Lumberjack Days Re-Cap

Lets start by saying this is the fastest year that I can remember for the the Lumberjack Days 10 Miler. Five guys running under 51 minutes?? That's great to see. It was a good day to run, as most of the summer has been. 70ish degrees, a nice wind from the NW, the sun did come out at the start, and there was some humidity, but for July 25th...I am not going to complain. About as nice a day as you could have for July. Which made not being in good shape for this a bit disappointing...but that is/was the plan for the year.

The start was moved up the hill from previous years...must have re-measured the course. Last year there were very few people who wanted to line up on the front line...this year it was packed on the front line. It was nice to see a bunch of the bright yellow Run N Fun jerseys, and to see those jersey's on some younger, good runners. I joked with Kelly, after seeing who was there for the team, that we would look like Team Astana.

The first few miles were alright...struggled to find a good pace or rhythm. I found my rhythm around a mile and half and worked my way up to Pete. Kelly caught up to us at 2 miles, and the three of us hooked up for a few miles, trading off little surges. I crashed down the hill before 3 miles, Kelly kept flying as we bottomed out on the hill. I thought he was pushing it a little too much for that early, and Pete seemed to agree with me as we looked at our 3 mile split, and he yelled something at Kelly. Shortly after 3 miles, we grouped up again, and ran together past 4 miles, up the short hill after the railroad bridge. When it finally leveled out again, Pete put in a move that Kelly or I were not willing to cover. One of those moments when you are mentally weak, and kick yourself later for not trying to cover. So at that point Pete was gone, and Kelly was pulling away. Went through 5 miles in 26:55.

As I reached 6 miles, Pete seemed to almost catch the group in front of us, and Kelly was not pulling away anymore, and I knew when the big downhill started just before 10k, that I would be able to blow by him during that stretch...and it was my hope that I could crash down the hill fast enough to catch Pete again. If I was not confident in my fitness, I was confident in my new found ability to run down a hill at a fast pace. I did catch and pass Kelly with ease, but I failed to gain any ground on Pete and pack he was catching. As we bottomed out just past 7 miles I could feel someone catching me, and it wasn't Kelly. Mike went by me just after 7 miles and put a quick 10 meters on me before I toughened up and decided to go with him. My thought for the next 2 miles as I chipped away at him, was that I would catch him in the final mile, since I know the turns and layout very well. The only problem that occurred...was that I ran out of steam in the final 1/2 mile. I was able to muster an average kick when I knew I had to hustle to get under 54.

With my current state of fitness, I was pleased with this race. I ran only 20 seconds faster last year, and ran the exact same time two years ago. Two years ago I was getting ready for Chicago, and last year I was in better shape. The only difference is that I was fried the previous two years, and each step felt like a struggle. This year I am feeling a bit more fresh, but I am in a little worse shape. So maybe you can call that a wash?? For myself, fitness is more a confidence type of thing, and I had very little confidence or toughness in me on Saturday. The Como Relays start in 10 days, and so does my "real" training. So running 53:59 in a down segment...I will take that. Now I need to work on racing as well as Pete does.

Song of the Day: Computer Camp Love - Datarock

Crying Lightning

The title has nothing to do with anything I am about to write, I just needed a title, and nothing seemed fitting this time.

This week has been a lot like the previous two weeks. Will end up with 6 runs and probably about 70 miles...with no up-tempo efforts, with the exception of the Lumberjack Days 10 Mile on Saturday. The only difference this week is that my legs are starting to feel recovered. The knees do not ache, the quads are feeling fresh. That being said, I still took Wednesday off, because it seems to be the routine now. That will change in August, when the Como Relays start. When I thought about training for the rest of the year, the Como Relays was what I targeted as starting throwing in up-tempo work. So far...I am on schedule.

As far as running the past few days...Monday was a recovery day...just 8 miles, pretty easy. Tuesday was a group run from the store of 12 miles, ran a pretty good pace, but we usually do on Tuesday. Took Wednesday off. Ran at Willow last night with Finch, Tony and Wynn. Felt pretty relaxed, except for the hills (they never feel relaxed).

When Finch and Tony turned in early, it was just Wynn and I for the final 1/2 of the run. We talked about how the trails and races in Vermont/New Hampshire are "different" than around here. You will just randomly encounter a steep grade that you cannot find around the Midwest. That being said, we were talking about running the Mount Washington race next year, and possibly staying out in the area for a week to run the Cranmore Hill Climb the following weekend. The week in between we threw around the idea of getting a group and staying at a condo or camp for the week while exploring the area, the trails, the towns, the micro-brews. Pretty much sounds like a slice of heaven to me...since I was already planning such a trip before talking to Wynn. I guess you could say I am having a shift in focus (in concerns to running) since I find myself getting more excited for trail races and hill climbs than I am about Lumberjack Days or the MDRA 15k.

Song of the Day: Treat Me Like Your Mother - The Dead Weather

The Education

Today I learned more about the marathon, in a two hour time frame, than in any other time (besides the race itself) in my brief marathon running "career". I ran along the Red Cedar Trail just outside of Menominee, Wisconsin with Mike and Finch. It was not from those two that I learned anything new about the marathon. It was from the person who biked along with us, Sean Hartnett, that I learned some insight into the race that has defeated me in four attempts. Nearly everything he told us on the run made sense. He gave each of us a sheet of paper as we left that gave, "10 Ways to think like a marathoner". All good advice, that I have never seemed to consider or follow in the past. Does this make me want to marathon sooner than I had planned? Yes. Will I marathon sooner than I had planned (2011)? I don't know.

