Thompson Training Journal

Stillwater Half Marathon Race Report

2011-05-29T16:31:00.000-05:00

The Stillwater Half Marathon was today. It was a perfect day with overcast skies and temperatures in the upper 50's. My race gear was laid out the night before so I was ready. For this race I went with the 2010 Stillwater Marathon shirt, which looks exactly like the 2011 shirt, but the 2011 shirt is HUGE. They gave me a shirt with a "Large" label but said it was really an Extra Large. Whatever size the shirt is supposed to be, it is still very big. This, and the fact they started to accept race day registration leads me to believe the race may be having some difficulties. In 2010 they had 941 in the half, this year 619. For the full in 2010 they had 374, this year 244. Overall I heard they had a decline of 1,000 runners over 2010.

Packet pickup was held on Friday or Saturday. With the help of a babysitter I was able to go on Friday (with my wife who ran the 10k). It was held at the Water Street Inn in downtown Stillwater, MN.

Historic Picture of the Water Street Inn

The Water Street Inn was a nice place to have the Expo, and the perfect size. It was also located on the Saint Croix River, so we had an opportunity to see the river and watch the Stillwater Lift Bridge in action. They had the usual stuff, including a healthy eating trivia wheel. If you got the correct answer you got a coffee mug. They had chewy fruit snacks for kids and said it was just like eating real fruit (so why not just eat real fruit?). Two vendors selling clothing and chiropractors. Instead of speakers they had a fashion show, but we didn't stay for it.

Race morning arrived and I awoke at 4:30 (my alarm was set for 5:30). With an extra hour to kill I did some Yoga with Rodney Yee. Feeling more flexible, I put together my Hammer Nutrition supplements for before, during, and after the race. I don't do anything special before the race, but during the race I take Anti-Fatigue Caps and Endurance Amino. This was the second time I have done this and both times I felt an ability to run better. The first time was an hour into a Half Marathon and shortly after I noticed my form was much better, and I didn't even realize it had gotten easier to run. This time I was prepared to feel better so I took them before the final descent into Stillwater and the flat mile into town. I wanted to run this section especially fast.

Once my supplements were together we were ready to go. I dropped my wife at the start of the 10k, and it was completely deserted. Not a single person around. We sat in the car for about 10 minutes before we saw other people. I didn't want to be late to my race so we said goodbye. Just in time, because she barely beat a busload of people to the porta potties. As luck would have it, the one she choose had NO TOILET PAPER!! Brand new and no TP. This was not starting good.

Last year I dropped my car at the High School and road a bus to the start. When it was time to take a bus back to the car it was an hour wait. They only had one bus running. To avoid that, this year I drove and had no problem parking downtown. With a short walk to the start I was in good spirits.

The Half and Full both had pacers from Minnesota Pacers. They were busy pacing 3 different races this weekend (Stillwater, Med City, and State Capitol). At the Stillwater Half they had a 1:45 pacer and I planned to stick with her. The skies were still overcast and the temperature cool, so we had great weather for the start. I skipped the first few water stops, met Tom at mile 6, went to the bathroom at mile 7 (lost 30 seconds), felt great miles 8-10, pushed hard on the downhill at mile 11, pushed harder on the flat mile 12, out kicked a few people, and heard my wife cheer as I sprinted to the finish. A new PR at 1:41:51.

Splits
1. 7:50
2. 7:58
3. 7:53
4. 8:05
5. 7:49
6. 8:27
7. 7:38
8. 7:37
9. 7:47
10. 8:06
11. 7:44
12. 7:12
13. 6:56
.2. 0:51(5:35 pace)

Summary
7:47 overall pace
70 out of 619
8 out of 41 in my age group

After the race I found my wife who did much better than she expected. It was her first ever 10k and the farthest she has EVER run. I am very proud and impressed. After such great races we headed to the car for a Hammer Recoverite drink (two scoops mixed with Almond Milk). I really shouldn't drink these, they are good for recovery but have a huge amount of cards and afterwards I am always starving (Primal or Paleo readers will know what I mean).

Jump to It 10K

2011-05-07T20:54:00.000-05:00

The weather was perfect for the Jump to It 10K. We had a slight breeze coming from White Bear Lake and it was sunny. After a winter of overcast skies it feels great every time the sun shines. The race started at West Park/ Optimist Beach in White Bear Lake, Minnesota. The shirt is orange, and will be perfect for walking or running during hunting season.

The course is out and back and advertised as "flat and fast and has seen state records in its long history." It was flat for most of it, but a few hills at the turnaround slowed me down. However, I managed to keep a very steady pace during the race and finished in 44:29 (7:10 pace). My Garmin said about the same thing with a distance of 3.16 miles on the way out, and 3.1 on the way back. I guess I ran the tangents better on the way back with fewer people to maneuver around. Race results were delayed because they had problems with the computer. Many people were upset about this and it took away from an otherwise great event.

126 total runners in the 10K. My time got me 20 overall and 2 in my age group. This was the second 10K of the year for me (and second 10K ever), last time I ran 50:21 (8:07 pace).

Afton Trail Run 25K

2011-04-23T21:55:00.000-05:00

I signed up for the Afton Trail Run today. The race takes place on July 2 at Afton State Park in Minnesota. I ran the 25K last year as my first ever trail run and loved it. Now that the snow is melted and the ground is starting to dry I should be able to get to the park and do some training runs.

2011 Garry Bjorklund Half Marathon

2011-02-27T22:06:00.000-06:00

I just got an email that my credit card was charged for the Grandma's Half Marathon. I guess this June I will be running a Half Marathon in Duluth. This will be the 35th anniversary, so runners in both the full and half get a water bottle with the 35 Years logo and a "cinch backpack". It should be fun, except for the part when I have to wake up the morning of the race (because the race starts at 6:30am).

White Bear Winter Frolic 5K

2011-02-26T13:55:00.000-06:00

This morning was the White Bear Winter Frolic 5K (put on by Vacation Sports). We had a lot of snow last weekend in our area of Minnesota, this creates uneven surfaces and slick spots. This morning as I got out of the car I checked the temperature, 2 degrees. It had began to snow, making the slick spots hard to identify. Even with the cold and snow everyone at the start was in a festive mood.

Packet Pickup was Indoors

The race started and for a short time you have the option of running on the road or a sidewalk. I didn't have much choice since I was running in a crowd and ended up on the sidewalk. The surface was very tricky as some parts were not shoveled very good. But soon I was able to get back on the road and settle into a nice pace. The course follows the frozen White Bear Lake. Not much of a view, except for snow, but since footing was an issue it was better not to look around.

I wanted to run fast, but lately I have not been running much. I really noticed it after the turnaround. I was actually out of breath, but my leg muscles felt fine. This was a change from my past races. I guess the lack of cardio finally caught up with me, while the increase in weights has helped.

Setting up the Finish Line

Near the end I found myself running alone, with the nearest person about 20 seconds ahead of me. Then with about a mile to go someone caught up and passed. I stayed with them and near the finish they choose the sidewalk instead of the road. This time I took the road and while they slowed for the rough sections I was able to pass. I ran hard at the end and finished in front of them.

Long Sleeve Cotton

Results:
34 overall
6 out of 15 in age group
22:13 time for 7:09 pace
My Garmin data says 3 miles at 22:15 for a pace of 7:25

May 29; Stillwater Half Marathon

2011-02-14T22:09:00.000-06:00

The Stillwater Half Marathon is officially on my schedule. The route is new this year and will be challenging in terms of hills and sun exposure, but the area is beautiful and it should be a good run.

Lottery registration for the 2011 Garry Bjorklund Half Marathon

2011-02-14T21:58:00.000-06:00

Lottery registration for Grandma's Half Marathon started today (it is officially called the Garry Bjorklund Half Marathon). Entry into the lottery runs till Friday, February 25. Only 5,700 runners are selected. I put my name in (and credit card details) and should know on Monday, February 28 if I was selected.

Run for Others 5K and 10K; April 16

2011-02-14T21:49:00.000-06:00

While at the Sweetheart Run a member of the St. Andrew's Running club made an announcement about a race in April. The Run for Others raises money to support Habitat for Humanity, which builds homes for families in need. The cost is $20 and includes a shirt. I will consider adding this race to my schedule.

Sweetheart Run 10K

2011-02-14T21:41:00.001-06:00

This past weekend was the Sweetheart Run, put on by Vacation Sports. The event took place in Mahtomedi, Minnesota at St. Andrew's Lutheran Church. The church has a running club that meets on Saturdays, and they are a sponsor of the event. Runners had access to the warm church for packet pickup, bathrooms, and after the event. Having a warm place is reason enough to run this race. In addition to the 10K, they had 10 mile and 5K races.

A few minutes before the start I made my way to the starting line. The 10 mile and 10K started together with about 100 runners. It was an out and back course with only a few turns. We did cross one major road, but they had volunteers posted to stop traffic. The run was about half on paved roads and half on dirt roads. The dirt roads were tricky because of snow and ice, but what you would expect for Minnesota in February.

I was planning to run easy since I haven't been running much (only 7 miles total in February). I went out with a group of about 5 others, but when I turned for the 10K they kept going for the 10 mile turnaround. I was alone at this point. A few minutes later I dropped my glove and looked behind me as I picked it up. I didn't even see anyone running my way. The runner in front of me was wearing a neon green jacket that I focused on, but he was to far for me to catch. So I spent the last half of the race running by myself.

I was happy with the effort and thought I might be in the top 10. When results were posted I was 6th overall!! My time was 50:21 (8:07 pace, but I think the course was short). I was 2nd in my age group and received a medal. Runners were very appreciative we could use the church, and many said they would do this race again.

Polar Dash 5k Results; Age Group Winner!

2011-01-01T17:56:00.000-06:00

I was really surprised to see the results. I knew a 7-something pace was possible, but didn't think low 7's. The Age Group win is a big surprise too.

2011 Polar Dash

Polar Dash 5k

2011-01-01T17:01:00.000-06:00

Packet pickup was Thursday or Friday only. So Thursday I got a fleece jacket, bib, chip, and my wife surprised me with a parking garage pass. This was a great idea and I am thankful she got it. The fleece is very nice with reflective highlights and the Polar Dash logo.

Saturday 1-1-2011 at 11am was the Team Ortho Polar Dash 5k. I usually don't eat before I run, but with such a late start I decided to have a bowl of apple, orange, and kiwi, with cinnamon and a bit of Greek yogurt on top. I was also able to fit in 20 min of yoga with Rodney Yee. I felt great and was ready for the drive to St. Paul.

It was near zero degrees at 8am, but by the start of the race it warmed up to 7. Parking was incredibly easy, and after talking on the phone for a bit I was ready for the 1 mile warm up run to the start. I arrived just in time to take the customary stop at the bathroom and make my way to the start. I REALLY liked the start. They used half the road and then funneled everyone down to about 5 people wide. This slowed everyone down to squeeze in, but then it opened up at the timing pads and left everyone with plenty of room to run. I started in the 8-9 min mile group but should have been closer to 7 as I passed a LOT of people.

The race was out and back, and slightly uphill on the way out. At the 5k turnaround the 10k racers split off. This gave me more elbow room as about half the people were doing the 5k. The next section was slightly downhill and it felt like getting a second wind. I focused on my breathing, not slipping on ice, and form (in that order). With about a mile to go I really focused on form and this kept my finish strong. After crossing the line I got my medal and had hot coco. They gave out a food bag and I headed over to the warming tents for a snack before running back to the car. I felt really positive about the run and am eager to get the results

Polar Dash Fleece Jacket Logo

Nov and Dec

2011-01-01T16:18:00.000-06:00

What have I been doing for the last few months? Not much running. November 57 miles and December 54 miles. The miles in December were of better quality with more speed work, but mostly I kept it easy.

With all the free time, and after reading a few books on nutrition, I made a few things of note in the kitchen. I love pizza, so a Primal approved Eggplant Pizza was perfect (and this link is for another favorite Primal Pizza recipe). I also am a fan of the omelet, so why not try the Omelet Muffin. A huge hit with the kids.

Primal Eggplant Pizza

Primal Egg Muffins

Garmin Forerunner 205

2010-12-25T11:41:00.000-06:00

Under the tree was a Garmin, the 205. I went on a two mile run this morning as a test drive. When I got home I hooked it up to my computer and mapped my run with Google Earth. I am looking forward to getting some runs in and really testing it's features.

