Turn Of Events

Tuesday morning I woke up feeling quite good considering my overall fatigue on Monday. I've done this enough to know that once you wobble through a recovery run like I had, the next day usually feels good. Thank goodness I was right. The schedule called for a warm up, hill workout, warm down. The chosen hill was on UMD campus on Niagra. After a near 4 mile warm up I started the repeats and totaled 5 along with 5 striders on top of the hill. (Niagra street is the main street running through the topside of campus) My legs were performing well and I was starting to feel some nice turnover in the legs. After the warm down things were looking good heading into the mid-week.

The details are: 1:12: 36 9.6 miles

5 times hill, rest 30 seconds, 30 second striders,

jog back down, repeat.

I went to work like I usually do and had my lunch about 1230. What would happen over the next twelve hours would be a huge surprise and one that has left me pondering the rest of the summer racing season.

About 2 PM I started feeling some mid-abdominal cramping that seemed to be what I considered "gas pains". The discomfort didn't let up and after two Tum's I didn't feel any better I was wondering if I had a case of mild food poisoning. (I had a major bout of food poisoning when I was about 14 years old and will never forget that feeling!!) Once I got home the pain was a bit worse and caused me to hit the bed in the fetal position. As I waited for the "gas" to pass I just lied there wondering how long would I have to wait. The Tums were given another try with no help, as was the small sip of juice and graham cracker I tried to ingest. It wasn't too long after this that I started thinking like a marathoner. (you never stop comparing life's experiences to your marathon experiences, as the marathon can develop some true character) My thoughts would go on something like, "this is the last 4 miles and you hurt. Just put up with it for a little longer and it will pass." Four hours later I was still trying to talk myself into "waiting it out". The last thing my wife offered before heading to bed was a trip to ER. I looked at her and told her I was just going to lie on the couch and wait a bit more. About an hour later, I wrote a simple note and left it on the kitchen counter. "I went to ER."

Abdominal pain is probably one, if not the most common complaint for ER admissions. Driving down there I kept thinking, "what a goober, I am going to go in there, pass a big fart and have the ER staff wonder why I wasted their valuable time." I was roomed quite timely and soon I had, blood work, urine sample, and a abdominal x-ray. Before heading off to the tests I did get an unbelievable shot of Dilauded. Take this if you can! What a rush, and much help!!

(Oh, first I have to mention a funny side note. When the ER doc came into my suite he looked at me puzzled and said, "I see when you last saw your primary doctor your heart rate was 38. Today it was 37, 38. Can you explain that to me. I politely said, "yes." "Well, why is it?" "Because I run about 75 miles a week training for marathons." "Oh, I see" he said. That was all it took for explanation, as I know he too runs often, and also why I found it odd for me to explain. I guess he was just doing his job. For the rest of the night that was the traveling joke among staff. "Here comes the guy with the heart rate of 38", or "Hey I hear you run a lot". Isn't it funny and sad that in america today I'm the odd guy out there? It's too bad more people aren't active to where something like a healthy, low heart rate goes unnoticed.)

So, after I returned from the X-ray, a good ten minutes passed and the ER doc returned to my room. As he was thinking he said, "all of your labs and Xray's came back perfectly normal." Abdominal pain is very broad and it can be hard to figure things out and often you find a problem by ruling out others. It was at this point where I was thinking to myself there is no way I am going home without feeling ALOT better. It was like he could sense this and asked to palpate (feel) my abdomen once again. He was able to make the discomfort worse when pushing on one area and he quickly told me he was sending me to CT to get a scan of my abdomen. Flash back to a Seinfeld episode where George was hospitalized to get his tonsils out. I'm thinking of him lying there, "what is it doc? Cancer, lupus, am I going to die?" Crazy things started going through my mind and I actually thought I was going to have my gall bladder out. The CT was quick and back to the ER. Less than five minutes passed and a new ER doc shows his face unannounced and says "the CT shows you need your appendix out and it hasn't ruptured yet". "there is good news and better news. the good news is it's a simple procedure that a monkey can do. the better news is, the monkey is on vacation and you get a general surgeon to do it." Hah, funny shit doc, I'm not in the mood to laugh. (no I didn't say that but was really close) Soon I was talking to the surgeon and he said I would be in the operating room in less than an hour. Wow! What a change in events.

