I've moved the blog to my .mac account. Apple recently upgraded their iWeb program and their .mac service so now it really works well for my needs. Instead of directing people to numerous different places I've decided to consolodate. I'll leave the old posts up wanted you to know that I'm not done blogging, just redirecting my efforts.
Check out the new site.
Sunday, August 12, 2007
Friday, August 10, 2007
It's Been a Busy Week
Sorry for not having an update on here in about a week. I've been terribly busy with work and it's affected my free time and my training. Suffice it to say this weekend doesn't look very promising. I've got lots of work to do because I've been put on special projects; however, this is exactly what I asked for so I'm not complaining about that. Personally, day-to-day underwriting sucks. But the research projects are quite fun and I enjoy every minute of it. Too bad I still have to do the day-to-day stuff along side it.
Here's a short run down of what happened this week. The courses stayed the same as previous weeks so there's really no reason for updated maps.
Monday was cross training and to that end I biked and weight lifted a bit. My swimming's been taking a hit but that's the price you pay sometimes.
Tuesday was unique. I did my first yoga course. It was a fitnes yoga course so it required a bit of physical conditioning above and beyond a "standard" yoga course. It was fun and for the first time in a long time...I was sore. It made me really happy to feel that. Any more I have to exercise like mad man just to feel I did something. And here one yoga course did me in. Can't wait for next Tuesday.
Wednesday I did my typical 6 mile run at 4:00 a.m. CST followed by cycle 60. Nothing special there.
Thursday I did a bit of hill work but only made it up the hill 4 times before throwing in the towel. Something felt odd with my stomach and I physically couldn't do any more. Maybe it had something to do with the fact that it was above 90 degrees Farenheit and dry. Who knows. But sometimes you have to sacrafice a workout when the body tells you it's done.
Today is a scheduled day off so there's nothing to report.
That's about it in a nutshell. I've got to head back to work so keep it real.
Here's a short run down of what happened this week. The courses stayed the same as previous weeks so there's really no reason for updated maps.
Monday was cross training and to that end I biked and weight lifted a bit. My swimming's been taking a hit but that's the price you pay sometimes.
Tuesday was unique. I did my first yoga course. It was a fitnes yoga course so it required a bit of physical conditioning above and beyond a "standard" yoga course. It was fun and for the first time in a long time...I was sore. It made me really happy to feel that. Any more I have to exercise like mad man just to feel I did something. And here one yoga course did me in. Can't wait for next Tuesday.
Wednesday I did my typical 6 mile run at 4:00 a.m. CST followed by cycle 60. Nothing special there.
Thursday I did a bit of hill work but only made it up the hill 4 times before throwing in the towel. Something felt odd with my stomach and I physically couldn't do any more. Maybe it had something to do with the fact that it was above 90 degrees Farenheit and dry. Who knows. But sometimes you have to sacrafice a workout when the body tells you it's done.
Today is a scheduled day off so there's nothing to report.
That's about it in a nutshell. I've got to head back to work so keep it real.
Sunday, August 5, 2007
Hennepin Lake Classic
Today was one of those days where I woke up and didn't want to do anything. I had a 20 mile run scheduled but stayed up till about 1:00 am this morning talking with friends. To top that off, I ate a bunch of potato chips (not on my standard diet but they sure did taste wonderful). So, when 6:00 rolled around I was less than enthused to do 20 miles much less any running of any sorts. And to top that off I had a race scheduled: the Hennepin Lake Classic Doubleheader - a 10K followed by a 5K.
I planned on skipping the race and the 20 mile run altogether because of a complete lack of motivation. Thankfully my senses got the better of me and I went to the race. While waiting for the race I did some warm up jogging and felt just horrible. I was stiff, didn't feel like being there, and really wanted to nap. But I stayed the course and decided to run the races.
All through the race, I didn't look at my Forerunner at all to see the pace. In the past that used to be useful but it's become a crutch. Mentally, I would collapse if I was going too fast or too slow. Instead, I just kept it there and focused on the moment. I focused on each step I took, taking in the excitement of the people around me and the beautiful scenery. That focus really paid off as I set a PR in at least the 10K and I think also in the 5K. I've still got to check the records on that one but I'm sure I did.
To top that off, I met and got re-acquainted with a number of top quality people I've seen at some other races. To me, that's most of the excitement of the races. Never in my normal day do I get to meet such wonderful people. We all have common goals and they're all such a blast to hang around with and talk to. I love races. They are really a great way to meet the people I want to meet. No where else have I found this to be true. And to think...if I were to skip the races today I would have not had all the wonderful opportunities I had today. I'm double the man that I was when I woke up today because of it. Even on days where you don't want to wake up and are actively convincing yourself to not do a run or a race, you really need to search deep down for the energy and love of the sport to get yourself out there. There's no telling who you'll meet and how you'll do. Who knows? It might be one of those runs that changes your life like today was for me. And to think I almost missed it because I was feeling lazy.
I haven't felt so happy and alive in a long time. I can't wait for the next one. There's nothing on the calendar yet until 9-September: City of Lakes 25K.
Here are today's maps:
I planned on skipping the race and the 20 mile run altogether because of a complete lack of motivation. Thankfully my senses got the better of me and I went to the race. While waiting for the race I did some warm up jogging and felt just horrible. I was stiff, didn't feel like being there, and really wanted to nap. But I stayed the course and decided to run the races.
All through the race, I didn't look at my Forerunner at all to see the pace. In the past that used to be useful but it's become a crutch. Mentally, I would collapse if I was going too fast or too slow. Instead, I just kept it there and focused on the moment. I focused on each step I took, taking in the excitement of the people around me and the beautiful scenery. That focus really paid off as I set a PR in at least the 10K and I think also in the 5K. I've still got to check the records on that one but I'm sure I did.
