Monday, December 31, 2007

Final Workout

I managed to get out nice and early this morning for my final workout of 2007. My wife had to work at 7:00, and I have the day with our son, so I needed to get out early and finish by 6:30. I did one of my easy loops that doesn't require much thinking. I used a pair of "get a grips" and they seemed to help a bit. My legs are just a bit fatigued from yesterday's snowshoe. It is amazing how much of a workout that is. Nothing special for today's run, just another cemetery/extended UMD loop. I actually saw 11 other runners this morning on my loop.

Totals: 46:40 6.5 miles

YEARS TOTAL: 1840.5 miles

Sunday, December 30, 2007

Finishing Strong on Snowshoes

The week of training started off very brutal as I missed M,T,and W. The rest of the week I got out and did some form of decent training, however it is quite far off where I need to be, I'll take it.

I didn't run today until the afternoon. I woke up with a stiff back and hungry, so Kari, Lucas, and I headed for Luce' for a wake up breakfast. Yummy! By the time I decided to run I was feeling much better and headed to Hartley for a snowshoe. The trails are incredible right now! I did the same loop as Thursday's run plus more milage in 10 minutes less time. Amazing what packed trails will do for you. My legs and groin/psoas are doing quite well. I hope to carry the energy of this weekend into next week and get a solid week of training.

Totals: 1:12:00 ~8.5 miles
Weeks Totals: 28 miles
Years Totals: 1834 miles

Saturday, December 29, 2007

Hawks Ridge Snowmobile Trail

My buddy Erik and I decided it was a day to attempt to run on the snowmobile tails this morning. For those of you who have never done this before, there is an ideal temperature to have this work. Today was not the day. We both wanted an easy recovery type day and that is what we did. The footing was quite soft but very manageable. Overall a decent day.

Totals: 45:00 5.5 miles?

Friday, December 28, 2007

Fatigue

I was definately feeling the snowshoe run from yesterday as my legs were a bit heavy this morning. To add to the fatigue, the footing was terrible. I did an easy loop that had mostly crappy footing and just a bit of decent footing. I did the extended cemetery/UMD loop with daylight just starting to break.

Totals: 45:00 6 miles

Thursday, December 27, 2007

Guardrail Loop in Hartley

Monday, Tuesday, Wednesday no running.

I woke up this morning and after getting about 4-5 inches of snow yesterday and last night I figured the roads would be brutal. I was right, as I ran to the trailhead of Hartley the roads were messy. I put on my snowshoes at the trail head and figured I had enough time to do a longer loop, often referred to as the "guardrail loop". I was the second snowshoer for most of the upper loop. This made for tough going but a really great heart rate workout. As I worked my way down the trial I noticed increased traffic and the footing was much better. My psoas was tight but it warmed up and felt pretty decent most of the way.

Overall a good workout that will leave me a bit tired this morning at work. That's what a good cup of coffee is for!

Totals: 1:20:00 (run/snowshoe ~7.5 miles)

Sunday, December 23, 2007

STORM!!!!

OK. Yesterday I thought we were getting snow. Wrong. Today we got snow. On top of having a major storm, I got a major head-cold brewing and will not be exercising at all today. By the end of today we will have over 10 inches of snow to deal with. I think I will take some day's off until I feel better and can put forth a good effort. I should help my groin too.

Totals: 0 miles sick and snowy
weeks total: 28 miles
years total: 1806 miles

Saturday, December 22, 2007

Snow Again

We are heading into another snow-type weekend and I will more than likely have difficulty getting the miles in. I got out a bit late today and paid the price. The streets were covered with 2-3 inches of fresh snow and that made for some slippery strides. Since I am running low milage anyway, I didn't want to pull and hammy's or groins and cut the run short. I did feel pretty good for the time I was out there.

Totals: 42:00 6 miles

Friday, December 21, 2007

December?

Hard to believe it is December when the morning temps are near 40 degrees. Our house had mid 30's but down on the harbor it was 39 when I left for my run this morning. Weird! The nice thing this morning was that most of the roads are now clear of snow which make for decent footing. It looks like this may last one more day at the most as we are to get up to 5" of snow late tonight and tomorrow.

The run went well. I'd have to say near one of the best since I restarted my training cycle. I believe this is a result of two things. One, I went to the chiropractor (CHC) and got a really good adjustment as well as some pressure point work done on the psoas. Secondly, I think that the treadmill run on Wednesday was very beneficial as it allowed my tempo to pick up a bit and stretch out the legs. Today's pace felt easy and smooth. I did the extended Pig's loop out to Martin road and Elk back to the house via Vermilion. I hope the coming snow doesn't mess with me too bad, as I would really like to get a couple nice runs in this weekend. (last week Wed. this run was 5 min. slower)

Totals: 1:00:00 9 miles

Thursday, December 20, 2007

Off

Woke up with a sore throat after sleeping for 9 hours. No running this morning.

Wednesday, December 19, 2007

Just Say No to Slippage

I wanted to run on solid ground. Not possible outside in December in Duluth Minnesota. This is where the treadmill comes in handy. My wife and I bought a nice treadmill (Pacemaster Gold Elite) a couple of years ago just for mornings like today. Having my groin a bit flared up I didn't want to slip and aggravate it any more. Once I had my warmup mile of 8:00 I dialed the speed to 7 min. pace and held it there until 5 miles. I did the 6th mile in 6:40 and the 7th in 6:27 followed by one cool down mile.(all at 2% grade) It was nice to step down and feel pretty good. As I stated, the most beneficial aspect was the footing. I think I will continue to do this run once a week over the next month and twice a week once the program gets under way. I will also be focusing on building this run to 14 miles. A good day for a treadmill workout.

Totals: 1:00:00 8.5 miles

Tuesday, December 18, 2007

Easy Miles

After taking yesterday off I really needed to get out the door and run some mileage. Heading out the door I had some slow miles but ended up with an easy cemetery/UMD loop. The roads are terrible with the warmer weather but I slowed down to make it runnable. Overall, my legs feel better and I should be able to jump back into the running schedule.

Totals: 37:00 ~5 miles

Monday, December 17, 2007

Poor Decisions

Why would 37 year old skinny runner guy decide to start playing hockey? I haven't actually skated since about age twelve. A group of friends, all endurance athletes, none of which play hockey, decided it would be nice to pass the winter by playing some pick up hockey. We went to our first skate Sunday night. It took me half an hour or so to get the skating memory back but in the end I was feeling much better. Too good actually. I ended the night with two bruised ankles and one pulled/aggravated right groin muscle. Just what a person needs when they are attempting to get back at marathon training. Stupid! All this nonsense resulted in me taking Monday off of running. Much to sore.

Totals: 0
Sunday's skate 2+ hours.

Sunday, December 16, 2007

Enger Loop

Today's run consisted of running west on skyline to Enger Tower and back. I will have to map this out but I believe this is just under ten from our house. I added a nice loop as I made my way back to the house in order to call it ten. My legs felt ok and I was a bit tired. I think all of this is just from getting more "regular" running in again. My goal is to get two more weeks of consistent milage in and then start working on the long run and hill work.

Totals: 1:11:21 10 miles
Weeks Totals: 45 miles
Years Totals: 1778 miles

Saturday, December 15, 2007

AHHH, Running in Daylight

What a mood lifter. Running under the daylight sun. Better not get used to it though, come Monday I go back to the darkness. I had a wonderful run on roads and trails. There is a very nice spur trail of the SHT. Click here to see this beautiful trail as it meanders the "northern" Minnesota woods. Over the last year it has made it's way through the inner woods of Duluth. I love to run this spur trail as it is nice connector for some great running loops. Anyway, the trail was packed and the footing was as good or better than summer running. I didn't see another runner for the entire loop, although I did manage to see my share of pissed off Christmas shoppers. If it makes you so mad, why do you do it? People look at me like I am the bad guy just for running along the edge of the road. Oh well, I guess that will never end, as there will always be those insecure people.

A great run!

Totals: 50:00+ 7 miles

Friday, December 14, 2007

Desire

Ever sleep so deep it hurts getting up? I have an almost three year old, so that feeling hasn't hit me in some time. Since I started getting up early more consistently I seem to be sleeping deeply. I guess that is a good thing.

I knew that once I was going this morning I would have made my goal of running every day this week. The temps were once again in the negatives. The wind wasn't all that strong, but when it gusted it sure had bite! I did another variation of my cemetery loop and added some distance on the west side of UMD. It makes for a nice add on and getting me home closer to forty five minutes. The legs were feeling ok. I am a bit worried of the tight calves and overall sore lower legs. I know it is from all the slipping and uneven surfaces, I just hope I can adjust, keep loose, and avoid injury.

Totals: 43:00 ~6miles

Thursday, December 13, 2007

There's Money to be Made

This morning I decided to run on the packed single track trails in Hartley. These trails are great running in the winter because they get a ton of traffic from snowshoes as well as winter mountain bikers. I decided to wear a pair of racing flats (Brooks) and also add the "get a grip" slip on grip system. The get-a-grips work pretty well but they still have flaws, much like all the rest of the traction systems out there. Yak traks just don't seem to be effective ever. The get a grips seem to slip to one side or the other as you meander through the snow. Ice Bugs suck, unless you are one of the few that fits the shoe. I had a pair and used them on and off for a few seasons but always have sore feet and/or blisters when I am done. (they do work for traction though) So, I am telling some creative minds out there, there is money to make in the "winter running shoe traction" arena.

The run was pretty good, although I am getting tight calves after running for a few days in a row now on the winter streets. I must pay attention to stretching the legs to keep things loose and hopefully not have a return of the Achilles tendinitis.
No new snow yet this morning, but I guess there is some on the way.

Totals: ~ 5 miles 35+ minutes

Wednesday, December 12, 2007

Underdressed?

I took a look at the temperature before I got dressed this morning and it appeared like a comfortable morning. I didn't wear my cold weather jacket and I didn't wear my buff (aka. face warmer). The early miles are always a bit brisk until you warm up, but this morning I had a few hills early and then some flats for a while and man was I chilled. My arms and hands, despite wearing "choppers" got cold. ( i am learning that choppers are not all they were built up to be as I was growing up, I need to buy some decent mitts that will keep my hands warm) I ran the last thirty minutes actually running cold and attempting to pick up the pace just to warm up. My hamstrings were a bit tight from all the slipping, so my up tempo wasn't all that "up". I was happy that I finally cracked an hour for a morning run and will hope to build on it.

