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Monday, September 3, 2012

Afton/Voyager//Superior 12'


Afton Voyager July 12’
 
I put the two of these events together because there was only 3 weeks separating them.  My longest training run leading up to Afton was Superior on May 19th and for the three weeks prior to Afton I was unable to do really anything except a green lighting 3 miler the Wednesday before the race.  There were really 3 days that I used to train for Voyager, the Monday, Tuesday, and Wednesday the week between the events. 

June was a busy month with surgery on the 22nd, a family reunion on the 23rd, Cora getting married on the 30th, the first Daddy/Caden fun day.  I’ll go into that in a minute.  Training for Afton was my first real experience managing the recovery/train/race equation.  Up until June 19th, I wasn’t doing much running, just letting my body recover from Superior which took a lot out of me with how hot it was and how long in took.  My muscles were pretty shot and I could feel that I wasn’t quite recovered for quite some time.  On the 19th, 20th, and 21st I was able to put a few solid days together of training.  I focused on mileage on the 19th and 20th and upped the intensity on the 21st knowing that I wouldn’t be able to train until race day. 

Surgery on the 22nd went as well as could be expected and recovery began immediately when I got home.  The next day we drove to Jeffers for the Pankonin family reunion.  It was a great time.  We got a tour of Mark’s feedlot and learned a lot all about how he runs his business.  It was quite interesting being in the health and wellness industry to see how the cows are taken care of and treated and fed so well.  They take real good care of those animals down there.  There must have been 50 + people there for the reunion on a beautiful Saturday in Southwestern Minnesota.

I worked all week but was unable to train.  The following weekend was a busy weekend and it turned out to be a busy week too with family from all over the country in town to celebrate the marriage between Tommie and Cora.  It was a beautiful ceremony and is always great to be around family.  The wedding was on the 30th, and then the 31st was a gathering at mom and dad’s for gift opening and breakfast before saying goodbyes to the extended family.  A great weekend and I’m so glad to have Tommie as a part of our family now officially.

Once we said our goodbyes it was off to Daddy/Caden fun day.  I don’t know how the idea came about to do a full day of fun stuff together but I had been looking forward to this as much as Caden.  First, we needed to get some things lined up for fishing and camping so we made a special trip out to Grandma and Grandpa’s house to get some camping gear.  Then, we stopped at Cabela’s on our way home to pick up some worms and got Caden a new fishing pole.  We also picked up a couple of hooks, sinkers, and bobbers too.  We then returned the tux and headed on home to finish packing up.  I had booked a campsite at the Lebanon Hills Campground in Apple Valley earlier in the month, as it was real close to the Minnesota Zoo, which would be our first stop on The 1st of July.  We cruised down to Apple Valley (Caden slept most of the way), set up camp, ate our supper, and headed to the opposite side of the park to do some fishing off the pier.  We found the pier and started fishing.  It was very apparent that this place was perfect to take a kid fishing.  I mean they had corn right there on the dock and a couple of perfect gaps in the lilly pads.  Just right for catching panfish at will.  Even the turtles got in on the action.  In fact after catching a number of small sunnies, Caden hooked up with… TURTLE MURTLE.  I’m pretty sure it was the biggest turtle lurking in these murky waters and it was now on the end of Caden’s fishing line.  We had an exciting moment there on the dock.  One that I’m sure he won’t soon forget and neither will I.  Caden brought that turtle up onto the dock; I took the hook out of its mouth, picked it up, and put him back in the lake.  After catching a few more sunnies and a largemouth bass (Cade was pretty pumped about that), we loaded up and headed back to camp.  It was a hot night and I knew it would be tough to get real quality sleep especially knowing that I had forgotten the air mattress at home too.  After having smores and chatting about nature and talking about animals and what the next day would hold, we closed our eyes and nodded off to sleep. 