Another thing I learned on the run today...I am not in peak, or even good, shape. It was a struggle to hang on at times. I am happy I chose to stay in last night as opposed to going out for the night. If I had gone out, would have missed out on a great learning tool, and I would still be running.

As far as running is concerned...I am running about 70 miles a week right now on 6 runs. No up-tempo work, no strides. I am starting to feel a bit better, but I am going to hold off on adding in up-tempo work til after Lumberjack Days.

Song of the Day: Electric Relaxation - A Tribe Called Quest

The Will or A Way

Both seem to be lacking right now...

I would like to believe that the Cranmore Hill Climb along with combination of not taking a huge break after Green Bay Marathon has caused my current tiredness, but I know that's not entirely true. It seems that each July I just feel tired and slow. And this year is no different. The only difference between this year and the previous 3 years, is that I am not trying to run workouts. I am treating July like I would treat January...running moderate mileage, doing all the drills and exercises, but not attempting anything up-tempo. The funk in July could be a mental thing, but it is not something I am willing to work on...to me it just feels like a good time to take it easy. Plus when we get to the first Wednesday in August the Como Relays begin, and those always get me to jump start the training.

The next few races I have planned could be interesting. Lumberjack Days and the MDRA 15k. We will see how well I can race off of just base work. In the past I have done alright on purely logging miles, but I also haven't felt as tired during the phase. I can usually find motivation for Lumberjack Days since it is the hometown race, but the 15k will be something else.

As far as running the past few weeks...the week between Cranmore and Afton Trail Run, I ran about 45-50 miles, with 2-3 days off, and extremely sore quads. It took 5-6 days for my quads to not hurt while walking down stairs or running down hills.

Last week I logged 72 miles on 6 runs. Pretty happy about that, though I should work on running for 7 days, the day off last week was pure laziness. Again...nothing to special about the last few weeks. Just running to run right now.

Song of the Day: The Blues Are Still Blue - Belle and Sebastian

Cranmore Hill Climb

The Cranmore Hill Climb, mountain race in North Conway, New Hampshire. Never, have I experienced anything remotely close in my running life to what I encountered on Sunday. I read through the course description, looked at all the course photos. Trained at Afton Alps. Was ready for a pace slower than I was accustomed to running...but none of that was remotely close to preparing myself for a mountain race.

When we arrived in the White Mountains area on Friday, we drove around to see the national forest, the mountains, and the area in general. The first few ski areas we encountered has enormous ski hills. When we drove to the actual site of the course, I knew that I was not fully prepared for what we were going to encounter in a few days.

Race morning was a bit different than most race mornings. The weather was cool, but humid. There seemed to be the threat of rain all morning. Driving to the course took only a few minutes. We did not warm up on the course...figured we had to run 2 loops during the race, may as well avoid hills during the warm-up. It is quite a different experience being at a race and not knowing anybody else there. All of the usual crutches that you have for performance measures are non-existent.

Now for the race...if you can call that a race. Started at the bottom, the one of only two flat sections on the course (bottom and top). You start the race by taking a quick right hand turn and the start of the ascent. The course narrows into single track trails within the first 400 meters. I was caught off guard by how fast it went out the initial 400 meters. I was caught behind a lot of people during this initial stretch. When the course opened up a bit, I was able to work my way through the pack, and towards the very back of the lead pack. The climbing was tough, but the pace wasn't too bad yet. I figured the back of this pack was a good place to position myself. Well...then the real climbing started. The first 7-8 guys hit the steep section and kept powering up the hill. I hit the steep section and thought I was going to pass out. Within a matter of seconds I was full-on walking. And not a fast walk. Felt pretty discouraged at this point. 10 minutes into a race, and I am walking?? A quick look behind me saw almost everyone else walking. It was then that I developed an entirely new level of respect for those few guys who kept motoring up the steep hill.

The first steep section seemed to take a while to walk up...and I knew there was a second steep section before the summit. And I was intent on running that entire portion. That didn't happen either. I was experiencing a new level of pain and hurt at this point.

On the drop down the hill...that was a relief. I took the first few minutes of the drop to get control of my breathing, and find a good pace. It took about two minutes to get into aggressive downhill mode. I was pleasantly surprised on the downhill...I was really only passed through the extreme technical portion. I held my place on the rest of the downhill, and even caught the guys who passed me on the technical portion towards the bottom of the hill.

When we got to the bottom of the hill, I felt pretty good. I was catching some guys on the flat, and went through the first lap in 26 minutes, and I knew the winning time was 52 minutes last year, so I knew my pace was decent. On the initial climb up the hill on the 2nd loop, I was catching and passing people. I was thinking that my strength on hills would help me with the 2nd lap. Well...that feeling was short lived. It turns out the steep portions were even more brutal on the 2nd lap. And it turns out that I am not a fast walker. The guys that I passed while running, were blowing me away walking up these steep parts. I lost quite a few places during the walk, and not to guys running past me, but to guys walking past me. Kinda frustrating, but nothing I could do at that point. Tried walking faster...couldn't, tried running a bit...couldn't, tried to move my feet in a running motion...couldn't. All I could do is walk slowly.

