Ashwaubenon Track

5.25 Miles
5:30 pm) 70's Sunny
Speed Work Ladder
1600 - 5:31
1200 - 4:01
800 - 2:36
400 - 1:11
200 - :32
Not a bad workout it's not much as far as mileage goes but the
main purpose is to help me with my speed some. I'm feeling a bit
more comfortable on the track now that I have done a few weeks
in a row now. I might do a 5k Sunday and see if I can't improve
on my 5k best time of 17:40.
Next week I'm going to skip the Wednesday track and focus on
being fresh for my 50 mile trail run on Saturday July 10.

b/st4/65

UWGB Trail

8 Miles 56:58 average 7:07 average per mile
5:50 pm)70 Cloudy
Ran by myself no one showed up tonight other than Mike and he
ran before I got there. He is not 100% so he wanted to run easy.

b/cascadia/28

Fox River Trail

8 Miles 56:00 7:00 average per mile
147 HR average
11:00 am) low 70's & Humid
Between the humidity and tired legs this was a hard run.
This week should be nice weather wise sunny and cool.
Can't beat that for July.
Yesterday was the Western States 100 mile endurance run.
Wow that was awesome! Geoff Roes from Alaska won. He is
just amazing. He has won every 100 mile race he has entered
7 for 7. He also set the new course record an amazing 15:07.


b/a10/212

Reforestation Camp

20 Miles 2:44:06 8:13 average per mile
6:00 am)upper 60's Very Humid!
2 loops on the mountain bike trail.
1:21:19 8:08 average
1:22:47 8:16 average
Was going to run with Mike but he called me this morning and said
he could not make it. He is having some trouble with his knee.
I guess he has fluid behind the knee or something like that.
So I decided I would try something I have never done runs 2 loops
on the mountain bike trail. I have done 1 loop before but never 2.
It went good other than I was sweating tons due to the very humid
conditions. I didn't have lots of energy today but was able to run
steady. I never pushed real hard. After all I ran a marathon a week
ago and need to be careful. So I guess I'm back to tapering AGAIN.
I have a race in only 2 weeks. It's a 50 mile race called Dances
With Dirt. I hear it's pretty tough course. I will have no time
goals only to finish.

b/cascadia/20

Snap Fitness

3 Miles
pm) Treadmill Ladder Workout
1600 - 5:30
1200 - 4:03
800 - 2:43
400 - 1:24
200 - 38
Wanted to do this on the track but the track was being resurfaced.
Went pretty good considering I don't really like the treadmill.
The only problem I was having is the treadmill would take time
to get up to speed. It would take like 10 seconds to get up to
full speed. Also on the 200 it would not go fast enough. The
treadmill would only go up to 12.5 mph.
Also did some planks before the run about 7 minutes total. Those
are hard. My body would shake as I got tired.

b/st4/59

Snap Fitness

6 Miles 49:54 8:19 average per mile
4:00 pm) Treadmill
Mile/Incline/MPH
1/1%/6.5-8.0
2/5%/7.5
3/7.5%/6.7
4/10%/6.2
5/7.5%/6.7-7.0
6/5%/7.5-9.0
Good Workout! This got the sweat flowing. Need to do more of
these types of workouts. I should do this at least once a week
for the next 2 months in getting ready for Pikes Peak Marathon.
I will need to add incline and distance as the weeks go by.

b/a10/204

UWGB Trail

6.63 Miles 48:52 7:22 average per mile
5:30 pm) 80's Warm!
Ran with Mike. Felt okay considering it was warm. My legs
feel good recovering nicely from the marathon.

Fox River Trail

6 Miles 41:25 6:54 average per mile
10:15 am) mid 70's Sunny!
Felt pretty good this morning so decided I would do a short run.

47.2 Miles for the week.
b/a10/198

Grandma's Marathon Duluth, Minnesota

26.2 Miles 3:01:18 6:56 average per mile
Overall place 146 out of 5597
7:30 am) 60's partly sunny and windy!
Not a great day for me. I was shooting for 2:45. I can make a lot
of excuses why I didn't run 2:45 but that doesn't change anything.
It is was it is. I had a bad day and need to just move on. I have
had a great year up to this point and I wont let this get me down.
Sure I'm disappointed but there's always tomorrow. I don't have
time to dwell on it. I have a very busy race schedule the next 3
months.

b/st4/56

Mid Valley Dr

4 Miles 25:50 6:27 average per mile
6:00 pm) mid 70's sunny
Last run before the marathon. I was going to run this slower but
hard for me to do. I'm feeling good ready to race. Weather looks
okay for the race but there is a chance of rain. Also it might
be windy. I'm hoping for a tailwind. Will blog Saturday night
hopefully a positive race report.

b/a10/192

West De Pere Track

4 Miles Total
1 Mile Warm up
4-800's
2:41,2:38,2:36,2:33
3-200's
:33,:32,:31
.5 mile cool down
I'm getting a little bit faster. Ran with Rick tonight. We had to
jump the fence since the track was locked up. Nice night for
running very little wind and cool temps.