After a couple phone calls to wake up Kari I told her what was up and I would see her in the am. (just a side note here, don't leave a note to your wife you are going to the ER, then wake her up and tell her you are heading to surgery. To me that made perfect sense, not waking up our 5 year old son at 2 am, but Kari just wanted to be with me to support, I fully understand, but sometimes I think way to practical.) I was in the OR by 3 am and on the post surgical floor by 4:30 am. (my times may be off a bit, lot's of drugs you know?) I had my appendix out via laproscopic device which is much better than the "open" technique.

I made my way home yesterday (WED) afternoon and I am impressed with the amount of discomfort I had. The bad news for me is I am off of running for 2 WEEKS. Wow, do I feel sorry for Kari...

My summer running plans are altered a bit but I remain hopeful that I can still toe the line at TCM in October fairly fit.

Lastly, I have included a link to a sweet, short video of what they did to me.

HERE it is.

video link above.

Death March

Wow. I'm not too sure I could have felt much worse for a recovery run. There are times where I wonder if I should just have stayed in bed but I know come Tuesday and Wednesday I will be thanking myself for getting out and crawling through the loop. My legs and low abdomen were so tired I found myself running 8:15's for the first couple of miles just to warm up. I managed to keep the pace near 8:00's and that was just fine with me. I hope I can eat and drink enough for good recovery and be able to hit some hills tomorrow.

Total: 1:02:30 8 miles

Take It To The Hills

This weekends long run, and many more in the future, took me to the hills of east Duluth and rural city limits. Awakening was a bit of a chore as I was more tired than usual so I took advantage of a sleeping son and slept in until 0800! Once up I made a few texts and got ahold of Dave H. and he joined my for the loop on his mountain bike as he was in recovery mode fresh off a 21 mile run on Saturday. A big thanks to Dave for joining me as it made the time go bye so much better than a solo effort.

The heat and hills kept the HR a bit higher than I wanted but for the majority of the loop felt good and only had a few rough miles in the closing thirty minutes. In the end, I was very pleased with this run. A few good steps in the right direction.

Total: 1:56:00 15.8 miles

Weeks Total: 60 miles

Years Total: 1568 miles

Out Of The Comfort Zone

Last evening was the Park Point 5 Miler. The race has a long history in Duluth. I've lived here for 14 years and have ran the event only in the last two years. There is a reason for that. One, I don't run well in the afternoon/evening. I am an early riser and usually am done running by 6:30 am. Second, the weather in Duluth during July is our best and that means hot and humid. Here in Duluth we don't have many days that scorch us past 85F. Although I don't have the official readings, yesterday may have been one of those days.

The temperatures at race time were 80 F and windy. I managed to cruise a slow warm up and I was just dripping in sweat. Once I got all the race gear ready and after a few striders I actually thought I may be OK and race a decent run. With the headwind on the way out I wanted to run 5:25-5:30 for the first two miles and then use the tailwind to cruise to the tape. Mile one= 5:14. Too fast!! I slowed the second to where I wanted and pushed the third as half was now with the tailwind. The fourth mile was beginning to feel real hard and slow and I covered it in 5:25. It was at this point I was starting to feel a stomach stitch working it's way on and I was hurting bad. All I wanted was a bucket of water to pour over my head. There were a few sprinklers on the course, thank you Park Point residents, but I could have used a dozen more! With the push to the tape I managed to salvage a 5:30 mile and stopped feeling like death. For a little 5 miler I couldn't believe how difficult it felt. The marathon legs were not ready to fly on Park Point Friday night but I will press on. The next week will focus on getting in the mileage and start working on some light workouts. The 5K next weekend will be a last minute decision.

Total: 11 miles

5 mile race 27:11 / 7th overall

1st 40-44 age group

This morning I hit the trails of Rock Hill and Hartley/SHT and felt really good in the climbs. The steep climbs made my glute muscles work and stretch a bit and that is what I needed. Kept the pace slow and man did it feel good in the heat.

