training week 4.2 and 4.9

Happy Birthday Roman!  We are so blessed and thankful for a safe arrival.

What a crazy couple of weeks around here with Easter last weekend in the middle.  From a training standpoint, it’s a good thing I took notes this last week.

I’ll do 12m tomorrow.  I think the speed has finally kind of caught up with me a bit.  It’s been a lighter week with Thursday off and Well Wave today at Back In Line @ Hopkins Crossroad.  That machine is a great tool for recovery, especially with acute injuries (I had some ligament damage in my right foot last fall) and it had flared up a bit this week because of the INSANE ViPR workout from Tuesday.

Two weeks:

Tuesdays are ViPR reconditioning days for me with core, foam roll, and movement prep for Wed, Thurs, and Friday.  Sauna, Hot tub, shower and back to work

Wednesday-6-.5 mile repeats at Lone Lake.  It has been beautiful weather these last couple of weeks.  That’s supposed to change tomorrow with some thunderstorms.  Speeds for Wednesday

·         345

·         344

·         329

·         333

·         323

·         307

I’ll attach pictures of the track below next week.

Thursday was sprints out back of LTF CRT -83 paces x 4 after my test.  I did my Heart Rate Efficiency Test (cardio point) this morning and learned that I can actually train faster on my long runs in particular and burn the same amount of fat for fuel.  AB=155/AT=165  This is great information to have.

Friday Hills.   

Brent and I took a trip to Hyland for some ski jump repeats.  I’d done this once last season and really enjoyed it, then in talking to a few of our members at the club, this hill came highly recommended once again.  We had a great time and it was nice to have some company.  Our last of 8 today was up the hill directly under the ski jump.  That hill is a beast (probably 70 degree incline on all fours for sure) Speeds for Friday

·         109

·         116

·         116

·         113

·         115

·         126 more walking

·         114

·         Over 2 minutes up the ski jump hill

tough training week

This week was a tough week on the training front.  I had my second to longest training run yesterday morning beginning at 5:30 and ended up doing half of it in the dark.  What a great way to greet a new day... on the trail with the birds chirping and the hills begging for more. 

Tuesday consisted of ViPR training.  This is by far my new favorite training tool.  There are endless possibilities for exercises from beginners to professionals.  In fact, I was out Sunday throwing baseball with my friend Ryan and we were airing it out.  Like, I haven't thrown like that since college.  Hundreds of feet between us and it felt great.  I'm convinced that it is the ViPR training that has my arm feeling great one day after taxing my arm like that.  Tuesday's are 20-30 minutes ViPR circuit after a warm up and light foam roll, then core for 10-15 minutes followed by a good 15-20 minute foam roll, 10-15 minute sauna and 5-10 minute hot tub.  The goal is to feel 100% going into Wednesday when the real work begins.

Wednesday this week I added a interval still topping out at 3:23 for my best time.  That was the 6th when I let it all hang out.  The first I wasn't real concerned with time then, 326, 327; I then turn around and run it the other way 357, 339, 323 to finish it up.  I felt pretty good after that one.  It just took about an hour to finish; after and hour 15 I was back ready for work. 

Thursday I was to the run and back in  30-40 minutes.  I finished with one set of chest press 30lbs x 30 reps with feet up, then stretch and core, then to the showers.  6 sprints Thursday.  I drove out to graffiti bridge, .75m warm up, sprints with full recovery between 12 and 16 seconds.  What a beautiful day to be outside.  Here's the track.

Friday was hills.  I went over to water tower hill and did 8 repeats.  My goal was to run the last all the way to the top.  I did it but wasn't quite sure for the first 30 seconds if I would be going down the hill under my own power.  123, 118, 121, 122, 123, 121, 115, 109.  I started in on the EFS water bottle after number 4 and I'm glad I had it.  This was a tough day on the trail.  I felt a real sense of accomplishment after finishing Friday.  I finished "The Hunger Games" at night with my eyes half open.  Pre race (2 hours prior) I had a salad with 2 chicken breasts and post workout after my pro. shake I had a full double chicken BBQ chicken pizza from the Life Cafe.  Yum!  Here's the hill.