By the time the final downhill portion came around...I didn't really care about place or time anymore. I just wanted to get to the bottom and finish running. I was quite frustrated at how unprepared I was for this race. A few guys passed me on the 2nd downhill portion...I didn't make any effort to go with them. I didn't let them blow me away, but I didn't put up much of a fight either.

I ran the 2nd loop in 30 minutes...56 minutes for the entire race, and 24th place. Not what I had envisioned. The funny thing about the entire experience, is that within an hour after the race, I was preparing myself to do this again next year...and going over what I can do to better prepare myself. I think seeing the mountain in person is now a huge preparation tool. I am hooked now! The challenge is amazing, and I want more!


Song of the Day: Cuts Across The Land - The Duke Spirit

The White Mountains

I am blogging from the road...here in North Conway, New Hampshire. I did not have any ideas of what this area would be like, before traveling here. The town of North Conway, has a Wisconsin Dells type of feel, quite family oriented. The mountains and ski hills around here are large. I know it is not quite Colorado, but it is still much more hilly than anything you will find in the Midwest. We came upon a ski hill on our trip to Mount Washington, and it was HUGE! We got out of the car to explore the hill a bit more, and it turns out that from base to peak is a 2100 foot climb. The Mountain Champs are only a 1200 foot climb, and I am happy about that. 2100 feet seems like an unimaginable climb. So, after seeing that ski hill, we were off to the Cranmore Ski Resort, the site of the US Mountain Champs. And 1200 feet does not seem as daunting as 2100 feet, but it still looks like a huge climb. These ski areas make Afton Alps look like a bunny hill. We walked a little bit of the course, and the footing is a lot worse than I had imagined. The footing makes Afton Alps look like a golf course. Afton Alps may have be a good prep for this race, but you can't replicate the real thing. Now it is sit and wait until Sunday morning for the race to begin. This will be unlike anything I have ever run, and I am excited to see what this is all about!

Now for running this week...

Monday - 12 miles, ran pretty relaxed, but the sun, heat and humidity were a bit much. Towards the end of the run, it became "jog time" and I was just happy to be done with the run for the day. The day after a decent 5k, and battling the heat of the day, it seemed like a victory to get through 12 miles.

Tuesday - Ran with the group from the store. Right foot was starting to hurt. Not sure what the pain is...could be a foot bruise, and I am hoping its not a stress fracture, but I am not sure what one feels like, since I have never had one. I am thinking foot bruise from the racing flats I wore on Sunday.

Wednesday - Ran 10 miles after work, and later in the evening to avoid the heat. My foot is hurting quite a bit now. Not in panic mode yet, but worried about my ability to run fast this weekend.

Thursday - Ran 10 miles in the morning with Jeff. Right foot was hurting most of the way, and 2nd toe on right foot is now swollen. Still not in panic mode, but definitely worried about it at this point.

Friday - Ran for just over an hour in North Conway, NH with Kelly. We ran around the hotel area, and never really found a trail or road that we could run on for more than ten minutes. So it was an exploration run. Not a bad run, but just not a consistent run. Right foot is feeling better...didn't hurt nearly as bad. Thinking it will not affect me during the race on Sunday.

It is almost time to find out if mountain and/or trail running is my thing! I know this is probably not the ideal course to break into the mountain scene, but you have to start somewhere!

Song of the Day: Don't Stop 'Til You Get Enough - Michael Jackson

The Northwoods Smell

It has been a week...exactly...since I last posted. I don't know what kept me from posting this past week. I must have just plum forgot.

A quick re-cap of running this week:

Mon 6/15: 10 miles - my legs still felt beat-up from the run in the Alps on Sunday

Tues 6/16: 12 miles (roughly) with the group from the store. I felt old with this group, the only person older than me, was Kelly. Quite a few recent college grads on this run in the rain. The pace was quick at times.

Wed 6/17: 14 miles after work. The same route I run nearly every Wednesday, but after running much faster the week before with Mike there is now a new standard for this course. But it took me what it normally takes me to run this route. Maybe next week??

Fri 6/19: 10 miles with strides. Nothing of note about this run. Morning run, a few strides, some exercises after. Pretty typical.

Sat 6/20: 6 miles from hotel by the Miller Hill Mall in Duluth to the Grandma's Marathon course, via Chester Bowl. I started this run at 6am, and by the time I reached mile 22/9 I was sweating. Not a good sign for the marathoners and half-marathoners.

Sun 6/21: Chad Greenway/MN Vikings Gridiron Gallop 5k at Lake Nokomis - 15:45, 1st place. 13 miles total for the day. Making 65 miles for the week.

Now for discussion:

I had two feelings watching Grandma's Marathon on Saturday. The first feeling was sympathy for what the runners/racers were experiencing with the weather. It was brutally warm when the lead marathoners reached London Road/Superior Street. Very few people looked like they were enjoying themselves or running with comfort. It was difficult to watch at times. The second feeling was relief and satisfaction on my decision to run Green Bay Marathon a month ago. My decision was based mostly on weather. I didn't want to experience another hot marathon. Green Bay was not warm, it was sunny, but not warm...I wore gloves the entire race. Grandma's was hot and sunny and humid. If I do run anything at Grandma's next year it will be the half-marathon.