Total: 6 miles

12 Hours

Amazing how one can feel so different in twelve hours. Last night, less than twelve hours ago, I was referring to the constant fatigue I have been feeling during my runs. Fast forward to this morning and I'm a new man. The legs felt fresh, my breathing was at ease and I was running a decent pace for a recovery type run. Whatever the reason is, I'll take it! It's always nice to have a run where you don't really have to think, just go forward and cruise....

Total: 1:01:30 8.5 miles

More Issues

I have been feeling a bit of tightness in my back lately and Sunday night it really let me have it. I woke up Monday morning and was so stiff I couldn't look down at my feet. The right scapula region was spasmed so bad I had to tip toe around for an hour or so until it started to loosen. A super hot shower helped but I soon spasmed after the shower. I needed ice and it was time to head to work so icing wasn't an option until after work. A quick call to the Chiropractor and I had an appointment in the afternoon. Work wasn't terribly busy so after my visit I went home and called it a day. No running. I had 4 thoracic vertebrae out, two ribs, both hips, and one side of my neck needed adjustment. By the sounds of it you would have thought I had a car accident or something. That is what happens when I go too long without a visit.

Tuesday I was feeling much better and made my out for a nice warm up before making my way to the track to do 8 laps with the 100 meter straights at 5K or faster pace. After 16 repeats I was starting to really feel good. My legs appreciated the effort and things may be ready to get moving again. The only other issue that I am in the process of addressing is my lower abdomen muscles being constantly fatigued to the point of some serious tightness. Hopefully as I do more strength work this will iron itself out as well.

This morning I did my Kenwood loop and was a bit confused by the data I was receiving from my GPS device. I had a nice ultra low heart rate but the pace was quicker than I am used to seeing, but I felt like shit. Slow down? I tried that and it didn't work, I still felt poor. Nearing 45 minutes into the run I started to feel a bit better and the HR actually went up where I thought it should be. Not too sure what was going on there?

The right foot is tender but I can run. I continue to ice and that seems to keep it at bay.

Here is the last two days:

Tuesday: 1:07:48 9.7 miles

8 laps, straights at 5K pace

Wednesday: 1:00:00 8.4 miles HR: 128

Finishing Weak

I made my way out to Jer's house and met with him and Chris for an undetermined "long run". I wanted to hit at least 90 minutes and possibly two hours. The day started off really slow and really never materialized into anything special. The pace was uncomfortable for some reason, I usually don't mind any of the paces we run and today I was just plain ol' uncomfortable. When we circled back towards Jeremy's house I called it a day and hit the watch at 95 minutes. No energy, and fatigued legs were the conversation between Chris and I.

I guess the week was fair at best. My foot pain is minimal and I can run, but I am not pain-free yet. I can't wait for that. I also believe things are not fully recovered from Grandma's and it may take another week or so. The bad thing is I have a 5 mile race on Friday night and I may be running yet another sub-par race if things don't improve quickly.

today's total: 1:35:18 12 miles

Totals for the Week: 43 miles (5 runs)

Year: 1508.4 miles

Not Quite Right

The foot is feeling better and I am able to run. The last three days I have run an hour and while running I experience little to no pain unless I step on a pointed object like a rock or root.

Yesterday I finished the run at 5:50 pace for a half mile or so to get a little leg turnover and I was surprised to be going that fast considering how terrible I felt. That's a good sign for when I do begin to feel better. For some reason, besides the foot thingy, I continue to feel a lot of overall leg fatigue and stiffness. I have a feeling that once I get the foot injury out of the way I can do some more structured work and my legs will come around.

Here are the last two days of running:

Friday: Ran the loop out to Martin road and home via Vermilion.

58:46 8 miles HR: 127 bpm

Saturday: Ran the trails of Rock Hill and Chester Bowl. I kept the HR as low as I could even with the climbs. Felt super, even with the increased temperatures. Dipped the visor in Chester creek a couple of times to keep cool.