To top that off, I met and got re-acquainted with a number of top quality people I've seen at some other races. To me, that's most of the excitement of the races. Never in my normal day do I get to meet such wonderful people. We all have common goals and they're all such a blast to hang around with and talk to. I love races. They are really a great way to meet the people I want to meet. No where else have I found this to be true. And to think...if I were to skip the races today I would have not had all the wonderful opportunities I had today. I'm double the man that I was when I woke up today because of it. Even on days where you don't want to wake up and are actively convincing yourself to not do a run or a race, you really need to search deep down for the energy and love of the sport to get yourself out there. There's no telling who you'll meet and how you'll do. Who knows? It might be one of those runs that changes your life like today was for me. And to think I almost missed it because I was feeling lazy.
I haven't felt so happy and alive in a long time. I can't wait for the next one. There's nothing on the calendar yet until 9-September: City of Lakes 25K.
Here are today's maps:
Saturday, August 4, 2007
Tour de Tonka - the real thing
Today's ride wasn't what I thought it'd be. In fact, putting it into words isn't a simple thing. "Bad" is an understatement but "horrible" is too strong. It simply wasn't good at all.
I was signed up for the 65 mile ride and was completely stoked about it. I woke up early, had some oatmeal, got everything together and headed to the Deephaven Education Center (DEC) to drop off my bike and participate in the pre-ride festivities. All was well at this point. The people really set up a good show at the beginning and they were a joy to talk to. I even met up with a fellow I met running around Lake Calhoun: Teeto. It was good to see him again and we talked about our running experiences and upcoming goals.
As the start time drew near I met some other cool people. One of them was a pastor at a church just down the road. He seemed like a quality guy and it was a treat to hear from him about his church and congregation. Maybe one of these Sundays I'll make it out to the church for a service to see what it's really all about.
With one minute before the ride, it all went down hill. The weather turned on us and it got cold and rainy. None of you probably know this but a little known fact about me is that I break out in hives when I get cold. It's nothing serious. Mostly it's just not a pleasant thing to look at. But it's really annoying. Plus, one thing I do think most people know about me is I have a deep dislike for being cold. So my mood went immediately from "This is going to be great" to "screw this." At 17 miles into the ride, I have hives all over my torso and arms, couldn't see from all the water dripping on my lenses from my helmet, and my feet were impossibly drenched. All this, compounded with my complete lack of motivation by this point, made me drop out of the 65 mile ride and do the 33 mile ride. I'm not proud of it but the only valid rationale I have is it was a decision to avoid getting sick. I've put in too much time to be out of commission from the rest of my training.
After pulling in to the finish area and going back to my car I did meet a very nice woman. She invited me to do rides and other events with the Twin Cites Tri Club. It'd be nice to see her at one of these events. She seems like a very decent woman to get to know.
So, in short, my first group bike ride turned out to be borderline nightmareish. I guess there's always a next time.
I was signed up for the 65 mile ride and was completely stoked about it. I woke up early, had some oatmeal, got everything together and headed to the Deephaven Education Center (DEC) to drop off my bike and participate in the pre-ride festivities. All was well at this point. The people really set up a good show at the beginning and they were a joy to talk to. I even met up with a fellow I met running around Lake Calhoun: Teeto. It was good to see him again and we talked about our running experiences and upcoming goals.
As the start time drew near I met some other cool people. One of them was a pastor at a church just down the road. He seemed like a quality guy and it was a treat to hear from him about his church and congregation. Maybe one of these Sundays I'll make it out to the church for a service to see what it's really all about.
With one minute before the ride, it all went down hill. The weather turned on us and it got cold and rainy. None of you probably know this but a little known fact about me is that I break out in hives when I get cold. It's nothing serious. Mostly it's just not a pleasant thing to look at. But it's really annoying. Plus, one thing I do think most people know about me is I have a deep dislike for being cold. So my mood went immediately from "This is going to be great" to "screw this." At 17 miles into the ride, I have hives all over my torso and arms, couldn't see from all the water dripping on my lenses from my helmet, and my feet were impossibly drenched. All this, compounded with my complete lack of motivation by this point, made me drop out of the 65 mile ride and do the 33 mile ride. I'm not proud of it but the only valid rationale I have is it was a decision to avoid getting sick. I've put in too much time to be out of commission from the rest of my training.
After pulling in to the finish area and going back to my car I did meet a very nice woman. She invited me to do rides and other events with the Twin Cites Tri Club. It'd be nice to see her at one of these events. She seems like a very decent woman to get to know.
So, in short, my first group bike ride turned out to be borderline nightmareish. I guess there's always a next time.
Friday, August 3, 2007
Wednesday 6 Mile Easy Run
Today's run was really hot. I didn't get a measured dew point or temperature but trust me when I say it was hot and humid. A friend of mine met me in uptown and biked along with me running so I had some nice company. After the ru we biked to Old Chicago for a bite to eat and saw the horrible news about the 35W bridge in Minneapolis. Strangely enough, this happened less than a hand full of miles away from where I was running.
My most sincere heartfelt sympathies go to those familes who lost a loved one in the tragedy.
My most sincere heartfelt sympathies go to those familes who lost a loved one in the tragedy.
Tuesday, July 31, 2007
Quality Speed Work
Today was another quality run day. Instead of distance, todays focus was on speed and heart rate recovery time. Distance was only 3 miles but it involved running 1200 meters at 10K pace, rest 1 minute, run 400 meters at 5K pace, rest 3 minutes, and repeat.
Doing these sorts of runs at 4:00 a.m. are great. While it's rough getting started that early, after a 1 mile warm up I'm set and ready for the challenge.
This morning the moon was bright and the area was quiet. It was such still scerenity. Enough said.
Doing these sorts of runs at 4:00 a.m. are great. While it's rough getting started that early, after a 1 mile warm up I'm set and ready for the challenge.
This morning the moon was bright and the area was quiet. It was such still scerenity. Enough said.
Monday, July 30, 2007
A New Reason to Love Mondays
Monday has a bad rep. And that really isn't unfounded. Weekends are what we work for. Weekends are great times to get chores done, spend more time with the kids (if you happen to have any of those), relax, read a book, and do a whole host of activities which you decide to do. Monday is the unfortunate recipient of the end-of-the-weekend blues. So naturally it's a hated day. Anything to make Monday better than what it is is a welcome thought.