The Greenway/Vikings 5k around Lake Nokomis this morning was a tune-up race for next weekend. I wanted to red-line it a bit to remember what it feels like to really hurt, since the last time I have raced hard was Get in Gear. I ran 15:45, and won by a minute or so. But I found it difficult to push myself to that red-line point. I felt within myself and composed the entire way, which is a strange feeling for a 5k. It was fairly humid, and a bit warm, but there was no sun shining, and that made a big difference. This race was great though! What a great event. Especially if you have kids who happen to be Vikings fans. Maybe it is just the Vikings fan in me, but I thought it was a great low-key event. A few Vikings players were on hand to put on the race, and hang-out with the kids. The door prizes are pretty darn good too. The gave away 4 sets of Vikings tickets. Didn't win any of those, but I was hoping! They gave away a bunch of signed jerseys and balls, and even Vikings ties. Below is a photo of the award. Probably the greatest race award I have won.
Song of the Day: Sundown - Gordon Lightfoot

2 bedrooms or 1.5 bedrooms

The week that was:

When was the last time I posted? Monday? Oh...what has happened since then? Any life changes? No. Anything out of the ordinary? I can't remember, so that must mean no? How about running? May as well talk about that!

On Tuesday I ran a track workout at Macalester. 8x400 with a 400 meter jog in between. Ran a 67 on the first one, then 68's for the remaining seven. Started the workout with 2x200 meter strides in 32 seconds. A pretty good workout for the first speed workout in a while. Ran the workout with Kelly.

On Wednesday I ran a 14 mile route from the store, that I tend to run on Wednesdays when there is no snow or ice on the ground. Mike must be feeling pretty good, because we ran the course faster than I have run in the past, with the exception of the day I ran a tempo workout on the course. We even took a slight detour when we ran upon construction on one of the bike paths. So we ran about 1/4 mile on railroad tracks. Good thing it was only for a quarter mile, because there was a fast moving train on the horizon, and I don't think it would have had the ability, or desire, to stop. After the run we went to watch the Nature Valley Bike Race Criterium in downtown St. Paul. Pretty cool atmosphere. A lot of people out watching, having some drinks, and enjoying a pleasant Wednesday evening. I wasn't watching for anyone in particular, but I was amazed by the speed and positioning of the pack, and they speed at which they take corners.

On Thursday I ran at Willow River with Finch, Tony, Mike and Wyn. We ran about 12 miles. The pace was pretty relaxed until we didn't wait for Mike when he stopped at the bathroom. He caught us in a timely manner, and then blew by us in an equally impressive fashion. The pace got a bit more up-tempo from there. It was a good run, it felt like we were absolutely flying at certain points.

On Friday, I ran after work with Jeff. We ran our morning 10 mile route, and I tagged on an extra mile at the end to make it 11.

On Saturday, I ran my 10 mile route that goes up the Highland Pkwy Hill. Ran 4 block long strides at the end. A more relaxed pace than many of the runs during the week.

Today I convinced Kelly to run the Afton Alps Mountain Bike Trails. We parked at the state park, and ran down to the base of the ski hill. Ran two loops, and it was warm! Today was my best day for sweating yet! I led the first loop, and tried to let myself "fall" down the hills. We took a quick break before starting the 2nd loop, and Kelly led for the first part. It was much more difficult to follow than lead. When we came up on the first big, steep hill I went around him and that was the last time I saw Kelly on the run. I was happy that I ran the same time for both loops (about 45 minutes), even though I felt a bit tired during the 2nd loop. After the run, I drove to Stillwater and watched the final race in the Nature Valley Series. Much easier to watch than the race in St. Paul on Wednesday. That might be because of the watching point. My dad and I watched at the top of the final hill on the criterium. Those guys are impressive. To crest that hill and then start hammering...something I couldn't do on a bike.

Song of the Day: House of the Rising Sun - The Animals

Solid Gold

Grand Old Day in my experience is the warm-up for the festival season. I like to call Grand Old Day, the opening day and the state fair is the playoffs. Painfully cold temps kept Grand Avenue in the PG-13 realm on Sunday. Last year it seemed pretty skanked out. This year was tolerable. The good part of the day is that I got to experience one of the local groups that I have been listening to the past few months...Solid Gold. They played about a 40 minute set on the Dixie's Stage. Most of it was good, some duds, but that's what live shows are all about. The other good part of Grand Old Day, is being able to walk a half-mile away from my place and consume a foot-long corn dog, a bag of mini-donuts, and a coffee. Pretty darn good!

As far as running goes...On Friday I met Jeff for a 6am run. Ran 11 miles, pretty uneventful.

On Saturday I woke up early enough to get a run in, but did some computer work and sent out emails instead, so I ran after work. Ran a relaxed 10 miles with alternating on/offs from Lexington Ave to Dale Street on Summit Ave.

On Sunday I ran a tempo run as part of the Grand Old Day 8k. Ran well through 4 miles, 21:23, but told myself not race today...and I didn't, but there were 2 guys near me at 4 miles, and I let off the pace a bit to keep from racing. That's alright though...I will take the run through 4 miles, and I felt really strong on the uphills. Pulling away from the other 2 guys easily going up both bigger hills. I don't know if this is a race that I would want to give an all out effort. Running on Grand Ave does not have the same feel as running on Summit.

Today I ran my Monday morning 12 mile route. Pushed the final 2 downhills. Starting to feel more natural running fast downhills. I will probably make one more trip out to Afton Alps before Grandma's weekend, plus a run in the park this Thursday. All in all, a pretty solid week of training, lets see if I can string together another two weeks like this past one.

