Reforestation Camp

10 Miles 1:26:33
7:30 am) 60's Humid!
Ran with Scott D, Scott L and Dan M. today. We ran the single track
trail at the camp. I felt good today. I was a bit concerned going
into this run. My calf was bothering me on my run Saturday and
still felt sore yesterday. I took off yesterday to give it a rest.
It was fine no pain at all.
Last night had a good time at Celebrate De Pere. Good music and a
nice firework show. Lots of people I would say in the thousands.
I had never been before so I'm glad I went and checked it out.
Hung out with Dan M and his family and Scott L.

Fox River Trail

14.50 Miles 1:38:31 6:48 average per mile
6:35 am) upper 50's Sunny
Plan was to join the 6:00 group at Mountain Bay Trail. I set the
alarm clock for the wrong time. So I ran down to Voyager Park and
joined the 7:00 group. Ran with Dave and Bob. Bob and I ran the
last 3 miles at a pretty fast pace.

b/a10/142

Packerland Loop

9 Miles 57:30 6:23 average per mile
6:20 pm) Sunny mid 70's less Humid!
Not as warm today. Made it a lot easier at work and for running.
I wanted to push it tonight and that I did. I didn't feel great
but was able to run pretty good.

b/a10/127

Fox River Trail

8 Miles 54:53 6:51 average per mile
6:00 pm) Warm. Rained last 4 miles.
Wanted to do some track work tonight but the track was locked up.
I did 2 800's on the trail 2:53 & 2:45. I need to work on more track
work. I plan on doing it once a week. I was going to do 4 800's
tonight but with the rain it was causing my Garmin to act up. I was
in the middle of my 3rd 800 and it acted up. So next Wednesday
or Thursday I will do probably 6 800's. I would like to run these
at 2:45.

b/a10/118

Snap Fitness

5 Miles 38:16 7:36 average per mile
6:15 pm) Treadmill
Very warm today upper 80's. I decided to run on the treadmill.
Incline was between 1% - 10%. Good workout.

b/a10/110

Fox River Trail

7 Miles 47:35 6:47 average per mile
11:30 pm) 83 degrees HOT!
It was a warm run today. I'm not used to this yet. I did feel
prerty good though considering yesterdays long run. Ny legs
were a little tired but not bad ar all. I wore compression
sleeves cep on my calves yesterday for the first time and I think
they really helped.

60.45 Miles for the week on 5 runs.

b/a10/105

Greenbush Ice Age Trail

Saturday 5/22/2010
31 Miles 4:30:17 8:43 average per mile
9:00 am) 60-70's
Drove down to Greenbush to do my long run. I wanted to get
running by 8:30 at the latest but got a bit lost. I started
out with a 7 mile out and back for 14 miles. I made my first
mistake in this stretch not enough fluids. I had my bottle
but was only 16 oz. and I had to conserve it to make it last.
It was not very warm so that helped. I then went back to the
car and filled it up. I headed out in the other direction
on the Ice Age Trail. This would be 8.5 miles each way for
17 miles. I was not too nervous about my water situation this
time because I knew there was a water pump at Butler Lake.
This was very good because when I got to the water pump I
couldn't drink enough. I was so thirsty I had become very
dehydrated. I was at around my 23 or so and still had 8+ mile
to get back to my car. I was not looking forward to that.
I wanted to quit but had to get back to my car. I struggled
to finish this run. I was walking all the hills and my miles
were around 9-10 minute pace and that was all I could do to
run that fast. I wanted to walk all of the last 8 miles but
knew I would not have enough water to make it if I walked it.
As it was I ran out of water. I also should have had more
food. I think I had only 3 gels total.
So I hoped this run would give me some confidence for the 100k
I have planned it 2 weeks but it did the opposite. I'm pretty
sure I will not do the 100k. I just don't feel comfortable
doing it at this point. I feel my fitness is not where it needs
to be. When I did the 50 mile run a couple weeks ago I struggled
at mile 40. I don't think it would be smart to go and run and
only to struggle again and maybe for 20+ miles or more. I have
a 50 mile run planned for July I should just focus on that and
be ready for it. I might even do just the 50k if I don't feel
confident for that one. So I do have a new plan for this month
a road marathon. I think I might be in good enough shape for
a fast marathon. I'm thinking Grandma's June 19 in Duluth MN.
It will depend on the weather though it usually is either nice
or hot. Maybe this year will be a nice year. Plus some of my
friends are doing it so would be kind of fun to go with them.
I ran Grandma's back in 2005 so it's been 5 years I think I can
beat my time from then 3:18.

