Race Day: 118th Boston Marathon

It's very difficult writing a summary of such an amazing experience. From the moment our plane landed in Boston I felt a buzz like no other race. Last years race was an amazing experience and had a buzz like most normal Boston years but this year was different. Maybe I wanted it to feel different, but I don't think it was just that. I was wearing last years marathon jacket and people noticed. I got many smiles and "good luck" as we traveled. We got to Boston really late after a full day of travel, so it was a quick "hi" to some friends as we checked in and quickly off to bed.

Sunday was a day to balance having fun but also keeping in mind I had to finish a 26'er the next day. As we made our way to the convention center the city was cranking with excitement. The check-in and packet pick up was smooth as butter and we made our way to the expo and visited as many booths as we could fit in before getting hungry and needing to find food. I had one or two spots on the radar and I wanted to go check them out. Boylston Street served as the marathon finish stretch and finish line. It's famous. If you were to watch the marathon on TV the announcers almost always make it a point to shout out, "Right on Hereford and Left on Boylston to the finish". It's an amazing feeling to run that stretch and many, many people hang out to watch. It was also the site of the two explosions last year, one of which was right in front of a bar/restaurant called Forum. They had room for two hungry runners and we made our way in to have a wonderful lunch. I didn't say anything but I just took in the site of it all and paid my respects to those harmed one year ago.  After lunch we continued down Boylston and visited the memorial at the site of the first explosion. It was a moment I needed. I took in a few deep breathes, shed a few tears and just walked away not really saying much outloud. Not many people were. We did what we needed to do and it was time to continue the day of activity and get ready for the big race tomorrow.

Monday was the kind of day most marathoners dream of. I woke up and it was 36F with the sun on the horizon. I had a small breakfast and then quickly made my way to the buses that would take us to the start. This year there were no gear bags allowed on the bus to Hopkinton. What ever a runner wanted he/she wore and could carry a small amount of food/water bottle with them. What that meant was, the clothes that were on your back you would be leaving for the local needy as the clothing would be collected and brought to a shelter. We looked a bit ragged but it was a good idea. I actually found a pair of running tights/jacket in my closet that was 13 years old! I guess it was time to say goodbye to some old friends.

After lounging in the athletes village in the sun for a bit it was time to make our way to the starting line and ready ourselves for the run to Boylston Street. One heads to the starting line about 45 minutes before the gun goes off. There are 4 waves of 9000 people so they have to start early. I was in the first wave, about 1000 people deep into the field as they have you lined up according to ones qualifying time. As the sun beat down on us I knew right away it would be a day that would require diligent fluid intake to help ward off any late race fatigue. *more on that later

The gun went off and we were sent on our way. The first 4 miles are an insane downhill and it you really need to monitor your pace and keep things under control. I had one problem. My Nike GPS watch would not link up to the satellites and I had no pace indicator. I was running on effort and once I knew my watch was not going to be part of the race I just turned on the timer so later in the race I could attempt to do some math and measure a mile here and there. (I would mark the 2-3 mile and was running 6:05 pace which was 25 seconds per mile too fast) After the watch issue I was just running on my effort and keeping myself loose and attempting to keep my legs/quads relaxed as I ran down the steeps. Early in the race, somewhere near 10K I realized I would have to be monitoring my muscles and really concentrating on keeping them loose as I could as they just were not feeling good. I really never had the feeling like I was floating and easy like I usually do for most of the first half of my marathons. Today would be a day I consider a "mental marathon". They all are at some point, but for me, the entire race required me constantly monitoring my legs, arms, stomach and making sure I didn't forget to do anything along the way.

As the race miles clicked past I kept using the aid stations for one/two cups of Gatorade and one cup of water. In fact, I took fluid from mile 2 to 25. I did NOT miss one aid station and took fluid from them all. I had to as the sun was beating down and race temps at the finish would reach into the low 70's. In total I took in all the fluid mentioned plus 7 Poweraide Sports Gels with caffeine in addition to 7 S-Caps (salt tablets with 300mg sodium each) and I had consumed all this by mile 23. I figured I had enough fuel to make it to the finish. Wrong! At mile 24 my quads went from severe fatigue to severe pain! I call it the type of pain that feels like someone beat you with a baseball bat. (im guessing) The last 2 miles are a beauty and if you are lucky, you can really pass some people along a stretch that has hundreds of thousands spectators! I did my best shuffle and kept things rolling. At 25.5 miles there is one more small downhill that hurts like hell and then its time for the finish.  My wife and I had set a place for her to watch and I looked but didn't see her so I figured I missed her. (we had missed each other last year as I was looking on the wrong side of the street) This year the screams were more pronounced than last and I knew it would be near impossible to see her, but then I heard it. I heard, "GREGG!!". As I looked back over my left shoulder I saw Kari leaning over the fence and screaming, so I pointed to her, gave her a thumbs up and returned to focus on my footing moving forward. I turned onto Boylston and had to really keep my emotions in check. I ran/shuffled my way to the finish but not before making my way to the sidewalk area in front of the Forum to pay my respects one last time. I high-fived one of the spectators right in front and blew them all a kiss and thank you before making my way to the finish.

Crossing the line of any marathon is an amazing feeling. Crossing this years Boston was nothing shy of amazing and I really felt great. My legs were toast. I just wanted to sit down but it takes some time to get through all the aid station area and then off to meet family. At the end of a long finish/recovery area I met my wife and we hugged and then walked to the Hostel nearby.

