log

July
August
September
October
November
December
(January - June)

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July

Date
Workout

7/1
3 miles (25 min) easy, Hartley, Jarrow

7/2
5.5 miles (42 min), graveyard from UMD, nimbus

7/3
8 miles (63 min), west skyline, kayano, Andy

7/4
3.5 miles (31 min), chester bowl, nimbus, pushed Calyndria

7/5
11.5 miles (1:54), voyager trail from peterson's, Andy, Aaron

7/6
Off

7/7
9 miles (1:11), ricelake-norton-H.G., kayano (40.5 miles for week)

7/8
4 miles (36 min), chester bowl, nimbus, pushed Calyndria, pool/fit ball exercises

7/9
12 miles (1:31), gothenberg-hicken-beyer-fiskett, pegasus

7/10
8 miles (1:04), hawk's ridge, kayano, Andy

7/11
Off, pool/fit ball exercises

7/12
7 miles, over 2 hours of marking the trail for the marathon tomorrow, marked from the zoo through jarrow's beach to beck's road

7/13
26 miles (3:51:24), Minnesota Half Voyager Trail Marathon, ran with Andy and Aaron most of the way, went a little harder from peterson's to finish

7/14
Off (57 miles for week, 5 days running)

7/15
6 miles (47 min), hot, kayano, pool/fit ball exercises

7/16
12+ miles (1:38), 4:00 a.m. run to beat the heat, swan lake - krueger, nimbus

7/17
Off

7/18
8 miles (1:13), umd track workout 6x400, 1 lap recovery, 78,74,74,73, 71,72, Andy, Brian

7/19
10 miles (1:35), trail run, hartley-bagley, pegasus, Andy, Brian

7/20
4 miles (37 min), Lakewalk with Calyndria, nimbus

7/21
8 miles, 5x5 K Relay, 17:34, 5 milesy in kayano, very hot and humid (48 miles for week)

7/22
7 miles (57 min), easy on skyline, nimbus, Andy

7/23
14 miles (1:35), very good uptempo run, Rice Lake-Norton-HG-Calvary-Woodland, nimbus

7/24
12+ miles (1:33), hawks ridge-medin-riley-vermillion from LLO, pegasus, Brian

7/25
8.5 miles, umd track 8x400, 1 lap recovery, 77,76,75, 76, 73, 71, 72, 69, pegasus, Brian

7/26
Off, marked voyager trail from becks to zoo on bike

7/27
19 miles (3:23), checked voyager trail from four bays to zoo, Andy, Brian

7/28
10 miles (1:21), norton road, kayano (70.5 miles for week)

7/29
9+ miles (67 min.), Elk St. from UMD, nimbus

7/30
8.5 miles, 4x1km repeats every 5:30, 3:30, 3:22, 3:22, 3:27, not a very spectacular performance, hot

7/31
Off (1635.5 miles for year)

August

Date
Workout

8/1
13 miles (1:36), H.G-gothenberg-fairview-arnold-woodland from UMD, legs tired at start, nimbus

8/2
8 miles, 4x300 - 100 recovery, 1x800 - 1lap recovery, 4x300 - 100 recovery (57, 56, 56, 55, 2:41, 57, 56, 56, 54)

8/3
4 miles (31 min.), riverfalls, pegasus - Fred Johnson (cousin) 2:57 Grandma's marathon 2002

8/4
8 miles, Hennipen Lakes 5K, 16:45, tired out after 1st mile (5:05) and averaged 5:24's, 5 miles in pegasus, (50.5 miles for week)

8/5
Off

8/6
17.5 miles (2:17), hawk ridge- H.G., kayano (192.5 miles in kayano)

8/7
6 miles (52 min), duluth heights with Calyndria, nimbus (290 miles in nimbus)

8/8
8.5 miles, 5x1km repeats every 5:30, 3:23, 3:21, 3:11, 3:18, 3:22, Brian

8/9
7 miles (55 min.), Port Wing (hometown) run on flag river road, pegasus (402 miles in pegasus)

8/10
19 miles (3:34), Superior Hiking trail starting at Beaver Bay, Brian

8/11
12 miles (1:34), skyline, kayano (70 miles for week)

