Spring Slushfest

Friday:

I did a nice and easy tour of Kenwood neighborhoods and a short section of Rice Lake Rd. before making my way down to Skyline and heading home. I like doing this loop from time to time because it gives me an opportunity of running some downhill miles without getting beat up too bad. Overall a good run. Legs are feeling really good.

Totals: 57:32   7.7 miles  (7:30 pace)

Saturday:

Yesterday while at work the north land received about 1-2 inches of snow and made the commute home a little white knuckled for some. The snow managed to stick while the overnight temps continued to rise. Once I woke up I decided to lay low for the morning and play with Lucas. He likes to wreskle. (ie: wrestle)

Once I made up my mind to get going the temps were just under 40F and lots of slush! I did a Lakeside out and back and returned via London Rd. and up to the Tischer Creek trails back to the house. Everything felt really good, I just tried to relax on the snowy parts and keep the HR down. I managed to do that pretty well and slowed quite a bit on the return hills just to keep aerobic. Fueled up and readied myself for the long run tomorrow.

Totals: 1:17:30   10.3 miles  (HR 134, 7:32 pace/ 7:15's for 9 miles)

Vermilion Hills

Wednesday:

Easy recovery miles out and back on Vermilion and Hunters Park tour. Legs felt really good after twenty minutes and no issues to talk about. A very enjoyable "rest" day.

Totals: 50:25   6.5 miles   (HR: 123, 7:48 pace)

Thursday:

This morning was a scheduled hill repeat day. The biggest problem I had was finding a 'proper' hill that wasn't covered in ice. Once I made up my mind I did a warm up of thirty plus minutes and settled on the hill on Vermilion near the cemeteries. I was to do 8-10 repeats of at least one minute duration. It felt moderately-hard on the last repeat I did, which was the eighth, so I ended the workout there. Being my first real hill workout in some time I didn't want to over do it and end of too sore to run tomorrow. I finished with a cool down. Felt really good with this workout. 

Totals: 4 mile warmup 

               2.5 miles of hills (up/down)

               4 mile cool down

               ~ 1:20:00 running   10.5 miles total

Intro to Fatigue

It seemed that I recovered quite well from the weekends running and today was scheduled for up to ninety minutes with 10-12 striders at 5k pace. 

I ran out west on Skyline, this seems to be my tuesday route, and this morning I stretched it out to 25th ave. west before making the turn. Once I got on the flats stretches I started my striders that were followed by one minute of full recovery. By the last two I was starting to feel the heavy leg feeling. I stopped at ten feeling just a bit tired. 

The weather was beautiful, in the mid to upper 30's, with just a few icy patches to slide over.

Totals: 1:27:37   12 miles   (HR: 137 ave. 7:16 pace)

Black Ice Season

With the daytime temperatures reaching 50F, there was a great deal of running water on the streets. At 0530 the temps were under 30F and plenty of black ice to make the morning "easy" run just a bit challenging. Legs felt fair with the exception of a tight right lower calf muscle. I think it all it needs is some good massage and stretching and it should be alright.

Totals:  52:20    6.7 miles   (HR 139) *just a bit high

West Skyline Sunshine

We did the same out and back up to west Skyline, over to about 8th ave. West and return. Legs felt pretty decent for this effort. I overdressed a bit, as this is often the case for this time of year. Overall, a good easy long effort.

Splits were as follows: out in 64:20

Return plus extra loop: 74:10

Total: 2:18:31   17.5 miles  (HR 132  pace 7:56)

Weeks Totals: 57.4 miles (6 runs)

Years Totals: 430.4 miles

Sunny Recovery

Beautiful day up north. Temps in the mid 30'sF when I started the run and approaching 40F by the time I was done. 

My legs felt a bit achy after yesterday's run/workout and I think it was a good idea to cut the recovery down a bit. I was going to go for up to 85 minutes but I think that would begin to take away from the workouts purpose and having a bit of a "cold bug" still running in me I thought it would be wise. I bumped into Chris with Ella in the Chariot and managed to run a bit with them. Hope the virus runs out by tomorrow so the long run doesn't get to altered.

Totals:  1:05:21   8.25 miles   (7:56 pace)

Questionable Disaster

Thursday: no running. feeling sick with cold-like symptoms. in the past when i have ignored them the sickness got worse. a day off in March will not affect me too bad come June.

Friday: 

 Yesterday I was supposed to do my first "steady state" workout. I have studied all the zones for HR and estimated paces. It didn't seem right when I looked at it but didn't question it. Once I completed the warm up I zipped up the speed to what I 'estimated' the pace would be. After a couple of minutes I realized quickly that the set speed was too much to continue. I shifted from pace to HR and was going to attempt to keep it at 155 bpm. At this point I didn't have a reason for that number, just a HR that felt comfortable for up to 30 minutes. The splits show that I fell apart rather quickly. 

There are three factors that could play into this small disaster. One, I'm sick. I feel a bit better than yesterday, but not a lot. Second, this workout was on the treadmill and our house was at 65F and once you warmed up I had the feeling it was 80! Lastly, I may have not had the correct pace/HR figured in advance. That is my job to get the zones in order prior to workout based on my estimated fitness level. 

Tomorrow is an easy day and will be just letting the legs turn and flush out.

Splits: 3 mile warm up 23:36

Steady miles: 1st mile: 6:09  HR:155

                           2nd mile: 6:12 HR:157

                          3rd mile: 6:17  HR: 158

                          4th mile: 6:19  HR: 159 (stitch)

*my HR max is 170

Cool down: 3 miles 24:00

Totals: 1:12:48  10 miles

Easy Running

My first run on the treadmill for some time. Kept the pace easy, 7:40's and managed to feel really good. I had snow on the mind, as we got nailed with a bit of a storm last night. After the run I went out and shoveled the drive for 20 minutes.

Totals: 38:00   5 miles

A New Purpose

Most runners that have run a marathon have figured this out on their own. Either by crash and burn, soreness, success or some other way of measurement. When you are training for such an event each day has a purpose. Rest day, easy day, track work, long runs are all examples of daily 'purpose'. The routine of attempting to figure this out correctly is what I found tiring. I don't have to worry any more.

This mornings schedule called for ~75 minutes of easy running with 10-12 strides at 5k pace. I did  this run on the west Skyline route and had a bit of a head wind on the return trip. I'm glad I beat the storm that is brewing. Tomorrow may be a treadmill day.

Totals: 1:17:53   10.7 miles  (HR 136, 7:16 pace)

                                out: 39:51, return: 38:02

Recovery- New Beginning

I put on the HR monitor, took off for the country Vermilion loop and kept the rates under 130 for my recovery run this morning. Legs felt quite well, and very little staleness from yesterday's longer effort. A good recovery run.

A while back I mentioned I was sick of the "thinking" part of running. I have studied for years the different approaches to long distance training, and quite honestly, I didn't want to put in the mental effort this time around. I have taken care of that and paid for coaching services that provided me with the next fifteen weeks of training which takes me up and through Grandma's Marathon. I am very excited to embark on this venture. 

Totals: 47:53   5.9 miles   (HR 128  8:10 pace) 

West, Windy and Long

I was looking to redeem myself from last weeks long run and have a good one. It started kind of rocky as we climbed up from Jeremy's house for nearly three miles to Skyline Blvd. After getting leveled out at the top my legs and breathing settled and things improved fast. By forty minutes I was ready to rock and roll but I knew better and held back. After making our turn, we had the wind at our backs and the urge to push the pace. My running partner for the morning and I decided it was best to fight the urge and hold effort as the pace would drop just by having the winds assistance. We were right, as we negative splitted the out and back by nearly two minutes.

Legs felt pretty good, and the drastic downhills on the return made it a bit difficult, but on the flats I was very happy with the results.