Song of the Day: Didn't I - Darondo

Mountain Bike Trails

I live a pretty boring existence at times! I can't really give you any grand stories of what I did during the day, or even anything that remotely resembles a good story. It almost feels like a routine of wake-up, do your things, go to sleep. The "do your things" part is pretty vague, but you can group all your daily activities into that category. The most exciting thing I have done the past few days includes downloading new music, and booking a hotel for New Hampshire that has a moose as a mascot.

Now for the running thing! On Tuesday night...Kelly, Chris and I ran to the SPA track, but it was being used by a pretty large group. It is the only time in the past two years that I have seen that track in use by other people. So we ran to Macalester. There are usually people on that track, but it is usually not a big deal to use that track, except there were steeple barriers blocking the inside lanes. The easy solution for that, was to move the barriers. So the planned workout was to run 5x1200 meters at faster than 5 minute per mile pace. My first three reps were between 3:40-3:41, and 3:45 in 5 minute pace. My fourth rep was 3:45, with a bad middle lap. And for the grand finale I only ran 800 meters in 2:30. Now granted this is the first time in a while I have run "faster" reps on the track. So, you could call this workout, "feeling it out". The part I was pumped up about was starting the workout with two 200 stride repeats in 32 seconds.

On Wednesday was National Running Day, and I ran from the Highland Lifetime Fitness as part of Twin Cities Marathon. Ran 6-7 miles with the group from the club. A nice relaxed pace. My legs did not feel fresh...I had a hard time figuring that one out!

Today I drove to Afton State Park to run some hills, and check out the ski hills at Afton Alps. I was surprised there is no fence between the state park and the ski area. So my run in the state park last about 5 minutes, and I crossed the grass in the Alps. I started the run in the Alps by running straight up a ski hill, then I noticed a dirt path and some markings, so I followed the markings. It turns out there is a 6-7 mile mountain bike course at Afton Alps, that travels up and down the ski hill. I may have a new favorite run! After I completed the first loop, I stopped and wondered why I signed up for a mountain race. The second loop around, I didn't run as hard, especially on the downhills. It is a lot more difficult to make those steep downhill turns on questionable footing when you are getting tired. In all, I ran for 1:21, I think that might be 11 miles...not sure though. I will definitely head back out there before running mountain race. Maybe try to get in 3 loops on the mountain bike course. It is tough running, and you question why you are doing it at times, but it is also the type of running that I love, and one of the reasons that I am drawn to this sport.

Song of the Day: Fake Tales of San Francisco - Arctic Monkeys

This One's Optimistic

I am excited to watch Conan take over the Tonight Show in a few minutes. I wonder if he is going to change anything? I know Will Ferrell and Pearl Jam are on tonight. Just having Pearl Jam on the show is enough for me to watch.

When was the last time I posted? Saturday? Ok...what has happened since Saturday?

I decided to go watch the Minneapolis Marathon on Sunday. I also decided the best way to do that is to go for a longer run while watching. I started from my place at 7am and ran to the Lake Street Bridge. The leaders had not come by that point yet, so I ran along the course for a while. The race seemed a bit larger than the Stillwater Marathon, but I also didn't see very many of the half-marathoners at Stillwater. It is always tough for me to tell how fast people are running when you are watching them from the sidelines, and don't know them. I only received one comment about running the wrong way as well! So I stopped at my turnaround point and watched the lead half-marathoners pass by again, and then continued on my run. In all it was about 15-16 miles, giving me 65 for the week with a day off.

Today was the start of "typical" training. I ran my 12 mile route that takes me up the Highland Hill to Edgecumbe, and then down the Jefferson Hill to the steep hills leading up to my place. Ran pretty relaxed for the first hour. Didn't push anything, just enjoyed the nice morning. When I crested the Highland Hill I decided to push the remaining two longer downhills, and that lead to pushing the last uphill. And that's fine, but I don't want to get into this pattern all summer. Probably a good thing the mountain champs are at the end of June.

Well...5 minutes to Conan!

Song of the Day: Pumping On Your Stereo - Supergrass

Saturday Night

So it is Saturday night, and I am sitting on the couch with my feet up, listening to music. Not a bad Saturday if you ask me, though it may not be sexy and exciting, it sure is relaxing.

So...lets recap running the past few days. Today (Saturday morning) I ran a fairly relaxed 11 miles. Ran the 6am route with a 1 mile addition. I thought I set my alarm last night, but it turns that I did not. It is a good thing that motorcycles were racing by my place at 645am today. I suppose that is just as good as setting an alarm, though I doubt I can rely on that every morning.

I decided not to run on Friday. I was not sore, or hurt, but simply did not feel like running. It felt much more relaxing to take a nap after work...so I did.

Now for the Willow River run on Thursday with, Finch, Mike, Tony, Wynn, Chris and Kyle. That was fun!! I have decided that I need to start running the downhills a bit harder, faster, and this held true for the run at the park. So I would run down the hills fast, and settle back into pace on the flats. The only issue that came up, was that I felt pretty darn good running up the hills too, and Mike seemed up for running some of the hills hard. The pace picked up a bit after we ran past the waterfall for the second time. Tony decided to get a few steps in front of everyone, and Finch quickly went up to join him. I was feeling pretty good at this point, so I tucked in behind them. When we ran up the final hill into the campground, I decided to run the hill hard, and when I got to the top, I decided to just keep on running fast. Felt kinda bad doing that, when nobody went with me initially. Mike quickly caught me, and we hammered the pace in to the the finish. I can't remember the time for the loop, but it was a good run, mainly because the hills (up and down) felt good, felt strong. We finished up the run with a soak in the Willow River with the beer that Tony owed Mike.