Saturday was an easy day mostly active recovery like Tuesday minus the ViPR.  Some core, mostly rolling, stretching, sauna, hot tub and recover.  Saturday night I went to see the movie "The Hunger Games".  It was good except for the guy to my left who, even after the Lorax had told us at the beginning to resist the urge to text during the movie (I'm pretty sure he was talking to the kids, not the 50+ year old man watching with his wife), the bright texting screen of a Blackberry takes me right out of the movie.  I mean, this is the first movie I've looked forward to for 10+ years for myself (except maybe Star Wars in 3D; it was awesome).  A good movie though.

Sunday was 16 miles and what a great way to kickoff my weekend.  I was up before the house even thought about it and was home as they were waking.  A perfect morning to run.  I took off with a long sleeve and long pants, shed them at 1 mile, had both water bottles, one full of water and one full of EFS, and I was carrying my flag bandana.  I really had good legs under me and am really starting to tell that the speed work and hills by themselves is going to be a key to fast times at Superior and will more than likely change my program  and the way I prepare for races indefinitely.  And the extra time that I have.  We'll see how it carries over though... It took 2:25 averaging 9:05 per mile.  I practiced my walking a bit, not much though, ran most hills.  I was pretty gassed by the end and don't know if I can keep that pace for much longer than the 16 this day.  It was good to go fast though. 

I just finished probably my most productive yard work day ever as I got the raspberries separated and the strawberries hopefully now will be safe from the bunnies and mice this summer.  I finished the day with a nice fire as I reminisced about the weekend and the fun week ahead with a yard sale Wednesday and Thursday and a busy week at work with ViPR small group demos. 

That will be my business in the future.  Small group training is the way to go and the ViPR is so versatile it can be modified very easily.  Time to get some rest.  It will be a challenge on Wednesday this week to get my repeats in.  I might swap tomorrow with Wednesday.  I'll have more time Tuesday.  I Love my family and am thankful for my many blessings.

Elm Creek Chalet Area

Sunday 9.5m Long Slow Distance
Monday -
Tuesday 5-.5m intervals (fastest 3:23 slowest about 8 minute walk).  Conditions; leaf coverage, but ideal ground, trees covering the trail; was able to see 2- pilleated woodpeckers on the ground 10 feet to my right.  I watched them for about 30 seconds and they flew off in separate directions.  I saw a cardinal, a bluejay, and a large group of crows caw-cawing away.
Wednesday Impacting Lives at SSH- what a great opportunity to serve
Thursday sprints x 4 (50 yds) in the parking lot behind Life Time Crosstown-5 minute warm up-cool down meeting with Jud about small group training.
Friday SSH Carnival; very fun and the bigs came home with me eating popcorn, talking about Ninjago and their favorite things.
Saturday hills; 

on my way home from work today I drove up to the chalet to survey the land.  The snow is mostly gone, but it's still pretty wet in spots.  I did a 60 minute workout around the ski chalet today.  warm up-.75m; hills to the snowboard hill through the frisbee golf course:

8 repeats

43S first all walking

20S last all out

1 last 45S bowl sprint 

core on the tee box

cruise home working on footwork

stretch quick and dynamic

12 tomorrow LSD 10 minute pace

I worked a lot on the downhill running today. It's usually half the race.
Sunday LSD 12 miles on the nose; out and back across the wooden bridge then follow the trail to just beyond the mountain bike track.  Uncharted territory for me.  That'll be my next weekend's 16 miler to go explore some of those woods.  I brought one bottle of EFS and one bottle of just water, dropped the EFS at mile 2.5 to be picked up on the way back.  It was real cold this morning to start.  Probably should have worn gloves.  After about 2 miles, and I was able to drop the one water bottle, it wasn't too bad.  I practiced my walking... fast uphill and flat.  I'm going to try this year running up the hill, walking the top, then running the down under control but fast then cruise the rolling hills walking fast and running.  Was able to walk at around a 13:30 pace for awhile.  Make it up then on the downhill to average 10 minute miles.  

