UWGB Trail ***29:58***

9.5 Miles
5:45 pm) mid 70's Sunny
Loop 1 4.75 Miles 43:38 9:11 average per mile HR 122 avg. w/Rick
Loop 2 4.75 Miles 29:58 6:18 average per mile HR 161 avg. *PB*
Finally broke the 30:00 barrier. I was not sure I would be able
to do it tonight. I ran very hard last night and did not think
my legs would be up to it. Plus it was warmer this week with
humidity. So I'm glad to finally break 30 minutes now I wont
have to kill myself next week unless of course I feel fresh.

b/asr6/50

Reforestration Camp

11.5 Miles 1:20:45 7:01 average per mile
Yellow Loop 7 Miles 48:52 6:59 average per mile.
154 average HR
Red Loop 4.5 Miles 31:53 7:05 average per mile
159 average HR
5:45 pm) 70's sunny
Ran the yellow loop with Mike and ran the red loop solo.
Mike pushed me pretty hard on the yellow loop. I was
very tired when we finished. I wanted to run the red loop
easy but remembered they lock the gate at sunset and the
sun was going down fast. So I had to push hard once again.
When I finished it wasn't dark but the sun had already set.
Luckily they did not lock me in. I don't know what I'm going
to do as each week it gets darker sooner. I will have to
start as soon as I get of work.

Reforestation Camp Mountain Biking

22 Miles 2+ Hours
10:00 am) sunny perfect day
Planned on doing 2 loops by myself. When I got there
I saw Julie P. and family and Stacy was on her way.
So I decided I would ride with them. After we finished
the 11 miles. They were all done for the day. I still
wanted to do one more loop 11 miles. So I did this one
solo at a hard effort. This was the first time I have
timed myself on this course. I did it in 56:40. I was
happy to do it in under an hour. I had a few near falls
and my arms hit a couple trees. I escaped without any
major injury.
I'm liking this whole mountain biking thing. Great cross
training without the pounding on the legs. I can't wait
to get a better bike. Mine is not really all that good.
I'm afraid it's not really built for this. I have been
searching online and bike shops but have not really seen
anything yet that made me say this is the one. I'll keep
looking.

Fox River Trail

10 Miles 1:11:33 7:09 average per mile
152 average HR
2:00 pm) mid 70's sunny
Run started out good. Legs felt good after yesterdays long
run. Around mile 5 it started to go down hill. The sun and
warm temps started to drag me down. The last 3 miles I really
struggled. I guess I'm not used to the heat. I usually run
early or later so it's cooler. When I finished I felt light
headed not a good feeling. I'm still glad to get the run in
however. I need to practice running in not so perfect running
conditions it makes you tougher right? I'm sure on race day
I will have some highs and lows as well. That's what running
50 miles is all about.
Week recap
Running 51 miles (4 Runs)
Mountain Biking 10.5 Miles
Road Biking 20 Miles

b/a/9/20

Reforestration Camp

24 Miles 3:05:07 7:43 average per mile
6:30 am) cool, sunny
Last night I carbo loaded with pasta. This morning
I was up at 4:30 and made pancakes. I ate 7 of them!
They were not the large ones though. I had not tried
pancakes before a long run before but wanted to try
it. It seemed to work good. I felt good on this run
and could have kept going. During the run I took in
2 gels, some sport beans and some reeses pieces.
Ran with Scott & Mike. Scott ran the first 12 with
Mike and I. Glad to finally get a long run in. I'm
running out of time. October 24 is not that far away.
My plan is to get in 4 more runs of 20+ miles before
the race.
b/asr6/40

Baird's Creek

7 Miles 1:03 9:00 average per mile
6:00 pm) low 70's sunny

b/asr6/16

UWGB Trail

10 Miles
6:00 pm) low 70's sunny
Loop 1 42:18 with Rick
Loop 2 30:04 ran this the opposite direction from last week
and was only 2 seconds slower than last weeks record time.
This direction I believe is harder. So I feel I had a better
time this week. My best ever going this direction is 30:30
last fall so not bad.
.5 mile cool down.