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


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