The next morning we woke with the sun and I’m pretty sure we were the only ones up that early.  I needed to shower so we went to the community bathroom building, I showered, and we talked about the animals we would see and what we were most excited about for the day.  Once we were out of there, the Zoo didn’t even open until 9 and it was still before 6am.  We decided it would be fun to see about getting some breakfast and try out the pond where TURTLE MURTLE lived again.  We had cinnamon rolls for breakfast and Caden made the comment, “This isn’t as good as Mimi’s.”  I agree.  Mimi makes a mean cinnamon roll.  The sunnies were awake as we were getting bites as soon as our worms or leeches hit the water.  The turtles were awake too but we decided it would be better to leave them alone for now…  We headed back to camp at 8, packed up the tent, and headed to the Minnesota Zoo, our first stop for the day.



We were early which was fine.  Our mission was to see every animal that they had and I think we did in just over an hour.  We even saw the dinosaurs, which were a little bit too lifelike at first, especially since I played it off like they were roaring at me. 

We finished there and headed to the MOA.  Our first stop was the Lego store where we picked up a batch of assorted Legos from the wall of pieces that they have there.  They’ve got some pretty sweet Lego sculptures at that place.  We then stopped by to see my friend Kathy, headed up to the food court for lunch, bought some tickets for the rides and hit up the Flume and the Backyardigans ride where you swing and fly in a circle.  Caden wasn’t so sure about that one once we got in the air so we pretended we were birds and it was quite an adventure.  It was time to go.




Our next stop was the Como Zoo.  Again our goal was to see all animals and I’m pretty sure we did.  On the way out we got ICEEs.  It had been awhile since I had one of those.  It was a nice treat.  



The plan was to stop at Subway on the way home to pick up dinner.  We skipped that part and headed home to watch Star Wars III.  The only one that Caden hadn’t seen yet.  We thought the Aniken on fire thing was a little much at the end.   



It was a great finish to a busy and memorable day.  I look forward to many more Daddy/Caden fun days in the future.  Now we need to plan some Daddy/ Elli fun days and Daddy/Hannah fun days too!

Afton 50k

Afton was a great day filled with some doubt about how I would feel running that far having not lifted or ran really for the 3 weeks leading up to the race.  I had a vasectomy done and couldn’t do anything.  Todd and Tom showed up at the launch the morning of the 7th.  They did the 25k. 
The heat had broken the night prior and thank goodness it did.  It had been 100+ for weeks leading up the Afton and it topped out in the mid 90’s on race day.  Still hot but it felt good comparatively speaking.  The day started off really nice although there are quite a few hills out there at Afton.  There’s a mix of terrain with some gravel road, rolling grass hills allowing for about 5 wide although it never needed to be with the number of participants and the length of the event.  Through the first lap it was pretty comfortable cruising the trail.  On the loop events I always, on the first lap, think about what the same spot on the second lap will feel like.  I knew on the first lap of Afton, there would be some tough time on lap two.  There were.
The toughest stretch for me was a straight away by the St. Croix River that is about 1.75 miles long.  At the time of lap two it was about 11am and the sun was pretty high in the sky.  There’s not a lot of shade on that flat stretch and you can’t see the end of the straight until it is right on you.  Once we got through that part it was on to the “meat grinder”, which is a hill that does not end.  There are twists and turns and the grade seems to get steeper and steeper. 
Through that and out to the last aid was refreshing.  One of the volunteers had more energy than any participant or volunteer that I’ve been around at any of these events.  She was so motivating by the way she was ringing her bell and hollering praises and encouragement.  It was just what we needed to hear at that moment.  I finished in 6 hours plus and headed home.  Once home I took a short nap and headed to TGIFridays with all three kids to have a rack of well deserved ribs.  

Two days later on the 9th, I would head to KC for the MLB All Star Game!  I was pumped.  I love baseball and there is no greater place to be than the All Star Game.  Doug lives in KC and invited me to join him for a couple of days down there.  We had a blast.  I got down on Monday about 3pm and we were pretty much off to Kauffman Stadium for the Home Run Derby.  First off, we had dinner at the Fox Sports tent, then were served all night just below the ESPN bar out in right field.  Homeruns were flying out all around us.  It was a great night.  


 I had a tee time for the following morning and played Prairie Highlands.  I played horribly on the first 3 holes but got it together to shoot in the low 90’s.  Then it was back to Doug’s place for a rest and prep for the All Star Game.  We had seats just a few rows off the field down the left field line and had a great view of the game.  Again, we ate before the game at the Fox Sports Net tent.  



