Final Workout

I managed to get out nice and early this morning for my final workout of 2007. My wife had to work at 7:00, and I have the day with our son, so I needed to get out early and finish by 6:30. I did one of my easy loops that doesn't require much thinking. I used a pair of "get a grips" and they seemed to help a bit. My legs are just a bit fatigued from yesterday's snowshoe. It is amazing how much of a workout that is. Nothing special for today's run, just another cemetery/extended UMD loop. I actually saw 11 other runners this morning on my loop.

Totals: 46:40 6.5 miles

YEARS TOTAL: 1840.5 miles

Finishing Strong on Snowshoes

The week of training started off very brutal as I missed M,T,and W. The rest of the week I got out and did some form of decent training, however it is quite far off where I need to be, I'll take it.

I didn't run today until the afternoon. I woke up with a stiff back and hungry, so Kari, Lucas, and I headed for Luce' for a wake up breakfast. Yummy! By the time I decided to run I was feeling much better and headed to Hartley for a snowshoe. The trails are incredible right now! I did the same loop as Thursday's run plus more milage in 10 minutes less time. Amazing what packed trails will do for you. My legs and groin/psoas are doing quite well. I hope to carry the energy of this weekend into next week and get a solid week of training.

Totals: 1:12:00 ~8.5 miles
Weeks Totals: 28 miles
Years Totals: 1834 miles

Hawks Ridge Snowmobile Trail

My buddy Erik and I decided it was a day to attempt to run on the snowmobile tails this morning. For those of you who have never done this before, there is an ideal temperature to have this work. Today was not the day. We both wanted an easy recovery type day and that is what we did. The footing was quite soft but very manageable. Overall a decent day.

Totals: 45:00 5.5 miles?

Fatigue

I was definately feeling the snowshoe run from yesterday as my legs were a bit heavy this morning. To add to the fatigue, the footing was terrible. I did an easy loop that had mostly crappy footing and just a bit of decent footing. I did the extended cemetery/UMD loop with daylight just starting to break.

Totals: 45:00 6 miles

Guardrail Loop in Hartley

Monday, Tuesday, Wednesday no running.

I woke up this morning and after getting about 4-5 inches of snow yesterday and last night I figured the roads would be brutal. I was right, as I ran to the trailhead of Hartley the roads were messy. I put on my snowshoes at the trail head and figured I had enough time to do a longer loop, often referred to as the "guardrail loop". I was the second snowshoer for most of the upper loop. This made for tough going but a really great heart rate workout. As I worked my way down the trial I noticed increased traffic and the footing was much better. My psoas was tight but it warmed up and felt pretty decent most of the way.

Overall a good workout that will leave me a bit tired this morning at work. That's what a good cup of coffee is for!

Totals: 1:20:00 (run/snowshoe ~7.5 miles)

STORM!!!!

OK. Yesterday I thought we were getting snow. Wrong. Today we got snow. On top of having a major storm, I got a major head-cold brewing and will not be exercising at all today. By the end of today we will have over 10 inches of snow to deal with. I think I will take some day's off until I feel better and can put forth a good effort. I should help my groin too.

Totals: 0 miles sick and snowy
weeks total: 28 miles
years total: 1806 miles

Snow Again

We are heading into another snow-type weekend and I will more than likely have difficulty getting the miles in. I got out a bit late today and paid the price. The streets were covered with 2-3 inches of fresh snow and that made for some slippery strides. Since I am running low milage anyway, I didn't want to pull and hammy's or groins and cut the run short. I did feel pretty good for the time I was out there.

Totals: 42:00 6 miles

December?

Hard to believe it is December when the morning temps are near 40 degrees. Our house had mid 30's but down on the harbor it was 39 when I left for my run this morning. Weird! The nice thing this morning was that most of the roads are now clear of snow which make for decent footing. It looks like this may last one more day at the most as we are to get up to 5" of snow late tonight and tomorrow.

