Starting Over

Three weeks of next to zero running makes one "out of it". I ran slowly this morning down some trails and up others. I really took it easy to make sure little stress was on the calves/achilles. The wind was howling but the temps were quite nice albeit below normal for this time of year. I really wanted to do another loop in the evening but decided against it in hopes to have a nice run tomorrow.

Totals: 38:30  5 miles

Test Run

I haven't ran a step since Monday. Each morning my lower legs felt terrible. The foot bones, achilles, calves all sore and tight.

This morning was a bit better so I decided to get moving and head out for a short loop with the dog and run some if I felt good. What's nice now is the trails are opening up and drying some so any mileage in the woods is better than on the pavement. Buddy and I headed to the woodchip trails near UMD and ran a loop, along with a short loop through campus. As time passed (5 or more minutes) my legs loosened up and actually felt pretty good. Tomorrow I will "test the waters" a bit more and see if I can start ramping up the mileage again. Let's hope, Grandma's is seven weeks away and I haven't written it off quite yet.

Totals: 3 miles with the dog.

A Step in The Right Direction

I woke up early and warmed up the achilles/calves and headed out the door for an unknown distance. After a mile or so things felt pretty good. I noticed a huge difference in my calves when I could run on the gravel, grass, or just about anything but pavement. Almost no tightness being off pavement! I took it easy for my short loop then got the dog and headed into "Rock Hill" for a short loop. *It is still quite soft and wet on those trails.*  I will probably cross train in the pool tomorrow.

Totals: ~ 38:00  5 miles

Major Down Time

Friday= Took the family and went to visit my parents in Michigan. I thought this would be a good opportunity to take some time away from running and see how the achilles responded. My dad and I did a brisk walk taking our chocolate lab Buddy as well. 

Totals: 3 mile walk

Saturday= another day off of running but Kari and I had a nice walk in the Porcupine Mountains for about an hour. We discovered a  new rental cabin the park had built near the lake. Spending time in the "Porkies" gives such a sense of peace for me. Over the years I have used the trails, shoreline, etc... as a place to put all life into perspective and to help answer some questions of "what to do?" I always leave the park feeling much better!

Total: 1:00:00 walking trails

Sunday= Travel day. Woke up this morning to snow! Why do we live up north? I have difficulty answering this question sometimes. 

The achilles is feeling much better and I may try running tomorrow.

Weeks Totals: 9 miles running, cross training...

Years Totals: 797 miles

Cross Train Rush

In the past I have shared many conversations with other runners about the "runners high". Many have said that other activities don't give them the high. I agreed up to today. Knowing that I need to attempt to keep cross training into my daily schedule until the achilles heals, I want a minimum of a hour of activity. This morning I did one of Pete Pfitzingers aqua jogging workouts. Five minute warm-up followed by 5X 1:30 hard, (30 sec. rest) 2 sets with five minute warm-down. A good workout. I followed this by doing 26 minutes of swimming laps. At the end I had "the high" and felt quite good. I believe this is the first time I felt that way after a pool workout. Good stuff!

Totals: 58:00 cross training in pool.

Down and Out

Monday: ran an easy loop just to monitor the achilles. Not good. I may be headed down the same track as last year, I must be patient. 

Totals: 45:00  6+ miles

Tuesday: Real easy short run. Achilles are in trouble.  

Totals:  ~ 3 miles

Today I did no running. I should have gotten up and swam/aqua jog but I didn't. Last night I did manage to get a decent "core" exercise session in. I need to be doing this 3-4 days a week. When I do the achilles exercises I have no pain. The pain appears when I am toeing off during the running stride. I may have got this early, I am hoping. The jury is still out.

Another Down Week

I finished out the week with another less than ideal run. I had a decent medium distance run going and all of a sudden at about an hour my left low calf/achilles started to tighten. Instead of pushing home, I stopped at the DRC store and made a phone call to get picked up. A mature move on my part I must say.  I was hoping to get things going again but not the case. See how the morning goes.

Totals: 1:05:00  9 miles

Weeks Totals: 36 miles (4 days running/ 1 swimming)

Years Totals: 788 miles

Friday=  0 miles

Saturday=  0 miles

Recovery Cross Train

I hit the pool this morning for some cross training to allow the legs to recover. After yesterday's fiasco I was quite happy not to be putting on running shoes! The pool was good. I did a little aqua jogging and 20+ minutes of swimming. It has been a bit since I was in the pool so I didn't want to do too much swimming and end up with a sore back and or shoulders. Overall a good day. Maybe another off day tomorrow and a couple massages very soon!

Totals: 32:00 cross training (aqua jog/swim)

Worst Day of the Year

When I walked down the stairs this morning to get to my running clothes I had a feeling that things might not go so well from a running standpoint. I was right. After attempting to warm up and do some stretches I headed out the door and hobbled through the first ten minutes, while at the same time talking myself to keep going as I wanted to turn home and call it quits. After ten minutes or so things got a little better but not much. I was over dressed, (temp. at 5am was 49F) and my calf, achilles, and much of my lower body ached! Not good when you had a fourteen miler planned. I decided to turn around at six miles and took my gel hoping for some extra power, and drank most of my Gatorade to keep the fluids in. The trip home was just as miserable. I will not run tomorrow morning, instead I will probably swim and aqua jog.

Totals: 1:22:00  11+ miles

Nice to Be Warm

Just another easy general aerobic run this morning with some strider's thrown in to help loosen up the legs. One problem... the left calf/achilles didn't loosen up the way it had the past few mornings and now I am a bit worried of having a full-blown achilles tendonitis again. Not going down that road again! I cut the run a bit short and called it for what it was worth.

On a side note, it sure was nice to be warm again. The weather is changing so fast.

Totals: 1:00:00  8 miles

Morning Excitement

Today's morning run had a little excitement to wake me up. I had heard on the newscast that there was an "explosion" on the west hillside. I had planned on doing an out and back on skyline as my recovery run so I thought there might be a chance to sneak in and see what was up. Go Here to see the coverage. Lucky the property was not occupied at the time.

The run was easy and slow. My legs were a bit sore and I had a tinge of right knee IT band symptoms towards the end. It is very apparent that I need a massage and some serious stretches for a couple of days. 

Totals: 1:00:00  8 miles

Whew!

I made it through a decent longer run this morning without too many issues. By "too many" I mean one major issue being my left lower calf. It was a bit stiff this morning but I was able to get it loose pretty easy with some gradual stretches.  The calf gave me hints that it was tighter than normal but never went into a full spasm. Here's hoping to have this "issue" behind me and I will be able to build the mileage again.

Since I wasn't too sure how the run would go this morning I made sure I didn't get too far from the house and decided to do loops. Check out the loop Here. I have mentioned before that I enjoy doing loops like this from time to time because it offers a lot of "benefits". As you can see by the course profile it offers plenty of hills and flats. It also offers me a wonderful opportunity to get the fluids and gels without having to carry them. (I do carry H2O on hot days) My splits for the two loop were 46:50, 45:35 then 27:32 for a shorter version to make up near 18 miles. As the splits indicate I picked up the pace quite a bit the last loop and the shorter loop was quicker yet. Ending a longer run like this keeps my motivation going as it always feels good to be running a faster pace when finishing up.

I couldn't fit the video I shot during the storm Saturday (file too big) but I will include a couple before and after photos in our yard. The snow doesn't look too impressive but the wind was crazy making white-out conditions for nearly 12-16 hours!

Totals: 2:00:00  18 miles

Weeks Totals: 42 miles (4 days)

Years Totals: 752 miles

The Storm is Over

The April storm of 2008 is over. It ended a bit quicker than the forecasters predicted. Last night after work the snow had already stopped and after snow blowing for about an hour the family packed up and headed to the Brewhouse for some good eats and a pint of yummy beer. I'll attempt to get some photos of the storm, or video soon.

As for my running, it has mostly been non-existent  for this week secondary to the pulled lower calf muscle last Saturday. It has slowly gotten better over the week but running seemed to aggravate it, so I didn't do much of that. Thursday I tried to run but only ran for two or three minutes then took Buddy out for  a nice walk in the park.

Friday was the worst of the storm and I didn't run. 