Now I need to get out to Afton and run the ski hills. Running up a hill at a state park is one thing, running up and down a ski hill is going to be a entirely new/painful experience.

Song of the Day: Gold In The Air of Summer - Kings of Convenience

Models for Wives

Well...besides running, not a lot to report about in the past few days. On Monday I volunteered at the Brian Kraft 5k, handing out t-shirts, and cutting bananas in half. I was able to watch the first 10 or so, men finish. An impressive finish. It seemed as though everyone was bunched together as the leaders approached the start line, and then Jeremy pulled out a kick and dropped everyone. Impressive to watch. After my volunteer duties were complete, I ran to Lake Harriett and back with Kelly for 8 miles. It felt as though we were running a fast pace, but there is no way to know for sure, how fast we were running. After the run, I showered, and went to a Memorial Day gathering.

On Tuesday...I ran with the group from the store in the evening. We ran in Crosby Park along the Mississippi River and then up the Highland hill then back to the store. I am making an effort to push the hills (up and down), and the pace got a little carried away. It was a good run, but I was fairly tired the rest of the night. The burrito I had for dinner did not go down all that well.

Last night...just ran an easy 10 miles. Nothing special, nothing horrible about the run.

We should have a good group to run at Willow River today, but I think I may head to the driving range before that happens.

Song of the Day: Calcutta - Hopewell

Why do we always need a title?

My streak of watching the Twins lose is now over!! Since moving back to the Twin Cities in 2006, every Twins game I have attended, they have lost...that is until last night! I think my record was 0-8, but now it is 1-8. When you add that I have yet to see a Vikings victory or Wild victory into the mix, my record is 1-13. Then add in the only T-Wolves game I have been to (which was a win, how strange is that?) and I am 2-13. Not a bad percentage! If I can see a few more Twins victories this year, then I may consider going to Vikings games again.

Running wise...I took Friday off, just because. Ran 10 miles on Saturday morning, and made an effort to not relax so much on the downhill sections, and ran a pretty fast time for that course. I am going to start preparing myself for fast downhill running, since the US Mountain Champs are 5 weeks away, and I am concerned with my downhill running ability.

Today I ran 16 miles at the Stillwater Marathon. Mike and I started our run near the finish and ran the course backwards until 10 miles, and finished up at my parent's house. Running the course backwards may have been more difficult than running the course in the proper direction. The final 6 miles of the marathon are downhill, but that is after a brutal hill at 19 miles, preceded by a brutal hill at half-marathon. These hills could make you cry. It is a hilly course, good for a Sunday run, but I don't know if I would aim for a fast time on that course. Mike and I did have a lot of people tell us we were running the wrong way, and one guy even thought we were showing off.

Song of the Day: Runaway Boys - Stray Cats

2 Days Off, 2 Days On

After two days off, one of which included my first trip to the driving range this year, I decided to start up running on Wednesday. I ran a very easy 5 miles. Felt a little tired, but not sore. I will not say that my legs rebounded completely, but they are much more fresh than after the past few marathons. I think that has something to do with resigning myself to a jog the final 6 miles or so. I was sore on Monday, but not as sore as usual, and on Tuesday I had a few sore spots, but I was functioning well. Yesterday and today I don't feel any soreness from the marathon. So it seems that by bailing on the final 6 miles I was able to save my legs...for the time being.

Today I ran 8 miles, and at a moderate pace. I definitely do not have my racing legs back. But I am able to run at a decent pace without much discomfort. Before the end of today's run, I had debated the idea of running the half-marathon at the Stillwater Marathon this weekend. I think this is my knee jerk reflex to running a bad race (just get right back out there). At the end of the run I was running at a good clip, and I could feel that if I were to run the half-marathon, and "if" I were to start racing, I would be in a lot of trouble. Then I flashed back to last summer when my legs were fried out, and the decision became crystal clear...don't run a half-marathon this weekend. I will just have to redeem myself at some of the races this summer.

Song of the Day: No Ceiling - Eddie Vedder

Green Bay Marathon

2:35:28 - 12th place.

I have yet to have a "good" marathon in 4-5 attempts. I have had to walk because of cramps at every marathon that I have run. Usually a side stitch, and they seem to pop up at different places, and there is no pattern for there appearance.

So now for the race report:

The first 11 miles were not exciting. The course is great through this section, there are plenty of people cheering, and a lot of 1/2 marathoners to run with at this point. I was running around 5:40's at this point (give or take a few seconds on each side). I hit the first aid station at 7 miles and drank my fluids, took my Gu and I was running relaxed. A few half marathoners went by around 10 miles, but I did my best to suppress the race tendencies because I knew they were getting close to the finish. I went through 10 miles in 56:40, which was on pace and felt relaxed, but I didn't feel as though I was floating. It felt like a Sunday morning long run.

