Capitola Half Marathon

Today was the Capitola Half Marathon.  I trained for this race and wanted to do really well.  My official time is 1:40:25, only 25 seconds off my goal time of under 1:40.  I was 13 in my age group (30-39) out of 109, and 70 overall out of 1,072.  Out of the 13 miles I ran, 9 of them were under 7:50.  The weather was perfect and the course was flat to a slight slope, with a few short hills to keep things interesting.  I think the Santa Cruz Half is flatter, but I liked this course better because it stayed along the coast.  The shirt was really great, it was blue and different from the white shirt the Marathon runners got.

  

Posting Photo

I have a photo in this email, but will it post to the blog?

Yes it did!!!

Drop Boxes

I'm fine tuning my first few weeks of hiking, trying to keep daily mileage under 10. The problem is the 6 day gap between drop boxes. I will need to carry 6 days of food for 4 people. Or 72 meals (48 packets of oatmeal at two each for breakfast, snacks and lunch, and 6 dinners). I'm not sure my backpack can fit all that!

I ordered a new phone for the trip. Hopefully I'll get better battery life, but it also has an 8 mp camera and will take HD video. The phone will be critical for communicating when Mary-j needs to send a drop box and in case we need extra stuff.

I got the white iPhone 4S.

Food Bag

Today I bought two heavy duty, but lighter weight than my Bear Canister, Ursack food storage bags. I also got liners that are suppose to keep animals from smelling what you have inside. The bags should protect our food from all the mice that visit the shelters along the trail. They are also strong enough to withstand a bear trying to rip them open. I have rope usually used for a clothes line that will also work when hanging the bags in bear country. I'll use "The PCT Method" to hang the bags.

I am confident two bags will meet our needs when I have to bring over 3 days of food for the four of us. We can also use them for storing toothpaste and othe scented items.

Next obstacle is putting together a rainy weather system.

Blog Updates

I am working on the best way to update my blog while hiking the AT. I have an iPhone and will keep it off most of the time. At night I will turn it on in airplane mode and compose a post in a note. Once I get to town I will email the note to my blog and it will automatically post.

This is the first test.

Email posting setup

Just finished setting things up.

Thinking of Blogging again

I am planning a summer of backpacking with my kids and may use my blog to post updates if I can do it from my phone.  More to come....

Stillwater Half Marathon Race Report

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

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

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

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

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

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

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

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

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!

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

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

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

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

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

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

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

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

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

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

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



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

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

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

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!

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.