That leads me into today's run. I knew that Dave would have a run planned so I called on him for some motivation. Bam! He had a new ten miler mapped out and it was calling our names. After a test on our treadmill I determined I could indeed give it a go on the roads. North of Duluth offers a lot of "country-style" roads and it was a perfect fit since most of the city streets are sloppy and still in the process of getting cleared of all the slush and snow. I had twinges from time to time in the calf but nothing too major. It looks like with some proper care I should be able to ramp up the mileage again. (fingers crossed).

Totals: 1:10:24  10 miles

Decisions

Yet another morning of disappointment from my calf. Boy, I did a number on this and I just can't get it to release. This morning it didn't loosen much and caused me to cut the run really short. Obviously if things don't improve really quick the 50K is OUT for this weekend. This will be a hard decision for me because I have been looking forward to this all spring. I must be smart now if I am going to make it to the starting line of Grandma's in June.

Totals: 46:00  6+ miles

*side note... the weather looks like a "potential" snow storm on Friday. Up to 16-20" of snow!!! This may lock me in town despite the calf.

Just OK

Monday: 0 miles (calf still bothersome) 

This morning I figured I had the kinks worked out of the calf and headed out on one of my usual loops of 8-10 miles depending on the turn-around point. I had to make it the shorter loop because the calf didn't loosen the way I had predicted. Damn! A couple of easier days now will hopefully benefit me in the future.

Totals: 1:00:00 +  8 miles

No-Go

The achilles/lower calf was still quite sore with running. I can stretch and it doesn't hurt at all. The achilles strength work doesn't hurt. I think it is a tight lower calf that is ultimately pulling on the achilles. 

No running, I did a short workout on the bike. Fast RPM with some intervals just to get the heart rate up.

Totals: 46 minutes biking

lots of stretching

This was supposed to be an "easy" down week of running and it turned out to be a week of almost no running. Here's hoping for better day's next week.

Weeks Totals: 39 miles

Years Totals: 710 miles

Strive Scholorship

Amazing the difference a day can make. Yesterday I woke up feeling like I was on the verge of a major cold. During the day at work I slowly got better and by last evening I committed to running a 5k in WBL.  

After an early morning wake up, Erik and I headed south. I didn't know what to expect for pace, but I was hoping for a sub-17:00 effort! We did a warm-up and a short 3-4 min. "Jack pick-up" and soon it was time to line up. The field was rather small, but at least it was a field, and better than chasing Erik down "the shore" up in Duluth during a time trial. We opened in 5:19 into a slight head-wind. I felt like this was an effort that was sustainable for 2.1 more. After the turn, and with a slight tail-wind I expected to see 10:40-45 and was a bit stunned to see 11:00.?? I had a little tightness/pain starting in my left lower gastroc that was pulling on my achilles, but I didn't think it slowed us down that much. Erik was taking the lead at this point and pulling us to the finish. We passed 3 in 16:25 and he finished in 16:53 or so and me in 16:56. A 1-2 finish for DRC!

Totals: 7 miles (warm up, race, cool down)

No More Fight

After having my wife and child sick with some form of "bug" over the last month or so, my immunity finally gave in. I woke up extremely fatigued, sore, listless and in no mood to run. At this point, it is better to be cautious than bull-headed. I had all my running gear on but decided the futon, fireplace, and sleeping bag would be better. I woke up 90 minutes later and got ready for work.

Totals: 0 miles  (90 min. more sleep)

Skunks

I'm sure many of you can relate to this. Spring season means looking out for skunks. I was running my short recovery loop and got the wiff. The odor of the black and white cat. I never saw the critter but was on the cautious look out. My worst nightmare of getting sprayed just hours before having to go to work.

Did my cemetery-UMD loop with some added striders. Legs felt pretty good. I am fighting a little cold and hope this doesn't become one of those full-blown head colds.

Totals: 45:20  6 miles

Spring Snow

We didn't get as much snow as much of the region but we did manage to see about 2-3" of wet snow on Monday night. By the time I got home from work yesterday it was all gone. The bonus of Spring sunlight.  I managed to get out and do a short "medium-distance" run this morning. I wasn't sure if I was even going to be able to run after a little mishap last evening. I was carrying in groceries and when I opened out storm door I managed to throttle my knee right into the edge of the door. Pain to the point I got lightheaded. OUCH! (that's not what I wanted to scream but not much else I could do when our 3 year old was right next to me) 600 mg. Motrin and Ice packs, a beer, and a little rest and I was able to run pain-free this morning.  Out and back on west Skyline, ran into Tom and did my "back" with him.

Totals: 1:16:30  11.5 miles

Tuesday:

General aerobic with 8X100 meter striders in the snow. Not the best footing but better than some runs in the recent past. Legs are feeling much better.

Totals: 58:00  8 miles

Gangsta's

Today marked the first day of my focus plan. I sure was happy to take it easy and run by how I felt. I felt tired so I ran slow. My legs actually felt much better when I was done, and I did a complete set of stretches and achilles exercises just to get the legs/calves loose. 

The only other high, or low, in my run was the series of gun shots I heard at 5:40 am. Two pops followed shortly by three more. It was at this moment when I did a 180 turn and headed back to the house. (I don't need any strays to the calves, I have my own problems) That was a first!

Totals: 45:27  6 miles

Loops

I wanted a long run that would make it easy for getting fluids without having to drive any place. The best option usually is loops from the house using the front porch as the "aide station". For some people this doesn't sound very appealing but it makes the distance go pretty quick and gives you very good opportunity to keep the fluids in. I must admit, there are days where doing loops just isn't in the books and the thought makes me even more tired.

The loop is of rolling terrain and offers a good opportunity to feel the quads pound on some downhill stretches. (I guess this would be beneficial if I were running Boston) I have attempted measuring it once or twice and have estimated it near 6.7 miles. (years before all these GPS gadgets)  The first loop felt OK and I figured the middle loops I would mentally suffer, which I didn't, and the last loop had my quads screaming on the downhill sections. Splits were quite even at: 46:49, 46:34, 47:03 

Next week as I mentioned earlier is starting my 12 week focus plan. (I think I have the weeks counted out accurately now) It will also be a week of "rest" for me as it will probably call for 65-70 miles. I'm looking forward to it!

Totals: 2:20:27  ~20 miles

Weeks Totals: 82.5 miles

Years Totals: 671.5 miles

Open Season

I say "open season" on all crows. Why don't people shoot them? I'm not a big hunter or "gun person" but I say take them all out. How many of you have been woken up by a flock of crows (is it flock?) at 5 am just because they are fighting over the morning garbage? This mornings run started with a bunch up at the tree tops crowing away at me like they were waiting for me to drop dead just so they could eat.

My run was an "urban" run today. After meandering down Chester trails I made my way to Superior street and ran the early morning downtown streets. Surprisingly a lot of runners out this morning... spring fever. After rounding the canal I made my way home via the Lakewalk, London Road and up Tischer Creek trails. Overall a great run just to get the legs loose for tomorrows longer run. 

I am up to ~200 miles on the NB 790's and have no complaints. Great shoes!!!

Totals: 1:12:00  10 miles

Flat

I could see this coming as it is my 5th week in building base and for me the final prep week for my 12 week plan. I was trying to repeat last week but since Sunday's twenty I have not returned to feeling "peppy". I don't have any serious aches or pains to worry about but an overall feeling of flat.  I believe this to be appropriate for the volume I have done and next weeks running will look very similar to Pfitzinger's first marathon week in his 12 week plan which ultimately will be a "down/recovery" week for me and I am looking forward to it. 

This morning I headed out for another medium distance run but fell short a bit due to the feelings I described above. The route was out on country roads, moderately hilly with no wind to contend with, which was nice. (cool temps though 10F) For most of the loop I felt like I was well under 7:00 pace and in the past this loop was run closer to 6:20's which will be the goal pace in weeks to come.

Totals: 1:33:00  ~13.5 miles

Thursday:

Recovery run on the roads and trails. The trails are toast for now. They have too much uneven snow from the "day-walkers".  My legs felt much better after the run so I took Buddy out for a short loop once I got home. I am working on getting Buddy out for 3 or 4 runs a week and hope to have him with on some weekend runs this spring. 