The marathon and half-marathon split at 11.5 miles. The half-marathoners turn towards Lambeau Field, and the marathoners turn towards the Fox River. This is where the race took a turn for the worst for me. Once I was by myself, my pace slowed to 5:50 for the next 3-4 miles. I wasn't too worried about this since I was running into a head wind during this period. I just told myself to get back on pace when I cross the river and have the wind at my back. Looking at splits from the race, I noticed that when the split happened, I had a person about a minute ahead (who I could barely see) and there were a few guys over a minute behind. Miles 12-16 were a very lonely stretch. There were a few people working on their lawns, a few police and volunteers patrolling intersections, and that's about it for people on that stretch. It is a tough stretch to get through mentally, and when you are running alone...and I did not do a good job at that on this day.

We crossed the Fox River at mile 16, and I passed two people at this point, putting me in 13th place. I would have been excited by this, but I was really beginning to notice my developing blisters, especially on my right foot. The blisters were most painful when going around corners, which was alright since the next 5 miles had minimal corners. Now that I was on the other side of the river and didn't have to fight a head wind, I thought it was time to open up my stride and get back on pace. But then I cross mile 17...5:50...again. Ok I thought...just keep at it...just get back under 5:50, and at this point the guy in 12th was getting closer to me...I was starting to believe that I could pick some people off the final few miles. Then I get to mile 18...5:55. What?? Oh....crap? I was working harder, but I didn't think I was slowing down. At this point the race began to resemble an actual training run. Running on a bike path, running by myself, and running near 6 minute pace. Mile 19...5:55. My thought process switched to keeping it under 6 minute pace at this point. I was a bit demoralized after seeing another split like that. I knew getting under 2:30 was not going to happen.

Then it happened. I developed a stitch on my right side...felt like I was stabbed with a knife. So I stopped to massage the cramp out. That took about a minute. But nobody caught me in this time of walking. So I started running again...cross 20 miles...7:00. Wow! I had no thoughts at this point. Then just after 20 mile, the stitch came back, so I massaged it out again, then started running again...Mile 21...6:38. At this point we were now off of the bike path, which was good. But at this point I had also convinced myself to just jog into the finish. I figured I had no chance at beating my best of 2:34, I figured I would struggle to break 2:40 at this point. During the next mile I ran with my hand on my right side, massaging out the cramp. Finally...someone caught me at this point. He had a few encouraging words, and then ran past.

Just before 22 miles, on the bridge across the Fox River, I saw Jason, Nicki and Nate. While I was looking for sympathy at this point, the only thing I got was, "If you don't finish, you are not getting a ride home." Which turned out to be what I needed to hear at that point. So my jog started to turn into long run pace at this point. And my stitch had disappeared around 22-23 miles. The guy who had passed me at 21 when I was working out the cramp, appeared to slow, and I passed him at a water station at 23 miles...so I was back in 13th place. Then the guy who was a minute up on me the entire race was starting to show signs of slowing, and the racing instincts kicked in at this point. I passed him at 24 miles (now in 12th place), and I felt fast again but mile 24 was a 6:15. Not fast, but I felt good again...which was strange. Mile 25 passed by our hotel, and at this point I was starting to almost feel fast, though my pace did not increase. Just after mile 25 you join up with the half-marathoners again for the loop around Lambeau Field. And I felt like I was sprinting at this point. It is quite a mental boost to run past people at a fast clip, and before I knew it, I was across the finish line. It didn't feel like marathons of the past...I had the feeling of just completing a long run. The only part of me that is in pain right now, is the right foot.

So hopefully there is a good marathon in my body, but for now I am going to focus on shorter distances, and try to get faster.

Keep On Keepin On

Oh...the days leading up to a marathon. I still feel like this is my first try, since I have yet to have a marathon that I have deemed as good, it is difficult to say if my week of preparation in correct. And it is tough to answer questions concerning my level of readiness for the marathon. I do know that I feel more and more in shape each week/each day. So that is good?

Today was an relaxed 10 miler with Jeff in St. Paul. We were supposed to run at 6am, but both of us were a bit on the tired side, so the run was pushed back to 5pm. Its not bad to run at 5pm, but there is a feeling you cannot re-create when you finish a run in the morning. The same feeling does not exist in the evening.

On Tuesday I ran my final workout before the marathon. I opted to run a tempo paced workout as opposed to the marathon pace workouts I would run in marathons past. It was pretty darn windy last night, so I opted for a route that would minimize the wind. So I ran 2x2miles with 4 minutes recovery on the river roads. The recovery is longer than usual, so the 2nd 2 mile segment started a bit quick. In all, it was what I wanted to run. 10:31 and 10:21. With three of the miles at the pace I was aiming for...the 3rd mile was a bit fast.

Under 4 days left. Better find a purple jersey soon.

Song of the Day: I Only Want You - Eagles of Death Metal

Chuck Norris

This post will have almost nothing to do with Chuck Norris, but I was reading the Chuck Norris facts online today, and the majority of those facts make me laugh. Chuck Norris doesn't have doors in his house, only walls, which he walks through.

No for the boring, mundane world of running. I ran with Finch at Willow River on Sunday morning, and it was a good run. Starting to be able to handle the quicker tempo runs in the park without feeling like we are racing. It was the first time that I have run up the paved hill in the park (which is either called Whore or Bitch, can't remember), and that is a steep lil guy. There were not a lot of words exchanged the final 10 minutes of the run, which means we were either cruising, or we ran out of things to talk about.

As for today, just a nice and easy 12 mile run. Made a conscious effort to not push the pace, and stay within a comfortable breathing pattern. Nothing special about the run, just my Monday morning route.