8/12
Off

8/13
9 miles, UWS track, 2x1 mile (5:29, 5:01), 3 mile tempo on cross country course (18:06)

8/14
6 miles easy (58 min.), chester bowl

8/15
11.5 miles (1:27), 2 miles temp0 (6:13, 5:50) , 11:16 easy, 1 mile tempo (5:49), nimbus, Brian, Tony, Tim Rand - UMD Cross country

8/16
Off

8/17
4 miles easy (32 min.), pegasus

8/18
15 miles (1:54), skyline, kayano (45.5 miles for week)

8/19
Off

8/20
8 miles (1:22), trail run - chester bowl - st. scholastica, montrail, Brian

8/21
10+ miles, umd track, 6 x 800, 1 lap recovery, 2:39, 2:38, 2:36, 2:34, 2:32, 2:30, Brian

8/22
Off

8/23
11 miles (1:23), hawk ridge - amity, nimbus, Brian

8/24
3.5 miles (31 min), skyline & kenwood with Calyndria, nimbus

8/25
14.5 miles (1:43), grandma's course (blackwoods to mile 15 and back), good tempo, kayano, Andy, Tony (47 miles for week)

8/26
Off

8/27
7 miles easy (1:03), bagley-chester, montrail

8/28
8.5 miles, 1 km repeats - 30 sec. recovery, 3:42, 3:26, 3:28, 3:25, 3:25, skylon, Brian

8/29
Off

8/30
8 miles (1:00), skyline, nimbus

8/31
3.5 miles (27 min), bagley, strides, pegasus (1858 miles for year)

September

Date
Workout

9/1
9 miles, Port Wing 10 K (35:40), hometown race, 3 miles in pegasus (36 mile week)

9/2
9 miles (1:05), rice lake - Norton - H.G., kayano (243 miles in kayano)

9/3
Off

9/4
8 miles, Brown's point fall series race (31:58) (3rd), pegasus (420 miles in pegasus)

9/5
3 miles easy (27 min.), chester bowl, montrail

9/6
Off

9/7
15 miles, Dick Beardsley 1/2 marathon (1:26), blah, hot, windy, my worst performance of the year, 2 miles in kayano, 13 miles in skylon

9/8
6 miles easy (49 min), kayano, (41 mile week)

9/9
Off

9/10
4.5 miles easy (44 min.), chester bowl, montrail

9/11
8 miles, Zapp's loop fall series race (32:42) (2nd), pegasus

9/12
3.5 miles (35 min.), chester, montrail

9/13
Off

9/14
Off

9/15
10+ miles (1:19), norton road, nimbus (26 mile week)

9/16
5 miles (46 min.), bagley-hartley, montrail

9/17
Off

9/18
8 miles, rolling stone fall series race (22:18) (3rd)

9/19
4.5 miles (45 min), chester, montrail, Brian

9/20
Off

9/21
Off

9/22
10 miles (1:15), skyline, nimbus ( 27.5 mile week)

9/23
6 miles (48 min.), skyline, kayano, Brian

9/24
Off

9/25
7 miles, chester bowl fall series race (20:35)(1st)

9/26
4 miles (33 min.), duluth heights, nimbus

9/27
7.5 miles (69 min), chester and bagley, Brian, Jarrow, montrail

9/28
Off

9/29
10+ miles (1:23), woodland, calvary, H.G, nimbus (34.5 mile week)

9/30
4 miles (35 min), bagley, montrail (1996 miles for year)