Totals: 55:00  7 miles

Nutrition

I have made reference to this in the past and once again this morning it hit me in the face. The importance of proper fueling. I ate like a horse after Sunday's run and Monday was much of the same. Yesterday after work my wife and I had an appointment and I didn't eat until 8:30 last night AND it was pizza! Complete shit when you are planning close to a 2 hour run the next morning. It may have been the lack of proper nutrition or it may be the extended lag of the twenty miler on Sunday but my legs were dead and heavy for most of the second half of the run. Having said that, I did negative splits by over a minute coming back. I did the same run as last Friday, which was out and back to 40th west.  

Totals: 1:44:32  15 miles

Tuesday: 

Another easy general aerobic run with some fartleks thrown in and a couple of harder hills as well. Legs felt great! Had a little snow to contend with. Overall, it feels like a good recovery from Sunday's run.

Totals: 1:02:30  9 miles

Chilly Recovery

Just a bit chilly this morning (8F) felt good for the recovery run. A no-frills run, still a bit tired and sore from yesterday's long run but all I did is take it easy and try not to worry about the pace. 

Totals: 1:00:00  8 miles

Serves Me Right

Yesterday I was replying to Kurt about the snow he had received in St. Paul and I was responding, "glad it was you, not me". Dang, woke up to 4-5" of fluffy white powder snow this morning and didn't really expect it. I really wanted to get in the twenty-miler I had planned so the plotting began. (I should know better to trash-talk about the weather in March living in Duluth)

Today's run was all about motivation. I had a decent week of training going and really needed to run twenty miles today as part of my overall base building phase. (I had ran 18 milers a couple of times) I didn't know what to expect when I hit the road but my goal was to run as much as I could handle in the snow and finish on the treadmill. On the roads the snow was almost unnoticed. It actually gave me a good "cushion" with each step. The problem was to run on roads that hadn't been driven on much. With the tire tracks came slippage. So, off to the trails it was. I managed to run some yesterday and figured as long as the base was there, grip should be decent. The first lap was really good with minimal trouble spots as far as sinking or slipping goes. With each progressive lap the footing became worse and I was starting to wobble a bit with each step. So that's where I called it. Time to go to the treadmill. I had ran fifteen miles in Hartley trails, which I was stoked with, and all I had to do is finish on the treadmill. I got home, ran downstairs to change, tried to minimize the delay and hit the 'mill. It took me a bit but the quads finally relaxed and I settled into 7:13 pace. The last two miles the quads were yelling for me to stop but all else felt super! I finished my first twenty-miler of 2008. Very happy with this one as the first fifteen were a lot more challenging that I was giving them credit for. A good way to end the week. 

After having a decent build-up in January (55-60 mile weeks), and then the major cold weather and my "virus"(I'm not sure which one, but I am sure it was one of those little suckers) that took me out most of February, I am happy with the last four weeks. (66, 74.5, 60, 86 miles respectively) My mileage may stay in the 80 mile per week range but I have to adjust accordingly as the new schedule demands.

I still have to get the specifics but next week will start the twelve week plan for Grandma's Marathon. The basic format of the training will not change much, but the intensities and duration will. 

Totals: 2:37:50  20 miles (15 on snow trails)

Weeks Totals: 86 miles

Years Totals: 589 miles

General Aerobic

Headed out for a "general aerobic" run this morning. I had plans of running roads and snowmobile trails. Once I hit a connector trail and saw what condition they were in I decided to stay on them for the majority of my run. My legs felt fresh right from the door. I was able to stride out on the flats and take it easy on the hills. I finished the run by doing 5 X 100 meter striders in the parking lot near our house. I feel ready for tomorrows long run. (I just need to eat well today)

Totals: 1:06:00  9 miles

In Your Face!

Woke up feeling a bit fatigued this morning and just didn't want to go outside and run. Morning coffee watching the tube and enjoying the morning hours with the paper sounded much better. Not to be though... I made it out the door and eased my way into a medium distance run. I noticed the wind at my back and actually zipped open my jacket a bit to get some extra air flow. My out and back course gave me the opportunity to turn at any moment but the further I went the more I wanted to go out. Turning at 40th ave West I realized what I had in store for the next 56 minutes or so... WIND! Great gusts that actually blew my skinny ass all over the place, literally! I was just happy there wasn't any snow or ice to contend with because my footing was what was keeping me up. In the end I had a decent run that ended up being a quicker pace than last Friday's run. Interesting how that happens. 

Totals: 1:45:07  15+miles

SPRING! Recovery Day

The first day of spring. What a gorgeous day. It started when I was just ten minutes into my run and I noticed the huge full (or near) moon sitting almost on the ground. As I continued the loop the daylight was beginning to appear closer to 0630. That's good news for us "morning workout folk".

The run took me on side roads and then I ventured to the snowmobile trails for a bit. The trails would have been super except when it was warm yesterday some people were walking on them and left foot "holes" and now this morning they were frozen. Bummer. At the end of the run I added a small loop with Buddy (the family chocolate lab). I wish he could join me on all my runs but it is inevitable he would get himself or both of us in "big trouble".  Overall, a good recovery run that left me feeling much better than when I started the run.

Totals: 1:00:00  8.5 miles

Bummer

Just got word of the catastrophe in my sis' town. One of the best restaurants in the region burnt to the ground yesterday. Click here if you missed eating at this amazing place. Our thoughts are with you Rene, family and staff. We are deeply sorry.

Gregg, Kari and Lucas Robertson

Road Miles

With the snow yesterday as well as the warmer temps, it made an interesting morning to figure out which routes would offer the best footing for my run. I didn't think the trails would be worth the effort, so I hit the roads and decided to get out to the "country" roads. My gamble paid off, as these roads were much better than the streets in town. Mainly they are subject to sunlight all day and most of the snow/ice burned off yesterday.

My legs felt good right from the front door and once I got the early hills out of the way I settled into a comfortable pace that was much quicker than the pace I have been running on the trails. Towards the end my legs and hips were beginning to fatigue but tolerable. Another good medium distance run. 

No work for  me today... this is my GF holiday day off.

Totals: 1:34:42  14 miles

Wet Snow

I woke up to about 4" of fresh wet snow on the ground. I attempted to run on the trails again and for the most part they were decent. I just didn't have it in me today to do loops, so after one loop I headed out to the roads and finished. There really wasn't much difference between the trails and the roads this morning as the 4" of snow was the same soft landing everywhere. My legs felt good and hoping for good footing tomorrow as I have a medium distance scheduled. This is the last week of general aerobic base mileage and will turn to a focus 12 week schedule next week or so. I have some homework to do as I will be attempting to mix P. Pfitzinger and J. Daniels Formula along with my own mix as I see necessary. I know what gets me in good shape, but I want to be in GREAT shape come June 21st. I need to step up a notch and hope to stay injury-free. Here's to one more easy week!

Totals: 1:05:00  9 miles

One More Snow Storm

The weather report is for 5" of snow today/tonight. I wanted to have one more good trail run before the storm and also before the end of spring. After this storms comes and goes, more than likely the trails will be off limits until they dry.  This mornings run was just "general aerobic" along with getting out the kinks left over from the water slides all weekend. I did the lower loop twice and was pleasantly surprised in the trail conditions and also how I felt. A good way to start the week.

Totals: 1:17:00  10.5 miles

Slacker Weekend

Had the family in town this weekend and decided to take it "easy" this weekend instead of beating myself up over when to get the long run worked into the crazy weekend schedule. I had a decent run Friday morning, took Saturday off (except the 25-30 trips up the stairs to the top of the water rides) and made an easy hour run this morning.

It is so easy to get down on yourself when you are in "marathon training mode" but sometimes you have to say "screw it". Maybe that is why I haven't run a faster marathon yet... hmmm. Looking forward to having a good week.

Totals: 1:00:09   9 miles

Weeks Totals: 60 miles (six runs)

Years Totals:  503 miles

Pavement?