The game was pretty much over in the first inning when Verlander gave up 5 and Cain came out to shut the A.L. down.  It was a great night to be at the ballpark and the stars were definitely out.  As we were cruising the concourse Doug says, “there he is!”  Charlie Sheen turns, reaches out his hand, and says, “hey, good to see ya’’?”  No sooner did he turn to walk away and the throng following him creates a wave behind him.

Thank you Doug for the experience!  You’re coming here in 14’ to Target Field.  I’m looking forward to it already!

 Now to really play the recovery to race game.  I had just three weeks before Voyager.  I took it kind of easy at Afton.  It was a tougher race than I had anticipated though.  Partially because of the lack of training leading up to the run and partially because I didn’t give that track enough credit going in.  It was a tough course with the hills and the varying terrain, not to mention the fact that it is 50 kilometers long.  I was excited for Voyager though.  This race has been going on for 31 years.  This year the course was forced to be a little bit different though because of the flooding in Duluth.  The race would not be able to go through any part of Jay Cooke State Park as that park needed to be closed.  The floods were bad back in June when roads were falling, bridges were being taken over by water and Duluth was partially under water from 2 days of intense rainfall.  It was unfortunate to say the least what the people of Duluth went through.  It was neat to see what those floods had done to some of the trails up there at the same time. 

I took the week after Afton off and began a three-day training “block” on the 16th with 27 holes at Fox Hollow walking with my competitive uncle Glenn.  We had a blast and since we were tied after 18 we needed to play another 9 to see who would be declared the winner.  I had a great time and look forward to another game with Glenn.  Then, on the 17th I went out for a 100 minute run in the afternoon around Elm Creek Park Reserve out of my house.  The following day, the 18th, I would split up 12 miles into 2 separate runs, each with different focuses.  In the morning I headed out to Lone Lake to do some laps in the woods during a very intense rainstorm.  I love running in the rain.  In the afternoon I went to Hyland to tackle some hills.  If I remember correctly it was back to the club where I inhaled an entire pizza. 

That was about it for that block.  I would play a round of golf in an Anoka Chamber tourney on the 23rd with Grandpa, Jesse, and Tomm, but that was about it until the 28th and the Voyager 50 mile. 

Voyager 50 Mile

A great weekend for so many reasons.  I was able to reconnect with an old friend who I hadn’t seen for 15 years.  My family made the trip up in the afternoon to see what I train for and they support all the time.  I felt great the entire day, made a new friend, and got a new coffee mug just for finishing.  Here’s how it went down:

There was some traffic on the way to Duluth where 35 was 1 lane but the drive up was pretty uneventful.  I stopped on my way to Mike’s to pick up the race packet.  That was much less eventful than I thought it would be.  Then I headed out to find my friend Mike’s house on the north side of Duluth.  A neat little house and a neat family.  It was great to reconnect and talk about old times.  It brought me back to a time in my life where I was very competitive and driven.  I gave it everything I had every day as if it were my last opportunity.  I want to be more like that now too.  Mike motivated me for Saturday’s race like he often did on Friday nights under the lights against Mounds View, or Park Center, or maybe Maple Grove that first year.  That Mounds View win was a big one.  Thanks Mike.  You have a beautiful family and I appreciate you letting me stay and get good rest before Voyager.

I slept great, had fresh coffee in the morning, and I was off to the Superior Zoo where my day would start at 6am.  It was a two-loop race so I knew if I needed anything at the half waypoint, I would have access at midday.  I dropped a bag and didn’t need to go to the car after the start.  There were two opportunities for drop bags on the course.  One was at mile 15 and 40.  That was the section just before the power lines.  The other was at the 25-mile mark.  The start of the race.  After a brief pre race speech it was off to the races.  My plan this time around was to start off real slow, walking a bunch early on, running only on the downhills and even walking some of the flats.  The first 15 miles were comfortable really.  Lot’s of rolling grass hills.  There was one unusual challenge in this section though.  I don’t even really know how to explain it.  Jaro’s beach is what they call it.  As you head down the trail you’re asked to abruptly take a left hand turn into Jaro’s beach.  Let me explain it like this.  I don’t know who this Jaro is.  I don’t even know if I spelled his name right.  All I know is he was at the start of the race and he was also on the course guiding the runners into his beach.  Here’s his beach.  They took ALL of the jagged rocks in the north woods, put them all together so that they weren’t stacked on top of each other.  They were just next to each other.  Then they squeezed me’ together to form a garden of compressed rocky ridges.  The rocks are between the size of a beach ball and a large wagon.  This section was so unusually challenging that the race director advised the racers, “please don’t try to run through Jaro’s beach.  The combination of wet rock, sharp jagged points, and moss on the rocks is a broken leg waiting to happen.”  As far as I know, no one suffered such fate this day, but one false step and well… rock wins.  That was an interesting section and it added to the adventure. 

