West De Pere

9 Miles 1:03:53 7:06 avg.
143 avg. HR
5:30 pm) cool 50's cloudy
Good run a little sore from yesterdays workout.
Had a lot on my mind tonight so running was good
medicine for me. Nice to have a hobby that you can
use to release stress from. I feel much better now.

Fox River Trail

10 Miles 1:04:51 6:29 avg.
155 avg. HR
5:15 pm) cool & cloudy
Goal was to run this at my marathon pace.
I am shooting for a 2:50 marathon in Dec. so that
is 6:30 pace. I ran this run right at 6:30 pace.
It did not feel too bad. However the last few
miles it was more difficult to hold the pace.
I got a little tired. I will try to do this again
in a week or so and see if it gets any easier.
I plan on doing some longer runs like this but
keeping the effort on the easier side for the
first 15 miles or so then increase the pace the
last 5 miles to marathon pace. This will teach my
body to still run fast even when fatigue sets in.

Not sure what I am doing right now I'm training for
a 50k but have a marathon coming up as well and trying
to train for both at the same time. On one hand I have
a 50k trail run my first ultra that I basically am running
just to do it no big goals just finish. And on the other
hand I have a marathon a little over a month after the
ultra which is my "A" race. So I am trying to do some
specific training for both with some trail running,
road running, slower paced runs, faster paced runs, longer
runs, shorter runs. Not sure what I'm doing but I'm having fun!

UWGB Trail

20 Miles 2:30:10 7:30 average
144 avg. HR
50's Sunny Nice!
Ran this with 3 other guys. We are all training
for a ultra. Three of us are doing the 50k and
the other guy is doing a 50 miler up in Door County.
We ran fairly easy pace until the last loop. I felt
good but got tired the last loop. I have run 60 miles
in 5 days that's a lot for me. Plan is to run 25 miles
next Saturday on the course so I can get a feel for it.
We will leave around 4:30 a.m. It's around 2.5 hour drive
each way. Rest day tomorrow.

Fox River Trail

5 Miles 36:50 7:22 avg.
140 avg. HR
6:15 am) cold 40's
Legs did not want to move today. I should have
just slept in. Felt tired at work as well.
Long run tomorrow morning 15-20 miles.

Fox River Tail & Lost Dauphin

15 Miles 2 Runs 1:44:47

6:15 am) 5 Miles 36:15 7:15 avg. per mile
It was chilly this morning mid 40's. I wore
gloves and a hat. Resting HR before run was 39.

5:30 pm) 10 Miles 1:08:32 6:51 avg. per mile
70's Sunny Nice.
147 avg. HR. I was surprised my HR was not
higher since I pushed the pace a little.

UWGB Trail

10 Miles 1:14:15
70's sunny Perfect!
Loop 1 4.77 miles 35:06 7:22 avg. 143 avg. HR
Loop 2 4.77 miles 34:53 7:19 avg. 148 avg. HR
.5 mile cool down 4:15
Ran this one on the easier side and I felt great.
Quads are still sore but felt better. This was
a fun run. No music just enjoyed mother nature.
Days like this is why I love running so much!

Fox River Trail

10 Miles 1:12:05 7:12 average
147 average HR
5:20 pm) 70's breezy & sunny
Legs are still sore from Sunday's Half Marathon.
Felt a bit low in energy but that's normal after
racing. I will be good in a couple of days.