The run went well. I'd have to say near one of the best since I restarted my training cycle. I believe this is a result of two things. One, I went to the chiropractor (CHC) and got a really good adjustment as well as some pressure point work done on the psoas. Secondly, I think that the treadmill run on Wednesday was very beneficial as it allowed my tempo to pick up a bit and stretch out the legs. Today's pace felt easy and smooth. I did the extended Pig's loop out to Martin road and Elk back to the house via Vermilion. I hope the coming snow doesn't mess with me too bad, as I would really like to get a couple nice runs in this weekend. (last week Wed. this run was 5 min. slower)

Totals: 1:00:00 9 miles

Off

Woke up with a sore throat after sleeping for 9 hours. No running this morning.

Just Say No to Slippage

I wanted to run on solid ground. Not possible outside in December in Duluth Minnesota. This is where the treadmill comes in handy. My wife and I bought a nice treadmill (Pacemaster Gold Elite) a couple of years ago just for mornings like today. Having my groin a bit flared up I didn't want to slip and aggravate it any more. Once I had my warmup mile of 8:00 I dialed the speed to 7 min. pace and held it there until 5 miles. I did the 6th mile in 6:40 and the 7th in 6:27 followed by one cool down mile.(all at 2% grade) It was nice to step down and feel pretty good. As I stated, the most beneficial aspect was the footing. I think I will continue to do this run once a week over the next month and twice a week once the program gets under way. I will also be focusing on building this run to 14 miles. A good day for a treadmill workout.

Totals: 1:00:00 8.5 miles

Easy Miles

After taking yesterday off I really needed to get out the door and run some mileage. Heading out the door I had some slow miles but ended up with an easy cemetery/UMD loop. The roads are terrible with the warmer weather but I slowed down to make it runnable. Overall, my legs feel better and I should be able to jump back into the running schedule.

Totals: 37:00 ~5 miles

Poor Decisions

Why would 37 year old skinny runner guy decide to start playing hockey? I haven't actually skated since about age twelve. A group of friends, all endurance athletes, none of which play hockey, decided it would be nice to pass the winter by playing some pick up hockey. We went to our first skate Sunday night. It took me half an hour or so to get the skating memory back but in the end I was feeling much better. Too good actually. I ended the night with two bruised ankles and one pulled/aggravated right groin muscle. Just what a person needs when they are attempting to get back at marathon training. Stupid! All this nonsense resulted in me taking Monday off of running. Much to sore.

Totals: 0
Sunday's skate 2+ hours.

Enger Loop

Today's run consisted of running west on skyline to Enger Tower and back. I will have to map this out but I believe this is just under ten from our house. I added a nice loop as I made my way back to the house in order to call it ten. My legs felt ok and I was a bit tired. I think all of this is just from getting more "regular" running in again. My goal is to get two more weeks of consistent milage in and then start working on the long run and hill work.

Totals: 1:11:21 10 miles
Weeks Totals: 45 miles
Years Totals: 1778 miles

AHHH, Running in Daylight

What a mood lifter. Running under the daylight sun. Better not get used to it though, come Monday I go back to the darkness. I had a wonderful run on roads and trails. There is a very nice spur trail of the SHT. Click here to see this beautiful trail as it meanders the "northern" Minnesota woods. Over the last year it has made it's way through the inner woods of Duluth. I love to run this spur trail as it is nice connector for some great running loops. Anyway, the trail was packed and the footing was as good or better than summer running. I didn't see another runner for the entire loop, although I did manage to see my share of pissed off Christmas shoppers. If it makes you so mad, why do you do it? People look at me like I am the bad guy just for running along the edge of the road. Oh well, I guess that will never end, as there will always be those insecure people.

A great run!

Totals: 50:00+ 7 miles

Desire

Ever sleep so deep it hurts getting up? I have an almost three year old, so that feeling hasn't hit me in some time. Since I started getting up early more consistently I seem to be sleeping deeply. I guess that is a good thing.