1:02:04 7.2 miles HR: 139 bpm

Metatarsalgia

Ever hear of it? I haven't. I contacted one of my sports med doctor friends and explained the symptoms to him. He thought the probability of a stress fracture was low and was leaning more towards metatarsalgia.

I like the sounds of that much better than a stress fracture. It seemed to calm down quite a bit yesterday at work so I gave running a try this morning. A quick loop in upper Kenwood and returning from Skyline was the route. I even gave an increased effort and ran 6-7 repeats of 100 meters on at 5k pace just to stretch out the legs a bit. Afterwards a good ice for the foot and I seem to be feeling quite a bit better. I hope I can progress from here, as I have a week until the Park Point 5 Miler and man is it going to hurt since I haven't been able to do any speed work since the marathon.

Tuesday and Wednesday were off days with as much icing as I could do.

Totals: 54:00 7.7 miles

6-7 x 100 meters at 5K pace

Keepin' The Fingers Crossed

Monday morning went very well, just slow. I managed to get out and do the old Monday morning loop out to Martin road and for some reason felt very tired the first two miles that I covered in a pedestrian 16 minutes. I was OK with it as my HR was very low and that part of it felt good. My right foot was fair and after the run I did a series of stretches and exercises. I hoped things would be improving and this morning I was not in good spirits. The right foot thingy is bothering me like hell when I first rise in the am and I am beginning to wonder of the possibility of a stress fracture in my second or third metatarsal. Not good! I was going to ice for one more day and try to get in contact with the Sports Med doc in the am. Wish me luck!

Monday: 59:30 8 miles

Tuesday: 0 miles

Back To Heart Rates

In the past I have used my HR monitor to track my rates during all runs. Recently I have gotten away from using it unless I was looking for specific zones in LT runs, but mostly during this last phase I have omitted it. While coming back from the marathon back on June 19th, I have had my share of good days and not so good. Early this week I was running decent but had this feeling I was pushing too hard. On Saturday I dusted off the HR strap and put it on for my run and was determined to keep ultra-low HR's for the duration. I had to figure in the heat index and the fact I may still be carrying some fatigue from the marathon, so I gave myself an extra 5 beats higher than I normally would let the HR rise. Once I got a mile or so of running in I realized quickly that I had been running most of my runs way too hard post marathon. I wanted zones in the 130-135 bpm and I was running 150's. Drrrrrr. I now have had two days of running with low HR's and I am starting to have some good energy in the legs. The next week will be the true test as I will include some pick-ups and a longer LT work, then a medium distance run on the weekend.

On a side note, I have really struggled with low, low abdomen and piriformis tightness and have incorporated my lower leg workout routine 3 days this week and will work up to 4-5 days next week as long as I don't find myself extra sore. The other problem I have picked up is a sore or "bruised" feeling in my right forefoot. On the foot pad just before my second and third toes. It feels like I smacked it on a rock or something and I don't really remember doing anything out of the ordinary. Hmmmm, not too sure what to do. It doesn't bother me at all while running, just walking on hardwood floors or the such. I guess I will just keep an eye on that one. I gave myself a good soak in Lake Superior today and that was like a good ice bath.

Here are that last three days of running:

Friday: I just wanted to get out in order to avoid a zero for the day. Once I got out I was feeling pretty good and rolled through a 7 miler that included Kenwood, Arrowhead, Chester and home.

Saturday: I wanted to get out for over an hour and test the legs a bit. Keeping the HR low I did a mixture of roads and trails. Down the SHT to Hawks Ridge and home via the trails by Northland CC and up Ticher Creek trail before making a loop in Rock Hill. A good day despite the heat of near 80F at 10:30 am!! I managed to nail just about a 90 minute run at 1:23:00, good for 10 miles. HR's at 135 bpm

Sunday: Forefoot very sore this morning upon awakening but much better once up for a bit and no discomfort at all while running. I managed to hook up with an old running pal Kooks, and he and I did an out and back on Skyline. I wore the Brooks Green Silence and they felt super! 53:00 7 miles /HR's at 130bpm

Weeks Totals: 45 miles (6 runs)

Years Totals: 1465.5 miles

New Challenge

It's really not a new challenge but one that I have been ignoring and needs attention STAT! I'm referring to my piriformis/hamstring issues. I will be getting a bit more diligent and performing my hip/lower leg exercises at least three times a week in hopes to rid any weaknesses I have. It's a must or my next marathon will be a bust!