Totals: 2:00:57   15.6 miles   (HR 133,  7:43 pace) 

Weeks Totals: 62 miles

Years Totals: 373 miles

Feels Like Spring

I was just getting ready to make my way out for a run when Chris gave me a call for a Hartley report. I didn't have much to report as Wednesday was my last day on the trails and that could mean a huge difference. We decided to give them a try since it was an easy 8-10 today.

The early trails were in very respectable shape but the upper guardrail loop was nothing to talk about. Pretty shitty for the most part. We made the best of it and ran easy as the conversation made the time and distance cruise past rather quickly. We made our way out to the roads and finished up our distances and called it a day.

The weather almost fooled us into thinking spring was here, but living in Duluth, we know better... far off.

Totals: 1:17:08   9.1 miles  (8:29 pace)

Queasy = Day Off

Still had a few remnants from yesterday's 'episode' so no running this morning. Legs are feeling very good, so no worries.

Totals: 0 miles 

Running Headaches

I'm a bit perplexed. Early this past winter I was doing a lot of running in the Hartely trails which required wearing a headlamp. At one point I had the strap too tight and it would give me a slight headache. I figured that out quickly and problem solved. Until this morning.

I made my way out for the medium distance run and was feeling decent up to seven miles or so. Then I noticed a headache starting across my forehead and temples. My headlamp strap was loose so I didn't quite know what to chalk it up to. Once I got home the headache got much worse so I figured I would drink some fluids, I took 20 oz. water during the run, and take some tylenol to make things improve. They didn't. Then I got nauseated. For me, this seems like a case of the 'dehydration' demons coming out.  I chugged poweraide, water, airborne in water, salt. Nothing to improve the symptoms. * it was at this point I decided not to go to work as one of my wives work partners had the exact same symptoms and he took  a two day leave. Shit, "now I'm sick and will miss a few days of running." The jury is still out. Not sure if it is a bug, or dehydration. I took a LONG hot shower and things improved, but far from normal. What ever my 'normal' is...

The run went quite well given all the information above. I ran a new route and was guessing on the distance and I guessed a bit short as I did about an extra half mile or so. I took one Powergel at seven miles, maybe that's the headache culprit, and my legs felt very good to the end. I ran on HR only. My goal was not to run over 140 bpm and I achieved that. Hopefully I will get some extra rest and and calories and be back on game tomorrow.

Totals: 1:29:06   12.4 miles  (HR 137, 7:13 pace ave.) 

Pleasant Surprise... Not Quite!

The official start of spring isn't for a few weeks yet but this morning was a decent start. The temps were just under 20F and clear skies. 

For some reason I chose to hit the Hartley trails just to see how the footing was and I was surprised to find them in really good shape. I did a short loop through the swamp and made my way to the nature center before noticing the horrid odor of skunk! That is one downfall of spring. I never saw the critter but the odor was one of recent release...

After I made my way to the roads I did a 'Hunters Park' tour before making my way home. In the end I had a wonderful morning of easy HR running. Felt Super!!

Totals: 56:45   7.1 miles   (HR 127, 8:00 pace)

Enger

Today was the start of stretching out the medium distance runs just a bit. My original plan was to run twelve but I didn't manage to get out the door early enough. Probably good though, as I can recover tomorrow and make it Thursday. I heard there might be rain forecasted for then so that may be a treadmill morning. 

Out west on Skyline almost to Piedmont and returned for my run this morning. Such a pleasant surprise to see so much daylight after 0600!! Only to loose it next week with daylight savings...

Out in 40:34 7:23 pace (HR134)

Return 40:06 7:16 pace (HR 139)

Totals: 1:20:41   11 miles  (HR 136, pace 7:19)

Countdown

There may be many things to "countdown" but none so important as the cold temperatures. I have to believe there are limited days left of the bitter cold. I left this morning and the temp was -12F with a slight wind. The return trip from upper Woodland was better with the wind at my back, but still bitter!!

My legs felt pretty decent for such a disaster run yesterday. I'll follow up with a couple sets of legs and back exercises tonight.

Totals:  52:00   6.6 miles

Tightness

This morning I made my way out to Jeremy's house and joined the crew for two hours. I had thought the day would go alright but I was wrong. I never got comfortable and with all the slipping I had some sore and tight calves, hams and lower back to deal with for most of the run. The last half hour was mostly miserable. Sounds fun heh? 

Here's to a better week to come.

Totals: 2:07:00   15.6 miles

Weeks Totals: 46.2 miles

Years Totals: 311.2 miles

Regroup

Thursday: 0 miles

Friday: 0 miles

Saturday: 

Made a nice loop out to twin ponds with Erik. The roads were still a bit slick in spots but decent. The temps into the wind were negative wind chill and coming home I was uncomfortably hot. Just no making me happy today. Legs were OK. Hoping tomorrows long run goes well and finishes off a dismal week in a good way. Looking forward to better weather, though we will not get it tomorrow morning, more negative wind chills.

Totals: 1:07:00  9 miles  (7:34 pace) 

Slick Six

The roads were glazed with a light layer of ice this morning causing a little extra caution. That was OK with me as it was a recovery/ easy day for me. I took Buddy again on our six mile loop that includes a short section of the state snowmobile trail. He sure is enjoying the runs. Felt good and managed to keep the HR fairly low.

Totals: 48:18     6 miles  (8:03 pace)

No Music For You!

Today was a medium distance day. The goal mileage of the medium distance run will be 13-15 miles once up to peak mileage. This week will be a repeat of last as I would like to hold the mileage for another week before bumping up again.

I don't do it often but I wanted some music to accompany me through the darkness this morning. The Nano I just got for Christmas had a zapped battery. Good thing I have a back up. Plugged in and out the door I went only to have the music stop within four miles. Damn... no more tunes!

My route was out and back to Enger tower. Clear streets with minimal snow to deal with sure was nice and it allowed me a decent effort. I am back to monitoring the HR's on specific runs just to insure I don't over run them. Legs felt quite a bit better today and will benefit from another day of leg exercises and stretching.

Totals: 1:10:48   10.1 miles  HR: 138   (6:59 pace)

Out The Door

That was all I kept thinking this morning when I was laying in bed contemplating the run. I knew once my feet hit the floor and I made my way downstairs things would improve. They did once again.

I took Buddy with again as he is enjoying the MWF gig. Out to Vermilion and trails across to J. Duluth and back to the house. Slow and easy was the goal.

Totals: 45:20   5.5 miles   (8:10's?)

The Hood

This mornings run was from Jeremy's house along with four others. Nobody in the group wanted to do many hills so we ran east through the neighborhoods of west Duluth and the friendly 'west end'. For some, this area is termed the hood, while others say it's just another street or avenue. At any rate, 8 am offers little excitement on most streets on a Sunday morning.

My legs were feeling the effects of yesterday's run with all the slipping on the snotty streets. It was my fault though, as I didn't stretch a bit yesterday, and that is  a major part of my routine. I may have to deal with tight hamstrings that I am sure will respond to some stretching and a short recovery day tomorrow and look forward to another week of similar mileage before bumping up again.

Totals: 2:00:00    ~16+ miles 

*forgot the watch/gps

Weeks Totals: 65 miles

Years Totals: 265 miles

General Aerobic Run

I managed to hook up with fellow running pals Chris and Erik for my run. The plan calls for eight easy, but that is always negotiable. After a short road warm up we hit the snowmobile trails, which were not as good as last weekend, and made our way to 7 Bridges Rd. and meandered down to Superior street. Once on the single track through lakeside we made our way to Tischer creek trails and up returning to my house. This is where I called it a day for "recovery". 

Legs felt pretty decent and should bounce back for tomorrows long run. 

Totals: 1:24:40   10.5 miles    (8:05 pace)

Repeat

Scroll back to Wednesday and that was the workout. Easy miles with the dog. He sure loves being back in the woods and smelling every track on the ground.

My legs felt quite well and seem to be adjusting to the volume. 

Good recovery run.