Book: Ultraprevention

2010-12-09T18:00:00.000-06:00

I've been reading "Ultraprevention" by Mark Hyman and Mark Liponis. Both authors were schooled like other doctors, but due to personal circumstances they started to explore alternative ways of staying healthy. The book describes how anyone can benefit from correcting imbalances in the body to prevent the development of disease. I read the first two sections and recommend reading them. The next section is a six-week plan to get you back on track, I'll start reading that section soon.

Authors website.
Amazon link here.

2011 Races

2010-11-29T15:41:00.000-06:00

This is the schedule for 2011, so far. It is a good mix of distances that should make the year a lot of fun.

On my radar are Stillwater, Gopher to Badger, and the Afton Trail run. I will also enter the lottery for the half marathon at Grandma's.

Date          Race Name                     Distance
1-Jan          Polar Dash                       5k
12-Feb       Sweetheart Run                10k
19-Feb       White Bear Winter Frolic 5k
7-May        Jump to it                         10k
26-Jun        William O'Brien                10 mile
18-Sep       Tree's and Trails               5k
22-Oct       Run for the Apples            5 mile
29-Oct       Monster Dash                   Half

Vacation Sports (White Bear Lake, MN) Races only $12.50

2010-11-29T13:23:00.000-06:00

Vacation Sports is having a special that ends Monday 11/29, all races are half off. I signed up for a few events and they were all $12.50. A great price when you get a shirt and most were chip timed.

Hammer Nutrition Sale

2010-11-29T09:51:00.001-06:00

Hammer Nutrition is having a sale. Fuel is 20% off, and everything else is discounted. The sale lasts till December 17th.

Staying the Course: A Runner's Toughest Race

2010-11-01T11:18:00.001-05:00

Dick Beardsley was the featured speaker at the Mankato Marathon. It was great to listen to him talk about running and life. He was funny and inspirational. Afterwards I bought his book, it was the last one he had! After the expo I had a chance to read the first chapter and it was a hard book to put down. I'm nearly done now, and recommend it to anyone who enjoys good stories, especially if they like running stories and stories of overcoming adversity.

You can purchase the book from the Dick Beardsley Foundation.

Dick set the course record at Grandma's Marathon in Duluth (2:09:37). They have his picture on the Grandma's website (link). When I pick up the book I want to run Grandma's! I'd register for the Half today, but they use a lottery system (registration for the lottery starts 2-14-2011).

Surf the Murph

2010-10-31T14:59:00.000-05:00

This weekend was Surf the Murph. I was thinking of doing the 25k, but decided to make the Mankato Half my final race of 2010. Next year I may give this race a try.

Race Reports:
North Woods Trail Running: Surf the Murph 25K 2010
... mostly just running; Surf the Murph 2010
Westy's Running; Surf the Murph

2011 Spring Races

2010-10-29T15:50:00.000-05:00

The 2010 season is over, and I'm looking forward to 2011. This is what I am thinking for the spring.

1-Jan;  Polar Dash 5k
19-Mar;  Get Lucky 7k
1-May;  Eau Claire Half
14-May;  Superior 25k

This would be a nice build to the Superior 25k.

Superior Trail Logo

Mankato Marathon Pictures

2010-10-24T09:50:00.003-05:00

Stage to the right.

Dick Beardsley

Alley before turning to finish.

After turning you see the finish line.

Everytime a runner came in the crowd cheered.

Pictures from other Bloggers:

Mankato Half Marathon - 1:43:43

2010-10-23T21:44:00.011-05:00

When I think about how the perfect running event should be organized, what the atmosphere at the expo should be like, and the on-course support, it was the Mankato races I was thinking of. This is the first year of the races and they did an excellent job.

The expo was held in downtown Mankato, and the $3 parking garage had plenty of spaces. Free parking was available at area businesses and those parking lots looked like they had open spots too. When I entered the expo I saw hundreds of people looking at the numerous booths and seating for about 200 in front of a stage. Starting at 4:30 they had speakers, with Dick Beardsley as the featured speaker.

The numerous booths included 2 different energy drink companies, complimentary chair massage, 3 different running stores, 2 different head wear companies, the YMCA, 2 local coaches, the "Orthopaedic and Fracture Clinic" with bones that broke in two to reveal a pen, the local newspaper, and a section selling Mankato Marathon specific apparel and posters. The place was filled with runners and non-runners too.

Dick Beardsley setting the 1981
Grandma's Marathon course record

At 6:30 Dick Beardsley was speaking, and he was a GREAT speaker. I enjoyed it so much I bought his book called "Staying the Course: A Runner's Toughest Race". I finished my day by reading the first chapter in his book and went to bed confident the race would be a good one.

The forecast was rain, but when I woke up it was dry and in the 50's. At the start it rained a little, but not enough to get my clothes wet. I met the 1:40 pacer, his name was Seth. Dick Beardsley did the start and I took a Hammer gel just before he said go. I didn't take water with it like you should, and my stomach started to get upset. The first two miles were a bit fast and the pacer was behind me so I took my time at the aid station and slowed down. I think the combination of water and a slower pace helped settle my stomach.  Seth caught me at exactly the 3 mile maker. Feeling good, back on pace, and only 10 more miles.

Mile 4 was flat and mile 5 had a great downhill that let me bank 40 seconds. I kept the momentum going for miles 6-8. I took another Hammer gel, this time with water, and my one hour Hammer supplements. Mile 8 had some uphill and I started to feel a bit heavy in the legs and potential stomach issues. During mile 9 I got such a bad side ache I had to walk. Seth finally caught up and I asked for help, they recommended intense breathing and push on the side ache. This helped, but I couldn't keep the pace and got dropped.  I hit the aid station and took some water, forced more air in and out and started to feel better.  "Better" is relative, as I still felt horrible but could at least run. Mile 10 was more downhill and I did it in 8 minutes! I pushed the pace and the ache came back. This yo-yo continued for miles 11 and 12. I'd push and hurt, back off and feel better. I never ran with a side stitch before, so I was completely unprepared for dealing with it. I had to walk again during mile 12 when the ache became unbearable.  Miles 11-13 were all over 8 minutes.

At about 12.5 miles I thought I could still PR if I picked it up. I pushed hard and felt better. Nearing mile marker 13 you enter an alley. The alley was lined with yelling spectators and the noise bounced off the walls making it very loud. Then you take a right and see the finish line and more people on both sides clapping and yelling. It was a huge rush and I finished really strong. Of the races I've run, the Mankato finish was the greatest in terms of motivation and crowd support.

After crossing the line I got a pair of gloves, my medal, and then saw the food tables.  They had lots of great stuff like Greek yogurt, popcorn, chocolate milk, and the usual bananas, pretzels etc.

I would definitely recommend this race to anyone. I didn't do the time I wanted, but every race you learn something and now I'll be better prepared for the next one. The lesson from this race is breathing. I usually don't focus on breathing, but since I was slightly congested I should have made sure to keep the air flowing to avoid the side ache. I also should never take a gel without water.

Official Results:
1:43:43 (A PR by 10 seconds, Gopher to Badger was 1:43:53)
7:55 pace
84 out of 874 total
69 out of 322 men
21 out of 103 age group

Proceeds from Dick Beardsley book sales go to his foundation.

Other Race Reports:

Depression Marathon Blog; Good. Good. Good. BOOM!

Historiadora on the Run; Race Report: Mankato Half-Marathon

Pacer Report - JerBear Shares; Race Report: Mankato Half Marathon

Blogkitten.com; WHO WOULD HAVE THOUGHT?

Pork Power Blog; Helping at the Mankato Marathon

Journey to My First Marathon....and beyond; Marathon #3 - Mankato
SHE SAID. SHE SAID; race recap: 2010 mankato half-marathon
A day in the Life; Mankato Marathon

The Primal Blueprint by Mark Sisson

2010-10-21T11:38:00.000-05:00

When I started running in late 2009, I looked at my diet and noticed a few areas that were out of balance. I had very little variety, and just like in running if you do the same thing over and over it could lead to injury. So I needed to start introducing new foods. I've been successful in doing that, and much happier with the new variety of foods I eat.

To further my knowledge I've been reading books like "The Primal Blueprint" by Mark Sisson. What I like about this book is that it works. I've lost some weight, but that is not what impresses me. Mr. Sisson says we eat to many carbohydrates. So for a few days I cut back on the bread, pasta, and crackers. I immediately dropped over 5 pounds. Cool, but not as cool as this. I did a low carb day with lots of fruit and vegetables. The next day I had oatmeal and a Hammer Recoverite drink for breakfast. That's a good amount of carbohydrates. As Mr. Sisson predicts I crashed and got really hungry. So the next day I avoided the carbs and guess what, no crash and consistent energy!

I also like that he makes a great omelet. In fact, I'm going to go make one for lunch now (I even bought organic eggs specifically for omelet making).

Mankato Half Marathon on Saturday

2010-10-21T11:09:00.000-05:00

Only a few days till the Mankato Half. I've decided to run with the 1:40 pacer and push the last mile to get under 1:40. I've been doing runs at the 7:40 pace without really trying, so I am very positive. However, the weather forecast is rain. I've only run once in the rain, so this could be a real challenge. It will also be in the 40-50 degree range, add some rain and it could be very cold.

Taper for Mankato has begun!

2010-10-11T15:12:00.000-05:00

My 2 week taper has begun, so I cut out swimming this week. I'll still do weights and Yoga this week, but only Yoga next week. I've also reduced my running miles and will focus on tempo runs.

My goal time is under 1:40, and I think I can do it. On my Sunday long run (on the Gateway Trail) I did 10 miles at an average pace of 7:37, and I need 7:40's to hit my goal. My last two miles were 7:08 and 7:13, so the big difference this time will be my ability to finish strong.

Running in my Luna Sandals

2010-09-28T15:49:00.000-05:00

Today I ran 4 miles in my new Luna Sandals. The first thing I noticed was how much quieter I was running. Next I noticed my form was better. Usually I run downhill for a minute, then turn onto a flat street and check in with my form, making adjustments. Today when I hit the flat street I was in great form (I use the ChiRunning method).

My right calf was getting tight and the bottom of the right foot was getting sore; so I focused on a softer landing and the problems went away. I really like the quick feedback I get when running. With Luna's, or other barefoot inspired shoes, once your form breaks down you start to feel pain. Once the calf or foot starts to hurt you know it is time to check your form.

From LunaSandals.com

Luna Sandals Have Arrived

2010-09-22T20:56:00.002-05:00

My Luna Sandals!

The Luna Sandals have arrived! Barefoot Ted has some videos on his website on how to tie them. You have two options, slip on or traditional.

At first I tried the slip on method. The video was great and easy to follow. Once I had them attached I walked around the house. I've been wearing flip flops for the last few months to get used to having something between my toes, so the feeling was not unusual. I ran on the carpet and everything felt fine. I slipped them off and on and that was easy.

Next I tried to tie them the traditional way. I was happy with the slip on method, but wanted to see what the difference was. I didn't think I would like having something wrapped around my ankle. I was wrong. The traditional method felt a lot better. It was also easy to get on and off.

After walking around the house for a few days I finally went outside. The first thing I noticed was the knot between my toes to attach the lace. I was walking and it was uncomfortable. I tried to run and it felt fine. I walked again, but changed my form and the discomfort was reduced. But running felt really good. I'm looking forward to getting them out again.

Slip on with Hemp Laces

Tied Traditional Style

Trail Running at Afton State Park, MN

2010-09-20T12:21:00.001-05:00

In July I ran the 25k at the Afton Trail Races (race report). I enjoyed running on the trails but haven't been back. This past weekend I wanted something different, so I headed to Afton. It brought back memories of struggling up the hills and pushing myself on the flatter sections. This time I noticed the hills were MUCH easier and my footing was more secure on the treacherous downhills. Since July I've run a lot of miles and worked to strengthen my legs, so I should have expected feeling better. What I didn't expect was the thrill of flying down the hills. I found myself smiling as I went full throttle down the hills and tried to maintain this speed in the flat sections. When running gets old, time to hit the trails to freshen things up.