October

Date	Workout
10/1	Off
10/2	6 miles, Rock hill fall series race (21:10)(4th)
10/3	Off
10/4	7 miles (1:10), Hartley, montrail
10/5	Off
10/6	6.5 miles, roughrider fall series race (53min)(3rd), tough race - cold, rain, muddy, fell 4 or 5 times. (24.5 mile week)
10/7	Off
10/8	4.5 miles (38 min), bagley, Jarrow, montrail
10/9	6.5 miles, Hawk ridge fall series race (21:38)(3rd), pegasus
10/10	Off
10/11	7 miles (1:08), hartley 10K, Brian, Jarrow, montrail
10/12	Off
10/13	10 miles (1:18), from Jarrow's, - minimum maintentance - gothenberg - arnold, Jarrow, kayano (28 mile week)
10/14	3.5 miles (30 min), easy trail, montrail
10/15	7 miles, 5k time trial 17:43 at Hartley, Jarrow, pegasus
10/16	Off
10/17	8.5 miles (59 min), early morning run on skyline, Andy, Brian, Nick Matack - State CC champ 1996, UMD CC, nimbus
10/18	3.5 miles (34 min), chester bowl, montrail
10/19	Off
10/20	8.5 miles, Hartley 10 K fall series race (41:37) (3), very muddy and slippery - how much? Brian May - 2 cut knees and 9 stitches. (31 mile week)
10/21	Off
10/22	5.5 miles (44 min), vermillion, Jarrow, Katie, pegasus
10/23	Off
10/24	8 miles (64 min.), early morning run on skyline, Andy, nimbus
10/25	4 miles (36 min.), bagley, montrail
10/26	Off
10/27	10 miles, USAT&F CC Champs at Twin Cities campus (36:50), 4 miles pegasus (27.5 mile week)
10/28	4.5 miles (44 min.), chester bowl, montrail
10/29	Off
10/30	8 miles (59 min), Jarrow, kayano
10/31	5 miles (44 min), early morning run, Andy, nimbus (2119 miles for year)

November

Date	Workout
11/1	4 miles (34 min), bagley, montrail
11/2	Off
11/3	10 miles, Lester 11K fall series race (40:50)(2), last race of the year! Ended up winning the fall series for the 2nd time (31.5 mile week)
11/4	5.5 miles (41 min), Bagley from Jarrow's, Brian, Jarrow, Tony, nimbus
11/5	Off
11/6	Off
11/7	4+ miles (36 min), early morning run, Andy, nimbus
11/8	9+ miles (1:26), easy trail run, hartley, montrail (94 miles in montrail)
11/9	Off
11/10	8.5 miles (1:07), northwoods run at Jarrows, Brian, Dan, Fred S., Jarrow, nimbus (27 mile week)
11/11	Off
11/12	Off
11/13	5.5 miles (47 min.), vermillion in the snow, Brian, Jarrow, kayano (278.5 miles in kayano)
11/14	4.5 miles (41 min.), early morning run, Andy, pegasus (455.5 miles in pegasus)
11/15	8+ miles (64 min.), vermillion, nimbus (405.5 miles in nimbus)
11/16	Off
11/17	Off (18 mile week) Time for some running vacation.
11/18	Off
11/19	Off
11/20	Off
11/21	Off
11/22	Off
11/23	Off
11/24	Off
11/25	Off
11/26	Off
11/27	Off
11/28	Off
11/29	Off
11/30	Off (2178 miles for year)

December

Date	Workout
12/1	Off
12/2	4 miles (33 min.), And it all starts again with a solid 4 miler. Long term goal - Twin Cities marathon in Late Sept. or early Oct. and trying to break 2:35. Other goals - Birkie and Grandmas 1/2 at this point., nimbus
12/3	swim (10 laps / 12 laps total), weights
12/4	5.5 miles (45 min), vermillion from Jarrows, Brian, Jarrow, pegasus
12/5	5.5 miles (46 min), umd - st. scholastica, Brian, nimbus
12/6	6 miles (48 min), vermillion-arnold from Jarrows, Don, Jarrow, kayano
12/7	Off, weights
12/8	10.5 miles (1:17), northwoods run at Jarrows, Andy, Dan, Jarrow, Randy, Pat Susnik - Superior Trail 100 mile 2002, nimbus (31.5 mile week)
12/9	6 miles (46 min.), duluth heights, pegasus
12/10	Off, swim (12 laps / 14 laps total), weights
12/11	8 miles (62 min), vermillion from UMD, nimbus
12/12	6 miles (47 min), skyline-ricelake, Brian, pegasus
12/13	8.5 miles (63 min), church loop from Jarrows, Brian, Jarrow, nimbus
12/14	weights, 3+ miles (25 min), duluth heights, pegasus
12/15	11.5 miles (1:23), northwoods run at Jarrows, Andy, Dan, Jarrow, Pat, Randy, Tom Heinitz - 2:37 Grandma's marathon 2002, nimbus (43 mile week)
12/16	8.5 miles (66 min), duluth heights, kayano
12/17	weights, 6 miles (45 min), duluth heights evening run, pegasus
12/18	Off
12/19	10 miles (1:15), vermillion from UMD, nimbus
12/20	6 miles (48 min), blackman from UMD, pegasus (488 miles in pegasus - retired)
12/21	8 miles (1:03), Fergus Falls, kayano
12/22	12 miles (1:28), Fergus Falls, kayano (50 mile week)
12/23	Off (sick)
12/24	Off (sick - off until I'm better)
12/25	Off
12/26	Off
12/27	Off
12/28	Off
12/29	Off
12/30	Off
12/31	Off (2302.5 miles for the year)