Totals:  46:00  6 miles

Frozen Ten

This was one of those days where you do what you got to do and be done with it. I went west on Skyline around Enger Tower and returned home. I didn't have the GPS on so I was running on frozen effort. Legs felt fair, about a 7/10, if I had to rate them. Just a little fatigued feeling. (i would later find out the pace was a bit quicker than usual)

Decent run and I'm glad I didn't wimp out.

Totals: 1:11:10   10 miles

Mans Best Friend

It's been quite some time since I had a decent run with our dog Buddy. With this mornings scheduled "easy" run and a fresh blanket of snow I couldn't leave him behind. We ran the backroads of Vermilion and snowmobile trails to Jean Duluth Rd. Buddy did quite well for his first serious run in some time and probably will sleep well today.

My legs felt fresh and very light. Quite a nice feeling since the last couple days I had that fatigued feeling. Looking forward to tomorrows medium-long run.

Totals: 48:00   6 miles (8:00's)

48 Hours?

I was planning on doing a schedule of Sunday long, Tuesday and Thursday medium long. Maybe because I just started to increase the volume, or maybe I need the extra day after my Sun. long run, but I may need to shift the medium days to Wednesday and Friday. I ran out west on Skyline and had a bit of the "dead legs" after eight miles. Maybe I need to eat more in the evening or have a gel with me in the mornings? Other than fatigue the body felt pretty decent and is adjusting to the volume increase rather well.

Totals:  1:13:20   10.1 miles   

Keepin' it Easy

This mornings route was up Woodland Ave.  to Pleasant View and home via Vermilion. This is a staple "recovery" loop for me in the past and it serves its purpose well.

I kept the pace slow, and easy to allow the aches and pains to stay at bay.

My right lower calf and left hip flexor was a bit tight, but everything else was clicking pretty well.

Totals: 50:24   6.5 miles  (7:42 pace)

Sore Cankles... Fabulous Run

The temperature read 7F and the skies were open to the sun. This would be the perfect time of the season to run snowmobile trails. For some, this may sound boring, but it is far from that. The trails in northern MN are very hilly, constant rollers, and offer some gorgeous vistas along with hidden woods that are only accessible this time of year. I couldn't find any takers to join me on this venture so off I went solo.

For some reason, I didn't want to run out and back to the house, so I had my wife pick me up at the bottom of Lester Park. The only thing I had to do was to add some mileage prior to heading down the park. This was accomplished by heading north on the state trail out of town. I can't say it enough... the trails were near perfect! I guessed on my turn around and made my way to the bottom of Lester. Some of the trail that get a lot of foot traffic near Lester were in terrible shape since last weeks rain, but that was only a mile or so, otherwise wonderful.

Totals: 1:50:26   14.7 miles  (7:31 pace)

Weeks Totals: 42 miles

Years Totals: 200 miles

Catching Up

There seems to be a nagging "back issue" going around the running community. I talked to a few folks that had some back spasms, and one in particular that hasn't ran since Christmas... ouch!! Well, I got a bit of the back spasms myself and took Tuesday and Wednesday off. I got a Chiropractor adjustment Wed. morn and now things seem to be working quite well.

Thursday:

This was the first real morning of icy roads and I paid the price. Just a short loop to get out and get the legs moving. Maybe the ice was a good thing as it forced me to keep it slow. 

Totals: 5 miles  42:30  (8:30 pace  icy)

Friday:

I got up a bit late but still managed to get an hour run in. Out west on Skyline and back. Ran into one of my morning running pals and ran a couple of miles with him. Felt really good and finally all seems to be clicking. Legs are coming around and adjusting to the roads quite well.

Totals:  8.1 miles   (7:17 pace)

Saturday:

Up and out the door before 8am. Needed to get done as the wife was doing her long run today. Wow, finally my legs are back and man did I want to crank it out! I didn't and forced myself to an "easy" pace of 7:30's and even made my way on the snowmobile trails as the cooler temps are offering the trails to firm up and be stellar for running. I may do my long run out there tomorrow if the temps stay the same.

Super energy today and I hope this is an indication of the recent training catching up and now I will be ready to progress.

Totals: 8.8 miles  (7:30 pace)

Dull Aches

I woke up with my back a little sore as well as tired legs. The good tired though. After a little warm up things got better and I was able to enjoy the trails of Hartley once again. I couldn't help think that may be one of my last "winter" runs on the trails for some time as the weather calls for a bit of rain today and tomorrow.

One loop and I called it good. (right calf tight, right lower thoracic sore)

Totals: 46:39   5.5 miles

West Skyline/ Proctor

I made my way out to Jeremy's place this morning for an easy ninety minutes. We, along with Jay, made our way up to West Skyline and into Proctor before looping back and running with the wind along Skyline once again. I wasn't too sure what the legs would feel like since I have just increased my overall volume this week, and they felt decent.

A good, sunny run working towards a real "long" run in the coming weeks.

Totals: 1:27:30   11 miles

Weeks Totals: 55 miles (54.7)

Years Totals: 158 miles

Enger Loop

Erik and I ran the 'Enger Loop' from my house this morning under clear, sunny skies with little  to no breeze. Temps in the low thirties and clear roads would offer us unimaginable conditions for Feb. in Duluth.

This is the first real 'pavement' run I have done in some time. My legs felt a bit tired at the end but I made sure I hit the kitchen right away and refueled to prepare for tomorrows medium distance run.

A great start to a great weekend.

Totals: 1:13:39   10 miles   (7:25 pace)

Pm TM

I skipped the am easy run because of a tight, spasm in my mid-back. I did a few stretches and made my way to work. 

In the afternoon, my back started to loosen up and having my day end a half hour early, I made the most of it and scurried home and jumped on the treadmill for an easy half hour. My back felt pretty decent and so did my heels. The heels felt the best they have since the "incident".

Totals: 30:00   4 miles  (treadmill 7:40 pace with 3 X 30 second striders at 5:40's)

Legs of Lead

Wednesday: 

Couldn't stand the thought of dressing for -20F wind chills again so I hit the treadmill for an easy recovery run. Kept the HR near 130 at a pace of 8:00's.

Totals: 40:00   5 miles

This morning was back to the trails for a two loop run that left my legs feeling very heavy. Actually, right from the door the legs felt sluggish. I guess I will chalk it up to one of those days related to the increase in mileage and consistency. 

The trails are still in good shape and are turning a bit hard and icy in spots. This weeks will more than likely kill the trails, as the daytime temps will be hovering near the low 30's. No other headlamps to talk to this morning... just one deer that refused to move off the trails.

Totals: 1:18:08   9.6 miles

Numb

That's the only way to describe how I felt on my run this morning. Dressing this morning I figured I had on all the correct layers but, I must have had a defect in something because I literally froze. My hands never warmed up, my legs were tolerable, but my upper body froze. 

I did the trusty Hartely single track loops and after the first one, I had all I could do to talk myself into a second loop. (didn't see any other headlamps out there this morning to help motivate me???) Once I made the mental decision to hit the second loop I immediately felt a burst of energy and efficiency in my stride. Crazy how the mind can mess with you.

Happy with this effort in yet another sub zero morning.

Totals: 1:18:07   9.6 miles   (8:07 pace trails)

Take It To The Woods

With drastic changes in the weather, temps this morning were 3F with wind gusts, I once again relied on the trusty trails of Hartley for my easy recovery type day.

I felt pretty good and should be ready for another cold medium run tomorrow.

WAY TO GO STEELERS!!!

Totals: 45:20    5.5 miles

Not Quite Long

I managed to get another run on the treadmill at my parents house as running outside was not much of an appealing option with all the snow, wind and snowmobiles.

As I ran on the treadmill for the second day in a row I had plenty of time to think about where my current training is going. For the short term, I would like to focus on running seven days a week, and making the Tuesday, Thursday medium runs longer, and the Sunday long run happen. That's the goal for this upcoming week. 