It was so much fun that I plan to go back and run more trails. And this time I will make sure the lids on my bottles are tight. One bottle leaked and my shirt and shorts smelled like HEED!

Me Running the Afton 25k in July

Barefoot Ted's Luna Huaraches

2010-09-15T15:37:00.000-05:00

After my 20 mile race on Saturday I decided to skip running this week. But on Tuesday I took off my shoes to run around a soccer field by the house. I did it to see what barefoot running felt like, and it felt great. I also ran on the packed dirt of a baseball field and could feel my technique change to accommodate the harder ground. After 4 passes on the hard dirt I was totally comfortable running on it. It was a great experiment, and best of all the tenderness in my right foot didn't bother me.

I've been reading a blog by Jason Robillard, author of "The Barefoot Running Book." Needless to say he is a barefoot runner and promoter. He also is an ultra runner who's detailed race reports are great for a beginner like me to further my understanding of racing. His reports also motivate me to run because he may run 100 mile races, but he doesn't win. He is just an average guy who likes to run.

After running barefoot Tuesday, I decided that barefoot running is something I want to explore in more detail. I remembered a recent post by Jason, a review of Barefoot Ted's Luna Huaraches (link). Jason had very positive comments: "Simply put- they are my minimalist shoe Nirvana." Sounds like a great recommendation, so today I ordered a pair from the Luna website (link).

Barefoot Ted's Luna Huaraches

Get Ready to Rock - 2:58:49

2010-09-11T17:24:00.001-05:00

Today was great for a run, overcast with perfect temperatures. Lucky for me I was signed up for a race around Bald Eagle Lake in White Bear Lake, MN (link). This was a 20 mile race, and my previous farthest run was only 18. This was going to be a real test. Lucky for me Pacer Sam from the Minnesota Pacers was leading the 3 hour group (9 min miles) and that is exactly what I wanted to do.

This was also the first race that I was going all out on Hammer Nutrition products. No details, but to summarize I skipped solid food for breakfast and only took Hammer supplements. At the 1 hour and the 2 hour marks I took more Hammer Supplements, and along the way I drank Hammer Perpetuem.

So how was the race? Awesome. Unknown to me, my alarm clock was set 10 min behind, so I was running late from the start. Then construction on the drive blocked the road (yes, the ENTIRE road was blocked with no detour signs). The internal compass worked fine and I was back on track in a few minutes to arrive at the parking lot. And it was EMPTY!! Most people parked on the other side of the school, so I had plenty of spots to choose from. The T-shirt was very nice, in a light blue color. I took care of business and was in my car resting in no time. But first I ran into Blogger Julie and had to say hi.

I lined up with Pacer Sam and what would turn into a group of about 15 runners, all going for 3 hrs. It seemed most people lined up by pace as only a few times did we need to pass or be passed by other runners. The course is fairly flat with about 5 miles in neighborhoods before the two loops around Bald Eagle Lake. I was excited as mile 10 grew close because just after the mile marker my wife and kids were waiting. They all yelled when they saw me and I swapped my Fuel Belt bottles for new ones. The rest of the race was good till about mile 16. Then it became a real challenge to stay with Pacer Sam. He was very good a motivating everyone to pick up the pace till it was just Sam and I at mile 18. I stuck with him till mile 19 when he all but pushed me to finish strong. Over that last mile I had spurts of strong running but was able to really dig in as the finishers shoot appeared. That last mile was 8:16. It helped that my wife and kids were all yelling for me.

Official Results:
88 out of 210
Time 2:58:49
Pace 8:57

What I Talk About When I Talk About Running, a book

2010-09-10T19:55:00.002-05:00

On Saturday someone from the St. Croix Valley Running Club said they were going to Greece to run the Athens Marathon (Link). Another runner said to read "What I Talk About When I Talk About Running" by Haruki Murakami (Link). Haruki talks about his experience running the original route, only backwards from Athens to Marathon. To summarize, the run was hot. But he has a lot more to say and so far the book has been good. I figure tomorrow I will have plenty of time to read while I recover from my 20 mile Get Ready to Rock run.

Surf the Murph trail race in Savage, MN

2010-09-08T16:40:00.000-05:00

Whenever I get the latest Runners World I immediately want to run a new race. So after the Oct issue I started researching Surf the Murph, held October 30 at Murphy-Hanrehan Park in Savage, MN. I had heard about this race from trail running bloggers.

I would do the 25K since I am doing the Mankato Half the weekend before. I should be in good shape after building for Mankato. The cost goes up Oct 1, so I will wait to see how my 20 miler goes this weekend.

18 Miles

2010-09-05T18:40:00.000-05:00

Today I did the longest run in my life - 18 Miles! I ran on the Gateway Trail and saw a few others out on long runs. It was a great day with cool temperatures and a good mix of sun/shade. I felt surprisingly good, averaging 9:11 a mile.

This Saturday I'll be doing 20 miles at Get Ready to Rock. The race will have pacers, so I think I might go with the 9 min group (3 hours total for 20 miles). This may be a stretch, but if I do some run/walk after mile 10 I should be OK. The big problem today was range of motion. After 2+ hours of the same running technique my legs felt stiff and my already short stride got shorter. I did some walking and stopped to refill my water bottles and after each I felt much better.

Rochester Half Marathon 1:45:56

2010-08-29T16:39:00.002-05:00

The Rochester Half Marathon (map) is put on by the Rochester Track Club, and if I lived in Rochester I would be a member. They put on a quality event with a great group of volunteers.

Parking was incredibly easy, with numerous empty parking garages and on street parking. Packet pickup was at the Holiday Inn, so I parked in the garage attached to the Holiday Inn. I was the only person parked on the top floor. As soon as I entered someone asked if I was running and showed me to the conference room. Once I had my number attached I stretched and waited. The 5k was first, and Renee from Renee's Ramblings was calling the start. Then it was time for the Half Marathon to start.

Hat and Medal (Pic from Renee's Ramblings)

The first 2 miles of the course were hilly (and it takes a lot for me to call something hilly). However, it seemed the downhill was steeper and longer than the uphill. My mile 1 split was 8:25 (mostly uphill) and my mile 2 split was 6:57 (mostly downhill). At around mile 3 the course goes off the street and onto bike paths. The bike path was not a problem because at this point most people have been sorted out by pace. It was on the bike path that I began to focus on my form.

Once on the bike path a lot of back and forth was happening with a group of about 5. I knew if they dropped me it would be a long, slow day. I stuck with them and at about mile 5 one woman started to break away. I was singularly focused on staying with her and what a lucky break for me. She did splits of 8:11, 8:10, 8:01, 8:10, 7:54, 8:08 (miles 5-10). And some of this was in traffic! She was very consistent and I did everything I could to keep up. At one point I did get next to her and thank her for motivating me, she said my loud feet were motivation for her and then took off again. I tried to run softer.

The trails were very nice with lots of shade. The water stops also had Gatorade and a few had ice. At one station they wore cardboard signs saying "free ice" and "free water."

At mile 9 I took 2 Hammer Endurolytes (electrolyte supplement) and 2 Hammer Anti-Fatigue Caps (they "Scavenge excess ammonia to reduce fatigue"). I don't expect anything special when I take supplements, I think of them as helping to improve recovery. But this time was different. I've never done the Anti-Fatigue Caps before and I noticed an uptick in energy at about mile 11. Correction, not more energy but less pain. This was perfect timing because I was falling off the pace big time, 8:16 for mile 11 and slowing. I slowly passed the woman pacing me and she didn't keep up.

I hit the finish line in 1:45:56. Average pace was 8:09.
135 out of 484 total
107 out of 271 males
19 out of 34 age group

For my next race:
Focus on form from the start
Focus on running with a softer footfall
Try Anti-Fatigue Caps again, they seem to work
In training do some speed work, especially after my long runs

2010 Rochester Half Marathon

Over 100 Miles for Aug

2010-08-25T16:18:00.000-05:00

For the 3rd month in a row I've run over 100 miles. It is such a great feeling to go out on a run and be 10 miles into it and still feel fresh. Then some days you go 2 miles and feel completely spent, but overall it has been great!

100

Hammer Nutrition Autoship Program

2010-08-23T21:32:00.002-05:00

Today I signed up for the Hammer Nutrition Autoship Program. I really like Recoverite and the supplements, so this is a way to get them automatically sent every 3 months. I'll also get a discount and free shipping with my quarterly shipments.

By signing up I also get tons of free stuff, like a free running kit (long or short sleeve shirt and shorts) with my first shipment. I also get a client number that others can use when they place a shipment. If it is your first order and you reference my client number, you get 15% off the entire order (but you can only do it once). The linke to a 15% discount is here.

Rochester Medal and Hat

2010-08-21T18:07:00.000-05:00

At the Rochester Half Marathon this weekend you don't get a shirt, you get a hat. I found pictures of the hat and Medal on Renee's Ramblings blog.

One Week till the Rochester Half

2010-08-20T21:26:00.000-05:00

I've never been to Rochester before, so this is going to be a great opportunity to run a race and see a city. I plan to drive down Saturday before the race, but also thinking about staying Friday night.

As for preparing, I did speed work this week! I wanted to reduce my miles after Gopher to Badger, but also wanted to make sure the miles I got were quality. So Sunday and Monday were 0 days. Then Tuesday an easy day. Wednesday I did 5 hilly miles followed by a 6:47 mile!! I took a 3 minute rest then ran a 7:49. Since this was out and back over a small hill I thought the times would be comparable, but the out mile must have more elevation drop because it is much faster then I expected.

Gopher to Badger Half Marathon - 1:43:53

2010-08-14T20:33:00.001-05:00

Today was the Gopher to Badger Half Marathon. This was my second half and I was ready for a good race.  I'm a big fan of Hammer Nutrition products and have been using a few, before the race I took 2 Anti-Fatigue Caps, 2 Endurance Amino, and 2 Endurolytes. I don't eat solid food before a run. The plan was a gel at miles 2, 6, and 9, with 2 Endurolytes at mile 6 if it was humid.

Two guys from the St. Croix Valley Runners were doing the race too, and Tom offered to drive us. They were both 1:40-ish runners so I was hopping to hang on to the pace they set. Once at the start I ran into Julie from Julie's Running Blog. She was taking it easy (and a good idea since the weather turned out to be a challenge). I lined up with the 1:45 pacer but after the first turn never saw them again.

The race started with rolling hills and I was able to build up a lead on the 1:40 pacer as my downhills made up for any slowness in the uphill sections. I was actually feeling good until the mile 6 aid station. I took a gel and Endurolytes. Out of the aid station the 1:40 pacer passed me and I couldn't stay with them.  This was a long, hot, lonely, and slightly uphill section (or maybe it just seemed that way). I settled into an 8 min pace but was slowing. Then Tom caught me at about 8 miles.

What a relief to have someone to run with.  I pushed to stay with him and it changed my mental state from "just make it" to "this is like our Saturday morning runs". My spirits lifted and I didn't struggle as much to keep up. Tom knows I'm a bit faster on the downhill so he let me go first as we entered the sidewalk under highway 94. I pushed hard and waited for him to catch me. He didn't catch up till we crossed the finish line and we got the exact same time!

1:43:53 (7:56 per mile pace)
About 10 min faster than my Stillwater Half Marathon
91 out of 736

Other notes:
- Shoes soaked from puring water on my back
- Blister on little toe
- 15 min ice bath felt great, but still sore
- Did NOT wear visor, need to practice wearing it on runs
- Two weeks till next half, Rochester Half Marathon on August 28

Sat with St. Croix Valley Runners

2010-08-07T16:33:00.000-05:00

I ran with the St. Croix Valley Runners again today. It was a small group since tomorrow is the Red Wing River City Ramble 1/2 Marathon.

Next weekend is the Gopher to Badger 1/2 Marathon and a few people are doing that one. G to B is the race I am getting ready for. My training is going well and I think if the weather is good I should do OK. Today I had a great run, 5 miles in 39 minutes for under 8 min miles. If I want to break 1:45, and I do, this is how fast I'll need to run.