The early morning hours make it difficult to distinguish the difference between pavement, ice or pavement that is dry but was wet yesterday. I headed out on West Skyline as this roadway is subject to the sun most hours of the day and I figured it would most likely be pavement. I was right for the most part. On the way out I was cautious and had little black ice to contend with. Once I hit the turn (just past 40th west) the sky was starting to brighten up and allow for better visualization of the ground which allowed me to settle in the pace and have a really good run back to the house. Legs felt good. A nice way to end the week.

Totals: 1:54:08  16 miles

*the rest of the weekend will be tough. the family is spending the entire time at the water park. should be fun.

Recovery

After noticing that my legs were still a bit fatigued yesterday I decided it would be best to take a real "recovery" type run. I woke up to 2-3" of fresh wet snow and decided the trails would not be the best option. I stuck to the roads and had a decent easy run through the early morning streets. At the end of the run, which I finished feeling quite well, I knew I had made the right decision. Sometimes you have to really back off and listen to the body.

Totals:  45:47  ~6 miles

Medium Distance

I wasn't quite sure where the best footing for my run would be following the 50F temps yesterday. I decided to try the trails, added a loop of snowmobile trails along the Amity creek and Hawks Ridge and ran some roads back to the house. Overall I felt good. My quads still a bit affected by last Sunday's run? Not sure why this is? Maybe just an overall adjustment to the increased volume? Nothing is painful so that is good.

Totals: 1:32:20  12+miles

Almost a Repeat

My 2007 running was written off secondary to a fall on March 20 2007. A left anterior ankle sprain ultimately resulted in right achilles tendonitis that plagued me the entire year in some fashion or another.  The reason I bring this up is I almost made the same mishap this morning only minutes from having my run complete.  I did another trail run in Hartley, bumped into Chris and ran a bit with him, and on the way home almost wiped-out on the ice once again. Just shy of the one year anniversary. I'm not looking forward to the next several weeks of running as any morning may offer plenty of black ice.

My run went well. The legs were a bit sore at the end, but I have made good progress over the last couple of days. Hopefully tomorrow the rain will hold off until after I run.

Totals: 1:12:44  10 miles

Mild Soreness

I must have worked the legs a bit harder than I gave credit for yesterday. I knew I had a rough run as far as energy goes but I did manage to give myself a case of the quad-pound. The good thing was that this mornings run was an easy recovery run of up to an hour. I hit the trails and concentrated on good form and no worries for the pace. Most everything felt OK, just sore. I managed to eat quite well yesterday and today. Tomorrow will be just over an hour with some harder efforts worked in someway.

Totals: 53:28  7 miles

I Was Due

After having several days (near 16) of good to great running I finally had a bad day. A day I believe should be chalked up to poor nutrition on Saturday.  Breakfast was poor, lunch was OK followed by some deep fried apps. at a restaurant and supper ended the day at 2000 with a bowl of cream of wheat. Far from stellar. You really cannot afford to screw off like that when the following day is scheduled as twenty miler. I tried to do the best I could this morning by delaying the start of my run by over an hour and actually eating breakfast before I ran followed by a glass of gatorade. Too much too late.

I had a plan of running three 6.5 mile loops which would allow me to get in lots of drink and potential eats. I started the first loop and after fifteen minutes I realized a quick change of plans was in order. I added a extension to the first loop and made it almost sixty minutes, good for 8.5 miles. I carried a bottle and drank most of it, stopped at the house and slammed a gel and half of another bottle, made a quick change of clothing (I dressed too hot the first loop) and off I went in the other direction. By doing this I knew I could make my distance pretty easily I just needed to get myself out far enough on the route and all I would have to do is make it back to the house. That is where things started to get down right shitty. My legs/hips fatigued and my psoas muscle on the right side started to spasm. I did a quick mental check of form and relaxed and soon the spasm subsided enough to make it home. I didn't quite make the distance I wanted (20) but it was a run that was very important not to scrap. In the end I am glad I made it over two hours and hope to recover, rest, and have another decent week of base.

Totals: 2:10:00  18 miles

Weeks Totals: 74.5 miles

Years Totals: 443 miles

Cool But Warmer

I waited until the mercury hit above zero this morning and headed out for a combo road-trail run. I used my new Nike Haywards... great shoes for the roads. I managed to run some trails early on followed by a bit of streets and finishing with trails. My legs felt good and things should be in order for tomorrow's longer effort.

Totals: 1:11:34  9.5 miles

All Together Now....Say Bye, Bye!

I'm being optimistic here and after this mornings run I am saying "Bye for now, see you next year winter!" (the weather forecast for tomorrow is -4 in the early morning then warming up) When I was getting ready to roll out for the run it was -14F with a wind gusting at 10mph. Perfect for the woods. The first five minutes to the trail head actually hurt, a lot! I was determined to get  at least one decent loop then go home and finish on the treadmill. After my first loop (approx. 55 minutes) I felt decent and decided to head out for another loop and just get my time done outside. I can honestly say the worst part was my hands. They were cold. I had a pair of the "hand-warmer" packets and one of them blew open in my mitt and thus I had only one to use. I kept it in my dominant hand mitt, just incase I was to loose a hand I didn't want it to be the good one!  

At any rate, I had a good run again. I was looking to run closer to two hours but it just wasn't in the cards this morning. I am looking forward to the weekend long run and that should finish my week with yet another good building week.

*the picture is immediately after my run and I wanted to kiss this weather good bye and not deal with it until next Dec. or Jan.

Totals: 1:33:00  ~12 miles

Assumptions

It's never good to assume. You know the line, " it makes an ass out of you and me". This morning I assumed the temps would be like most March mornings, nope. I assumed the I-Pod would be ready to go and finally after I threaded the ear buds and found a pocket to store it in I then realized the battery was dead. I assumed the trails would be the same day after day, after all why would they change? I had a branch tag me in the face that hasn't been there in previous mornings, damn. I also assumed that I could go to the Burrito Union and have a couple pints and a burrito and not have it affect me at 0600, Wrong!

I did have a decent easy run this morning despite all the wrong assumptions and I did guess correctly on the footing. No grips necessary. Legs feel awesome!

Total: 50:00 (no watch just estimate) ~7 miles

Light Fluff

Woke up this morning to a layer of "light fluff" snow on the ground. Less than one inch but just enough to allow me to use the "get a grips" on my shoes. Hit the trail early to allow me time to get the medium distance in. It sure is nice to have daylight near 0600. Soon after the time shift it will be back to darkness in the early morning run time.

I did the same series of loops in Hartley... just more of them today. Saw Chris's tracks after my second loop, must have just missed you Chris! Had a good day and ate like a pig ate work after this effort.

Totals: 1:38:42  ~12.5 miles

Extra Traction

Most of the ice on the streets is gone for now. I headed to the trails and brought my grips just in case I needed them. I ran one complete loop thinking that the footing was "fair". Since I had the grips in my back pocket I figured I would slip them on just to see if I felt any different. Wow, what a difference! To have the added traction gives you the added confidence in your steps and actually allows you to relax and ultimately run smoother and in my case, quicker the second lap. The trails are in such good shape that on most days the pace is much quicker than in the summer because of the lack of rocks, roots, etc... Another super day on the trails!!

Totals: 1:05:32  9 miles

Ice Coverage! Not on the Trails

After yesterday's warmer weather and a bit of rain late afternoon I figured the entire city to be covered in ice. The streets were down right treacherous but the Hartley trails were in great shape, especially with the added get-a-grips on my shoes. Today was an easy recovery-type workout. Legs felt just a bit tired but no soreness to report! I think all will be back on by tomorrow. Core-work tonight.

Totals: 48:24  ~6.5 miles

No Snow-Mo's

Today we (Rod and I) decided to mix a little road miles with snowmobile trails. The trails were the wrong choice. At 26F they are a bit soft. We slowed and made those sections as easy as we could while getting a super leg workout. Other than the poor footing, the run was excellent and couldn't ask for better weather. The legs, feet, hams all felt good for the most part. Look forward to next weeks build up.

Total: 1:52:37  14miles

Weeks Total: 66 miles

Years Total: 368 miles

Winter Spikes!

I'm sure that I'm not the first to test them out but today I used a pair of old Adidas cross spikes on the Hartley trails. What a wonderful surprise! There was just enough spike to make the difference in traction. My legs felt quite good so I did the complete loop including the "guardrail loop". The flat stretches allowed me to stride out a bit and do just a touch of up-tempo running today. * the right achilles remains to be an area of daily monitoring.