I knew that once I was going this morning I would have made my goal of running every day this week. The temps were once again in the negatives. The wind wasn't all that strong, but when it gusted it sure had bite! I did another variation of my cemetery loop and added some distance on the west side of UMD. It makes for a nice add on and getting me home closer to forty five minutes. The legs were feeling ok. I am a bit worried of the tight calves and overall sore lower legs. I know it is from all the slipping and uneven surfaces, I just hope I can adjust, keep loose, and avoid injury.

Totals: 43:00 ~6miles

There's Money to be Made

This morning I decided to run on the packed single track trails in Hartley. These trails are great running in the winter because they get a ton of traffic from snowshoes as well as winter mountain bikers. I decided to wear a pair of racing flats (Brooks) and also add the "get a grip" slip on grip system. The get-a-grips work pretty well but they still have flaws, much like all the rest of the traction systems out there. Yak traks just don't seem to be effective ever. The get a grips seem to slip to one side or the other as you meander through the snow. Ice Bugs suck, unless you are one of the few that fits the shoe. I had a pair and used them on and off for a few seasons but always have sore feet and/or blisters when I am done. (they do work for traction though) So, I am telling some creative minds out there, there is money to make in the "winter running shoe traction" arena.

The run was pretty good, although I am getting tight calves after running for a few days in a row now on the winter streets. I must pay attention to stretching the legs to keep things loose and hopefully not have a return of the Achilles tendinitis.
No new snow yet this morning, but I guess there is some on the way.

Totals: ~ 5 miles 35+ minutes

Underdressed?

I took a look at the temperature before I got dressed this morning and it appeared like a comfortable morning. I didn't wear my cold weather jacket and I didn't wear my buff (aka. face warmer). The early miles are always a bit brisk until you warm up, but this morning I had a few hills early and then some flats for a while and man was I chilled. My arms and hands, despite wearing "choppers" got cold. ( i am learning that choppers are not all they were built up to be as I was growing up, I need to buy some decent mitts that will keep my hands warm) I ran the last thirty minutes actually running cold and attempting to pick up the pace just to warm up. My hamstrings were a bit tight from all the slipping, so my up tempo wasn't all that "up". I was happy that I finally cracked an hour for a morning run and will hope to build on it.

Totals: 1:05:00 9 miles

The Right Direction

I made it past the two hardest days of the week and managed to get out of bed and get in a run. My goal for the week was to attempt to run all seven days this week and get my ass going in order to make this a habit not a goal. This weekends goal is to get a decent medium distance run in. (10-12 miles will do)

This morning I really had to get up at the crack because of a mandatory work meeting at 7:00. That made for a bit of a shorter run than I wanted but none the less a good run. I did the out and back on west skyline. A good thing this was at 5:00 am because the streets were slick with snow as the temps rose to the mid 20's this morning causing me to literally run in the middle of the road. (i only saw 3 cars on my run) I must have had a decent pace going, as I hit the turn in less than 19:00, and I was thinking it would be close to 20:00. Legs felt fresh and hopefully I will carry this momentum towards the rest of the week.

Totals: 38:00 ~5.5 miles

Two Beeps

I managed to snooze my alarm only twice this morning and made it out for an easy loop. Another cold morning, the mercury read no better than 0.

I did the old standbye route of cemetery and extended to UMD. Nothing special except I finally made it out of bed on a Monday morning.

Totals: 5 miles 34:00

It's The Holiday's

Our family fetched our "Holiday" tree last night and got all the glitter and glam on it today. The photo attached is my son goofing around and trying not to grab the balls and stuff and pitch the across the room.

The run was another cool one today. I have read a lot of other blogs and most people at one point have mentioned they have to "acclimate" to the cold weather as of late. I believe this, as my face wasn't covered on today's run and it was a balmy 2+ degrees F. I did a short loop down from our house and up 4th street past East High school and up Chester Bowl river trails. Overall, an easy run that met my goal of "time on my feet". My legs and groin felt pretty good today. The goal going into next week is to run all seven days.

Totals: 45:00 6.5 miles
Totals Week: 33 miles
Totals Year: 1733 miles