My Hammer Visor is here! I ran in it once and it held back the sweat. I was going to run with it today, but didn't want to try something new while running with others. I knew I'd push myself to keep up with the faster runners so I didn't want anything like visor issues slowing me down. But I did try a Chocolate Hammer gel and it was good, but I just don't like chocolate when running. Banana was good after being in my shorts pocket an hour, warm like when you microwave a banana. And Hammer Tropical was very good. I bought the Hammer gel sampler kit with the visor and I am having fun trying new flavors.

Sunday is my last long run before G to B so I'll be putting all my race day stuff to the test. This means no breakfast or any solid food before the run (this has been working out great for me, more sleep and no stomach or bathroom issues!). I just bought a box of Band-Aids, 100 of them, so I have plenty of protection. I'll also try to fine tune my gel consumption. Last weekend I over-did it and will cut back to every 25 min (I was at 20).

Sunday Run; 12 slow miles

2010-08-01T22:59:00.001-05:00

70 degrees when I started at 8am and 80 degrees at 10am. I don't know the humidity, but my shirt has never been wetter. I also never felt so tired, on the last two miles I had to run 1 min and walk 30 sec. The Gopher to Badger 1/2 Marathon is in two weeks so I'll need to do some experimenting to make sure I'm ready if the humidity is like today. Maybe some Hammer Endurolytes during the run (which I take before and after, but never during the run). Maybe some type of sport drink. I'll have to think about it this week and do a test run next weekend.

Since I am a Hammer fan (and the price was right) I bought a visor to help keep the sweat out of my eyes. I hope I don't need it, but just in case I'll have it.

5 Miles with St. Croix Valley Runners

2010-07-31T18:09:00.000-05:00

I ran with the St. Croix Valley Runners again on Saturday. We had about 20 people. This was my 3rd time running with them and I''m beginning to know the regulars. I ran with two other guys and we finished at about an 8:20 per mile pace. After we finished three of the runners took off for an additional 15-ish miles up to the Gateway Trail and back. I decided to take my long run Sunday as planned along the Gopher to Badger 1/2 Marathon route. The race is in two weeks so I want to get a feel for the course.

Follow this link to the 5 mile route the St. Croix Valley Runners follow.

500 miles so far

2010-07-28T20:57:00.000-05:00

I was looking at my monthly mileage and decided to add it up. Over 500 miles so far this year! I can't believe it. I really enjoy my runs and the planning that goes along with signing up for a race. My pace is also improving and I am getting comfortable with running the ChiRunning way.

I'm also excited to be back in the pool. University of Minnesota has a few races in early 2011 that I'd like to swim. I plan to take it easy with 2-3 days a week in the pool, then ramp things up each month with Nov/Dec being serious swim time.

Stillwater Lumberjack Days

2010-07-24T22:00:00.000-05:00

Today was the Lumberjack Days 10 mile, 5k, and kids races. It was a lot of fun for me because I didn't run, but watched with my kids while my wife ran the 5k. It was her first race and she did great! My daughter ran the kids 1 mile and surprised me by running the entire way, and even picked up the pace at the end!

Ankle Issues

2010-07-21T14:41:00.000-05:00

I was in the attic installing a bath fan exhaust when I somehow stressed my left ankle. It was uncomfortable to walk, so I took a few days off running (Sun - Tue). Today I did a short 2 mile run, but I did it fast. I actually surprised myself by going 7:46 and 6:51. I don't think I've ever gone under 7 for a mile before.

Hammer Nutrition

2010-07-10T11:18:00.000-05:00

Since I'm getting low on gels and the weather has been getting hotter (and my mileage is increasing) I began researching fueling ideas. The Hammer Nutrition website has a section called "Knowledge", and it is full of information. I started reading Endurance Athlete's Guide to Success (over 100 pages). It provides the reason behind the products and how best to use them. It was good information and I look forward to reading more on endurance nutrition, but this gives me a good place to start. Unfortunately the Washington County library system has a limited selection of sport nutrition books. I've requested two of them, Vegetarian Sports Nutrition and Advanced Sports Nutrition.

On my last order from Great Race Nutrition they sent a 15% off coupon. With this in hand I went to the website and got some Hammer products:

Premium Insurance Caps for daily use
Gels for calories
Endurolyte Capsules for longer runs
Recoverite Drink Mix for post running
and Free shipping (if you spend over $49 on Hammer products)

St. Croix Valley Runners

2010-07-10T10:49:00.000-05:00

Today I ran with the St. Croix Valley Runners for 5 miles, the usual Saturday run. It was a good group with about 12 people.

The group was talking about the Red Wing River City Ramble (Aug 8). Seems this is a popular race and many people are doing it. I've got a full racing schedule so will pass, but will keep my ears open to what else is a popular run.

Get Ready to Rock; Sept 11

2010-07-05T23:07:00.000-05:00

I signed up for Get Ready to Rock, a 20 mile race in White Bear Township, MN. This will be my longest race ever! This is another race with pacers, which I will take advantage of. It is also a small race, with about 500 expected.

Rochester and Mankato; Half Marathon

2010-07-04T21:09:00.001-05:00

After a good run at Afton I've decided to add two more races.

Rochester Half Marathon on August 28
Mankato Half Marathon on October 23

Afton Trail Run - 25k Race Report

2010-07-03T15:42:00.007-05:00

I woke up to use the bathroom and since it was 4:30, figured I might as well stay up. And so the day began. After adding sunscreen, band-aids and anti-chaffing lotion I was ready to eat. My prefered pre-race meal is Oatmeal Squares (with kiwi, banana, and blueberries) and a peanut butter and jelly sandwich (on one slice of bread, and the peanut butter/jelly had no added sugar). I grabbed my bag and was at Afton State Park in no time. The sun was coming up and looked like a ball of fire just over the horizon. The weather was great with overcast sky and a slight breeze. Packet pickup was easy to find and the bathrooms had a short line (when I went).

Race Strategy: Every 10 minutes take a sip of water (I wore my fuel belt) and every 25 minutes take a gel, alternating Hammer and Powerbar gels. Since they had HEED, I would do the first hour with water and then refill my bottles with HEED.

At 7:30 the 25k group lined up and the Race Director said a few words. The park thanked us for raising over 25 thousand dollars since the Afton Trail Races began, this being the 17th race. Race Director talking again...."Orange flag, green flag, stay left.....GO!". The trail starts off downhill and my backpacking experience really paid off as I found my footing easily and didn't slow much. Everyone quickly settled into a nice pace with plenty of room for passing as we sorted out positions. Then we hit the first hill, and it wasn't steep, but I was using my calf muscles more than I'm used to and had to settle myself into a slower run.

The course was beautiful and had many spots to enjoy the view while still making sure your feet would land safely. They must have cut the grass along the trials for us because it seemed well maintained, the fire roads too. Even the single track didn't seem to technical. Overall the course was great with good transitions from uphill to flat and then downhill.

My drinking/gel strategy was working really well and I was feeling good. After a long stretch of flat running along the St. Croix River we turned uphill onto the section called the "Meat Grinder" (map). It was the hardest section for me. It wasn't that steep, but it came at a point in the race when I was most tired and needed my second wind. After the grinder was an aid station and I took a chocolate Hammer gel. The trail turned slightly downhill and I got my running form back, and it was a good thing because we started "Snowshoe Loop". This section was the most technical with grass on the trail hiding what was below. The trail passes under a bridge and then the LAST uphill. The guy running with me says about a minute more once we clear the trees. I take off and check the watch, I could be under 2:45!! My goal was under 3 hours so this is GREAT. Four minutes later I finish in 2:43, per my watch.

Times are now posted: 2:43:51 (10:34 pace), 112 out of 245

Other Afton posts:
Live Life. Be Passionate Afton Trail Race 2010
Run. Race. Repeat. "Hey, I Know That Guy!"
Westy's Running Afton 25k?
...mostly just running Afton Trail Run 25K 2010
North Woods Trail Running Afton 25K 2010
Dances with Dirt Some Like it Hot = Afton 50k
Running Injury Free Afton Trail Run
Afton Runner Afton Trail Race 2010

New Shoes!

2010-07-01T22:12:00.000-05:00

My Brooks Trance 7 are in need of replacement, but the latest, version 9, has an MSRP of $140, so I was looking for something cheaper. I originally got them from Sierra Trading Post, a great place to buy shoes at a discount, but they don't always have my size. So I am going to try the Adrenaline GTS 10. Brooks puts them in the same catagory but notes the Adrenaline is different (see article here) in that it has less cushion, cheaper materials, and a snugger feel. I got free shipping from Holabird Sports and should see them next week. I'll get $15 off my next order too.

July has arrived...

2010-07-01T21:54:00.000-05:00

... and for the month of June I ran over 100 miles, with a training run of 15 miles (my longest run ever). The 15 mile was a challenge; hilly and hot, but I still managed to hit 13 miles in under 2 hours! That is great for me and a real confidence booster for the Afton 25k on Saturday!

Also in June I had a great backpacking trip and family vacation. I've also been doing Core Performance Endurance, but think I like the original workout in Core Performance better.

Family Vacation

2010-07-01T21:48:00.000-05:00

The last two weeks were family vacation time. My sister and her family came from Ohio to visit, along with my parents. We had a great week visiting local attractions like Teddy Bear Park in Stillwater, University of Minnesota, Interstate State Park, and Como Zoo. When she left my parents stayed and we hit the road to Pete's Retreat on Mille Lacs Lake. Great place for camping, and the kids loved the pools. Afterwards we headed further north to the Iron Range for a few nights at a very cool cabin. We stayed near the city of Virginia, and visited Mineview in the Sky and the Hull Rust Mahoning Mine View. Both were very informative since I didn't know anything about the mining history of northern Minnesota (and the kids loved the big trucks).

I still managed to run, but mostly on time and not a know distance. It was nice to have a change of scenery.

Teddy Bear Park, Stillwater Interstate State Park

Beach on Mille Lacs Lake

Mineview in the Sky truck, "King of the Lode"

St. Croix Valley Runners

2010-06-19T10:07:00.000-05:00

I ran with the St. Croix Valley Runners for 5 miles this morning. They meet close to my house and now that I am running 8-9 minute miles I thought it was time. They had a good turnout, about 10, and broke into three different groups. I went with the slowest and was glad, I couldn't run much faster and still talk. Usually they have more runners, but this weekend is Grandma's Marathon in Duluth, MN.

Gateway Trail from Stillwater, MN

2010-06-12T15:05:00.000-05:00

The more I run the Gateway Trail the more I like it. Today I ran while my kids biked, we did 4 miles. They love it and I don't have to worry about cars. They are learning trail manners and now consistently stay to the side, and today started to say "passing". The downside is they are getting faster than I am, so I'm not sure how much longer I can keep up with them.

They are taking a nap now.

Gopher to Badger on Aug 14

2010-06-10T15:14:00.000-05:00

I signed up for the Gopher to Badger Half Marathon on Aug 14. The cost goes up July 1, so I figured I might as well register, plus you get a medal and shirt. The Minnesota Pacers will have all kinds of pacers so I'm sure to find something (1:45 or 1:50). The race follows some of the Stillwater Marathon course, only in the opposite direction and that means mostly downhill.

Feeling Like a Runner

2010-06-10T14:26:00.002-05:00

My birthday is coming up and my wife got me a Road ID. She thought it would be a good idea to wear it on my backpacking trip along the Superior Hiking Trail (post here), so I got an early present. I couldn't help but look at it as I hiked thinking that I must be a real runner now. I have the shoes, shirts, shorts, gels, a race, and now the Road ID. But it gets better.

Since the weather is heating up I needed a way to carry water on runs. I don't want to take a gel on every run, but need something to keep me going. I did some blog searches to see what others are saying and settled on a Fuel Belt (the Helium 2-bottle belt). I bought it from Great Race Nutrition* for $34 ($42 from the Fuel Belt website). And free shipping since I bought some Hammer Gels and Recoverite.

* Overall Great Race has good prices and free shipping offers.

I have to say the Helium Fuel Belt works. I ran 5 miles and it was a little odd at first, but I quickly got used to having it on. I took sips every few miles, but the big bonus was my 4 yr old sons (on bikes) could also get a drink. I never felt like I needed a gel, and the boys were much faster at miles 3, 4, and 5 than usual.