Song of the Day: Pennyroyal Tea (Unplugged) - Nirvana

Turn The Beat Around

By this point, I know that any back issues that I may encounter will only be of the temporary fashion. On Monday of the past week I figured I would not be able to attempt Green Bay, but this morning I had a good workout, and the back pain has subsided to a dull ache.

I took Thursday off from running because of the TC 1 Mile. Not because I was racing, but because I am a volunteer for the TC 1 Mile committee/division. Having been in event planning meeting, and city planning meetings for the past few months, I was anxious for race day to arrive. I began my day at the TCM offices at 8am, picking up supplies for the race. From there we attended the elite athlete press conference, well sort of...it was completely crowded in the press room, so I sat with a few other people in a nearby nook to drink coffee and chat. After the press conference we picked up more supplies, and then began the set-up. While it is a cool thing to say that you have driven a 16 foot truck on Nicollet Mall, it is logistically a nightmare. The bus and taxi traffic at 5pm on that street is ridiculous. After we set-up the course we rushed to finish up last second things that popped up, and then I was at my intersection for the rest of the night...Nicollet and 5th, which happens to be where the light rail crosses Nicollet. And let me tell you how much fun it is to see a race starting two blocks away, and then seeing a stationary train that was two blocks away, move towards the intersection. But in the end everything worked out, and the TC 1 Mile was a great event, and that is because there are some great people that make it happen.

As far as running since the TC 1 Mile on Thursday...I ran 12 miles on Friday evening with a mile of 1 block on/1 block off. Today I ran a 6x3-minutes on/2 minutes off workout. I wanted to run fast, but run relaxed, and I was happy to get through the first 1/2 mile of the 3 minute on in 2:25ish, and then to get through the first 1/2 mile of the sixth 3 minute on in under 2:25, and it felt relaxed. Then I ran an easy 8 miles this evening...just to make up for missing Thursday.

Looking forward to a long run at Willow River tomorrow morning. Should be fun.

Song of the Day: Sad Sad City - Ghostland Observatory

Month of May v Month of January

You could say there are many differences between the two months, but for myself in the past few days the difference has been motivation. My back pain decided to make a reappearance the past few days, yet I have found a way to run through the pain. If the same pain had happened in January I would have spent the last three days on the couch. The only real difference I have determined is motivation. With a marathon less than two weeks away, I feel the need to "work it out" and still get in some training. If I were running Fargo this weekend, I would pull the plug on that race, but fortunately Green Bay is another week after that, and if the back pain persists deep into next week, there is always Stillwater a week later.

On another note...I am curious to see if or how the meeting between the Vikings brain trust and Green Bay's favorite son turns out later this week. I would be as excited as anyone to see #4 in a purple jersey this season, and if this does happen I will be the proud owner of a Favre Vikings jersey.

Song of the Day: Golden Age - TV on the Radio

A Sunday out of the Ordinary

You are probably expecting an epic story about how this Sunday was more grand than other Sundays, but it is actually quite simple. I did not run long this morning, and I have more energy today.

We met at Derek's house and ran into Fort Snelling, mostly because of the massive amounts of people participating in the MS Walk, and secondly because running trails is good. We ran an easy 70 minutes today. Felt like we were only out there for 30 minutes. Hopefully that is a good sign.

When I returned home, I received a call that both Pat and Tony ran 2:34 at the Eau Claire Marathon. Good run, for JUST being a training run!

Song of the Day: Sweet Virginia - The Rolling Stones

Road to Lambeau Field

This is an attempt to start blogging again. Hopefully I can manage more than 5-6 posts in a one month period this time around.

The road to the Green Bay Marathon is almost complete. Only a few more quality efforts until the peaking phase begins. This time around, I have decided to drastically reduce the peak phase, well...all the phases, of training. I am a believer in experimenting with your training and your body to find out what works.

The build-up for Green Bay has been different. I logged a PR mileage week (115), and recorded two of my longest runs ever (2:32 in time - 22 or 23 in length). I started my training later in the season, opting for a 12-14 week build-up, instead of the 18 week build-up.

To recap this week: 105-110 miles. A good volume week, especially following the Get in Gear 10k last Saturday.

Racap the recent quality efforts: (Wed. 4/22) 3k time trial at SD State's first home track meet in 12 years. Ran 8:59.11 after a 4:39 opening mile. I was pretty excited about the first 2k, since zero of my training has been geared at running that fast. (Sat. 4/25) Get in Gear 10k - 32:03 for 15th place. Roughly 10 seconds shy of a PR, and after running like crap at Human Race, I was pleased with the effort. (Thurs. 4/30) 2x5 miles at MP. 27:58 - 5 min rest - 27:50. That was good, because it felt relaxed.

Now for this morning's run with Finch in Stillwater. We met at my parent's house at 6:45, so that we could get in 2 hours before I had to be at work. I ran the same route with Tony about a month ago, and I think Finch felt the need to run the route faster than Tony. And he/we were successful. I think when I run with Finch, we both are trying to prove to one another that we can hammer hills. This route has a good number of hills, up and down, and we both tried to push the hills. In the end we covered 19 miles in 2 hours. A good run, but I was hurting on some of the non-hilly sections around 1:30, but for some reason felt better on the final climb at 1:50. I doubt this is the last time we will run this route.

Green Bay in 14 days!

Song of the Day: The Holiday Song - Siren Six! (Pixies Tribute)