Totals: 1:10:30   9.3 miles

Weeks Totals: 41 miles

Years Totals: 103 miles

Good For A Beer

I just couldn't muster up the energy to go out doors for the run on snowmobile trails so to the treadmill I went. Instead of watching the miles, time or pace I just focused on calories. Once the calories hit 500, I knew that would be good for a couple beers, then I focused on making my way to five miles. Time flies when you are thinking of a nice, cold one.

Totals: 38:50 5 miles (540+ kcal)

Enough

I ran a cold, crabby, stiff, annoying recovery run out and back on skyline. WTF? Enough of the cold already... I know we have all of Feb. to go but come on!!!!

Totals: 40:00   5.1 miles

My Butt Hurts

Yesterday I took the day away from running because of a new sore calf. No big deal, just one of those things I wanted to nip right away, since the day called for an easy five miler. Instead I woke up and did a ball routine and leg workout that included two sets of one legged squats on the stairs. I did another set at work and I paid the price this morning.

Off to Hartley trails this morning and with the new dusting of snow we received I could tell there was one runner ahead of me on the trails. That one runner would prove to be Chris, as our paths crossed up on the guard rail loop. With any little climb I could feel yesterday's leg workout. My legs felt a bit tired, the kind of tired from increasing your mileage and days of workouts in a two week period. As the day went on, things felt pretty good and all should be on for the morning recovery run.

It should be interesting to see what kind of workouts I can muster up this weekend, as our van will be heading my parents in Michigan where the snowbanks are like small mountains. Just ask Patrick. Should be fun.

Totals: 1:08:56     8.3 miles   (8:21 pace)  

Frigid!

Another crisp morning as I made my into the Hartley trail system. -13F (-22 tundra) at our house with next to no wind, thankfully.

I will be working on getting my Tues. and Thurs. runs up to ninety plus minutes over the next month or so and this morning was a baby step in that direction from last week. I completed the standard loop and was heading out on the second loop where I ran into Chris and he pleasantly changed direction and ran me out on my loop. Being dressed in layers and having the ear buds in my ears there was little conversation... I think we both were just concentrating on getting the time in and looking forward to warmer days. Still, it sure makes a difference having a running companion along as the second lap was a breeze and soon enough we were on our own paths back to our own homes.

Another great run in Hartley.

Totals: 1:07:50   8.4 miles  (8:05 pace) 

Ignorance is Bliss

I looked at the air temperature this morning and it read -12F (-24 on tundra therm.). I figured with those temps an easy recovery type run was doable. As I made my way to the Hartley trailhead I was fighting a constant headwind, the kind that takes your breath away. (later I would find out it was -32F windchill in duluth) Once I was in the woods it was "decent" but my eyelids kept freezing shut. Kinda annoying when you are running in the dark on single track trails. I'm almost certain I would have run on the treadmill this morning had I known the windchills but that just shows, sometimes not knowing the details works out. I finished the short loop feeling very refreshed!!

Totals: 41:36  5 miles

OH DEER! It's Been A While

The title is referring to actual deer. I just read a couple of weeks ago that the "city bowhunt" was successful again, bagging 510+ deer within the city parks/limits. I believe it because it has been weeks since I actually saw a deer while running in Hartley. The tracks are plentiful but seeing the four legged beauty has been some time until today's run. I saw three out getting some sun and searching for food.

Today's run also marked a run that was near perfect. Something I haven't felt in some time. I dressed right. My heels were padded just right and I chose the right shoes. The trails... well I have mentioned every day this week how they have been. I did my standard loop out to the gasline and returned just to head out and do a shorter version to complete the run. If I may borrow a line from Don, it was a masterpiece!

Here is to great weeks to come.

Totals: 1:04:54   8.3 miles  (7:47 pace on trails!)

Weeks Totals: 32 miles (5 day)

Years Totals: 62miles

Sensitive Climbs

I patiently waited for the temps to approach zero before heading out the door for my run today. It was noon before that happened and I made my way to the Hartley trails and decided to see what they look like in the daylight.

I added the extra 1.75 miles of the guardrail loop to today's run and I found I needed to take it easy on the steep climbs as that much stretching of the heels really aggravated them. Great running though! I managed to take it easy most of  the way and listen to the new tunes I loaded on the new Nano my honey got me for Christmas. Good stuff!

Through the single track I would only run into one other runner and two more at the trailhead loading up on gels, as it looked like they might be heading out for another loop of a longer run. 

Totals:  59:09   7.1 miles   (8:20 pace)

Snow Blind

Heading out to the trails once again offered me the opportunity to escape some of the wind gusts that were brewing during the early morning hours. They say the negative wind chills will be smacking us in the face tomorrow.

I can't say it enough, but Hartley trails are just amazing this time a year. Yesterday the temps rose to the upper 20's and mountain bikers made the best of the day hitting the trails and in turn effed up several spots of single track, but for the most part the trails are very clean.

It was snowing like crazy during the narrowest part of the trail causing me to slow as I was almost getting snow blind from the headlamp shining in the snow.

Nothing special of the run, except I now hit two days in a row!!

Totals: 44:45   5.5 miles

Repeat Trails

Took yesterday off to allow for some healing of the tissues. This morning I ran the same loop as Tuesday and managed to complete the loop within 10 seconds of last time running. Legs and feet for the most part feel good when I run. The heels are still very sore to touch, but with the padding I add running is doable. 

The trails in Hartley are amazing right now!!!

Some pictures of Lucas snowshoeing on the Hartley trails.

Totals: 46:06   5.5 miles

Running With Caution

I ventured out to the Hartley trails but kept the pace easy and watched my steps closely. On the steep hills the achilles rub a bit too much, but other than that all systems area  go with added padding to the heels. My legs, (quads), are a bit sore, as I wonder if my form is off a bit from compensating my stride.?

I did all of the lower loops in Hartley, along with the nature center trails.

Totals:  46:16   5.5miles

cool temps 2F

Miles Logged

It's been a long two weeks since the achilles fiasco. The first week progressively got worse and one week ago, and one from the injury, I was in a fair amount of pain. As the tissue was attempting to regenerate, I was constantly at war with how to treat the injury site. "Keep it covered, or keep it open to air." After a week of dressings with antibiotic ointments, I talked with one of my sports med doc friends and she said to air it out, especially at night. Once I started that the scabs formed and the real healing began. The point now is not to tear off the scabs and reverse the whole process. The other problem I am at war with is keeping my heels warm. Prior to this afternoon, I was wearing clogs. With the air temps in the -20F range, any trip to the car and work had my heels screaming with a burn for warmth. So now I sat with scabby heels and the desire to run.

The first layer on the heels would be some compeed, followed by a gauze wrap secured with athletic tape. The first pair of shoes I put on still rubbed too much. The second wasn't much better, but when I put on the trusty NB 790's all things would click. Up to the treadmill I went locked the pace in at 8:30's for the first mile. It was a bit tender but after that first mile I had the green light and made my way for the half hour mark. After settling the pace at 7:50's - 8:00's, I would get comfortable and make my first run in two weeks. Nothing special, but a run in the books and looking forward to more this week. Once I have confidence in not tearing the tissue again I will slowly get the mileage going.

On the topic of moving forward, I have officially entered the 2009 Grandma's Marathon. I have about 22 weeks to get ready. Ten of those will be easy, base building mileage and the last 11 or so will be marathon focus with hopefully a little help from a certain coach. We will have to check and see about that.

Here's to cool northeasters on June 20th!!!

Totals: 33:00   4.1 miles

Years Totals: 29.5 miles

Test Run

I had the feeling that this mornings run might be abbreviated a bit and it was. I started off to do a loop and felt the left achilles rubbing a bit too much so I turned back home. Just as I made my way to the driveway things started to feel better. I grabbed the dog and made our way to UMD campus where the footing would be good and give us decent out and back. Just a little tenderness once things got warmed up and bumping up to 45 minutes tomorrow should be reasonable.