Totals: 1:02:38  8.5 miles

One Little Inch of Snow

We received the one inch of snow they (the meteorologists) were calling for. Just enough to make the footing on the trails poor. I expected this but was still bummed out to have to deal with it. I added the get-a-grips to my 790's and out the door I went.

I did a series of small loops and was having a bit of trouble getting the motivation to make it past ninety minutes. I was headed to the house when I saw Chris up the trail just starting his run. Once I got his attention we started chatting and I decided to add another loop and suddenly things were feeling pretty good. Just what I needed, thanks Chris!

I made a visit to the Chiropractor yesterday and had a wonderful adjustment as well as my feet adjusted. Yup, you can adjust them too. One of my tarsal bones was way out of alignment and needed a fixin'. It immediately felt much better once in place. On the run today my feet felt pretty good and just a bit of calf tightness because of all the slippage. 

Totals: 1:39:30 ~12.5 miles

Easy in the Sun

I woke up at the usual time this morning but decided to roll up in the sleeping bag on the futon, turn on the fireplace, and watch the morning news. Finally, after the sun came up, I decided to make my way out for an easy "recovery" run. I like to do the mindless, no-watch, relaxed runs in between my longer efforts during the week. This morning was no different, as I hit the trails for an abbreviated loop in the daylight which allowed me to notice some ice starting to build up on certain stretches. (mental note for the mornings to come running in the dark.) Tomorrow might be a challenge on the trails depending on how much snow actually accumulates. If it is too much, it will be my first run on the roads in over a week.

Totals: 35:00  ~4.5 miles

Cool Again

This morning was a surprise to see single digit temps with negative wind chills again. After putting on an extra layer I headed for the trails and started my loops. I did feel a bit fatigued for the first half an hour or so but slowly worked into the run and actually felt the best the last half and hour. I got to witness the sun rise and chase a few deer out of their beds. A great run once again. 

* need to monitor the right lateral calf... just a bit tight after the run.

Totals: 1:30:34  ~11.5 miles

Moonlight Skies and Scary Eyes

Another beautiful morning on the Hartley trails. As I headed out, the two-thirds moon was peaking through the minute cloud cover. Mid way through the run the unobstructed moon's glow was gleaming through the trees and lighting up the trails. 

Hartley is a 660+ acre park that has rolling terrain consisting of swamps, alder, hardwoods, and Northern pine plantations. As you could guess, it is the darkest when clipping through the pines. It is here where your imagination will play with you if you let it. Not today. It was real. The eyes... the eyes of a couple curious deer. Probably wondering what that creature was with the glowing light on it's head running through the woods. They didn't stare long, and off they went on their own mission for morning eats.

The run was another good day with minimal to no discomforts. Scary. Just last week I was willing to quit this sport and take up Banjo lessons. (something I will seriously do this year) I read a short article (Nov. 2007 issue) in Trail Runner on Chi Running last night and attempted to incorporate some of those drills into my run. I can see the benefits, but I can also see some of the critics points as well. To go for a run and totally concentrate on form then entire time turns a lot of people off. "It takes away from the fun of going out and relieving stress." I can see their point. At any rate, it has it's benefits just like a lot of little drills and exercises.

Totals: 1:05:05  ~8.5 miles

Another Great Trail Day

Much of the same for my run this morning. Out to the Hartley single track and loops with the headlamp. No pains to discuss. Feet feel real good, as well as the hamstrings and calves. Hopefully this can continue through the next four weeks. I plan to build rather quick over the next four weeks.

Totals: 46:00  ~6.5 miles (790's)

Ending Strong

This week ended quite well with today's run. I decided since the trails are in the best shape of the year I will run the trails everyday until they are no longer feasible to run them. I am hoping for this next week to allow me running the majority of my miles on these trails.

Today I decided to try the 790's for a bit of a longer run. They worked! My legs and feet haven't felt this good for weeks. Coincidence? Maybe... I am just thankful.

I did a series of loops on the Hartley trails and SHT trails out to the gas line and back. A great day.

Totals: 1:31:28  ~11.5 miles

Weeks Totals: 38 miles

Years Totals: 302 miles

The Sun is Great!

I did a late morning/early afternoon run in Hartley on the single track wearing my new shoes: New Balance 790's, click here to see them. They felt great on the trails today. They are packed snow from mountain bikes, walkers, runners and anything else that used the trails to meander through the woods. One quick, shorter loop to test and all seems quite well. This has been three days of running and no achilles pain and no foot pain when I am actually running. (my foot pain/soreness is right away in the morning and is gone by the time I walk down the stairs?)

Congrats to all the locals who kicked ass at the Birkie!

Totals: 40:00   ~6 miles

Repeat

This morning I did close to the same loop as yesterday with an added loop. I didn't have to work so I was able to leave an hour later and thus allowing me to run with daylight! As I mentioned yesterday the trails are in super shape with some added grip on the shoes. Two days in a row feeling pretty good.  The only problem today is the right foot, arch and metatarsals continue to be sore. The achilles has been decent the last two runs.

Totals: 1:00:00  ~8 miles

An Attempt at Eclipse

Just a quick photo of last nights eclipse.  If you click on the photo, it does enlarge on your screen and has a bit better quality and details.

What the ??? Cold Choppers

After taking a few more days off of running I decided that this morning would be the day to test the feet. I failed to look at the forecast for the morning hours and was very surprised to see temps -10F (-20 F windchill). Shit! Another morning of suffering. Well, I had it in my head to run outside so I got ready and headed for the trails as this would probably offer me the best protection from the wind. The trails in Hartley are amazing right now. Great running!! After a bit of a warm up my feet and legs felt very good... too good, the kind of good like "what the hell, why have I been taking days off?" The loop was easy pace and rolling and offered the protection from the wind I needed, except for one thing. My hands were cold and I was wearing Choppers. Yes, choppers. The kind of old leather mitts your grandpa wore when he was blowing snow, hauling wood, or any other minus zero winter morning task in northern minnesota.( or michigan) I've been criticised for wearing my old choppers by many a runners, but they offer great warmth. Usually. Why were my hands cold? Maybe just another year of age and one more step closer to full blown Raynauds. 

Totals: 43:00  6 miles

Wednesday= 0 miles (lots of stretching, massage ball work)

WINDCHILL

Another bad morning with the windchills -20F! No running outside and quite honestly, I shouldn't be running... the achilles was very sore this morning. This sucks!

totals: 0 miles  

Just Gettin' Out

It was snowing again this morning making for less than ideal footing conditions but I managed to get out and do a short loop. I wanted an hour, but settled for my six mile loop. I noticed my right achilles acting up again and will need to monitor real close.

Totals: 44:00   6 miles

A bit Sore

I did the Book Across the Bay 10K ski race last night and had a decent time. I haven't been on my skis for two years and took them down from the rafters in my garage yesterday, had a buddy throw some wax on them, and lined up for the race. The race conditions were a bit rough for the first two or three k's and then we turned and had the wind on our back until the end. My time was 35:45ish and 115th place overall. A good time and great food and beverage afterwards.

As for my run today, I was a bit sore and managed to get in a nice run out and back on West Skyline.  I hope this next week to have a decent return to consistent running.

Totals: 1:04:30  8.5 miles

Weeks Total: 30 miles

Years Total: 264.5 miles

Daylight is Nice

To run with daylight sure is nice. Two days a week of running with natural light just isn't normal. The loop this morning took me down to London Road, lake walk, up Chester Creek trails and home via Skyline-UMD. I have run this loop many times in the past and the last twenty five minutes are all up a decent grade. Usually this leaves me feeling pretty wasted but not today. The hills actually felt better than the flats. Maybe a ski tonight at the Book Across the Bay 10k in Ashland/Washburn WI. Here is the link to the race.

Totals: 1:03:00  8 miles

Thurs.  0 miles

Friday  0 miles

Short but Good

The nights sleep didn't go so well and as a result I remained in bed for an extra forty minutes this morning which ultimately resulted in a shorter run because I forgot my wife had to leave for work (doesn't usually work Wed.) at 0700. It ended up being a blessing in disguise. I did a short and quicker morning loop and felt really good. My legs are starting to get a bit more loose and fluid and with little soreness. Let's hope they hold up to tomorrows mid distance run.