I finished today in 1:58, just under that 10 minute mile pace.  That's my goal for Superior is 10 minute pace miles. 

I then went with Caden to the park to teach him how to ride his bike.  He did great and by the end of the day, having worked on it for probably 2 hours today, steered and rode his way to half court.  I'm so proud of him!

I was able to attend a coaches meeting for my son's T-ball team that I'm coaching this summer.  What a great clinic with Scott Leius and Terry Steinbach teaching among others.  It's great... the head coach teaches the coaches what he wants the players to learn, then by the time they get to him, not only do they know what the coach is talking about, they know how to do it already too!

I just finished, after putting the bigs to bed and saying goodnight to Hannah, watering the trees in the back yard (I want the clump birch to grow), clearing off the patio, and prepping to vacuum that glass out from under the deck.

The new training program that I'm doing, I liked for the first week.  With that variety, there is always something new to look forward too.  What I will do though from now on, is try to get hills in on Friday and LSD then on Sunday.  The back to back hill-LSD was probably good, but tough on the legs.  I'll take tomorrow off.

training block

So last week was one full of training.  Some ViPR, kettlebells, deadlifts, lunges, sprints (2 sets on Thursday), then a break until Sunday.  I think I overdid it a little bit.  The deadlifts have always been a bit of an issue if going to heavy.  I was able to make time for a trip to the chiro on Saturday morning.  I needed that.

Sunday I was ready to go again.  10 miles in the mud on the trails.  Monday off and Tuesday 2-5.5 mile runs; 1 with the sunrise and 1 in the afternoon.  I got home and the kids were at mimi's so I was free to run.  What a beautiful day out there.  Sounds like we are going to get a string of those here in the next week or so.  I'll rest today, then run with the surnise again tomorrow.  Still nursing the back a bit.  I'll probably do some active recovery today and see about getting back to training for the weekend.

I have committed to coaching T Ball for the summer.  A pretty big commitment with one night a week for an hour and a Sunday afternoon game.  I am really looking forward to it though.  I feel that this is the perfect opportunity to coach Caden and his buddies.  I think I'll choose to watch when he gets a little bit older.  Back to work.

East Loop 1

I got home from ViPR training at SLP LTF today and decided it was a perfect day to go for a run.  I had a couple of appointments that canceled this evening so I didn't go in to Crosstown or coach.  My plan is to piggy back 6 tonight with a longer run of 10+ on Sunday morning.  These last two weeks, the only time I've had to run is on the weekends.  It's good to be busy and I'm blessed to have the opportunity to spend a few evenings with the kids.  They are growing up fast.  Any way the ViPR is a great tool that I'm looking forward to implementing with my clients.  A great tool and it was great to learn and interact with Michol Dalcourt.  A wealth of knowledge and experience in the industry. 

6 miles tonight.  It was a bit windy so I headed out into the west wind to the Park Reserve.  It is nice to have a few inches of snow to work through now that Superior is on the map for May 19th.  I've decided to do the 50k again this year.  I finished last year with a time of 5:35 averaging 10:45 miles.  That's going to be tough to beat especially since, if I remember right the trail was optimal that day until finish time when it started to rain.  I've incorporated more speed work into my training which will train turnover as well as VO2, help with flexibility, and it takes less time so that mean more time at home with the fam.  Hills are another add to this years program.  I feel like with each race, I become more and more decisive with the plan that I'm putting together for the race.  I'll bunch the 50k and book end that race with two half marathons this year.  Minnetonka (first weekend in May) and Minneapolis (first weekend in June).  It would be nice to finish one of them in under 90 minutes... or both.  East loop-towards the swimming hole, past the chalet, take a right at the trail x-ing.  stay heading north east until you'll eventually meet with the snowmobile trail lining zachary.  Follow that into the woods heading east, till you meet up with pavement, head south through 6-8 inches of snow till meeting up with the culdasac near the picnic area.  3 intervals on the road past the chalet, jogging recover til the neighborhood ends, sprint (sub 5 minute mile pace) to 97th and home.  97th is full of hip and ankle mobility with ballistic active isolated stretching for hamstrings, quads, and calves.  It was a beautiful night on the trail and fun to have the opportunity to run through some snow.  (great hip flexor training).