Totals: 25:00  3 miles (2+ mile with buddy)

Dig Out and Day Off

Duluth got nailed again with a decent winter storm dumping a moderate 8-10" of fresh powder. After yesterday's fiasco with the achilles I needed to take today off. There just wasn't enough regeneration of achilles meat to allow my foot to slip into a normal shoe. As it was, yesterday I was forced to go out and purchase a pair of Merrill winter clogs just to avoid any heel friction. When I took the dressings off of my feet this morning I was pleasantly surprised how quick that tissue was clearing up. Just now quick enough. If I take care of them now, less hassle later.

I managed to get an easy hour of snow removal and heavy lifting this morning,  which has to worth something. We purchased some new skin "patches", they used to be called Compeed, but I think Band-Aid brand bought the rights now and they are pretty much the same product.  I will give them a try as soon as possible and report how they do. 

Totals: 1 hour plus of snow removal.

Weeks Totals: 46.7 miles 

Years Totals: 25.5 miles

CAUTION... Not Easy on The Eyes!

THIS IS WHAT I FOUND WHEN I GOT HOME.

(i encourage you to click on the image to get a nice, close look)

The week and year were off to a great start. (I've had this same story time and time again.) Then was today... 

Erik, and Chris were planning a nice snowshoe run from Erik's place and I figured it would be a nice way of getting in two hours of work and have great companionship as well. The first mistake I made was wearing socks I haven't worn snowshoeing before. The second mistake I made was omitting the snow gators. This would and will be the last time I ever make that mistake. The course was an out and back and had major elevation drop to the bottom of Lester Park. The turn was 6.2 miles. We stopped for a quick bathroom break, gels, and fluids and I realized my shoes were iced up completely on the back heel cups and I had frozen my achilles. I couldn't feel them anymore, which would be the only blessing  of the day, and I knew I needed to get back to a warm house and shower. Third mistake... should have walked to the closest phone and call the wife for a ride home at the turn.  The return trip, mostly uphill, went quite well and I never bonked or anything near, and had good energy through the climbs. Finishing, I felt very satisfied and was ready to mark the run on the blog and call it a day.

I can only imagine that I will have to take a few days off of running just from the rubbing. My achilles actually don't feel too bad when walking. I had to go purchase some new "winter clogs" to avoid the heel counter. They do sting a bit, especially in the shower! Damn...

Totals: 1:57:01  12.3 miles  (55:02 down/ 1:01:58 up)

Got The Snap

I repeated most of the trails that Erik, Chris and I ran yesterday but added another loop and some out and back on Hartley road. I was feeling quite good this morning and had a little "snap" in the legs. I can't say it enough, the Yak's are the best thing for those trails and soft roads. Sweet!

Super run making it almost an hour.

Totals: 58:42   7.2 miles  (8:09 pace)

New Year Run

Chris, Erik and I ran an easy loop to the Hartley trails and back. A light dusting of snow on the firm trails offered a little extra grab around the corners, but I wore the Yak's just to make sure there wouldn't be any crashes on my part.

Since Chris and I rarely run in the daylight or with partners for that matter, we both agreed today's running was quite pleasant. After chatting about several race records to be broken and many stellar training workouts out on the web we decided that a lot of races may just come down to "others" out there. Time will tell...

Totals: 55:28   6 miles  (HR: 134)

End of Year!

I will attempt to do a brief summary of the year... maybe tomorrow. Not much to report since it was another downer of a year as far as performances went.

Today was my last run of 2008 and I had to do it on the treadmill. Not exactly what I would have wished for but it was a good run anyway. Once I warmed up I set the speed at 8 mph and didn't touch it until I was done. Even at this easy pace I could tell the HR was at it's upper limits for aerobic conditioning but I didn't wear the monitor so I wasn't quite sure thus went on RPE. Legs felt pretty good and no pains to report. I was starting to get a tight right hip flexor but stretched it out quite a bit yesterday and felt wonderful today.

Totals:  1:00:00  8 miles (on treadmill  2% grade/ 8 mph <7:30>)

YEARS TOTALS: 2072 miles

Hartley Loops

I got word that the trails in Hartley were runnable without the use of snowshoes. This morning I would investigate this and see how the footing was and if the Yaktraks were compatible with the surface. The trails were decent, some rough spots, but for the most part very runnable for an easy run. The Yak's worked super for this terrain and I will most likely wear them throughout the season as they offer the extra confidence in stepping on what could be some slick, icy spots.

I ran all the single track trails with the exception of the guardrail loop and made my way home. A enjoyable run, but this run reminded me that it will be necessary to get moving on some stretching and strength training program again, as all the ups and downs left me a bit stiff.

Totals: 47:34  5.5 miles  (8:38 pace)

Vermilion Miles

Having the temperatures warm up last weekend made for some slippery roads this morning. I wasn't sure how the side roads would be so I took a chance on them and wore the Yaktraks. A wonderful combination which made for a super run. Excellent grip, no traffic and comfortable temps, (a balmy 22F at the tundra house), made the loop just fly bye. This loop may become a staple to the weekly volume because of the near perfect winter running conditions.

Just as I was finishing the weather pattern switched and the temps dropped near 8 degrees and the wind picked up quite a bit. 

Totals: 59:41   7.7 miles  (7:41 pace)

Wrap Up

I had a decent week of running going and then the weekend produced back to back zero's. My side of the family celebrated a belated Christmas Saturday and I was lazy on Sunday. No excuses. Lazy.

Weeks Totals: ~ 22 miles (4 runs/ 2 snowshoe)

Years Totals: 2051 miles

Yaktraks for Traction

I received a pair of the Yaktraks Pro for Christmas from my wife. What a fabulous present. Over the years I have come to realize that with each type of running terrain there are several different types of traction devices.

 I own a pair of "get a grips" that slip over your shoe and have little spikes to grasp the ice. These are good for spring running when there is little snow but lots of black ice on the roadways. I also own a pair of gortex Ice-Bugs. Not sure if they are still being sold on the market but these shoes were made in Canada, I believe, and though they were a good idea, the shoe didn't fit all feet and they were HEAVY. (the next year, Asics attempted to match the idea and not sure of their success) This type of shoe is very similar to get a grips by helping in icy conditions, but offer little help with more than two inches of snow. I'm not too sure why it took me so long to acquire a pair of Yaktraks but for condition like this morning, I have yet to enjoy running in what I call "sugar snow". Granted the roads had been plowed two days ago, with the warmer temperatures they soften and cause quite the slip to the ordinary shoe. Yaktraks offer a little more "bite" then other devices and that made all the difference in this mornings run. For conditions with more snow, get off the roads and hit the trails with a pair of running snowshoes. Running on snowshoes works many, small muscles that road running misses, because it forces you to change form just a bit, and also creates more leg lift with deeper snow conditions. If this isn't your "bag", hit the tracked trails of your local Nordic ski center. Just my take on the opportunities that you all have the day after Christmas. I'm off to work!

Totals: 38:30  4.9 miles

'Overdressed' for Christmas

Merry Christmas to all bloggers and readers!

Prior to heading out for my run I glanced at the mercury and it read a solid zero. There didn't appear to be much wind but I figured I should be prepared for a little breeze. In these conditions it is best to err on the cautious side. Having sunny skies must have made the difference because I put too many layers on and paid the price while climbing for the first 2.5 miles. I must say though, my 'boys' were quite happy in their new, warm underwear that my honey got me as a present.

The course brought me up Woodland to Martin and home via Vermilion. Slow and easy was the goal for the day and I accomplished that.

Totals: 57:30  7.5 miles

Repeat

This morning I followed my tracks from yesterday. Duluth got about 5" of fresh powder yesterday so some of my paths were covered quite well. Legs feel pretty good with snowshoeing. My quads felt a bit heavy this morning but once I got on the road for the return trip from the trailhead they felt light and snappy. Overall a good morning of running.

