Running Injury Free

Florida Keys Ragnar Relay

2012-01-27T11:23:00.000-08:00

(This post is still under construction)

Part I - The Ragnar Relay Race

Team Crazy Legs takes on the Florida Keys Ragnar Relay

Pictured from left to right in order of runners 1 through 12. Van #1: Linda, Leah, Mark, Cindy, Kathy, and Lisa; Van #2: Shannon, Donnie, Paul, Chelsie, Anne, and Rick.

Thursday, January 5th

Shortly after arriving at the Ft. Lauderdale-Hollywood International Airport we proceeded to Car Rentals. We rented two Ragnar-sporty Minivans. Both passed the initial smell test, devoid of any air funkiness (apparently neither van had been previously used for a relay).

We stayed one night at the Quality Inn South at the Falls in Miami.

The front office at the Quality Inn was still decorated with a Christmas theme. Rick, Mark, Kathy, myself, Lisa, Leah, and Linda posed for a picture by a beautifully decorated Christmas tree.

Let the carbohydrate loading commence. We had dinner at Pappa Riccos Restaurant and Pizzeria in Miami. To boost carb levels I ordered an Amberboch Dark beer to accompany my Spaghetti with Meatballs dinner. The spaghetti was served with two jumbo, no less that 2 inches in diameter, meatballs. Considering the average Amberboch contain 15 grams of carbs, I decided two beers would be better than one as it would provide the needed energy on the race course.

Yes, Rick, I am indeed taking a picture of us in the checkout line at the grocery store. Grocery shopping is a crucial aspect of relay success that simply can't be underestimated. We purchased bottle water, pretzels, fresh fruit, GoGurt, and an assortment of other easily digestible carbohydrates.

Our first team bonding exercise involved stuffing children's fashion tights with paper towels. Once the tights were filled to capacity the top of the leggings were tied with a string and then secured to the side mirrors of both minivans. This was loads of fun when the van was traveling on the highway at speed as the leggings blew in a horizontal position right outside the window.

Friday, January 6th

Dressed for success. The "executive board" contemplating the race strategy over coffee.

Kathy and Rick in a matching ensemble. Note that Kathy's legging perfectly compliment Rick's multi-colored compression socks. Fashion at its utmost.

Whether it's oil paints and a blank canvas or vehicle-safe markers and the back windshield of a van, the expression of art can not be confined to a single medium.

The finished product of Lisa's artistic vision.

What must the first impression have been for the daily commuters passing by the parking lot of the Quality Inn? Several people honked their horns, but many simply gawked at the menagerie of eclectic dressers.

Clever, Lisa inked her left arm with the directions of her first leg.

Cindy and Donnie, our stylish event organizers and relay team co-captains.

Posing for a picture outside the Fairchild Tropical Botanical Gardens in Coral Gables. Although we did not tour the gardens we did briefly shop peruse the gift shop; I purchased a Putamayo Reggae CD featuring various reggae artists.

Posing with a multi-colored Manatee.

Each van is required to check-in prior to beginning the relay. Check-in insures that each van has a sufficient number of flashlights/headlamps, reflective vests, and first-aid kits.

All vans are also required to attend a mandatory safety training briefing.

Start time for team Crazy Legs: 12:00pm - Van #1 Hits the Ground Running

Legs: 1-6

Meanwhile, Van #2 waits at the first major exchange.

Suspenders, what a great way to prevent running shorts slippage during the race.

Excellent idea, printing the grocery list on the teams' shirt will ensure that all the necessary food/drink items are purchased before the start of the relay.

Anne cheering for runners as they approach exchange 6.

Exchange 6.

Van #2, 4:30 pm, Legs 7-12

Each and every one of these Crazy Leggers provided outstanding team support and commeraderie. Chelsie, a running and planking diva, planking on a rock in the background.

Additional Misc. Pictures

Saturday, January 7th

Van #2, Legs 31-36.

The Finish Line

First Ultra team to cross the finish.

Rick, runner number 12, finishing up his last leg. Mark and Cindy met as he approached the finish to assist him with putting on the team shirt. We then all met up and ran across the finish line as a team.

Myself, Chelsie, and Anne proudly displaying our weighty Ragnar Relay Series medals.

**A special thanks to Pat R. for volunteering his time to take pictures of the relay.

Exploring the Island of Key West

2012-01-21T10:40:00.000-08:00

Part II - Touring Key West, Florida

Sunday, January 8th

We were ready to explore Key West after a solid night of sleep in real beds with real pillows, no more attempting to drift into a slumber while sitting upright in a passenger vehicle, and set out early Sunday morning to find a cafe and a bicycle rental shop. The Bike Shop was located a mere few blocks from our rental house and rented bicycles for only $12 per day.

The retro-style Trek bikes were of two color variations: soft pink or periwinkle blue, both enhanced with a subtle metallic finish. The bikes featured locks, lights, a basket, and a wide soft seats (no 200 gram 3 inch-wide racing saddles on these bikes, heck no, these bikes were built for ultimate comfort).

Sandy's Cafe quickly became one of our favorite spots for coffee con leche. They also served authentic, according to the locals, Cuban food and were one of the few cafes to stay open 24 hours a day.

Both Chelsie and I order a Cuban Mix Sandwich. The sandwich is made with ham, roasted pork,

Swiss cheese, pickles, mustard, and salami on Cuban bread. The Cuban Mix originated in Cuba and was introduced to Key West in the mid-1800's as workers from Cuba brought the sandwich for lunch as they traveled back and forth for employment in cigar factories in Key West.

Located on the south side of the island just off South Roosevelt Boulevard, Smathers Beach is the longest and one of the best known beaches in Key West. Named after George A. Smathers, a former US senator, who served Florida for 18 years in Congress.

Anne and I enjoying a beautiful day on the beach.

Chelsie, Leah, Lisa, Anne, and myself.

We met up with the rest of the Crazy Legs team on South Roosevelt Boulevard. Pictured: Cindy, Kathy, Rick, Donnie, and Pat.

Leah, Anne, Lisa, myself, and Chelsie pose for a picture at the marina.

Planking in Key West

Planking in Key West was supreme fun indeed! There were unlimited opportunities for planking. Pictured above is a good illustration of the Productive Plank. By definition the Productive Plank is one in which planking is performed while concomitantly performing a second task, in this instance, hand washing.

Lest anyone think that planking while washing one's hands is an isolated occurrence, Chelsie is demonstrating just how common this practice is. The additional counter space to the left of the sink is obviously a design feature to accommodate the planking public.

Chelsie and I performing the On the Beachfront Perpendicular Plank.

Engage the core! What good fortune, I was able to perform the Cruise-Ship-in-the-Background Plank just before it arrived at the wharf and secured its mooring ropes to the bollard.

Leah and I at the Wharf Bar.

Team Crazy Legs reporting from inside Mission Control at the Florida Keys Eco-Discovery Center. Houston, it's a go.

As the last few hours of sunlight began to wane we headed towards the Mallory Square Dock to watch the sunset over the Gulf of Mexico. Masses of people, both locals and tourists, converge on Mallory Square to peruse arts and crafts by local artisans. There are also myriad musicians, jugglers, magicians, tight rope walkers, and other artists that perform nightly before sunset.

Sunset at Mallory Square.

Monday, January 9th

A necessary stop at our favorite local cafe for a large coffee con leche before our morning yoga session on the beach.

Fort Zachary Taylor Historic State Park is an 87-acre state park on the west side of Key West just off the Straits of Florida. Designated as National Historic Landmark in 1973, it is Florida's southernmost state park.

Anne, Leah, and myself pose for a picture on the beach with our yoga instructor.

One word describes this picture perfectly: Paradise.

Leah, myself, and Anne posing for a picture inside the walls of Fort Zachary Taylor.

Fort Zachary Taylor is a pre-Civil War fort. The fort is one of a series built in the mid-1800's to defend the nation's southeastern coastline. The fort was completed in 1866 and played a major role in both Civil and Spanish-American Wars.

Since 1890 the Little White House has served as command headquarters for the Spanish American War, World War I, and World War II. In 1946 the building served as a winter White House for President Harry S. Truman and a site for Cold War responses by later presidents. In 1974 the Key West Submarine Base was closed, and after a decade of disuse, the title to the building was transferred to the state of Florida.

Myself and Leah pose by the sign post of Mile 0; the sign delineates the southernmost point of of US 1.

US 1 is a major north-south highway that serves most of the major population centers on east coast of the US and runs 2,377 miles from Fort Kent, Maine to south Key West, Florida. It is the easternmost of the main north-south highways.

The Kapok Tree was the sacred tree of the Mayan people who believed its branches could reach into heaven. This amazing tree can grow 10 feet in one year!

Myself, Anne, and Leah enjoying lunch at the 6-Toed Cat Cafe next to the Ernest Hemingway Home.

Ernest Hemingway Home.

Anne sporting a periwinkle blue t-shirt that she had just purchased at the Green Parrot; it matched nearly perfectly with her rented periwinkle blue bicycle.

Perfect, yet another Cuban restaurant with excellent coffee con leche.

We took a self-guided tour through the Historic Key West Cemetery. It was established in 1847 following a disastrous hurricane is 1846. The front office distributed fold-out informational guides to the navigate the cemetery and also included descriptions of life stories and contributions made by those who finally came to rest there.

One story: Williard Antonio Gomez (1895-1987) served in the Navy during WWI and then became a bootlegger during Prohibition , smuggling liquor from Cuba. He served as Ernest Hemingway's "principal source of material" for the novel To Have and Have Not.

We stopped off at Blossoms Grocery Store and I noticed this bumper stick on a vehicle parked in front of the store. So True!

The old 1920's style English telephone booth! An odd sight outside of the United Kingdom, this obviously non-functioning red telephone box is a subtle reminder of how time and technology have changed the way we communicate.

"Think of bicycles as rideable art that can just about save the world." -- Grant Peterson

Granted, our Trek bikes may not have been rideable art but the idea of self-powering our transportation around the island and simultaneously reducing our carbon footprint was most appealing.

Wide bicycle designated lanes and ubiquitous bikes racks made this mode of transportation convenient, comfortable, and very accessible.

Bikram Yoga Studio of Key West

What a delightful day; Yoga on the Beach in the morning and Bikram yoga in the evening. These two variations of yoga both involve stretching and toning exercises that assist in achieving a sense of inner and outer balance. That said, there is one critical factor that separates these two variations of yoga: the need for water.

Bikram yoga incorporates the additional component of heat to facilitate the stretching of muscle fibers. When we first arrived at the yoga studio the front door to the studio was open. Immediately upon crossing the door threshold, and a sheer wall of heat, I noticed several space heaters mounted to the far wall and each had a set of coils that were blazing a vibrant orange. In addition, there were several ceiling fans operating at medium speed. I thought it might be a prudent decision to position my yoga mat directly underneath one of these fans.

I began to break a sweat while signing the registration form for the class (yes, the front door was still wide open and I was but a few feet from the door). By the time I had registered and paid for the class I had lost no less than a pint of fluid, via profuse sweating, and was extremely grateful that I had brought along a liter of water.

Then it happened. Our yoga instructor not only closed the front door, not allowing one molecule of hot air to escape the studio, but he also turned off the ceiling fans as the ambient temperature hovered around 100 degrees. Really, we're going to die in here! Why install ceiling fans when you're not going to use them?

We performed 26 poses over a period of 90 minutes. I drank nearly a liter of water to replace the liter of fluid I lost during the session. Sweating does not accurately describe the physiological response to heat when performing hot yoga, instead, dripping, and dripping buckets, more accurately depicts the rapid and massive fluid loss.

After our yoga session we took our mats outside to clean them. There was a garden hose attached to the studio and after rinsing off my mat I held the spigot over my head and doused myself with cold water. Not only did I achieve a sense of inner and outer balance from the yoga stretches but I also gained an renewed appreciation and sense of gratitude for the simple things in life, namely, cold water from a garden hose.

Created by the sculptor, George Carey, and the students of his welding class at Key West High School in 1986. The outdoor sculpture of this majestic Siberian tiger, formed out of sheet steel, is an emblem of the Glynn Archer School.

Aerial panorama. Leaving Ft. Lauderdale, in route to Houston, Texas."

Welcoming in a New Year

2012-01-01T10:52:00.000-08:00

January 1, 2012

Boston. Boston. Boston. Only 105 days until race day!!

I am greatly anticipating training for and running the 116th Boston Marathon on April 16th. Last week I began the 16-week race-tested intermediate marathon-training program by Bart Yasso. I didn't specifically choose this plan from a list of other prospective programs, but instead, found it in Runners World magazine a few years ago and decided when the time was right I would try it.

The plan is a bit daunting for two reasons:

First, my highest weekly mileage is 37 miles and that was in 2010 in preparation for the Outer Banks Marathon. Generally I run between 20-30 miles a week. Yasso's plan hits 37 miles by Week 7.

Second, from Weeks 7-13 the weekly mileage trends upward each week until it peaks at 48 miles in Week 13.

Despite the challenges ahead of me for the next 15 weeks my training motto is simple, "One week at a time" and "Enjoy the miles".

Saturday, December 31st

Group Run from Coborn's.

Saturday, December 10th

The Snowflake Shuffle 5K, in brief, was a fun local race that started and finished on the campus of the College of St. Benedict in St. Joseph, MN.

Linda, Eda, and myself a few minutes before the start.