The best part though was coming home.  I had some Whey Isolate, banana with peanut butter, the last 4 rolls from Costco (Happy Birthday Brent and I love the Costco idea for lunch)!, a banana strawberry chobani, and a whole bunch of water.  I helped Caden write his story about the can of worms starring Kai, and his Star Wars story starring Yoda.  I think it is about Yoda's fast trip to Courasant in a galactic speeder or a starfighter... I can't quite remember.  The bigs took showers tonight and Elli got her hair wet, I think she forgot she didn't want to when she got in.  I got to be a ninja with Caden in the downstairs living room, calm Elli when she found out Caden started coloring her picture from Grandma (might want to bring her another one mom), and read two books to them for bedtime that we had never heard or read before (well, Elli had read "First Day Jitters", but neither of them had listened to "Big Smelly Bear".  Both books end well and I sure do love those two.  They are such good friends.  Elli-"I'm sad that you started coloring my picture from Grandma". Caden-"I'm sorry Elli."  Elli- "I'm going to color the rest... ok?"  Caden- "ok Elli, I'm sorry."  Elli- "I forgive you."  Priceless

10k hills train

 A trail after a half mile warm up (loop 1)

Welcome to 2012.  Finally some snow on the trails here around Elm Creek.  So this morning I am thinking about Superior while still trying to increase my time on the pavement for some half marathons early.  Really stretched out the hip flexors on the downs today.  I ran a sub 50 minute 10k followed by 4 hill repeats on Osseo Hill here on the north side of 81 and the North West corner of 81 and Elm Creek Blvd.  There is what looks like a game trail up the hill.  I'd walked this repeat last summer a bit and usually gravitated to the tubing hill for repeats at Elm Creek.  The last couple of weeks though, I've begun (inspired by "A Football Life"-Walter Payton) to look for some more sprint hills.  Today each repeat was under 18 seconds so it's not a big hill.  On the downs of that I was focused on quick steps side steps getting my ankles ready for Oberg and Carltons Peak.  That last down on Oberg is a beast coming in.  Some drops of 3-4 feet in places and the same for Carltons.  It took just under 50 minutes for the 10k and about 20 minutes to run the repeats and cool it back down heading into home.  I got back just in time to make eggs for the family and watch an episode of Ninjago-Tick Tock, shower and sit down to write.  What a beautiful morning to be on the trail and I'm looking forward to a fun day with family.

Wild Duluth 100k

I don't really know how to start this one.  I guess there was some excitement, so I'll just go with that.

I'll start by describing the week leading up to Wild Duluth.  I didn't sign up for the race until Thursday because I was unsure I was going to attempt the race in the first place.  I'm glad I did, but I'm not glad about how it ended up.

Normal work week aside from a meeting on Friday afternoon which I needed to ask for permission to leave.  I was granted permission and was from SLP LTF at 2pm on my way home.  From there Jesse would meet me and we would check in at Bayfront park on the south west shore of Lake Superior.  That is where the race was to leave from on Saturday morning. 

Backing up a couple of days...  A friend of mine from work is from Duluth so it came up that I would be there over the weekend.  I did not have a place to stay and would gladly take a warm bed over the inside of a wind shaken tent.  It was windy too.  Not too cold, but really windy that Friday night the 14th of Oct.  It was worked out and I will talk more about that experience later on in my chronicles.  A blessing nonetheless that saved me hundreds of dollars and gave me the opportunity to say "thank you".

It was mid month so I felt that I would not be missed too much around the club on a Saturday.  This race was to be my last of the year.  Actually Superior 50 mile was to be the last of the year, but I decided to try and parlay that finish in early September into this race in mid October.  I really didn't even have maintenance mileage going into it.  I was well trained for the 50 mile, my nutrition was even tighter heading into this 100k and I had learned a lot about race day nutrition from the 50 mile as well.  I made my stop on Friday morning at Running Room MG for oodles of sport beans, purchased a new jug of EFS as I was running low, headed to the chiropractor for one final adjustment ( I love those boys over at Broman Chiropractic), and headed to SLP for some leadership development.  Life Time Fitness is a great company to work for and I am so thankful for the opportunity to develop as a leader within the company, transcending into all areas of my life. 