Totals: 55:00  (hartley snowshoe)

"Today is a New Day" -chicken little

Take advantage of the season that surrounds you. That was exactly what I did this morning. With temps above zero and a steady snowfall already started I immediately made my way to the Hartley trails for an hour of snowshoe. The trails are getting in great shape and I had to break fresh trail only on the gasline. Snowshoeing is a different beast of running. You use the hip flexors a lot more and one needs to allow time for these muscles to adjust or you can drive yourself into the ground real fast. It was snowing at such a rate that once I made my way out of the woods some 50 minutes later, my initial tracks were covered up.

Totals: 58:00  (snowshoe to the gasline)

Feeling Lost

Reading marathon training plans can be a bit confusing. It may be the day or it has finally happened. I am sick of thinking of training. I just want to do it without doing the "thinking". Maybe I am grasping at any possibility to improve in my late 30's. Ok, I'll say it, almost 40! I want to train for 16-20 weeks and have that killer race for what seems everyone has had except ME!  Maybe I am looking for someone else to shoulder my pain and sorrow for when that race day comes and the race just doesn't unfold the way it was planned. (this is often the case)

I have an undergraduate degree in Exercise Science and a certification through the American College of Sports Medicine as a "Clinical Exercise Specialist", but I am just too fried at researching for ideas that might give me the extra edge. Would it be Pfitzinger, J. Daniels, Lydiard, HADD -training to get me to the next level of competition?  I'm exhausted and I want someone else to do the research. I'll do the running....

Any takers?  

As Chicken Little says, "tomorrow is a new day."  Maybe I will find some energy to read some new training books or articles online.

No Good

Here is a total for the last two weeks of running.

Dec. 8-14th = 26.4 miles

Dec. 15-21st = 30 miles

I am a bit bummed with the lack of running going on. I have the mental motivation to get going and start getting to some serious base work again, but the weather just won't cooperate. I guess I am thankful there are no plans to do a Jan. or Feb. marathon like I had once entertained the thought of. 

I guess the good news is I broke 2K for the year.

Totals for Year = 2029 miles

Singletrack Snowshoe

We got a ton of new snow. Near 8" of fresh, light powder. I knew the trails in Hartley would be calling my name and I needed to investigate their condition. After a slow 5 minute jog to the trail head I made my way to the singletrack and proceeded to make a loop. A loop that would include all but the "guardrail" loop. The legs felt good, but I could tell new muscles were getting a workout and I should take it easy. A  wonderful workout and I am looking forward to many more of these.

Totals: 55:00 ~6.5 miles  (HR Ave= 147)

Prepare

I had to hit the roads early and cut the run a bit short today because of heading into work early. That was alright because the streets are once again becoming snow covered with fresh snow of what meteorologists are calling our second major snow fall. 

After slipping and sliding on the "sugar" snow I made my way through a half hour loop without any falls.

Totals: 32:40  4+ miles

Frigid again

Similar conditions like yesterday. Cold, crisp, with a slight breeze, the kind of breeze when temperatures are in the negatives that make it feel like gale force winds. I managed to stick to the roads because Hartley trails are shitty right now. Out to Martin road and back via Vermillion

Totals: 8 miles

Almost a Missed Opportunity

This morning was close to another zero for running. I snoozed the alarm a few times before my feet hit the floor and made my way to the basement. As I do most mornings, I stop at the sliding door to the porch and check on the wind conditions. This morning was relatively calm. The temps were much "better", meaning close to zero. By this time I was about thirty minutes late for getting out the door, but still had time to run a quick 5 miler.
As soon as I was running I knew it was going to be a good run. My legs felt fresh, because they are from all the down mileage weeks, and the grip from the crunchy snow made striding almost effortless. A quick loop through the cemetery, and some Hunters Park neighborhood streets and I was on my way back to the house. I am so glad I didn't skip this one!

Totals: 37:40 5 miles 7:35 pace

-26F Air Temp = No Running

The title says it all. With air temps in the -30 F below, that is where I call it off. Maybe a little treadmill running later tonight.

First Winter Blizzard

No running yesterday with the start of the winters first major blizzard.

Here is a link of what we were dealing with.

This morning the storm was over as far as accumulation, but the wind and frigid temperatures persisted. I ran an easy 45 minutes on the treadmill because of the temps and watching my son as his preschool was closed.

Totals: 44:38  6 miles   (1.5% grade/ 8.5 mph)

Two More For The Trails

Friday= The coldest day of the winter yet! At our house, the "house in the tundra", had a temperature of -20F. The TV station on top of the hill had -13F, and down by the lake had -3F. No matter what, it was cold!

I made my way to the trails once again to stay protected from any wind that might have blown but the conditions were quite still. A full moon was glowing like no other, which gave me added light, as my headlamp faded quick with the cold temps and fragile batteries. The added bonus of running in conditions like that would be the traction one has. I wore my newest pair of NB 790's and the trails were crisp and clean. Feeling great, I ran the loop quicker than my past "winter" training times as of late. Overall, a great morning of running.

Totals: 46:00  5.6 miles  8:15 pace (trails)

Saturday=  the temperatures have risen and the footing has become terrible. I mean the kind of terrible where you wish you would have stayed in bed terrible. Slipping on the roads, I made my way to the same trails hoping to find better footing. It was a bit better but still miserable. I decided to take the pace very easy in hopes of keeping the slippage to a minimum. The trails were covered with an inch or two of fresh powder and I was the first to make fresh tracks, other than the rabbits, fox, squirrels, and deer that had beat me to the punch. After a complete guardrail loop and extra by the nature center I made my way home and called it a morning.

Totals: 1:04:34   7.2 miles  8:59 pace (trails and slippage)

Tundra In The Dark

I missed running on Monday, just call it a lazy morning.

Tuesday I ran to the trails at Hartley and made my way through the singletrack and eventually ran into my "winter" running partner Chris Gardner. I say winter because we often cross paths during the winter months while we are base training. Our running  paths/ plans usually go different ways come spring and we don't end up running together all that much. With that said, it sure is nice to bump into a fellow runner in the early morning and have someone to talk with. 

Tuesday's Total:  1:01:00  6.8 miles

I got screwed out of a run on Wednesday because of an early morning meeting.

no miles recorded.

This morning I had the same plans as Tuesday and surprisingly ran into Chris again very early into the run. I was at six minutes and I could see his lamp shining my way. We ran a  nice loop, including the guardrail loop, and after making our way back to the pond I called it a morning and made the return trip home. A nice hour run in the cold tundra of the North. Temps were well below zero with the windchill.

 Wednesday's Totals:  1:01:00  6.8 miles

Waterfront Hour

I made my way out to Jeremy's house to join him and Jay Lee for an easy hour along the western waterfront trail. With the added snow it was a bit slick in spots but not bad. Just for the sake of being safe regarding the "cold" I didn't want to run too long this weekend so I capped the day off at just over an hour. Good run, and looking forward to progressing next week.

Totals: 1:06:11  ~8.5 miles  (forgot the Garmin, no other data)

Weeks Totals: 19 miles (three runs)

Years Totals: 1973 miles

Happy Trails

Today was another cold, crisp  winter day. The temps hovered near 0F and less wind. I headed to the trails to make my mark on the fresh two or three inches of snow that fell last night. The trails had one fresh track of a dog and two runners ahead of me. I am constantly amazed at the pace that is often run on the single track. I was putting forth a decent effort and could average "only" 8:27 pace. It's amazing, as once I hit the road to connect our house from the trails I was running similar effort at sub 7:00 pace.

Overall, a really good day with less residual from the virus last week.

Totals: 48:17   5.7 miles   8:27 pace

Welcome Back to the Tundra

This morning marked the first day of running in a week. The virus I had last week really took some time to kick and taking time off of running was a necessity. So, as I returned this morning I was greeted by minus degree temps along with a pretty stiff wind. I quickly made my way to the trails and ran an easy loop protected from the wind. That makes such a difference. I am now hoping the bugs are behind me and I can return to some steady mileage and get prepared for marathon build-up.