Totals: 35:00  5 miles

Improvement

It was nice to see the temps above zero this morning, but better seeing no wind blowing. I decided to run a easy loop to see how the legs were going to hold up. Right out the door I felt good and was hoping it would last more than a couple of miles. The morning treated me well as I did most of the run feeling well and minimal soreness or achy spots. To do it two or three days in a row will show me I am ready to resume base building. (I have a long way to go)  Woodland, Martin, Vermilion home via E. St. Marie.

Totals: 56:00  ~8 miles

Monday: 0 miles (still bad attitude with the wind chills -25F)

Rest Week???

Let's just chalk up this past week to "rest". Be it mental, physical, or what ever the hell you want to call it, I took it off.

Friday: 0 miles (legs feel shitty)

Saturday: easy out and back on Skyline with Erik, legs felt terrible when done 1:03:00  8+ miles

Sunday: -41F wind chill, still bad attitude and no treadmill running. 0 miles

Weeks Mileage: 18 Whopping Miles

Years Mileage: 234.5 miles

Test Run

I finally woke up and didn't have any discomforts to talk about. Nice! I got my gear on and headed out for and easy run and hoped to make it an hour or more. The first fifteen minutes felt really good but then my lower calf started to tighten. I stopped stretched it out and continued on my way. Once I got to the turn in the run that would make it an hour I decided to make my way home and tend to the calf muscle and hopefully snuff it out, not make it worse. In the end I had a decent run that was tons better than most runs last week, and more importantly, the left hamstring was not a factor.

Totals: 43:00  6 miles

Inevitable

I could see this coming for over a week. Time off. As I posted last week, I am a bit surprised with the little mileage I have been running and having hamstring trouble to this degree. I also mentioned my feet giving me trouble, which is a bit better. The major trouble is the left hamstring and its constant tightness and pulling, even at night.

 

Monday: easy, slow (some walking) recovery  4+ miles (33:00)

Tuesday: same thing 0 miles

Wednesday: feeling better, but with the new snow why run and aggravate, so I headed to the pool and did 30 minutes swim. I may do some biking tonight?

My Not So Long Run

Today was supposed to be a bump in time for my long run of the week. That didn't happen. What did happen was a serious increase in intensity. I did a group run that was a bit faster than my usual Sunday runs, at least in early February. Once I had a flavor of the pace I immediately changed my overall run time down a bit to adjust for the increase in intensity. I thought it would be counterproductive to run both farther and much faster in the same weekend. For the most part things felt good. I really got beat up on the downhills. My left hamstring was screaming but soon after the hills all felt good and the 6:30 miles were doable. Next week will be back to the basics, and I will focus on getting my two mid-distance runs and one good longer run next weekend. Thanks for an interesting run fellas.

Totals: 1:29:00  ~13 miles

Weeks Totals: 43.5 miles

Years Totals: 259 miles

Throwin' an Old Dog a Bone

Once in a while, usually just after one does a decent amount of bichin' about something, somebody, or some type of power "throw's you a bone". That's what I call today's run. I didn't feel too much better this morning as my left hamstring continues to be tight, and my right foot (tarsals) seem to remain sore for some unknown reason. 

Instead of running right out of bed I decided to make today an afternoon workout, as much as I dislike PM workouts. Lucas and I headed out to watch the Frozen 5k at the Armory. There was just a little snowfall this morning, just enough to make you think of your foot placement. Mens Winner: Tony Meyers: 15:50ish and Women's Winner: Marlo Crosby-McGaver: 18:35ish. (complete results to be found at Northlandrunner.com) After the race, upon getting home, my wife just finished her distance run for the week and now it was my turn. I quickly decided that I should run on the treadmill just incase I had another run like yesterday.  I did my usual warmup for two miles in 15:00 and proceeded to run a little "up-tempo" workout. I use the term "up-tempo" because it isn't really true Tempo (LT) pace rather just a pace that makes me work a bit but not killin' me pace either. For today this pace ended up being 10mph or 6:00 min/mile pace. I did 5 X 2 minutes at the pace with one minute rest. This was just enough to make me feel a bit fatigued and also to introduce the legs into quicker paces that are soon to come. In the end, I had a decent workout that allowed my hamstrings and feet to participate. Like I said, someone threw me a bone. Thanks.

Totals: 43:00  6 miles

Frustrations

After this mornings run I am perplexed. I feel I have been taking it quite easy and attempting to ease into the mileage, do the proper stretches, exercises and take days off when things just don't feel right. Still no luck, I felt like shit today.

I took yesterday off, mainly because of a mental funk and I didn't want to run outside and fight the icy roads. The treadmill didn't seem any more appealing so I did some weights and ball/core exercises followed by some decent stretches. I felt quite good most of the day and my legs were appreciating the time off.

This mornings run started off very well, actually the best I have felt in some time. After thirty minutes of running everything changed. My legs slowly became heavy and lead-like, along with the pulling hamstrings. Both of them! I had to really ease off on the pace and "just finish" the run. I didn't make the time I wanted and had to cut the workout short by ten minutes. I find this quite frustrating, and quite honestly I am going to have a difficult time dragging my ass out of bed to go running and feel like complete garbage. I only hope this weekend things improve and I can gain some momentum going into next week. I need to have some good energy vibes, as the true marathon schedule starts in two weeks.

Totals: 1:12:54  ~10 miles

Sore Feet... Dead Legs

I have mentioned in past posts about the difficulty I am having with sore feet. Most recently I have been having sore ankles and sore lateral aspects of my right foot and sore medial calcaneous soreness. I had the chiropractor do some adjustments and all seems to be jivin'. 

When I woke up Tuesday I knew that running was going to be a major "chore". I watched the news for thirty minutes and decided to put on my gear and head for UMD and go for a swim. I was glad I did as swimming hits some major muscle groups that I need to be working. I also did a bit of aqua jogging to make up the time.

Tuesday's Totals: 36:30 of swim and aqua jogging.

As for this mornings workout, I needed to get my mid-week medium distance run. Not going to happen this morning, outside at least. The treadmill is oh so nice on days like this. After a warm up of two miles I set the speed at 8.5 mph and never got comfortable. I had a constant feeling of "lead legs" that never got fluid.  I wanted to make the distance but bailed out at 8.5 miles. The thing about treadmill running is when things are going bad it is too easy to bail out. Had I committed to a mid-distance loop I would have had to complete the run to get home. Now being on a treadmill I didn't "have" to finish the distance so jumping off at an hour was easy to do. ( maybe I'm just a puss, but you get the point)

Totals: 1:00:54  8.5 miles

Easy Monday

Legs felt quite good compared to past mornings as I think the stretching is paying off. I plan to see the chiropractor  this week and attempt to get a massage as well at some point. If all goes well I should have an up mileage week. This mornings run was a no-frills run... just easy running through the cemetery and UMD.

Totals: 45:00  6 miles

Pegasus

First pair of Nike Pegasus I ever owned and right out of the box I ran today's run without problems. I noticed how stiff and clunky the Nike's tend to get compared to some other shoes I have worn in the past. (I also run in the Haywards) As the temps warmed up I could tell the shoes cushioning was a bit better as well.

Kooks and I did a flat course from his house down the lakewalk to Park Point and ran to the airport and back. For the most part I felt pretty decent but overall was just a bit low on energy and my legs remain a bit flat. The left hamstring gave me no problems and I will continue to stretch and push up the mileage as my body will allow. Today was a good day to end a very up and down week.

Totals: 1:38:40  ~13 miles

Weeks Totals: 54 miles

Years Totals: 215.5 miles

Off Again, On Again

The nagging hamstring returned for Friday's run leaving me with a measly 41/2 miles. I have had this hamstring trouble in the past and it goes away without any reason, almost as quick as it shows up. I believe it is from my calves since a week ago I did the run in Hartley and had a lot of uneven surface with major slippage. I wasn't in any mood to run for an hour with nagging hamstring pulling. Friday= 4.5 miles

I woke up this morning not feeling much better and was wondering what cross training I would be doing. I thought of skiing, swimming, using the bike on the trainer but in the end and after some stretching I opted for the treadmill. After a conservative first mile I gradually eased up the speed and ended running most of the miles at 8.3 mph (7:19 pace) HR was 146-148 bpm. At the end of the run I threw in some thirty second striders at 6 min pace just to introduce some up tempo stuff and stretch out the legs. In the end I had run ten miles and was pleasantly surprised how the legs felt.