The other adventurous portion of the race is the famous power lines section.  I first heard of the power lines from my friend Debbie who has done this race a number of times.  The hills weren’t as steep (except for one) as I thought but, especially on lap 2, they seemed to not end.  Combine that with the steady gradual incline that the last 4 miles of that section had to offer and it was a pretty tricky little stretch.  It’s a series of hills, which power line poles sit on.  The trail is single track with ravines gauged out of the middle where the water had eroded the earth away.  The down’s proved painful on lap 2 when my quads were fairly shot as it were. 

Aid just before the power line section on the second lap is where my family met me in the afternoon.  My parents and my son Caden came early in the day to support me and I saw them a couple of times before noon.  Then, my wife and 2 daughters joined the support team after noon.  Hannah napped in the van on the way up and screamed the whole way home.  It brings tears to my eyes thinking of the support and sacrifice that my family makes for me to compete in these events.  I try to minimize the time away from time with them that I spend training, but I still spend a lot of energy on running.  I think it’s good for us all and I’m really thankful that my wife and children got to experience the energy around these ultra events.  I hope they take away resiliency from that experience, as they won’t get to see me run again this summer. 

Voyager 12’ was a fairly uneventful day for me.  I was hydrated and felt like I had sufficient energy all day long.  Yes, it gets intense as the day wears on, but some days are better than others.  With each event I learn a little bit more about how to train, how to eat in and around, and I get a little bit more in tune with the signs that my body gives me when it gets tired and wants to stop.  I finished in 13.5 hours and my whole family was there to see me finish.  It was a good day in the north woods.  I met Sam and he and I spent a good part of the day working through struggles on the trail. 

I learned a little bit about myself on the trip to Duluth.  I had a great time with Mike and his family on Friday night.  I am blessed to have the support system around me that I do.  I’ve got 2 races to go this summer to finish what I set out to accomplish.  Voyager was my first real test.  Superior 50 mile looms and I know the trail that awaits will not give in.  It requires fleet feet and a focused mind.  Fueling properly is a must before, during, and after as the Ozark Trail 100 November 3rd and 4th is scheduled to be my first 100-mile.  I’ll run that for Barrett Todd and his family as they go to Haiti and bring hope to that impoverished island nation.

Training since Voyager

Aug 9th-12 miles with 7 on the railroad tracks from CRT towards Chan and back around the club w Jen and Allie
Aug 10th- 9 miles w hills at Hyland w Jen
Aug 12th- 6-mile bike ride through Osseo w 3 sprints mixed in
Aug 13- 6 mile run at Elm Creek
Aug 17- golf w Sally Ann
Aug 18- work full day then 12 through the Park Reserve/ tough one
Aug 20th- 6.5 easy from elm creek picnic area
Aug 23rd- 10 hills at Hyland then 25 minutes.  Back to the club do 1 leg hack squat, hack squat, lunge w 5# x over reach, inner unit finish
24th Lasik
28th- 6 through park reserve
30th- 70 minutes back and forth level 8 stairs for 5-minutes/ 15 degree treadmill holding vipr for 5 minutes
31st- workout with Bob; hack squat w lunges, vipr circuit ed center, full upper run circuit on bosu black side up, core finish, stretch, back to work
3rd- 120-180 minutes on the trail easy; walk/run
4th- full body x 20 1 set before resting for Superior
5th- 3-5 miles easy
6th- full foam roll and stretch/ eat
7th- eat and drive
8th- Superior 50 mile (52.5 miles) w Dan’s Garmin