Totals: 38:19  4.6 miles  HR(135)  8:15 pace (trails)

temps: -6 F air temp with a stiff wind.

Make That Seven-- MN Music

The virus kicked my ass and allowed me to take a week, yes seven days off. Nothing. Zeros across the board. I should be able to get moving again tomorrow. Wow, hope nothing like that comes my way anytime soon.

A shout out to Kurt for doing a Minnesota Music review the last few postings. I have been waiting for him to reflect on one of my favorite bands that used to hit the bars in Duluth towards the end of their "days". I didn't find too much on the web but this should allow some decent memories for those that had a chance to dance and enjoy their entertainment. 

Sorry Kurt, no intentions to steal your posting idea but I had to share with yah. 

You can find it HERE.

(don't know how to post You Tube Video)

Once Again Virus, You Win

I would have never known it but on Wednesday I was doomed. Doomed for yet another virus running uncontrollably through the house. Upon returning home from work Wed. I was starting to feel the effects. Burning nose, tight throat, head pressure, and ringing in the ears. Yep, just another virus that would cause me week of training to be kicked in the balls. I woke for the Gobble Gallop and knew I wouldn't be running. What's the use? The all out effort might drive the cold-bug into my system more and cause me to miss more training. Then it started to snow. It snowed hard for an hour leaving about 1+ inches of powder snow on the streets. "Nope, not racing in this" I thought. Ordinarily I would love to take on this added element of surprise, but not today. That would be the last nail in the coffin. Good thing. Friday wasn't much better and Saturday morning was worse, and finally today I started feeling better, but sounded much worse. My son and I made our way to the pond near our house and played a little boot hockey between ourselves which was a blast.

Tomorrow I may attempt to get a short run in the morning if I can get all the phlegm out of my sinuses by then. A good "burner" in the early, cool morning should do the body good.

Totals: Week=  20 miles

               Year=   1954 miles

Gobble Gallop 5k

Here are the winners for the 2008 Gobble Gallop 5K.

Despite a quick squall that left the streets of Duluth covered in an inch of fresh snow, the turnout was great!

Men's Winner: Gregory Hexum 16:45

Women's Winner:  Rochelle Wirth  19:37

No Speed

Today I ran upper Woodland and ran the "short" loop back to the house. In the past I have referred to this loop as the "Pig's" loop. Nothing special, as I wanted this to be relatively easy with some striders to prepare for tomorrows Gobble Gallop. I have no speed in the legs to speak of, but I do have a pretty consistent running base. In the past I have not raced well on this easy base mileage, so I expect the same result tomorrow. The legs felt good and finally starting to feel some snap back in the striders.

Totals: 49:34  6.6 miles  7:31 pace

Protect the Pearls

I did the out and back on west Skyline Blvd. this morning. The temps were in the low single digits along with a slight breeze. This run reminded me that I need to purchase additional wind briefs. I have two pair and they were both in the wash so I had to risk it today. Not a risk I want to take. Any men out there freeze their junk in the past? Not good.

I didn't wear the HR monitor this morning and ran on my "effort". Just by looking at the final numbers I am assuming I was running at the higher HR's as of late. I felt good and am looking forward to the rest of the week.

Totals: 57:30  8 miles   7:06 pace

Pleasant Surprise

After running back to back longer runs this weekend I figured this mornings run would be a bit sore. Not the case. Even the muscles that were sore all last week felt good today. Interesting to say the least. I managed to keep the HR pretty low, the average looks a bit higher than I think it was because of the poor readings for the first ten minutes or so. Nice to see the HR low and the pace pretty decent. Followed todays run with some lower leg exercises.

Totals:  41:59   5.4 miles  (HR 131)  7:43 pace

Week Review Video

Here is the first, and maybe last, video of the Weeks Summary. If I get the handle of this type of thing, I will attempt to do a review of the weeks running related topics as well as my own. Time will tell.

OK, it didn't work. I am not sure... anybody out there have a clue. I am using a MAC and for some reason Blogger is giving me an error code. The video file I was going to post was .4MB and was a QuickTime vid. ? not sure what to do.

Back to Back

Something I haven't done in some time is the weekend back to back longer runs. After yesterday's ninety minutes I decided to make it an effort to go for two hours. I a complete loop in Hartley and some SHT spur trails. Everything felt super until 100 minutes into the run. I ran out of energy and was starting to tank. I had taken a gel fifty minutes into the run and had one bottle of water with, but this wasn't quite enough. Kind of sick that I found that feeling enjoyable for a little bit. It seems like this would be the point where one is creating those capillary beds deep in the muscles, but most likely not. In order to do that one needs to be fueled and if you are bonking like that the fuel stores are on fumes. Fun!

I was planning to link a video, pod, of the weeks summary. We'll see if I have time later.

Totals: 1:56:30   13 miles  (HR 133)  8:55 pace

Weeks Totals: 50 miles (6 runs)

Years Totals: 1934 miles

Group Trail Run

I met a few people out at the Chester Bowl trail head for their long run. I had plans of running a medium-long run and doing so with a group would be great. For those of you that are not familiar with the Chester Bowl trail system, they are trails that only the gnarly skiers ski, and many people of all groups walk, jog, sleep on the lower river trails. They are very hilly and slow moving on the way back up the river. At any rate, they are super trails and I attempt to make them a  weekly occurrence in my training. From Chester we made our way to the UMD, Rock Hill trail system. After a complete loop, we made out way via the SHT to Hartley trails. I made my way out with the boys to the "gasline" and made my way back home. For the most part, the trails are in super shape. Most of the trails are ice-free and offer pretty decent running surfaces. The technical single track and hills, like most trails, slow the pace down. It's nice to wear a HR monitor because even with the pace down, the HR was up where I needed it to be.

Super run!

Totals: 1:31:00  10.7 miles  (HR 138)  8:41 pace

Negative

Hard to believe the temperatures lately. These types don't usually occur until Jan. or Feb. I was a bit shocked to see the temps in the negatives this morning. -2F with clear skies. Yuk! After digging out the cold winter clothes I was off to do an easy hour loop. 

The cold temperatures must have made me run a bit quicker because I ran the loop about two minutes faster than the last time running. Most things are feeling well, I just need to add the strength exercises three to four times a week over the winter months.

I am having a bit of trouble with the HR monitor in the early miles. Because of the cold and little to no sweat on my body until twenty minutes or so, it has been reading really high and irregular. (No it is not my actual HR, I checked.) Once I get a sweat on, the contacts improve and my HR drops about thirty beats. Maybe I need to start using some type of gel for better contacts.

Totals: 55:36  7.6 miles  (HR 144 ? accuracy)  7:17 pace

Wind Chill

I had to deal with an actual "wind chill" this morning. It was under 10F at our house with a pretty stiff wind blowing. Good thing it was time for an easy day of running at super low HR. My GPS/ HR may need a new strap battery because it wasn't recording like it usually does in the early miles. Or, maybe I had to warm up the layer of ice on my body to make good contact?

I hit the Rock Hill trails nice and slow in the NB 790's. Felt good.

Totals: 48:49  5.7 miles  (HR 134)  8:31 pace

Skyline Blvd.

Out and back on Skyline Blvd. this morning offered me some easy, more flat running than my other courses. Right from the door I knew I would be running at my higher HR's so I let it happen. For some reason, I have let my leg "exercises" slip a bit and my right hip is letting me know. I get a tight right hip flexor and glutes anytime I shy away from any routine. Now is the time to get strong in hopes to raise my game to the PR level this spring/summer.