It was a great day. The organizers, volunteer's, and spectators were nothing short of spectacular and that race will forever by in my heart. Thank you all!

As for all of my family and friends that supported me and gave me well wishes along the way, thank you to you as well. There are times in a marathon where all you want to do is stop because it is instant relief from the pain you are feeling. Problem is, it is tough to get started again and makes it really easy to stop again. So I used all your well wishes and support as well as the crowds to keep going and not stop. My mantra in my head, and sometimes out loud was, "just don't stop, just don't stop, keep on moving". You do what you have to do to get to the finish.

Boston Marathon:
2:54:11 (6:39 pace)
1379 place

Week 15 & 16: Mini Taper

I had to recover off the 25K I did last weekend and I was a bit surprised how banged up I got from that. It was supposed to be a marathon-pace effort run, which it was, but the course was a tough one and it took a bit out of my legs and caused a bit of a stink in one of my calves that would take better part of a week to iron out. The pace part felt great and I knew if I could just get my legs to cooperate come Patriots day I just might have a decent marathon. Might being the key word there.
I had one last long effort to squeeze in and I managed to do that on a Friday morning as I took the day off work to get in all the recovery aid.

Here are the last two weeks leading up to Boston:

April 7-13
M: 8 miles 1:02:00
T: 0 miles, needed sleep, rest
W: 10.1 miles, 1:15:00
Th: 8 miles, 59:25
F: 18 miles, 2:14:50, Skyline *calve issues at end
Sa: 2 miles, calf issues
Su: 2 miles, calf issues

Total: 48 miles

April 14-20th
M: 3.3 miles  25:29
T: 3.4 miles 25:42
W: 4.1 miles   31:06
Th: 3.7 miles 26:12
F: 0 miles
Sa: 0 miles
Su: 0 miles * a ton walking in Boston

Total: 15 miles

Years Total: 856 miles

Week 14: Snow Storms and Time Trials

This week turned the page on March and April presented us with yet another hit of snow that would cripple the school systems one last time. (hopefully) I had a good week going and recovered from last weeks 20 miler quite well and nailed a 13 miler on the treadmill that felt very pedestrian as I finished the last 4 miles under 6:25 pace. Friday we got nailed with 10" of fresh, wet snow and I couldn't clear a path quick enough to make it to the gym so I took a zero from running but not from weight training as 2 hours of shoveling and such made up for a lack of SNAP time!

It was a last minute decision but my training partner and I made the decision to wake up early on Saturday and go run the Ron Daws 25K in Hopkins. I made a few contacts Friday night to make sure the course would be cleared and it was happily reported that the snow was indeed melting very quickly. If you haven't run this race it's one to get on the calendar and support the fine people of MDRA, the ones that organize a great, challenging, hilly race that serves a pre-Boston marathoner with more than enough checklists to gauge ones fitness for the big dance in two weeks. I was very happy with how things went for me as the pace was super easy and one that I believe I can hold for another 17K as long as my calves hold out. This race course is hilly and it took a toll on my calves which was an unexpected surprise. Since then I have received a massage and will stretch diligently the next two weeks to keep things loosey-goosey.

I have my last longer effort Friday morning and then it will be relax time for 10 days. I think, given the hamstring issues I had in early March, I set myself up for a decent race come April 21st. I'm not in fast-shape, but I have been able to get a decent aerobic condition under my belt and that should allow me to hold my own and have fun and run with my head up this year and high five the crowd! Watch out Wellsley Girls, I just might stop!

March 31st-April 6th
M: 5.2 miles, 42:43,  extended cemetery, easy miles
T: 7.5 miles,  54: 54, treadmill miles, easy
W: 13.2 miles, 1:33:00, treadmill uptempo, closed in 6:22
Th: 7.1 miles, 56:19, Vermilion loop to snowmo trails
F: 0 miles, snowstorm
Sa: 16.5 miles total: Ron Daws 25K 1:37:50/ 6:18 pace, felt super, calves tight
Su:  5 miles, 40:11, concerned, very sore

Total: 55 miles (6 runs)

Years Total: 793 miles

Weeks 12 & 13: Gaining Some Ground Back

It's been a slow return to shape but I would have to say the last two weeks I have been gaining a little form back and starting to feel like my old self again. The long run this past Sunday really helped with some much needed confidence and I now actually feel like I will be able to run Boston with some decent form and respectable time. As I write, we have just under three weeks until race day and I intend to use each and everyday to my maximum to gain any extra fitness I can to have a wonderful experience. I think I'll be ok.  As far as the injury goes, the hamstring feels pretty good when I'm running but remains to be a little tight and I also have a little residual calf tightness in the same leg. I hope a good massage and stretch routine over the next week or so will iron that out.

Here are the last two weeks of training. It's nothing to brag about but I'm feeling better and that is all I can ask for right now.

March 17-23
M: 0 rest day
T: 12.6 miles, 1:32:00 felt good, *adam appt.
W: 3 miles, 30:00, treadmill *frustrated, very tight/sore
Th: 9.4 miles, 1:06:00, quicker miles in middle
Sa: 14 miles, 1:53:00, very windy and cold, poor footing
Su: 11.7 miles, 1:28:00 easy miles

Total: 59 miles

March 24-30
M: 5 miles, 41:50, easy recovery miles
T: 8 miles, 1:03:00, treadmill easy running + exercises
W: 13.1 miles, 1:31:02, Skyline, negative split run, very happy
Th: 4.7 miles, 38:08, extended cemetery
F: 10.5 miles, 1:15:30, smooth feeling good
Sa: 9.4 miles, 1:17:28, easy rolling miles, no issues
Su: 20.2 miles, 2:26:37, negative split run, hills of Lakewood, LRR. Very good!

