Category Archives: My Running

Race Review: Giving Thanks 5K

This race has outgrown its humble beginnings.  It wasn’t clear to me when I registered that this was a “fun run” had I known that I might have chosen a different race or just run with another group of friends.  Nonetheless, we had a fun time and enjoyed the beautiful Thanksgiving morning!

We arrived in plenty of time, checked-in, and waited around.  There was hot water with instant coffee, hot chocolate, and hot apple cider available.  I went for the cider and Nathan, Mike, and Emily went for the coffee – I was the only one who walked away happy.  Registration went smoothly and Nathan and I did a warm-up lap around Como Lake. It is about 1.6 miles around the lake and we got a little confused by the mile markers. They didn’t represent miles or kilometers….

Como Lake is a nice setting for a race and it was a beautiful morning.  Upper 20’s or lower 30’s and a lot wind, with the lake having a thin layer of ice on top.  Some snow lingered around the lake and frost on the little dock.  The rising sun would have made for an amazing picture – but I forgot my camera and I’m not good at creating a word picture, so just imagine it!

We made our way to the starting line and waited, and waited, and waited some more.  They were waiting to get everyone out of the registration area.  The race director made some announcements, but some in the crowd were getting a little anxious to start.  We finally started exactly 15 minutes late.  The director had tried to help the front of the pack separate into some semblance of finish times which if people actually followed would have made for a decent start.  At these races though no one really starts in the right spot unless they are super-fast on the front line!

I was on the far outside 3-5 rows deep and was able to dart out and around a huge chunk of slower runners. Paul, another runner in our group, got stuck on the inside and struggled to get around slower runners. I settled into a comfortable pace and started picking off runners, while dodging walkers.  Even during the first lap there was a lot of walkers on the trail.  Some were neighbors of the lake, while others were wearing race numbers and should have started behind us…  For the first lap it wasn’t too much of a problem because they were in small groups.  About .75 miles into the race we turned a corner and got hit by a pretty strong headwind which we faced for about the next mile.  Shortly before the first mile mark a father was letting his 4 young boys run around with the runners.  They paid no attention to us almost cutting me off a few times.  I think if this wasn’t a holiday I may have gotten upset.  I tried to stay relaxed and have some fun. I was enjoying slowly picking people off!  I ran the first mile in 6:37.

It was pretty much more of the same as we came through the finish line area and back past the starting line. At this point the trail started to really be getting crowded with walkers, strollers, and dogs. I tried to stay relaxed and zigged and zagged my way around them without making any quick movements and trying to run the tangents as much as possible. I was feeling pretty relaxed and comfortable as I came through mile 2 in 6:35.

The last mile was all in the wind again which wasn’t overly pleasant and the runners were pretty spread out while the walkers were getting thicker. I looked up ahead and saw a woman running and a man in shorts and set myself to try and beat them both.  So I slowly picked up the pace and worked on my zig zag technique and ran mile 3 in 6:16.

As we turned the corner into the homestretch I still hadn’t caught either of the people I wanted to pass and couldn’t see shorts guy anymore but the woman was with in reach – as long as she didn’t kick too hard! I turned it on and went flying past her and strode across the finish line, pretty happy with myself!! The last 0.1 miles was in 0:32 which is 4:41 pace!  Overall 5K time was 20:01.  I had no expectations for this race so that was fine… it would have been nice to get under 20 since I was so close, but oh well!!

Talking with people who know the race director they said something like 600 people had pre-registered for the event, for smaller events you plan to double your pre-registered numbers, but there was a 700 participant limit.  I would wager that they got pretty close.  Since this was a fun run they didn’t have an official timing system or results.  In his pre-race announcements the director indicated that next year they will be changing the course so that the runners aren’t lapping the walkers and creating a mess in the middle of the race.  That would be a most excellent idea, especially if they can keep it flat! I occasionally enjoy low-key events and this would rank up there as fairly low-key. Charities Challenge is trying to encourage everyone to exercise and it is a hard balance between attracting lots of runners (of all speeds) and families who just want to walk together while supporting a good cause.

A lot of the walkers had pinned sheets of paper on their backs which said, “I am thankful for…” It was a good reminder throughout the race that I should be thankful for my abilities.  Many of them were too long to actually read while I ran by, but it is nice to see people celebrating family!

Media Coverage Pre-Race on Kare11

Note: if you zoomed in really close on the map you could see the zig and zag but at the zoom level above it just looks like the same course.

[tags] Thanksgiving, 5K, Race Review, Charities Challenge [/tags]

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Week in Review

Image from stock.xchng.

This is week 3 of both my 100 Push up Challenge and also the Core Performance
book.  I am starting to feel some of the benefits, at least a little! This was a nice short week at work and a wonderful day of giving thanks. It has been a great week!

Monday was my requisite rest day.  I did my push ups completing the required 72 pushups.  After last week’s exhaustion test I’m in the middle column for now.  In regards to the Core workouts, I’ve decided to drop the Movement Prep.  My knee and heel were starting to hurt and I felt like some of the exercises in MP were aggravating those areas, I might try to slowly work them back in later. I did do the Prehab: Core-Hip-Shoulder, and used my Stick instead of a Foam Roller.

Tuesday I was feeling lazy and never made it out the door! No real reason, just lazy.  I did manage to do my core workout though.  Today was a physioball and rope  workout.

Wednesday I did make it outside.  I ran my Metrodome 3 mile loop in 23:36. It was about 19 degrees but the wind was really strong on the one leg and made my hands really cold! I did my required 82 push ups and Prehab:Core and used The Stick.

Thursday Happy Thanksgiving!! Nathan and I did a 1.5 mile warm-up before we ran the Giving Thanks 5k.  I finished in 20:01.  It was a pretty nice morning for a Thanksgiving race! Look forward to a more in-depth review.  I came home and did my core work – physioball and Prehab:Hip.  I’ve stopped doing the Prehab:Shoulder because I think it duplicates some of the push up workout and exhausts my shoulders.

Friday I went out for an easy 3 mile run in my new Mizuno Wave Inspire 4 shoes. My old Mizuno’s have 381 miles on them. This was a pretty uneventful run. I decided to run along the Midtown Greenway, but instead of running on the “Greenway” I ran on the dirt trail that runs alongside the paved one. The two trails are seperated by a fence and the lower is more like a service road type thing.  It was different.  Weather was mid-20’s with some wind making for a decent 23 minute workout.  I did my 88 required push ups and Prehab:Core

Saturday means Polar Bear Run.  This run was fairly close to home and my wife was working again so I didn’t feel like calling anybody for a ride. Instead I biked to the Light Rail station – took the LRT – and biked to the start of the run, this was approximately 2.5 miles on a frigid morning.  Awake and ready to run we ran from Historic Fort Snelling down into Fort Snelling State Park getting in 8.5 miles on mostly soft trails.  The run featured a lot of deer, at least 15.  At least one of which had 10 points.  It was a neat mix of bucks, does, and fawns running around.  Some let us get pretty close, staring us down before leaping away to safety.  I am always amazed that animals kind of know when hunting season is and when they are generally safe.  This was another great run on a sunny day with a thin layer of frost covering everything.

Sunday was a snow covered run along the Minnesota River.  Maybe an inch of snow covered the ground as we headed out along the trail.  We cross the footbridge on Cedar Ave and then headed north to Lyndale Ave all on trails next to the river.  It is a great place to run and the fresh snow covering made for some beautiful sights.  There was plenty of animal tracks – mostly coyote and rabbit. I did see what looked like deer tracks and we saw a bunch of wild turkeys on the drive to the parking spots.  This was about a 9 mile run in 1:18:09.  A few of us had a little sprint finish across the footbridge!

Weekly Mileage:

Running – 28.3 miles

Biking – 23.6 miles

Last Year:

Running – 0 miles

Biking – 20 minutes

Swimming – 1 session

Last year I was analyzing my training cycles. My second cycle was for a 10k.  I ran a 4 mile Drumstick Dash in Indianapolis and posted a guest review for the Harpeth Hills Flying Monkeys Marathon. Also during this week last year Dr Cade, Gatorade Inventor, died at 80.

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Thankful Today

Img from stock.xchng.

Happy Thanksgiving!

I hope you are having a wonderful day enjoying friends, family, and food!

I looked up the word “thanks” in the Webster dictionary and it used the word gratitude, or having grateful thoughts.  Using the Webster thesarus brings even stronger words: appreciation, appreciativeness, gratefulness, gratitude, thankfulness, thanksgiving; gratification, indebtedness, satisfaction; acknowledgment, recognition, and tribute.

I think most of us don’t use these words often enough. I know I don’t.  I try to be thankful in every day life but it is hard sometimes.  I want to take a few minutes and share with you a list of things I’m thankful for, but first I really like this verse from the Old Testament: Give thanks to the LORD, for he is good; his love endures forever.

In no particular order:

I am thankful for…

… my wonderful wife

… my parents

… my extended network of family

… great friends that span the world and the technology to stay connected to them

… the opportunity to serve my community

… being able to wake up each morning in a warm house with food on the shelves

… great neighbors

… the ability to run and the strength to do so

… my growing network of friends who care about me individually

… friends and people who challenge me to strive to become the best person possible

… a church that cares more about taking care of each other and our neighbors than a building

… amazing co-workers who truly care about our students and their education

… the freedom to worship

… the snow, the sun, and even the rain (but maybe not -34 windchills)

What are you thankful for this year?

[tags] Thanksgiving [/tags]

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Week in Review

He is an injured bald eagle now living at the ...

Image via Wikipedia

This was a pretty busy but good week.  I had to work later than normal 3 days this week and our good friends got married on Saturday.  My wife was in the wedding so we had lots of festivities to enjoy and lots of quality time with friends, old and new. I still managed to get 26 miles in the for the week and I’m pretty pleased with that.  My training philosophy right now is to try and get the Sat and Sun group runs in and run as much as I can during the week – but if I feel too tired or something, not to stress about getting the runs in.

Monday was a rest day running-wise. I got a total of 63 push-ups in for the beginning of week 2. I also continued with Week 2 of Core Performance which included Movement Prep, Prehab: Hip – Shoulder – Core and Regeneration.  It made for a busy morning, even without the run! The core work increased the number of repetitions from last week.

Tuesday I ran the Downtown Park 4 mile loop in 32:05.  It was 19 and pretty windy out for the uneventful run.  I did the Physioball and Regeneration core workouts.

Wednesday I ran 3.5 miles around Powderhorn Park in 28:05.   It was a little warmer, almost reaching 30! I also noticed that the lakes are starting to freeze over, especially around the edges. I did 71 total push-ups today – which hurt – and did Movement Prep, Prehab: Core, and Regeneration.  I do my push-ups first because they require a lot more energy!

I skipped a run on Thursday so I could sleep in a little bit.  I got my core workout in, doing the Physioball, Prehab: Shoulder – Hip, and Regeneration.  I also skipped Friday’s run.  I had to be at a training by 8 and was almost late, even without the run. I did manage to squeeze in my 81 total push-ups and Movement Prep and Prehab: Core.

Saturday morning’s Polar Bear Run met at Hyland Lake Preserve for a pretty tough 8.5 mile run.  During marathon training we ran at Hyland as part of our hill period so it was a tough run.  There was a thin layer of snow on the frozen trails which made it a little slippery.  It was a good workout.  It was in the mid-20’s and I finished in 66:38. Fortunately, this time we skipped the big ski hill! I did my push-up exhaustion test and completed 25.

Sunday morning we went to a new (for me and most of the other guys) trail called Louisville Swamp. This was an excellent treat of a run.  Afterwards we were all commenting on the run but more about the location.  Kirk even came out of semi-blog hibernation to make a comment about the run. I imagine we’ll be back.  We saw a river otter and Kirk saw a Bald Eagle.  We also saw a huge beaver dam and some old farmsteads.  Did I mention this was an excellent place to run? This group of 7 (today) is a very talented group and I’ve never seen them stop so many times in a run to pause and take in the scenery.  It helped that it was an almost perfect weather day – overcast and 30’s.  Ok, enough.  We did 10.5 miles in 1:29:15.  This was the best run I’ve had in a long time.  I also did my Week 2 push-up test and belted out 25 fairly easily.

Weekly Mileage:

Running – 26.5

Biking – 10

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Week in Review

This was an interesting week.  It went by fast and I had a few random meetings and stuff along the way. It was a pretty solid week of running with my highest mileage since the marathon, both in weekly mileage and long run. I also started core and push ups. I forgot to write in last week’s review, but I did my initial exhaustion test and pumped out 20.  That seems pretty weak compared to some of the women’s team who did over 30.

Monday was a needed rest day after hitting 14 miles total over the weekend! I also restarted the 100 Push up Challenge getting out the required 36 and doing 11 for the max out section for a total for 47 pushups.  I also started The Core Performance book today. Some time I’ll talk more about it, but today was a “Movement Prep” day.

Tuesday I found I was a little sore from the Movement Prep activities, but still went out for an easy 5 mile run along the Greenway in 38:55.  It was a chilly 26 with wind blowing from the West.  Nothing too exciting except for a view squirrels that ran with me for a little bit on their fence highways.  Today’s core workout was movement prep and physioball. I should say this is the first of a 3 week core foundation period.

It snowed Tuesday night and there was a layer of snow on Wednesday morning.  This was heavier than a dusting but melted mostly off the roads and sidewalks.  I ran 3.5 miles around Powderhorn and ran in the soft snow.  It was a nice change of pace. The temps were a little above freezing so it was also a little slushy in some places.  Today’s push up workout included the required 38 and 13 on the max out.  Regeneration was the core workout for today, my legs were still a little sore from the movement prep sessions the last two days.

I took Thursday off from running but still did my Prehab 1, 2, & 3 workouts for the core strength.

On Friday I ran a brisk 3.25 mile run on my Metrodome loop. I ran in shorts because the temperature I saw said 39.  When I got home the temp was at 31.  My legs did get a little cold out there, but it was fine.  I did my 44 required push ups and barely squeeked out the 13 in the max out section.  I skipped the core workout because it is “Strength” and requires a gym and I didn’t feel like going!

Saturday was the first Polar Bear run for me of the year.  It was an excellent run, I got to catch up with some guys I hadn’t seen in awhile plus meet some new ones.  We ended up running 10.66 miles along the Mississippi River.  On the way out there was a fairly strong headwind that made the 30 degrees feel a lot colder but on the way back I took of my ear muff and gloves. There was a dusting of snow on the ground but it went away.

Having church on Friday nights frees up Sunday morning to go on the group run. We met at Jensen Lake in the Lebanon Hills Regional Park we skipped out on some of the major hills (at least that I remember from last time) and had a really nice run making two big loops. For most of the run I had no idea where we were! It was 27 degrees with a dusting of snow on the ground and it snowed off and on during the run.  We ran about 10 miles in just over 80 minutes, all on trails.  The trails alternated between single track hiking and wider horse trails.  A good way to finish off the week.

Mileage Totals:

Running – 32.4

Biking – 14

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