UWGB Trail

15.45 Miles 1:48:10 7:00 average per mile
5:30 pm) mid 70's Sunny!
3 Loops with 2 hill repeat loops on each loop.
36:14 7:02 average per mile
35:51 6:57 average per mile
36:05 7;00 average per mile
Good run got tired on the third loop. It was warmer today than
it has been in a long time. I think the heat got to me a little.

Fox River Trail

7 Miles 44:57 6:25 average per mile
5:45 pm) 60's sunny
Finally went to the dentist today. I have put it off for years.
I know that's not smart. They took X-rays and they said it all
looked good. I was very surprised but happy. I go back tomorrow
for a cleaning. I don't think that will be much fun. I'm sure they
will mention I need to floss better.
My run tonight felt good. I pushed it hard the last 3 miles.
My cold is on the way out I hope. Nice to be feeling good
again. The forecast looks great this week. Should get some good
miles in.

b/a10/98

Fox River Trail

10 Miles 1:07:30 6:45 average per mile
2:15 pm) mid 60's Sunny
Finally I got a run in. I have had a cold since Wednesday night.
I feel a lot better. Still not 100% but couldn't wait any longer
to get out. This morning was the Cellcom Green Bay Marathon. I
went and watched. I have run it every year since 2004 so I felt
a bit sad not to be running. With me feeling the affects of a
cold made it easier to not to be running. Plus it was sold out
this year. So even if I wanted to run I couldn't. Next year I will
be back. Plus I will be a master so that will be interesting.
I watched some of my friends today and my brother. My brother
ran his 24th marathon today. He did awesome! His time was not
his fastest but maybe his best marathon considering his training.
His long run was the week before a whopping 9 miles! My friend
Mike missed his sub 3 goal but still ran a solid 3:02 and first
in the 50-54 age bracket. Lots of others too many to mention.
They all did Great!

b/a10/91

UWGB Trail

9.75 Miles 1:12:35
Loop 1 41:08 8:36 average per mile
Loop 2 31:27 6:40 average per mile
Ran 1st loop with Rick. Second loop I ran and Rick biked it.
Legs are getting better.

Snap Fitness

5 Miles 42:17 8:28 average per mile
6:00 pm) Treadmill
Wanted to get a good workout in but not do more than 5 miles.
So figured doing some incline on the treadmill would do the
job. Here is what I did.
0.5 warm up
0.5 - 1.0 7% 7.0 mph
1.0 - 1.5 1% 8.0 mph
1.5 - 2.0 10% 6.2 mph
2.0 - 2.5 1% 8.2 mph
2.5 - 3.0 12% 5.8 mph
3.0 - 3.5 1% 8.2 mph
3.5 - 4.0 10% 6.4 mph
4.0 - 4.5 1& 8.3 mph
4.5 - 5.0 7% ran this at 7.5 - 7.7 mph

UWGB Trail

4.77 Miles 34:27
5:15 pm) cool upper 40's
Ran with Mike & Chris. My first run since Saturdays race. I was
very sore at the start of the run it got better as the run went
on. Still very sore though. Will take it easy this week.
Tomorrow is going to be cold and rainy so I will either take
off or run on the treadmill. I'm ready for summer or at least
some spring like weather.