Total: 71 miles

Years Total: 738 miles

Week: 9-11; Middle-Aged Injuries

The last post I entered I mentioned I had some sore butt muscles and tight hamstrings. Well, they worked themselves right into a full blown injury that has kept me at bay for the last three weeks. They got really tight and actually spasmed up to the point I couldn't safely run. One week was mostly zero running and a couple of trips to see Adam at DCC. He made things loosen quickly but the muscles remained tight and I was only making small progress over week two. This past week I managed to "jog" a measly 52 miles all at a relatively slow pace. It has been three weeks since any quality work and my time is limited until I have to line up in Hopkinton on April 21st. The last bit of running I did was mostly "tight" muscles and really no spasms or pain but still, a tightness that didn't allow for any quality to the run.

So here I sit. I am 5 weeks out from one of the worlds biggest running stages and I am banged up. Bad! I want to make it to the start and run a respectable time, but really, who am I kidding?  At this point I am hoping for the next five weeks to allow me to first, get rid of the injury, and second, make some progress in my training to allow me to have a good time and make the best out of a bad situation. Times are not relevant right now and I just want to be part of history and run America's greatest marathon.

In other news, we are supposed to get a pile of snow tomorrow. It's March 17th!! Let's please move on with the season and welcome Spring!

Here are the last three weeks of my so-called running:

Feb 24- March 2rd
M: 0
T: 3 mi. treadmill run. no-go
W: 0
Th: 2 miles, Adam appt.
F: 0
Sa: 3.3 miles, Hartley
Su: 3.3 miles, treadmill, Still Sucks!!
Week: 12 miles

March 3-9
M: 30:00 spin sesh, Adam appt
T: 0, stretches
W: 30:00, 4 miles, still tight, Strength work
Th: 33:00 4.4 miles
F: 43:00, 5.1 miles, cemetery/umd + exercises
Sa: 1:26:00 9.1 miles, pub shuffle pre run
Su: 1:13:00 9.3 miles/ pm 3.2 miles
Week: 35 miles

March 10-16
M: 30:00 spin sesh
T: 1:11:45, 9.2 miles
W: 42:00, 5 miles,
Th: 58:00, 7.7 miles
F: 1:03:00, 8.1 miles
Sa: 1:10:20, 9.1 miles
Su: 1:30:00, 12.5 miles
Week: 52 miles *slow but able to run most days

Years Total: 608 miles

Week 7 & 8: Slight Volume Bump/ Sore Butt Muscles

I didn't make it to the computer last week to type of the weeks summary. I did a decent bump in mileage and managed a few doubles in the process. The amount of time it takes to hit 90-100 miles per week boggles my mind. The days I did hit some doubles I felt like the day was over and all I said to my son and wife were "good morning and good night". It wasn't a pleasant week. I figure with the added hours of light to each day those will become easier. I'm hoping. 

I managed a couple decent tempo style workouts and even fit in a 10K ski race. The race was more like a "tour" for me but at any rate I burned some calories and made a few muscles really sore that had not had a workout in some time. 

This past week I found myself really tired on Monday so I rested an extra 90 minutes and it payed off huge! The rest of the week I had no troubles getting my runs in and had good energy most days. My runs on Friday through Sunday were plagued with a really tight right upper hamstring/glute. I also have quite a bit of tightness in my right psoas muscle. There is definitely something brewing there and I need to attend to it ASAP. I used some massage balls and roller last night and it did respond but there is still a lot of junk to work out to get things running smoothly again. That is goal number one for this upcoming week. If that issue gets ironed out quickly, my second goal is to maintain mileage and hit 85-90 for the week. I need a few more bigger weeks before settling and really honing in on some specific pace workouts. 

The weather here in Duluth remains to play a big part in my running quality. I am getting in some volume runs but really there is little to no quality in any part of them. The only quality I have hit has been on the treadmill and those are once a week. I have a 10 mile race coming up to test the waters on pace and that will really set me up for the final push in my last phase of training heading to Boston. I'm hoping for the best!

Feb. 10-16

M: am: 1:03:00, 8.2 miles treadmill easy

     pm: 37:40,  4.4 miles easy trails

T: 1:07:00,  8.2 miles  woodland area

W: am: 1:14:20  10.8 miles, treadmill *6.5 miles at 5:56-6:00 pace

     pm: 50:00, 6 miles,   park point

Th: 1:23:0, 8.1 miles, slow snowy run

Fr: 1:11:19,  9 miles *Fartlek runs

S: am: 1:23:22,  10.1 miles, West Duluth miles

   pm: 55:00 , 6.2 mi ski, Book Across The Bay

Su: 2:06:00,  16.2 miles  W. Duluth, Skyline, Canal Park.

Week Total: 87 miles *10 runs

Feb. 17-23

M: off, tired and poor sleep all weekend.

T: am: 1:16:39,  10.1 miles, treadmill steady run

    pm: 35:00 spin at home on bike

W: 1:18:54, 11.1 miles, Vermilion to Tish, Billy's,Riley, Eagle, Vermilion, Home

                                     4,5,4,5 min at 5:35 pace tempo intervals.

