Well, I am a week out from my first 50 mile race. Superior 50 mile on the 10th of Septmember.
Training:
My longest run in training for this race was 23 miles. I did a 10 miler on a Thursday, a 23 miler on that same Saturday and 10 miles on the Monday two days later. I would have liked a little bit tighter grouping but I was able to run some hills and didn't make training for this thing my whole life as I don't really have the kind of time right now to do that.
Where did I train:
I trained quite a bit at Elm Creek Park Reserve, right by my house. Probably 75% of the miles I run, I run here. There are miles of hiking and horse trails and the Three Rivers Park District is a beautiful set of parks, very well run and always kept in great shape. I also trained once at Baker park Reserve on horse trails and long grass (the terrain there was pretty flat although their was long grass 8-10 inches in most areas). I trained at Hyland park Reserve on their massive ski hills just the other day in my last intense training run. I trained a bit around Life Time at Crosstown, none on the treadmill anywhere (it has been a joy to run outside 3-4 days per week. For the most part, that's about it for the training grounds this time around. I did find a little nugget that I didn't know existed just a few miles from my house though on my 23 miler a few weeks back. There is 15 miles of mountain bike and trail running paths on the northern half of Elm Creek Park Reserve. They say it is for trail running and mountain biking, but I haven't see any other trail runners there yet. That is a pretty aggressive track and the rolling hills resemble that of northern minnesota's Superior hiking Trail (minus the rocks and roots). There is also no elevation around here that you will find there. That trail is unrelenting!!
I am really looking forward to the trip up there next weekend. My dad and brother are going to come with me and be my support. I'll have everything placed where it needs to be without them, but it will be great to have someone to share this adventure with. We are going to be staying in a little cabin called "The Nest" in Little Marais, cruising to Lutsen on Friday evening for the pre race meeting, maybe stopping at an aid station to see the 100 mile racers, loading up on carbs, and hitting the hay fairly early that evening.
Saturday is an early start. 6am racers leave Finland on their way to Lutsen. There were just 9 people who finished the race in less than 12 hours last year out of 50 that ran it. That would be great, but lets face it, not very likely to happen to me. That is a stretch goal of mine, I just don't know if I have the experience to do that right now. We will see...
Here are times and paces:
12 hrs x 60 = 720 / 50 = 14.4 min/mi
13 hrs x 60 = 780 / 50 = 15.6 min/mi
14 hrs x 60 = 840 / 50 = 16.8 min/mi
15 hrs x 60 = 900 / 50 = 18 min/mi
The 21st runner out of 42 last year completed the event in 13:40. I would like to finish before 6pm on that day, really would like to be in the top half of the field. That means I'll need to average better than 17 minute miles to do so. I know the last stretch is going to be slow because of the hills and exhaustion, miles 40-45 will be more rolling, and I have no clue what the first 35 miles even look like. The 50k is an out and back from Lutsen to Carlton's Peak and back to Lutsen again. I am really excited to see some more of the trail, hopefully from about 6 feet up and not face to face with it. That will probably happen too though, I just hope I see some dirt up close and not the high point of one of the rocks that make this trail such a tripping hazard. It's the roots that really get me though. I need to make sure I am lifting my feet over the roots. I have a tendency to catch my toe on those things and that is when I eat the trail. I know late in this race my shoulders won't be able to catch me too many times as they'll be beat as well.
I'll be carrying two water bottles filled with EFS throughout the entire race. I don't plan on dipping into the EFS much though until after the first aid station. I'll probably just have one filled with EFS from the start and will have EFS dropped at most aid stations along the way. I am going to get a new pair of compression socks and will have fresh socks at probably two of the aid stations along the way.
I am excited to see familiar faces along the trail and will tell them to not let me quit (I'm sure I'll feel like it late and probably often). I will persevere through pain and win the battle of the mind. I am strong, determined, trained, and devoted to this goal of traversing 50 miles at one time. Super excited for the T-Shirt at the end and I'll wear it proud for about two weeks after finishing.
I'll need prayer along the way that day, early and often. Please pray for strength, focus (on the trail), health, power, determination, persistance, wisdom (in decision making on the course (fueling, when to rest, etc)), enjoyment.