Was fed a bit ( thank you DK), and took off for home in MG.  Once I got there I took a nap on the bottom bunk.  I guess it was a nap as my 3.5 year old Elli kept coming in to tell me something ( I just love her).  I obliged and re-dozed for 45 minutes or so.  Then Jesse came, I packed all of my necessities and we hit the road.

We could feel the wind leaving MG hopping onto 610 (which is now just .25 miles from our front door; how nice is that!!).  Bro drove and talked about feeling the wind all the way up.  We stopped only once on the way as I was eating constantly (lot's of fruit, nuts, cheese, and drinking a ton of water).  When we got out at the rest area it was windy.  I didn't think I'd be in it much since I thought I would be in the trees for a good majority of the run (I was).

Although our journey was shorter and less painful ( in some ways) than I had anticipated, it was not without adventure.  It's all an adventure when your life consists of wake, work, play, dinner, tubs, stories, bed, repeat for 5 days of the week and the same with a bit more "me" time and football on the weekends.  That reminds me, I better get the garage cleaned out this weekend. 

We got to check in at 7 ( it was supposed to close at 7).  The folks were cranky and frankly not very nice either.  We got free hats and "cuzzies" (is that how you spell cuzzies?).  I filled my drop bags (ziplocs/ small ones) with help from Jess and we were off to Olive Garden.  I could not think of a better meal to eat the night before a 100k race than Olive Garden.  It was late enough we though that we wouldn't need to worry about being seated right away.  Then we got to the parking lot, walked in, heard 50 minutes to an hour, and walked out. 

We drove around for 10 minutes or so seeing parking lot after parking lot full of cars before settling in at... yep... Super 1 baby!!  Yeah, the grocery.  They did have a deli.  They did have pasta, and fried chicken (go Jess).  They also had buns, peanut butter and hard boiled eggs (for the morning), and water to drink.  We saved $20 and 45 minutes!!  I definitely feel that we missed out on Olive Garden though.  Bonding.

From there it was lodging.  First, we stopped at the Holiday to pick up a thanks card for saving us over $150 bucks to stay the night.  An interesting place, perfect accommodations.  Slept great and even got some bonus snoring while showering at 4:45 on Saturday morning.  We were out by 5:15 and at the race start by a quarter to 6.

Headlamp... check.  Everything else that I would need for the entire day and into the night on the trail... check.  Fleet feet... must have forgotten  them at home. 

I got to a mile (all things considered; dark, rock, leaves covering all debris, lack of maintenance trail training, and a momentary lapse in trail concentration)... TRAIL WINS TODAY!!!

Mile 1 or just beyond on a downhill, I think the first one, standing tall and confident, I heard two pops in the right ankle.  I roll all the time on the trail, but it is usually just one pop and it works itself out.  I had a feeling with two pops, this was going to be different. 

I didn't know for sure right away as adrenaline has a way of masking the pain for a while.  Also, I knew I would be in it, just not yet and not this kind of acute swelling and focused pain.  I came to aid at 4-something and mentioned it to the station attendant.  He said, "be careful out there."  I proceeded.

I got to about 6 miles and the pain was really setting in.  Especially when I would step a certain way or bear to much weight on the right side.  I was forced to walk in running situations which was very frustrating for me to do.  I felt great and knew that ,particularly my nutrition, was tight leading up to this race and I was poised to finish a 100k race on my way to 100 miles next summer.  I was passed by a number of folks, they all asked, "are you alright". 

"Yeah, have a great day," was my reply.

The battle was this.  Grandma saying, "you only have one body."

Caden saying, "persevere daddy."

I love my son, but my grandma has more wisdom.  At mile 8.8, I listened to her and declared myself a drop.  Peacefully

Jesse was to wait for me at the next aid so they called him to come and pick me up.  He did then I made some phone calls, we drove to Broman Chiro, then to Urgent Care for an X-ray and treatment prescription.  That's a great story in itself...