This morning I ran out Woodland and felt the muscles I have mentioned above become very fatigued. They don't hurt, just fatigued. Stretching afterwards feels great, but no cure by any standard. Once I get those muscles back in order I will be able to fly! My legs are feeling very recovered and ready to start hitting some volume and workouts again.

Yesterday I stayed in bed to gain a little extra sleep and one day of rest this week.

Wednesday: 0 miles

Thursday: 1:03:00 9 miles

Paid To Run

Elite athletes get paid to run. The best are millionaires. Hailie Gebrselassie to name one. At times I wish I had been good enough to be "elite" in our sport. Getting paid to do one of things I love the most would have been great. Well, I have figured out a way to scratch the itch.

This morning I got paid to run. Many mornings I do. This morning I found three dimes within 100 meters and I did indeed stop and pick all three of them up. This is not uncommon for me to do. Often in a group long run I will stop to pick up pennies, nickles, quarters but for some reason I haven't been so lucky with dimes. Looks like my luck is a changin' and I'm off to making some serious money.

The run took me out to Skyline under perfectly clear skies and cool temperatures in the middle 40'sF. That's even cool for Duluth standards. My legs are beginning to respond to the daily pound and I once again added 5 or 6 30 second bursts just to wake them up. It felt good. After the run I did a set of lower leg exercises. I need to improve my overall core strength and hips/glutes for sure.

Have a great day!

Total: 50:30 7.13 miles

Here We Go Again

This week marks the start for my quest to Medtronic Twin Cities Marathon on October 3rd. Though the early part of this build up will include some shorter races and workouts I may try a shorter 8-10 week peak program at latter part of the summer to peak for the TCM.

My goals for the rest of the summer include:

get a sub 16:00 5k

possibly sub 4:35 mile in September

run a half-marathon under 1:12:30

peak for TCM and nail my goal time!!!

This morning it was misting out a bit but the temperatures felt great and I managed to run a quick loop out through the cemetery and finish with 3 striders at UMD track. By the end my legs were feeling much better and I hope I can get things under way this week with some decent runs.

Total: 37:00 5 miles with 3 striders

The One Week Cure

First off, to finish some totals for last week, along with the marathon I managed to log 55.6 miles for the week.

That brings my yearly Total to = 1420.4 miles

This past week was one of the usual post-marathon. I like to take most days off, maybe hike if I feel up to it, but for the most part I enjoy taking a nice mental break from running and give myself some time to reflect and allow the "wounds" to heal. It works quite well.

I was feeling very good by Wednesday and I entertained the idea of heading out for a half hour or so but resisted the urge and stayed home to drink coffee and read the paper. Thursday was much the same and while it was my work "friday", I was off to Michigan to visit the family, I knew that while vacationing my wife and I would sneak out to do a couple easy runs. Friday morning we set out for a road loop and we both struggled. Humid conditions along with a little sleep depravation made the hour feel like I was pounding down London road once again at mile 20. We kept the pace easy but my legs were very happy to see the end of our workout.

Saturday morning was a bit cooler, less humid and we took advantage of it making our way to the trails in Porcupine Mountain State Park. Running trails were so much nicer and we both felt uplifted to run where we felt natural. Keeping the run at just under an hour made my legs feel decent and I could tell that the muscles are making an effort at becoming fully recovered.

Sunday was a beautiful morning but one filled with coffee and treats. The night was a late one and I just didn't have it in me to head out to the trails again. The next week will be the true start at gaining my momentum for the summer and fall racing season.