Th: 1:34:21, 12.5 miles, West Skyline, Dunedin loop

F: 1:00:34,  8 miles, treadmill Snap, R ham tight

Sa: 2:29:30,  19 miles, Pike Lake  *bad glute/ham pain

Su: 1:30:00,  11 miles, old E superior street and back

Week Total: 72 miles *6 runs

Years Total: 509 miles

Week 6: Forced Rest/ Crabby Long Run

This past week was not in the plans but sickness never is. I woke up and ran on Tuesday and had an "off" stomach and it then turned into a full on head cold over the rest of the week. I really burned through the virus, as I was ready for long runs by Sunday. In all I only took one day completely off and the rest of the days I altered my mileage and cut back to make sure I didn't over do it.

The weekends long run was just about as miserable as any long run has ever gone but we managed to get through it and once the run was over I felt quite a bit better as the mile splits were quicker than I thought. We mostly ran sub 7:30's in -10F weather with windchill's much lower than that. It was kind of funny as both Dave and I had an off day and spent the entire 2+ hours looking for better miles to come and they just never did. I guess a person needs to have some bad runs to appreciate the good ones.

Here is my week:

Feb 3-9th
Mon: 1:10:49  8.7 miles, Vermilion recovery miles
Tue: 1:09:13  8 miles, sick, stomach troubles, Hartley
Wed: 0 miles/ rest day off/ head cold brewing hard
Thr: 45:31  6 miles trails, feels ok
Fri: 1:09:52  7 miles trails faster downhills, feels ok
Sat: 1:20:34 10 miles, trails, feels good. legs a bit tired
Sun: 2:21:05  18.2 miles country roads/ Lester downhills

Total: 58 miles (6 days, sickness)

Years Total: 350 miles

Week 5: Vortex Remains

The month of January has been a weather challenge to say the least. There has not been a single week where running temperatures have been comfortable. A day here and there spattered in the middle of many sub-zero weeks. I find the silver lining in that kind of weather in that the running surfaces are amazing. The cold temperatures make it so you can just cruise on many roads and trails like no other temperature. That is the thought I grasped on to when the Polar Vortex looms. For reals though, Hartley trail system has been the best condition for running in many years and I am thankful I live just a quick 4 minute jog to the trailhead.

This week found my legs in the mood to push the volume a bit and I recovered well from most of my runs. My wife and I also purchased a spin bike and I have been using that for recovery in the evenings. The next big jump in mileage will only occur if I can start hitting some double days. My goal for Feb. was to have a few 100 mile weeks but I am not sure that is going to work out with the family schedule and all. Time will tell.

*First 5 weeks of build-up: 48, 60, 60, 69, 75 miles

Here is my last week of training:

Jan. 27th - Feb. 2nd
M: 1:00:53, 7.5 slow miles, very tired treadmill
T: 1:18:06, 11 miles treadmill 5 X 4 min @ 5:42 pace
        30:00 spin on bike
W: 1:25:21, 9.1 miles trails
T: 1:18:54, 10.3 miles roads, snowy
F: 1:18:56, 9 miles trails, felt awesome
S: 2:30:00 19 miles country roads
Su: 1:21:32  9.3 miles trails, recovery
         30:00 spin recovery on bike

Total for week:  75 miles

Years Total: 292 miles

Week 4: Long Run Challenges

This week was another gain in fitness. I feel like things are really coming along nicely and soon will be adding some quality to the weekly grind. My plan is to tack on another 20 or so miles to the weekly volume, which will require a few doubles during the week. My main hurdle with that type of program, which is why I haven't done it in the past, is my family life. I can't really load up and run a second run in the evening with the family in limbo. I plan to stay home and jump on the treadmill a few times during the week and hopefully this will allow me to be home as much as possible after work. It's an issue I'm willing to work with but not force. If it doesn't happen, oh well...

The long runs continue to go well despite the horrible weather we have had with all the snow and cold, blowing winds. I can't wait until I can hammer out a 20 miler and have no road issues to contend with. If you are living where there is no snow, you better thank yourself right now because it's not all that fun.

Here is the week:
Jan 20-26th

Mon: 1:18:30, 8.3 miles  Hartley trails, glen/david
Tue:  1:09:00  10 miles treadmill, 4 mi @ 6:00's
Wed: 1:14:00  9 miles Hartley, roads
Thur: 1:01:35  8 miles treadmill
Fri: 56:50  7 mi.  snowy roads
Sat: 2:13:00 16.6 miles, skyline to Magney
Sun: 1:38:00  9.7 miles easy peasy  Hartley

Weeks Total: 69 miles

Years Total: 217 miles

Week 3: Even Keel

My best intentions were to ramp this week up and possibly over 70 miles but the legs were not having it. I ran tough through Thursday and by Friday my 'mental edge' wore on me and I took a much needed day off. I wanted the weekly mileage but really, I have learned to listen to my body and rest when my body is telling me to do so. As a reward for that decision Saturday's long effort went without a hitch. Legs were great and I had minimal tightness in my hamstrings. (last week the hamstrings were the first to go the last 20 minutes of the run...)

The next week should go well and I plan to hit the mid to upper 70's for mileage.