It means so much to me that Dad and Jesse will be there to support me. I have run 3 50km races and this is the first that I'll have someone to share this experience with. I know it is a long day, and I hope they will enjoy their day on the North Shore. I'll have everything laid out that I need on the course so that you just need to enjoy the lake, take in some of the suffering, and drive me out of the Caribou Highlands parking lot after the trail takes its best shot at me.
I am personally really looking forward to the adventure, each and every part of it. It is a unique folk, us ultra runners, and folk that is looking to push beyond what most people think is reality or sanity. We look to do things that most think can't be done. We train our bodies to endure some of the most physical, long lasting, fatigue and we pay to put our training to the test. Again, I am so looking forward to sharing this experience with two people that I love very much. It brings me to tears thinking of the sacrifice they are making to support me on September 10th.
A short week that will take forever awaits... The weather is supposed to be perfect all week on the trail, which should mean no mud!! That would be huge, I don't feel like running in wet feet for an entire day. You never know what Gitche Gummee's weather system will throw at you though. I'll keep my fingers crossed and my eye on the radar. SHT here I come!!!
Monday, September 5, 2011
Sunday, July 17, 2011
July 16th and 17th training and events
18 and 6; finishing the 18 with a 3.7 that I ran on my wedding day 9 years ago! My wife and I talked that we averaged 1 kid per 3 years and we have seen a lot in the last 9 years. I am blessed to have her by my side.
Saturday
I woke at a quarter to 5 to get ready to run. The 3.7 Rice Lake Classic began at 8 and my plan was to get as many miles in before that race with my wife. I actually had to wait in my garage and watch as the rain was pounding down on the pavement and the thunder was pounding on my eardrums. It was coming down.
I had to wait for about 15 minutes. In that time, I cut some holes in a garbage bag in order to at the least keep my phone and music dry. It was dark and off I went. It rained for the first 30 minutes or so and I watched the sun come up as I ran the race route on my way back to my house to refuel. As I crossed over the bike bridge over county road 81 and began to cruise down the hill on the other side, I was reminded of my greatest purpose that day. My cousin Dann and good friend got married. On the way down the slope out of the corner of my right eye I saw a HUGE bald eagle soaring across the Eastern sky. My first reaction was tears. I thought of that committment. The marriage and the committment to our great country. That Eagle didn't flap once all the way across the sky. Awesome sign that gave me great perspective on the day. So honored.
I was home to refuel in 9 miles and was off again. Kate was just waking up so I was at the least able to communicate. She actually brought up a new shirt for me. Thanks hon! I reapplied vasaline, dropped the headphones, refilled the EFS, and off I was for the next 60 minutes until I was to meet Kate at Rice Lake for the race. I took off through the park reserve and was actually cut off at one point by a downed tree. I wondered if that was from the nights storms or because of the lack of government activity around the Three Rivers Parks. I turned and took a new path (which I needed to trudge through a foot of water for a hundred yards or so) and headed to Rice Lake. I was starting to feel pretty tired by now as this is the longest I have run since the Superior 50 K in may. I got to "Freedom Field" at about 7:45 and was set to stand around for 15 minutes. I was able to talk one of the workers into giving me a banana. He mentioned usually we don't give out food before the race ( I was thinking "dude, I am 15 miles into my run"). I didn't say that but needed the fuel and appreciate his providing me with it. I really enjoyed Kate and I's time together. She did a great job and I am super proud of her. Not only for completing the 3.7 (mostly running), but for being such a great mom and really sacrificing her running to take care of our third child (daughter Hannah). I am very thankful to be married to such a wonderful, devoted woman. Kate- I Love You!!
Back to the race- It was great and a struggle for the both of us. I have been running more than Kate so it was good that we were both struggling a bit to finish. We got to the final hill and I took off up it. Kate ran the whole thing as well. I am very proud of her for how she ran this race. Then it was off to the wedding. Honored!
Sunday was HOT!!!!!! I was out the door by 10 and intended to run more than 6 miles. 1 scoop of EFS wasn't enough to fuel that and I was sweating like a faucet was turned on. I am very content in getting 6 in as this is the first time that I have done multiple days in a row of significant miles. Next weekend is a bit lighter 10 and 8. I will shift to Sunday and Monday next week and tomorrow will do weights and rest on Tuesday. Wed will be a cross train day and Thurs will go longer along with comboing Friday. Saturday weights and Sun Mon long again. Till next time...