Monday morning spinning class is just the thing. We have an instructor, Matt, who literally pounds the crap out of us. He plays great motivational music, sets the tone by letting us imagine ourselves outside on a course chasing bikers, flying by trees, battling hills, and crossing the finish line, and is in general a great teacher. Today I spent 35 minutes working my core muscles and then 45 minutes in the cycle 60 class. I think I sweated out and replenished all the water in my body this morning. It was great. There's no better way to start the day. It's too bad we have to spend the rest of the day stuck in a cube doing a whole lot of work that is borderline psychosis enabling.
Monday morning spinning class is just the thing. We have an instructor, Matt, who literally pounds the crap out of us. He plays great motivational music, sets the tone by letting us imagine ourselves outside on a course chasing bikers, flying by trees, battling hills, and crossing the finish line, and is in general a great teacher. Today I spent 35 minutes working my core muscles and then 45 minutes in the cycle 60 class. I think I sweated out and replenished all the water in my body this morning. It was great. There's no better way to start the day. It's too bad we have to spend the rest of the day stuck in a cube doing a whole lot of work that is borderline psychosis enabling.
Saturday, July 28, 2007
18 Mile Tour to Lake Minnetonka
The running paths we have around here are absolutely breathtaking. It's the small things in life like that that make even the worst days seem to be better. And today was a horrible day. I must have woke up on the wrong side of the bed because from moment one this morning I wanted to destroy something.
So I start getting ready for my run and can't find my iPod. All things considered this isn't a big deal because running without music isn't that bad. But what really frustrated me was the fact that it's nowhere to be found. I've looked high, low, and sideways but can't find it. The headphones are right where I left them but not the iPod. As of the time of writing the dumb thing is still not found.
So I decided instead to use my iPhone to listen to music. That was a decent idea except for one thing: only the stock headphones work with it because of its recessed headphone jack. The stock headphones don't stay in my ears. Needless to say, the iPhone got tucked away very early on in the run and the stock headphones almost found themselves in a number of trash bins along the way. By this point I'm borderline starting to lose it. But the best is yet to come.
Today's run really was beautiful. Thank The Maker I was on a tree lined trail, many parts of which were covered by the overhanging branches. That was the only thing that kept me from going completely out of my mind. I decided to do a 9 mile out and back run for a total of 18 miles. Everything physically felt okay. I've been feeling some stiffness and pain in my left ankle but other than that I was strong. After finishing the first 9 miles I turned around and headed back.
All is going so swimmingly well I decide to pick it up a bit and finish the last 9 on a strong note. By this time it was getting pretty warm and my heart rate was seriously getting up into the high zone 3 range. I know this because I told my Garmin Forerunner 305 to keep me there. NOTE: I understand the following is completely my fault but seriously...this absolutely must be fixed in the next revision of the Forerunner.
At this point, no matter how slowly I ran, my heart rate was up in zones 4 and 5 (I even got it up to 6. Aw yeah.) Here's the annoyance. When you're heart rate gets too high or too low, the Forerunner likes to let you know this...again, and again, and again, and again, and... I think you get the idea. The notification it makes is this string of beeping noises. These noises are to the ears what concentrated raw sewage is to the nose. AND YOU CAN'T GET AWAY FROM IT. So no only does the unit make this God aweful noise but it does it repeatedly, every 10 seconds. So I got to listen to this for 9 miles. Yes, I hated my life for roughly 2 hours, 45 minutes.
I really hope life doesn't do anything stupid to me today. Here's the route I took:
So I start getting ready for my run and can't find my iPod. All things considered this isn't a big deal because running without music isn't that bad. But what really frustrated me was the fact that it's nowhere to be found. I've looked high, low, and sideways but can't find it. The headphones are right where I left them but not the iPod. As of the time of writing the dumb thing is still not found.
So I decided instead to use my iPhone to listen to music. That was a decent idea except for one thing: only the stock headphones work with it because of its recessed headphone jack. The stock headphones don't stay in my ears. Needless to say, the iPhone got tucked away very early on in the run and the stock headphones almost found themselves in a number of trash bins along the way. By this point I'm borderline starting to lose it. But the best is yet to come.
Today's run really was beautiful. Thank The Maker I was on a tree lined trail, many parts of which were covered by the overhanging branches. That was the only thing that kept me from going completely out of my mind. I decided to do a 9 mile out and back run for a total of 18 miles. Everything physically felt okay. I've been feeling some stiffness and pain in my left ankle but other than that I was strong. After finishing the first 9 miles I turned around and headed back.
All is going so swimmingly well I decide to pick it up a bit and finish the last 9 on a strong note. By this time it was getting pretty warm and my heart rate was seriously getting up into the high zone 3 range. I know this because I told my Garmin Forerunner 305 to keep me there. NOTE: I understand the following is completely my fault but seriously...this absolutely must be fixed in the next revision of the Forerunner.
At this point, no matter how slowly I ran, my heart rate was up in zones 4 and 5 (I even got it up to 6. Aw yeah.) Here's the annoyance. When you're heart rate gets too high or too low, the Forerunner likes to let you know this...again, and again, and again, and again, and... I think you get the idea. The notification it makes is this string of beeping noises. These noises are to the ears what concentrated raw sewage is to the nose. AND YOU CAN'T GET AWAY FROM IT. So no only does the unit make this God aweful noise but it does it repeatedly, every 10 seconds. So I got to listen to this for 9 miles. Yes, I hated my life for roughly 2 hours, 45 minutes.
I really hope life doesn't do anything stupid to me today. Here's the route I took:
Wednesday, July 25, 2007
Yes, I'm crazy
I was looking over today's routine after work yesterday and noticed I had a 6 mile run to do. Not a long run by any means but 6 miles is still 6 miles. Then I checked the forecast and saw "muggy and 93 degrees Fahrenheit". Uh...not good. Since I had my usual spinning class this morning and 6 miles takes me about an hour in normal training conditions I thought it'd be fun to start the day off with my entire cardio routine. So, at 4:00 this morning, my adventure began.