Totals: 1:05:00 9 miles

Tuesday, December 11, 2007

The Right Direction

I made it past the two hardest days of the week and managed to get out of bed and get in a run. My goal for the week was to attempt to run all seven days this week and get my ass going in order to make this a habit not a goal. This weekends goal is to get a decent medium distance run in. (10-12 miles will do)

This morning I really had to get up at the crack because of a mandatory work meeting at 7:00. That made for a bit of a shorter run than I wanted but none the less a good run. I did the out and back on west skyline. A good thing this was at 5:00 am because the streets were slick with snow as the temps rose to the mid 20's this morning causing me to literally run in the middle of the road. (i only saw 3 cars on my run) I must have had a decent pace going, as I hit the turn in less than 19:00, and I was thinking it would be close to 20:00. Legs felt fresh and hopefully I will carry this momentum towards the rest of the week.

Totals: 38:00 ~5.5 miles

Monday, December 10, 2007

Two Beeps

I managed to snooze my alarm only twice this morning and made it out for an easy loop. Another cold morning, the mercury read no better than 0.

I did the old standbye route of cemetery and extended to UMD. Nothing special except I finally made it out of bed on a Monday morning.

Totals: 5 miles 34:00

Sunday, December 9, 2007

It's The Holiday's


Our family fetched our "Holiday" tree last night and got all the glitter and glam on it today. The photo attached is my son goofing around and trying not to grab the balls and stuff and pitch the across the room.

The run was another cool one today. I have read a lot of other blogs and most people at one point have mentioned they have to "acclimate" to the cold weather as of late. I believe this, as my face wasn't covered on today's run and it was a balmy 2+ degrees F. I did a short loop down from our house and up 4th street past East High school and up Chester Bowl river trails. Overall, an easy run that met my goal of "time on my feet". My legs and groin felt pretty good today. The goal going into next week is to run all seven days.

Totals: 45:00 6.5 miles
Totals Week: 33 miles
Totals Year: 1733 miles

Saturday, December 8, 2007

HAPPY BIRTHDAY DAD!

Today is my fathers birthday. His first birthday as a retiree. Have a Happy birthday dad and many more to come.

The run today was delayed until the temps rose to 0. That's right, 0! A couple buddies, Dave S. and Kooks, met me at the Hartley trailhead and we decided to attempt to run the single track and see how far in the park we could make it. The first mile or two were in pretty good shape but from there the trail had some decent snowshoe traffic but not enough to run with just running shoes. After a few small loops we headed out to the roads and finished the hour. Overall a good run for me. No major pains, but just tightness in the groin. I gave it a good stretch once I got home and that seemed to help.

Totals: 1:00:00 trails and roads. ~7.5 miles

Friday, December 7, 2007

Ending The Workweek

Getting out for a Friday morning run is a wonderful feeling. After work you can get home and kick off the shoes, put on the sweat pants and have a beer if you like. This mornings run was another cool one that required my face mask. I didn't have to pull it up over my nose but at times I covered the lower part of my face. The footing sure is good when it is this cold, I guess that is one benefit when running on the streets in sub zero weather.

My route was the extended Pig's loop that brings me out to Martin road and home via the Vermilion road. A nice loop that offers a few decent climbs. My groin/lower right abdomen remains to be sore from time to time and I am going to give it the weekend and then possibly see someone next week and get it checked out. (i sure hope it is just a tight/pulled muscle.)

Totals: 57:00 7.5+ miles

Thursday, December 6, 2007

Make That Two!

Time to celebrate...made it two days in a row out the door. I do feel this new energy since I have a semi-plan heading into the new year. I have to say, I am a bit excited to see what kind of times I will run if all goes well.

This morning was another cold one...just a bit over 0 and little to no wind. I managed a nice easy loop through the cemetery and umd back to the house. My right groin continues to get tight and give me a little grief once in awhile but I seem to keep it at bay with stretching.

Totals: 5 miles ~36:00

Wednesday, December 5, 2007

It's Cold But It's Nice to be Running

Monday= no running, no work, had a virus that gave me terrible "butt pee"

Tuesday= no running, feel better but still agitated stomach

That brings me to today. I woke up and had all the best motivation to get out the door and get a decent run in. I looked at the temp and seeing the big 0 was not of help. I looked outside and saw the smoke from the neighbors roof moving horizontal off the roof, that makes for a decent headwind. I have been doing a lot of reading lately and included in the latest TrailRunner issue are several quotes and words of wisdom from the top ultra/trail runners. I like Eric Blakes the best. Titled "No Excuses" he is quoted as saying, "there's always time to run. if you don't think so, just get up earlier. stop feeling sorry for yourself, and just get out the door." This is exactly what I needed. I thought, "quit being such a puss and go run". I will keep reading this issue until I get into my routine if I have to. The other motivation is all the other blogger out there. Eric in Fargo particularly was of motivation with his good running lately. Keep up the good work Eric!

I wrote up a basic plan for myself by the month. I didn't get too specific for the individual weeks, but I have an idea what each month will focus on from now until the month of June, aka. Grandma's Marathon. The biggest change for me will be the addition of at least one ultra trail run. Looking at the "local" spring schedule I am thinking of the Trial Mix 50k, and possibly the Ice Age 50k. I have some more research to do before making my final decisions but both of those runs will fit into the 2008 schedule very well. (it is interesting how I go from not running to thinking of Ultra's...)

The nice thing I have going is the change in weather. It is now true winter. Not technically by date, but where I live, it is winter. I know my "winter routes" and snowshoe running is now in full force.

Getting back to this morning, I made it out the door and headed into the wind and finally making the turn at 25 minutes or so. It sure was nice to be running with the wind. I did a version of my Pig's Loop and the footing was wonderful. I didn't wear a watch and don't plan to much this month, as time on my feet will be this months focus.

Totals: 6.5 miles+ ~50:00

Sunday, December 2, 2007

24 Hours of Enthusiasm

Yesterday I blogged about "getting a new start" and being all hyped-up on starting my base phase. Today was just another day of downers and "who cares" attitudes. I guess I am glad this is December and not April, otherwise I might be going to see my doctor tomorrow. I think most of this funk, if that's what you want to call it, has to do with all the change this time of the season. First off, the darkness. It is dark when I run in the morning, and dark when I get home from work. Second, the uncertainty of the weather. Just because I go to bed and it is clear and calm doesn't mean it will be like that in the morning. Now that true winter has set in, I think it will be easier to have the mindset of winter training. I will be on the roads, and on the trails with snowshoes starting next week and when I can, I will be skiing (skiing is my least favorite thing to do of all the cross training but I will do it occasionally) as soon as tracks are set.

There is 29 weeks until Grandma's Marathon 2008. It is sad that this is what motivates me, but I can't help it. It is my hometown marathon and I have so much unfinished business to do in the marathon that I don't really care what lies before then. Once I get some milage under my belt maybe I will be fired up to do something sooner, but right now, I just need base.

Totals: 18 miles Week
Totals: Year 1700 miles

Saturday, December 1, 2007

New Start...TM Style


I didn't run Friday. 0 miles AGAIN!

We are getting snow like mad. By the time I decided I would go out and run there was complete blizzard conditions and hitting the roads with a fragile groin was not in my plans. Good thing we have a nice TM to hop on. I didn't quite know what I would feel like but I managed to get a decent run while listening to some good tunes on the I-Pod. I continue to have groin soreness and low back pain all on the same side. I hope this disappears soon, I don't need another reason to stay in bed when my alarm goes off next week.
Since it is the first of the month, I am going to try to "start over" with the motivation and hope I can get a weeks worth of running straight.
Totals: 47:39 6.6 miles

Thursday, November 29, 2007

Headlamp in Hartley

This morning was another cool one with a wind I wasn't ready to battle. I headed for Hartley trails in hopes that some people yesterday used the trails to make the footing tolerable. As soon as I got to the trailhead I realized this was probably my best decision of the morning. The bikers that ride the "clown bikes" had been on the trails and they were packed pretty well. Being out of the wind was the biggest bonus, but having trail-time is always better than the roads in my opinioin. Overall a decent run that was at an easy general aerobic pace.

Totals: 48:10 6 miles

Tuesday, November 27, 2007

Frigid!

I didn't run yesterday...Another unsuccessful monday morning of getting out of bed. I really need to work on this, as I need to be running SEVEN days a week. 0 miles for monday.

This morning was a shocker. I woke up and looked at the temp to only see the mercury at 2 F. Not exactly motivating. I put on an extra layer and headed out for a run. I managed to run into the wind for 16 minutes and decided I needed to attempt to get out of the wind. No luck. As I turned around, a headwind again. Made it home and called it an easy day.

Totals: 35:56 5 miles (cemetery/umd loop)

Sunday, November 25, 2007

Down and Out

I am not sure the cause of it all, but I had a miserable run today. My overall energy was poor, I chose a terrible route that was quite muddy, and I had very tight groin that just wouldn't release. The groin remained tight all day and make me think I may need to get some massage or the like soon. I did manage to stretch pretty well after the run and hopefully things will be better tomorrow. The last time I had a tight groin like this, any time I did hills it got aggravated. Our run yesterday was mostly hills, so I guess it makes sense. Today I did the a short section of SHT and roads back to the house. I even walked for about 1 minute just to do some lunges.

Totals: 52:11 7 miles
Weeks Totals: 40 miles
Years Totals: 1682 miles

Saturday, November 24, 2007

"Hello Darlin"

This old country song by Conway Twitty was in my head this morning and it fits my run as well. My parents are in town for the Thanksgiving holiday and they were able to watch Lucas for a bit allowing my wife and I to get a rare run together. We did one of our favorite loops through the parks near our house. Rock Hill, the SHT over to Hartley where we did the complete "guardrail" loop and back home. A super day with just a dusting of snow on the ground and decent temperatures.

Totals: 1:09:00 8.5 miles

Friday, November 23, 2007

The Next Day

I wasn't sure what my legs would feel like the day after a "harder" race-like effort. It has been a while. After a few steps the only ailment was a left tight calf. Not too bad. I got out the door nice and early and did an easy loop nice and slow. I managed not to see anybody on the run. This black friday means a lot of shopping, and little work or exercise for some people. Not me. This is just another Friday.
I did the cemetery/UMD loop.
Totals: 35:58 ~5 miles

Thursday, November 22, 2007

Gobble Gallop 5k (I did it!)

Woke up this morning to temps of 12 degrees F. Not exactlly what you might want when getting ready for a 5k. I wouldn't let it derail me from my original goal of dipping under the 17:00 mark. It was quite a surprise as we have not had temps this low yet this year. I did my warmup and lots of jump-n-jacks and any type of movement for 45:00 before the race started.

As the race started I knew the first mile was fast. It is slightly downhill, usually a tailwind (as it did today) and all of the adrenaline pouring out. I held back as much as I could and hit the mile in 5:13. A little fast for my overall goal pace of 5:28. I did slow a bit in the second mile as my 2 mile split was something like 10:43. I was running with a masters man that had some credible times to his name and knew that I would have to get going if I didn't want "our" race to come down to a sprint. I decided to start pushing a bit harder at 2.5 miles and it seemed to work. I gapped him and just needed to hold on to the finish. I think my split at 3 was near 16:20 and it was then I realized I would make my goal. The finish was something like 16:50 and I was quite pleased. I think I was mostly pleased with running the middle/late miles a bit more aggressive and actually not having anything hurt. My achilles was good. My groing was good. I need to take this positive energy with me and start my journey for Grandma's Marathon 2008.

Totals: 45:00 warmup of several activites.
5k race/ 5k cooldown.
6-7 miles running

Wednesday, November 21, 2007

I Can Smell Turkey

Tomorrow will be another feast of Turkey and all the sides. I usually don't like these holiday meals because I am not a big eater and tend to over stuff myself easily.
Today's run was a good one and I did the Pig's loop. No snow and decent footing made for a wonderful late fall run. I will have tomorrow off and will be running the 2nd Gobble Gallop 5k in Duluth. I told my wife that it may be the first time since high school that I will run over 17:00 for a 5k. My running hasn't been going the best so I shouldn't be too surprised, but I am willing to put up one hell of a fight trying. We will see.

Totals: 46:27 6.5 miles

Tuesday, November 20, 2007

Back at It!

I took Monday off. It seems like monday's are the hardest day of the week to get up and out the door. I have to get over this if I am going to get the milage up before the serious snow fall.

This morning I had new energy and got up pretty easily and headed out for an out and back on west skyline. I made out to the Copper Top church and added a small loop on the way back. Overall a good run and I am starting to feel more like my old self again. Nothing much to report on the run...just another day on the roads.

Totals: 43:11 6 miles

Sunday, November 18, 2007

Hawks Loop with Kooks

We did one of my hour loops to Hawks Ridge via the SHT. It is a nice loop with trails for close to half of the run, if not more. Near perfect weather today for running. My right groin remains to tighten on runs but is getting better. I don't think this is a hernia. My goal for the upcoming week is to run six days and shooting for all seven.

Totals: 56:41 7.5 miles
Weeks Totals: 28 miles
Years Totals: 1642 miles

Saturday, November 17, 2007

Tough Day

I didn't get much of a chance to get a decent workout in today, even when I did have a chance I was taking a break myself. My wife was sick in bed with the flu and I had be spending the day with my son. I finally gave it a shot on the treadmill in the late afternoon but that didn't work out the way I wanted. Anyway, I got a little run in, which is better than nothing.

Totals: 30:00 4 miles

(200th post today)

Friday, November 16, 2007

Every Other Day

Thursday was 0 miles
Lucas was sick again and needed a trip to Urgent Care and I just didn't want to run in the dark, cold, after work. There is something about running in the morning dark, but the evening dark is no good!

This morning I had a little extra time and headed out just as the day light was approaching. I did the Pig's loop and had a good run. I had to hold back several times and just need to stay focused on easy running until I get a few weeks under me. There was a few snow flakes falling on the loop, not like last Friday though. My groin feels pretty good, I am doubting the hernia thing for now, and I realize I need some serious strength training to get at. Both from a weights and hill work standpoint. That's what I will focus on durning December. At about the first of the year is nearing the 24-25 weeks to go for Grandma's Marathon 2008. I am more determined than ever of getting my goal and busting out a good one.

Totals: 46:48 6.5 miles

Wednesday, November 14, 2007

Better Today

I took Tuesday off, paranoid I may have a sports hernia, or a redo of my inguinal hernia from 19 years ago. At any rate, I ran this morning and felt much better as far as my groin goes. I tried to stay relaxed and run nice and easy, but that only worked for half the run, as the out and back course gave me a tail wind coming home. Out and back on skyline, hit the turn at 17:30 and back in 16:25 or so. A good run to test the groin.

Totals: 33:55 5 miles

Monday, November 12, 2007

I Made It!

The alarm went off and I made it out of bed after one snooze. I kept thinking, "if I don't get up now, i will not make a run today" as it is near impossible to get a decent run in after work. The weather was good and I felt pretty good right from the gate. I did the cemetery-UMD loop with most body parts feeling well. Every time my groin gets tight and I feel it in my lower right area I get paranoid I will be joining the group of runners lately that have undergone "sports hernia" repair. I hope I am not next!

Totals: 35:18 5 miles

Sunday, November 11, 2007

Solid Day...Solid Week

I was planning on running a benefit 5K today but decided against it because I shouldn't be racing right now. The day was replaced by doing a nice run in Hartley park with Rocket! The trails right now are quite slick and muddy given the recent snowfall. Having two days in a row over or at an hour felt good and staying on trails helped a ton.
Overall, I am happy with the progress this week and hope to build on it going into the next couple of weeks.

Totals: 57:10 ~7.5 miles
Weeks Totals: 31 miles (5 runs) with 48:00 swim
Years Totals: 1614 miles

Saturday, November 10, 2007

The Missing Piece to the Puzzle

It may be a coincidence, but I found out today that a nice controlled effort on trails feels really good. I ran with a couple of Duluth's and Minnesota's faster masters runners this morning on the wood chip trails behind UMD, the trails I refer to as Rock Hill. I found out that coming back from injury and being out of running shape takes more than just "getting out the door". Today's run was slower than I am used to training and this was a good thing. After a hour I called it quits and headed home so my wife could get out for her Saturday run. A great day for running!

Totals: 1:02:44 ~7.5 miles

Friday, November 9, 2007

Instant Winter

After a small cup of coffee and a glass of water I was out the door for my morning run. I got out the door and noticed a little wetness on the driveway and didn't pay much attention to it. I was eight minutes into the run and I noticed it. Snow. And lots of it coming down at a quick, steady pace. By the time I had passed twenty minutes, the roads were covered and it was accumulating on the grass. Usually I would welcome a snowfall like that but not today. It was back in March (20th to be exact) that I was headed out for a run and hit a patch of ice under fresh fallen powder and it was this fall that completely ruined my running for 2007! I realized right away that the roads were pretty "grippy" and the amount of snow didn't made a big change in the traction yet. The Piggly Wiggly loop has little car traffic in the early morning hours so I had the whole road to find the sweet spot. I managed to feel pretty good and even "holding back" I ran the loop in a respectable time. It is amazing how much better I feel after the thirty minute mark. As far as snow fall, I believe we accumulated about 2 inches durning my run. A good run on the first wintery day.

Totals: 47:59 ~6.5 miles

Thursday, November 8, 2007

Morning Swim

My original plan was to get out of bed early and do at least thirty minutes of running followed by swimming. I was up a bit later than usual last night and didn't get out of bed until three snoozes of the alarm. I did however make it to the pool and did my longest swim to date. After a few laps of drills I started swimming 50 yards at a time with 15-30 seconds of rest at the 50 then start for another 50. I managed to do this for close to 50 minutes without any difficulty. I left the pool feeling quite refreshed and ready for an evening run if time permits.

Totals AM: 48:00 swim/drills

Wednesday, November 7, 2007

Bits of Discomfort

I ran after work today because I just couldn't get out of bed this morning. (I am not used to the schedule yet, but will) I actually had pretty good energy and the desire was there. As I headed out my achilles didn't feel the best but slowly loosened up. I had both of my feet bothering me as well as parts of my back and right groin. Wow what a wreck! I managed to run a loop pretty quick with little effort, which I guess is promising in itself. The night (eve.) was cold and had a little snow flake or two in the air hitting me in the face. My goal is to get out everyday for the rest of the week.

Totals: 34:05 ~5 miles

Tuesday, November 6, 2007

Buddy Run

An early morning run with the dog. I did the cemetery loop which had a lot of ice on it. This was a run that actually felt like winter running. Not much to say...I just need my motivation and hopefully good health to get me through the next three weeks.

Totals: 31:45 4.5 miles

Sunday, November 4, 2007

Pine Valley- Final NMTC race of 2007

Not sure why I felt compelled to running/racing a 5.5k trail run this afternoon but I did. My buddy Kooks turned 40 last night and we had one hell of a kicker! Needless to say, this was a slow morning to get going, thanks to the extra hour of sleep things weren't too bad.

I pushed the run just about as hard as I could and all it showed was how out of shape I am in...

I guess the course is 5.5k and I did it in 20:50. Good for 4th place. (18:37 won)

Totals: 5.5k 20:50
Weeks total: 13.5 miles
Years Total: 1583 miles

Saturday, November 3, 2007

No More Sickness!!!

I can't possibly imagine getting any more sickness. I mean, beginning of the month I had this so-called virus that had my head back and neck so sore I almost ran out of options. Finally thing started coming around and then I got another bug from my son. The bug that gives you yummy, thick, green drainage from your nose for a week. Well, for me...two weeks.

This morning I felt a little better and decided to get a run of somesort on the books. I did an old loop that I ran back when building up my running. A nice flat, downhill followed by some up tempo flats and finally a 10+ minute climb up the chester bowl creek trails. Overall, this is a fairly short loop but a good one to get the legs going again with a little strength builder too.

Totals: 38:00 or so 5.5 miles

Tuesday, October 30, 2007

Roller Coaster Illness

I have been on this roller coaster of a virus illness for over a month! I felt great all weekend and Monday morning felt like shit and thought I was going to use a sick day off work. Today was like a totally different person. I actually made it up out of bed and made a nice loop out to the cemetery and UMD campus. (I will call this loop the Cemetery-UMD loop) creative heh?
Felt great with no majors hitches.

Totals: 34:45 5+ miles

Monday no running or swimming.

Sunday, October 28, 2007

weeks review

I had good intentions but bad luck with health this week. I ended the week feeling much better. Let's hope the energy will carry into this next week.

Totals Week: 21 miles (4 runs)
Totals Year: 1570 miles

It's Tough Staying Away

Today was the second to last Fall NMTC trail race and I decided I needed to do it. If not as a 'race' than just as a run to be involved at a group setting. I had all the intentions of "just running up-tempo", that lasted all of 5 minutes and then I had to pass the next person in front of me and the next, next and so on. It was a three lap race and I wanted to run strong enough to pick up the pace the last loop. The trail was demanding in a couple of ways. It was wet. It was hard. These trails offer little for flats. It was running up the steeps or down the other side. By the middle of the second lap I knew I wasn't going to pick it up. I had a nice effort going and I would be happy keeping that pace and not allowing too many people pass me back. I made it in without anybody passing me back and had a blast. I am out of shape for racing, but my foot felt great, and I got to taste blood for just $1.00. You can check out the results at the 'Norhland Runner' web page link from my homepage.

Totals: 6.6 miles (2 people had GPS that showed this) 42:42

*does anybody else have trouble including links in text the is using a MAC?

Saturday, October 27, 2007

Near Perfect!

I didn't run yesterday, bummed me out.

The run today was just wonderful, sunny, 50 degrees and almost dry trails. I did thirty minutes on the SHT and thirty on the roads which was a nice mix. I still have some form of a "bug" that has me blowing my yellow, mucousy, nose every other minute but I managed to feel pretty good while running. When I was in "good" marathon shape I did this similar out and back in 58 minutes. I added a small loop today and seemed to be running around the same pace as back then. I hit the turn around at 29:44, and added at the end. Overall a good run!

Totals: 1:02:09 8.5 miles

Thursday, October 25, 2007

Just Get Out the Door

I went to a conference today instead of work and didn't get a workout in prior to it so I had to run after my wife in the pm. I called one of my buds and he was just getting ready to go himself. We did a nice rolling road loop that I miscalculated a bit short but I didn't mind, I just needed to get out the door and get a decent effort in.

Totals: 38:00 5.5 miles

Wednesday, October 24, 2007

A New Week/ Same Plan

Things regarding the virus didn't get any better Mon. and Tuesday, and I told my wife that I would be calling the doctor Wed. if things weren't getting better. Well they did. I actually felt much better last night and had a good day today. My appetite is better and I had a real good run. That virus must have been with me for some time because my run today was better than any workout of the last three weeks! I didn't go that far but I wanted to test myself out and had a nice trail run in Hartley. When I got back on the roads for a bit I had good turn-over and felt strong in my stride. I am hoping this is the turning point!?

Totals: 32:30 4.5 miles trails

Sunday, October 21, 2007

end of week

What was supposed to be a "build up" week turned into a spiraled disaster with some new virus that once again kicked my butt. I had a good start to the week with some good runs and doubles counting swimming. Let's hope next week is better.

Totals: week 16 miles running/ 65 minutes swimming
Totals Year: 1549 miles

Saturday, October 20, 2007

Harvest Run

This morning I helped set up the inaugural Harvest Run which took place on the lake walk behind the Fitger's Brewery Complex. With all the rain we have been receiving it was a nice break to have clear, cool temps for the 5k, 1k kids, and tot's triathalon. For a first year event there were over 300 participants, exact numbers will be on the Northland Runner website off my homepage.
No running for me today, as I need another day to recover from the bug I had.
Totals: none today

Friday, October 19, 2007

There is A Reason

It wasn't in my head that I felt sluggish yesterday. I was battling a "bug" of some kind. I didn't get an afternoon run in because of the same tiredness, and I went to meet an old work partner for a happy hour beer and proceeded to get "sick". Not the kind of sick from too many beers, but the bone chilling, nauseated sick you feel with the flu or the like. My night at home consisted of running temps and bone chilling shivers. Now that I am up and had a cup of coffee or two, I do feel a bit better but still stuffed up and a slight headache. Not that anybody needs a discertation on my health, I guess I just need to write it down to justify a couple of days off.
Totals: None for today!

Thursday, October 18, 2007

Not Quite Right

Over the past week or so I have been waking up around 3am or so and lying in bed staring at the ceiling. I did this again last night and finally fell asleep at 4:30 just to have my alarm go off at 5:00. Anyway, I did't wake up until 6am and wanted to be in the pool at this time. I managed to get up and make it in the water by 6:25. I did the usual drills and swam laps for the remainder of the time. The whole time I just felt blahhh. The plan is to run a bit later.
Totals AM: 35:00 swim/drills

Wednesday, October 17, 2007

Bitter Sweet

I had the chance to run with my wife today, something that doesn't happen very often these days. The run was a bit bitter sweet because we don't get to run together often and I felt a bit off. We did a wet, muddy loop on the trails through Rock Hill, SHT, and Hartley. I had this overall feeling of being tired, not sore per say. In the end I got what I wanted...another run of over thirty minutes.

Totals: 42:43 ~ 5.5 miles

Tuesday, October 16, 2007

Pretending to Swim

I made it to the pool this morning for an early morning workout other than running. I have little skill when it comes to the pool but I like it anyway. The pool makes me feel tired in other ways than running, obviously right, but I think most runners can relate to that. Right now I don't allow myself to swim over half an hour to prevent any shoulder injuries...I don't need that.
If the day works out, I will run for half an hour this afternoon. My achilles feels really good right now. I am keeping my fingers crossed!
Totals AM: 30:00 drills and swimming

I had one chance to get an afternoon workout in and siezed the opportunity. I had just made Lucas some late lunch and gave him a nice handful of cheetos and jumped on the TM. It felt good right from the start and got better from there. I did a nice warm up mile and turned up the speed to 8.5 mph and grade of 1.5% (never run flat) for the remainder of the run. Just a short thirty minutes but very beneficial as I want to run a little everyday this week in addition to any cross training I do. After the run I did 3X 15 second striders at 5:30 pace. Overall I was satisfied with this effort. No achilles pain.

Total PM= 30:11 4.2 miles

Monday, October 15, 2007

Humbling Once Again

I posted yesterday that I haven't run over an hour since June. I managed to do that run quite easily but today I feel a bit different. The run was with Kooks and we went up to do the "Piggly Wiggly" loop. A nice ~6.5 mile loop that has some nice rolliing hills combined with flats. There is a point in this loop where it allows you to cut early and make it 4.5 but we decided to make the full loop. I didn't really get sore or totally fatigued but I was feeling yesterday's little hour run! I mentioned how amazing it is to loose "running" fitness. I have been "working out" 4-5 days a week through most of my rehab but nothing like I do when I am training for a race. We got back to the house and I was happy we got through the loop but quite disappointed in my fitness. What can I expect right?

Totals: 48:21 ~6.5 miles (a year or so ago we were doing this loop in 50:00 durning a long run so I guess I shouldn't be too pissed off)

Sunday, October 14, 2007

Breaking an Hour

Unbelievable! I haven't ran over an hour since June if I remember correctly. I woke up this morning and my achilles felt really good so I decided to go for an hour. Erik and I did a nice trail loop through Rock Hill and hit the LSHT to Hartley trails and did the outer loop. Even with all the uneven surfaces of rocks and roots my foot felt really good!

My legs got a bit of the tired, heavy feeling the last 10 minutes or so, but that is expected. I am looking forward to this next week as I am on Vacation and will have a good oppportunity to up the running one more notch.

Totals: 8.5 miles 1:05:39
Weeks Totals: 26 miles running plus 30:00 swim
Years Totals: 1533 miles

Saturday, October 13, 2007

Dangle The Carrot

There are times during a runners life when things are not going too well, due to a number of variables may it be injury, lack of motivation, sickness, or just resuming training after a big event. I have been stuck in one of those "ruts" since the mid summer due to an achilles injury. Just when you are ready to throw in the towel and call it quits, ( "it's just not worth it anymore") , you have one of those days that allows you to get out the door one more day.

I had one of those days today and I am thankful. Having three months of complete shit for training, I may be turning the corner and "chasing the carrot" for a little longer. That "carrot" for me remains to be my marathon breakthrough. I know I haven't had that day yet, I am just hoping it comes before my body looses the battle with age. It's inevitable that those days are nearing but I am not going down without a fight. As far a marathon running goes, my body has not been subjected to years and years of super high, pounding milage. To this day, my highest milage week is 93 miles, and that was in 1999. I think it would be safe to say that for my last three serious marathon attempts I may have averaged 65 miles per week, (i just need to dig out the old journals to do the math), and that produced the 2:41:43 at Grandma's 2006. So, having days like today I can keep the motivation up and get out the door another day. My legs felt light and fluid, and the achilles was good, and the breathing was swell too!

My plan for the rest of the fall is to SLOWLY creep up the milage and do some hill work in November, December. Take it easy for a couple of weeks and then ramp it up for the build up for Grandma's. Yes, I am doing Grandma's again despite the weather and all the chatter going around on other blogs. I don't like it either, but what are you going to do when you live in the town hosting such an event.

Totals: 35:10 ~ 5 miles

Friday, October 12, 2007

Progression in Baby Steps

Lying in bed I could feel that my right achilles was tight this morning. This made me feel like staying put right where I was. After a 45 minute snooze fest of the alarm I decided it was best to get up and evaluate the achilles and see if running was an option. Doing some stretches helped a lot and I made the decision to go out for a short loop. After a five minute warm up things started to feel a bit better, but far from "great". The cemetery loop is always a nice loop as it offers some decent altering terrain and minimal traffic. When I returned home my achilles wasn't noticable for any discomfort. NICE! Maybe I need to progress very slowly and keep up the exercises. My hopes are that as I progress in running the achilles will follow???

Tonight will be a first since I moved to Duluth in 1996. I am going to a UMD Bulldog vs. LSSU Lakers Hockey game. The only reason I am attending the game is the LSSU part. My alumnus from Sault Ste. Marie, MI. Go Lakers!

Totals: 28:47 4+ miles

Thursday, October 11, 2007

Back on The Road...Kinda

I made it up this morning and headed out the door for an easy half hour or so. I did an out and back on West skyline. This was a very easy run as it stays flat with the exception of one hill. I continue to feel very tired with all my running, not sure if it's related to the long time off or something else. I will press on...

Reading Chad's blog I too was a bit energized by the sucess of some Minnesota runners and hope to carry that excitement into the winter. I am not too sure if I can stretch myself out to 100mpw but I am willing to try.

As a side note, I managed to walk about 5 miles last night measuring a course for next weekends St. Mary's Children Hospital 5k/1k runs.

Totals: 31:09 4.5 miles

Wednesday, October 10, 2007

Damn Alarm!

So I was all excited to "overcome" the alarm clock this morning, one thing though, I forgot to set it and turn it on... I got up about an hour later than I wanted and missed my run. I did get out of bed and immediately got out the door and off to the pool. My original plan was to run for thirty minutes, pick up my bag and go to the pool for another thirty. I did get the pool work in and actually things are starting to feel pretty good. I did a series of "drills" and then swam laps (50 meters at a time) for the remainder of the time. I guess I will have to run tomorrow as my night is already filled with plans.

Totals: 30:00 swimming

Tuesday, October 9, 2007

Attempting To Get Back- TM-Style!

It has been some time since I blogged...due to many different factors. I mentioned that my wife was quite sick for two weeks and now she is feeling much better. She actually contemplated going for a run today! I on the other hand continue to struggle with getting out of bed. I realize that all I have to do is get out of bed for one week and then it will become old habbit.

I didn't get out of bed this morning but I managed to get on the TM this evening for my first run in close to 2 weeks. The extra time has given my achilles some more time to heal and I think that time paid off as all felt fine durning my short run. After getting warmed up I dialed the treadmill to 8.5mph and kept it there for a total of 30 minutes. Amazing how fast one gets out of shape even in the setting of cross training.

I hope this is the beginning of my comback, as I really need this in my life at this time of year. If the next month or so goes well I should be able to start my serious base phase for next spring.

Totals: 30:00 4+ miles

On a side note, we got our New I-Mac yesterday...kicks ass!!!

Thursday, October 4, 2007

Talk About Bad Luck

So the main reason for the absence in blogging is due to our family and health issues. Last Wednesday my wife woke up and unfortunately was in need of a trip to the ER. Six day's later she returned home. I feel so sorry for her, as she was just getting in decent shape, having run a 90 minute run mid week and a 2 hour run the prior weekend to getting sick. She will be back but now there is just another hurdle to get over. My week was shot, as I was making many trips to the hospital and keeping our son Lucas out of trouble, (he is 2 1/2 years).

I finally made it out today for a short trail run as Lucas and Kari took naps. It was quite warm for a October day, 74 degrees, and that made for a terrible run. I too think I have a sinus infection or the like because I just don't feel "out of shape", I feel sickly out of it??? Maybe next week will be better once I get back into the routine.

Good Luck to All who are chasing an Oly qualifier this weekend!!!!!!!!!

Totals: 4.5 miles
Years Totals: 1507 miles

Tuesday, September 25, 2007

You've Been In the Pool, I Can See it in Your Eyes

I realize I am a total rookie at the pool, but my goggles leave some crazy wrings around my eyes and they last for hours! I tried loosening the straps but maybe they are not the right fit. No big deal, I just look like a racoon walking down the halls for a bit after.

I did a pool workout that started with the swimming drills, "finding my sweet spot" in overall flotation. I did this for 6 laps and then put on the aqua-jogger for a bit and finished by swimming for 20 minutes. I progressed to swimming 50 meters at a time before needing to take a break. Yah, that's how much a rookie I am! My overall strokes are starting to feel better, and I am finally starting to relax and not have the urge to max out on each lap. I like this "swimming thing" as the rewards are easy to see when you are new. Back to the roads tomorrow.

Totals: 35 minutes pool work

Monday, September 24, 2007

I'm Coming Around the Mountain

This early mornings run felt like things are coming back around. My quads felt much better and my foot/achilles felt quite good. I did a short out and back on west skyline running into many others in the early morning darkness. It was cool and crisp, the way I love running in the fall. I am keeping optamistic that I will be running everyday come middle October.
Totals: 32:00 4.5 miles

Sunday, September 23, 2007

Weeks Review

A little running this week and next to no cross training! Not good, I need to cross train more. The achilles feels all too familiar in the way that it doesn't hurt at all running, but it is very sore the next morning. It also remains tender to pinch. This next week I hope to workout everyday.

Weeks Total: 13.5 miles running and 35 min.'s of swimming on four days.

Years Total: 1498 miles

No Running Today

I went with my gut feeling and decided against running today and went to the pool. The pool at CPF was very slow and I had the pool to myself and one other. I worked on some of the drills I learned from the DVD and did laps for a total of 35 minutes. Overall, a good workout.
Totals: 35:00 swimming

Saturday, September 22, 2007

Make that Two in a Row

I wasn't going to run today after yesterday's debacle but I did anyway. Kooks and I did the cemetery loop and for the most part I felt terrible. My achilles is ok, but my quads and overall energy were gone. My heart rate was through the roof for just a little 30 min. jog. Maybe I am going to have a few of these days until I get my feet back under me.
As I said before, a bad running is better than a good day on the couch!
Totals: 29:44 ~4.5 miles

Friday, September 21, 2007

I'm Running But...

Boy this week sure went to shit in a hurry. I must have been fighting a bug of some sorts because I was fatigued and lazy all week. I also had the "taste" of being sick in my mouth when I spit phlegm and blew my nose. Ya, you know what I mean. Anyway, I didn't do a very good job cross training in the pool or bike.

I went out for my morning run only to find my quads completely shredded. Why? I don't know. Both my quads felt like I had just finished a downhill half marathon. I did a short loop through campus and also jumped on the UMD track and did a little over 2 miles. My achilles feels quite good and all I need is my quads to catch up and maybe I can start running again.

On a side note, I received a comp entry to the Pumpkin Run since I was lucky enough to win the inaugural event last year. I guess this is a little motivation to get going and maybe put up a fight for whom ever is going to win it. I don't think it will be me, but I am willing to try. I probably shouldn't even be putting "race" into a sentence but you know how it is.

Totals: 32:03 ~4.5 miles (quads hurt like crazy)

Tuesday, September 18, 2007

It's Not the Big Time, But It's a Start

Yesterday I should have biked for some, but I didn't. This morning I woke up and decided it was time to test the achilles. I headed out for my cemetery loop and was waiting for my achilles to get sore, and it never happened. My legs felt pretty good and my feet felt great! My next two weeks will be every other day for 30-35 minutes of easy flat running. After that I will see if running everyday is feasible. On my off days from running it will be necessary to remain cross training and keep the fitness up.
Totals: 29:04 ~4.5 miles (yes running!)

Sunday, September 16, 2007

Pool Workout

I recently viewed a swimming video on proper technique for freestyle swimming. Today I went to the CPF to try some of the drills. They went pretty good, I need to do some of the drills every time I go to the pool in hopes of getting my strokes more efficient. My right shoulder continues to be my stopping point during my swim. It gets sore if I start to go to long, so it is a built in governor if you will.
I swam and kick-board for 1/2 hour to get a decent workout today.
Totals: 30:00 swimming

Saturday, September 15, 2007

Country Bike

The afternoon temps finally warmed up to the point where I figured biking wouldn't be too chilly. I did a nice rolling loop out on some country roads. Amazing how the biking muscles are sooo different from running. I do think it will benefit my running as I can feel my weakness when on the bike. Overall a good ride and better than being on the fluid-trainer. Not quite sure what I'm going to do tomorrow. The foot is feeling better and I may do a couple short (3 miles) runs this next week just to see where I am at. I don't feel much tenderness now, so I decided to take an extra week or two off just to make sure it doesn't resurface.
Totals: 1:10:00 biking (Windy!)

Friday, September 14, 2007

Pool Work...Nice!

It has been a couple of days since I did any form of exercise so I knew I needed to get my carcass out of bed and do something. Since I took the day off of work, (it's our 5th wedding anniversary) I figured I would get an early start and head to the pool for a workout. PR shared a workout from the Pfitzinger website with me that had a detailed aqua jogging schedule. I thought I would do one of the 30 minute workouts and was actually doing a pretty good job and at 18 minutes into the workout I decided I'd had enough. Two lengths of the pool with the kick board and I started swimming laps. As far as swimming goes, I am starting to feel a bit better but knowing I have a long way to go to be able to do actual swimming type workouts. It feels good though.
Totals: 18 minute aqua jog, 25 minutes of swimming.
43:00 of total activity

Tuesday, September 11, 2007

Late Night Bike

I didn't feel the best today, maybe a cold is working at me. After suppper I decided to give biking a try just to burn some steam. I did the usual workout of warm up, intervals of 1-2 minutes and a warm down. Off to the pool tomorrow a.m.

I took yesterday off.
Totals: 30:00 Bike

Sunday, September 9, 2007

More of The Same



This morning Kari, Lucas and I went downtown to watch the Minnesota Mile-Duluth. It was cool and breezy but overall pretty good conditions to run fast. I took a few pictures, as I am attempting to sharpen my skills as a amateur sports photographer. For some reason, I am pretty good at cutting peoples feet off. I guess that is over compensating so I don't lop off their heads. I did get some pretty good shots...maybe I'll try to include an attachment of the men's and women's winners. Go to Race Results link off my front page to get full reults.


Personally, this was more poison for me not able to compete. I love the sport and wouldn't miss watching an event like this for much, but it still pisses me off that I can't be competing.


No running, biking, or swimming.

A good day for spectating though.

The winners of the Elite Races are Kathleen Monaghan(5:06) and Brad Lowery(4:08)

Weeks Review

This was a week that helped lift my mood, even though I had a tough time with the races over this past weekend. Biking and swimming will never replace the feeling I get when running, however I realize the benefits they offer. At least I get a good "burn" when I bike. It looks like I may take another two weeks off from running depending on the progress.
Totals: 6 days worth of cross training.
Totals Year:1484.5 miles

Saturday, September 8, 2007

Hum Drum...

I was feeling sorry for myself after watching the UMD invitational this morning. I don't know about others but man do I get crabby when I can train and race. Cross-training just isn't the same but I will have to make due with it. I seem to be an optimist in everyday life and I guess I just needed to sit down and realize I don't have things all that bad. My leg isn't in a cast, I'm not in the hospital, I don't have to work today, it isn't raining, it isn't snowing, I don't have to cut the grass, my family is loving and healthy, the creditors haven't been able to find our new address yet,and I can bike and swim/aqua-jog until I can run again. Having said all that, I got on the fluid-trainer for a workout. I did my usual 10 minute warm up and started the intervals. The whole workout looked like this, 4X1 minute hard/1 easy, 5 minutes of steady at fast RPM >100, 4X 1 minute intervals and lastly 7 minute steady at RPM >100 and a warm down. The workout went pretty good, I do have to monitor my right knee a bit but talking to regular bikers this is normal when one first starts off bike training.
On a sour note: the UMD's men's 8K race got totally F'd up by someone who directed the chase group to the finish line a whole lap early. Don't think that it will be a scoreable race. Hey, there is another point for me...I wasn't running a race where the placing got all screwed up!
Totals: 47:26 biking plus a 30 minute core-work session.

Friday, September 7, 2007

Just Not The Same

As much as realize I need to cross train during times of injury, I just don't get the same "burn" from other forms of aerobic training as I do with running. I managed to get out of bed this morning and get a decent workout on the bike. My legs feel very good, fatigued and tired, but my breathing doesn't get the workout I am used to. Part of this is being new to biking I'm sure but I am eagerly waiting to be running on the trails soon.
The workout was 12 minutes of warm up and 30 minutes of intervals followed by 10 minutes of easy spinning at 100 rpm.
Totals: 52:15 bike
note (right medial knee, just under knee cap sore at end)

Thursday, September 6, 2007

No Activity Today

I woke up sore and very tired for some reason, and I got a good night's sleep? I decided to just keep to my core-work routine and be happy with that. Tomorrow I will bike again.
Totals: 30 min's core-work/light weights.

Wednesday, September 5, 2007

I Feel Like Cement

Since UMD's semester started the pool hours get a lot more in tune to my schedule. After my alarm went off, I decided to make my first trip of the fall to the pool. (notice I said fall, it's like that in Duluth) I did the aqua jogging for 30 min's and then swam laps for almost 10 minutes. All I could muster was on 25 meter length at a time and take 30 seconds of rest in between laps. At the end I felt like I got a fair workout. My achilles continues to heal and it looks like I should get some good running in late September and into October.
Totals: 39:30 pool work

Tuesday, September 4, 2007

Trainer Time

Believe it or not after yesterday's bike my legs were left a bit dead this morning. I needed to do something so I just did an easy thirty minute workout. Ten minute of warm up and 6X 1 minute intervals and then a cool down to get to thirty minutes. After the workout my legs felt much better and flushed out. Achilles continue to improve every day.
Totals: 30:00 bike

Monday, September 3, 2007

Family Bike

Kari and I (while towing Lucas in a trailer) did a nice loop from our house down to the Lakewalk and headed west in town. From there, we needed to get up to skyline, so only one way to get there which was UP! Lot's of steep climbs and burning quads/glutes and we finally got to our destination. By the time we got home it was a nice 95 minute ride. Both Kari and I said it was nice to feel the legs burn in a way other than running. Nice!
Totals: 1:35:00

Sunday, September 2, 2007

Weeks Review

I didn't do any running this week and plan not to run until there is no tenderness when I finally do jog. I try jogging up my driveway and do a little bouncing exercise, and if I feel tenderness, then no running! Things are getting much better, it's just going to take some time. Next week classes start at UMD and the lap pool hours get better, so I will be returning to the pool for aqua-jogging and swimming.
Totals: 1:00:00 biking
Totals Year: 1484.5 miles

Thursday, August 30, 2007

Bike Trainer

I borrowed a fluid trainer from my boss just to give the whole "stationary bike" thing a try. It is a new workout for me but I liked it. I do believe that it is a wonderful supplement to a runners weekly workout. I did a 10 minute warm up then proceeded to do one minute intervals for 35 minutes then a 15 minute warm down. My heartrate was getting up pretty good and my quads and glutes got a pretty good burn during the intervals. As far as cross training goes, a pretty good day. The achilles are still a bit sore.
Totals: 1:00:00

Sunday, August 26, 2007

Weeks Review

No running except the race. I did three days of biking and hope to do more this week.
Totals: 3 hours of biking and 6 miles of running.
Totals for year: 1484.5 miles

Achilles are Sreaming!

As I mentioned yesterday, I was not ready to run/race on my achilles yet and now I know how long this injury is going to take....A long Time! This sucks, but I must deal with it.
I headed out for a bike ride with my buddy Joe, and we did a nice loop with lots of hills. The feeling isn't the same from a run, but at least I can feel quite tired after biking for an hour or so.
Totals: 1:10:00 ???miles of biking

Saturday, August 25, 2007

Brimson Sisu

I decided it was time to add a new race to my running logs. The Brimson Sisu was on tabs for this morning and I decided to make the drive. This little race out in the woods has been happening for 25 years! The awards are awesome, organic vegtables and home crafts. My achilles has been ok with walking and also feels good when I do the exercises but I wanted to know how it would hold up during a race. A group of four guys and two women ran the first 1/2 mile together until the first hill separated the women from the group. The four guys kept an easy pace and I decided to "test the waters" on the next longer uphill and heading into the woods on 4 wheeler trails which was also an uphill for 200-400 meters. Once getting out of the woods I didn't hear any breaths of footsteps so I just concentrated on good form and not tweaking my foot too bad. The last mile my achilles were very sore and I was thinking that I had made a serious mistake racing on injured feet. All ended well and I got some nice shwag for winning.
Totals: 2 mile wu. ~4.4 mile race 27:26

Thursday, August 23, 2007

Biking is OK

I did a solo bike tonight out on some rural roads. All I can say so far is biking is "alright" and will NEVER be as good as running in my book. I did underestimate the workout I did tonight and almost took a bite going down our stairs because of beat up quads. I guess it is doing something. Today's bike is worth something, I just don't know what yet.
Totals: 1:10:00 ???miles

Tuesday, August 21, 2007

Bike Time

I took my old mountain bike, 1995 Trek 7000, to the local bike shop and had a tune up. Also, they put a couple of road slicks on and removed the knobby tires. What a difference! I did a nice loop with Lucas in tow and we (I) managed to get a good workout in. Lucas has fun at times but not near as much as I wished he would portray. I mean, is a "let's go faster daddy" too much to ask for? Oh, well he is only 2 1/2 y.o.
I decided not to run until saturday of this week. That will mean I only ran two or three times in the last two weeks. I am hoping this will help the Achilles. It does feel a ton better.
Totals: 42:20 biking ????miles

Sunday, August 19, 2007

Weeks Review

Not much to say of this week other than three runs of easy running. Rehab is going Slow.
Totals: week: 13.5 miles
year: 1478.5 miles

Saturday, August 18, 2007

I'm Not a Tennis Pro

So I decided to run two days in a row, Wed. and Thur., then I get this great idea to play tennis! I got all excited because I looked at the most recent issue if Tennis Magazine and thought it would be great to go hit the balls for a couple of hours. I managed to get my bud Kooks off the couch and join me. He too is nursing a long time injury in the Achilles area. After we got a new can of Penn tennis balls we proceeded to hit for over an hour. The next morning I couldn't walk down the stairs! Friday would end up being a day off of running. This morning I wasn't going to run because of some remaining stiffness all over but I changed my mind and did a nice trail loop from the house. I ran slow and watched my step, making sure I didn't twist my ankle or anything like it. The trails are in awesome shape right now, dry and clean. I'm glad I ran because it turned out to be a decent run.
Totals: 32:20 4.5 miles

Thursday, August 16, 2007

Same Ol' Thing

I wanted to test the achilles by running two days in a row. Not too good, not too bad. It remains sore throughout the run but nothing too bad. The thing is, I want this gone, so I must keep at the rehab and get biking! I did the loop to St. Scholastica and Skyline home. Not sure what I ran this loop in last time but we used to call it a 5 miler. I wasn't running that fast so, 4.5 will have to do.
Totals: 29:45 ~4.5 miles

Wednesday, August 15, 2007

On The Right Track

So I took a few extra days off because of a "test" I give my achilles from time to time. If I feel discomfort when I do a light bound in my basement I know I am not ready to run everyday yet. I haven't had discomfort in a couple of days so this morning was the real test of running. I did my same 4.5 miles loop out to the cemetery and back. There is some soreness remaining in the heel/achilles but no true pain to speak of. I am hoping by the end of this month I will be ready to run full steam and up the volume slowly. At any rate, a good morning.
Totals: 28:14 4.5 miles

Sunday, August 12, 2007

Weeks Review

I made some solid progress from a rehab point of view this week. Maybe this upcoming week things will continue to progress. No running today...maybe a little biking tonight.
Totals: week: 7.5 miles
year: 1465 miles

Saturday, August 11, 2007

Day On, Day Off

The alternating days of running may just work for this rehab period. As frustrating as it may be, running a little every other day is better than no running. My run this morning went pretty well. I had a little "soreness", not the localized pain I have been having, during the run but I can tell things are getting better. I just need to allow the healing/rehab process to unfold and not get to carried away. (patience is not my strong point)
Totals: 28:46 4+ miles

Thursday, August 9, 2007

Not Too Bad, Not Too Good

Taking five days off and lot's of rehab exercises and treatments I thought maybe, just maybe I would be all fixed. Not so lucky. My achilles does feel much better but I did have some significant pain when I went to the PT apt after my run and she grasped the achilles with her thumb and finger to find out where and if I still had tenderness. I had no idea it was still this tender, my run went quite well compared to past runs. Oh well, I think I am on the correct path.
Totals: 24:00 3.5 miles

Wednesday, August 8, 2007

Time off is Good

As much as I didn't want to do it, the rest has helped a ton! I wake up and don't have much discomfort at all, even walking down the stairs. I have been doing my exercises everyday and have added a complete set of ball core-work to the routine. Tomorrow morning will be my first day back "jogging" since Friday. I think I will take it easy and run 4 or 5 miles slow and then wait until Saturday and try it again. This weekend we are planning on shopping for bikes and seeing what kind of mess I'm getting myself into.
Totals: no running since Friday.

Sunday, August 5, 2007

Weeks Review

More trouble with the achilles...need time off from running.
weeks totals: 24 miles
years totals: 1457 miles

Friday, August 3, 2007

Time For a Break

The run this morning had wonderful weather again, but the achilles is progressively getting worse. It is common to get a little additional soreness when one starts a rehab program but I don't want to push it. Today's run was the Piggly Wiggly loop and for most of the loop I had discomfort in my achilles. So, I thought I would take the weekend off and try to run easy on Monday. The PT I am seeing said that this sounds like a good idea and believes that it shouldn't take too long to start feeling better. Let's hope so. On the positive side of things, there may be a purchase necessary for Kari and I. We may join the ranks of cycling....only if a good deal hits. Ha!
Totals: 45:20 6.5 miles

Thursday, August 2, 2007

As They Say in Weather Business, "cooler by the lake"

This morning was absolutely wonderful. 60 degrees and a little breeze. This made it perfect to try to get a little more mileage than the last couple of days. I did one of my old out and back on west Skyline runs. No troubles, except for the obvious. (achilles) I had a PT apt. yesterday and she mentioned I may have been doing too much of the strengthening exercises. I progressed too fast and was doing 3 sets of 50 one leg calf raises on my affected foot. I did all of this in one week. Stupid! This week I backed off and will to my exercises two legged and hope I will progress forward from here on out. Maybe a possibility of running a 15k on Sunday? We'll see. I want to get a gauge where my predicted LT pace right now would be and that race might serve me well.
Totals: 53:12 8 miles

Wednesday, August 1, 2007

Pick-Ups (should be fun)

Getting out of bed has been very challenging lately. I got out of bed a little late and my run paid for it. If you are going to run short, you might as well run hard. After a 10 minute warm up, I did five "pick-ups" just to start to get the legs to feel quicker miles again. I did 2 min., 2 min., 1 min., 1min., 2 min. with 1/2 time rest. Running at 10k pace is hard! I havn't done that for some time and need to get back into it soon. Overall a pretty good run.
Totals: 28:16 4.5 miles

Tuesday, July 31, 2007

Another Hot Morn

Running at 5:30 in the morning has its benefits. One of them usually is the weather. Normally when I run I get the good weather and it tends to be cooler. Not today! It was 75 degrees already and very humid. My achilles was just OK. I did short loop over to St. Scolastica and down to Skyline then home. Nothing special, just short, easy mileage.
Totals: 33:00 5 miles

Monday, July 30, 2007

I Need My MOJO Back

I lost my MOJO. The alarm went off this morning and I had no intention of running so I snoozed it for 35 minutes and finally woke up and went downstairs and made some coffee and watered the plants outside. Right now my main hurdle is my achilles. I know that as soon as I get out of bed my achilles is going to hurt until I get ten minutes into the run, and quite frankly some days I am not up for that. I have this goal of running a mile race in September and the TCM 10 miler in October, but if I don't get my ass going it will not happen. So, I am calling out to anybody that has a little extra MOJO, please send it this way. A little goes a long way. Thanks.
Totals: 0

Sunday, July 29, 2007

Weeks Review

The week started off very good on Monday and got much worse for the rest of the week. I hope my achilles starts to respond to the PT next week. I have only received two isolated treatments and feel I need more closer together to gain any benefit. The only good thing is I am fit and with 3 or 4 weeks of solid training I can be back in the game. That's what I am hoping for over the month of August.
Totals: week 32 miles
year 1433 miles

Something is Better than Nothing

Kari, Lucas and I ran together with Lucas in the baby jogger. It has been a while since I ran with the Jogger and wow talk about resistance. It was a bit windy as well to make matters worse. We did the cemetery loop and then I started feeling better and decided to add on a loop in Rock Hill trails. I felt really good and the achilles loosened up so I could push the hills. Overall a good run.
Totals: 53:15 7 miles

Saturday, July 28, 2007

A Rare Hangover

Had a little (ok, a lot) of fun last night and didn't feel like running this morning. The afternoon got hot, and, I didn't feel like running. Evening, much the same. The reception was amazing and lots of laughs! The Lake Superior Kayak Kolsch keg was emptied within the four hours we had to drink. I even saw 2 full moons and only one was in the sky (sorry J.F.)
My achilles doesn't feel good...
Totals: 0

Friday, July 27, 2007

Hartley Trails...the New "Boardwalk"

I ran my loop to the Hartley trails this morning and much to my surprise, the mountain biking clubs, single track clubs, COGS, whatever...have put in many long boardwalk-type crossings in the lower wet/rooty areas. It's kind of nice to keep your stride going where once you may have had to come to a slow crawl in order to pass some mud or get through a real rooty area. I just hope they don't over do it and next thing you know we have a new "board walk" in Duluth.
My achilles felt like total shit this morning and some of my calf muscles have decided to join the "stiff club". I hope next weeks PT appointment make a difference because this is getting old. I really makes it tough to get out of bed in the morning. On a high note, the weather was great this morning and a cool breeze was blowing.
Totals: 49:42 7 miles

Thursday, July 26, 2007

Much the Same

For the most part a repeat of yesterday's run. I did a series of trails from the house out to the SHT and back to the house via Hawks Ridge and Jean Duluth road. After the warm up all things felt good and I am giving myself three to four weeks of building and see where I get.
Totals: 47:17 6.5 miles

Wednesday, July 25, 2007

Didn't Think So...

This mornings run was not as good as yesterday's and I had a feeling this was going to happen. The last time I took a few days off, the first day back was good, then back to the same old pattern. The discomfort is much less, so I know something is working, but still present. I did trails at Rock Hill, and upper Chester Bowl. A really good run for the most part.
Totals: 39:30 6 miles

Monday, July 23, 2007

Much Better

I'm not sure if it is the time off or the added exercises that I have been doing, but today's run was pretty good. We'll see if I can keep things loose and have a few good days in a row. Nothing too special, just a loop up to Vermilion and back.
Totals: 46:10 6 miles

Sunday, July 22, 2007

Weeks Review

This week was going pretty good and I had intentions of running everyday but I had the MRI on Tuesday and lots of apt's Thurs and Friday. The MRI didn't show much to be concerned about which is a good thing. I had a wonderful PT appointment and learned that now is the time to start adding some strength work to my overall fitness regime. My right side, all of it, is very weak. My hip flexors are so weak I am surprised my hips flex! I have three more appointments and will see where that leaves me.
Other than running it was a good weekend for yardwork. My dad and I put up a storage shed and managed to complete all of it in little over two days.

Totals: week: 27 miles
year: 1400.5 miles

Thursday, July 19, 2007

Trying to be "Cool" Sucks

My run today kind of happen all of a sudden. It was mid afternoon and I saw an opportunity to get in an easy hour on the trails so I went for it. I got these new shoes that are nice and light and airy, but I thought it would be ok to go without socks and have my feet a little cooler. It also feels really good too if you don't get blisters. IF! My loop is about 55 minutes and at 20 minutes my toes had terrible blisters to the point of wanting to walk. A quick decision and I was turning back and getting home as soon as possible. Remember that scene in Without Limits where Pre ran the 3 mile after cutting his foot while doing the nasty with that gymnast? My memories of his foot being completely covered in blood and getting the win kept me running for the house. The only thing is I wasn't winning anything, just getting home sooner. Oh well, it got me home and I ruined a perfect run by trying to be "cool". Better luck next time.

Totals: 37:02 5 miles

Wednesday, July 18, 2007

Herb's a "Flip Flopper"

Our city mayor decided to run for re-election after several public announcements that he was done being our mayor. He talked of several issues that he believes needs to be resolved before letting go and didn't get the feeling that the others running prioritized them as he did. The only problem is he need to be re-elected in order to do that! Not gonna happen...good luck Herb!

On a running note, I had a pretty good morning and did one of my country runs. I actually thought it was longer but it will do. No major problems or issues that I haven't mentioned in past. No bee's either.

Totals: 1:04:43 10 miles

Tuesday, July 17, 2007

OUCH! Damn Hornets

Yes, this mornings beautiful run go interrupted by a pissed off hornet. I did a new loop that offers me a nice warm up and some flats and then a nice 12-14 minute climb from London road to Skyline drive. As I approached the hill I wasn't sure how I would feel and at a moment decided to push and get a little intro hill workout in. If nothing else, this was a confident booster that I can start running harder workouts once again. Half way up Chester Bowl trail I was rounding a corner and brushed a little trail side growth and ZAP, the sucka got me in the thigh. Wow I forgot how much that hurts and damn do I hate Bee's. A good run, other than the bee, and I think I am ready to pick up the volume and intensity this week and into next. Friday will be my apt. to see how my MRI went last night.
Totals: 38:50 6 miles +

Monday, July 16, 2007

Lots of Traffic

For some reason, this mornings run was full of walkers and runners throughout the neighborhoods. Other than Grandma's Marathon season, this is a rarity. I manage to see the same group of women runners on most Monday's but everyone else was a surprise. As for my run it felt OK. I had a bit of difficulty getting out of bed but I did and managed to get in a decent run. Legs felt good after the warm up and I actually did a couple of 2 minute up tempo pushes. Nothing too special.

Totals: 45:15 6.5 miles

Sunday, July 15, 2007

Weeks Review

This weeks started off a little rough but finished much better. If things continue to improve into next week I should be ready to really start doing more focus workouts and milage of 60-70 miles per week. I'm hoping for the best.

weeks totals: 51 miles
years totals: 1373.5 miles

Nice Surprise

Today marks two days in a row of very improved Achilles discomfort. For the past two nights I have been wearing the Strassburg sock, doing some eccentric calf exercises, and last night did 20 minutes of elec. stim to the achilles. Oh, lastly I got some new shoes, again! The run today felt really good and I am starting to feel like my old self. I can notice this when I am running trails and having the ability to be light on my feet and have quick reaction to roots and rocks. I also notice a big difference running down hill. Hopefully this marks a return to better training days.
I ran the Hartley trails with Joe. We did one complete loop plus some extra on the SHT. A good day in the books.

Totals: 59:12 8 miles

Saturday, July 14, 2007

A Great Day for Running

It's July 14th and it was 61 degrees at 6:15 this morning with grey skies and a little wind. Amazing day for the Half Voyager Marathon as the top 8 men were separated by only 10 minutes. I will post more when I have details. Also, it was an exciting day for Scott Jurek and Krissy Moehl, as they both set new records at Hardrock. This is truly an amazing feat as both of them were well under 30 hours. Just to give people some idea how hard Hardrock is, some 100 mile ultra's have course records well under 15 hours. Scott has run ~15:40 at Western States 100, and today he ran a course record by 27 minutes in 28:08! The Hardrock is truly a beast, and a test of will. Congratulations to both!

My run today was finally a good run. I ran with Hex, two-time national snowshoe champion, and we did a series of trails from my house. Most of the trees have been cleaned up since the windstorm last week. I had a chance to warm up the Achilles and that made the whole difference. Speaking of my Achilles (like I don't talk about it enough) I will have a MRI next week on my left ankle, (injured on March 20th), and then I am wearing the Strasburg sock and will be getting some PT and a gait analysis, and core work exercises next week to assist my right Achilles. I wore the sock last night and it made the morning commute down the stairs more enjoyable.

Totals: 1:18:55 11.5 miles

Friday, July 13, 2007

Wrong Decision

Laying in bed this morning I felt something different than the usual foot aches and pains. I chalked it up to the "morning lazies". Thinking, "all I need to do is get out of bed and everything will feel better", was the wrong decision. I had to do my morning routine of getting the feet warmed up prior to setting out on my running course. The first ten minutes was the same as any other day but after that I just didn't have any umph. Hard to say that as I marked off a mile on London road and hit 6:29 pace. I slowed after that and had Chester Bowl hills to contend with. If it wasn't so early, I would have stopped and had Kari come pick me up. Ya, one of those runs. Today I go and see what the next approach will be towards getting my feet to feel better.

Totals: 58:38 8 miles

Thursday, July 12, 2007

Is That a Body in the Bush?

This morning was a good run into Rock Hill trails and over to Chester Bowl trails. Both of these trail systems are separated by approximately 1/2 mile through UMD campus. On my way over to chester just as I was leaving Rock hill, I noticed a body in the bush, no they were not dead, just getting rid of the morning "movement", it happens to all of us at one time or another. Just ask Kurt!
Chester is in super shape right now and running the hills makes for a good strength workout. Overall legs felt a bit fatigued today. Tomorrow I see the sports med doc and discuss the next move to get my feet working again?

Total: 44:11 6 miles +

Wednesday, July 11, 2007

Wind Damage

The winds in the Northland were howling yesterday! A lot of people were out of power for most of the afternoon and into the night. I did my Martin Rd loop but added a section of the SHT. That was a bit of a mistake as the trail was littered with tree tops and limbs causing this add-on to be more like a obstacle course than a run. Good thing it was just a 3/4 mile section. Today was much the same for me...legs good, achilles tight.

Totals: 1:01:51 9 miles

Tuesday, July 10, 2007

Condo's For Sale

Mon: zero running?

If anybody has a half million or so they want to throw my way I'll take it. That might cover the cost of some of the new condo's selling on Skyline that overlook Lake Superior and have stellar sunrise views. I pass these on my west Skyline run. Today was an interesting run. I felt very tired and "pushed" out of my comfort zone. As I reached the turn around I realized why. I was on pace to run this course in a huge PR. After the turn around I slowed and did a few striders and felt much better. I have to go back and look but this may have been the fastest I ran this course.? Achilles were the same, (sound like a broken record), and legs fresh. It sprinkled on me the last mile or so, which always feels good when it's 60 degrees.

Totals: 53:30 8 miles +

Sunday, July 8, 2007

Weeks Review

Overall it was a decent week that was a step in the right direction. My legs feel great and now I just need to get the achilles to heal. I don't want to take much time off, but I will if need be. ( I am going to see the sports med MD on the 13th) Next week will be much the same as I attempt to get the volume up and adjust. It looks like the Stillwater 10 miler is off the books for now. I am not going to spend a bunch of money and travel for a race that I cannot "race". Better luck into next week.

Weeks Total: 35.5 miles
Years Total: 1322.5 miles

Trails

Ran with Kari from her parents house while they watched Lucas. We do this run once in a while where we go to Hartley trails and do a series of small loops and circle back to their house. For me it was a wonderful run after yesterdays 90 minutes. My legs felt fresh and being on trails felt even better. My wife is suffering from low ferritin and is slowly battling back but it is hard to watch. I know she is a very strong runner (marathon PR 2:47) but to see her get wasted from the smallest incline hurts me too. Sometimes I wish I could trade places with her and just have her feel good again!

Totals: 43:20 5.5 miles

Saturday, July 7, 2007

It's Early, But it's Warm

This morning I met up with Jeremy at 0515 and did an easy hour and a half before it got too hot out. The run was a good one as far as my legs go, but the achilles was tight again for the first 10 minutes or so.
We ran the western waterfront trail and an out and back along grand avenue. I was happy to get this run over as it was already 70 degrees when we started.

Totals: 1:31:03 13 miles

Friday, July 6, 2007

Not Quite Yet...

I kind of got excited a bit too early as I may have feared. My achilles was sore this morning, as it is not healed yet and I didn't stretch at all yesterday. I did manage to stretch some this morning and after 6 or 8 minutes all was fine, but I still don't like it.

The run was beautiful and cool (5:15 am) with just a little breeze. Managed to get a good loop out to Martin Rd. and back via Vermilion road.

Totals: ~ 7.5 miles +

Thursday, July 5, 2007

Gettin Back in the Groove

I shouldn't get too excited but this is two day's in a row with little to no achilles discomfort. As long as I continue on this path I will get my mileage back up as fast and safe as I can and get some mileage weeks before doing anything too fast. ie: repeats

6:00 am run down to the cemetery and back. A short run but a good one. I am off to the chiropractor to fix a "football" (throwing not playing) injury from this past weekend.

Totals: 26:06 4.5 miles (nice quicker pace this morning.)

Wednesday, July 4, 2007

Wool Socks

I was talking with my buddy Erik and he mentioned an old trick he did to help get over bouts of Achilles tendinitis. Ice prior to going to bed and wear a pair or two of wool socks along with amino acid supplements. I have been stretching like mad and wearing the sock this past week and holy crap, it is working! Tendons have very poor blood flow to them, so by keeping the tendon much warmer, thus increasing the blood flow, the achilles gets a chance to flush out all the "crap" at night. I also elevate my foot by using an extra pillow.

I woke up early and did an easy run on the Rock Hill trails and upper Chester Bowl trails. Given all the up hills my achilles did very good. I haven't had it feel this good since March. My plan is to run easy through the rest of the week and maybe try a longer run this weekend. When I ran this morning it was upper 70's and clear sky's. (7:30 am)

Totals: 35:05 5 miles

Sunday, July 1, 2007

Two Weeks of Rest and Ready to Go?

I am more than mentally recovered from the marathon and want to run like crazy. This achilles hopefully will heal quick so I can channel all this energy into the right workouts. I am still keeping hope that I can get a few good workouts in prior to Stillwater 10 miler.

The week was very weak for running but maybe the extra rest will pay off.

Totals: week: 14 miles
year: 1287 miles

Saturday, June 30, 2007

Zippo

Another day of no running. I am hoping that taking it easy and stretching will assist the achilles in healing quicker. I did manage to drink a little beer at the Fam get together.

Friday, June 29, 2007

No. 101 !

I just noticed that this is my 101st post. Milestones... As I mentioned yesterday, today is a travel day and I will not be running. I woke up two hours later than usual today and that would have been my running time. No big deal since my achilles doesn't feel well. Maybe Kari and I will make it out for a trail run tomorrow.
Totals: 0 miles

Thursday, June 28, 2007

Bitter Sweet

I had the day off of work, originally to take advantage of the day and head over to my parents house for a long weekend, but my son needed to have his ear tubes replaced today. This is number one priority because without the ear tubes working, ear infections are a royal pain for all the family!
The day in Duluth was cool but clear. I did a loop on the trails in Hartley and was indifferent with the results. My quads and overall energy is great, but my right achilles is quite sore and I am afraid some serious time away from running is what it is going to take to heal this bugger. The only other time I had achilles tendinitis was 16 years ago and that took 6 weeks off of running to cure. I need this to heal NOW! My summer/fall was planned to have many new running experiences but now who knows???
Tomorrow is travel day. Maybe I'll run when I get up and do a short road loop.?
Totals: 47:32 6.5 miles

Wednesday, June 27, 2007

"Not Gonna Do it"

The alarm went off somewhere close to half an hour....I finally shut it off and went downstairs to make a huge pot of french roast. After the first cup life was much better. No running this morning because I didn't want to, and that's my story.
On a high note, this is my Friday and I don't have to report back to the hospital until Monday!
Totals: 0

Tuesday, June 26, 2007

Another Easy Day

I did 2 loops in Rock Hill trails and back to the house. Had to stop 4 minutes into the run and stretch the heck out of my right achilles. After that, all systems go. A good easy run and other than the achilles looking forward to running faster stuff.

Totals: 31:11 4 miles

Monday, June 25, 2007

Easy Morning Miles

I did my run as early as I could haul my butt out of bed. The heat we experienced yesterday sounds like it is hanging around for a bit. The early morning run was perfect. 65 degrees and a light breeze. I just did the short cemetery loop to get a feel how my calves and achilles were doing. They didn't feel too bad, I had a chance to stretch a bit prior to starting off.
Nothing exciting...
Totals: 28:47 4.5 miles

Sunday, June 24, 2007

End of Rest Week

One last rest day before getting back into it. I need to get that right achilles healed before starting any hard sessions. My legs feel good, and my mind is already thinking of the next race. Today was one of our hotter days this summer, 88 degrees and sunny, minimal winds.
Totals: 4.5 miles for the week.

Saturday, June 23, 2007

My Cows are Sore!

I ran for the first time since the marathon today. I wanted to run easy, slow, and run for time. My left calf and right achilles were a bit sore at the start. My calf continued to be tight on and off for most of the run. I was pleased with how my legs felt overall ...no sore quads and hamstrings.
I did an easy loop using the SHT and Hartley trail system. I need to stretch like crazy and maybe a massage this next week.

Good luck to my buddy Erik #241, and Kim Holak #F7, who are out at Western States 100
giving it their best shot.

Totals: 34:42 ~4.5 miles

Friday, June 22, 2007

Growlers are Good!

Kari and I went to the Brewhouse and got a ESB growler to go and got a couple of pizza's for a good Friday at the homestead. This is my week to have a little "fun" and not care about food intake, beer, wine, sweets, and no running. I will however, start doing a little running come Sunday. I really wanted to go run the Solstice 5k in 2 hours (midnite run) but given the beers I consumed tonight it might not be that good of an idea. I did a little run up to the car after work and immediately felt my right achilles get tight. I need to do a little stretching work on that and get it in good shape for the shorter, faster stuff to come.

Congrats to all the Minnesota folk who ran well at nationals last nite.

Totals: 0 miles!

Thursday, June 21, 2007

Healthy isn't Necessary Better

This past winter I switched electrolyte drinks in an attempt to be more "health-conscious". The Gu2O that I have been using has very little sugar in it. Gatorade has quite abit more. I figured if I can eliminate a little sugar from the drink than this should be good. Well, I did a little discussion with one of the docs I work with and he mentioned that for maximum absorption of sodium (which Gu2O has more than reg. Gatorade, plus I add more salt) you need to have glucose present aka, sugars! I don't have the proof, but it is very interesting that I had a super race at Grandma's 2006, in which I used Gatorade, and this year I used Gu2O and had not so good of a race. Now this could be just a coincidence, or the sugar really makes a difference in my body. I think you can guess, but I sure as hell will be using Gatorade in my next marathon unless someone can put the "bull shit" stamp on this whole topic. All this is so frustrating because a lot of my competitors just use the water tables and a little ultima and feel just fine. I just seem to rid my body of sodium easier then the next guy. There will be some research into this whole topic, but the basics is true: you need glucose to absorb sodium.

Tuesday, June 19, 2007

WILCO will be in Duluth Late Summer

I forgot the exact date...it was in the Duluth News Tribune today, but Wilco will be at the Bayfront Park late this summer. Good news for Wilco fans!!

Quick Update

My legs feel much better today, as well as my achilles. My nose on the other hand is very sore...Lucas broke it yesterday with one hell of a head-butt. He didn't know I was behind him on the bed and we were wrestling, and bam! It looks nice! Sorry no photos, but the swelling is going down this morning.

I don't know if I can wait a whole week not to run? I am already thinking of the possibility of Houston in Jan. Maybe I will give it a few days and the energy will wear off.

To those who care: go to grandma's marathon site, click on "other info.." click on photos or just go to: www.marathonfoto.com and scroll down to grandma's 2007 and fill in the information on the runner you are looking up. My number on saturday was 1178. last name robertson.

Monday, June 18, 2007

Week of Rest

Now that the dust has settled I am ready for a week of rest. I was reading one of my training plan books and they talked to Kristy Johnston after a marathon. She said she looked forward to the time off, good marathon or bad, and took three weeks completely off of running and drank beer. Sounds good, but I will only take one week off. My lateral quads are a bit sore, and of course my right achilles. I'm going to see the sports medicine doctor on friday, just to make sure nothing is wrecked too bad down there.

My thanks goes out to my family who support my running, and to many friends who cheered me on that hot grandma's day. I got a lot of congrats at work and it really makes you realize sometimes how lucky you are just to get to the finish line. I like to say, the marathon is a total "crap shoot".