 JON HOWARD


ACES




Thursday, June 14, 2012

Recent Activity

Recent Activity

In Bob Seebohar’s book “Metabolic Efficiency Training”, he talks about teaching one’s body to be an efficient fat burner by not only the way we train, but also (some would argue more so) what we eat.
That’s one of the things that I’ve been doing over the last couple of weeks since Superior Spring.  I feel like my nutrition has to play a role, I just need to continue to tweak what I eat and figure out not only what gives me the best performance, but:
  1. What gives me the most energy for life
  2. What helps me to get the rest I need to sustain my pace and my training
  3. What gets me to and keeps me at the weight and the look that helps me feel comfortable
…to name a few things.  We’ve all got different goals.  Many people have these same questions and most people just don’t know what it feels like to not be tired after eating, or have trouble sleeping because of the vicious effect that comes with the S (tandard) A (merican) D (iet), or just can’t (or choose not to prioritize highly enough) losing that weight that adds up and eventually takes its toll on one’s joints and body over time. 

I should be talking right, as I am in the middle of training for another ultra marathon.  The running keeps me motivated; gives me a verb, something to train for and do, it’s a carrot at the end of the stick.  We should all have carrots around health and wellness.  We do everywhere else.  What about graduation, or jobs and career advancement, even retirement.  Instead of waiting around for those things, we should be doing something in the meantime.  Use the time we are given to positively have an impact on those around us.  Most of those reading this do that every day.  What about health though?  Are we proactive about taking care of ourselves?  Are we living to be as effective and energized as we can be?  Are we making healthy choices with the things that we eat, or the things that we do?  Are we moving or sitting, practicing self control when it comes time to make the decision as to what we put in our mouths? It is a choice each and every time. 

Here’s what I’ve been doing for training and what I plan to do for the next few weeks leading up to Afton 50k and Voyager 50 mile.  I almost consider them one as they do fall so close together.  I won’t do much training between the two and that will all depend on how I feel after Afton.  Mostly the adjustments I make with be with nutrition.  Again, not real sure what that will look like either as I continue to be an experiment of one.

From May 20th – May 27th I really didn’t do much except recover and replenish my glycogen stores.  I probably ate a few things that I shouldn’t have, made a few poor choices, but I’m back on track again.  Once I start to train again and my focus goes to the end in mind and reaching the physical (action verb) thing that I’m trying to accomplish, my nutrition becomes more important to me.  We start looking at our meal and snack choices like opportunities to fuel our bodies with things that are going to help it run better, more efficiently.  That’s what happens to me anyhow, and it doesn’t have to be a 50 mile race… it can be exercising 3-5 days per week for 30-45 minutes at a time.  Most of us probably “waste” that amount of time in a day doing who knows what.  I challenge you to train for something though.
May 28th – June 2nd My focus here was still recovery and I started to lift some more weights as I felt my muscles coming back.  Superior was tough and I ran on dehydrated muscles for some time, so it took a little bit longer than I think any other 50k I’ve done, to come back and feel that I could get after it again.  I ran lightly during this little training block but like I said, I was just trying to recover as much as possible.  I had about 7 weeks between Superior and Afton now.
Now we get into more day by day – my focus this time around has been to work more on lower intensities to try and train my body to burn more fat more efficiently.  I’m trying to train mitochondria.  I’ve been doing lots of long, slow distance, and I’ll save the pace work for closer to race time.  Most of the time that I spend between races in July will be primarily slow, steady stuff depending on how I feel.  I may just treat it as a 3 week long race…
June 4 – 10 miles evening around Elm Creek in the evening
June 6- 10 miles from 6:30-8ish; thanks Kate for watching the kids
June 8 – 3 miles to Life Time Maple Grove where I met my lovely bride for a bosu circuit squatting with arms, bosu shuffling, and some core work (great job Kate)/ then 7 miles past home through the park reserve with a 2 hill finish.  It was hot and I was absolutely beat for Saturday too.  Really it took about 3 days to recover from that week.
June 12 – 5 miles from CRT then back the club to do my cardio point (it was neat to see what it was mid run)  AB 137 top speed 7mph at 2 degree incline.  For the first 5 miles I kept my heart rate right around 130BPM topping out at 146BPM.  After the cardio point, I went out and did another 6 down the LRT on the north side of Shady Oak Lake and back again to the club (30 out and 30minutes back).  I was a bit run down and fuel depleted.  This run was at 11-1 and I hadn’t eaten since 5:15 that morning when I had some eggs with a little cheese and a big ole’ cup of chocolate milk.  That’s something I’ve reinserted into my diet.  I really like chocolate milk and with the probiotic I just started taking, it doesn’t bother my gut much anymore either.  Also, it’s now almond milk.  I ate a pizza post workout L
June 13 – weights/ legs mostly; 1 leg hack squat, 115lb deadlifts x 25, hack squat light x 20, walking lunges w x over vipr reach (with shoulder blade) x 80/ then it was a 60 minute treadmill tempo run (my first speed work since Superior).  It felt great and a day later although a bit depleted, my ROM is wonderful and it just feels so… functional.  Here’s that workout:
·         5 mph for 1m
·         6.5 mph for .5m
·         5 mph for .25m
·         7 mph for .5m
·         5 mph for .25m
·         7.5 mph for .5m
·         5 mph for .25m
·         8mph for .5m
·         5 mph for .25m
·         8.5 for .5m
·         5 mph for .25m
·         9mph for .5m
·         5 mph for 2.5m
·         10 mph for .25m
·         .15 mph walking cool down
With a 6 exercise core workout to finish (some sb, crunches, bridges, planks, etc) it’s not as important what you do, it’s that you choose to do something and… MOVE!