It was dark but comfortable at 75 degrees. I don't fully understand what makes the morning so special for me but it was again another one of those days that I wished would never end. During the first mile I saw a family of deer (yes, deer. Here in the metro area.), a raccoon, and a fox. They looked absolutely wonderful. Because no one is around, they, and myself, were strutting around like we owned the town. Seeing these animals in their majesty is really breath taking.
I ran a typical course (which I'll post up in a few hours) around Hopkins. Because there is very little human activity at that time I thought it'd be fun to run right in the middle of the highway. So I hopped up and did just that for about 2 miles. Right in the middle of the road. There wasn't a car in sight. It felt empowering.
On the last stretch home the breeze kicked up and all I could hear was the wind blowing through the leaves and the crickets chirping. It was so calm and peaceful. God I love the morning!
UPDATE: Here's the course I ran. And yes, I WAS right in the middle of Highway 7. How fun.
It was dark but comfortable at 75 degrees. I don't fully understand what makes the morning so special for me but it was again another one of those days that I wished would never end. During the first mile I saw a family of deer (yes, deer. Here in the metro area.), a raccoon, and a fox. They looked absolutely wonderful. Because no one is around, they, and myself, were strutting around like we owned the town. Seeing these animals in their majesty is really breath taking.
I ran a typical course (which I'll post up in a few hours) around Hopkins. Because there is very little human activity at that time I thought it'd be fun to run right in the middle of the highway. So I hopped up and did just that for about 2 miles. Right in the middle of the road. There wasn't a car in sight. It felt empowering.
On the last stretch home the breeze kicked up and all I could hear was the wind blowing through the leaves and the crickets chirping. It was so calm and peaceful. God I love the morning!
UPDATE: Here's the course I ran. And yes, I WAS right in the middle of Highway 7. How fun.
Quality Running
Yesterday I had a quality run. Essentially, it was speed work. It involved a number of different length splits at different paces. Altogether the distance was 4 miles. It was 400 m at 5K pace, 800 m at 10K pace, 1200 m at 10K pace, 1600 m at 10K pace, 1200 m at 10K pace, 800 m at 10K pace, and 400 m at 5K pace.
After the 1600 m run it started to rain but not a terrential down pour. It was a very nice subtile rain. Unfortunately the humidity didn't go away and the temp didn't drop. But still...running in the rain is a blast.
Live every day of summer to it's fullest. Because soon our unfriendly acquaintance (a.k.a. Winter) will be moving back in.
UPDATE: Here's the map.
After the 1600 m run it started to rain but not a terrential down pour. It was a very nice subtile rain. Unfortunately the humidity didn't go away and the temp didn't drop. But still...running in the rain is a blast.
Live every day of summer to it's fullest. Because soon our unfriendly acquaintance (a.k.a. Winter) will be moving back in.
UPDATE: Here's the map.
Monday, July 23, 2007
Nokomis to St. Paul and Back Again
Today is cross training day and being that it's Monday, it's cycle day. Monday morning spinning at the Cross Town Life Time Fitness is fantastic. We have a fabulous instructor that just beats the crap out of us. It's great. Don't get me wrong though. The other classes on Wednesday and Friday are great too. But Monday offers a spectacular workout with well designed and instructed courses. Today we worked on speed so it was high resistence and high cadence. Man was that tough.
But since I'm a glutton for punishment (and beautiful women) I decided to indulge both of those a bit and do some more biking after work. I met up with an astounding woman athlete at Lake Nokomis for a bike ride. We really didn't have a set destination or plan so we took off from the park and headed along Minnehaha (say that three times fast) Parkway to the Mississippi River and along the frontage road. By this time the clouds cleared up and it wound up being an absolutely picturesque day. The air was still but cool for the ride. We went along the river on the St. Paul side and saw a lot of beautiful scenery in the parks along the river. Who knew the Twin Cities held such wonderous treasures? It was a ride you had to be on to fully experience how great it really was. We followed the trails all the way to downtown St. Paul and had dinner at a fantastic restaurant: Cossetta. If you ever get down there I recommend taking the time to check it out. It's great.
We took literally the same way back but you always catch something new on the return trip. This time we got to see Minneapolis during the sunset over the Mississippi River Valley. Again, it was so gorgeous that you simply had to be there to fully appreciate it's splendor.
I couldn't have asked for a better day and better company. Today was a Monday that had the look, feel, touch, and smell of a Saturday. It was one for the books.
But since I'm a glutton for punishment (and beautiful women) I decided to indulge both of those a bit and do some more biking after work. I met up with an astounding woman athlete at Lake Nokomis for a bike ride. We really didn't have a set destination or plan so we took off from the park and headed along Minnehaha (say that three times fast) Parkway to the Mississippi River and along the frontage road. By this time the clouds cleared up and it wound up being an absolutely picturesque day. The air was still but cool for the ride. We went along the river on the St. Paul side and saw a lot of beautiful scenery in the parks along the river. Who knew the Twin Cities held such wonderous treasures? It was a ride you had to be on to fully experience how great it really was. We followed the trails all the way to downtown St. Paul and had dinner at a fantastic restaurant: Cossetta. If you ever get down there I recommend taking the time to check it out. It's great.
We took literally the same way back but you always catch something new on the return trip. This time we got to see Minneapolis during the sunset over the Mississippi River Valley. Again, it was so gorgeous that you simply had to be there to fully appreciate it's splendor.
I couldn't have asked for a better day and better company. Today was a Monday that had the look, feel, touch, and smell of a Saturday. It was one for the books.
Sunday, July 22, 2007
Cross training at Crosstown
I'm not particularly fond of this gym. There are many reason and they completely span the spectrum. But it's what I've got and it's better than nothing.
Today was cross training so I decided it would be fun to do some swimming and lifting. Honestly, I'm letting them both slide which is very unfortunate. I've been so focused on my running that the only strength training I've been doing has been core training. While that's definitely an important point to focus on, I shouldn't be neglecting the other muscles. I hit the chest, biceps, and core today. What a rude awakening it was. I used to be so strong because all I did was weight lift. Now, I'm lucky to make it through a handful of sets of any given exercise without wanting to crawl into the fetal position.