Jan 13-19th 

Mon: 1:21:00,  8.4 miles in Hartley
Tues: 1:10:00,  9.5 miles treadmill
Wed: 1:19:00  8.2 miles Hartley
Thurs: 1:14:00  9 miles, Lakeside roads
Fri: 0, rest morning, felt great to take a break
Sat: 2:05:30, 16 miles, Lakewood roads
Sun: 1:19:15, 8.3 miles in Hartley

Weeks Total: 59 miles

Years Total: 148 miles

Week 2: Groovin'

The title says it all. I've been at this running thing for quite some time and I continue to be amazing how quickly the body can bounce back from some time off. Last week I was singing the blues about my aches and pains and this week couldn't have been any better for what it's purpose was. I feel like I'm in a groove! To gain steady momentum and grow each week over the first month of the year is the immediate goal. I have two more weeks to peak up in mileage and then see where I can settle for the next 6-8 weeks after that in preparation for Boston.
Despite the early week freeze, I only had to hit the treadmill twice this week and boy did I feel good being outside. It just makes running more enjoyable. This weekend I managed to get in a decent long effort despite not getting much for distance it was still very beneficial in the week's growth. The next week will look very similar with just a bit more volume spread throughout the week. Cheers to week number 2!

Week Jan 6-12th:

Monday: 7.8 miles treadmill
Tuesday: 6 miles treadmill
Wednesday: 7.1 miles Hartley single track
Thursday: 10 miles roads, Enger
Friday: 7.8 miles Hartley + campus
Saturday: 14 miles Lester, Lakewood roads
Sunday: 7 miles Hartley

Week: 60 miles

Years Total: 89 miles

Week 1: Making Slow Progress

I mentioned in my last post how banged up I was feeling after starting my training up again. By the end of the week I was already starting to feel a bit back to some form of normalcy. My main area of focus is the right hip flexor. It gets really tight if I spend a lot of time slipping and spinning on the ice and snow. When I feel that coming on, I hit the gym and run on the treadmill for a day or so to allow some much needed rest from the elements. That seemed to work and got me up to speed for the current week.

I ended last week (30th-Jan 5th) with a total of 47.2 miles, not too bad for week one. There is a long road ahead to get up to the volume I desire and I hope that road is smooth. I think we are finally over the Polar Vortex and on to more feasible weather conditions so the outside miles can begin to add up. I'm looking for a good 10+ mile jump in volume this week and I take it day by day to evaluate where my body is. On to bigger weeks!

Years Total: 29 miles

2013 In Review

After the Club XC meet I took a nice 14 day break from any activity. Zero, zilch. I did nothing. At the time it felt good, but by the end of the two week break I was just itching to get back into the normal routine. I have to believe the break will benefit me, but as I begin to reintroduce running to the mornings I have found myself a bit sore and tight in many spots. The terrible weather conditions play a bit part in that and once I can get out and enjoy some trails I think life will be better from a soreness aspect.

I finished off the year by running three of the last four days of the year.
12/28: 6.7 miles
12/30: 6.5 miles
12/31: 6.4 miles

YEARS TOTAL: 2557 miles


As for 2013 I can say I was pretty pleased with how the year went. I had a really decent build up for the Boston Marathon and then had a terrible race. I was shocked with the degree of downhill running. My quads were beat to a pulp by half way and I did a lot of slow jogging the last 10 miles. It was not the result I wanted but really, for the event it was awesome and having our day effected by a couple of selfish assholes was just enough for me to sign up again. I am going to toe the line in Hopkington again come April 21st. I want more out of Boston than just a result. I want to run well, but I really want to soak in the experience even more than I did this year. The people of Boston are like no other and I just want to go back and personally thank them for all the support and strength they offer. I want to see how a true Bostonian parties after a good Boston Marathon. It will be, for the lack of better terms, EPIC!

After the big let down of Boston, I was committed to running the USATF Half-Marathon Champs held in conjunction with Grandma's marathon weekend. It was not the official Masters Half Champs but they let a bunch of us old local guys in the race to chase the youngsters. Chase I did, and I got an experience of a lifetime. It was by far the most competitive race I have ever participated in and having it unfold in my hometown was just a blessing. I didn't have the running gods on my side and I had an "off" day by about 90 seconds. By doing this I finished dead last. I'm 43 years old, I ran 1:14:08 and I was dead last out of about 120 runners. I couldn't believe it, but the placing really didn't bother me as I was just very honored I had the opportunity to be in the same race as our country's best young runners. I had a blast and I would do it again if I ever had the chance.

The second half of the year I focused on a trail marathon in October. It was the inaugural race and the trails were going to be tough. A fair amount of vertical gain/loss as the race was at a local ski resort in the beautiful Porcupine Mountains in Michigan's Upper Peninsula. I had a decent block of training heading into that race and was very happy by placing third overall and first Master runner. In preparation for this marathon I managed to race a 5K and have a time I haven't hit in quite some time so that was a nice added bonus. I followed that up and raced our local Thanksgiving 5K in my course PR. The conditions were very cold but doable. My late fall focus was on USATF Club Cross Country Championships in Bend, OR. It was listed as the most competitive Masters field ever assembled. I have to say they were right on. I raced decent but had a side stitch to deal with and I placed about the same position as previous year but I feel I ran much better in the process. Overall, another great opportunity I feel very honored to be able to have participated in.

That is a quick summary of 2013. Like I stated, I feel like it was a good year and I hope to build on this year and keep motivated for 2014. Yes, I am getting older, but I am not ready to slow down. Not just yet. That day is coming much sooner than I desire,  and I plan to put up the best fight I can to keep this slowdown at bay.