Today was just an active recovery day.  I spent 10 minutes warming up and 45 minutes on the foam roller and stretching.  I feel great and have been making better nutritional choices.  It’s tough to get enough good calories though.  I feel like I need to keep shoveling it in.  Especially when incorporating some speed work into the program.  Bursts of effort will boost one’s metabolism for up to a day and a half after the activity takes place.  That means that if you do any burst training, your body will work FOR YOU to burn more calories while you rest for up to 36 hours.  Pretty neat stuff!  I suggest training around your Aerobic Base for awhile first.  Just go for a walk… with a purpose:!

Here’s the plan for the next few weeks leading up to Afton:

June 15 - hills around the Minnetonka area then off to Maynards with the team
June 16 – active recovery
June 17 – 150 minutes steady/ most likely beginning around 5am in order to be home in time for church at 9:30
June 18 – 100 minutes steady; maybe venturing to explore some new training grounds.  If anyone has any ideas for places to check out within 15 minutes of the Chalet at Elm Creek Park reserve, I would love to hear them, and if you want to run, lets go!
June 19 – active recovery
June 20 – 60 minute tempo run/ to 160 BPM and recover jogging down to 120+BPM
June 21 – 100 minutes steady
June 22 – active recovery/ foam roll, stretch, upper body running exercises, lunging circuit (20-30 minutes of weights)
Off until the 27th/ busy
June 27 – 100 minutes steady
June 28 – active recovery
June 29 – hills @ Hyland if anyone wants to join me it’s probably be 2:30 or so between the ski hill and the ski jump hill; going easy on the downs as I’ll need fresh quads in a week
June 30 – wedding, super fun!  Can’t wait Co.  You got the perfect guy!
July 1 – 100 minutes steady
July 2 – 60 minutes speed/ hills
·         1 mile warm up
·         .5m x 2 speed
·         Tubing hill x 2
·         1 mile cool down home
July 3 – active recovery
July 4 – 40 minutes speed
·         1 mile warm up
·         .5m x 2 w full recovery
·         1 mile cool down
July 5 – active recovery
July 6 – rest/ check in for Afton
July 7 – RACE.  I’m going hard for this one.  I’m treating it as a training run but am still going to go for a PR in the 50k distance which is sub 5:35.  Very doable I think if I can stay tight to my nutrition and training, learn from my race day nutrition in the past and play with what works during my training. 

