Fort Howard

5 Miles 35:00 7:00 average
148 HR average
5:30 pm) mid 40's nice, mist

I still have a cold but I needed to run tonight.
I wanted to run more but don't want to run myself
down anymore than I already am. The goal is still
to get my long run in on Saturday. My plan is to
do 20 miles. I want to run the first 14 at around
7:00-7:15 pace and run the last 6 at 6:30 pace.
Of course will see if I am still not feeling great
I might have to adjust this plan.

Tomorrow I am going to take a tour of Gold's Gym.
I want to join a gym so I can run inside when the
weather is bad outside. If I don't join the Gold's
Gym I will rejoin with Snap Fitness. I was going to
join a week ago or so but the weather was still nice
so I put it off.

In Competition

5.42 Miles 35:14 6:30 average
160 HR average
5:30 pm) upper 20's
Have not run this course since March or so. I will start
doing this run every Monday for the next few months. I like
it for a few reasons 1. It's hilly. 2. Lots of street lights.
3. I get to warm up and stretch inside the sporting good store.
Felt okay tonight but still have a cold and not at full power.

Luke Dog if you are reading this HI!!!

Scray Hill

15 Miles 1:41:41 6:47 average
158 HR average
8:15 am) mid 30's **SNOW**
Got out of bed this morning and looked out the window and
sure enough it was snowing. First snow of the season. It was
sticking to the grass but the roads were fine. I intended on
running around 7:00-7:15 pace but my legs felt good today
and I pushed a bit. Legs felt great but my HR and breathing
was not so good. I think part of it was I started out too fast
and was over dressed and sweated a lot. Not to mention this
course I ran today was challenging.
Hi Julie, Alicia and Stacy if you are reading this.

West De Pere

6 Miles 41:30 6:55 average
144 HR average
Upper 50's NICE
Another nice night for running. Did not feel very good
though. I feel like I might be coming down with another
cold. My throat is sore and nose is runny.
Got new shoes today so I broke them in tonight, felt good.
My other pair is getting up in mileage 330 so I will have to
retire them soon probably around 400 or so.

West De Pere

8 Miles 54:12 6:46 average
152 HR average
5:15 pm) mid 60's
After work I did my civic duty and voted. I was worried I
would have to wait in long lines but to my surprise none at all.
So I was in an out in no time and I had to change my address.
Tonight was PRT !!! (Perfect Running Temperature)
I was actually kind of hot. Hard to believe it's November.
Reality check is coming later this week when it cools
off big time. Felt good tonight pushed the pace the last 3
miles.

East De Pere

12 Miles 1:25:46 7:09 average
147 HR average
5:10 pm) Mid 50's
Great weather tonight for this time of year only bad thing
is it gets dark so early. I ran in the dark and did not
have my head lamp. I tried to run on streets that had
street lights. I did 12 miles instead of 6-8 since it was
so nice out. Tomorrow is going to be warm so I will
get a run in not as far as tonight though. I'm going to
vote after work tomorrow then run.

UWGB Trail

9.50 Miles 1:11:43 7:34 average
7:00 am) cold at the start 30's warmed up though.
Ran with 3 of my friends all of us did a ultra last weekend.
One of them did a 50 Mile run and finished 3rd overall.
He had won it the last 2 years. The other 2 guys did the
50k with me last weekend. We called this are fun run
celebrating our successful races. We even had a beer
afterwards. We probably wont be running together again
for a while now that the season is winding down. Of course
for me it's not over yet I still have one more race yet.

I will start doing my long runs on the roads to get my body
ready for the pounding. It's different on the joints than trail
running. So I have to prepare for that. It wont be too bad I
think I will only do 3 longs runs the next 3 weeks then maybe
a 2 week taper. Hopefully the weather will stay somewhat nice
till then.

***Forgot to mention I saw Julie, Alicia, Asher, Steve and Mike
out on the trail today. They were running very strong especially
Julie she is one fast girl. She is much faster than me!!!***