Totals:

Mon-Thursday: 0 miles

Friday: 1:00:00 road run with Kari

Saturday: 51:00 trails with Kari

Sunday: 0 miles

Total: 15 miles easy

Years Total: 1435.4 miles

Grandma's Marathon Recap

I've learned to let a few days pass until I write a marathon race report. It helps keep the bitterness factor to a minimum. Had I written the report on Saturday evening it would have been filled with thoughts of never doing a marathon again. I know better though. Those are very common thoughts when fresh off a good ass whoopin'. Here are the details. I hope to highlight both highs and lows...

Just to set the mood, as I write I have a nice, cool Samuel Adams pale ale and some good tunes running from my I-tunes collection. Old school Alice Cooper right now. (my mix is broad)

So, as many folks have already known, this years running of the Grandma's Marathon was greeted with better weather. For the most part. The temperatures were decent with highs during race time of mid to upper 60's. This is Duluth though. There is always a little twist to the weather. This year would be the crazy winds that stirred up sometime Thursday and wouldn't let up anytime until late Saturday night. Typical. The good news of the morning was the overcast skies. Little to no sun made running very comfortable.

I'm getting ahead of myself. The alarm sounded at 0430. Nothing new for me. That is one advantage of being an early morning runner throughout the year. I woke up, hit the bathroom, made a cup of coffee, toast, and a bowl of cereal. It took me about an hour to ready and off to the campus of UMD to catch the bus to the starting line. My goal was to hit a bus where I didn't know a sole. It worked, as I hustled up to the first bus in line and took a seat in the first row right next to a very cheerful, smiling middle aged woman. It didn't take long and we were talking of various races and experiences. I've learned to enjoy these types of experiences as in my early years of running I was way too serious and hated those "old" runners who wouldn't shut up on the way to the starting line. I now understand that chatting with others can be very settling. It puts so many things in perspective as to why we are all congregating in Duluth once a year to go push ourselves as hard as we can to get from Two Harbors to Duluth. It really is amazing. The bus trip was flawless and quick. I only wish I had gotten the name of the nice lady I was sitting next to. Oh well, I only hope she was thinking the same...maybe I pissed her off and she wished I just shut up.

After some time at the start and a little jog, saying hi to all it was time to get to the starting line and ready ourselves for the push to Duluth. At the start of any marathon I often just stare into the distance and reflect on the 'journey' that led me to the start. It truly is the best part of the race. Sure, I like racing, and I love when I can race to a PR, but my PR days are coming to an end and really it is all about the journey and how each and everyone of us got to the start. I like to reflect on the long runs, the workouts, the early morning darkness of the winter, the skunks, the mornings when I have to hit the woods in a panic and hope nobody sees me. All of this make me a marathoner and I love it!

It's now 7:15 and the race directors are moving us off to the side while the wheelers take off. After an applaud we have to line up and await for our gun to sound. At 7:30 we are off and I quickly find myself trailing a large crowd of Eastern Africans. Many. It takes me about a half mile and I can tell I am running a decent pace and I shouldn't be out too fast. A group of six or seven forms and we manage to hit some pretty good splits early in the race. I wore my Garmin 405 and set it to record mile splits automatically. My goal was not to look at my watch and run on effort but I just couldn't handle the urge to look. We buzzed the first mile in 5:42 the second in 5:48, followed by 5:48, and 5:49. The final mile I would run with this pack was 5:43 and I had to make a serious decision. I had to let the pack go and I was very torn as to my decision. I was feeling really good, but a runner should feel good that early in the race. But, with the wind and 21 more miles to run I made the decision to fall back and settle in 5:50's like the plan was called for. One major problem. That move would cause me to run solo from the 6th mile to the finish line in Canal Park. I did see, pass and get passed by a few runners but I had no runner hitting my same splits. Damn!