My hope in writing is to motivate, inspire, log my own workouts, and get my blog followers asking some questions about their health from a behavior modification and self discipline standpoint.  It’s all about choices and support.  We all have people in our lives that will enable us to make poor decisions about what we put into our bodies.  We also have people in our lives that will push and encourage us to make positive choices around nutrition and exercise.  You have a choice and instead of just going along with poor choices because you don’t want to make someone feel bad or it’s hard, make the difficult decision so that you too can feel better than you ever have before, like the way you look, have more energy throughout the day, sleep better at night.  We have the power, all of us, to inspire those people around us to care about themselves as much as we care about them.

INTAKE DECISION CHALLENGE
Drink half your body weight in ounces of water.

I posted earlier that often times we are not actually hungry, just thirsty.  See if you notice a difference in 3 days of following this simple tip.

Monday, May 21, 2012

Superior 50k 2012

A great weekend with new friends.  5:53. Much slower than my goal was going in but I'll adjust my training a bit to hopefully improve my time.  Also, part of this race was the conditions on race day.  It was the hottest and muggiest day yet this spring for me and by mile 20+ it caught up with me and hydration became an issue.  It was really nice to share this trail with some new friends as 4 of us went up and stayed at the Caribou Highlands Lodge,. ate at the Coho Cafe on Saturday afternoon, and hit up Betty's Pies for breakfast on the way back home Sunday morning.

Thanks B for giving my car a place to stay over the weekend and thanks T.J. for driving up the north shore.  Thanks Todd for booking the condo, super nice and perfect for our group.



"Superior 50k"
Tom had a good point later in the afternoon on Saturday.  "Usually early on I'm a little bit cold, but today I felt a little bit too good starting out."  We were warmed up when we walked out of the condo at 7am for the start of the 50k race.  It was even warmer at 9 when the 25k started.

I woke up at 5:20 so I wouldn't have to be in a hurry getting ready, had 4 hard boiled eggs, a banana with peanut butter, some water, and 3 cups of coffee.  I could have drank more water, probably should have, and will next time.  I felt good though, went down to check in, and sat on the sofa to write a bit on my phone.  Here's what I wrote:

"I'm excited today.  It looks like it'll be a beautiful day out on the trail.  My plan is this: use the first section as my warm up, use the rolling hills through the sawbill section to make up some ground, run the peak section until the big boulders begin and scamper as well as I can up to the peak.  On the way down, do the same.  I feel pretty good.  My training was quite different for this race than for previous races in that I was more specific in my daily routine.  Speed intervals, sprints, hills, and a long day on Sunday.  My goal is to run at an overall 10 minute per mile pace.  That'll mean that there will need to be portions that I'll need to really be cookin'.  What a fun trip with Tom, Todd, and TJ.  It's great when you enjoy the company of those around you.  A neat group.  I'm thinking of my family at home.  I wonder what they think of the adventures that I travel and the miles I chose to run.  I love them all and look forward to working some aid with the kids in the near future.  A great experience for them and one that I haven't ever done myself.  I appreciate all of the support I feel from family, friends, clients and know that your supportive words will keep me going today.  I'm thinking about you today Dann.  Praying for you Carlsons.  Missing you back here at home in the north woods where we spent some of my most memorable weeks catching smallmouth, breaking paddles, and eating a ton of fish."

To the here and now...  My legs are on fire today from my hips all the way to my feet.  I probably shouldn’t have sprinted to beat my kids up the hill at the t ball game today.  I was alright before that.  I beat them up the hill and we tied the game.  What fun!!




So, the first section was the warm up.  That’s the way it worked out as I settled in with Dan, a 3rd time 50k runner from North Dakota for a few miles.  I guess I used the 1st half of the first leg to warm-up, then I was feeling good so I picked it up a little bit and cruised into the first aid feeling great.  I had left water bottles already mixed at the aid stations so I just swooped in, picked up my pre-mixed bottles, dropped the ones I’d carried on the Oberg section, and headed back out on the trail for the section that I thought I would really be able to gain some ground on.  I did cruise on the way out and this section was pretty uneventful on the way out.  I cruised right through the second aid.  I guess I did stop for some water.  Probably 3 glasses.  The peak section wasn’t too bad on the way up, but the way down would prove to be a mistake.  It didn’t show up until 5 miles or so later, but I’m sure the quick-stepping down the peak contributed to the extreme cramping that begun in the adductors. 