Swimming is going well but could definitely improve. I'm literally a newby at this so my form is terrible and my bouyancy lacks something to be desired. But, I know it'll improve if I stick to it. I'm going to try to do swimming 5 times a week.
Today was cross training so I decided it would be fun to do some swimming and lifting. Honestly, I'm letting them both slide which is very unfortunate. I've been so focused on my running that the only strength training I've been doing has been core training. While that's definitely an important point to focus on, I shouldn't be neglecting the other muscles. I hit the chest, biceps, and core today. What a rude awakening it was. I used to be so strong because all I did was weight lift. Now, I'm lucky to make it through a handful of sets of any given exercise without wanting to crawl into the fetal position.
Swimming is going well but could definitely improve. I'm literally a newby at this so my form is terrible and my bouyancy lacks something to be desired. But, I know it'll improve if I stick to it. I'm going to try to do swimming 5 times a week.
Lumberjack Days 10 Mile Run
This is a great race. I think the reason I like it so much is because of the scenery. The race starts with all runners being bused out to Square Lake. If you've never been to Square Lake, I highly recommend you make the trip. It's a stunning example of the natural wonders that fill Minnesota. Plus, it would be a great lake to have a triathlon.
The race is run on both paved and gravel roads along the St. Croix River Valley. The St. Croix River is the boundary between Minnesota and Wisconsin and is tree lined the entire way with a few exceptions being corn fields and other farm land. It reminds me a lot of where I grew up in Michigan.
Around the mile 6 marker, the run turns on to the major highway to Stillwater which is also beautiful in its own right. For the most part, the road is cut through the hills there so it is lined with sedimentary rock on both sides. That part of the race reminds me of my college town. There are a lot of sedimentary rock cliffs all over the place and is astounding to see.
As for my performance, I ran this one 1 minute slower than last year which isn't really a disappointment. However, I was hoping to do the same or better. During the fifth mile I had a mental breakdown for some reason and slowed down for a bit. But, I managed to pull myself out and finish the job.
Here's the course. If you get a chance, you should definitely run this course.
The race is run on both paved and gravel roads along the St. Croix River Valley. The St. Croix River is the boundary between Minnesota and Wisconsin and is tree lined the entire way with a few exceptions being corn fields and other farm land. It reminds me a lot of where I grew up in Michigan.
Around the mile 6 marker, the run turns on to the major highway to Stillwater which is also beautiful in its own right. For the most part, the road is cut through the hills there so it is lined with sedimentary rock on both sides. That part of the race reminds me of my college town. There are a lot of sedimentary rock cliffs all over the place and is astounding to see.
As for my performance, I ran this one 1 minute slower than last year which isn't really a disappointment. However, I was hoping to do the same or better. During the fifth mile I had a mental breakdown for some reason and slowed down for a bit. But, I managed to pull myself out and finish the job.
Here's the course. If you get a chance, you should definitely run this course.
Thursday, July 19, 2007
I Love Hills
Today was the last workout of the week. So congratulations are in order for another week well done! I'll treat myself to some 10 grain cereal. MMMmmm...
The schedule called for 8 x 400 meter uphill tempo runs. Actually it called for 6 x 200 but I was feeling a bit ambitious, nay, nuts, today so the workout was extended a bit. I jogged about 2 miles to the base of a fairly steep hill and then started to run up it to gauge 400 meters with my Garmin Forerunner. As I was running up, I didn't even get 200 meters before it started to level off. Damn! What to do now?
I ran back home and jogged back to Smetana road which has a hill to it but not as steep. So, starting at the crest, I jogged down and what do you know? From crest to base, the hill is 400 meters. By this point I've run about 3.5 miles more than needed but there's nothing wrong with that.
I was amazingly strong during these uphill runs. I had a lot of reservation about this run today because I hadn't done any hill work in quite a while. But I kept a few key items in mind:
Each run up the hill I also kept in mind a different person who's helped me get to where I am today. Those people who have helped shape me, encourage me, pick me up, love me, and supported me. Immediately, my mom's mom (Maxene) came to mind.
This woman was as loving as any grandmother could be. She had about 2 dozen grandkids and remembered every one of their birthdays. About 2 years ago she suffered a stroke and had congestive heart failure. It was a very sad time but through this she remained a fighter. This past January I ran Goofy's Race and a Half Challenge at Walt Disney World, Orlando, and dedicated the race to her honor! She was a great woman who has been through a lot in her life and the least I could do as a grandchild of hers is honor her life by doing the best I could with mine. After the race she had a mile wide grin on her face (the first time she'd smiled in close to a year) and for a few weeks afterwords, her health started improving for the first time since the stroke. I don't think the world could have offered anything to make me feel more happy than I did knowing I honored my grandmother. Unfortunately, about 3 months ago, she passed away after the battle became too much for her. But she knew I loved her and appreciated all she had done in her life and that's all that mattered.
Anyway, back to the hills. Each of the 8 runs had 8 different people in mind. Each kept me motivated as I powered up the hills. Whenever pain came in, I recited one simple line "Pain is weakness leaving the body." and owned each of thos runs.
I'd include a map of the route but something tells me it'd be the most boring map yet: a straight line with one bump because I had to jump out of the way of a moron driver who was about to hit me.
Why do I run? To honor those I love. To love those I honor. And because I love hills!
UPDATE: Here's the route. Thought you'd like to see where the hill is.
The schedule called for 8 x 400 meter uphill tempo runs. Actually it called for 6 x 200 but I was feeling a bit ambitious, nay, nuts, today so the workout was extended a bit. I jogged about 2 miles to the base of a fairly steep hill and then started to run up it to gauge 400 meters with my Garmin Forerunner. As I was running up, I didn't even get 200 meters before it started to level off. Damn! What to do now?
I ran back home and jogged back to Smetana road which has a hill to it but not as steep. So, starting at the crest, I jogged down and what do you know? From crest to base, the hill is 400 meters. By this point I've run about 3.5 miles more than needed but there's nothing wrong with that.
I was amazingly strong during these uphill runs. I had a lot of reservation about this run today because I hadn't done any hill work in quite a while. But I kept a few key items in mind:
- Run smooth. Be fluid.
- Think positive: "I love hills!"
- Don't tighten up anything, especially your upper body.
Each run up the hill I also kept in mind a different person who's helped me get to where I am today. Those people who have helped shape me, encourage me, pick me up, love me, and supported me. Immediately, my mom's mom (Maxene) came to mind.
This woman was as loving as any grandmother could be. She had about 2 dozen grandkids and remembered every one of their birthdays. About 2 years ago she suffered a stroke and had congestive heart failure. It was a very sad time but through this she remained a fighter. This past January I ran Goofy's Race and a Half Challenge at Walt Disney World, Orlando, and dedicated the race to her honor! She was a great woman who has been through a lot in her life and the least I could do as a grandchild of hers is honor her life by doing the best I could with mine. After the race she had a mile wide grin on her face (the first time she'd smiled in close to a year) and for a few weeks afterwords, her health started improving for the first time since the stroke. I don't think the world could have offered anything to make me feel more happy than I did knowing I honored my grandmother. Unfortunately, about 3 months ago, she passed away after the battle became too much for her. But she knew I loved her and appreciated all she had done in her life and that's all that mattered.
Anyway, back to the hills. Each of the 8 runs had 8 different people in mind. Each kept me motivated as I powered up the hills. Whenever pain came in, I recited one simple line "Pain is weakness leaving the body." and owned each of thos runs.
I'd include a map of the route but something tells me it'd be the most boring map yet: a straight line with one bump because I had to jump out of the way of a moron driver who was about to hit me.
Why do I run? To honor those I love. To love those I honor. And because I love hills!
UPDATE: Here's the route. Thought you'd like to see where the hill is.
Torchlight Run 5K
Not exactly the ideal running conditions but I'd take hot & humid over cold & dry any day.
I realize this race is breaking my curfue a bit. Those of you following along know that 8:00 is pretty much the end of the day for me. But every once in a while we need to break the mold and get out of our routine. It's a nice way to remember we're human. I like to "break the mold" on the weekends because I don't have an 8 hour annoyance (e.g. work) that gets in the way of my training on Saturday and Sunday.
The run was very good. I did a lot better than I thought I would considering the weather conditions. In fact, I think this is my best 5K to date: 22 minutes. As fate would have it the 5K wasn't officially timed so thank God for Garmin. The course map is below. Check it out. As a side note, this is now the third time I've done the Torchlight Run 5K and while each year the start has remained the same (Basilica of St. Mary), the finish this year was a bit odd. The race ended near Harriet Island which isn't so much of an odd thing (although I'm used to ending at the Metrodome but who's complaining?) An odd thing was we had to walk quite a way to get to the post race party on the island. Again, I'm not bitching. Just find it a bit odd is all. Another odd thing was the water distribution station at the end. It was a fill-your-own-cup sort of event. Shame on you LTF! Did you blow all your dough on the triathlon? That was bad form. Especially for a for-profit company.
I realize this race is breaking my curfue a bit. Those of you following along know that 8:00 is pretty much the end of the day for me. But every once in a while we need to break the mold and get out of our routine. It's a nice way to remember we're human. I like to "break the mold" on the weekends because I don't have an 8 hour annoyance (e.g. work) that gets in the way of my training on Saturday and Sunday.
The run was very good. I did a lot better than I thought I would considering the weather conditions. In fact, I think this is my best 5K to date: 22 minutes. As fate would have it the 5K wasn't officially timed so thank God for Garmin. The course map is below. Check it out. As a side note, this is now the third time I've done the Torchlight Run 5K and while each year the start has remained the same (Basilica of St. Mary), the finish this year was a bit odd. The race ended near Harriet Island which isn't so much of an odd thing (although I'm used to ending at the Metrodome but who's complaining?) An odd thing was we had to walk quite a way to get to the post race party on the island. Again, I'm not bitching. Just find it a bit odd is all. Another odd thing was the water distribution station at the end. It was a fill-your-own-cup sort of event. Shame on you LTF! Did you blow all your dough on the triathlon? That was bad form. Especially for a for-profit company.
Sunday, July 15, 2007
Hopkins Raspberry Festival 5 Mile Run
Against my running schedule I decided to run a race today. This one was the Hopkins 5 Mile Race to kick off the Raspberry Festival Parade. This one was really fun despite the warm weather and late start of 11:30. My heart rate didn't get too high and I was actually able to push myself a bit harder than normal which was a very welcome surpise. It was even more surprising to me considering I ran 20 miles the day before.
I met a couple of wonderful people at the race including a very beautiful woman. Alas, like every other time, I considered it folly to ask for her personal information to contact her again so we remain strangers. I'll just have to wait and see if fate permits us a second meeting.
My increased stamina and obviously improving lactic acid threshold is very encouraging and keeps me hopeful that someday I'll be able to compete in an IronMan Triathlon.
Here it is:
I met a couple of wonderful people at the race including a very beautiful woman. Alas, like every other time, I considered it folly to ask for her personal information to contact her again so we remain strangers. I'll just have to wait and see if fate permits us a second meeting.
My increased stamina and obviously improving lactic acid threshold is very encouraging and keeps me hopeful that someday I'll be able to compete in an IronMan Triathlon.
Here it is:
Saturday, July 14, 2007
Nostalgia and Insanity
A friend of mine invited me to stay the night at her place in Oakdale so I graciously accepted. Before you all get any crazy ideas, she's a good friend and that's where the line is drawn.
Back to the topic at hand, I used to spend a lot of time in Woodbury (a neighboring town) for one reason or another and that's where I began my running career. So, since I had a 20 mile run to do (enter the insanity. Any runner would be quick to point out that week 4 is WAY TOO EARLY to be going that far and I whole heartedly agree. But I'll do what the schedule says until I can't push myself any further.) I thought I'd go back and visit the place where all of this began. I visited the house where I took my first steps as a runner and ran my first mile.
It was really a great time with a lot of good memories. There wasn't any lingering as that would be pointless nonsense but it was very good to see the old stomping ground. Sometimes that sense of nostalgia is exactly what we need to put the happiness back in our lives. Here it is.
If anyone wishes for descriptions of what is where and what some of these places mean to me, drop me an email.
Back to the topic at hand, I used to spend a lot of time in Woodbury (a neighboring town) for one reason or another and that's where I began my running career. So, since I had a 20 mile run to do (enter the insanity. Any runner would be quick to point out that week 4 is WAY TOO EARLY to be going that far and I whole heartedly agree. But I'll do what the schedule says until I can't push myself any further.) I thought I'd go back and visit the place where all of this began. I visited the house where I took my first steps as a runner and ran my first mile.
It was really a great time with a lot of good memories. There wasn't any lingering as that would be pointless nonsense but it was very good to see the old stomping ground. Sometimes that sense of nostalgia is exactly what we need to put the happiness back in our lives. Here it is.
If anyone wishes for descriptions of what is where and what some of these places mean to me, drop me an email.
Wednesday Tempo Run
This one was fun. I read an article in the most recent issue of Runner's World about tempo runs and decided Wednesdays would be an ideal time to put those into practice. Tempo runs are essentially designed to train your body to run harder for longer. Scientifically, this means you're increasing your lactic acid threshold. It's similar to drinking a lot of beer frequently except for the fact that tempo running is actually a good thing to do and alcohol consumption, while good in limited quantities, is nowhere close to as beneficial). If you drink a lot of beer all the time, your tolerance increases and it takes more for you to have the same effects you used to have with just one. With beer that's bad but with running that's good. You increase your tolerance so you can push harder for longer.
Here's how my first tempo turned out.
Here's how my first tempo turned out.
Week 4 Quality Run
Today's task (and by "today" I mean Tuesday, 10 July) involved running some faster 1-mile splits with a short break in between. These not-so-straightforward runs are so much more fun than simply stepping out and doing a standard 5 miles at a certain pace. It's fun to add this extra bit of science to it.
18 Miles - Saturday 7 July
It's taken me a week to get this one up but hopefully it was worth the wait. The training schedule I'm following called for an 18 mile run today. The problem is I had a 5K on this day so trying to squeeze 18 miles out of 3.1 is a bit of a task. What I decided to do instead was wake up a bit early and hit the popular running routes around my house. Then, I'd bike to the race, run the race, and finally bike back.
It was a very fun experience and I couldn't have asked for anything better. The weather was great (albeit hot but tolerable), the people at the race were very nice, and the bike ride was great. Here are the two running events for the day.
It was a very fun experience and I couldn't have asked for anything better. The weather was great (albeit hot but tolerable), the people at the race were very nice, and the bike ride was great. Here are the two running events for the day.
Tuesday, July 10, 2007
Tuesday Quality Run
Today's run was more of a speed work / heart rate training day than a day which involved lots of miles. I ran 4 1-mile loops each in heart rate zone 4. Not a bad morning workout. So far this mean I run each mile at roughly 7:30/mile pace. Not bad but not great either. I'll keep the heart rate training going and see how it works.
Why We Run in the Wee Hours of the Morning
I realize the consistency of my posts has lacked one vital ingredient: consistency. My life has been too busy any more to get too much work done on the computer but still I'll do my best to get a post or two up here per week.
This past Sunday my training schedule called for an 18 mile pace run. It's a bit early in the training regimin (week 3) to be doing that sort of distance but this is a new workout that I really wanted to try. So 18 it is. The problem is I'm scheduled to run a 5K also. What does one do? Then it hit me: I'll run the 25K that's right in my back yard, bike to the 5K, and then run that for a total of just over 18 miles of running (not to mention the logged biking).
I woke up at 5:30 to do the 25K. The area that I run it in is nothing special. It has some rolling hills, goes by some lakes and a few swamps, but is completely on the road. And I've done this loop now over dozen times so there's nothing amazingly new to learn about it. But there's something about these early summer mornings that transform familiar landscape into a paradise. No one is around, everything is still and quiet, there's ample light but no sun, dew covers all the still plant life, and there's a subtile mist coming off the lakes and swamps that have a cooling and calming effect. This past Sunday during the 5:30 run I felt as though I had my own slice of heaven here on Earth. It was a time that seemed to transcend all we know about the physical world. It was a time that I wished would have never went away.
I love summer! Tis a terrible shame we have to put up with winter in order to have an enjoyable summer.
This past Sunday my training schedule called for an 18 mile pace run. It's a bit early in the training regimin (week 3) to be doing that sort of distance but this is a new workout that I really wanted to try. So 18 it is. The problem is I'm scheduled to run a 5K also. What does one do? Then it hit me: I'll run the 25K that's right in my back yard, bike to the 5K, and then run that for a total of just over 18 miles of running (not to mention the logged biking).
I woke up at 5:30 to do the 25K. The area that I run it in is nothing special. It has some rolling hills, goes by some lakes and a few swamps, but is completely on the road. And I've done this loop now over dozen times so there's nothing amazingly new to learn about it. But there's something about these early summer mornings that transform familiar landscape into a paradise. No one is around, everything is still and quiet, there's ample light but no sun, dew covers all the still plant life, and there's a subtile mist coming off the lakes and swamps that have a cooling and calming effect. This past Sunday during the 5:30 run I felt as though I had my own slice of heaven here on Earth. It was a time that seemed to transcend all we know about the physical world. It was a time that I wished would have never went away.
I love summer! Tis a terrible shame we have to put up with winter in order to have an enjoyable summer.
Wednesday, July 4, 2007
Wednesdays Easy 5 Mile Loop
The fortunate part about where I live is the vast array of paved and unpaved running trails. The entire Twin Cities area is relatively flat so finding good hills can sometimes be a challenge. That is another blessing with my particular area of the cities. Hills are quite bountiful and they offer anything from moderate to very challenging workouts.
Today's run was just a simple run: 5 miles at an easy pace. The weather wasn't very great when I ran: hot, humid, and no wind, so my heart rate got out of control. But I'll accept that because of the conditions.
Today I picked a new trail and followed it to the edge of Eden Prairie. Again, this was a phenominally gorgeous run. It was a combination of pavement and gravel and went around some gorgeous lakes and was tree lined though parks almost the entire way. Check it out and if you're ever in the Twin Cities look it up. You won't regret this one if you're out for a short run.
Today's run was just a simple run: 5 miles at an easy pace. The weather wasn't very great when I ran: hot, humid, and no wind, so my heart rate got out of control. But I'll accept that because of the conditions.
Today I picked a new trail and followed it to the edge of Eden Prairie. Again, this was a phenominally gorgeous run. It was a combination of pavement and gravel and went around some gorgeous lakes and was tree lined though parks almost the entire way. Check it out and if you're ever in the Twin Cities look it up. You won't regret this one if you're out for a short run.
Running in Bredesen Park
For lunch yesterday I decided running would be a much more constructive way to spend the hour. So I strapped on the shoes and headed down the road. This time I decided to try a different route. I knew there was a park near by so I decided to run around it. Not only is it a park but it's a nature preserve and an absolutely gorgeous run. It's scenic with a few streams that you must pass over on a nicely constructed wood bridge.
See for yourself.
See for yourself.
Saturday, June 30, 2007
A bit off topic but
I picked up an Apple iPhone yesterday and it is very slick. Of course nothing is perfect but as a first phone, Apple did a stupendous job and made the other hand held companies look like complete jackasses. iPhone reviews are plentiful. Our friend John Gruber at Daring Fireball and The Macalope are but a few of the thousands of reviews you can read. 
The interesting part happened in the line. I waited outside an AT&T store in Eden Prairie and got to stand next to Mark Madsen of the Minnesota Timberwolves. It was very cool. And for you doubters, here's proof.
He's a very cool guy. Very down-to-earth. Oh, and he only had that ring because he finished up a basketball camp and the kids wanted to see it.
Just wanted to share the love. More training begins this evening: a few laps in the pool and maybe a few miles on the road.
Tuesday, June 26, 2007
Tour de Tonka 30 mile loop
For those of you who may be getting huffy because everything that's been posted is about running, I have a few biking routes to put up here.
For the first time, I'll be participating in bike rides and races this year. It's all part of the master plan to get ready for my first triathlon and eventually participate in an Ironman competition. But like all good things in life, first things first.
This is [almost] the entire 33 mile loop of the Tour de Tonka around Lake Minnetonka. I say almost because I missed one turn and therefore missed about 3 miles of the actual route. And since the part of the race I missed was close to the end, what you see is essentially the whole thing.
This training run was my attempt to actually lay out the course for myself so I know where I'm going when it comes time to ride day. The people who put the ride on don't actually have a map layout of the course. They only provide a turn by turn explanation of the ride. So I took the liberty of plotting out the course. I hope this is useful for some of you.
Run Charleviox 26.2
In terms of course beauty and diversity this race earns a solid F. It was an out-and-back marathon TWICE. There's nothing like watching the elite athletes blow by you two separate times.
I can't be too harsh because this was the first running of the marathon and while improvements can (and should) be made, the administration was handled very well.
This races was more of a focus on heart rate training. I've been neglecting my heart rate which is exactly the wrong thing to do. So now I'm stuck running marathons much slower than I can so I can strengthen my heart. It's really tough to hold myself back but in the long run it will pay off big.
MDRA 25K
This is a nice run that literally goes through my back yard. It's actually quite challenging. The race starts in Hopkins and makes two small loops after which we make two larger loops. On each of the larger loops is a huge hill that really challenges a runner to a very good workout.
Living in the area I run this hill frequently and knew exactly what to expect.
Apparently an olympic athlete from Minnesota used to train on this exact same course. After completing it I can see why he was an olympian.
2nd Annual Goofy's Race and a Half Challenge
Since my parents and brother have moved down to Florida, my sister lives in Ohio, and I live in Minneapolis, it's tough to get the family together for any occasion. Money is often tight between all of us so I came up with a great idea: at the beginning of January let's get together at Disney World in Orlando, Florida.
Immediately this may sound like a completely contradictory idea. If money is tight, why go to one of the most expensive places on Earth? A few reasons why this isn't meant to be as much of a penny pincher's nightmare include
- We all know it is going to happen so we can save for the event for a whole year.
- We don't buy each other presents or make other types of purchases during the year. This lets us save a little more green.
- Disney's Marathon weekend just happens to be at the same time that we meet at the resort each year.
The very real problem here involves balancing 3 different finances, 3 different schedules, the avoidance of too much family time, and getting everyone together without bankrupting everyone during the Christmas season.
In my search for an answer I discovered the Walt Disney World marathon weekend. The answer literally fell in my lap. The marathon weekend is typically the first weekend of January. This answers the problem of getting everyone together for Christmas.
The only people paying for plane tickets would be me and my sister. We can easily afford those. Hotel costs are a necessary evil but I'm more than happy with staying at the low cost, budget Disney accommodations. Plus, my parents can afford that and I can even help them pay for it. So finances are taken care of.
Everyone knows about this weekend event a year in advance so time is not an issue.
Finally, too much family time is easily taken care of because I have to run the half and full marathons so there's lots of prep time and lots of recovery time.
So, in January 2007, I ran Goofy's Race and a Half Challenge. That involves running the half marathon on Saturday followed by the marathon on Sunday. It was a lot of fun. Here are the maps if you're interested in seeing.
What a lot of fun that was. Pictures will follow but I wanted to get this up there for you all to see.
25th Annual Twin Cities Marathon
For my first post, I thought it would be most fitting to start with my first marathon. At the beginning of each October, the Twin Cities Marathon is run through the beautiful urban areas of Minneapolis & St. Paul. The race begins at the Metrodome in downtown Minneapolis and ends at the state capitol in St. Paul. Along the way we run around some gorgeous lakes, neighborhoods, and other natural attractions. Check out the course:
Ironically, this is the best marathon I've run to date and it was also the most painful. Hopefully with some heart rate training I'll be able to run much more solid races. But until then I'll have to keep a tight leash on myself and keep that heart rate down.
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