Once I was on my solo trip, after the 10k mark, I was cruising along and had a bottle or two of Poweraide in my belly and I was now getting the urge to pee. As I passed the 9 mile mark and heading down to the lake I took a quick glance behind me and saw no runners. A perfect opportunity. No spectators to offend and no runners. It took me near 30 seconds (yes runners are that anal that they time their pee's during a run) and I was back on the road. I was knocking off pretty consistent splits and I passed half way in 1:17:14 or so. Sweet, I thought. I can still run under 2:35 and get my goal. It was at half way I took my second gel and pushed through some lonely miles. The middle miles offer very little crowd support but it doesn't last too long. By mile 19 there are tons of people and the crowd grows as the miles in town pass. I felt like the hard miles of past marathons were behind me and all I had to do was maintain and I could reach the finish in a new PR, even with slowing some more, which I expected to do. When I passed 21 I looked for my bottle and it wasn't there. "No bottle for you at this table", said the volunteer. "Shit, there should be", I thought, but didn't say out loud as it wasn't his fault the bottle was missing. The trouble missing the bottle was I had a gel strapped to it. The good thing was I had one more spare in my shorts and I used it. No harm right? I had a feeling things were unraveling quickly before the gel regardless. Once I made it up Lemon Drop hill at mile 22 I was still optimistic I could muster out a sub 2:40 marathon. As I crested the hill I heard a male voice yell at me, "you're one ugly runner, but you are looking good!" What the hell kind of motivational chant is that? It takes all kinds I guess. My guess is he had a little liquid energy I didn't have on board.

As I pressed on to mile 23 I was enjoy the slight down grade of the course except one thing. As I turned the corner for one block to jump up from London road to Superior street my right hamstring was pulling and tweaked me into one of those quick, straight-legged, YIKES! kind of move. That was where I had to really alter my stride and keep things as easy as possible to make it to the finish line. I passed 24 at Fitgers and took my last Poweraide bottle took in the sights of a lovely downtown Duluth. The streets were lined with people and I could see straight down to Lake avenue where people often stand three rows deep screaming for their runners to come through. I was rigging bad and I knew I had to keep it easy to the finish. My right hamstring was hanging on my threads and I didn't want a full-on spasm to deal with. I passed the 25 mile mark and saw 2:32. That was supposed to be me at Little Angies passing under the finish banner. Could I run under 7 minutes for the last 1.2 miles? Hell no, but I kept the best mindset I could and tried to push as much as the hamstring would let me. Not to be, and after passing my lovely wife and child without a notice I made my way to the finish line. Wow, did it feel great to stop running. I wanted to stop so many times on London road and Superior street, knowing that I could rid any discomfort in a second by stopping. That is what makes the marathon so difficult. The latter miles can mess with your mind so bad, it's the ones that can say F-you I am not going to stop and keep running to the tape. I tried that, I just slowed a bunch.

(just a side note, I made the decision not to look at my watch from mile 16 to the finish. i ran on effort and that is where I started to slow??? HMMMM)

I want to thank so many people for being out there and yelling words of encouragement, except that asshole on Lemon drop, and I am so sorry I didn't acknowledge my wife and son, but I was so mentally shot I didn't hear them a bit. I am sure I didn't respond to many others as well. Sorry.

I am already signed up for the Medtronic Twin Cities Marathon in Oct. and may the weather be on my side for once.

Here are the splits for those that like to look at that kind of thing:

5:42

5:48

5:44

5:49

5:43

5:50

5:59

6:05*uphill/windy

5:56

5:51*downhill/pee break

6:05

5:57

5:57

5:50

5:56

5:55

6:03

6:01

5:57

6:17

6:23

6:28

6:49

6:49

7:02

7:04

2:03

Total:

2:41:14 26.2 miles

40th male, 46th overall, 4th in Masters, 3rd in 40-44 age group.

This Is It

This is what I have been waiting for. The marathon buzz, the newspaper articles, seeing runners everywhere, having near constant queeze in the stomach. Believe it or not this is why I get up every morning at 4:45 am and have for the last 6 months prior to tomorrow to train for Grandma's Marathon.

The week has gone about as well as I could have wished. My legs have really responded to the taper and I am feeling light and fast. I got a nice message from a close friend yesterday and it made a very solid point. Go out to the race and run as hard as I can for as long as I can and don't worry about others or conditions. It sounds simple. It is really. There are a lot of variables that are out there and for the most part, as long as you as a runner make it to the starting line healthy, the variables that may exist you can't control anyway, so why worry? My mind is in a happy place and I have to let my body respond. Fight to the end!!

As for the last part of this week it was rather simple and boring but here it is.