Here's to a super 2014!

End Of Season

The racing season/year is officially over. Last weekend I participated in the USATF Club XC Championships in Bend, OR. As expected, it was a very challenging course made of hills, turns, technical sections and one large climb that we encountered on each of the 5 laps we ran. I have to say it was one of the toughest courses I have run and the competition was fierce. I ran in the Masters division and placed 44th overall and our team placed 4th. A great time was had and we had wonderful weather!

I'm not too sure what the main culprit was, but I developed a side stitch mid-race and I never got rid of it. That has happened to me before in cross country races and I'm not sure why. It really seemed to come on with the pounding downhill sections. Had that not happened I'm thinking I could have placed about 15 or more places higher. Oh well, life goes on.

Besides the last race of the year, I will focus on getting my legs back and settling into a long base-phase of training starting next week. The plan is to slowly build up the miles and get 2 medium long efforts during the week and a longer effort on the weekends. I had a lower leg/ankle injury that was still nagging me so I have to make sure that get attended to and keep the legs, specifically hamstrings and low back in check.

Here is the last two weeks prior to Club XC.

NOV 25-DEC 1st
Gobble Gallop 5K = 16:22
Weeks Total: 69 miles

DEC 2-8th
first week of serious snow
had to hit the treadmill
did one workout of 10 X 1 min on/off @ 5:20 pace
90 minute run on weekend
Total: 51 miles

DEC 9-15th
Race Week!
easy running, striders on treadmill once
Race in Bend, slowwww 44th overall
Total: 29 miles

YEARS TOTAL: 2537 miles

Two Week Wrap Up *2 Races

The last two weeks reminds me of college days and racing weekly. I had a nice build up to the race last weekend and then recovered well and raced this morning in Duluth.

I have been feeling a nice groove and really managing my miles and recovery the way I like. It's that type of feeling you as a runner never want to go away. Each day passes and I have no troubles getting out of bed and pounding out the miles. I credit some of that to my training partner David Hypo as he and I manage to get together a few times a week to keep each other sane. It really helps. The last two weeks really have no major workouts as I managed to squeeze one in before my first race last weekend and then the current week I have saved it for this mornings 5K. Tomorrow will be a nice trail recovery run in the fresh snow of Hartley Park. Here is my mini race report of the last two races.

Last weekend a group of 10, including my 8 year old boy, loaded up and drove to Des Moines IA. We were to take part in the 35th Living History Farms cross country race. If you haven't made the trip, it's a must do. 7500 runners with a mass-start headed for one continuous 7 mile loop through fields, gravel wagon roads, single-track, river crossings and a finish that looks like a movie set from the old west 1940's.  The folks down in Urbandale really know how to put on a race. I've participated twice now and I have to believe I ran in the warmest and coldest years. Back in 2001 it was near 70 F and we sat around in shorts after the races eating the many donuts they have to offer. This year it was 7F (with a -4F windchill) and the coldest they have on record. Maybe?  As the gun sounded I was just focusing on staying upright and not get trampled. After a couple hundred meters it was all clear and I settled into my pace and enjoyed the energy of the mass. We rolled out into the corn fields rather quickly and had plenty of time to spread out before any single track. The first couple river crossings were not a big deal but the third was thigh deep and COLD! I found myself with plenty of energy and I kept passing people the entire race. I figure I was in the top 50-60 at the mile marker and then managed to finish 26th overall and 1st Master runner by a click of the watch. Yep, I passed a master runner with 400 meters to go and held him off. I actually felt like I was racing out there. What a year to remember for those race organizers! Let's hope for a bit more heat next year.

My second race of the week came this morning as I participated in the 8th Gobble Gallop 5K down superior street in Duluth, MN. I was on the fence all day yesterday as I was fighting a head cold and really didn't want to push a hard effort and make the cold worse. The day consisted of pushing fluids, airborne, OJ, and plenty of vitamins. I hit the sack early last night and hoped for the best. When I woke up this morning I felt very good and was immediately ready to race. I took a hot shower, took in some tea, airborne and made my way down to the race start. The racing conditions had the potential to be terrible but having the road crew scrape the road and having the sun come out the footing was actually pretty decent. (just before the race I changed in my truck and the outside temp was 20F)
This race tends to go out very quickly, much like Fitgers 5K, as the street is a nice gradual downhill and people really tend to get excited and crank for the first 1.5 miles. I had every intention to hold myself back and try to run even splits. That's very hard to do when the pack is leaving you in the dust but if you are true to yourself and keep in touch with your limitations it is a must if you want to have a decent end result. At the turn I made a conscience effort to pass a group of runners and keep rolling until I couldn't hear footsteps any longer. For the most part it worked and I managed to clip two more runners in the last half mile to close out the race for 7th place overall and 1st Master.
Each race I take something away, good or bad, and learn from it. Today, I was happy I ran a nice even pace and pushed when I wanted to push and the end time was pretty decent as well. For the shape I'm in I really can't be disappointed. Last week I told my training partner, "If the conditions are good I will run 16:25." I ran 16:22 and the conditions were not the best. I'm in tune with my body and I have two more weeks before loading up a plane and heading for USATF Club Cross Country Championships in Bend, OR. I have high expectations and I am willing to take on the personal challenge of those expectations. After all, that is what allows me to get up each morning as the alarm sounds. Good night and see you on the early morning trails...

