InCompetition

9.3 Miles 1:08:39 7:23 average
5:30 pm) upper 30's windy
Did lots of hills on this run. I was feeling a bit tired and sore.
Finished just in time it started to down pour. It was actually
warm for a change. Tomorrow looks even warmer.

Grant St

6 Miles 44:05 7:21 average
149 average HR
11:50 am) low 30's sunny
Felt okay legs are a bit sore from yesterdays race.
I tried to run at a easy pace. It was kind of hard to start
out with. I was running into a head wind. On the way back it
was nice to have it pushing me.
47.3 Miles for the week not bad. Next week will be 51 according
to my schedule. Then it's back down to 41 before building again
for another 3 week cycle to 59 miles. Then repeat, repeat and so
on till I max out at 69 mile week 3 weeks before the marathon.

Valentine's Run 15k

9.3 Miles 56:37 6:05 average
8:00 am) 40 degrees Sunny and Warm. Wind 10 mph sw.
6th overall out of 305 and 2nd in age group.

I had no real time goal going into this race. I was not sure
what kind of shape I was in. I have only started getting back
to serious training the past 2 weeks. My loose goal was break
1 hour. My personal best at the 15k distance is 59:44. That
was a couple years ago so I figured I could do that.

I'm very happy with my performance today I am kind of surprised
I did so well. I started out kind of fast and thought I was in
trouble if I tried to hold that pace. But I was able to hold on
the entire run. I only had one mile (8) 6:27 that was kind of off
compared to the rest but that was one of the toughest miles
long gradual uphill late in the race too. I finished the last 1.3
miles strong.

I'm excited to get back to training for the next race in April.
I like where I'm headed and think 2009 will be another big year
for me. I just got to stay healthy and train hard but smart.

Broadway

8 Miles 57:35 7:12 average
152 HR average
6:25 pm)15 degrees
HR was high tonight probably because I'm tired. I will take
tomorrow off and hope I feel good for Sat. mornings race.

Gold's Gym

7 Miles 48:40 6:57 average
6:30 pm)
2 miles warm up
1 mile at 10.1
1/2 mile cool down
1 mile at 10.1
1/2 mile cool down
2 miles at 9.1 and up to 10.0
Good run the 1 mile repeats at 10.1 were hard.
I was happy with this run till I finished. That's when I realized
I didn't set the incline to 1%. So that made the workout easier.
Still was a good workout and I got to work on my turnover. I will
need that for Saturday's 15k race.

Gold's Gym

8 Miles 56:10 7:01 average
6:20 pm)
Felt better tonight. I was able to push it pretty good.
I was running 5 minutes at 8.2 then 5 minutes at 9.0 - 9.2
did that for the whole run. Warm up was about 5 minutes at
7.5. I almost got under 7:00 minute pace. I will soon.

Got into the Brooks I.D. program today. I'm excited about
that I will get 40% discount on running apparel and shoes.
That's will save me some $$$.

Ashwaubenon

9 Miles 1:04:31 7:10 average
5:25 pm) teens
149 average HR
Not a great run felt tired and low on energy. I thought I would
have felt better after having a day off.