Wednesday: I made it out to the track after a little warm up and did 4 X 1000 meters at a medium-hard pace along with some easy 100's and 200's. My legs felt pretty good, but the last two intervals surprised me as I thought I was running even paces and I sped up considerably without change in effort. I guess that is a good thing?

20+ minutes warm up

4X1000 meters

3:19, 3:20, 3:16, 3:13

200 meter, 100, 100

20+ minutes warm down

8.8 miles total

Thursday:

Easy out on Skyline. Out and back with a few striders on the track.

35:00 5 miles

Friday:

I got to run a short loop with an old running buddy Pat Russell. He and I did a short loop up Woodland and then a few 100 meter striders on the track. Nice to catch up with PR, it has been some time.

Legs are ready to rock!!

38:00 5 miles

It Never Fails

The taper. So many things can go wrong. Often it does. My taper went fairly well prior to Cal International in December and this taper seemed to be following. Until yesterday. I was at work and started to feel the burn in the nose and a sinus headache coming on strong. All my co-workers have had a virus on and off for a few weeks and I was working overtime to avoid any bugs entering my system. It worked so far and I am not about to give up without a fight. Lot's of vitamins, juice, aireborne, and water. It's working and I think I will be able to skate this one out. Because of this I ran easy Monday and this morning. One last effort tomorrow morning then a little rest before toeing the line Saturday morning.

It's so hard avoiding marathon fever when the race is in your backyard. When you travel to the race it can be easy to stick to yourself and not do a lot of marathon talk. Not in Duluth! Everywhere you go people are buzzing about the marathon. Most common question. What race are you doing? I read articles in the paper every morning, see posters and signs, and flags on the street lights to remind me that the race will be here and gone before I know it. So here is to a wonderful race, may all of us have PR's and glory to discuss once we cross the finish line.

Monday: 50:00 6.6 miles easy

Tuesday: 33:00 4 miles on treadmill easy.

(feeling a slight sinus cold)

Week Review Easy Day

Sunday:

It's kind of nice to have run my "longer run" on Saturday so I had a nice day to relax and enjoy a bit of the day. Not too much to enjoy as the rain was present once again.

My legs felt just fine after the uptempo finish yesterday and I am now looking forward to the last week of taper before the big dance on Saturday, June 19th at 0730.

Total: 32:00 4.5 miles

Weeks Total: 52 miles

Years Total: 1364.8 miles

Ready For War

So here we are. The final week. By this time next saturday it will all be over but the drinking of the swill and sharing our stories. "I was feeling good until... , did you see that one dude on the side of the road?, how did you feel going up lemon drop?, doesn't it suck passing Lake Avenue when you know the finish line is just over the overpass, yet you have one and a half miles of the course left?, my fluids were not going down well today..., wow, I tore it up coming downtown from Fitgers!" These are the types of comments that will most likely be heard among the groups gathering at the finish line. I love this time of year, I just get way anxious. One week to go. Let's enjoy it!

Yesterday I made the best of another grey, windy morning by hitting the trails for just under an hour. I beat any rain that showed up and for the most part the trails I ran were quite dry. My legs are starting to improve each day and are now sensing the race is approaching.

Total: 45:30 5 miles

Today was my last serious, longer effort. Twelve miles with the last 6 at marathon pace. I ended up running a bit later than usual so I avoided the london road, north shore crowds and hit a favorite loop of mine out north of Woodland.

Warming up I could feel the legs are continuing to reap the benefits of the decreased volume and taper mode. Once I got the warm up miles completed I dove into the fast-pace miles and ran very steady back home. As I was running this morning I kept a close monitor of my body and the little aches and pains and how to cope with them come race day. I am hoping for as little as possible that morning but it's a freakin' marathon and there will be aches and pains! This final week will be crazy but I love it and wouldn't have it any other way. It's been a long, very enjoyable road since January and I can't wait to see how my preparation will fare.

Here is how the workout looked this morning:

6.5 miles warm up

6 miles at 5:51 pace

.7 mile warm down to house

Total: 1:25:00 13.2 miles