. I'm very excited to run this race. I did it in 2008 and
had a great time other than a blister problem on my feet. I believe
I can do better than 08. I ran it in 5:33:54. My goal this year is
under 5 hours. I think that is very possible. My friend Mike also
signed up today for the marathon so that will make it even a better
time. Now it's time to start training.

Reforestation Camp

7 Miles 56:28 8:04 average per mile
5:30 pm) 50's Nice!
Finally got to do some trail running. It was good to be
back on the trails. The conditions were not the best though.
The trails are very wet and soft. I was able to get on the
bike trails and they were a lot better except for all the
tree branches that have fallen over the winter. My pace was
slow compared to my normal pace on roads but felt the effort
was equal or better.
Tomorrow is the big day. Pikes Peak registration opens. Hope
to get in. I will be waiting at my computer at 12:00 central
time. I have the day off tomorrow so I will run in the am
and the pm. The weather looks awesome! The weekend looks not
so awesome maybe snow. I'm not looking forward to that. I'm
so done with winter.

In Competition

5.50 Miles 36:12 6:35 average per mile
5:45 pm) 50's Nice!
We had 6 runners tonight a bit better than the usual 3 or 4.
I felt very good tonight. Maybe it was the warm weather.

b/a10r/289

ABA Green Lake

10 Miles 1:07:43 6:46 average per mile
151 HR average
2:30 pm) upper 40's Sunny Very Nice!
Visited my parents last night and today. We celebrated my 39th
birthday. My mom made me a nice dinner and a great birthday cake.
Had a very nice visit. Today I decided to do a run down by them
for a bit of a change. I ran at the American Baptist Assembly in
Green Lake, WI. I enjoyed the run no traffic to speak of and some
nice scenery and hills.

63.57 Miles for the week
Good week and some good mileage. Next week I hope to get in a bit
more and maybe even a trail run.

b/a10/210

Scray Hill to Voyager Park and back

20 Miles 2:28:48 7:26 average per mile
7:00 am) 40's light drizzle and windy
Ran with the GBRC today there was 10 of us. I forgot my watch
so I asked Mike what our time was when we finished. This was
a good hard run. Lots of hills! We had a few water stops along
the course. We went to stop at the second one where they placed
a cooler on the side of the road and it was gone. We saw a guy
outside his house near where it was placed and he said he did
not see anyone take it. So this was an out and back course we
come back to that location and the guy set up a table with a case
of water on it with a sign Free water to the Runners. How awesome
is that. After the run we all went out for breakfast. What a deal
eggs, toast, potatoes and tenderloin steak for $3.99!
Glad to finally get a longer run in. I need to get more of these
in for sure. Not sure what I will do next Saturday. I do have some
plans for miles on Wednesday though with the day off from work.

b/a10r/283

Snap Fitness

5.69 Miles 45:00 7:55 average per mile
6:00 pm) treadmill
3% Incline
Decided to do a little more incline than usual 3% instead of 1%
doesn't sound like much of a difference but sure made it harder.
I need to start doing more incline work and hill work for my
upcoming ultras and of course Pikes Peak marathon.

nb/800/80

Dick Lytie training run

13.05 Miles 1:36:44 7:25 average per mile
5:35 pm) low 40's foggy
Ran the Dick Lytie course with Mike and Chris tonight.
I felt flat tonight. I think yesterdays run took some of
the spring out of my step. The course is pretty hard as
well it has a few steep hill climbs that take your breath
away. I will be racing this course in 3 weeks so this was
good practice. I might do this again next Wednesday.

b/a10r/263

Mid Valley Rd

9.33 Miles 1:00:00 6:26 average per mile
5:20 pm) upper 30's no wind Nice!!!
Thought about doing treadmill tonight but it was too nice out
and rain is in the forecast for the next few days. I'm so glad
I ran outside. It was really nice! I felt great tonight too.
The first mile I usually feel sluggish not tonight I ran
6:40 and it felt easy.

nb/800/74

In Competition

5.50 Miles 36:34 6:39 average per mile
5:40 pm) 40's nice
Felt pretty good tonight. Ran last 1.5 miles at 5:45 pace.

b/a10r/250

East De Pere & Fox River Trail

10.13 Miles 1:09:01 10.13 Miles 6:49 average per mile
11:30 pm) 40 degrees NICE!!!
149 HR average
Nice run today the weather was just awesome! Spring is in the
air. Near 50 tomorrow is the forecast. Ran on the fox river
trail today for the first time since last fall. Still snow
covered though in most sections.

6:55:09 Time for the week
59.71 Miles for the week
Good week of running. Not feeling fresh but that's okay. No races
for a few more weeks. Will look to start doing longer runs on the
weekends.

b/a10/200

Bay Park Square

14 Miles 1:39:19 7:06 average per mile
7:00 am) 20's
Ran with the training group. I was a bit concerned about
this run. Thursday nights run my left arch was hurting
towards the end of the run. Yesterday it felt okay at work
but felt a bit sore. Last night I was having some cramps
in my arch. So last night I tried to hydrate good and
started eating bananas that helped. Maybe I was dehydrated
and low on potassium, not sure but it's better now.

b/a10r/245

9th St.

8.38 Miles 58:00 6:55 average per mile
5:55 pm) 30's nice
Getting tired of running on the roads. I'm looking forward
to getting back to trail running. I have spring fever for
sure. Going to Alabama last week really made me desire spring.
The weather is getting nicer here. So it wont be long before
I get my wish.

b/a10/189

Oak Ridge Rd

12.64 Miles 1:30:09 7:08 average per mile
143 HR average
5:00 pm) mid 30's Nice!
b/a10r/230
Okay run nothing special. Just tried to keep HR under 145.

Broadway

9.06 Miles 1:00:02 6:38 average per mile
5:30 pm) low 30's
Progression run ran each mile faster than the previous.
First mile was 7:08 and the last was 5:57
Achilles was sore today. First few miles was sore then
it was okay the rest of the run.

b/a10/180

In Competition

5.50 Miles 38:38 7:01 average per mile
5:30 pm) mid 30's
Ran with Chris and Mike. Felt good tonight. Achilles is sore
but has been sore for some time now. Legs are also a bit sore
but felt better today than yesterday.

nb/800/64