2 Weeks to go, and still snow

Yes, two weeks until the Ice Age 50 Mile run, so it was a must to get a long run in at Afton yesterday. I put a shout out for some to join at 4:30 am if interested, knowing I would probably be solo. But, Karen said she was game, and Bryan on the sleep in said he was game as well. I was hoping to get in at least a 50k, but I had to be home by a certain time, hence the early start.

I opened the garage door to find what looked like to be a repeat of the Chippewa 50 weather. Snowing hard, but not sticking. The wind was brutal though. How I wish for global warming to return.

I arrived to see Karen already waiting. =Steve, there should be points added to the Fab 5 fifties for those who are the first in the parking lot at Afton=. Karen won that won. We waited for Bryan on the sleep in, but said "too bad" by 4:40.

Karen and I set out for the snowshoe loop first, as we knew it would be protected from the wind. We got down by the bridge, and we see headlights! Maybe Bryan made it! I turned on my flashing headlamp so he can see.

We looked for someone to find us, but no dice (i wonder who that was in the car?). After 2/3ds of the whole course, we started to head back to the parking lot, and there was Mr. Quick, and Mr. Rowe. Steve was the one we saw in the car earlier. Was I surprised, he claims not to be a morning person and we started at what normally is his bed time.

So we all had a good time chatting it up, forgetting about the mileage. And Steve is one of the few who knows the movie quotes I often use. The day began to blur, and we avoided the Africa loop due to high winds (i was cold, wet and beginning to tire).

Steve bailed on us, Karen was somewhere, and I was starting to fade. Down by the long stretch along the river, around mile 27, I kept getting "the look" from Todd. I was wimping out. I knew I had to get the 31 in. But it was time to Whine. I decided I needed the punishment of campground hill 1 more time.

We made it up, but on the way down, I felt better. I said "let's Kamikaze down", and we were running, full speed. Hey, that felt good. We did it again, on the next hill. It felt so good, I ran all the way to the end of the section, fast. What happened? I got the lead out.

It was time to be done, but I felt great. I decided to end it by running up the paved path and steps to the parking lot. That felt good too. Ran all the way to the car, hard, the pain is gone. Todd was a good sport, and was right with me.

I had no long run paid the rest of the day. I felt tired, but not destroyed. I could have kept going.

Ice Age will be interesting. The rest of the day was full of toting people around, and going to "stuff"

No pain this morning. What a nice change.

Will do #4 Hadd test next weekend

Boku Fun

A 3.5 hour layover in the Milaukee airport is about the most fun one can have on this planet. I highly recommend it.

The trees (and everything else) were blooming in Michigan. I am a bowl full of allergies. Hopefully I will recover tomorrow and be able to run long Sat.

Sleep in.... 830 conf call. I am glad I office out of the house.....

Stu Almighty

So I had to take my first business trip in a long time to, of all places, Flint, MI. Well, we covered a large portion of the state, but that is where I flew into.

I picked up Stu Mittleman's "Slow Burn" for the plane ride as I never did really get far into the book. Most of my low hr training was from Phillip Maffetone.

Well, since the FAA had computer problems with clearing flight plans this morning, I sat on the Milwaukee tarmac for 2 hours. Being the slow reader I am, I read about 2 pages.

I read about "applied kinesiology", which is the the relationship between and organ and a corresponding muscle (i probably slaughtered the definition, so don't source me). He basically claims that he was able to heal his knee pain through massaging and manipulating a certain spot in his abdomen (one is kind of connected to the other). I over simplified this, and probably did a dis-service, but cut me some slack.

Normally I would think this is crack pot goofy thinking, but then I look at where I have come in my years of running. I then look at what Stu has achieved. He also sources Dr. George Goodheart as the person who has reasearched, studied, and documented the concept. I would never have believed one could cure ailments through working, massaging, etc... certain parts of the body, but then I would have never believed I could have been able to run 50 miles.... and feel good at the end.

I love reading what Stu has to say, because it is geared at people like me, the average joe.

So I will advocate on the behalf of Stu, and I recommend the book (even if I am not done with it).

Today - off (long day on the road and I am tired... boo hoo)
Yesterday - easy 8 - 71 minutes - 139 avg hr.

Racked Fab 5 50 Pale Ale into secondary last night. Looks good.

First dreadmill hill workout since low HR training

First of all, forgive me lord for I have sinned.

I woke up this morning to pheasants crowing, birds chirping, and a balmy 54 degrees. My prayers have been answered. So what do I do, I get on the treadmill. This was my first dreadmill run in probably 1 month.

I needed to do a hill workout, and there are not many hills in my part of town.

This was first "hard" workout since early january, minus the Chippewa/Arrowhead 1000k snowshoe marathon.

The workout
1 mile warmup

8 repeats of 15% incline at 5mph, 1/2 mile distance.
1/4 recovery at same speed, 0% incline.

I thought it would be harder than it was. It was easier than the last time I did this workout. Sooooooo, I know I did not loose much hill strength during the low hr phase. I know that this is anecdotal, but hey, what am I going to offer up?

I am a bit sore from it, as the last two intervals took some work.

Long run at Afton this coming Saturday. I plan to do the 50K at a "decent" pace. Not sure what that will end up being, but in the 150 avg hr area.

Good luck Trail Mixers

Good luck to all who are running Trail Mix tomorrow.

I will not be there. Taking kids to Karate, and clean up day at church. Will run early and think of all of you.

Took today off as well as Wednesday. Had a mild case of DOMS, I believe.

6 Monday
8 Tuesday
8 Yesterday

Plan to do 16 tomorrow.

Started the weights again now that the low hr training is past base phase. I wanted to do a hill workout this week, but the body was needing a bit more recovery time. Hope for a hill workout Monday, Tempo Wednesday, and a Big Long Run next Saturday.

Fab 5 50 pale ale

click here for the pale ale report

Yeah, but can she run

While traveling with one of the Coke guys today, we came across this circus at the IDS Crystal Court.

I saw a bunch of people wearing Ortho jerseys, so I had to prod. I found Eric Lindstrom, who looked well recovered from this weekend.

All the while talking to him, I noticed this competition on bikes on trainers. This "girl" was putting the hurt on this "guy", but got caught on the final virtual hill. She looked buff and in shape, but I doubt she could run fast.

Cough, cough, ahem. Double click for a closer look.



The Mayor of Minneapolis jumped on after them. He looked out of place with his nicely groomed hair and the jersey. He needs to go hit the trails.

Eric might join the "party cabin" for Ice Age. We'll see how he does after 31 miles. Answer= still kicks my butt