Bought new Pegasus today... will try them on tomorrows run. No more Haywards, and the new Skylons are not the same like they say they are.

Totals: 1:12:20  10miles

One More Morning of Ice

This seems to be the last real cold morning for a while according to the weather professionals. I didn't expect what I woke up to this morning, -16F (little wind), but I had made a mental commitment to running outside. I put on the layers and got ready to hit the road. As for my hamstring I was still unsure of what was to come.  Within first half mile I almost turned around and went home three different times. I just kept reminding myself that once I warm up all would feel well. For once I was right. After about ten minutes of running I could tell all systems "go", including the hamstring. The stretching and exercises I did for the ham plus the day off yesterday must have made the difference because I didn't feel any pulling!

As for the run, I did a short version of out and back on West Skyline with the wind on my back for the trip home. I don't think I would have liked to be out there over an hour because my face mask was complete ice and near the end of it's life for the day. They can handle only so much spit! Lovely...

Totals: 59:00  8 miles 

No-Good Hamstring

Yesterday, and on previous posts, I mentioned the left hamstring being troublesome. I really felt the tightness yesterday and this morning I was to do a medium distance run. The option of not running was in my head, but I compromised and attempted a run on the treadmill. I'm glad I didn't commit to running a loop outside because I probably would have run farther than I should. I had to cut the run quite short and will do some serious calf and glute stretches today. I think it is referred pain from extremely tight calves and/or glutes... maybe I will be able to run some this evening?

AM totals: 3.6 miles on treadmill (left ham never loosened up)

Fifty-Fifty

The run this morning started off quite well. It may have been that fact that it was a full moon (lots of light) and /or the fact it wasn't -20F! I was running strong and feeling good for near half the run. Then I fell apart. My left hamstring tightened, and both feet got sore. My toes, ankles, achilles, calves... all parts that could get sore did. I struggled for a couple miles and soon was on the last stretch home. I finished into the wind and called it a day. Temps were at 0 when I started. The wind was minimal, but when it did blow it was reported at -20F. (quite a bit better than the weekend)

Totals: 1:04:00  9 miles (woodland,martin,elk,vermlion)

Time on Feet

All I can say of today's run is it was time on my feet. Had I ran on the treadmill I may have quit after a mile or so. I felt flat, legs tired, and quite frankly didn't want to run in the cold. I did my usual Monday morning  cemetery/UMD loop and ran slow! Here's to better day's ahead. Cheers!

Totals: ~6 miles (no watch, near 45 minutes)

Warm Choice

Wake up Temperature= -20F air temp with 5-10mph winds= Run Inside.

I couldn't stand the thought of layering all the clothes and hope I could stay warm for my medium distance run today. Without the wind it is possible, but there is gusty wind most days and today it was just too much to think about. I put on a pair of shorts, shoes, headband, IPod and got my gels and fluids ready for a mental workout on the treadmill.

I did a bit of a warm up and eased the speed up to 8.5 mph for most of the run. HR=141-144. (i found it amazing that taking fluids or gels made my HR up 5 beats) As indicated by my heart rate this was quite comfortable. (i don't have a high max. upper 170's maybe) When I got to 11th mile I slowly increased the speed to 9.1 mph (6:35 pace) and ran the last 3 miles at this pace with a HR=151-153. I felt OK, but I also knew this wasn't a pace yet for me to run all 14 miles. For a treadmill workout this was more than satisfactory at this point in my training. I am just glad I didn't have to worry about poor footing or the air temps.

Tomorrow is back outside for an easy recovery day.

Totals: 1:36:30  14 miles

Weeks Totals: 55.5 miles

Years Totals: 161.5 miles

Frosty Hartley

Wake up Temperature= -16, -20 F, depending on the location in town. Winds near 5-10 mph, not that big of a deal unless the air temp is -20!(recorded wind temps -44F) It will be interesting to see what Eric was dealing with today.

I met Chris, and Erik at Hartley Nature Center at 6:40 as Chris was running a 50 minute loop x3 to get his long run in for the weekend. The trails are the best place to run on a morning like this. It takes me about 4-5 minutes to get to the trailhead and that stretch of road was colder than the entire hour on the trails. With the proper layering it wasn't that bad! I am still searching for the best shoes for these trails... I have tried grip systems and today just wore regular road shoes. I didn't have the confidence that my shoes would offer the proper grip on some of the down hills (still scared as hell of falling since last March) I'm hoping the INOV8's will fit my feet as they look like a nice low profile trail shoe. (hate the bulky one's)

Totals: 1:10:00 ~8 miles

Vermilion

My goal for this morning was to get at least an hour of running in. I just made that time cut as my loop took me just that. I had all the intentions of adding a small loop but the wind had froze my "buff" and quite honestly I'd had enough. Adjusting to the cold takes a day or so. It wasn't all that cold this morning but the wind had temps -10 or worse. My legs felt OK and the right achilles appreciated the day off yesterday. As far as the head-cold I am feeling much better today.

Totals: ~1:00:00 (no watch) 8 miles

Older, Wiser

Last night after work I noticed my energy level was super low. My son has had a runny nose lately and I could feel the "cold-like" symptoms approaching. I took an Airborne slammed some fluids and by the end of the evening I was feeling a bit better. When I woke up this morning I knew I wouldn't be running. My feet were sore, my achilles was just a bit tight, but I could feel the cold still brewing. The next best thing I thought would be to get forty five minutes in the pool and have a decent recovery day. The pool was closed when I got there because UMD isn't back in session and the hours have changed. I walked back home, brewed a strong pot of coffee and proceeded to make breakfast and enjoy a day off. I am hoping the achilles appreciates this and tomorrow I have a decent day. Mentally this day off felt really good!

Totals: 0 miles/ Good Recovery!

West Skyline

By the looks at the weather forecast this may be the last "warmer" morning for some time. It looks like -25 on Friday morning is a strong possibility! Yuk!  I got a decent run on west Skyline this morning heading out to 24th Ave. W. and back. My right Achilles continues to be in the nagging stage and needs immediate attention. I don't need a repeat of last year. I am hoping it is from the jump in mileage (30-60 in three weeks) and will level off if I take good care of it. I will see how feels tomorrow morning and may opt for a biking workout and a swim.

Totals: 1:21:25  ~11.5 miles

Vermilion

Today I did an easy loop out past the cemetery, Vermilion, Elk and back via Vermilion. This is usually a staple in my weekly mileage as it offers little traffic and decent footing. No major happenings, just basic mileage. (note to self... right achilles continues to be on edge, need to keep stretching and exercises)

Totals: 58:00   8 miles

Cooler Temps Coming

This mornings run was a just a preview of the cold temps to come later this week. At least I have a few days to get acclimated. I did an easy morning recovery run and enjoyed every step. The temps were OK, but like I said, cold is coming. My feet and legs felt pretty good and I am looking forward to another building week.

Totals: 43:00  6 miles

Lakewalk Ninety

This mornings run took me to London road, which was an icy disaster, leading onto the Lakewalk, behind the DECC, superior street, up chester and home via UMD. The early miles were easy, due to the ice, and once I hit the pavement my pace was steady. For some reason I chose to wear my I-Pod, still disgusted by the ear buds, and had some new tunes on it which made the time pass a bit better. Even though my right foot was sore from yesterday's run, it was OK today. (i had rolled it several times on the trails yesterday, plus wearing an OLD pair of racing flats was a big mistake) Not much else to say other than it was nice to approach the ninety minute mark again.

Totals: 1:26:18  12 miles

Weeks Totals: 60 miles

Years Totals: 106 miles

Hartley Loops

Recovery day on the trails. Amazing, the trails are at their best of the year! I did a series of loops in Hartley and felt quite good. I actually had to keep myself slow and keep reminded that this was a recovery run, not speed/hill workout. I wore an old pair of Adidas Concerto's along with get-a-grips and that offered decent traction. Another good day on the build-up of mileage.