Saturday
I woke at a quarter to 5 to get ready to run. The 3.7 Rice Lake Classic began at 8 and my plan was to get as many miles in before that race with my wife. I actually had to wait in my garage and watch as the rain was pounding down on the pavement and the thunder was pounding on my eardrums. It was coming down.
I had to wait for about 15 minutes. In that time, I cut some holes in a garbage bag in order to at the least keep my phone and music dry. It was dark and off I went. It rained for the first 30 minutes or so and I watched the sun come up as I ran the race route on my way back to my house to refuel. As I crossed over the bike bridge over county road 81 and began to cruise down the hill on the other side, I was reminded of my greatest purpose that day. My cousin Dann and good friend got married. On the way down the slope out of the corner of my right eye I saw a HUGE bald eagle soaring across the Eastern sky. My first reaction was tears. I thought of that committment. The marriage and the committment to our great country. That Eagle didn't flap once all the way across the sky. Awesome sign that gave me great perspective on the day. So honored.
I was home to refuel in 9 miles and was off again. Kate was just waking up so I was at the least able to communicate. She actually brought up a new shirt for me. Thanks hon! I reapplied vasaline, dropped the headphones, refilled the EFS, and off I was for the next 60 minutes until I was to meet Kate at Rice Lake for the race. I took off through the park reserve and was actually cut off at one point by a downed tree. I wondered if that was from the nights storms or because of the lack of government activity around the Three Rivers Parks. I turned and took a new path (which I needed to trudge through a foot of water for a hundred yards or so) and headed to Rice Lake. I was starting to feel pretty tired by now as this is the longest I have run since the Superior 50 K in may. I got to "Freedom Field" at about 7:45 and was set to stand around for 15 minutes. I was able to talk one of the workers into giving me a banana. He mentioned usually we don't give out food before the race ( I was thinking "dude, I am 15 miles into my run"). I didn't say that but needed the fuel and appreciate his providing me with it. I really enjoyed Kate and I's time together. She did a great job and I am super proud of her. Not only for completing the 3.7 (mostly running), but for being such a great mom and really sacrificing her running to take care of our third child (daughter Hannah). I am very thankful to be married to such a wonderful, devoted woman. Kate- I Love You!!
Back to the race- It was great and a struggle for the both of us. I have been running more than Kate so it was good that we were both struggling a bit to finish. We got to the final hill and I took off up it. Kate ran the whole thing as well. I am very proud of her for how she ran this race. Then it was off to the wedding. Honored!
Sunday was HOT!!!!!! I was out the door by 10 and intended to run more than 6 miles. 1 scoop of EFS wasn't enough to fuel that and I was sweating like a faucet was turned on. I am very content in getting 6 in as this is the first time that I have done multiple days in a row of significant miles. Next weekend is a bit lighter 10 and 8. I will shift to Sunday and Monday next week and tomorrow will do weights and rest on Tuesday. Wed will be a cross train day and Thurs will go longer along with comboing Friday. Saturday weights and Sun Mon long again. Till next time...
Superior 50 Mile Training Program
I was going to do Voyager, but end of the month, necessity to perform in July, and having not trained much in the last few weeks all played a role in me signing up for Superior instead. I'm glad I did sign up for that race as last night as I was standing outside the Creamery in Scandia, I talked to the pastor who officiated Specialist P4 Carlson of the US Army. Great wedding and he and Nina are a perfect fit!!
The pastor... he talked about the section of Superior between county road 1 and county road 6. As we spoke, he said him and a friend (who has run the Sawtooth 100) from the church ran that section not long ago. One of the first things he said was that the goal was to run between 22 and 24 minute miles. I have seen the times that are run there and there were only 2 runners that finished the 100 mile inside of 30 hours. I don't believe there were any that finished in a day.
That's enough here for now. I signed up for the Superior 50 mile and will be following a program that I have created to train for it. This program will be dynamic and can change at any time. For example, I was scheduled to run 22 and 10 in the last two days and due to the heat as well as the wedding, was only able to get 18 and 6. I'll write more on that in a minute.
The pastor... he talked about the section of Superior between county road 1 and county road 6. As we spoke, he said him and a friend (who has run the Sawtooth 100) from the church ran that section not long ago. One of the first things he said was that the goal was to run between 22 and 24 minute miles. I have seen the times that are run there and there were only 2 runners that finished the 100 mile inside of 30 hours. I don't believe there were any that finished in a day.
That's enough here for now. I signed up for the Superior 50 mile and will be following a program that I have created to train for it. This program will be dynamic and can change at any time. For example, I was scheduled to run 22 and 10 in the last two days and due to the heat as well as the wedding, was only able to get 18 and 6. I'll write more on that in a minute.
Saturday, June 18, 2011
New Training Grounds Unlocked-Watertower Hill and drinking fountain loop
So, as all know who read this blog, I am a personal trainer at Life Time Fitness at the Crosstown location. I have a client and friend who is an ultrarunner as I am. I should say I am as she is as she has been much longer than I. Anyway, she has been running around the Eden Prairie area for a long time and training to run long distances all over the country. Let's just say she know a bit about running up and down hills over and over again for fun in Eden Prairie.
Let me start by saying this, I absolutely love how she explains to me where this place is. "you take shady oak north to this road, down this hill, look over your left shoulder, turn around and start going up hill." Spot on with direction, I just love how the adventure begins.
Interestingly enough, two weeks ago (the last time I had time to try to find this place), I left the club in search of "Watertower Hill". Did the whole head north to this trail, East under this bridge, South to this path and look for the park. After that "you can't miss it". Well, after getting to where I was supposed to be then now, I could and did miss it. In fact I ran right past it, like it was directly in front of my face. So what did I find on that sunny, hot day two weeks ago? What I like to call drinking fountain loop. A bit more grown in today than then and swap out the sun for a steady rain. Makes for a much different environment. Not bad or good, just different. Different challenges and a different audience... none!
Well, I didn't find what I was looking for then and was asked the question, "did you run watertower hill?" on Tuesday in my clients training session. My answer was similar to what I explained above minus the part about how I ran right past it and anything that happened today. I talked about the drinking fountain and she acted like she had never seen or known about it. For goodness sake, it's only within eyeshot of watertower hill. I'm sure she has seen the drinking fountain in question, at least if she has run watertower hill in the last 10 years or so. It is quite possible that she may not have. Her ultra days are a ways behind her.
That was a bit of a tangent but fun to write about none the less. Where was I? Yes, today... I got into work, began working with a potential client that turned into a contact (too many of them lately), worked with a client while silently being reprimanded by the one who gave the client to me. I love my new client by the way... that's not the point. Serviced a consultation that was very productive and made some great connections, had one more referral consultation that I believe went very well, and then I was free to program design and run, until making 6 phone calls when I got back (two of which turned into appointments).
My workout:
1 hill 500 feet up/ 500 feet down (not real muddy yet)
2 mile warm- up 9 minute mile pace
5 hill repeats threshold up pace walk
2 drinking fountain loops at the top of tennis court hill
5 hill repeats threshold walk recover down (getting muddy and slippy)
2 drinking fountain loops first fuel and back down
5 hill repeats threshold walk w/ pieces of mulch to help count (muddy fell on last hill down)
2 drinking fountain loops walked at top of hill two
back down tennis court hill to acute hill cooldown for 2 miles
1 hill for good measure and back to the car.
pre workout nutrition:
6 oz apple sauce natural
2 bananas w/ peanut butter gobbed on
water
and that's it really since Kate's yogurt for breakfast.
One cool motivator for this workout was that Grandmas was today and I know a few folks that ran. Way to go Tomm!!!!! I had finish line live footage rolling as I got ready for my run today and heard them call 5 hours.
I got to my destination, revisited my revised instructions on how to get to watertower hill, and followed them. I must confess, I did make a rather large loop in the car to finally arrive at my destination. Hopkins watertower is not what I was looking for I quickly realized (there's no hill). I looked back to the Southwest and saw barely the top of what looked like a watertower. I knew it had to be the one I was looking for as it was off the road I was to be looking for it off of. Down the hill, around the bend, and there it is, right in front of you.
I was curious. So, I started walking right up the hill to see what I was getting myself into. It was clear quickly that we were not messing around here, especially with the rain turning dirt to mud. I got to the bottom and began to warm up. Jog two miles was the protocol today before my first set of repeats. I didn't know exactly how this workout would be structured, what I did know is that there would be hills and 15-20 of them as that is what I was told would be a good supplement to 20-25 miles and 4-5 hours away from my family. Coincidentally or not, I was done with this 10.75 with 17 hill repeats in 2:20.
Pace was as it could be. Walking up, and down really especially as the dirt did turn to mud. My pace up was between 22 and 28 minutes per mile. I don't know what it was on the way down as my focus was not falling flat on my face. There were roots. I don't get along very well with roots. When I go down, roots are the root... cause. Pun intended hahahaha! We are a bit crazy yes...
Long hill up to the flat on the top of drinking fountain loop but much more gradual that watertower hill for sure. Joggable so that's what I did. It felt good every time to stretch my legs, especially on the down of drinking fountain loop
The workout is listed above and until that final 2 mile cool down it was fuel to stay ahead of any extreme fatigue. There were a couple of acute hills there at the end that really taxed every bit of stores left in the tank. I pushed though and made up my mind that I would do one more hill when I got back just for good measure. I did and back to the club I went to describe my experience to the boss at the club and a good friend of mine who just happened to be meeting together.
It really is nice to share the work that we put in. I thought about that on the way back to the club after my workout today. How would I explain my workout to those who asked and would they be patient enough to listen to what I had to say. They were and that is why I have so much respect for the two I was able to connect with this afternoon. Thank you.
I feel like I unlocked a new training grounds today thanks to my client who I feel is grooming me as an ultramarathoner and I am grateful for her support. That's all for now, the plan is a couple of hours more steady tomorrow as I need a couple of tough weekends in preparation for 50 miles on July 30th. I will be asking Life Time to sponsor my as a runner in that race. Night!
Let me start by saying this, I absolutely love how she explains to me where this place is. "you take shady oak north to this road, down this hill, look over your left shoulder, turn around and start going up hill." Spot on with direction, I just love how the adventure begins.
Interestingly enough, two weeks ago (the last time I had time to try to find this place), I left the club in search of "Watertower Hill". Did the whole head north to this trail, East under this bridge, South to this path and look for the park. After that "you can't miss it". Well, after getting to where I was supposed to be then now, I could and did miss it. In fact I ran right past it, like it was directly in front of my face. So what did I find on that sunny, hot day two weeks ago? What I like to call drinking fountain loop. A bit more grown in today than then and swap out the sun for a steady rain. Makes for a much different environment. Not bad or good, just different. Different challenges and a different audience... none!
Well, I didn't find what I was looking for then and was asked the question, "did you run watertower hill?" on Tuesday in my clients training session. My answer was similar to what I explained above minus the part about how I ran right past it and anything that happened today. I talked about the drinking fountain and she acted like she had never seen or known about it. For goodness sake, it's only within eyeshot of watertower hill. I'm sure she has seen the drinking fountain in question, at least if she has run watertower hill in the last 10 years or so. It is quite possible that she may not have. Her ultra days are a ways behind her.
That was a bit of a tangent but fun to write about none the less. Where was I? Yes, today... I got into work, began working with a potential client that turned into a contact (too many of them lately), worked with a client while silently being reprimanded by the one who gave the client to me. I love my new client by the way... that's not the point. Serviced a consultation that was very productive and made some great connections, had one more referral consultation that I believe went very well, and then I was free to program design and run, until making 6 phone calls when I got back (two of which turned into appointments).
My workout:
1 hill 500 feet up/ 500 feet down (not real muddy yet)
2 mile warm- up 9 minute mile pace
5 hill repeats threshold up pace walk
2 drinking fountain loops at the top of tennis court hill
5 hill repeats threshold walk recover down (getting muddy and slippy)
2 drinking fountain loops first fuel and back down
5 hill repeats threshold walk w/ pieces of mulch to help count (muddy fell on last hill down)
2 drinking fountain loops walked at top of hill two
back down tennis court hill to acute hill cooldown for 2 miles
1 hill for good measure and back to the car.
pre workout nutrition:
6 oz apple sauce natural
2 bananas w/ peanut butter gobbed on
water
and that's it really since Kate's yogurt for breakfast.
One cool motivator for this workout was that Grandmas was today and I know a few folks that ran. Way to go Tomm!!!!! I had finish line live footage rolling as I got ready for my run today and heard them call 5 hours.