Date	Workout
7/1	3 miles (25 min) easy, Hartley, Jarrow
7/2	5.5 miles (42 min), graveyard from UMD, nimbus
7/3	8 miles (63 min), west skyline, kayano, Andy
7/4	3.5 miles (31 min), chester bowl, nimbus, pushed Calyndria
7/5	11.5 miles (1:54), voyager trail from peterson's, Andy, Aaron
7/6	Off
7/7	9 miles (1:11), ricelake-norton-H.G., kayano (40.5 miles for week)
7/8	4 miles (36 min), chester bowl, nimbus, pushed Calyndria, pool/fit ball exercises
7/9	12 miles (1:31), gothenberg-hicken-beyer-fiskett, pegasus
7/10	8 miles (1:04), hawk's ridge, kayano, Andy
7/11	Off, pool/fit ball exercises
7/12	7 miles, over 2 hours of marking the trail for the marathon tomorrow, marked from the zoo through jarrow's beach to beck's road
7/13	26 miles (3:51:24), Minnesota Half Voyager Trail Marathon, ran with Andy and Aaron most of the way, went a little harder from peterson's to finish
7/14	Off (57 miles for week, 5 days running)
7/15	6 miles (47 min), hot, kayano, pool/fit ball exercises
7/16	12+ miles (1:38), 4:00 a.m. run to beat the heat, swan lake - krueger, nimbus
7/17	Off
7/18	8 miles (1:13), umd track workout 6x400, 1 lap recovery, 78,74,74,73, 71,72, Andy, Brian
7/19	10 miles (1:35), trail run, hartley-bagley, pegasus, Andy, Brian
7/20	4 miles (37 min), Lakewalk with Calyndria, nimbus
7/21	8 miles, 5x5 K Relay, 17:34, 5 milesy in kayano, very hot and humid (48 miles for week)
7/22	7 miles (57 min), easy on skyline, nimbus, Andy
7/23	14 miles (1:35), very good uptempo run, Rice Lake-Norton-HG-Calvary-Woodland, nimbus
7/24	12+ miles (1:33), hawks ridge-medin-riley-vermillion from LLO, pegasus, Brian
7/25	8.5 miles, umd track 8x400, 1 lap recovery, 77,76,75, 76, 73, 71, 72, 69, pegasus, Brian
7/26	Off, marked voyager trail from becks to zoo on bike
7/27	19 miles (3:23), checked voyager trail from four bays to zoo, Andy, Brian
7/28	10 miles (1:21), norton road, kayano (70.5 miles for week)
7/29	9+ miles (67 min.), Elk St. from UMD, nimbus
7/30	8.5 miles, 4x1km repeats every 5:30, 3:30, 3:22, 3:22, 3:27, not a very spectacular performance, hot
7/31	Off (1635.5 miles for year)