Totals: 1:02:18   8 miles

Running Tired

The run today was supposed to be another medium distance run. I headed out and for the first two miles I was taking it easy making sure not to slip on ice and also to give me some time to get the Achilles warmed up. Once I crested the Woodland Ave. hill I hit the pavement and started to push the pace a bit. For the remainder of the loop I was able to run mostly on pavement. I was either running a bit too fast or my legs are still adjusting to the increase in volume. (probably a bit of both) I had a good nights sleep and thought I was rested up for this run. It was one of those runs where you think you have the amount of time completed. (it felt like I had ran for 1:10-1:-15) I didn't want to look at my watch and it was a good thing I didn't. When I got back to the house I stopped and was shocked to see the numbers. I hadn't ran quite as far in terms of time, but I felt like I had enough. I look at this as a good workout, even though the distance wasn't what I was looking for. I forgot to add a small loop that would have made this loop the time I needed. No big deal.

Totals: 1:01:07  9 miles

Hartley Singletrack

Today's schedule called for an easy recovery day. I wanted to get off of the roads and Hartley was calling my name. My wife ran there yesterday and mentioned the trails were in good running shape. I wore a pair of Brooks flats and added a pair of "get-a-grips" and that seemed to work quite well. My legs felt pretty decent. My right achilles was a bit tight at first, just a reminder how fragile that old injury is and how I need to monitor it day by day. My path actually crossed with fellow DRC teammate and Duluth trail/ultra stud Chris. (he won the Superior Trail 50 and was runner-up at the Voyageur 50 in 2007) It is quite rare to meet another person in this trail cluster, especially at 0545. We chatted a bit and continued on our own agenda for the morning. In the end I covered about 45 minutes and was happy how I felt. Possibly more snow today or tonight.

Totals: 45:00 ~ 6 miles

Damn Nickleback

Most runners have had this happen. A song gets stuck in your head and you most likely don't like the song all that much. Santana and Chad Kroeger (Into the Night) have that song and it kept going on in my head! I guess it could be worse.

I finally made it out for an entry mid-distance run this morning. My legs felt a bit fatigued, I am guessing from all the slippage lately, but they worked into it and ended pretty decent. I did the west Skyline out and back to the Enger golf clubhouse and back. I went out in 38:46/back in 38:24. Happy to get this run in as it looks like more slick roads are coming with the potential snow tonight.

Totals: 1:17:11  11 miles 

Slick and Soupy

The decision between running outside or on the treadmill wasn't an easy one this morning. I ultimately made the decision to run outside and take my chances. When the roads offered some packed snow the footing was excellent. Most of the roads didn't have snow cover so the bare roads had a lot of black ice. This made for a relatively easy pace once again. The fog was thick as well, so thick I'm not too sure how effective my headlamp was at certain points. My legs felt the ice... all the muscles firing at one time to stabilize my body from falling. At the end I had pretty fatigued hamstrings but for the most part all is well.

Totals: 59:00 ~ 8 miles

Good Thing It's Recovery

Monday's are recovery days. I don't have a lot to "recover" from the prior week but it is nice to take it easy on Monday mornings. It's probably best, as the roads were quite slick with ice... my worst nightmare. I took it easy on the corners, and for the most part, I had decent footing on the course I chose. I did the cemetery/UMD loop in the usual time and was happy with this run.

Totals: 43:00 6 miles

W.P. Fitness Center... It's the Shizzle!

I had an opportunity to use a new fitness center in my home town by accompanying my dad. A brand new facility with all state of the art machines...LANDICE treadmills! I don't think I have ever been as content running on a treadmill, but the Landice is one smooth, quiet machine. (Near 5 Grand for a model like this as well)

As for my workout, I had the opportunity to share conversation with my father for near forty minutes as he worked out on an elliptical machine while I ran. The run was better than average for a treadmill workout, probably due to the newness, but I had no pains to complain about and my stride felt fluid. I didn't want to push too much but managed close to an hour at 7:03 pace. A decent workout nonetheless.

Totals: 57:30 8 miles
Weeks Totals: 52.5 miles
Years Totals: 46 miles

Michigan Run with Kari

Kari, Lucas and I made a trip to Michigan for the weekend to celebrate Lucas's 3rd birthday. Kari and I got to run together while grandma watched Lucas for us.

Our run was an easy run down the road from my parents to Lake Superior in Silver City. We added a short distance from there to get approximately 7.5 for the morning. I am wishing to snowshoe this evening as well. My legs are feeling much better than they did earlier in the week...hopefully a sign of improvement.

Totals: 53:37 7.5 miles

Black Ice

Since we have not received much snow lately the roads are beginning to clear. Not all of them, as there seems to be a lot of black ice and when you run at O-dark thirty you can't tell what is good and what is ice. The good news is I didn't fall today, just seemed like the opportunity was waiting.

I did the extended Pig's loop out to Martin road and back via Vermilion road. My legs are beginning to adjust to the daily running and if all goes as planned I will have a decent "jump" week in mileage. Easy running with not much thinking.

Totals: 58:00 ~8 miles

Clomping in the AM

I wore a pair of Saucony Sinisters this morning and wow were they stiff. At times when I would hit the occasional patch of pavement it sounded like horse hooves hitting the road. Not the ideal shoe for winter running. (Grade=D)

My course took me down the Tischer creek trail to London Road and the Lake walk to 14th ave. After running by the DRC, I hit the Chester creek trails and made my way up to Skyline, then home via UMD. This is a nice loop that offers plenty of variety and for the most part, free of traffic. My hamstrings are screaming the last couple of days, hopefully some good stretches will help calm them down.

Totals: 1:03:00 8.5 miles

Not Today!...

I woke up a bit late this morning. As I stumbled down the stairs and into the dining room I stood by our sliding glass door staring at the smoke from the neighbors chimney's. I didn't actually have to see the smoke, I could hear the wind. (I actually stood at the window for close to ten minutes before making the decision to just go get it done.) That was enough proof the run outside would be one of the " I'm tougher than you" type runs.

Well, thanks to our purchase three years ago I didn't have to go outside. I put on a pair of shorts, shoes, and tee shirt and put on the I-pod and hit the treadmill for a yet to be determined run. I kind of made it up as time passed. After two miles of warm up I decided to play with the incline a bit. I decided that two minutes of hill would be a good stressor and something I could repeat more than once. For everyday running I add a 2% hill, just to make up for the loss of wind resistance. My hills were at 8% with the same running speed. Intervals of 2 minutes with 90 seconds of rest in between X 4 repeats. After the repeats I added two miles of easy running to get in my total for the morning.

My only other challenge is the I-Pod ear buds. They don't fit, and keep falling out after I get a sweat on. Does anybody know if the "rubber-tip" type ear buds work any better???

Totals: 44:22 6 miles with 4X hill repeats at 8% grade. 8.2 mph.

*Lucas picture at bath... wanted a beard like Santa.

2007 Wrap Up

I should be able to wrap up 2007 within a couple of statements. It started off very exciting by being in decent shape in January because of the lack of snow. I had ran several 2 hour runs in December and was looking to bump up the mileage and get some decent workouts in Feb./March. Just as things were looking up, I had quite a fall on some ice and basically that is where my season and ultimately my year fell apart. The injury I sustained from the ice accident was a long one to rehab and as I was returning to longer runs I developed Achilles tendinitis in the opposite foot. July through October was waiting to get back to training without pain. November was a bit better, and December allowed me to run pain free. Going into the new year I am trying to be patient and get the mileage up as safe as possible. I will attempt to up the mileage to 80-90 miles a week and see how I adjust. I have some exciting new adventures planned for the new year and day by day will be my focus.

Crisp First Day

The temps fell last night making the first run of the new year quite crisp. We ran when the temps were right at 0 degrees. As I said before, this makes for pretty good footing. Kooks and I did my loop out to Martin road and home via the Vermilion road. My legs didn't feel fresh at all, and my left hamstring was pulling a bit. Nothing too major, just annoying. Overall, a good way to start the new year.

Totals: ~8miles