Here are the last two weeks miles:

November 11-17
last good week before race week
did two workouts plus long run
one day of LONG hills one of cross country style repeats in Rock Hill
Long country, hilly run

Total: 71 miles


November 18-24
*race week
Easy running with one day on the track doing my leg pick-ups at 12 X 100 meters at the end of a 6 miler. This workout is purely for leg turn over and speed.
Race on Saturday. Living History Farms
Sunday off/ day of rest.

Total: 44 miles

November 25-December 1
*thus far 34 miles
5K race 16:22


Years Total: 2388 miles

Porkies Marathon and the Rest of October

The last blog entry I had written was just about a week from my Porcupine Mountain Marathon. My little injury I had in September had settled enough and I managed to race without too many problems. The rest of October was getting my legs back, even though it was a trail marathon it took a week or two to get back into the swing of things.

As for the race, it was about as tough as I imagined and the weather was worse than I was hoping for. In my build up to the race I had plenty of longer trail runs to make me confident in racing the marathon distance. What I didn't have confidence in was my fueling and pacing as I have not done one of these races before (since 2004, and that was a bomb of a race) and I just didn't feel like the pace was going to carry so fast. I had done a couple training runs on the trails during the summer months and I felt like breaking 4 hours was going to be a challenge.

The night before the race (and most of the preceding week) it rained hard. It was raining at 0300 the morning of the race and it stopped an hour or so before the gun went off. With all the moisture on the trails, out of "safety" concerns the race course for the marathon was altered to having us loop the half-marathon course twice. I wasn't too upset with the decision but we did unfortunately miss some of the most beautiful trails of the park with this adjustment. Once the race got underway I made my way towards the front runners and let a few take us up the first climb. The pace was a bit more brisk than I would have gone out and I was thinking that the front runners were "rookies" to the area and the hills would come back to haunt them later so I let two go in hopes to catch them on the second lap. (that never happened as they were legit trail runners) The one thing I was most happy with my race was how I managed to keep hydrated and fueled. I felt awesome the entire race and actually pushed the downhill miles at the end much faster than the first lap and made up some ground on second place. I ended up 3rd place and 1st Master runner in 3:28:20. Much faster than I would have thought I could run on those trails and a true testament how much faster the course could be if dry. I really enjoyed myself but in the same time I will probably not do this race again, especially if it remains to be on the same weekend as Medtronic Twin Cities Marathon. I love the trails, but love to race the roads and I missed not being at TCM.

The rest of October was getting my quads back as they took a hit on those downhills, then focusing on Club Cross Country Championships in Bend, OR December 14th.

Here is how the month of October went:

Sept.30-Oct 6th
*race week 46 miles
ran 20 + miles then the marathon on Saturday
3:28:20, 3rd overall, 1st Master

October 7-13
recovery week
did 5K with Lucas and Kari *he had huge PR
18+ miles

October 14-20
working on foot *old Sept injury still
28 miles

October 21-27
starting to get the groove back
ran all 7 days
60 miles

October28-Nov3rd
legs are better but left lateral ankle is still bothersome
ran CC race in cities. MN Masters CC Champs
2nd place, just under 22 min. for 6K
56 miles

November 4-10th
Feeling ok to push a bit
doing hills and LT work each week
Woodland Hill X 4 at LT with fast downhills
4 miles LT at 5:40 pace Sat
68 miles

*I am feeling better and picking up momentum. I feel like I can push some workouts a bit but still feel like I need to be careful not to over do it. I want to be healthy and strong at the starting line in Bend on December 14th. There are 4 weeks left to train and I hope to make the best of them.

YEARS TOTAL: 2273 miles

Be Thankful and NEVER Give Up the Fight

The last few weeks of running have been moving along nicely. I've been on a constant climb in mileage since my little set-back in early September. I had good fitness at the time of the injury and I knew if was patient, listened to my body, I would come out of it in decent position for my race in early October.

 Going through an injury is never fun. It's really easy to get in a grind of negative thoughts and feelings. The thought of all the hard work one puts into these events and all the thoughts of "getting out of shape" are a constant battle mentally. The one thing I try to surround myself with is positive energy. I read tons of running news and articles. Sounds like it would bum a person out being injured but I find it to work in the opposite way. I see how others are doing and I make a deal with myself to get back at it as soon as I can. I also have a loving wife and child, as well as excellent running partners that keep me going in positive ways. I have sucked up all that energy and I now find myself sitting pretty decent heading into next weekend. Such a lovely place to be...

I was running some single-track this morning, getting some fresh, sunny air, as my head needed a good ol fashion fog-clearing diet, as I may have made just one too many "trips to the canoe" last night at a friends wedding reception. (those of you that were there know exactly what I am referring to) At any rate, it was amazing as to how great I actually felt. I mean, yesterday I had my last longerish type run of 2 hours and I felt like complete shit after 70 minutes. I had all I could do to get back home to the barn. This morning was just the opposite. I had fresh legs and the desire to crank out some serious miles. I held myself back and enjoyed the feeling of bottled-up energy. That is also a good feeling.