Superior Hiking Trail

2010-06-10T14:00:00.000-05:00

Instead of running this past weekend I went for a hike along the Superior Hiking Trail (SHT). This was my first backpacking adventure in Minnesota. It was far better than I thought. Usually I backpack in California at Yosemite National Park, but this is not something I can do over a weekend. So I found myself in the car at 5:30am on Saturday. A great way to start the weekend with a beautiful sunrise and clear roads on the way to Duluth.

The trail is easily accessible from many spots along the highway. So I had no problem finding a suitable route. The day was overcast and cool, perfect for a long walk. If you plan to do this, or any hike along the SHT, I recommend you get the Guide to the Superior Hiking Trail.

I started from Silver Bay heading east. Numerous campsites exist and the hiking is fairly easy, with only a few areas on rocks or with steep sections. The views were non-existent on my hike out due to low clouds, but the vegetation was interesting and the trail never boring. I camped at Kennedy Camp West, 13.4 miles from the car.

The trail is very well marked, making it easy to follow. I barely needed the map, but recommend you always take one. Along the way I passed the Bean and Bear Lake loop trails. Very popular day hikes with a side trail to Bear Lake. It looked like Bear Lake would be great to swim in, but I didn't take the trail to the lake to explore. I will however consider taking my kids here when they get older. The trail passes into Tettegouche State Park and Baptism High Falls, crossing the Baptism River on a suspension bridge. The bridge uses one cable to keep it up, very cool looking.

The next day was clear with great views. I enjoyed the leisure walk back to the car and felt great. Some pictures from Sunday.

Stillwater Marathon; My First Ever 13.1 race

2010-06-04T16:01:00.001-05:00

The Stillwater Half Marathon was a big deal for me. This was my first big race ever, and the longest. Since I started running in Dec. 09 I thought 13.1 miles seemed doable. So 4 days before the event I followed a strict meal plan (and managed to loose weight) and got up early on race day. My race day breakfast was Special K with 1 kiwi and 1/2 a banana. Shortly after that a peanut butter and jelly sandwich; followed by brushing my teeth, sticking on band-aids, applying Lanacane for chafing, and I was out the door.

Runners are not supposed to park in downtown Stillwater, so buses are provided from the High School to the starting area. Getting a buss was no problem as they had 5 picking up people when I arrived. As I came around the corner to get on a bus, the first person I saw was a friend from the gym. Bill was running the 12K. We sat and chatted on the bus and at the staging area. It was good to have someone to pass the time with. 45 min before the race I had a PowerBar Triple Threat (30g Carbs and 10g Protein) and Accelerade. I wanted something solid before the race, and knew if I was nervous the PowerBar would still go down easy, but talking with Bill kept the butterfly's away.

The pre-race staging area was great. A long line of porta-potties was center stage, but behind them was the St. Croix River. While waiting for the start I found a bench to relax on while watching the river flow by. It was very calming. After some light stretching I headed for the start.

I met Matthew Greeley, the 2 hour pacer for the half marathon. He was a nice guy who had at least 5 people to pace. After the crowd parted for a few last minute buses the starting ceremonies began. At 7:04 the race started. Race Map here.

Never having experienced thousands of people running together on a two lane road I thought the worst. However, everyone was moving orderly and I had no problems. The first aid station was near 2 miles and we lined up for a drink. It was going to be a hot day and the pacers were telling everyone to drink. I had water and a PowerBar Gel with electrolytes. I went with an electrolyte gel because I wasn't sure if I'd like the sports drink and I didn't want to spill the sports drink on me and be all sticky for the race. I had no problem getting water, taking one to drink and another to 1/2 drink, 1/2 pour down my back. My first real aid station a total success!!

I forgot to mention when I was getting the gel out of my shorts I dropped it. Everyone behind me jumped out of the way and I quickly retrieved it. Sorry about that.

Miles 2, 3, and 4 went by easy and people chatted. It was a pretty section but I wasn't looking or talking much. I concentrated on relaxing and keeping a quick cadence. We had some rolling hills that felt really good as my form feels much better on a slight incline. I started to pull away from the pacer but pulled back for fear of going out to fast. At the 4.5 mile aid station I took another PowerBar Gel and water. No accidents this time, feeling good.

At this point I thought to myself:
a - I've been eating really good for 4 days
b - I've tapered for this race
c - This is a race and racing is fun
d - I have yet to fully utilize all my ChiRunning knowledge

So I checked my form and leaned a bit (from the ankles). My speed increased but my perceived energy output stayed the same. I made sure my hips were rotating and slowly I pulled away from the pace group.
Mile 6 8:47
Mile 7 8:22
Mile 8 8:25
Mile 9 8:04

I was feeling really good going into the aid station at mile 9.5. I had overcome the hottest part of the race and now the shady streets of Stillwater awaited. As I neared the aid station I noticed another pacer up ahead. They would slow at the aid station and if I pushed it on the coming hills I could catch them. What a challenge!! So with renewed purpose I entered the aid station, walking like I did at the others. I had one cup to drink, one to 1/2 drink and 1/2 on back (I think this kept me cool as the heat never bothered me) and what the heck, lets take one more as I run out. That last one was a disaster.

I was running as I tried to swallow and it went down wrong, I choked and coughed. I burped and felt sick. It took about two miles for the effects to wear off. I was so out of it I missed the 10 mile marker, but still managed to keep miles 10 and 11 under 9 minutes (17:53 total).

Crowd support was great with people yelling "Go Thompson!!" and I realize they see my name on the bib. Then I hear go Mark and turn to see some of my wife's friends. It gave me just the boost I needed to crest the last hill and coast to the finish. I had my finishers medal put on by the mother of Jon Francis (whom the race is named after). A bagel, banana, pretzels, Propel and I am done!

The raced ended at Pioneer Park. A great spot with a view of the river and downtown Stillwater. A cool breeze kept things nice and the wide open space let people stretch and cool down with friends and family (complete with a playground for the kids).

Final time 1:53:38

Stillwater Half Marathon Results - 1:53:38

2010-05-30T19:52:00.003-05:00

I finished the Stillwater Half Marathon today. My goal was to stay under 2 hours.

1/2 Marathon chip time:   1:53:38
   Overall 166/941
   Age 26/80
   Sex 110/388

We got our10k split time and 47 people had passed me since the start, but I passed 151 people from the 10k spot to the end of the 1/2.

Souvenir chip timer:

On my shoe:

Stillwater Marathon Expo

2010-05-30T18:27:00.004-05:00

On Saturday I went to the Stillwater Marathon expo. On Sunday I am running the Jon Francis Half Marathon. The expo had a number of speakers, and I was able to listen to Dane Rauschenberg who wrote "See Dane Run" about running 52 marathons in 52 weeks. He was a great speaker (and was a swimmer like me). I had to buy his book, and so far have enjoyed the first few chapters. I also got my personalized bib with "Thompson" on it and a very nice poly race shirt. The shirt was really soft, and since my other poly shirts are like sandpaper I decided to wear it on race day.

The Expo had a bunch of vendors that I assume are normal for this type of event. The one booth I did dwell at was for the book "Bringing Jon Home, the Wilderness Search for Jon Francis". The half marathon is named in honor of Jon, a very talented runner at Stillwater High School. From the book website:

On Saturday morning, July 15, 2006, Jon Francis, climbed to the summit of the Grand Mogul, in the Sawtooth Mountain Range of Central Idaho. He never returned. Law enforcement searched for only 29 hours. After the evening search team briefing, on July 17, 2006, the Incident Commander, approached me and said; "David, you need to give your son up to the mountain."

Of course no family is going to say OK and go home, and this book is about what happens next and the search they undertook. Now the family helps others via the "The Jon Francis Foundation, an Advocate for Wilderness Search and Safety." As a backpacker this especially hits home, and my brother logs thousands of trail miles every year. It is good to know organizations like this exist.

Taper for Stillwater Half Marathon

2010-05-25T15:50:00.001-05:00

I am in taper mode for the Stillwater Half Marathon. This will be my first half, and only my third race ever (I did a 5k and 8k early this year). I feel pretty good about my chances of going under 2 hours (my goal). I've been feeling good about my running, doing the same routes over and over and seeing how my times are dropping. Also, my times have been fairly good the last few weeks, staying close or under 9 min a mile. My best is a 5 mile run on the Gateway trail that averaged 8:16 a mile! That is really fast for me, and I didn't feel like I was working to hard. It could have been the foam roller and yoga I did early in the day (this was different from my normal routine).

This morning I got up early to eat and run just to practice for the race. Since I usually run at night I thought a few morning runs would get me accustomed to running in the morning. It was great, I saw two turtles near a lake and a great sunrise. Thursday I will run early again and I'm looking forward to it.

I still can't believe I'm running, thanks ChiRunning (and to a lesser degree Pose Method) for helping my form. And also all the bloggers who post race reports, hearing the stories is a great way to prepare for the race.

This week I finished my 12 weeks on the Core Performance workout routine. I really liked it, the weights routine was fast and effective; combined with the stretching/recover/pre-hab workouts I felt like my body was getting an all around workout. I'm going to start the Core Performance Endurance workout after the Stillwater race. I also need to decide if I'm going to get back in the pool and when to do my trail running (and I need to find a place close to me with trails). I'd also like to start doing more barefoot walking. Whenever I get to the Gateway Trail I end my runs doing a cool down walk barefoot. My feet are incredible tender, but I think they are starting to toughen up. They sure feel refreshed after walking in gravel and the cool grass (but not so much when the asphalt is hot).

Running in the rain; Shoe report

2010-05-13T10:00:00.000-05:00

In order to run today I had to go early this morning (as in 6am). So I got up at 5:45, had a Gu, did my ChiRunning warm up and took off. It was raining lightly; enough to get me a little wet. I didn't mind the temperature, 47-ish, or wet shorts, but my forehead was itching like crazy (I think it was cold). I wore gloves to keep my hands warm, and a long sleeve short. The 5 miles felt very slow (47:33), but since I didn't eat a real breakfast and was powered on water and a Gu I think I did OK.

I checked the bottom of my shoes and they have nearly identical wear patterns. Usually my right shoe shows more wear in the toe area. I think a greater awareness of form and improvements from Core Performance have resulted in both feet contacting the ground in similar ways. I also noticed the tread is nearly non-existent. With trail running in the near future I'll need to get some shoes with some grip.

My Running is Improving

2010-05-11T16:55:00.000-05:00

I had two runs of 5 miles recently. The first in 45:18, and the same route again in 40:13. Between the two I ran a 10+ mile run that fell apart at miles 9 and 10. But during miles 9 and 10 I was able to find really good running form (I just couldn't hold it for long). For my second 5 mile run I started with that good form, still fresh in my mind, and the result was a much faster run. So I guess it is true, the more you run the faster you get.

Sunday was a long run, and the longest run of my 1/2 marathon training plan, 12 miles. Unfortunately I felt really sick the day before and the morning of this long run. But I didn't want to miss it and so with reservations I made my way to the Gateway Trail. But not before drinking some green mango juice. I love the stuff, but drank way to much and when I got to the trail head I felt bloated (and it never went away). I took two gels with me but never eat them. My stomach felt ready to reject anything I eat, and at one point I was sure something was about to come up. But I pushed on and did 7 miles with no breaks and kept them under 10 min (ranging from 8:52 to 9:44 per mile). With 5 miles to go I had to stop (after nearly throwing up) and began to run 2 minutes and walk 25 seconds. It worked as I was able to finish without throwing up and as a bonus I could better focus on good running form. Total time was 2:06:05. With a better stomach I think I might break 2 hours at the Stillwater 1/2.

10 Mile Breakout Run

2010-05-03T10:21:00.001-05:00

I did a 10.5 mile out and back run on the Gateway trail. It was the first double digit run for me. I was nervous, but after my 9 mile run (that was more like 9.8) I was confident I could do it. I didn't stop, but did have to slow to take a gel (I took two, one at 20 min and one at 50 min). They didn't upset my stomach and I had no problem taking them. It was good practice taking a gel on the run.

Miles 0-8 were solid, with times between 8:48 and 9:29. I was pleased with my form and overall solid running. I didn't push it, but didn't take it easy either. Miles 9 and 10 were a challenge (9:59 and 9:49). When I didn't focus on my form it got really sloppy and then I would adjust, and then back to sloppy, then adjust/sloppy/adjust etc. However, when I got back to good form it felt REALLY good. So I think it was a great learning experience about what it should feel like to run. If I can take that good form feeling into my next run I think it could be a real breakthrough. When I say good form, I'm talking about ChiRunning.