Greg, myself, and Leah warming up post race with a cup of hot chocolate.

I crossed the finish in 24:04 with an average pace of 7:44. I placed second in my age division, 40-49, and won a $5 gift certificate to Bo Diddley's Deli in Saint Cloud.

Surf the Murph 25K

2011-11-05T18:58:00.000-07:00

Saturday, November 5th

Group run from John's house. It was a beautiful fall morning in Minnesota for a run, temps in the mid-40's.

After the group run at John's house I met Greg and Sabrina for a run on the trails at Saint John's University. Again, a beautiful morning for a run with good friends.

Saturday, October 29th

Surf the Murph was held on October 29th, 2011 at the Murphy-Hanrahan Park Reserve. The park features glacial ridges, hilly terrain, and extensive forests winding through woodland, grassland, and wetland habitats.

The course loop was 16.89 miles. The 25K runners completed one loop, the 50K runners completed 2 loops, and the 50M runners completed 3 loops. The course was designed to be the most accurate for the 50 mile distance. The rest of us, the 25Kers and 50Kers, just got a little more for our dollar at this race as the official 25K distance is equal to 15.5 miles.

Brian, Greg, and myself.

Greg and I met up with Brian by the fire pit a few minutes before the start of the 50K at 7:00am. Brian is an awesome marathon runner, finishing the TCM 2011 in 3:14. Surf the Murph 50K was his debut into ultrarunning and he finished the challenging 50K course in a very respectable 6:28.

Aaron Drevlow, black running shorts and red "TCRunning" shirt, went on to win the 50K. He crossed the finish in 4:27, averaging 7:54 min/miles.

Molly Cochran, race director, addressing the 25K runners a few minutes before the 8:00am start time.

Kelly, myself, Papa Smurf, Mama Smurf, and Greg posing for a last minute picture in front of the fire pit.

Near the start line, as well as at all the aid stations, the fire pits were a great area for runners to congregate and stay warm as the temps hovered in the low-30's.

For the past few months I've been logging 25-29 miles per week, mostly short distances. I logged 3 double digit runs, 10-13 miles each, in the months of September and October. So my training, or more accurately lack thereof, positioned me more for a fun run than an hard race.

The start line was located just south of Hanrahan Lake off of Murphy Lake Road. Our introduction to the hilly terrain began almost immediately after departing the start area. There was ample lighting at the start of our 25K run, the 50-milers and 50Kers, however, wore headlamps to illuminate the trail.

The trail was partially hidden by a moderate leaf cover; mostly brownish-orange leaves with occasional random splashes of yellows and reds. Mother Nature's rendition of abstract expressionist Jackson Pollock on the trail. Despite the leaf cover, the trail wasn't considered technical and jutting rock and tree roots from the trail were a relatively rare occurrence.

"Forests, lakes, and rivers, clouds and winds, stars and flowers, stupendous glaciers and crystalline snowflakes - every form of animate or inanimate existence, leaves its impress on the soul of man." -- Orison Swett Marden

"In every walk with nature one receives far more than he seeks." -- John Muir

"I go to nature to be soothed and healed, and to have my senses put in order." -- John Burroughs

"Autumn is a second spring when every leaf is a flower." -- Albert Camus

The first aid station, North Aid Station, was located at mile 2.9. There were four aid stations located every 3-4 miles along the 16.89 mile loop. This wasn't the standard race fare of electrolyte drinks and water. Surf the Murph aid stations provided an absolute medley of food and drink.

Oh, my heart skipped a beat when I saw the veritable smorgasbord awaiting the runners at the aid station. I could have very easily pulled up a chair and remained here for a full breakfast.

Entering Surf the Murph aid stations was much like entering any number of restaurants in town. It's easy to spent time checking out the menu before deciding what to order. Similarly, I found myself leisurely taking inventory of the panoply of simple and complex carbohydrates before committing to a decision. Great idea at a restaurant, no so much so at a race. I finally decided on a quarter section of gourmet (yes, it tasted every bit gourmet) peanut butter and jelly sandwich and a small cup of Sprite.

It's was a good day to be a trail runner at Murphy-Hanrahan!

Yes, the slight indentation in the tall grass is indeed the trail. During any other time of the year it would most likely be a spoor used by the local wildlife denizens, but today the bipeds vastly outnumbered the quadrupeds. Note the orange reflective hangar flag to the left of the trail; the hangar flags kept runners on course and orientated in the direction to the finish.

The Natchez Aid Station was located at mile 8.8. Depending on the event, 25K/50K/50M, the sign below indicates the distance from the start to the Natchez Aid Station for each loop.

Shortly after leaving the first aid station I began to mull over the missed opportunity to grab a few candy corns at the first aid station. Oddly, I've never bought or had a hankering for candy corns, and yet, I became overly focused on the prospect of there being candy corns at the next aid station. Sure enough, I was absolutely delighted to see a small styrofoam bowl brimming with candy corns at the Natchez Aid Station.

Runners were strongly encouraged to dress in costume. This caveman runner was adorned in a stylish animal skin, although the ball cap seemed a bit incongruous to the Middle Ages.

The Caveman runner was appropriately shod in huarache sandals. Interestingly, the last four letters of huarache spell the word 'ache'. An apt description, no doubt. Especially given that he ran the Leadville 100 in these very sandals. Ouch.

I recognized Helen Lavin as she assisted at the Natchez Aid Station. She is an ultrarunner extraordinaire, a bit of a legend in ultrarunning circles, and an exceptionally nice person.

It's not often one gets the opportunity to run with a huarache wearing caveman through a section of frozen cattails and grasses. It was Greg's lucky day!

This section of narrow singletrack wended it's way through a dense copse.

"In some mysterious way woods have never seemed to me to be static things. In physical terms, I move through them; yet in metaphysical ones, they seem to move through me." -- John Fowles

The sign reads, "Papa Smurf says, 'Stop walking you slacker'."

There were several challenging hills, steep accents and decents, and I decided before the race that I would briskly walk up the hills and run the rest. This race strategy was employed by the vast majority of the runners. Often in hilly trail races runners will at some point in the course walk, if even for a short distance to allow the running muscles a few minutes of recovery. Walking the hills decreases fatigue and allows runners to resume running on the flats at a much faster pace.

The first five miles of the course featured many hills with substantial elevation gain/loss. Somewhere around mile 10 I noticed a slight tightening sensation spanning the patella of my left knee. For the next two miles I stopped 3 times to briefly stretch for a few seconds. After 2 miles the tightness dissipated and did not return. I'm guessing the the transient tightness was due to acute muscle and tissue trauma as a result of the intense impact of running down the steep hills.

The Horse Aid Station at mile 12.4. The volunteers were outstanding and made every effort to assist the runners. This wonderful volunteer offered to refill my handheld with water. Thank you!!

I chatted briefly with the runner behind me. I noticed she was wearing this year's Afton Trail Run technical t-shirt and asked her how she liked the course this year as the race was held at the Afton Ski Alps instead of Afton State Park due to a Minnesota government shutdown. She replied that the race was difficult, and made more challenging by the hot and humid weather condition, but that she thoroughly enjoyed the race.

Where's the trail?

The last hike to the finish.

I finished one loop, 16.69 miles, in 2:48 with an average pace of 10:03 min/mile. The overall elevation gain and loss was 792ft and 774ft, respectively. Douglas Hegley won the 25K with a finish time of 2:18, averaging 8:16 min/miles.

Very nice running flair, very nice indeed. Men in ponytails are a far too uncommon site.

Maggie, myself, and Greg.

Maggie was registered for the 50-miler. She began her race at 6:00am and while running a leaf-covered section of trail around mile 3 her right foot landed in a hole and twisted sharply enough that she heard an audible popping sound which was then followed by intense pain. She took a DNF at mile 3 and returned to the finish. Despite injury she had a fantastically positive and upbeat attitude as she cheered in the rest of the runners.

Trick-or-treat ultrarunner style. Hammer Gels, vasoline, and Ibuprofen.

Auralee Braun, grey running shorts and pink tank top was the first female to cross the finish for the 50K. Her time was 5:42, averaging a 10:07 min/miles.

Brian and Dan exiting the aid station and heading out on the last of their 3 loops. Marty Walker won the 50M with a finish time of 7:58, averaging 9:33 min/miles.

Next year ... Surf the Murph ... but maybe, just maybe, the 50-miler event ...

Medtronic TC 10-Mile

2011-10-13T08:22:00.000-07:00

The Medtronic TC 10-Mile

Known as the "The Shortcut to the Capitol", the Medtronic TC 10-Mile begins near the Metrodome in Minneapolis and follows the Mississippi River along West River Road. The course crosses the Mississippi at the Franklin Avenue Bridge and continues south on East River Road for approximately 2 miles before heading east on Summit Avenue into St. Paul to finish at the State Capitol. The scenic course features several unique bridges, parkways, the beautiful Mississippi River, and many tree-lined boulevards in peak fall color.

The TC 10-Mile is filled by a lottery process and the field is limited to 8,000 runners. The race hosts the USA Men's and Women's 10-Mile Championships and offers a $10,000 bonus to the winner. The race is equalized; the women get a head start on the men's field and the first person to cross the finish wins the $10,000 bonus.

Corral 1 (green bibs) a few minutes before the 7:09am start.

Non-USATF runners were assigned starting corrals based on previous finish times. All USATF teams started in corral 1. There were 5 corrals, each designated by a different color race bib. The start time for corral 1 was 7:09; each successive corral was released in three minute intervals.

At 7:09am Corral 1 took to the streets of Minneapolis on their way to the State Capital in St. Paul.

This was a beautiful course, one I have run in part several times during different races, as it passed both under and over several architecturally magnificent bridges along the Mississippi River.

The Bridge Report

The first 5 miles of the TC 10-Mile offered up spectacular views of several bridges that connect Minneapolis to St. Paul. There are interstate, street, and pedestrian bridges that carry people and traffic from one side of the Mississippi River to the other. There are old bridges that were build in the 1800's and more recent bridges that were opened within the past decade.

Runners passing under the I-35W Saint Anthony Falls bridge and heading towards the 10th Avenue bridge.

The I-35W Saint Anthony Falls Bridge is a relatively new bridge, opening September 2008, and replaced the Mississippi River Bridge after it collapsed into the Mississippi River on August 2007.

Construction of the 10th Avenue Bridge began in 1926 and was completed in 1929. The reinforced-concrete open-spandrel arch design is considered the crowning achievement of Minneapolis city engineer Kristoffer Olsen Oustad, a prominent Norwegian-American who designed major structures in the region.

Northern Pacific Bridge Number 9 is a deck truss bridge and was built in 1924 and designed by Frederick W. Cappelen, one of four prominent Norwegian-American city engineers in the early 1900's. Railroad use of the bridge ended in 1981 and in 1999 the bridge was opened to bicycles and pedestrians.

I-94 Dartmouth Bridge is a steel girder bridge that was build in 1964 and designed by Parsons Brinckerhoff, Quade and Douglas. In contrast to other bridges in the area, the Dartmouth bridge is somewhat generic aesthetically and uninspired architecturally. The bridge, however, carries 167,000 vehicles daily, more vehicles than any other bridge in the state of MN.

The 10-Mile course crossed over the Mississippi River at the Franklin Avenue Bridge, officially the F.W. Cappelen Bridge. Completed in 1923, the bridge, a reinforced-concrete open-spandrel arched design, was designed by Frederick W. Cappelen with the assistance of Kristoffer Olsen Oustad.

It was at this juncture in the course, at the Franklin Avenue Bridge, that both marathon and 10-mile runners converged onto the same course to run into the finish together.

The Short Line Bridge, which opened in 1880, brought Milwaukee Road trains from St. Paul into the Milwaukee Road Depot in Minneapolis. Prior to the bridge being build, passenger traffic from St. Paul headed southwest out of town, crossed the Mississippi River at Fort Snelling, and returned along present day Hiawatha Avenue to arrive in Minneapolis. The bridge allowed St. Paul trains to go west out of the city and cross directly into Minneapolis, hence shortening the route significantly. The locals called this the Short Line and the bridge therefore became known as the Short Line Bridge. The last regularly scheduled passenger train crossed the bridge in 1971.

The ALARC Wall.

ALARC, a non-profit organization, was founded in 1981 by Bill Wenmark and the students of his training program for first-time marathoners. The club has since become the largest marathon training program in the US with members throughout the world. The 14-week training program prepares runners for Grandma's Marathon in Duluth, MN and the Twin Cities Marathon in Minneapolis, MN.

Lake Street-Marshall Bridge opened in 1992 and replaced a wrought-iron bridge built in 1889. The Lake Street-Marshall Bridge has the longest clear span, 550 feet, of any bridge in St. Paul. The bridge was beautifully designed by Howard, Needles, Tammen, and Bergendoff with the following features: the deck has cut stone piers for guardrails, retro style lighting, and wrought-iron railings.

Mile 5

Shortly after passing under the Lake Street-Marshall Bridge I crossed the electronic timing mats at the 5-mile mark. My time as displayed on the race clock: 39:29. I decided before the race that I would not look at my Garmin to check pace or distance during the race. Obviously, each mile of the course is clearly marked with 7' plumes, but at no point in the race did I check my pace or time elapsed. I wanted to "push" during the race and see how consistently, or not, I could run each mile.

There were ample fluid stations along the 10-mile course: 3, 4.5, 6, 7, 8, and 9. Mile 22, mile 6 of the TC 10-Mile course, was sponsored by Target Stores, Inc. The volunteers did a great job distributing both water and Mountain Blast flavored Powerade Ion4 as the runners passed through the fluid station.

Volunteers wrapped runners in Heatsheets shortly after they crossed the finish. The Heatsheets are wrapped around the upper body and secured with a self-adhesive sticker.

Volunteers assisting runners with their bags.

Gina, Lisa, and myself posing fashionably in our Heatsheet shawls.

I officially finished the 10-Mile in 1:17:53 with an average pace of 7:48 per mile. I hit the timing mats at the 5-mile mark at 38:45. Comparing the time elapsed for the first 5 miles with the second 5 miles - I was only 23 seconds slower for the second 5 miles.

There were 7549 overall finishers, 2917 male finishers, and 4632 female finishers. The average finish time was 1:35:04.

The view of the race course from our window at the Kelly Inn.

The Kelly Inn was conveniently located about a half-mile from the finish. Shortly after finishing the race and selecting a few high-salt and high-carb snacks in the post-race area we went back to the room to shower before returning the the finish line to watch the marathon runners.

John Ireland Boulevard. The TCM wheelchair athletes, wheelers, started at 7:55am.

TCM lead cyclists.

TCM lead patrol cars.

TCM lead patrol bikes. Oh, the fanfare ...

Sammy Malakwen.

Sammy Malakwen (M33), the Twin Cities Marathon overall winner, crossed the finish in 2:13:11. The second and third males Joseph Mutinda (M37) and Weldon Kirui (M22) finished in 2:13:24 and 2:13:31 respectively. The first three male runners were also first in each of their respective age divisions.

Gina, Lisa, Jacki, and myself near the finish.

Yeshimebet Bifa.

Yeshimebet Bifa (F27), the first female, finished in 2:28:24. The second and third females, Nadezdha Leoneva (F27) and Emily Harrison (F25) finished in 2:32:53 and 2:32:55 respectively. Yeshimebet had more than a 4 minute lead over her competition!

The TCM is advertised as the "Most Beautiful Urban Marathon in America". Although I have yet to run the marathon course I will confirm that the TCM finish line, including the last half-mile to the finish, is a spectacular sight to behold.

Gina and Val.

Val and soon-to-be-born baby girl came out to spectate and cheer on the runners. Val had both Medtronic inflatable beater sticks and an orange cow bell to "make some noise" as runners neared the finish.

Wanda heading for the finish with less than a quarter-mile to go. Wanda, an elite runner, finished in 3:04 and took 3rd in her age group. She averaged 7:08 min/miles for 26.2 miles. Go Wanda!

It takes all kinds ... this costumed runner finished around 3:15.

Runners exiting the post-race area.

There were 8534 overall finishers, 4858 male finishers, and 3676 female finishers. The average finish time was 4:20:14.

Rudi's Organic Boulder Half Marathon

2011-09-17T08:37:00.000-07:00

Saturday, September 10th

River Runner's at Coborn's in Sartell.

Monday, September 5th

A few race photos courtesy of Brightroom.

I'm quite impressed with my obvious running stride in this finishing photo. The vast majority of pictures taken of me during races seem to capture a somewhat awkward stride that doesn't seem compatible with any efficient running style. The race clock reflects the start time for the full marathon, 7:30am; half marathoners started at 8:00am.

Finish time: Gun: 1:53:47 Chip: 1:53:23

Splits: 57:32:94 1st half, 56:15:00 2nd half

Overall: 156/651

Age Group 40-44: 6/53

Females: 54/369

The Race

Rudi's Organic Half Marathon was held on September 5th, 2011 in Boulder, Colorado. The course was mostly offroad and meandered along dirt roads and rural lanes through the countryside. Farms, cottonwood groves, and ponds dotted the pastoral landscape along the out-and-back course's gently rolling hills. The common start and finish was located near Boulder Reservoir Park and Sixmile Reservoir.

The course climbs approximately 300 feet from the start to the half-way point. This is not a daunting climb in and of itself, however, the altitude at the start is 5200 feet above sea level. Again not daunting, but to a runner that lives and trains in Minnesota where the elevation is 1000 feet above sea level, this present a potentially formidable challenge.

Myself and my mom posing for a quick picture before the race.

Boulder Marathon Relay Teams.

We arrived at the Boulder Reservoir and parked the van just minutes before the start of the marathon. I dashed over to the start line to watch the marathoners take the first few strides of their 26.2 mile journey. After the last marathoner had crossed the mats I went back to the van to pin my race bib on my shirt and double check that I had 2 Gus in the side pocket of my handheld water bottle.

I heard the race announcer instructing the relay teams to congregate near the start. I ran back over to the start line and watched the marathon relay runners begin their leg of relay.

The Boulder Marathon started at 7:30am, the Boulder Marathon Relay started at 7:45am, the Boulder Half Marathon started at 8:00am, and the "Backroads 10K" started at 8:15am.

The foothills of the Colorado Front Range Mountains were a beautiful backdrop along the course. Several runners were performing a variety of warmup exercises; mostly various stretches, however, the runner on the far left was doing push-ups on the curb.

I ran a quarter-mile warm up and spotted these two runners. I surmised that it was quite likely that we (these two runners and myself) could warm up in close proximity to one another but the probability of running anywhere in their vicinity during the race approached zero.

The common start and finish line was located near the Boulder Reservoir Park and Sixmile Reservoir.

Let the racing begin! Start time for the half marathon was 8:00am. I positioned myself midpack as I wasn't sure how the high altitude would affect me. In addition, due to the metatarsal stress fracture I suffered in June, I hadn't been doing speedwork or logging any significant weekly mileage. So, I figured midpack would be a reasonable place to start.

Heading into an well stocked aid station. Each aid station featured a medley of carbohydrate goodies: Gatorade Endurance Formula, Eldorado water, Gu gels, Whole Foods bananas and oranges, as well as LaraBars.

I saw this front runner, returning on the far left, somewhere between miles 4 and 5. One of many advantages to an out-and-back course is the opportunity to watch the elites run as they return to the finish along the course.

The 2nd male was a few seconds behind the front runner. Again, being the trail/running tourist that I am, I veered to the left so I could get a quality unobscured picture of this amazing runner.

The first three runners were all within seconds of each other. One objective observation, the first three runners were somewhat indistinguishable from one another. Specifically, they were male and Kenyan. Where, I wonder, are the all the dynamic female Norwegian/Swedish elite front runners? Perhaps a bit more training will allow me to one day proudly represent this underrepresented segment of the Boulder racing community; I just need to focus my training on the elite element of the equation.

I encountered the 1st female, returning on the far left, as I approached mile 6. She had both great form and a great stride. I yelled out, "You look awesome, go girl" as she passed by me.

The water stop at the half-way point along the course, 6.55 miles, was located along North 39th Street and Plateau Road. Elevation 5500 feet above sea level.

I had decided the night before the race to bring my handheld, filled with water, with me during the race. One of the side effects of high altitude is dehydration and I wanted to make sure that I had proper hydration between water stops. My handheld was half full at the half-way point so I stopped at the water stop and picked up two cups of water to refill my handheld. I also grabbed two orange wedges, no doubt the most delectable orange wedges I had ever eaten, before crossing the half-way timing mats and heading back to the finish.

We were treated to a majestic view of the Rocky Mountains as we returned to the finish.

The section of hard-pack gravel road offered a few words of inspiration and motivation to the runners as they neared the finish.

There was a short bit of asphalt road and an "enjoyable" hill climb in the last mile and a half to the finish. Several spectators gathered in the intersection to cheer runners on and direct them to the finish.

Runnin' it in cross country style ...

The last quarter-mile was again on asphalt. There was a nice mix of surfaces to run on in this race. The race was predominantly run on hard-pack gravel roads with short interspersed sections of asphalt.

Two adorable children distributing the finisher medals to the runners.

Myself, sporting my special commemorative race medal, and Chris.

In addition to the race medal, runners also received a beautiful long sleeve technical running shirt, quality technical running hat and a Boulder Marathon beverage glass with the race logo.

The post race lunch was provided by Rudi's Organic Bakery. The finish area was well stocked with Gatorade, water, organic fruits from Whole Foods (orange wedges and bananas), and bagels. Boulder Beer was also available, however as I'm a bit of a lightweight after running, I declined exchanging my beer coupon for a "cold one" and instead refilled my handheld with water.

The overall full marathon winner, Kenyon Neuman of Boulder, CO, on the right. Finish time: 2:31:39.

Female winner, Gianna Fable of Boulder, CO. Finish time: 3:11:40.

It was a beautiful Labor Day morning and several runners, along with their families and friends, congregated near the finish area to watch the remaining runners cross the finish.

Gu and/or Hammer Gels are a requirement on long runs but my craving for orange wedges during and after this race simply couldn't be sated!

Myself and my mom at the finish.

Mom and I sporting our temporary Rudi's Organic tattoos.

Well, I simply can't leave my mom alone and unsupervised at a race site. Shortly after the finish, and some much needed refueling and a change into dry clothing, I returned to the post race site to meet up with my mom. In my absence, she had wandered over to one of the tents where she received a Rudi's Organic tattoo on her midsection. Next time, I will keep a much closer tab on her whereabouts.

This was an awesome race in an absolutely beautiful part of the world. Initially, I was concerned about the high altitude and the negative impact it could potentially have on both my pace and my perceived effort during the race. I did have a buildup of pressure in my sinuses from miles 2-3, in conjunction with a slight headache, and thought that it could be an early symptom of mountain sickness. However, by mile 4 the sinus pressure was gone and I didn't experience sinus discomfort or headache for the remainder of the race.

*******************

Just a few more pics of me and my mom...

Mom and I at the Alpine Visitor Center in Rocky Mountain National Park.

Mom and I comfortably perched on the bench seat of a pontoon at the Horsetooth Reservoir.

Mom and I at the New Belgium Brewery in Fort Collins, Co.

I love you mom!!

Great River Ragnar Relay 2011

2011-08-29T09:00:00.000-07:00

Saturday, August 27th

Group run, 6.1 miles, from Coborn's.

RAGNAR Race Report - August 19-20th, 2011

Friday, August 19th

The Ragnar Relay odyssey began Friday morning at 9:30am when we, Van #2, met at Cindy's house to load up our gear in Michelle's Suburban and embark on our journey to the first major exchange in Modena, WI.

Each runner was limited to one medium-sized duffel bag, within which to pack 2 pair of running shoes, running outfits, non-running clothes, and misc. nutrition items. This seems a reasonable sized bag for a two days race, however, I found myself rolling my clothes in ever tighter rolls and filling the space inside my running shoes with misc. small items so that I could zip the bag without worry of breaking the zipper.

Cindy adding a bit of bling to our team van.

The visibility in rear view mirror was largely obscured with the exception of a small 2"x6" area in the far upper right corner.

Van #2 from the left: Kelly, Shannon, Kelli, Michelle, Mike, and Karen.

We stopped at the Keys Cafe and Bakery in Woodbury, MN to carb-load and discuss our race strategy.

We arrived at the first major exchange which was located in Modena, WI. Van #1 started at 10:00am in Winona and we needed to be on site in Modena at least an hour in advance of the last runner for Van #1 arriving at the exchange. We filtered into a pole barn for some general race instructions and safety protocol requirements.

We proceeded to packet pick-up to retrieve our goodie bag. The goodie bag included temporary Ragnar tattoos. Devoid of any tattoos, this was my opportunity to be a rebel and "ink" my upper left shoulder.

Mike and Kelli in agreement concerning the course directions.

Van #1 from the left: Cristy, Clem, Kim, Kelly, Zach, and Jeni. Legs 1-6.

I briefly chatted with Kris and Anita for a few minutes at the Modena,WI exchange.

Teams have the option of expressing their creativity on their vans as well as on their persons. Team, Ragnar 911, winners of the GR Ragnar Relay "Far Out Fashion Award" in 2009, had amongst the best running costumes, van decorations, and charismatic running style on the course.

One of the Ragnar 911 teammates "issuing a citation" to an unattended vehicle for disturbing the peace due to an activated car alarm siren. Interestingly, this was a very common phenomenon, the blaring of vehicle alarm sirens, as many of the teams rented vans for the race. Runners unfamiliar with the van's security alarm would unwittingly trip the alarm and not know the procedure to deactivate to siren.

Kelly, Kelli, and myself.

Flowing from the fact that I have rarely run in just a sport's bra, the skin tone of my midsection appears incongruous with my arms and legs. However, it was exceptionally warm and humid in Modena and had I packed a bikini I most assuredly would have shed the running gear in favor of a running outfit with less fabric.

The general store at the first major exchange in Modena, WI.

The "Law" stretching out her IT band. The general store offered a variety of beverages and snack items. They were very gracious Ragnar Relay hosts and offered free peanut butter and jelly sandwiches to all the Ragnar runners and volunteers.

This photo is a bit deceiving and requires some clarification. I do NOT have abdominal rolls as this unflattering stooped over posture would suggest. It is most likely an artifact of the angle of lighting or some other unexplained phenomenon that only manifests during photo ops.

DMers from the left: Shannon, Kelli, Anna, Erin, and Greg. Anna, Erin, and Greg were runners for the team, "Better Than Bond Girls: Dirty Martinis".

Jeff, Greg, and I watched several runners as they arrived into the exchange. Each incoming runner handed off a snap bracelet to each outgoing runner. The snap bracelet could be pulled into a straight band which when tapped on a runners wrist would collapse and fold around the wrist securely. Jeff and his wife, Sarah, ran with the team, "24 Screaming Hammies".

Ragnar is truly a front-row seat to the latest fashions. This haute couture gold leotard and black leggings, perfectly accessorized with a red headband and matching wristband, is scheduled to debut at the Spring/Summer event in Milan, Italy. We here in the Midwest are pioneers of the fashion industry.

The signage at Ragnar was superb. The entire course, from Winona to Minneapolis, 192 miles, was clearly marked with large directional signs. Each sign was outfitted with a red blinking light to keep runners on course in low light conditions and at night.

Jeni and myself in Modena, WI.

Cindy was an awesome driver and one of the most avid cheerleaders on the course.

Two large orange flags were distributed to each van at check-in. To increase the visibility of runners/support crew on the roads Ragnar rules require that a flag accompany every Ragnar participant that crosses any road along the course. Failure to comply can result in team disqualification.

Kelli assisting Michelle with her safety gear.

Any runner that will not finish a leg by 7:00pm or any runner beginning a leg after 7:00pm is required to wear a reflective vest, headlamp, and tail light.

The Ragnar Relay was a constantly moving "city of vans and their runners" that inhabited each exchange only briefly before departing for the next exchange.

Cindy, Mike, Karen, and Kelli.

We briefly stopped at the Fort St. Antoine roadside historical marker on Great River Road, south of the small town of Stockholm. The 17th century French fort was erected in 1686 along the shore of Lake Pepin, in Wisconsin.

Saturday, August 20th

Karen, Kelli, Michelle, and I slept soundly for several hours at the last major exchange in this spacious Coleman 4-person tent.

Pancakes and coffee were served in the morning by volunteers from Bolder Options. Bolder Options is an activity based one-to-one mentoring program that incorporates running, biking, academic goal setting, and volunteerism to build self-esteem and healthy habits in 10-14 year old youth. Proceeds from the breakfast went to support Bolder Options activities.

The motto of Boulder Options, "All it takes is all you've got", could aptly be applied to the runners of Ragnar too.

Karen and myself.

The Final Legs for Van #2

Runner #7 - Mike

Clem, Van #1, handing off the snap bracelet to Mike, Van#2, as we all prepare to run the last of our three legs. Mike's last leg was a very hard 6.5 mile run; the total mileage for runner #7 was 17 miles.

Runners preparing to run their next leg assemble near the exchange site. Ragnar officials call out team numbers as the current team runner approaches the exchange. After the team number is called out, the next runner enters the chute and waits for the current runner to arrive and hand off the snap bracelet.

Shortly after Mike departed the exchange we headed back to the Suburban and prepared to meet Mike at the next exchange. Cindy turned the key in the ignition and heard a clicking followed by silence. The battery was dead. The back door had been left slightly ajar, enough to cause the accessory lights to deplete the battery during our 4 hour layover, and the only way we were going to meet Mike for the hand off was to get someone to jump the battery. Cindy recruited some runners that were parked in close proximity to us, and within minutes, we were on the road.

Kelli, Mike, and Michelle checking the distances and course elevation for their last leg.

Richelle, running with "Salty Nuts", and myself.

Note the runner draped in a banana skin in the background. There is ample freedom of expression at Ragnar and if running a 192 mile relay in August in MN in a banana skin costume appeals to you, then by all means, don't be dissuaded.

Runner #8 - Kelly

Kelly waiting at the exchange for Mike to arrive. Kelly's last leg was 6 hard miles; the total mileage for runner #8 was 20.4 miles.

Runner #9 - Shannon

My last leg was a moderate 4.2 miles; total mileage for runner #9 was 16.5 miles. Passing under 4 bridges along Shepard Street. I met and ran with Robin for the first 3.5 miles then solo for the remainder of the run.

Runner #10 - Karen

Karen arriving at the exchange as she completes her last leg.

Karen's last leg was a moderate 4.5 miles, the total mileage for runner #10 was 13.5 miles.

Runner #11 - Kelli

Kelli heading out for a hard 4.4 miles. The total mileage for runner #11 was 11.5 miles.

Runner #12 - Michelle

Michelle running her last leg, an easy 3.8 miles, and also the last leg of the Ragnar Relay. We all met Michelle about a quarter-mile from the finish and ran it in with her as a team. The total mileage for runner #12 was 14.7 miles.

Pictured clockwise from the upper left: Zach, Cristy, Kelly, Clem, Kelly, Jeni, Shannon, Karen, Mike, Kim, Kelli, and Michelle.

Team, "We Like to Move It, Move It" crossed the finish in 27:29:51 with an average pace of 8:28.

We received a substantial, weighing in at nearly 6 ounces, finisher medal. Quite versatile too, the medal doubles as a bottle opener.

In summation, this was an amazing running experience and I'm so grateful that Clem asked me to join his team. Ragnar is first and foremost a race, but Ragnar is so much more than just a race, it's about camaraderie and friendship with the Ragnar community. Thank you team, "We Like to Move It, Move It", for everything!

Great River Ragnar Relay 2011

2011-08-24T11:47:00.000-07:00

The Great River Ragnar Relay was truly an awesome experience. Our team, "We Like to Move It, Move It" finished in 27:29:51 with an average pace of 8:28 for 192 miles. We placed 67th out of 280 total teams, and 21st out of 140 Open Mixed teams. You guys rock!

Full race report soon.

Pictured clockwise beginning in the upper left: Zach, Cristy, Kelly, Clem, Kelly, Jeni, Shannon, Karen, Mike, Kim, Kelli, and Michelle.

Cleared to Run

2011-08-02T08:14:00.000-07:00

This has been the longest period of time that I have been absent from posting on this blog. The absence was due to a metatarsal stress fracture, an overuse injury, in my left foot which occurred on June 11th of this year at the Sour Grapes Half Marathon.

Back on the Roads

After successfully completing two weeks of jogging at a 10-12 minute pace, with absolutely no pain or discomfort in my foot, I have been cleared to resume a full training schedule.

Group run from Coborn's. It was great to see everyone again!

Great River Ragnar Relay

The Great River Ragnar Relay is the Twin Cities race for the Ragnar Relay Series; there are 16 Ragnar Relay races throughout the US. The Great River Ragnar Relay starts in Winona, MN and finishes in Minneapolis, MN. The 192 miles relay skirts along the Mississippi River and includes a short jaunt through Wisconsin.

Mixed Ragnar team, "We Like to Move It, Move It" from left to right: Cristy, Zach, Karen, Kelly, Kathy, Kim, Clem, and myself at Old Chicago in Roseville.

Ragnar Relay Race Essentials

I ordered the Petzl Tikka Plus 2 headlamp and official Nathan LED reflective vest from the Ragnar online store. The Tikka Plus features 1 high-output LED, one red LED, and five lighting modes (three continuous and two strobe). The white LED delivers 50 lumens providing visibility up to 35 meters. The red LED can be used to preserve night vision and also functions as a strobe for increased safety.

First Night Run

Tuesday morning, for the first time ever, I ran by only the light of a headlamp. After some minor sizing adjustments I donned my brand new Tikka Plus headlamp, and while the rest of my neighbors were fast asleep, I ventured outdoors and onto the road for a 1-mile gear test run.

I quickly settled into a comfortable pace and heard only the sound of my rhythmic footfalls on the pavement. The Tikka Plus fit comfortably, stayed in place, and provided amazing illumination. A few minutes into the run I turned off the LED light and ran in total darkness, there was a heavy cloud cover and little ambient light from the stars. I noticed that the painted white lines on either side of the road were surprisingly quite visible and used them to gauge my position on the road. I turned the headlamp back on a quarter-mile from the house and jogged the remainder of the run.

Running at night is truly one of the most serene experiences I've had on the road. During the day there are myriad visual and auditory distractions that can interrupt the flow of a run. Night running, specifically at 2:00am, offers the absence of vehicle traffic, barking dogs, and most other sources of background noise; very peaceful indeed.

Sour Grapes Half Marathon

2011-06-21T08:06:00.000-07:00

The 10th Annual Sour Grapes Half Marathon was held on Saturday, June 11th, at the Northland Arboretum in Brainerd, MN. The race benefits the non-profit organization that cares for the 540-acre arboretum.

Eda and I posed for a quick picture before the start.

Note: Clinical symptoms of my left foot - None. All bones and joints in perfect articulation. Soft tissue perfectly intact. No swelling or inflammation present. More succinctly, my left foot is race ready.

There was a mass combined start at 8:45am for both the Half Marathon Run and the Half of a Half (10.55K) Run/Walk. There were 113 runners (44 males, 69 females) participating in the half marathon. The course was a 6.2-mile loop trail; half marathoners ran the loop twice.

Eda a few seconds after the start.

After a short jaunt along a flat gravel/dirt road we merged onto a narrow trail that led into the woods.

A significant portion of the trail meandered through towering tree lines which shielded runners from the sun .

The race course was relatively dry with the exception of a short length of trail that crossed over a small creek. Several wooden planks had been arranged to span the water.

The course was an absolute oasis of green. Although there wasn't any arduous hill climbs, the constantly undulating landscape provided significant challenge.

The dull ache which began on the lateral side of my left foot around mile 2 had migrated to encompass my entire left forefoot by mile 5. I veered off the course a few feet and stopped to stretch my foot and assess the possibility that continuing to run may cause substantial injury. I tested my range of motion and noted that it was markedly decreased; the possibility of injury became the probability of injury. I decided to walk in the remainder of the first loop and take a DNF on the race.

I walked to the finish area and grabbed a bottled water and a banana before proceeding to scout out a sunny location to watch the runners come in. It was a beautiful day, and if I wasn't going to race, then I was most assuredly going to enjoy the weather.

Miller Casey was the overall winner - crossing the finish in 1:18:13. The first female, Sarah

Woodland, crossed the finish in 1:34:25.

There were several younger runners that finished the Half of a Half Marathon. This amazing little runner kicked it in a she drew closer to the finish line.

Eda crossed the finish at 2:03:37 and gained a new half marathon PR! Great job, Eda!

Stress Reaction of the Second Metatarsal

History: No (none, nada, zip, zero, zilch) previous clinical symptoms.

Findings: X-ray confirmed periosteal reaction.

Diagnosis: Stress reaction of second metatarsal of left foot.

Prognosis: Good. I should be able to resume an active lifestyle (run) within a few weeks.

My gait changed noticeably in April of this year when I resumed running after sustaining a torn/ruptured plantaris tendon in my right leg in March of this year. The stress reaction observed in the metatarsal is the result of shifting a disproportionate amount of my weight to my left foot to compensate for muscle weakness in my lower right leg. A lapse in good judgement resulted in my ramping up the mileage too quickly after the plantaris injury. Lesson learned.

Looking Forward

Despite the injury-blighted past few months I stubbornly embrace my panglossian attitude. So, what can I do differently going forward? Obviously, it would be of great benefit to me to stretch more, both before and after runs. I generally don't take vitamins and minerals but I'm strongly considering taking a daily calcium tablet (maybe even a multi-vitamin). I certainly don't want to contend with osteoporosis in the future and this would help mitigate the detrimental effects of age on bone density. Lastly, visiting a chiropractor periodically to maintain proper alignment and to identify potential weakness before injury occurs. In addition, twice monthly visits with a massage therapist should keep my running muscles primed for the trails.

Afton Group Run & Brian Kraft Memorial 5K

2011-06-09T09:59:00.000-07:00

Afton Trail Group Run - Saturday, June 4th

Afton State Park is a beautiful park located along the St. Croix River and hosts the Afton Trail Run 25K and 50K races on July 2nd. The course is very challenging, especially in July when temperatures can significantly influence racing ability, and familiarity with the course before the race can be very helpful during the race.

Greg and I left for Afton State Park early Saturday morning. Upon arriving at the park, I stopped at the park office to renew my annual pass. As I returned to my car I noticed the driver that had just pulled up next to us had a blue mohawk. Perfect, Clem is here! I hurried over to his car, talked to him briefly, and planned to meet up with him shortly near the trail head. Clem had invited his friends Chad and Jason to the run, and Jason had invited three of his running buddies.

There are 18 miles of trails at the park. The trails plunge into deep ravines and climb up to ridgetops that overlook the St. Croix River Valley.

Chad, Todd, and Clem.

We all felt great for the first few hills and ran them with fresh legs and boundless energy.

There are several stretches of the trail through the grasslands where we were exposed to full sun.

The elites rounding the corner and coming in strong!

Greg and Jason took the lead and ran the stairs.

The rest of us determined that the stairs would be a great place to walk and give our running muscles a slight reprieve before the next hill.

The are 5 miles of trail designated for horseback riding throughout the park. We encountered two riders and their horses along a rolling section of the trail. I may have to check the fine print on the ATR race website. Is the ATR a "footrace"? By definition, a race is an attempt to beat an opponent in a contest of speed. I think I would have a huge advantage over my competition if I arrived at the start on horseback.

Scott, Greg, Chad, and Jason.

Water Stop! There was a single hand water pump near the Backpack Campground. There are 28 hike-in campsites in the campground; there are no drive-in sites. The water was cold, very cold, and tasted better than any water I have ever tasted!

Two people enjoying the morning by canoeing the St. Croix River.

Another tough slog up a steep incline. The overall elevation gain and loss during the 15.01 mile run was 1609ft and 1617ft, respectively.

The ATR course was not marked on the trail so we had to stop periodically at the park maps to orientate ourselves on the trail and determine which trails to continue on. I hovered in the background and offered little assistance here as my map reading abilities are sub-par. In fact, had I been leading us on the run we would most likely still be in the park and foraging for food at this point.

Afton trail finishers! This was just a great group run. I look forward to seeing everyone at Afton on July 2nd!

Brian Kraft Memorial 5K - Monday, May 30th

Due to a undetermined major malfunction of my new camera I only have 3 pictures of the Brian Kraft Memorial 5K.

Several weeks ago I was rearranging the vast collection of unrelated miscellaneous items in the center console of my car. As luck would have it I also had a large-mouthed glass of water sitting in the beverage holder adjacent to the center console. When I grabbed my camera, with what I thought was a good grip, and attempted to put it on the passenger seat, I ended up dropping it into the glass of water. Panicking, I quickly reached in to the glass and retrieved my camera but only ended up dropping it in the water again. So, whatever electronic circuitry hadn't been completely submerged in water during the first immersion was subsequently inundated during the second immersion. Hence, the new camera (that malfunction at the 5K).

A few minutes before the start. Pictured from the left: Eda, myself, Anita, Gina, Paul, and Molly.

Pictured from the left: Molly, Anita, Lisa, Gina, and Wanda.

Yes, this next picture was taken after the finish of the 5K. The 20 or so pictures that I took during the race turned out more like pictures of Monet paintings than the crisp race pictures I usually get. There was significant precipitation before the race, in fact, it was an all out downpour of rain with sporadic lightening. Although it was not raining during the race, I'm guessing that the there was enough moisture in the air to sufficiently adhere to and distort my camera lens.

I finally got to meet up with Shawn at a race. He's a smokin' fast runner!

I finished the 5K in 24:20 with an average pace of 7:50. My goal pace was anything under a 8:00 min/mil. Goal Achieved!

Growing Green 20K

2011-05-26T07:33:00.000-07:00

The Growing Green 20K was held in Rush City, MN on May 22nd. The 20K course traversed through the wooded trails, fields, grasslands, and hills of the 400 acre Treasured Haven Farm.

Treasured Haven Farm is a Minnesota Century Farm located in the scenic St. Croix River Valley and owned by the Johnson family. The farm has a CSA (community supported agriculture) program. Consumers can buy local, seasonal food directly from the farmer.

Myself and Greg sporting our handhelds!

I recently purchased a Nathan Quickdraw Plus Handheld water bottle. The bottle holds 22 ounces of fluid and has an integrated zipper pocket large enough to accommodate 2 Gu packets. The adjustable padded mesh strap fit snugly, yet comfortably, around my hand.

Shortly after being directed by a friendly volunteer to an available parking spot, I headed over to the trailer for packet pickup. This picture, specifically the free-range chickens, is so reminiscent of Grand Cayman. Here at Treasured Haven Farm, as on the entire island of Grand Cayman, happy chickens roam freely (yes, chickens are happier when they have a little wing and leg room).

Once inside the trailer I was greeted by two friendly race volunteers. I told one of the volunteers my name and she handed me a bib and a t-shirt. The other volunteer had printouts of the course. In hindsight, I should have given more than a cursory glance at the map as this was not simply an out-and-back on the road.

Not only were these two busy working on their farm, they were also busy volunteering on the course and at the water stops for the runners. The back of his cross country shirt reads, "Sprint now and forever hold your place".

Runners near the start a few minutes before the 9:30am start time.

Trail racing has a slightly different start line protocol and ambiance as compared to road racing. Runners generally "toe the line" in road races, whether the line is clearly marked on the road or not, and quietly await the sound of the start gun.

Trail runners on the other hand casually assemble in the general vicinity of the start line and engage in light conversation until the sounds of the start gun propels them into motion.

Due to the elite running crowd at this 20K, a mere cyclist would not have been able to keep a sufficient lead to guide us to the finish. Instead, our lead bike needed to be outfitted with an internal combustion engine.

A few minutes before the start a race volunteer explained how to run the course.

There were 15 runners, 8 males and 7 females at the 20K.

Many of the larger tree roots along the course had been spray painted orange. I have seen this done on several trail racing courses and always appreciate the effort by the volunteers to make the course as safe as possible for the runners.

Patty, just out for a run alongside some hay bales!

Patty and I running through a beautiful section of grassland bordering the woods.

The first water stop. The volunteers were all so kind. They distributed both water and Gatorade.

One of many inclines where my DS Trainers were found to be woefully lacking in traction. Although the DS Trainers are light weight and extremely comfortable, they are truly designed for road running. My next shoe purchase will most likely be a good pair of trail running shoes (and not in white like my DS Trainers, but in some earth tone color).

I can see the trail on the other side! All I need to do is wade through knee deep water to get there!

The upside to all the creeks crossings on the course is that I emerged from the creek much cleaner than when I had entered.

Laura caught up with me at a water stop and we subsequently ran together for a mile or so. She had a baby last year and enjoys running as a way to stay active and fit.

Laura crossing the creek on a wooden plank.

Spectators cheering the runners on! Note the orange arrow on the trail. Orange arrows were spray painted throughout the course when there was either ambiguity where the trail diverged or simply to keep runners on course. (Yes, I did manage to get lost on the course, but that is not the point of discussion here.)

Several runners debating which trail was part of the course and would take us to the finish.

Between miles 9 and 10 I must have missed the turn that would have kept me on course. After slogging through a very wet and muddy energy depleting section of the trail, I noticed the arrow on the next sign I would pass was pointing in the wrong direction. More specifically, I was running in the wrong direction.

I stopped and surveyed the area. There were no runners in sight so I decided to just pick a trail and find out where it led. I ran about a quarter mile and spotted the farmhouse (start/finish line). I started to run to the farmhouse but then noticed two runners emerging from the woods. I ran back along the grassy trail to join them and run with them to the finish.

We slogged through another section of very wet and muddy trail, walking through mud while holding on to tree branches alongside the trail to maintain our balance. Once again, we came upon a sign pointing in the opposite direction that we were running. We stopped running and surveyed the area (yes, there was a fair bit of area surveying during this race). We decided to get the farmhouse in view and run a straight line to it.

Just as we were about to implement our "Run Straight to the Farmhouse Plan" we noticed a runner a quarter mile out on the trail. We waited for her to reach us. Perhaps she knew the course. After some more discussion we concluded that the "Run Straight to the Farmhouse Plan" was the best option.

The four of us banded together the last two miles of the race and as we neared the finish I yelled, "Team Awesome coming through!" We crossed the finish line at 2:16:48.

No, for the last time, I'm telling you ... I did not fall on the trail today!!

A superb finish by Greg! He ran an amazing 1:48 on a very wet and muddy 20K course and took 3rd overall.

Awards were given to the top three male and female finishers.

No doubt, if I hadn't taken some off-course excursions to survey the landscape while the race clock was ticking, I too, would have received a very nice finisher's award. If that's not plausible reasoning, then my second thought would be the sheer weight of my 22 ounce handheld filled to the brim with water, slowed me down considerably.

This was just an absolutely fun race. The trails throughout the Treasured Haven Farm were very well maintained and meandered through some very beautiful sections of their land. Thank you, Johnson family, for a great race!!

Runnin' in the Ruff

2011-05-10T07:40:00.000-07:00

The 18th Annual Runnin' in the Ruff 10K, which could have just as appropriately been billed as Runnin' in the Swamp 10K, was held in Milaca at Recreation Park on May 7th. The race is part of the Upper Midwest Trail Running Series. The race course followed over hills and ridges along the strikingly picturesque Rum River.

We gathered near the course map at 9:50am as one of the race officials went over the preliminary details of the course. There was a partial quote by Robert Frost on the race map, "Two roads diverged in a wood and I took the one less traveled". Perhaps a more apt quote would have been, "Two trails diverged in the wood and I took the one with more water obstacles".

We left the park shelter at 10:00am and proceeded to walk a half mile up into the woods where the start was located. It was a beautiful day for a race, partly cloudy and temperatures in the 50s.

Agility drills! The race director obviously mapped out this run to prepare the runners for the technical trail ahead. Walking over the diagonal wood slats on this walkway focused us mentally on our footing, perfect preparation for the tree roots and rocks to come.

A few minutes before the start: Kayla, Bonnie, Ron, Val, and myself.

We ran a quarter-mile on a gravel road before stopping momentarily as the mass of runners converged onto a singletrack trail.

The first mile through the woods was slightly technical singletrack, with tree root and rocks hidden under last fall's leaves.

The singletrack opened up into a large grassy field and runners were able to hit their stride and find a comfortable pace.

What's so noteworthy about this picture? This section of the trail alongside the fence was one of the last stretches of dry trail in the course; the remainder of the course was varying degrees of wet, soft, and sticky earth.

Is this a bog or a swamp? Up to this point in my running adventures, I lacked a working definition and therefore knowledge of the distinction between the two states. A swamp is a seasonally flooded bottomland with more woody plants than marsh and better drainage than a bog. A bog is characterized by wet, spongy, poorly drained ground generally surrounding a body of water. I'm concluding from the above description that I can now check off "swamp" as terrain I have run on.

This runner cleared the creek by backing up, taking a running start, and hurling himself across the water with a long stride.

My initial approach to the water, and mud to a lesser extent, was to make every effort within reason to avoid it. If running the tangent also meant getting my feet wet, then I would rather add distance to the race while keeping my feet dry (and hopefully stave off the formation of blisters). At least, that was the thought process before the race started.

By the time I reached this creek my aversion to water, and getting my feet wet, had completely resolved. I ran straight through the water without hesitation, shunning the narrow beam that hovered just above the waters surface.

These three intrepid runners attempted to precariously balance themselves on the narrow beam as they crossed the creek.

I lost my left shoe in the mud as I attempted to run this section of the course. Fortunately, I was still able to balance myself with my forefoot in the heel of my shoe until I could slide my foot back into the shoe.

I nearly lost my shoe again in the muck as I attempted to run alongside this mud pit. I once again bent down, while quite surprisingly maintaining my balance all the while, and replaced the shoe back on my foot.

Yeah, a bridge ... a real bridge to cross over the water! Just the right angle of incline I needed to stretch out a cantankerous calf muscle too.

A water stop was located about 2.3 miles into the course, and again as we looped back at 4.4 miles in the course. The volunteer distributed small paper cups half filled with water. I found these cups to be the perfect size. So often during races, much of the water is discarded because the cups are too large or overfilled.

Many thanks to all the volunteers that making racing possible!

There were a few wooden pallets randomly positioned in this lengthy stretch of expansive swampiness.

After traversing the bridge spanning Rum River and descending down several stairs, we ran another quarter-mile on the grass to the finish area.

Bananas and bagels with peanut butter were offered at the finish line. Water and Gatorade was made available in the park shelter.

Myself and Val mired in mud. Not only did both of us run the course, we are both fashionably wearing the course!

This was Val's first trail race, and due to the fact that she is 3 months pregnant, it is also her baby's first trail race.

Ron and his daughter, Kayla, running to the finish together.

Bonnie crossing the bridge and headed to the finish.

Shortly after crossing the finish most runners removed their mud-laden shoes and socks and attempted to clean them in the Rum River or at this outdoor faucet. Note the runner's legs/ankles in the yellow shirt. No, he's not wearing compression socks!

This is the first race I have been to where most of the runners accepting awards walked up to receive them barefoot. This is the second race, the Trail Mix 50K the first, where I have seen runners discard their running shoes in the garbage after the race rather that try to separate the mud and muck from their shoes.

This is such a fun race and several runners added a bit of flair to their running attire. For those runners that have run the 10K in previous years, there is an understanding that both mud and swamp will be part of the challenge of the course.

Val ran the 10K in 55 minutes! She took 3rd in the 30-39 age division. Way to go, Val!

I crossed the finish with 1:01 on the race clock. This is the first race I have participated in since my injury in March. Although I still have some muscle tightness while running, I am back on the trails - Life is Good!

Trail Mix 50K

2011-04-26T07:23:00.000-07:00

Friday, April 15th

A few of us met up at Old Chicago in Roseville to discuss the Ragnar Relay in August. The Great River Ragnar Relay is composed of teams of 12 runners, each running 3 legs, for a combined running distance of 192 miles. The running distances vary from 3.0-9.4 miles, depending on the assignment of each runner in the Runner Chart, with a total race distance of 13.0-22.4 miles per runner. The race begins in Winona on August 19th along the Great River Road and ends in Minneapolis on August 20th.

Pictured from the left: Clem, myself, Cristy, and Jeni.

Saturday, April 16th

I had registered for the Trail Mix 50K in December of last year. This was to be my grand debut into ultrarunning. Had it not been for an unplanned tear in the tendon of my plantaris muscle I would have raced the 50K as planned.

Instead, I did have the opportunity to volunteer at the race, and had a great time working for Mary Anderson, of Anderson Race Management, recording bib #'s and times for the 50K and 25K runners as they crossed the finish.

The 50K runners began to assemble near the start line a few minutes before the 7:00am start time. The 25K race started a half hour later at 7:30am.

This is the last picture I took of the runners at the start. I switched my camera to video mode and recorded the 50Kers as they ran past me. Due to incompatibility of the video file generated by my old camera, I was unable to convert the file for Blogger.

(Chris Lundstrom, wearing a red shirt and black shorts, won the 50K in 3:23 with an average pace of 6:33.)

Shortly after the 50K start, Sarah and I went up the road in search of Starbuck's Coffee. We never did find Starbuck's, although I have a suspicion that it was located in one of the office building complexes that was closed on weekends.

I did attempt to ask my smartphone for the Starbuck's location. Genius prompted me to "say the business name or category" before the "listening" icon let me know that my phone was ready to assist in my search. I replied "Starbuck's Coffee". My phone responded by asking me if I wanted to send a text to Cathy. I tried again; this time emphasizing both enunciation and pronunciation of my intended destination. My phone responded by asking me if I wanted to call my mom. In hindsight, sending a text to Cathy or calling my mom may have proven to be more expedient in getting directions.

The advantage to running a loop course is the ability to drop a bag of race necessities near the start. Runners were able to refuel and/or change out running gear every 7.75 miles.

The 25K winner, green Run n Fun shirt, on the course.

Gary and I worked in the chute. We were positioned on either side of the chute as runners came in to cross the finish. This was not a chip event, so bib #'s and times were manually recorded. I recorded the bib #'s when they were visible on my side of the chute, Gary yelled out the bib #'s visible on his side of the chute. We worked great together; Gary did an outstanding job.

Bib #'s were manually entered on the keypad. The time keeping device assigned each bib#, and therefore runner, and accurate finish time which was then recorded on a paper printout. Runners entering the processing chute without bib#'s visible received an interpolated finish time based on runners finish times before and after them.

It was great to see David and Renee. After stopping by the chute to say "hi" to me, they ventured onto the course to find a good location to spot Greg and cheer him on.

Ben Kampf, the 25K winner, crossed the finish in 1:33 with an average pace of 6:00. The second place 25Ker, Ed Whetham, crossed the finish at 1:42 with an average pace of 6:37.

Mary Anderson (yellow/black jacket) of Anderson Race Management was such a nice person to work for. I gained a new perspective of the importance of having a clearly visible bib # to ensure an accurate finish time.

During my most recent race, the Get Lucky Half, I pinned my bib on either side of the zipper of my running jacket. Within a few miles, I had warmed up significantly, and decided to remove my jacket and tie it around my waist (bib# still attached to the jacket). Fortunately, the race was chip timed so my finish time was electronically recorded. Races like the Trail Mix, by contrast, that are not chip timed require bib#'s to be clearly visible to ensure an accurate finish time.

The mass start of the relay deposited an additional 320 runners onto the Trail Mix course at 9:30am.

Oh, I had all the comforts of home here in the chute. I spotted this blue plastic crate by the finish sign, and by turning it upside down, found myself a downright comfortable chair. Luckily I was able to sit in one place for several hours as the multiple layering of clothing needed to buffer against the wind limited my mobility greatly (yep, I'm all bundled up in no less that 3 pair of pants, two shirts, and a cold weather jacket!).

Greg finishing the last loop and heading "home"!!

Plantaris Muscle Tendon Tear/Rupture

In February I began incorporating speedwork into my weekly routine; in March I began hill training once a week. Speedwork, in combination with the hill repeats, resulted in significant improvements in cardiovascular fitness and a concomitant decrease in average pace.

I'm not sure at what point in my training I began to sustain more injury to my plantaris tendon than could be repaired, but during my run on March 24th my right calf muscle instantly tightened up 4.77 miles into the run. I knew immediately something was wrong and stopped running. A week later, after little improvement, I went to the doctor and was diagnosed with a torn/ruptured plantaris tendon. Ironically, 10% of people don't even have a plantaris muscle; the muscle is considered to be vestigial.

Presently, I am running again. Albeit at a much slower pace than prior to the injury. Since I began running 2 years ago I have had unlimited opportunities to revisit my anatomy books from college!

Earth Day 5K in Grand Cayman

2011-04-16T16:39:00.000-07:00

Grand Cayman is a premier scuba diving destination, widely considered to be one of the top five dive destinations in the world, and well-known for a plethora of both fish and corals. Chris and I traveled to Grand Cayman from April 3rd-11th with the express purpose of diving from sunrise to sunset, however, we were able to carve out a few hours Sunday morning to participate in the Earth Day 5K run and festivities.

Registration - Saturday, April 9th

Registration for the race was located at the National Trust for the Cayman Islands Visitor Center. The visitor center was located at Dart Park, less than a half mile south of Sunset House on South Church Street.

The island has an abundance of "free-range" chickens; they inhabit nearly every street side. It was quite an entertaining experience, being the North American resident that I am, to share the road with feral chickens and green iguanas.

Race Day - Sunday, April 10th

We arrived at the race at 7:15am. Several of the runners were wearing the race t-shirts we received at registration. There was a cooler stocked with bottles of water and cans of coconut water for runners to take with them during the race.

This pictures is a prime example of why it's important to take two pictures, just in case one of the people in the picture has their eyes closed. Moreover, a slightly different camera angle may have possibly obscured the unflattering effects of the island humidity on my naturally curly hair.

A few minutes before the start. The couple on the right are from Chicago, IL. They run 5K's to stay in shape, and were delighted to be able to participate in a 5K while vacationing in Cayman.

The front runners toeing the invisible start line. The course was out-and-back that incorporated a loop near the half way point. We started at the corner of Denham Thompson Way & South Church Street. This was a flat course, the highest point of the island is only 79ft above sea level, with maximum elevation of 39ft and minimum elevation of 15ft.

And we're off! Start time for the race was 7:30am. Although I didn't check the official weather statistics before the race, the temperature was in the mid-70's with considerable humidity. There were a few sporadic clouds in the sky, but for the most part, it was a beautiful sunny day in Cayman.

We planned to walk the 5K and therefore started near the back with the rest of the walkers. There were several walkers pulling wagons and pushing strollers with children on board. We were able to "blow past" this group as they stopped to adjust the toddler's clothing.

First Male.

First Female.

The loop part of the course involved making a right turn onto Fort Street, followed by a left turn on Mary Street, then rejoining and following South Church Street to the finish. Before the race we were verbally given instructions on where to turn in order to stay on course; the course was not marked.

The first and only water stop was located at the half way point in the course on Mary Street. They were distributing both cups of water and bottles of water.

We drafted off this pregnant runner (on the left) just long enough to gain the needed speed and momentum to pass them both. We were clocking in at around a 15:40 min/mil. and feeling strong, very strong indeed!

We caught up to these two 5Kers. The little boy was adorable, each time we would get within 5 feet of him, he would charge ahead about 20 feet before resuming walking. Just before the finish we were again within 5 feet of him, yet this time he didn't charge ahead. I yelled out and said, "You're almost there, you look great, you can do it"! He immediately charged ahead 50 feet before walking the last few feet to the finish. Both the little boy and his mother finished before us.

The finish line. One race official handed each runner a laminated plastic piece of paper with a number on it when they arrived at the finish. The number corresponded to the time the runner crossed the finish, which was recorded by a second race official. We finished in 48:16 minutes with an average pace of 15:43. Yes, we rocked this 5K!

When we returned from the race we exchanged our numbers for raffle tickets for the free prizes. (Note the sheet of paper delineating the turning points for the loop portion on the 5K course).

Awards were given to the first male and female, as well as the last male and female. Prizes included jewelry and gift certificates to local vendors. Participants were equally happy to receive both the first and last place finisher awards.

The post race area had oranges and bananas as well as water for the runners.

After the race we went back to the apartment, had lunch, and headed out for a shore dive. This sea pool was located 100 ft from our patio door.

Additional Pictures Taken in Cayman

Fresh fish are brought in daily from the fishing boats. People can either buy the fish to take home and cook or they can buy the fish and bring them to Hammerheads Restaurant and have them prepared.

Downtown Georgetown (the capital of the Cayman Islands).

Food is very expensive, as is everything on the island, and these tomatoes at $4.99 Cayman cost $5.25/lb. US dollar.

Cayman is a popular destination for cruise ships. There were 3-4 cruise ships moored in Georgetown every day, this deposits between 6,000-8,000 new tourists onto the island each day.

There are coconut trees all over the island. When we rented the Mitsubishi Outlander we were instructed to not park underneath coconut laden trees as any damage to the car would be our responsibility. So, each time we parked our car we had to first look up in the trees and check for coconuts!

Rum Point is a very popular destination for those seeking pristine white sandy beaches.

The post of Cayman wouldn't be complete without a picture of sunset. We stayed on the west side of the island and were treated nightly to front row seats of sunset. All along the west side of the island people stop to watch sunset, whether in a bar or sitting on the beach, sunset is a special event few miss watching.

Get Lucky Half Marathon

2011-03-24T08:26:00.000-07:00

Packet Pickup

Packet pickup for the Team Ortho Foundation Get Lucky Half Marathon was at the Depot Hotel in Minneapolis. I met up with Jessica Thursday morning at 11:00am, we both wanted to get there early so we wouldn't have to wait in long lines for our gear.

After picking up my race packet, I quickly browsed the merchandise at the expo. I was beyond elated when I saw an entire table of New Balance minimalist shoes. Yep, the WT10 Minimus Trail, my size conveniently located on the corner of the table, was just waiting there for me to try on. I slipped my feet into both shoes and walked the expo floor for a short distance. Perfect, just perfect! I replaced the shoes back in the box and headed for the checkout line.

Jessica and myself.

I spotted Richelle as she was busy working at the Monster Series table.

Get Lucky Half Marathon

The common start/finish was located on Mississippi River Blvd. south of Ford Parkway. Ford generously opened up their parking facility to the runners, and several volunteers assisted in directing traffic to available parking stalls.

It was great to see Ruth before the race! Many of the runners wore green running gear and several were also sporting temporary shamrock tattoos in the spirit of St. Patrick's Day.

Weather conditions at the start: low 30's with a 6mph SSE wind, cloudy and foggy with 80% humidity.

I positioned myself between the 1:40 and 1:45 pacers. My goal was simply a sub-1:40. The plan was to start out conservatively for the first mile, and then try to find my stride, give or take a few seconds, around a 7:30 min/mil. My previous PR, 1:40:41, was set last October at the Monster Dash Half Marathon.

Start time was 8:00am.

The course started on Mississippi River Blvd. and followed the Mississippi River along Shepard Road. The turnaround point at 6.5 miles was just north of St. Clair Avenue.

I checked my Garmin around mile 4 and noted that I was maintaining a sub-7:30 min./mil. Much to my surprise, and utter delight, this pace felt relatively easy.

I missed the overall winner. Pictured is the second male returning along the out-and-back course.

There were several signs alongside the road with quotes, one that read, "Obsessed is just a word that the lazy use to describe the dedicated." So true, I'm sure the overall winner of the Get Lucky Marathon is also quite a "dedicated" runner.

I ran with Jeff for about 5 miles. He is training for Chippewa-Moraine Ultra 50K in May and is a strong runner. I tried to keep pace with him, and I made a valiant effort for 5 miles, but found myself slowing significantly as we approached mile 10.

Mile 10 was a grueling mile and for the 7 minutes and 52 seconds it took me to traverse this distance, I lamented not bringing any carbs with me during the race. No PowerBar performance bars, no Gu, not even one lousy little peppermint candy. I thought the Gatorade at the water stops would provide sufficient energy for the race. Turns out, I was wrong.

Fortunately, a volunteer at the water stop just before mile 11 was distributing Hammer gels. Generally I wouldn't introduce anything new during a race, and as I have never trained with Hammer gel this would constitute something new, hence verboten. However, my options were limited, I could either take the gel and continue running or not take the gel and walk in the last 3 miles; I took the gel.

I noticed this sign for Gannon Rd around mile 11, then I noticed something else about this sign for Gannon Rd. By adding three letters to this sign, and "o" and an "Sh", the result is: "Go Shannon"!

Greg definitely found his stride during this race, and looked great as he passed me around mile 11.

By mile 12, I had regained the strength in my legs and the stamina to finish the race strong. When the going gets tough, the tough take Hammer gel!

Steve met me at the finish and we ran another 7 miles through the hills of Highland Park in St. Paul. My total mileage before, during, and after the race was 21.24 miles.

The last 10 pictures were taken through a Hammer gel encrusted camera lens. Regardless of how carefully I tried to open the gel and consume it without getting it all over myself and my camera, I failed miserably. The upside to this sticky debacle was that holding my camera became much easier as it was nearly inseparable from my running glove.

I attempted to take several pictures as I approached and crossed the finish line. No such luck, the shutter door covering the lens was now completely inoperable due to a thin film of Hammer gel covering the entire camera.

Splits: 7:30, 7:21, 7:29, 7:22, 7:30, 7:22, 7:28, 7:36, 7:31, 7:52, 7:44, 7:41, and 7:41.

I crossed the finish at 1:39:14, a new half PR!

Greg finished at 1:38, a new PR for him! Way to go, Greg!

After the race several of us met up at Chatterbox Pub on Cleveland Avenue. This was a great location as it was less than a mile north of the start/finish of the race.

Ultramarathoning

2011-03-12T14:14:00.000-08:00

Weather conditions for Saturday's group run: 18 degrees F, 16.8 mph NW wind with 24.2 mph gusts, and snow-covered roads.

What's the difference between a marathon and a 50K? The difference is only 5 miles...

I couldn't be more excited for my first ultra race! I just finished reading the January/February issue of Running Times and was pleasantly surprised that there were several articles on ultrarunning and a section specifically pertaining to 50K's .

Training For a 50K

Whether running back-to-back long runs or two-a-day runs, the basic idea is to log 60-90 miles per week, or 10-15 hours of running.

Right. That's possible, I guess. This week, my second highest mileage week, I ran 35.52 miles which translates into 5 hours and 17 minutes of running time. I can't fathom how it would be possible for me to double my efforts in order to run the suggested distance.

Setting a Reasonable Goal and Respecting the Distance

Slow your pace at the start. Start out conservatively. Maintain a speed that is 10-30 seconds per mile slower that your ideal marathon race.

I'm unfamiliar with the trail ruggedness and climbs of the 50K course at Hyland Park Reserve, so rather than set a time goal, my only goal is to run strong to the finish.

Avoid Bonking

Learn to eat. Ingest nutrition early in the race and continue to eat regularly, every 30-45 minutes, throughout the race.

No worries here, I eat solid food during my long runs already. Given a choice between Gu and a peanut butter and jelly sandwich, I'll take the sandwich.

Hill Training

Train at least once a week on terrain similar to that of your anticipated ultra.

Hills are definitely the weak link in my training. There is a dearth of hills within a 10 mile radius of my house. Last week, however, I located a prime hill for hill training not too far from my house. The hill has a 100ft climb over 0.5 miles; I ran 8 repeats. I plan to run this route once a week.

Hydration

Stay well hydrated.

I plan to carry water during the race. The conundrum is whether I carry said water in a handheld water bottle or in a hydration belt. All the trail runners seem to carry handheld water bottles. Where do they carry their camera, I wonder?

Proprioception

Increasing core strength and balance aids in developing the ability to navigate through rock- and root-strewn trails without tripping or twisting an ankle.

After running a few trail races, and tripping and falling on the trail, I couldn't agree more that balance is a crucial skill for maneuvering technical trails. Last week I dug out a dusty, gone but not forgotten, yoga DVD and did the Standing Poses. I plan to do the Standing Poses once a week.

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I stumbled upon a great site that compiles race results from all the races. This is the first complete listing of all the races I have run listed on one site.

www.athlinks.com

You Have To Run Fast To Run Fast

2011-02-20T07:28:00.000-08:00

Saturday's group run in chilly weather conditions, 6F with a 6 mph wind.

Am I Boston Marathon Material?

In 2007, Runners World interviewed 500 entrants to the Boston Marathon for the article, "Who Runs Boston". I noted the percentage of entrants that answered the same as I would have on several of the questions.

1. Number of completed marathons: 48% answered 1-5. (Me: 3)

2. Number of marathons completed before qualifying for Boston: 49% answered 2-5. (Me: 3)

3. Marathon PR: 23% had a PR between 3:30-3:44. (Me: 3:44)

4. Weekly mileage: 27% answered 31-40 miles. (Me: highest weekly mileage is 36)

5. Listen to music when running: 66% answered no (Me: no music)

6. Favorite running shoe: 39% answered Asics (Me: Asics)

7. How long have you been a runner: 8% answered 1-3 years (Me: 2)

Would I blend in with the Boston crowd? Well, yeah, I don't listen to music when I run either. Okay, that settles it then, I'm definitely Boston Marathon material.

My Old Running Plan

Generally, when I run, the first mile is a warmup at a 9-ish pace. During the next 4-25 miles I settle into a rhythm (a pace between 8:15-8:45) and I maintain that pace throughout the remainder of the run, give or take approximately 20 seconds. This is true for both training runs and races, and up to this point in my running endeavors, has resulted in significant improvements in race times.

Last week the Boston Athletic Association changed the registration process for the Boston Marathon. My qualifying time for my age group (35-39 yrs.) is 3:45. I ran the Outer Banks Marathon in North Carolina last October and crossed the finish at 3:44. This time, less than 5 minutes from my qualifying time, would have me registering in the general qualifiers pool during the second week. Boston filled up in 8 hours last year.

My New Running Plan

My response to the tougher registration process is simple, I'll train to become a faster runner so I have a better chance of getting into Boston.

I spent the better part of the morning researching speedwork on the Internet. I quickly came to the conclusion that a highly regimented training schedule would not be a good fit for me. I adore my Garmin, but generally don't check it often enough during a run to maintain a certain pace for quarter-mile or half-mile repeats.

Hills are a good idea, but I don't have many hills near my house. What I do have close to my house are telephone poles. So, I need a fairly flexible training plan that incorporates telephone poles into the routine.

Fartlek

Fartlek is a variable-pace running that emphasizes creativity and can be done anywhere, at any time, at any pace. This is just the right amount of latitude I need to stay on board a speedwork program.

Week 1

I just finished my first session of speedwork. I ran a 1 mile warmup at a 9:05 pace. The next 7 miles involved alternating running the distance of 3 telephone poles, 0.30 miles, at an 8:40-ish pace followed by running the next 3 telephone poles at a sub-8 pace, generally around a 7:45-ish pace.

I will do 1 day of speedwork per week until the taper two weeks before the Stillwater Marathon on May 29, 2011. My goal finish time for the Stillwater Marathon is 3:34.

Boston Athletic Association Alters Registration Rules

2011-02-16T22:22:00.000-08:00

Saturday's group run from Coborn's.

Boston Registration Changes

The Boston Marathon will be instituting a performance-based registration system for the 2012 race. This is in direct response to registration closing a mere 8 hours after it opened last October for the 115th annual 2011 Boston Marathon. A rolling admission system will reward faster runners as they will be able to enter the registration process the earliest.

Registration for 2012

September 12th, 2011: Runners that have at least a 20 minute, or faster, qualifying time for their age and gender may register.

September 14, 2011: Runners with at least a 10 minute faster than the required qualifying time may register.

September 16th, 2011: Runners with at least a 5 minute faster than the required qualifying time may register.

If the race isn't filled by the first week, general qualifiers will be allowed to register between September 19th-23rd. The fastest runners from the general qualifiers pool will be accepted.

Boston Qualifying Times Change

Beginning in 2013, BQ qualifying times will decrease by 5 minutes for both men and women in each age group.

Twin Cities Snowshoe Shuffle 10K

2011-02-08T09:00:00.000-08:00

The 6th Annual Twin Cities Snowshoe Shuffle was held on Saturday, February 5th at the Long Lake Regional Park in New Brighton, MN. This is the 3rd largest Regional Qualifier Event in the US.

Runners had the option of bringing their own snowshoes or renting them.

Myself and Denise before the race. There was a thick veil of fog enveloping the entire landscape. The temperature was in the mid-teens with little wind.

In my exuberance to be a bona fide snowshoe runner I positioned myself near the front. I wasn't toeing the line, but I was definitely near the front. Why not? I was a distance runner, I had a fast pair of Cresent Moon Gold 12 racing snowhoes, and I had recently run a 6.2-miler with my running buddy Greg.

Not fair, I'm competing in my first snowshoe race with the super hero Spiderman!

The start time for the race was 10:00am. The snow at the start was deep, unpacked and endlessly shifting underfoot, making walking difficult and running nearly impossible. After some course instructions we were bid a final caution, not to get lost on the course. This cautionary statement would revisit me later in the race.

We began the race and within a mere 4 or 5 strides I found myself lying in a prone position in the snow. I wasn't even 50 feet from the start line. I quickly regained my composure, wiped the snow off my camera, and removed all the snow that had deposited in my neck gaiter.

The first half mile was an arduous slog through deep and unpacked snow. Several runners fell as they attempted to keep pace. We were in relatively tight formation on single-track so it was imperative to resume running as quickly as possible.

We headed up into a wooded area where the single-track trail was more amenable to snowshoe running. Previous foot traffic had packed the trail and made running and remaining upright relatively easy.

Throughout the course there was confusion by many runners about which trails were actually part of the race course. Some of the side trails were obviously spoors, others well-trodden but obviously not part of the course. However, there were several points along the course where evidence of snowshoe traffic was apparent, yet the direction of travel was not.

It was at this point that I knew there were serious navigational issues. The probability of seeing this sign twice in the same race should approach zero. I defied the laws of probability, this was the second time I passed the 7.5K mark. Was it deja vu or was I running in circles?

The 5Kers and 10Kers converged from their respective courses onto the same point to run to the finish.

A quote by Ray Kroc resonated with me at this point in the race, "... being in the right place at the right time ...". Clearly, I was in the wrong place at the wrong time. I noticed this 10K runner ahead of me and quickly realized the fitness level difference between the two of us would suggest that I had somehow ventured off the course, then rejoined the course after shaving off a considerable distance.

I exited the woods and began an ascent up the hill. I could hear people cheering as the runners crossed the finish. I estimated that I must be within a half-mile of the finish. I checked my Garmin and noted 4.93 miles. This was a 6.2 mile race.

I decided to turn back and run an additional 0.5 miles along the course. I had registered to run a 6.2 mile course and was determined to log the distance, even if I had to map out my own route. I ran out 0.5 miles, then returned back along the 10K trail.

I crossed the finish at 1:21:47 with a distance of 6.3 miles. I think this race was a great metaphor for life in general. It's not about being on the "right" road, but rather, being successful on the road you're on. I came to Long Lake Regional Park to run a 6.2 mile race, and that's exactly what I did.

Denise and myself. Twin Cities Snowshoe Shuffle finishers!

We met up with Dave, Denise's adventure racing partner, after the race.

The chili lunch and award ceremony was held after the race at East Side Neighborhood Services.

Denise placed 3rd place in her age group. Way to go, Denise!

There was a silent auction after the award ceremony to raise money. Proceeds benefit Camp Bovey, a summer resident camp for boys and girls between the ages of 8-14.

Lots of swag! The swag bag was an absolute medley of unrelated goodies. I can't recall ever getting CFLs or Bausch & Lomb eyedrops in my race bag.

Securain Frozen Half Marathon

2011-01-31T08:00:00.000-08:00

The Securian Frozen Half Marathon was held on Saturday, January 29th in St. Paul, MN. Due to the construction of the light rail a new route was configured for the race this year. The course could not be certified this year as the result of heavy snow cover and inaccuracies in the measurements of the distance.

Course description: The course starts near the Securian 400 building and winds through downtown St. Paul then turns west following Shepard Road out to East Mississippi River Road. Near Homer Avenue the course turns around and returns to the Securian 400 building.

Packet pick-up was at RunNFun in Burnsville. Race day pickup was also available, but I wanted to browse the store and hopefully try on a pair of the new New Balance Trail Minimus. Although RunNFun hadn't received the Trail Minimus yet, they said they were going to get them in and when they did I would get 30% off the price. Super!

Yes, this is a picture of the intersection near where my car is parked. I have been to several races where runners are aimlessly wandering up and down unfamiliar city blocks in search of an indistinct parking garage or side street where their cars are parked. It would be an impossible request to ask someone where my car is parked, but I could ask where the intersection of Sibley and 6th street is located.

Eda and Linda. SCRRs!

Several bloggers, DMers and TC Running Club members met up at Caribou Coffee before the race.

Many runners waited inside on the main level of the Securian Financial Services 400 building before the race. Temperatures were in the mid-20's with a slight wind.

I met fellow blogger and ultrarunner SteveQ. I am truly inspired by ultrarunners, and runners like SteveQ that can train for and finish 100-mile races are simply amazing. Good luck at the Superior 100, Steve!

I ran into Tom as he was warming up before the race.

Yeah, more bloggers/DMers! Matt and Salli.

The race started at 9:00am. It was a bit chilly at the start. I wore a light Nike Dryfit long sleeve shirt and a light windbreaker. I always try to underdress for the weather conditions. This works out well as I usually warm up after the first half mile or so.

The light is green, let's go for it! Most of the side streets were closed to traffic but there were a few intersections that remained open for traffic. The police department did a great job on directing traffic while the runners were passing through the intersections.

The half marathon is part of the St. Paul winter carnival. There were several magnificent ice sculpture inside this enclosure.

Shut off the alarm and overslept? No worries, just get out of bed and drive to the race as you are dressed. Seriously, this front runner in the 10K is wearing his red one-piece pajamas.

I ran with Brian for a few miles. He is also an ultrarunner and has finished 100-milers! I'm looking forward to the banquet tomorrow night as Brian will be presenting on his racing accomplishments.

I caught up with Kurt and ran with him for a bit.

There were ample water stops during the race. They distributed bottled water, and were kind enough to remove the cap so the runners didn't have to fumble with them.

The volunteers and spectators did a great job of cheering on and encouraging the runners. Many thanks to all the volunteers that make racing possible!

The course was an out-and-back.

Gas at $3.14 a gallon. It's good to be a runner, if gas prices continue to increase, we can simply park our cars in the garage and run to work. This would do wonders for my ultra training as I commute 23 miles one-way to work.

Beautiful shot of the St. Paul skyline in the distance.

There was a slight hill climb to the finish. That's okay, I've done several hill workouts lately so I was ready for the last push to the finish line.

Approaching the finish. It's always great to see the American flag near the finish line at races.

The finish! I tried zooming in on this picture, ... more specifically, I tried zooming in on the race clock. The race distance was short, very short. Instead of the standard 13.1 miles for a half marathon we ran 11.75 miles. This was largely due to the late date at which the course was approved and subsequently the inability to accurately measure the distance for this year's race.

Regardless of the minor details, I was able to shave off 9 minutes from my previous half marathon PR. Granted, the race was short, but I did cross the finishing mats of a half marathon with the race clock reading 1:31. I may never experience this again, unless the same inaccuracies in course measurement occur, so I will cherish this memory fondly.

McMillan Running Calculator

2011-01-20T08:45:00.000-08:00

Cheryl Running invited the SCRRs to her home for a group run this past Saturday. Cheryl's husband, Thorpe Running, was a SCRR and dear friend to many of the runner's who knew him. Thorpe was involved in a cycling accident while training for a triathlon in 1999. Due to injuries sustained in the accident, Thorpe became a quadriplegic.

Thorpe wrote three books on Latin American poetry and continued to travel to Spain and Argentina after the accident.

Cheryl was a very gracious host and we very much enjoyed spending the morning at her house.

Group run from Cheryl Running's home.

McMillan Running Calculator

I stumbled across this website while searching for something unrelated, but found it to be quite interesting. The website estimates equivalent race performances based on current race times at any distance. The pace ranges for both endurance and stamina workouts are also given based on race times.

Based on my PR 5K race time of 21:19, I should be able to run the following races:

--1 mile: 6:09

--1/2 marathon: 1:38

--Marathon: 3:27

Based on my PR half marathon time of 1:40, I should be able to run the following races:

--1 mile: 6:17

--marathon: 3:32

I have yet to run a 1-mile race, and I don't do speedwork, so in the absence of hard data, I'm conceding that a 6-ish minute pace might be possible.

I'm not convinced that I could run a marathon in 3:27, even 3:32 seems a bit optimistic. Both finish times equate to an 8:00 min/mil pace give or take a few seconds on either side of 8:00 minutes.

www.mcmillanrunning.com

It's a New Year ...

2011-01-10T07:26:00.000-08:00

It's a new year and time to expand my racing repertoire. I was fortunate to be able to run 2010 completely injury free! There were occasions that I experienced muscle tightness after races or hard runs, but that resolved within days and had no lingering effects. I attribute my injury free state to increased overall fitness as I have been running consistently for nearly two years. However, it may simply be luck too.

I completed 2010 by running 1293.07 miles. The highest mileage week was 36.43 miles, which was two weeks before the Outer Banks Marathon in North Carolina.

Group run from Coborn's. We ran 10.02 miles at an 8:41 pace through St. Cloud and Sauk Rapids.

I have snowshoed for several years and never once considered that people might also run in their snowshoes. In fact, there are marathon distance races in snowshoes. The Twin Cities Snowshoe Shuffle 10K in February will be my debut entrance into the world of snowshoe racing.

I purchased a pair of Crescent Moon Gold 12 Running and Race snowshoes. They weight only 2.5 pounds and are designed for a complete and full running stride.

This year, in April, I will be attempting my first ultra race. In 2008, Eve Rebleski set the female course record for the Trail Mix 50K, crossing the finish at 3:41:42. She was also the overall winner that year.

I don't have a goal time set for this race, simply crossing the finish in an upright position with all my faculties intact will be rewarding enough.

Snowflake Shuffle 5K

2010-12-13T08:23:00.000-08:00

The 11th Annual Snowflake Shuffle 5K, also known as the "Snowstorm Shuffle 5K", was held in St. Joseph, MN on Saturday, December 11th. The race started and finished on the campus of the College of St. Benedict. The course was flat and slow (due to prevailing weather conditions).

Most of the runners waited inside until just a few minutes before the race. The temperature was 14F with an 18mph wind, resulting in a -3F windchill. This, combined with low visibility and snowy roads, would make this race a superb challenge.

The start time for the race was 9:30am. Several runners were in the holiday spirit and were adorned in Santa hats.

Esther, Eda, and Morcelli.

The 222 runners were composed of 166 females and 56 males.

It felt great to start running. Despite the cold weather, after about a mile, the temperatures were comfortable, although the wind and blowing snow remained problematic.

The course meandered through several residential areas in the town of St. Joseph.

The city snowplows helped maintain the course for the runners.

Private contractors with blades attached to their trucks were also out plowing the roads.

Two volunteers alert traffic with a sign that says, "CAUTION RUNNERS ON THE ROAD". Many thanks to all the volunteers that helped with this race.

This is the third time during a race that I've been passed by a runner wearing wings. Although not highly visible in the picture, this runner is wearing a set of white wings. I may consider a pair of wings for future races, perhaps they will give me the competitive edge.

The finish is just around the corner! Better yet, the famous post-race hot chocolate is also just around the corner!

A volunteer at the corner of South College Avenue directs runners to the finish.

Dave walking back from the finish.

Rick finished well before me and cheered the rest of the runners in to the finish.

I took this picture as I passed by the clock. I was a bit surprised by the time because I hadn't checked my Garmin during the race. I knew before the start that this was not a PR race, but still felt as though I was pushing myself more than my time would indicate. My average pace for this slog through the snow was an 8:00 min/mil.

Morcelli has a great stride and ran an awesome race.

It was great to see Jeff at the 5K as I haven't seen him in ages.

Well, this is just downright cute! Both runners were festooned in holiday attire.

Eda approaching the finish. The low visibility due to the blowing snow, and brutal wind, is obvious in the background of this picture.

I took this picture after I got home and realized that I hadn't taken one of myself at the race. We left directly after the race as more snow was predicted and the county roads were already treacherous. I wasn't sure where I had placed in my age division, however, my friend Sabrina later congratulated me on placing 2nd in my age division and 9th female overall.

Quarry Park Run

2010-12-09T09:18:00.000-08:00

The weather was absolutely beautiful for a run today. Partly cloudy, temps in the low 20's, and no discernible wind. Greg and I decided to start our run at River's Edge Park, then run to Quarry Park and Nature Preserve and add a few miles on the trails of Quarry if possible.

Many of the trails are groomed for XC skiing, and due to a recent snowfall of 6+ inches, I suspected that much of it would be inaccessible for running. We were able to run approximately 1.5 miles of snowshoe/hiking trail, and that was a supreme workout.

We startled 3 whitetail deer, they gracefully bounded across the trail and deep into the cover of woods.

Shortly before exiting the trail we encountered a musher and his sled dogs.

*****

These are the last of the North Carolina Outer Banks Marathon pictures. I had intended to post these earlier, but due to two bathroom remodeling projects, posting them now works out great too.

Group picture with our black technical "GET YOUR ARRRGH ON!" race shirts and medals.

We watched, or more accurately were surfer spectators, as this surfer paddled out and caught a big wave back in.

Several of us got up early Monday morning and headed down to the shoreline. It was a relaxing walk along the beach, followed by a absolutely mesmerizing sunrise.

I took this picture just as the sun cleared the horizon. It was difficult to get up early, as I'm not generally a morning person, but well worth seeing the sunrise.

We stayed in North Carolina for 4 days. Leah and I, based on our purchases at the grocery store, could have stayed another month. Our room was stockpiled with food and beverages of all kinds.

I took a few last pictures as everyone was packing in preparation to leave. This was the view of the ocean from the kitchen/living room. The wall-to-wall and floor-to-ceiling windows were offered phenomenal views of the Atlantic Ocean.

Our "house" and home for four days. This was a multi-million dollar vacation rental. Just briefly, if only for four days, it felt like we had all won the MegaMillions Jackpot! So that's how the other half live ...

We loaded up the vans with our baggage. Check-out was at 10:00am so there was ample time for some sightseeing before heading to the airport.

There is a smattering of lighthouses all along the East Coast. Several, I am familiar with in name only, others I have never heard of. The Currituck Beach Lighthouse,

At this point in the ascension of the lighthouse I stopped to read a sign posted by the window. The sign read, "You are standing at this window about 102 feet from the ground facing east. The wall of the lighthouse is approximately 3 feet, 5 inches thick at this point."

Nikki "hanging on" at the top of Currituck Beach Lighthouse. The rod iron fence was no doubt secure, but the narrow walkway was daunting.

Leah, Wanda, Renee, Yvette, myself, and Nikki.

Myself, Dan, and Gary.

The last stop on our sightseeing adventure was the Hampton Roads Naval Museum to tour the Battleship Wisconsin. Unfortunately, after we arrived at the Museum we noted that it was closed on Mondays. We did, however, walk around the massive ship.

The flight from Norfolk, VA to Columbus, OH. Although we didn't charter our own aircraft, it appears from the picture that this plane is designated for the SCRR's heading back to Minnesota.

Outer Banks Pre-Marathon Post

2010-11-26T07:23:00.000-08:00

Saturday, November 20th.

Group run from Pam and Daryl's house.

What a difference location can make. Last week we were in NC where the temperatures were in the 60's, and this week, in Minnesota where the temperatures are in the teens. It's time to locate all my winter running gear.

*******

In addition to the Outer Banks Marathon, we were able to do a lot of sightseeing during our visit in NC. Rather than post the pictures on the race report I decided to do a few additional posts of the trip.

Thursday, November 11th.

Gloria, Gary, Cathy, Leah, myself, Nikki, John, and Yvette.

Several of us met at an eatery in the Minneapolis Airport before departing to Cleveland, Ohio. I had an ice tea and wild rice soup. The soup was excellent.

Ron and Leah were a few rows back from me.

This was the view from my window of the Minneapolis skyline and the Metrodome.

Our flight connected in Cleveland, Ohio. We had a short layover, then boarded another plane bound for Norfolk, VA. Taking the escalator is a great way to conserve glucose stores for the marathon.

Donnie, Renee, Nikki, Arvid, Leah, and Cindy.

Loading up the van. This was a great vehicle for traveling in and was very spacious for 7 passengers.

Grant, Melanie, Cindy, Gary, Donnie, and Leah.

There were several grocery stores within a few miles of our beachfront rental house, but only one, Harris Teeter that was open. We all agreed to take 10 minutes to do our shopping. Leah and I grabbed a cart and proceeded to fill it up with the "necessities". Chips, yogurt, juice, Krispy Kreme donuts ... and beer. We proceeded to the checkout and somehow managed to spend $130.

Friday, November 12th.

Cindy, Wanda, and Cathy.

"The Sand Dune Run". Cindy was spectating as Wanda ran it in to a water station where Cathy was distributing water.

First on the list of places to see and things to do was Jockey's Ridge State Park. Located in Nags Head, it is the tallest natural sand dune system in the Eastern United States.

Adam and Leah racing down the sand dune.

We had lunch at Bob's Grill. The slogan below the name reads, "Eat and Get the Hell Out". I had a fried oyster sandwich. I do like oysters but have never tried eating them fried and made into a sandwich. Well, this was just the perfect opportunity to try it. I must say, it was fantastic.

After we finished eating the owner stopped by our table and asked if everything was okay. We replied "yes" in unison. He smiled and said, "Eat and Get the Hell Out!".

After lunch we went to the Wright Brothers National Memorial and Visitor Center. I'm standing in front of the Memorial Pylon.

Friday night we had dinner at Dirty Dick's Crab House. When I go to restaurants I always like to try something new. There were several items on the menu that were under consideration, eventually I settled on fried grouper. It had a firm meaty texture and a mild flavor. It was excellent and I would definitely order it again. Leah and I posed under a neon sign that read, "I got my crabs from Dirty Dick's".

Oh, time to relax ...

Someone found an inflatable frog on the beach and brought it back to our house. It can be used as a flotation device in the water, but also doubles as a very comfortable chair in the living room. Nikki did an outstanding job of organizing the Outer Banks trip.

Saturday, November 13th.

There was an Outer Banks 8K Saturday morning and we ran down to the start to cheer on Ron and Bonnie.

Nikki, Kate, Pam, Wanda, Leah, and myself.

We ran an easy 2.38 miles. We diverted from the road onto a gravel path that accessed the beach. Not wanting to get too much sand in our running shoes, we admired the ocean for a few minutes then returned to the road.

Amy and I on the beach.

The plan was to go and see the Cape Hatteras Lighthouse. Hatteras Island is approximately 55 miles south of Kill Devil Hills along Highway 12 South. We drove about 30 miles before reaching Mirlo Beach. This section of road along Highway 12 South frequently become impassable due to deposition of water and sand during high tide. We observed heavy equipment clearing sand from the road and decided not to chance a road closure the day before the marathon.

Nikki and Adam climb sandbags lining the road. The sandbags function to minimize washout from the ocean at high tide. During and after high tide, this stretch of Highway 12 can be closed to all traffic for 12 hours or more.

Rachel, myself, and Nicole.

We stopped at Bodie Island Lighthouse on our way back to Kill Devil Hills. After checking out the lighthouse I ventured into the visitor center. Much to my amazement, a girl approaches me and asks me if I am from Minnesota. It wasn't my Minnesota accent that gave me away, but my Monster Dash Half Marathon Pullover. She and her girlfriend, both of whom ran the Monster Dash Half, were in North Carolina to run the Outer Banks races too! And if that weren't crazy enough, we had all brought and were wearing our Monster Dash Half Pullovers.

We all climbed into a huge Adirondack style chair in front of the Magnolia Grille for a picture.

Saturday night we had a pasta feed at the house. It was a great meal complete with salad, a meat and a meatless marinara sauce, buttered garlic bread, and chocolate Rice Krispy treats for dessert.