I got to my destination, revisited my revised instructions on how to get to watertower hill, and followed them. I must confess, I did make a rather large loop in the car to finally arrive at my destination. Hopkins watertower is not what I was looking for I quickly realized (there's no hill). I looked back to the Southwest and saw barely the top of what looked like a watertower. I knew it had to be the one I was looking for as it was off the road I was to be looking for it off of. Down the hill, around the bend, and there it is, right in front of you.
I was curious. So, I started walking right up the hill to see what I was getting myself into. It was clear quickly that we were not messing around here, especially with the rain turning dirt to mud. I got to the bottom and began to warm up. Jog two miles was the protocol today before my first set of repeats. I didn't know exactly how this workout would be structured, what I did know is that there would be hills and 15-20 of them as that is what I was told would be a good supplement to 20-25 miles and 4-5 hours away from my family. Coincidentally or not, I was done with this 10.75 with 17 hill repeats in 2:20.
Pace was as it could be. Walking up, and down really especially as the dirt did turn to mud. My pace up was between 22 and 28 minutes per mile. I don't know what it was on the way down as my focus was not falling flat on my face. There were roots. I don't get along very well with roots. When I go down, roots are the root... cause. Pun intended hahahaha! We are a bit crazy yes...
Long hill up to the flat on the top of drinking fountain loop but much more gradual that watertower hill for sure. Joggable so that's what I did. It felt good every time to stretch my legs, especially on the down of drinking fountain loop
The workout is listed above and until that final 2 mile cool down it was fuel to stay ahead of any extreme fatigue. There were a couple of acute hills there at the end that really taxed every bit of stores left in the tank. I pushed though and made up my mind that I would do one more hill when I got back just for good measure. I did and back to the club I went to describe my experience to the boss at the club and a good friend of mine who just happened to be meeting together.
It really is nice to share the work that we put in. I thought about that on the way back to the club after my workout today. How would I explain my workout to those who asked and would they be patient enough to listen to what I had to say. They were and that is why I have so much respect for the two I was able to connect with this afternoon. Thank you.
I feel like I unlocked a new training grounds today thanks to my client who I feel is grooming me as an ultramarathoner and I am grateful for her support. That's all for now, the plan is a couple of hours more steady tomorrow as I need a couple of tough weekends in preparation for 50 miles on July 30th. I will be asking Life Time to sponsor my as a runner in that race. Night!
Monday, May 23, 2011
weeds
I got $35 for the weed work next door. Not bad. She may turn into a regular client. At $50 a pop for the lawn, I might be able to quit my day job... or make it part of my day job at least.
50 bucks to mow the lawn
I got 50 bucks to mow the neighbors lawn today. I left it up to her what she would pay me and she talked herself right into 50 bucks. I thought "we do need groceries." I'm going to spray her yard for weeds too. We haven't talked price on that one yet. It seems like that's a little bit more specialized than mowing though... We'll see.
So, I got done mowing and my legs felt pretty good. I changed into my running shorts and headed off through the park reserve. Running a traditional route for most of the way, I was cut off by really high water. With all the rain we have had, there are spots that are impassible unless you want to get your feet real wet. I didn't feel like it today so I found an alternate route. Quads are still fried but I must learn to run on tired legs. Also, apparently I need to use vaseline even on 45 minute runs when it is this humid outside. Actually drew blood. Outch!!!
I need a day off. Maybe a few. I'll keep updated.
So, I got done mowing and my legs felt pretty good. I changed into my running shorts and headed off through the park reserve. Running a traditional route for most of the way, I was cut off by really high water. With all the rain we have had, there are spots that are impassible unless you want to get your feet real wet. I didn't feel like it today so I found an alternate route. Quads are still fried but I must learn to run on tired legs. Also, apparently I need to use vaseline even on 45 minute runs when it is this humid outside. Actually drew blood. Outch!!!
I need a day off. Maybe a few. I'll keep updated.
tired legs
Yesterday I ran 13 minutes. I had the idea to run on tired legs for an hour or so since that's what I'll need to do to prepare for a 50 miler. I got about 8 minutes from home, heard a clap of thunder and immediately turned right around. The plan wasn't to get any speed work in but that changed when the drops kept getting bigger. Still the ultra shuffle, just a bit quicker pace.
Subscribe to:
Posts (Atom)