The gateway has some spray painted mile markers that seem to be accurate:
26:54 From park to first mile maker (I missed some); 8:58 avg for 3
9:03
9:25
4:47 from mile marker to turnaround and back to next milemarker
9:29
8:48
9:00
9:59
9:49
Total 1:37:18
47:47 on the way out
49:31 on the way back (1:44 slower)

April Summary

2010-05-03T09:49:00.001-05:00

My running is really coming along. I had a 9 mile run that went really well (in 1:24). It was my longest run ever and I had Gu during the run, also a first. My form (from the ChiRunning book) is getting easier to maintain and also feeling good. I haven’t had any injuries, but sore feet and knees after my longer runs. Total miles for the month, 72!!

This month I also maintained the Core Performance workout schedule. I definitely noticed an increase in range of motion and strength. Joe Friel’s Blog had a post on “Core Strength” and that lead me to the Core Performance book (available from the Washington County libraries). I noticed while running my hip on the right side wasn’t level, and I’ve been focused on it on my runs. I’m not sure if Core Performance has helped, but my bobbing is greatly reduced (but still to much movement in the right hip).

Early in the month I was a little sick or overtraining, so I cut back on swimming. It also gave me more time to sleep, which was great. So my temporary reduction in swim workouts turned into more of a permanent thing. I decided to focus instead on my form by doing more stroke drill (which is really time consuming). Going forward I plan to keep swimming when I have time and focus on stroke drills.

9 miles; Twins Game

2010-04-22T09:57:00.001-05:00

My running is going great. I got up early (thanks kids) this past Saturday and headed to the Gateway Trail. Plenty of parking near the trail makes it easy, and running in the trees is much better than along the road. The paved trail is nice, and running parallel to it is a dirt trail. I ran a 9 mile out and back, with most of the return trip on the dirt. I only got a few mile splits (9:14, 8:36, then on the dirt: 9:29, 9:46, 10:06). It was a great run and I had a chance to try a Powerbar gel for the first time.

And it was my longest run ever both in miles, 9, and time, 1:24:43.

My wife had tickets for the Twins game last night. Parking, and taking the light rail to the game, was so easy; and they won 6-0.

View from the Budweiser Roof Deck.

Afton Trail Run 25k

2010-04-18T12:58:00.001-05:00

I've been thinking about this for awhile, and finally signed up for the 25k Afton Trail Run. After reading the McNaughton Race Report from Westy's Running I had a good feeling about doing a trail run.

Now I have a reason to add trail runs to my workouts!

Metronome; Getting Sick; Swimming Again

2010-04-14T14:36:00.002-05:00

I finally got a metronome (from Amazon). I really like it and I’m getting used to moving my feet a bit faster.

I had some sort of cold the last 3 weeks and as a result I had to cut back my training. Since running is the focus, and following the Core Performance workout is part of that, I didn’t want to cut those. So I cut my swimming. I missed it, but was glad that I had something I could cut back on and not impact the core of my workout.

Now that I feel better I started swimming last night. And since running is the focus I’ve decided to do about 2,000 yards a workout with the focus on stroke drills and IM. Since I am still learning the TI method I have plenty of drills to do.

4/13
Ran 4 miles in 35 min; 69 degrees out
- Shoulders very tight
- Using Metronome at 57
Swim
6x 150 Alt. swim/kick
8x 100 drill (Zipper, Over, Under, Swim)
200 kick
100 swim
2,000 total

4/11
Ran with the Stillwater Marathon training group
7 miles in 1:05 min; 35 degrees out at start, ended at 50
- Had pacer (and others) to run with

4/10
Ran 3 miles in 28 min; 45 degrees out
- No metronome

4/8
Ran 3 miles in 28 min; 48 degrees out
-Using Metronome at 57
skipped swimming

Yosemite National Park; San Francisco Run

2010-04-08T14:06:00.002-05:00

I was in Yosemite National Park snow camping this past weekend. 6 of us started from Badger Pass and hiked 7 miles to Horizon Ridge and set up camp. As we unpacked one of us found a wet sleeping bag (from a leaky water bottle). Lucky for us the snow was thin in a few areas and we could make a fire to dry out the bag. I made a burrito that was outstanding (red beans, rice, guacamole, shredded cheese). I also took a complete salad mix from Trader Joe’s. It was about 10 degrees when the sun went down, but the fire kept us warm. It was good to see my California friends again.

The next morning two of us got up early (most of the group were late sleepers) and headed to a nearby peak with great views. Me in the picture.

The weather forecast changed from light snow to 2-3 feet of snow, so we packed up and headed for the cars. One of the guys knew of some apartments/condos that we could rent for the night. Lucky for us they had one open that could accommodate 6 people. The next morning our cars looked like this:

The roads were clear so we went to the valley before heading back to San Francisco. The valley was magical covered in snow.

On Tuesday I had the morning free before my flight and got a nice 7.8 mile run in. It was my longest ever, and took 1:26 (including photo and walk breaks). We ran stairs, hills, trails, asphalt, and stopped halfway at the Golden Gate Bridge. It was great.

St. Patrick’s Day Human Race 8k

2010-04-01T21:05:00.001-05:00

I ran my second race ever on Sunday, the St. Patrick’s Day Human Race 8k. I finished in 38:53 (7:49 per mile)! I was shocked to go that fast, and it was a huge confidence boost. I think my technique must be working as I felt pretty good on the run. I’m excited at setting the bar higher and think I should have a good showing at the Stillwater Half Marathon.

Special thanks to the guys I hung with for the first two miles (at 8 min miles); and to the woman who ran the last mile with me. Her heavy breathing right behind me helped push me along. And then she passed me at the end and I had to really fight to keep up. Thanks.

Tuesday
Skipped run to relax from race
Swim
- Stroke felt off after 5 days out of the pool
3x 200 swim + 100 kick
1000 swim
100 down
2,000 total

March 27; Workout Post

2010-03-27T19:34:00.001-05:00

Thursday
5 mile run in 45 min
40 degrees; felt slower, but form better
Swim
2x 100 swim then 100 sweet spot kick
600 TI drills (under, zipper, over)
8x 75 IM on 1:30
300 kick
100 easy
2,000 total

Saturday
3 mile run in 26 min
40 degrees out

March 23 workout summary

2010-03-24T10:42:00.003-05:00

Sunday
45 degrees out; 5.5 miles around Long Lake
50 min with stop every 5 min to redo ChiRunning form

Tuesday
58 degrees out; 4 miles around Long Lake
35 min with stop every 5 min
Swimming
100 Under switch
100 Zipper switch
100 Over switch
- Felt really good after the drills
200 swim
Do set 2 times
- 5x 50 fast kick on 1:00; held :45
- 5x 50 fast swim on 1:00; held :32
- 200 swim
20x 25 no breath fast on :45
100 easy
2,500 total

March 20; TI and Pose Book

2010-03-20T17:13:00.000-05:00

I’m doing more Total Immersion swimming drills and it’s becoming easier to swim the TI way. I’m still slower, but think that my time vs. stroke count is going in the right direction. After doing my drills on Saturday I was doing 25 yards in 13 strokes. During my descend 100/200 set I had portions of downhill swimming with good body roll; and the resulting stroke felt really good. With more drills I think I can get the hang of it.

Finished reading “Once a Runner” and am onto the Pose Method book.

Thursday
4 miles on the treadmill
Swimming
- Pool ventilation issues, strong chlorine smell
- Didn’t have much time
6x 150 alt swim/kick
4x 75 IM on 2:00 (1:13, 1:10, 1:08, 1:04)
300 easy
1,500 total

Saturday
Outside run, 38 degrees
3 miles around lake; 28 minutes
Swimming
- Pool back to normal
6x 150 alt swim/kick
3x TI drill set:
100 Under
100 Zipper
100 Over
200 Swim
3x 100 descend on 1:30 (1:19, 1:18, 1:12)
3x 200 descend on 3:00 (2:34, 2:34, 2:29)
200 easy
3,500 total

March 16; Weights; Barefoot

2010-03-17T13:52:00.000-05:00

I changed my weight routine on Tuesday. It made me sweat, so it must be good. The moves are from the original Core Performance book, and are focused on working all the muscles. Most machines only work the intended muscle and not the balance muscles used for support. These moves are done using balance while working the muscle. I know I don’t have good balance and am confident the workout will address this issue while also strengthening.

I’ve been going barefoot around the house and noticed my posture has changed and the bottoms of my feet are not as sore. I also noticed when I do put on shoes they seem uncomfortable at first. I need to get some minimal shoes soon and do some outside work.

Monday
- Started week 3 of Core Performance (original book)
- Running tights arrived
- 55 degrees out, maybe run in shorts?

Tuesday
Abs
Yoga
Weights from Core Performance
Outside 3 mile run
- 50 degrees
- Tights, long sleeve shirt
- 32 min total
Swimming
6x 150 Alt swim/kick
500 of TI drills
6x 50 kick on 1:00, held :45
3x 100 on 1:30 (did 1:10, 1:15, 1:16)
4x 50 kick on 1:00, did under :45 on each
100 easy
100 fast, did 1:08
100 easy
2,500 total

March 14; Amazon books, 3,500 yds swimming

2010-03-14T17:14:00.002-05:00

Saturday I swam 3,500 yards. Big day but my shoulders feel great. I think the TI method reduces shoulder strain. Now if I can only incorporate the technique with the strength I used to use.

I bought Core Performance Endurance from Amazon (on sale for $7.98) and starting Monday I will loosely follow the workout from the Core Performance book.

Friday
25 minutes of Yoga
1st session on the foam roller (from Core Performance)
- Quads, hams, back, glutes, IT

Saturday
At Home:
Abs 1 and 2
Movement Prep x8 ea
Outside:
ChiRunning Looserners
3 miles
- 43 degrees outside
- 29 minutes
At the gym:
Bike 10 @ 10
- Knee didn’t hurt
Weights; 2 sets of each, 12 reps
Swimming
5x 100 swim, kick, swim, kick, swim
500 of TI drills
- 100 hand led sweet spot
- 100 shark fin
- 100 easy ancher
- 200 Over switch
800; 11:16 total time
   25 easy, 25 hard
   50 easy, 50 hard
   75 easy, 75 hard
   100 easy, 100 hard
   75 easy, 75 hard
50 easy, 50 hard
   25 easy, 25 hard
x4 100 kick descend on 2:30
800; 11:18 total time
   25 easy, 25 hard
   50 easy, 50 hard
   75 easy, 75 hard
   100 easy, 100 hard
   75 easy, 75 hard
   50 easy, 50 hard
25 easy, 25 hard
x4 100 kick descend on 2:30 (1:45, 1:40, 1:35, 1:32)
100 easy
3,500 total

Sunday
3 mile outside run
- 56 degrees outside
- 31 minutes

March 11; Changing it up; TI drills; Core Performance

2010-03-12T10:31:00.000-06:00

You should change your workout so the body doesn’t get used to the current routine. I’ve been doing the same strength workout for over a month. But I really like it, so to change it up I’ll do more weight and fewer reps.

I added different TI stroke drills to my swimming. Mostly I’ve been doing balance drills, so I moved onto swimming drills (called switches). My form has been good, but after doing “under-switch” my timing improved (of course they say this in the book and video and I didn’t believe them). I’m now sold on following the drills in order.

I’ve read most of Core Performance and started to incorporate the workout. I do Movement Prep, and will start the actual plan on Monday.

Wednesday
Movement Prep, all 10, x8 ea
Abs 2 (by Tamilee Web)
20 min Streatching DVD

Thursday
Movement Prep, all 10, x8 ea
Abs 1 w/ 3lbs
Weights
Abs 2
Bike 15 min at level 10
Treadmill
- 3.5 miles; 1.5% grade; 30 run; 5 walk
- Faster when lean from ankles, increase speed?
- Feet bottoms warm (could be tired)
Swimming
6x 200 (alt swim and kick)
15 x 50 on 1:15
- 1-5 fry-back
- 6-10 back-breast
- 11-15 breast-free
3x 150 hard kick on 3:30; held 2:30
TI Drills:
100 Arm lead sweet spot
100 Shark fin (great for balance)
100 Easy Anchor (focus on roll!)
100 Under Switch (great for timing)
200 easy
3,000 total

March 9; Swimming better; Core Performance

2010-03-10T09:40:00.000-06:00

I watched some TI swimming videos on YouTube; one was on the catch. Fingers pointing down and catch the water before you pull. Focusing on my catch gave 100 yd times of 1:10 and 1:08. Considering I still don’t have a fast turnover I’m pleased with the results. Still working on the rest of the TI stroke.