UWGB Trail

7 Miles 49:38 7:05 average per mile
5:30 pm) 60's cloudy
Ran with Mike & Chris. Took it easy for the first 4 miles then
picked it up for the last 3.
Here's my plan for the rest of the week. Day off tomorrow.
Wednesday track. Easy on Thursday. Travel day on Friday no run.
Race on Saturday.

Fox River Trail

11 Miles 1:13:31 6:41 average per mile
10:10 pm) upper 60's cloudy, humid
Good run. More humid than I like but not too bad. This
coming week will be even lower mileage. I will run
Mon-Wed-Thur. Race Saturday. Looking forward to it.
I think I can PR if all goes well.

36 miles for the week
b/a10/188

Bellin Run 10k

6.2 Miles 35:52 *PR* 5:47 average per mile
8:00 am) 60's cloudy Humid
52 Overall out of 15,000+ finishers
6 out of 621 age group 35-39

My best Bellin yet. I didn't run last year due to injury. I was happy
to run it again this year. My Bellin best was 37:44 in 2008. So
almost 2 minutes off my best Bellin. My best 10k time was also in
2008 36:30 so about 40 seconds better than previous 10k PR.

I hit the 5k split in 17:44 only 4 seconds of my 5k PR. So I new I
was running well I just had to hold it together. Mile 4-5 was tough
I felt a loss of energy. Mile 5-6 I felt I recovered somewhat and
finished feeling good.

Stuck around afterwards and watched the awards ceremony. My
friend Mike placed 3rd in his age group. Way to go Mike! Talked
to Uta Pippig for a bit she is so nice. She was giving Mike and I advice on training.

Next up Grandma's marathon next Saturday. I hope to PR again.
Will see the weather could be a major factor. Hoping for cloudy
cool weather.

b/st4/26

Fox River Trail

5 Miles 33:40 6:44 average per mile
5:15 pm) 70's cloudy, sprinkles
Legs were tired tonight. Not used to doing track workouts.
Will rest tomorrow. Saturday is the Bellin 10k.

b/a10/177

West De Pere Track

5 Miles
5:15 pm) 70's Sunny
4-800's,
2:47, 2:43, 2:38, 2:40
4-200's
all 4 at around :33
Okay workout tonight. I'm still struggling with the 800's.

b/st4/20

UWGB Trail

8 Miles 55:02 6:52 average per mile
5:30 pm) 60's Sunny
Legs felt sore tonight. I felt great yesterday. I guess it
took time to settle in. Nice weather today.

Fox River Trail

9 Miles 56:33 6:17 average per mile
10:30 am) 60's
Felt surprisingly good after yesterdays long run. First mile felt
a bit stiff but after that felt great.

60 Miles for the week.

b/st4/15

Fox River Trail

20 Miles 2:14:55 6:45 average per mile
6:00 am) 60's Humid!
Ran with Mike today. Very humid today. I kind of struggled for
the first several miles. I was not expecting it to be that
sticky. Mike and I ran together till mile 14 then I picked up
the pace some to practice running at or near marathon goal pace.
I was able to do this but it hurt. Not sure I can do it for a
full marathon. I guess I will find out in 2 weeks.

b/a10/172

Fox River Trail

6 Miles 36:38 6:06 average per mile
5:30 pm) 70 degrees cloudy
Tempo run. I probably shouldn't do a tempo workout the day
after a track workout but oh well. Not like I did all that
much yesterday. I got my new Brooks ST4 Racers today and
had to try them out. Figured I would run a couple miles
hard in them to see how they felt. Well I ended up running
hard for 6 miles. I like the shoes! Not sure I like the
color though, bright yellow!
Mile 1 6:34
Mile 2 6:17
Mile 3 6:19
Mile 4 5:58
Mile 5 5:45
Mile 6 5:43
Next Saturday is the Bellin 10k. After this run I think
5:40's is a reasonable goal. My PR is like 36:30 for the
10k I would like to beat that and maybe go under 36.

b/st4/6

West De Pere High School Track

5 Miles 35:40
5:30 pm) 60's light rain
Happy National Running Day!
Hit the track tonight. I can't remember the last time I ran on
the track. I have no speed and after only 4 800's I was spent.
Here is what I did.
1. 800 2:47
2. 800 2:43
3. 800 2:41
4. 800 2:40
I then finished it with 1 400 1:16
Well I see I need to work on this. I did 10 800's last year and
all were under 2:40 so lots of work to do.

b/a10/295

Fox River Trail

10 Miles 1:09:11 6:55 average per mile
6:45 pm) mid 70's Sunny!

b/a10/152