This got me thinking how beginners or even general population people that are trying to get back into shape, or trying to loose some extra weight, often get lost in the battle of will. There are many people that can keep at it and make the progress they desire. There are many that start and soon fall victim to the demands of daily "life" and quit. If you go to any local gym or YMCA I am betting that the drop-off rates are very high after a month or two from initial sign-up. But, if there is any hope of making your goal it is necessary to push through some rough days as well as heading out to do what activity you do on days where you want to rest. Rest is good, but being lazy is another thing. Don't be afraid to try. I have reflected on this topic in the past and I am going to bring it up again. One never knows what kind of performance their body is going to have unless you get going and try. Give your body a chance and tell your mind, the one that's telling you to take a day off, to go bother someone else. You need to try. Some days I head out and think that I will only go a mile or two. That's ok. I try and soon I am returning home with 7-8 miles in the books.  Now I'm not saying all this just to brag or say, "hey, look at me I never take a day off." It's not that at all. I am writing all this to give you an idea that you just have to go out and try and somedays you are going to feel on top of the world. YOU DONT WANT TO MISS THAS FEELING. It's a feeling that keeps me going every day and I want you to experience this as well. Get out there and bust a good one!

Here are my last two weeks. I will post a race summary and maybe some pics of the race when I return. My banner photo on my blog is an excellent picture of where I am running. It's going to be amazing...

September 16-22nd
*great week. 6 runs with long 3:50:00 run(24 miles) on Sunday
Total: 62 miles

September 23-29th
super week. legs are good. 7 runs
Sa/Su 2hr/1:20 weekend
Total: 64 miles

Years Total: 1998 miles

Minor Setback- Still Have Time

I managed to have a great month of August for training and in the end it got me. Snuck up on me and bit me before I knew what was happening. I thought I had such a good handle on my body and the feedback it was giving me. Then, without notice, I was on a long run and within 4 steps I went from head up and smiles to a limping, gimpy achilles scorching halt. I had a feeling of fire along my lateral ankle bone and a very spasmed lateral calf muscle. What the hell just happened? I sat and stretched and it helped minimally. I spent the rest of the next week with minimal to no running trying to ice the ball of muscle in my calf. This last week was only slightly better and I managed to jog every day but nothing special. Oh, and I had to stop every run to stretch out my hamstring in order to finish the runs. Finally on Thursday I made it into the Chiro and had some work done that made my stride and back feel much better. I'm still not 100% but I think I have a good lead on a hibernating hamstring issue. Lots of stretches and my run this morning was the best I've had in two weeks. I'm keeping my fingers crossed and I really need this to go away so I can focus on my trail run coming up in three weeks. Please...

August 19-25
Week: 63 miles

August 26-Sept 1
Week: 75 miles

Sept 2-8
Week: 9 miles

Sept 9-15
Week: 46 miles *trying to get back at it

YEARS MILEAGE
1872 miles

Trails Are Perfect- A Three Week Summary

I've managed to let three weeks pass again without any updates but here it goes.

I started to climb up in milage three weeks ago and managed to squeak into the 70's with a very decent long run on the trails of East Duluth. Lester is amazing and COGGS fail to disappoint. I finished the week tired and my hip flexors calling for help. I hit the big Gitch for an icing and that seemed to help some. Since I had been on a slow climb up in mileage, along with a little fatigue I decided to follow up the next week with a rest week.
I usually do three up weeks and follow with one down but my legs were calling for a little help so I gave it to them. I've learned at an older age to listen to my body a bit closer and usually i work out the kinks quickly.

After last weeks easy running and beer slug fest on Sunday, I managed to buckle down and work on gaining some volume once again. Rising out of bed at 0430 is tough and now I have to limit my snooze alarms because I have to get out the door to allow myself the time to get in the volume I desire. That's been the only bummer in this quest. I knew it was coming, but boy did it approach quickly. I am referring to the morning darkness. It is now officially headlamp season and I will wear a headlamp until next spring on most of my weekly morning runs. The summer daylight left me too soon. This weeks running went about as well as I could have asked and I will attempt to have another similar week. The highlights of the week were a hill climbing session at Chester Bowl. Loops up and down the creek trails will be one of my staple workouts for the next three or four weeks. The other two highlights were a 6 X 1000 meter LT repeats on the track and this mornings 3 hour run. It's my first three hour run in quite some time and I had a very nice mix of roads and trails. My legs responded nicely and my stomach accepted the nutrients I gave it so I am pleased with that. Getting in the proper energy and actually having your stomach accept it is half the battle.

I hope you all are having excellent health and training. Shoot for the stars!

Here are my last 6 weeks milage per week:
61, 53, 64, 73, 55, 79

Week July 29th-Aug 4
Total= 73 miles

Week Aug 5-11 *rest week
Total= 55 miles

Week Aug 12-18
Total= 79 miles

YEARS TOTAL: 1679 miles

Catch Up and New Goals

I was going to try to review what I have been doing for the past 5 weeks but I rather attempt to start fresh and with hopes of blogging more often. After the poor running at the USATF Half champs it took me a few days to wrap my head around the idea of new goals and getting back to the grind with my training. I like the long runs and I really enjoy the LT workouts, so I found a goal race in October to go chase and hopefully this summer will unfold as planned.

In a quick summary I have been building up my mileage slowly and have now been clicking along pretty decent the last three weeks. I am getting in a weekend long effort and one to two workouts mid week. My goal race is 10 weeks from yesterday and I feel like I am getting right at the point of really doing some decent workouts in the weeks to come. The plan from here on out is to run right around 70 miles per week and get in some solid long, hilly efforts along the way.

Here is just a weekly summary of my last five weeks:

June 24-30th
~20 miles *slow stuff post race

July 1-7
46 miles

July 8-14
61 miles

July 15-21
53 miles

July 22-28
64 miles

YEARS TOTAL: 1472