I think turnover and a more efficient stoke will be helped with “Core Performance: The Revolutionary Workout Program to Transform your Body and your Life” by Mark Verstegen. I could do without the “transform your life” parts of the book. I guess they need filler space to bulk up the number of pages. The rest is really great. The suggested workout is 6 days of 40 min workouts.

I started the first section of Core Performance: Movement Prep. It works. My left knee has been an issue, but doing these movements (squats, stretching, twists) relieved some of the tension.

Monday – 1 hr yoga (Finally back to 1 hour!)

Tuesday
Movement Prep, x8 each
Abs 1 with 3 lb. weight at home
Bike 10 min at level 10
ChiRunning Looseners
Treadmill
- 3.5 miles; 30 min run at 6.5mph, 5 min walk, 1.5% grade
- Knee feeling better
- Lean feeling better
- Skipped weights to do swimming
Swimming
6x150 (swim, kick, swim, kick, swim, kick)
10x100 on 2:00
1-5 descend (actual 1:20, 1:20, 1:15, 1:10, 1:08)
6-10 at 1:15 pace (did 1:14 to 1:16)
5x100 kick; hard on 2:00
100 easy
2,500 total

March 7; Barefoot, TI

2010-03-07T21:36:00.001-06:00

Barefoot around the house is paying off. I noticed the bottom of my feet were sore so I looked at my posture. When I stand I straighten my legs and put pressure on my heels. Without shoes I really feel the impact of standing this way. Now I bend my knees and even my weight over the entire bottom of the foot. This feels much better. My running lean has improved too, not so much from the hips as from the ankles.

Still working on Total Immersion swimming, but I like the results so far. I’ve got a book coming on core strength that should help. I don’t know how much I fishtail, but the guy next to me at the gym had a good stoke, but also a good fishtail (read this post about it). What a waste of energy.

Friday - 20 min yoga

Saturday
Abs 1 with 3 lb. weight at home
Abs 2 at home
Some weights at home
3 mile outside run

Sunday
4 mile outside run; 36 min, 47 degrees
- Lean from ankles, not hips
- Had walking breaks for puddles/snow
Swimming
6x150 (swim, kick, swim, kick, swim, kick)
400 of TI drills
Back, stomach, side, sweet - 200
Sweet-back-sweet - 100
Sweet-front-sweet - 100
1000
25 easy, 25 hard
50 easy, 50 hard
75 easy, 75 hard
100 easy, 100 hard
100 easy, 100 hard
75 easy, 75 hard
50 easy, 50 hard
25 easy, 25 hard
500 kick
200 easy
3,000 total

March 4; 4 miles

2010-03-05T10:03:00.001-06:00

Wednesday- 20 min yoga

Thursday
Abs 1 with 3 lb. weight at home
Abs 2 at home
Bike 10 min at L10 with 100 rpm; leaned forward and quads burned
Looseners from ChiRunning
Treadmill; 4.5 miles, 40 run @ 6.5 mph, 5 walk, 1.5% grade
- Left sock bunched up again
- Left knee still tight, but getting better
- Left shoulder tense, and I swing my arm to the right
- Focusing on heels coming up caused lighter sounding feet
- On feet all day, felt bottoms while running
Weights
Swimming
6x150 (swim, kick, swim, kick, swim, kick)
16x100
Odd: fly, back, breast, free, fly, back, breast, free
Even: IM
200 TI drills (Back, Stomach, Sweet-up-sweet, sweet-down-sweet)
300 easy
3,000 total
- Right calf cramped, dehydrated?
- Roll getting better integrated with stroke
- 100 free was fast, but didn’t feel like I worked hard
- Noticed “fishtailing” in backstroke, mild during free

March 2; Swimming the TI way

2010-03-03T10:35:00.002-06:00

I’m still working on integrating the Total Immersion swimming technique. I think longer swims will benefit the most in the short term (next 6 months). My 200’s felt really slow, but were not as slow as they felt and my total effort seemed lower than usual. My shoulders feel better from greater use of my core to move forward. In future workouts I’ll integrate more drills to fine tune the technique and help integrate it into everyday swimming.

I watched the ChiRunning video again and this time used some slow motion to really get a feel for the way it should look.

I read Joe Friels’s blog about core strength. I think he is onto something. Since I started using core muscles in swimming (by properly timing roll with stroke) I’ve definitely noticed a potential for swimming faster for longer.

Monday; 20 min of Yoga

Tuesday:
Abs 1 with 3 lb. weight at home
Abs 2 at home
Bike 10 min at L10
Looseners from ChiRunning
Treadmill; 3.5 miles, 30 run @ 6.5 mph, 5 walk, 1.5% grade
- Getting easier; may need to up grade or speed
Weights
Swimming
x5 150 (swim, kick, swim, kick, swim)

200 w/2:00 rest; time was 2:28
150 w/1:30 rest; time was 1:48
100 w/:30 rest; time was 1:09
50 time was :32
Drills from TI:
50 drill on back
x2 50 drill sweet-down-sweet
x2 50 drill sweet-up-sweet

200 w/2:00 rest; time was 2:28
150 w/1:30 rest; time was 1:49
100 w/:30 rest; time was 1:09
50 time was :31

x4 100 kick fast with 1:00 rest
- times were 1:31, 1:31, 1:32, 1:29
100 down
2,500 total

Last day of Feb; great outside run

2010-02-28T12:13:00.001-06:00

Sunday outside run; 4 miles, 28 degrees, 42 minutes. Felt really good running up hills and tried to keep that form. Sometimes I was successful for a few steps, and more so when I was relaxed.

At the start I was tense (because of the cold?) and then I took a deep breath and relaxed (it helps I’ve done a lot of meditation) and my form drastically improved. Much more relaxed in my legs with a smoother motion.

February summary:
- Changing swimming form, need to stick with the new technique even if it slows me down in the short term.
- Running getting easier as muscles get stronger.
- Injuries are not running related, but still need to focus on getting them healed (left knee and the top of right foot)
- Reading good books is keeping me up late, less than normal sleep is impacting training.
- Need to incease Yoga; the last few weeks I've been lazy
- 48.1 miles running for the month
- 30,500 yards swimming (about 17.3 miles)

Feb 27; Not much Energy

2010-02-28T09:23:00.000-06:00

Not much energy in the Saturday workout. I need more sleep.

Friday - rest

Saturday
Skipped workout at home
Bike 10 min at L8
Looseners from ChiRunning
Treadmill; 3.2 mile run @ 6.5 mph, 1.5% grade
- .3 mile walking cooldown
- Felt very loose, didn't think much, just let it flow
- Ran with music for first time
Weights
Swimming
x6 150ea (swim, kick, swim, kick, swim, kick)
1100 swim, focus on technique
x2 100 (50ba/50br)
500 hard, time was 6:43
- Focused on form
x2 100 (50ba/50br)
100 down
3,000 total

Feb 25; 4 mile run!!

2010-02-26T14:16:00.000-06:00

Beth asked if I’m considering barefoot running now that I’ve read Born to Run. Yes, I am. For the last few days I’ve been going barefoot around the house. After only a few days my walk is changing. Even the way I stand is changing. I can feel how walking and standing impacts my feet and they are becoming more sensitive to the pressure. This summer I plan to do some barefoot tests on a soccer field by the house. I’m hoping my wife gets me some Vibram 5 fingers for my birthday.

I had a great time at the gym last night; running 4 miles without walking. Longest run so far.

Wednesday- rest
Thursday
Abs 1 with 3lbs. & abs 2 at home

Bike 10 min at L8
- Left knee was feeling stressed
Looseners from ChiRunning
Treadmill; 4 miles run @ 6.5 mph, 1.5% grade
- .5 mile walking cooldown
- Felt very loose, didn't think much, just let it flow
- Left sock felt bunched, then went away
- Legs totally spent after run
Weights
- Pushed hard to get good leg workout
Swimming
x5 100 (swim, kick, swim, kick, swim)
x4 300 (100 back, 100 breast, 100 free)
600 kick
200 easy
2,500 total

Books

2010-02-24T14:50:00.000-06:00

Before I began running I watched a show about early hunting techniques (before spears and bows). They proposed we ran an animal to death. A human can run and recover while animals sprint and then need to stop to recover. So we would run, it would run, we would catch it before it fully recovered and it would run again, but not as fast. After many miles of running and not enough rest, it would be too exhausted and die (or lay helpless while we killed it).

I just finished reading Born to Run by Christopher McDougall. He does a much better job of explaining how to run an animal to death, and more. What a great book.

My next book is 50/50: Secrets I Learned Running 50 Marathons in 50 Days. I won this book from Beth at Running My Own Race.

Feb 23; Swimming Turns

2010-02-24T09:16:00.000-06:00

The last few weeks my swimming hasn’t felt so good. Since running is my focus, I figured swimming would suffer. But Saturday was such a bad swim I needed to make a change. My turns have gotten lazy, so last night I put away the clock and focused on making every turn a good one. Overall my swimming improved. Getting off the wall faster and more streamlined gave me more speed going into the stroke. With more speed I didn’t need to use the stroke to speed up. Instead, my stroke was used to maintain speed.

Monday; rest day

Tuesday
Abs 1& 2 at home
Bike 10 min at L8
Looseners from ChiRunning
Treadmill; 30 min run/5 walk, 3.5 miles total, 6.5 mph, 1.5% grade
- Left shin sore (still sore this morning)
- Focused on faster cadence
- Focused on moving hips to reduce bob
- Tension in left shoulder
Weights at gym
Swimming
x6 150 (sksksk)
x2 600 (back, breast, free)
400 IM
2,500 total
- Left knee still sore from breaststroke kicking 2 weeks ago
- No clock today, took it easy and focused on TURNS

Feb 21; Wind in my face

2010-02-21T19:04:00.000-06:00

Ran outside and enjoyed it (at one point I felt the wind in my face so I must have been running fast). My form is getting better and I feel faster.

Out and back from the house:
2.4 miles
23 min.

Feb 20; Getting used to running

2010-02-20T20:03:00.000-06:00

Only 3 hours of sleep last night as the kids kept me up late, and got me up early (also had to finish Eclipse).

It’s been almost 2 months of running now, and I think my body is starting to get used to it. My “C” shape is getting better, feet are softer, I’ve reduced bob with better hip rotation, and my legs are getting stronger.

Friday off day

Saturday
- Skipped abs today
Bike 10 min at L8
Looseners from ChiRunning
Treadmill; 35 min, 3.5 miles total, 6.5 mph, all run, 1.5% grade
Weights at gym
Swimming
100 sksks
500; did 7:02
100 easy on 4:00
500; did 7:02
100 easy on 4:00
500; did 6:30
100 easy
x4 25 fast on :30
100 easy
2,500 down

Feb 18; Back to normal

2010-02-19T12:30:00.000-06:00

I’m sitting cross legged in the driveway reading (kids playing in the snow). I stand up and more pain in the left knee. This is getting odd, I can’t seem to figure out what is wrong. I’ll focus on ice and resting.

Finished New Moon (I read it twice in the last week) and I started the next book last night.

Wednesday; rest

Thursday
abs 1 and 2 at home
- Abs 1 was easy, really easy
Weights at gym
Bike 10 min at L8
Looseners from ChiRunning
Treadmill; 30 min, 3.3 miles total, 6.5 mph, all run, 1.5% grade
Swimming
- Water warm
- Right shoulder sore
- Biggest yardage day in years
100 sksks
1,100 on 1:20 pace, couldn’t hold it
1,500 on 1:25 pace, held easy
100 down
3,200 total

Feb 16; Feeling back to normal

2010-02-17T09:18:00.002-06:00

I took Sunday off because I still didn’t feel well. Or maybe it was because I wanted to finish reading New Moon. I think I am over whatever bug it was I caught because my Tuesday workout felt much better.