Date	Workout
8/1	13 miles (1:36), H.G-gothenberg-fairview-arnold-woodland from UMD, legs tired at start, nimbus
8/2	8 miles, 4x300 - 100 recovery, 1x800 - 1lap recovery, 4x300 - 100 recovery (57, 56, 56, 55, 2:41, 57, 56, 56, 54)
8/3	4 miles (31 min.), riverfalls, pegasus - Fred Johnson (cousin) 2:57 Grandma's marathon 2002
8/4	8 miles, Hennipen Lakes 5K, 16:45, tired out after 1st mile (5:05) and averaged 5:24's, 5 miles in pegasus, (50.5 miles for week)
8/5	Off
8/6	17.5 miles (2:17), hawk ridge- H.G., kayano (192.5 miles in kayano)
8/7	6 miles (52 min), duluth heights with Calyndria, nimbus (290 miles in nimbus)
8/8	8.5 miles, 5x1km repeats every 5:30, 3:23, 3:21, 3:11, 3:18, 3:22, Brian
8/9	7 miles (55 min.), Port Wing (hometown) run on flag river road, pegasus (402 miles in pegasus)
8/10	19 miles (3:34), Superior Hiking trail starting at Beaver Bay, Brian
8/11	12 miles (1:34), skyline, kayano (70 miles for week)
8/12	Off
8/13	9 miles, UWS track, 2x1 mile (5:29, 5:01), 3 mile tempo on cross country course (18:06)
8/14	6 miles easy (58 min.), chester bowl
8/15	11.5 miles (1:27), 2 miles temp0 (6:13, 5:50) , 11:16 easy, 1 mile tempo (5:49), nimbus, Brian, Tony, Tim Rand - UMD Cross country
8/16	Off
8/17	4 miles easy (32 min.), pegasus
8/18	15 miles (1:54), skyline, kayano (45.5 miles for week)
8/19	Off
8/20	8 miles (1:22), trail run - chester bowl - st. scholastica, montrail, Brian
8/21	10+ miles, umd track, 6 x 800, 1 lap recovery, 2:39, 2:38, 2:36, 2:34, 2:32, 2:30, Brian
8/22	Off
8/23	11 miles (1:23), hawk ridge - amity, nimbus, Brian
8/24	3.5 miles (31 min), skyline & kenwood with Calyndria, nimbus
8/25	14.5 miles (1:43), grandma's course (blackwoods to mile 15 and back), good tempo, kayano, Andy, Tony (47 miles for week)
8/26	Off
8/27	7 miles easy (1:03), bagley-chester, montrail
8/28	8.5 miles, 1 km repeats - 30 sec. recovery, 3:42, 3:26, 3:28, 3:25, 3:25, skylon, Brian
8/29	Off
8/30	8 miles (1:00), skyline, nimbus
8/31	3.5 miles (27 min), bagley, strides, pegasus (1858 miles for year)

Date	Workout
9/1	9 miles, Port Wing 10 K (35:40), hometown race, 3 miles in pegasus (36 mile week)
9/2	9 miles (1:05), rice lake - Norton - H.G., kayano (243 miles in kayano)
9/3	Off
9/4	8 miles, Brown's point fall series race (31:58) (3rd), pegasus (420 miles in pegasus)
9/5	3 miles easy (27 min.), chester bowl, montrail
9/6	Off
9/7	15 miles, Dick Beardsley 1/2 marathon (1:26), blah, hot, windy, my worst performance of the year, 2 miles in kayano, 13 miles in skylon
9/8	6 miles easy (49 min), kayano, (41 mile week)
9/9	Off
9/10	4.5 miles easy (44 min.), chester bowl, montrail
9/11	8 miles, Zapp's loop fall series race (32:42) (2nd), pegasus
9/12	3.5 miles (35 min.), chester, montrail
9/13	Off
9/14	Off
9/15	10+ miles (1:19), norton road, nimbus (26 mile week)
9/16	5 miles (46 min.), bagley-hartley, montrail
9/17	Off
9/18	8 miles, rolling stone fall series race (22:18) (3rd)
9/19	4.5 miles (45 min), chester, montrail, Brian
9/20	Off
9/21	Off
9/22	10 miles (1:15), skyline, nimbus ( 27.5 mile week)
9/23	6 miles (48 min.), skyline, kayano, Brian
9/24	Off
9/25	7 miles, chester bowl fall series race (20:35)(1st)
9/26	4 miles (33 min.), duluth heights, nimbus
9/27	7.5 miles (69 min), chester and bagley, Brian, Jarrow, montrail
9/28	Off
9/29	10+ miles (1:23), woodland, calvary, H.G, nimbus (34.5 mile week)
9/30	4 miles (35 min), bagley, montrail (1996 miles for year)