ICE AGE Trail 50 Mile Run

50 Miles 7:13:42 8:40 average per mile
6th Overall out of 219 finishers.
1st Age Group(35-39)out of 26 finishers
6:00 am) Start 40 degrees and windy. Light drizzle.
Friday night drove down with my Dad. We stayed in Elkhorn about
15 miles from the race start. After we checked in and relaxed
for a bit we drove to Whitewater for packet pickup. Got my bib
and my chip and we headed downtown to find a place to eat. We
ended up at a family restaurant and they had pasta on the menu.
So that was a score for me. My dad got the fish special being
Friday night and all.
After dinner we headed back to the hotel but stopped a couple
times to check out some of the course and parking for the
morning. Watched some TV till about 10:00 then turned in for the
night. Alarm was set for 3:30 am. I did not sleep well at all
no big surprise there. I had a lot of nervous energy. I wanted
to get going.
Saturday morning I went through my usual routine eat, drink,
shower and get all my gear ready. We left at 5:00 am. We made
it to the start around 5:20 am. I stayed warm at the start with
some extra clothes on knowing I would take them off last minute
and hand them to my dad. Race started at 6:00 sharp. It was very
low key a guy just saying GO!
The first 9 miles of the course is a loop on the Nordic Trail. I
was up in the front in a group of 12 runners. We were running
too fast for my liking this early in the run. After a couple
miles I let them go. I was now in 10Th position running by myself
for the rest of this loop. The Nordic Trail was double track but
was hilly and I was not really expecting this to be this hard.
I was already walking some of the steep hills. The early fast
pace was already causing me to be winded. Not a good sign this
early into a 50 mile run. I finished the first loop around 63
minutes or around a 7 minute pace. I should have run it much
slower. I saw my day and handed him some clothes I was over
dressed.
Now we started back out heading towards the Ice Age Trail. When
we hit Confusion Corner we turned left and headed down the trail.
We would run this to mile 21.7 before turning around. I saw my
dad again at mile 17.4 and he had a full water bottle waiting for
me. Sure was nice to have him there. I was still in 10TH position
at this point. On the way back I say him at mile 26.2. My time was
around 3:32 well on my way to a sub 7 hour time.
The next time I saw my dad I think it was around mile 33. I was
not expecting to see him. We had discussed at which points on
the course he would be at but he was able to make this one as
well. It was always good to see him it lifted my spirits each time.
I think I moved up 1 spot at this point.
The next aid station was mile 37 and I talked to my dad and he
said a couple runners had just gone through and I was catching
them. This was what I needed to hear at this point it helped me
mentally to keep pushing.
In the next 3 miles I passed 3 runners going into 6TH position.
I was very happy to be passing runners and not be the one being
passed. I arrived at mile 40.3 the final turn around point. I was
mentally and physically done at this point. I wanted to be done.
I had enough. Of course though I pushed on. I ran the last 10
miles slower than I had run all day. No one passed me though.
I saw my dad one last time at mile 43.5 and he said you only
have 6.5 more miles. That seemed 100 miles to me at that point.
I was struggling bad. I still managed to keep running but every
hill would cause me to walk. I was very happy to see the finish
line. In my previous 2 ultras I was strong at the finish so this
was a different experience. Received my belt buckle and got some
food and drink.
Overall this was such a great experience and sharing it with my
dad made it even more special. Thanks Dad for all your work and
support out there.

UWGB Trail

6.75 Miles
5:45 pm) upper 50's
Ran with Rick and Tim biked along side us. Last run till Saturday.

UWGB Trail

9.9 Miles 1:07:41 6:50 average per mile
Loop 1 35:02 7:06 average per mile
Loop 2 32:35 6:35 average per mile
5:30 pm) low 60's Sunny
Felt good tonight. Easy week for me. I'm only running 1 more time
before my race Saturday. I should be ready on race day with
rested legs. I'm very excited for this race. I don't know what to
expect. I feel that if I have a good day I have a chance of top 3.
Plan is to not go out fast. I want to ease myself into the race.
I hope to have someone to run with at least for the first half
or so. I don't want to be in the lead early I know that much.

Fox River Trail

7 Miles 45:47 6:32 average per mile
1:00 pm)upper 60's
Felt pretty good today. Legs felt recovered from yesterdays run.

72.2 Miles for the week. Solid week. I'm happy with it.

b/a10/76

Reforestation Camp

21.6 Miles 2:34:51 7:10 average per mile
7:30 am) Upper 50's to mid 60's Sunny
Yellow loop 3 Times
53:57 7:30 average per mile
50:45 7:03 average per mile
50:49 7:03 average per mile
Ran the first loop with Brian. Good to run with Brian again.
Loop 2 felt pretty good.
Loop 3 felt okay but struggled the second half of the loop.
Overall a good day of running. One week till the 50 miler.
I don't know what to expect. Last year I had more long runs
and lots more time on my feet. I have only one run of 3 hours
this year. I expect to be on my feet for close to 7 hours
next weekend. Will I crash an burn or will my legs be fresh
due to less long runs?

nb/mt100/107