Still feeling pretty good, I cruised into Sawbill aid with 13 miles to go, switched out the water bottles for the last time, drank some water, and headed down the trail into the section that I had hoped I’d be able to make up some ground on.  My legs were getting heavy and I was starting to sweat less and less.  That’s not good.  I felt ok and was still able to cruise the hills up until about 2 miles to go in this section.  I was running low on fluid and trying to ration my beans for the final section when I felt my right hamstring/adductor twinge in cramp.  I knew that was not a good sign of things to come at all.  That one twinge came and went and I didn’t feel anything else for about 10 minutes.  Then, the left quad started to cramp with each step.  As you run the trail, different pains come up and then you either just get used to them or they work themselves out.  That must have happened here too but not for miles to come.  It started getting nasty with about 9 to go.  Right before I’d left the condo that morning, I grabbed an empty pack of sport beans and filled it up with EFS powder.  I sure am glad that I did.  I would not have had any electrolyte replenishment for the final leg had I not done that.  My water bottles were empty when I got to Oberg aid and all I wanted were some bananas and water.  The water was great but they were out of bananas at the aid station so I settled for a half dozen orange slices.  It wasn’t enough as I started the last 7.5 knowing this one would not be a walk in the park.  Turned out it was more of a walk through the woods than I would have liked. 

My goal going into this race was a 10 minute pace.  If I’d have been able to do that, I would have finished #22 in the race overall.  As it turned out I would finish #45 at 5 hours and 53 minutes.  The last section was a brutal one for me on this day.  From the moment I left Oberg aid I was forced to mostly walk as my legs just wouldn’t work the way I wanted them to.  I would take 4 or 5 sport beans and 5 minutes later I would be able to run for 5 or 10 minutes.  Then, I would need to repeat.  When I finally reached the lodge I had nothing left in either water bottle and no beans left either.  I was completely out of fuel.  There was a moment coming up the switchbacks on moose where I was passed by a couple of other 50k racers and I just had nothing left to keep my place.  I walked with stiff legs for a good portion of the last 5 miles otherwise, my legs would lock up completely.  There were a couple of times where I was unsure if I would be able to continue walking when everything would seize up at the same time.  Fortunately it seemed that if I forced myself to move and keep gaining on my target, I would loosen up and be able to continue on.  The last miles here are a bit of a fog really but I knew that once I heard the Poplar River I would make myself run the road and pass as many people as I could see.  I had about 3 sips of drink left when I hit the road and I saw 6-8 people.  The previous night I had written the names of my children on the tops of my water bottles as I knew they would help to motivate me as I got tired at the end or in moments of difficulty.  They definitely did and in this instance, I looked down and saw Caden’s name on the top of my water bottle.  A tear came to my eye and I was able to focus in a way that I was unsure I was able.  It no longer became an option to run and catch each and every person I could see on the road ahead of me.  It became my mission.  I caught and passed each one moving up 3 or 4 spaces in the 50k finishers. 

After resting a bit and hearing the last of the racers coming in past the finish line, the 4 of us drove down the coast to Coho Café.  Three of us ordered 14” pizzas and TJ got a 6 incher.  Tom and I ate all of ours, Todd had about half, and TJ downed his 6 incher too.  Good food and the temperature dropped over 10 degrees in the mile between Lake Superior and the Caribou Highlands Lodge.  It was a nice surprise to see the Twin’s pull out an extra inning victory while sitting in the bar at the Lodge with a cold Bavarian Wheat brew and talking over the morning’s adventure.

We were in bed by 9:30 and up to head back by 6:30 Sunday morning.  After stopping at Betty’s Pies for breakfast just north of Two Harbors, we zipped back on 61 and headed back to the Twin Cities.  I got back to pick up the car in Forest Lake at noon and headed to Life Time Plymouth to pick up Caden from a birthday party.  Then it was home for rest time and off to our T Ball game at Kimberly Lane.  So fun to see the kids improving already so early in the season. 

There’s nothing like a few hours alone in the woods to recharge one’s batteries.  Always a beautiful day on the trail up there.  I truly do appreciate all of the support from my family and friends in going on these adventures.  It means a lot to be able to share these experiences with ya’ll.  My next race is Afton 50k on July 7th if anyone is interested in joining me.  They have a 25k version too: