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


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