Totals: 57:14  8 miles   (HR 139)  7:05 pace

Refocus, Start Building

After having several months of easy base-building and taking most of last week off, I am ready to start building the mileage and work my way into marathon specific training. For me it takes an actual race goal to get the ship going. As I stated last week, I don't want to limit myself to one race, rather get in shape and see what will be available come that time. With a little luck, Grandma's Marathon will be one of those races.

This mornings run was one just to get out the door and dust off the "cob webs". Easy running and some stretching.

Totals: 38:16   5.1 miles  (HR 133)  7:28 pace

The Week That Wasn't

Thursday through Sunday was a stretch of zero's. No running at all. That was a good break both physically and mentally and now I am looking forward to settling in on marathon training. I hate to pick a race and train for it. I realize that's how most people train and stay motivated but I am thinking of trying something different. I want to spend some the rest of the year, through December, on building the base mileage up to 80+ miles per week on singles. After that point I will evaluate how I feel and start looking forward at all the marathons and half marathons in the spring. I may try to squeeze in a late winter 1/2 marathon just to break up the training cycles. Like I mentioned, no "plans", but I will be eyeing up several events and pick the one's that hit my fitness and training cycles. Let's hope it works.

Weeks Totals: 13 miles

Years Totals: 1884 miles

Roller Coaster Illness

I've had this happen in the past and had it play out different. That's the beauty of the virus. They are all different. I ran on Monday and Tuesday didn't feel well again. This morning was a test and for the most part felt OK, just nothing special. I may end up taking more time off this week, as I am heading to my home town to take in some deer hunting festivities. I don't hunt, but I do love the food and beer that the "game" has to offer. Looking at my fall schedule and looking at where I am heading, it would be a good week to take off and have one more block of rest before I start the climb to marathon madness in the spring. Sounds good to me.

Totals: 38:21   5.1 miles  (HR 129)  7:31 pace

Upper Limits

Heading out the door this morning I found temperatures in the upper teens and just a bit of a headwind while running up Woodland Ave.  After a mile or so I decided it would be a day to run in the "upper" HR limits. Woodland hill is always a challenge for the HR then it levels off until climbing Vermilion hill. Redline!!! The good news at that point in the run was the wind was now at my back which is always fun.

The only complaint this morning was my right foot was sore. The foot bones that is. I did use a massage ball on my arches last night while watching TV, but I did it for less than five minutes. I doubt it was that,  but you never know. I will attempt to get some decent stretches in today.

Totals: 57:10  8 miles   (HR 139)   7:10 pace

Frozen Tundra

After the initial adjustments I really like this time of year and the running it offers. The temps were right around 20F which allowed the trails to "firm up". Today was an easy recovery day. Running on the trails offered my legs the rest they needed and also offered me the opportunity to run easy and slow. I am quite happy with the way my legs recovered from yesterday. No pains or fatigue at all. Looking forward to the next week.

Totals: 50:10   6 miles  (HR 128)  8:31 pace

Weeks Totals: 53 miles (6 runs)

Years Totals: 1871 miles

First Snow

This morning marks the first official accumulated snow. We didn't get much, a trace at best, but enough to notice. The temps hovered around 30F with a little breeze. My buddy Hex whom I haven't ran with in months, possibly a year, came to the "city" because of the deer opener. We did a nice out and back through some trails in town. I noticed the HR for me was a bit high many points in the run but the overall "average" was alright. The other factor I experimented with was fluid intake. Usually if I am going to run for two hours I take a bottle of fluid with me. More in the summer months. Today I tried to fuel up in the hours prior to running but didn't take any fluid on the run. I had difficulty in the last twenty minutes with my quads fatiguing. I don't like doing that and will take fluids from now on. It makes it much easier to wash down the gels as well.

Totals: 1:55:17   15 miles   (HR 135)  7:42 pace (trails/roads)

Shorts. The Final Countdown

Wednesday:

As I looked out the kitchen window to catch a glimpse at the temperature I was a bit shocked. 44F! The weather channel had much higher "down by the lake".  The decision was an easy one. I must wear shorts one more time. 

I did an easy run up Woodland and made my way home via the short loops. No issues to discuss, just a bit tired is all.

Totals: 50:51   6.6 miles (HR 126)  7:41 pace

Today: 

Once again the temperatures were much higher than usual for this time of year. With the forecast of potential snow this weekend I had to run one more time in shorts. Again, very comfortable, but today there were wind gusts to keep things interesting. Today I was able to up the HR just a bit more than yesterday and go a bit longer. I felt wonderful. The kind of run where you sure are happy you didn't skip a day. My HR versus effort was much lower than yesterday and the loop times show. After the run I managed to get a short set of lower leg exercises in before heading off to work.

Totals: 54:11   7.4 miles  (HR 132)  7:11 pace

Rock The Vote!

I had a good nights sleep going until 0330. I heard the dog shaking and rolling on his back, then I knew it would be about one hour and the alarm would be giving me a call. The next thing I knew it was 0430 and I was up heading for the basement. Crazy heh?

 I got an early start to my Tuesday "work-day" that will eventually be 12-14 milers. I am still building these days up and today it was a ten miler. The course for these types of run is usually west Skyline as it offers little to no traffic. Besides running, I managed to see two deer that would make a trophy deer hunter cream his jeans. Sorry for the analogy, but it's true. The first deer I saw was a mere twenty FEET away and was an eight-pointer. The return trip was going great and I stumbled upon what I believe was a ten pointer if not more. (that's hunter jargon for the number of "horns"  on each side of the male deers head)

The run went great and I am looking forward to getting out of this base-phase, but that is a bit away yet. I would like to get the mileage up to 80-85 and adjust before making any serious attempts at "workouts". Besides, it is way too early to start that. My season would be done by March if I started now.

I rocked the vote and took my son with me. He asked on the way to the voting precinct if "morok obama" was going to be there. I told him no, but we would cast our vote and see him later on TV.

Totals: 1:12:10  10.1 miles  HR 136   7:08 pace 

Fog Morning

Ran an easy run up to Martin road in the dense fog this morning. Wearing a headlamp on a morning like this is not very beneficial except for being visible. It is quite annoying to wear because of the reflection back in your eyes. Kept the pace easy though on the dark roads. It should burn off and have a wonderful day if the forecast is correct. Just another easy recovery run. 

Totals: 58:35   7.6 miles  (HR 130)

Down Week

Managed to acquire my first virus of the season over the week. Had  a couple bad days and then tapered off rather quickly. Towards the end of the week I was feeling quite well on my runs and will carry the momentum into this week. Now is the time as well to start improving on strength training three times a week. If I can keep consistent with that program the spring should be a decent season for me.

Totals: 33 miles (4 runs)

Years Totals: 1818 miles

Trails

Just a quick entry for the medium distance run today. I kept to the trails as they are starting to dry up quite well. Rock Hill is in super shape as well as the SHT, but Hartley has a little more drying out yet. It would be nice to have them dry before we get a freeze and/or snow.

The pace on trails is significantly slower than my road miles but that really isn't the point of training right now. I need to stay aerobic and build over the next month or so. The hills felt really good today and I may finally getting some strength built up. 

Totals: 1:35:18   11.5 miles   (HR 137) 8:20 pace

Chili Champ

Friday= no running. more rest needed.  0 miles

Yesterday at work the gang decided to have a Chili Cook-Off. I had just made chili last weekend and managed to make a good batch. So, Thursday night I whipped up another fresh batch and had to trust my instincts that it tasted alright because of this cold I'm currently fighting has my taste buds all messed up. It must have been decent because I won the contest. Out of six wonderful entries I managed to get the blue ribbon.

This morning I made my way out the door nice and early and had a wonderful loop planned. The trails of Hartley and SHT were calling my name. Most of the "wet" spots were actually frozen which made for easy maneuvering around the mud. The one thing I forgot was the potential hunter zones. Not sure if there is a city hunt going on or not. That's the one thing that sucks in November. A good run to get going again.

Totals: 54:00   7.5 miles   (HR 136)