My left knee is still acting up. Somehow I hurt it on stairs, but I’m not sure what I am doing. After awhile I feel better with no pain.

Running felt really good after running sick Saturday. I still watch TV, but getting better at looking down while watching. Also getting better at moving my hips, so head bob has reduced.

My swimming felt terrible. I’ve been reading about Total Immersion Swimming, and tried to implement some of the recommendations. The problem is I tried to do too much at one time. Next time focus on one aspect of the stroke.

Sunday and Monday, rest

Tuesday
abs 1 at home with 3 lb weight
Weights at gym
Bike 10 min at L6, moved up to L8
Looseners from ChiRunning
Treadmill; 30 min, 3.3 miles total, all run, 1.5%
Swimming
150 sksks
Do this three times:
- 200 on 4:00; did 2:24, 2:27, 2:27
- 100 on 2:00; did 1:10, 1:10, 1:09
- 50 on 1:00; did :32, :31, :32
- 100 easy
300 kick
100 down
2,500 total

Feb 13, Grinding it out

2010-02-14T08:40:00.001-06:00

Saturday morning I awoke feeling like I was hit by a truck. My upper body ached, like when you get the flu. I hope this is just a 24 hour bug. I was going to run with Don, but didn’t feel like running. It took an hour of stretching just to feel alive. After another hour of stretching and situps/pushups I felt good enough to leave the house.

I went to the Stillwater Library to pick up New Moon, part of the Twilight series. My wife and I watched the first movie last week and enjoyed it so much we are reading the books. I found Freestyle: Made Easy, a DVD by Terry Laughlin the Total Immersion guy. I HIGHLY recommend this for someone wanting to learn better swim technique.

I left the library and slipped on some ice, tweaking my left knee. It was hard to put weight on it and I had a hard time bending it to get into the car. Summary: I ache, my left knee hurts (originally strained Thursday night swimming breaststroke), the top of my right foot hurts from plank pose, and the top of my left foot hurts.

I went to the gym anyway. It was hard to grind out a workout, but I did.

Friday, rest

Saturday
abs 1 and 2 at home
Weights
Bike 10 min at L6
Looseners from ChiRunning
Treadmill; 3 miles total, mixed walk/run
Swimming
100 swim
100 kick
200 swim
100 kick TI Drills
300 swim
100 kick TI Drills
400 swim
100 kick TI Drills
500 swim
100 kick
2,000 total

Feb 11 workout

2010-02-12T10:00:00.003-06:00

The Total Immersion (TI) book I am reading is really worth it. I swam in college and was skeptical I would learn anything; but it’s been years, so my form is probably off. This book helped remind me of good swimming form. AND I learned some things. My butterfly was MUCH better last night, better then ever. The guy next to me was a good swimmer, and he said I was good at butterfly.

Wednesday off day

Thursday
Abs at home, (video 1 and 2)
Weights
Bike at level 6; 10 min; stay over 100 rpm
Looseners (From Chi Running book)
Treadmill
3 miles, 1.5% grade, 6 mph constant running
- Felt great, form getting better
- Tension in neck, need to stop watching TV
Swimming
150 sksks
x3 200 IM on 4:00
- actual 3:10, 3:06, 2:59
x8 50 fast, 2 each stroke on 1:30
- actual 41, 40, 42, 40, 46, 46, 34, 33
x6 100 IM on 2:00
- actual 1:24, 1:25, 1:28, 1:25, 1:27, 1:21
x8 25 fast, 2 each stroke on :45
- actual 19, 19, 21, 20, 23, 22, 16, 16
250 down
2,800 total

Feb 9 Workout

2010-02-10T08:46:00.000-06:00

To shorten gym time I did some of the weight workout at home. I also did an ab video with a 3 lb. weight. While at the gym, I tweaked my right ankle doing calf raises, but don’t feel anything today. I really felt my legs after the run. It was the first time I could sustain 7 mph for 9 min. And I REALLY felt my legs during the swim.

I’ve been reading “Champions: the making of Olympic swimmers” from the Stillwater library. It motivated me to swim hard. I pushed myself and felt the intensity was much higher than in previous workouts. I also got a book called “Swimming made easy: the total immersion way….” and this also helped. The book talked about swimming downhill by pushing your chest down so your hips go up. This reduces drag and I could tell the difference. I also worked on rolling my hips and shoulders to extend my stroke, this helped because I reduced the number of strokes per length of pool (and my breathing pattern lined up better with my flip turns).

As a bonus, I did a 200 free in 2:24, my fastest so far this year by 4 seconds. So now I know I am getting faster!

Monday was an off day

Tuesday
Weights
Bike at level 6; 10 min; stay over 100 rpm
Looseners (From Chi Running book)
Treadmill
3 miles, 1.5% grade,
9 min run, 1 min walk (6, 6.5, 7 mph)
Swimming
100 sksks
x3 200 descend on 3:00; (2:33, 2:34; 2:24)
x4 100 descend kick on 2:30; (?, 1:48, 1:44, 1:37)
100 easy
x3 200 descend on 3:00; (2:37, 2:34; 2:24)
x4 100 descend kick on 2:30; (150, 1:47, 1:38, 1:37)
100 down
2,700 total

Frigid 5 Today

2010-02-07T19:41:00.003-06:00

This morning was the Frigid 5k. I had a few goals, one was to beat my treadmill time, which I did not. But I did run the entire race with no walking, and I did the race like I planned. I started slow, 9:59 for the first mile, and finished feeling strong. I missed the 2 mile marker sign because it was on the other side of a bend in the road. I was busy looking out for ice on the turn and missed the sign. Chip time was 28:41, my polar time was 27.32 (adjusted for temperature and wind-chill).

Overall I felt really good. When I had good form I felt REALLY good. During the second mile I really hit my ChiRunning form because it was flat, on the hills I had a harder time. My right foot didn't feel bad at all. The only issue I had was when my left shoe came untied. After the finish they had drinks and bread/cookies inside. The race was lots of fun and I'll do it again next year.

Overall place 80/144
Gender place 63/81
Division place 8/9
Mile pace 9:14

Feb 6 workout

2010-02-06T19:04:00.000-06:00

I woke up planning to go to the Hudson hot air balloon launch. It was too windy so the balloons couldn’t launch, so I went back to bed. So after a late start I made it to the gym. My shoulders are really sore from all the plank poses. I need to find some better ab exercises. Overall felt really good and ready for my first ever race tomorrow.

Friday – off day

Saturday
Weights
10 min on the bike at level 5; stay over 100 rpms
Looseners
Treadmill
- 2 miles, 18 min, 1.5% grade
- 9 min run, 1 min walk (6 and 7 mph)
- Felt great, even my right foot felt better
Stretching, 10 min
Swimming
100 sksks
- minimum of 1 min rest between the below
500 on 1:25 pace; actual pace 1:27
50 fast; :32
500 on 1:20 pace; actual pace 1:20
50 fast; :32
500 on 1:15 pace; actual pace 1:18
50 fast; :32
150 down
2,300 total

Feb 4 Workout

2010-02-05T10:17:00.000-06:00

Right foot still sore. I thought my Asics GT-2150’s were causing a blister, since they don’t fit as good as my Brooks Infiniti. But I actually strained a muscle on the top of my foot. Crazy, but when I flex my big toe I can feel the muscle. On Tuesday I was doing plank with my feet on a ball, and when trying to balance I must have strained it because that is the first time I felt anything. Everything else felt great.

Thursday I tried a Myoplex chocolate shake after the workout. I shook it up, but it was still lumpy, so next time I think I’ll try the blender. It tasted good. I also had the usual chocolate soymilk and ClifBar before swimming.

Wednesday – off day

Thursday
Weights
10 min on the bike at level 5; stay over 100 rpms
Looseners
Treadmill
- 3 miles, 29 min, 1.5% grade
- 9 min run, 1 min walk
- Felt great, except for right foot
Stretching, 10 min
Swimming
- I took it easy today (except the kick)
100 sksks
x3 400 IM with 2:00 rest between each
- 10 sec rest after Fly
x2 100 kick on 2:30, did 1:35
100 down
2000 total

First workout of Feb

2010-02-03T10:01:00.003-06:00

Tuesday night on the way to the gym I stopped by the library and got some swimming books. I found good ideas for workouts and stroke drills.

I felt really good at the gym and increased the intensity a bit. It may have helped that I had 2 full hours after eating dinner for my stomach to settle. I had a bit of Clifbar and chocolate milk before swimming, but I think the colder water had more of an impact on feeling good than the food.

I tried Endurox R4, fruit punch, after my workout (GNC was having a sale and free shipping). It tasted ok (but after chocolate milk what was I expecting). I don’t plan to drink it after every workout, just Tuesday. For the Thursday workout I got a different brand to try. On the weekend I will eat real food.

Monday – off day
Tuesday
Weights
10 min on the bike at level 5; stay over 100 rpms
Looseners
Treadmill
- 3 miles, 29 min, 1.5% grade
- 9 min run, 1 min walk
- Black shoes made top of right foot hurt, still sore today
- Felt great, except for right foot
- Blue Sierra Designs shirt worked good
Stretching, 10 min
Swimming
- pool was colder today, felt great, still got dry mouth
100 sksks
x5 50 on 1:00
x5 50 on :55
x5 50 on :50
x5 50 on :45
- no rest between 50’s; held :35 or faster on all
100 easy
x2 IM on 2:00
x5 100 kick on 2:30
- held 1:45 on all, best was 1:35
200 down
2,500 total

Last day of January

2010-01-31T16:05:00.001-06:00

Jan 31 Workout
9 degrees this morning, and since I have a race next weekend (my first ever) I thought I should get outside. I wore a fleece hat, sunglasses, a Patagonia base layer, with a fleece jacket and rain jacket on top, and rain pants. I was warm, but had to unzip the jackets after about 10 minutes [Try the fleece vest next time]. It was a shock to breath in the cold air, but I used a fleece headband over my mouth and this helped.

2 miles total, 20 minutes. I ran 8 minutes, and then walked 2 minutes. The run/walk worked for me. My legs are sore from yesterday’s gym session, but sore in a good way.

Weight Workout
- designed to be done at home or the gym.
- Upper Body
Pushup x2 Till failure
Neck x2 15/15
Lat Pull down x2 15
Seated Row x2 15
Pullover x2 15
3 way shoulder x2 15
- Lower Body
Hip in x2 50
Hip out x2 50
Leg extensions x2 15
Leg Curl x2 15
Walking Lunges x2 15 ea
Calf raises x2 20
Toe raises x2 20 ea
Wall Squat x4 30 sec on/off
- Core
Crunch x2 25
Side Bends x2 20 ea side
Reverse Crunch x20
Bicycle x4 30 sec on/off
Plank raised leg x4 30 sec on/off
Side Plank x8 30 sec on/off
Superman x10
Seal x10

Jan 30 workout

2010-01-30T16:27:00.000-06:00

After not going to the gym this week I was a bit worried, but felt great. I guess the rest helped. My ab workout is coming together nicely, and I really like doing my entire weight workout at one time. The pool water was very warm today, and it made swimming hard, so I was surprised I did a 100 in 1:05, especially since I didn’t feel fast.
Weights
10 min on the bike at level 5, 100 rpm
Looseners
Treadmill
- 4 miles; 1.5% grade; 43 min (10 min run, 1 min walk)
- Left shin, inside, felt sore while running
- Left hamstring sore
- Feet feeling a bit warm, need to watch this as miles increase
- I wore the maroon REI shirt, not scratchy like the other one
10 min of stretching
Swimming
100 s, 100k
200 s, 100k
300 s, 100k
400 s, 100k
500 s, 100k
2x100 fast swim on 2:00; did 1:08 and 1:05
2x100 kick on 3:00
100 easy
2500 total

Marathon Miles for Jan.

2010-01-26T14:58:00.002-06:00

I ran a marathon in January, it just took the entire month to do it! Looking at my total miles for the month I am amazed. I went from no running in 2009, to nearly 30 miles in January. It is hard to believe. And I actually enjoy it.

When not working out I've been reading running related books from the library. I just finished "Marathon Method" by Tom Holland. I liked it. Practical advice for a new runner and a few great stories. His workouts are good too.