The local Village is about 2.5 miles down the road. They put up those electronic signs that flash and say how fast you are going. They work really well, AS THE LARGE MAJORITY OF PEOPLE DRIVE 25 MPH OR LESS. I'm so tempted to throw the car in neutral, exit the vehicle, start bone chipping as fast as possible, crash through the window, and commander the vehicle for sanity purposes. It seems people will drive 22-23 mph, just to be safe from the long arm of the law. Honest to Hali Salasi they are just handing out drivers license now-a-days. These mph things are like gold, gold I tell you. Oh well, maybe I should just relax, but it is comical watching others power around on occasion with fanfare.
Honestly the record is 18 mph.
Ran 19.4 miles today. Really wasn't that difficult. Thinking I'll do 10+ tomorrow if I don't have to drive to Pontiac, MI for work. Then turn around and drive to MN. Everybody twist. Come on people now, smile on your brother, everybody get together, learn to love one another right now.
I don't turn the radio on often in the car. So I do on Friday am some random cheesehead calls and dedicates this Zepplin song to his wife. Then we have to hear this starry starry night story about hearts and love and meaning. That's why I generally leave it off. Play the music. Give the scores. Tell us the current weather.
3/24 = OFF
3/25 AM = 10.5k in 66:13
3/26 AM = 10.5k w/ an 8k in 38:36
3/27 PM = 17k in 1:44:34 up around Lowe Lake. Trails getting better.
3/28 PM = 11.2k in 1:17:34 at Menomonee Park w/ Dewey, Tim, Robert
3/29 = OFF
3/30 AM = 31.2k in 3:25:02. Nordic to Emma and back 1:44:53/1:40:09
Total = 80.4k (49.9 miles)
That's about the limit. 50 miles is top end. The right side back/hip is part of the limiter.
I'll try and get another decent one in tomorrow.
Saturday, March 30, 2019
Saturday, March 23, 2019
Move it on over
One cool fall day, probably in 1977 I decided to go run for and hour and a half. It was a classic out and back out toward Amish country. There was a covered bridge that way and though it was only several miles from where I lived I hardly went that way. There was really no reason, as there was absolutely nothing except rolling farm land. Up until that time, anything approaching 45 minutes was the max run. Lately however my head was stuck in running books and magazines which mentioned longer runs. The plan was simple. Just go run 45 minutes out and turn around and come back. There was no rush. I remember getting probably 5 miles or so from home and turning back. Much to my surprise this was not as taxing as I expected it to be. It would be the starting point of incorporating distance into my runs. I ran them purely by feel and by the summer of 1978 it was not uncommon for me to run 20 miles on Saturday. Never even thought of carrying anything. There was an artesian well along the way and I'd tank up there. When I got home I'd prepare a huge pitcher of cherry Kool Aid with tons of sugar. I'd take the whole thing down. Of course much like today it did not exempt me from doing my job down at the dairy, mowing the yard or working in the garden. When we'd get together and sleep out, the guys always made fun of me for bringing an old school wind up alarm. I'd set the thing, get on my bike and peddle about 2-3 miles home with the gear and beat it down to the dairy. Good times.
Being able to still get out and run is a bonus. Eventually I'll drop the notion that some performance standard must be acquired. Why I still care is uncertain, but having figured out the internet I see other humans are in the same box. For well over a decade now I have told myself that I am going to drop down to about 35 miles a week, but concentrate on blasting out the short stuff. Have an old school track and cross country season. Of course I'd do the random long run, but lean on the side of one ultra a year. And for that it would be to just have fun and finish.
3/17 AM = 25.8k 2:41:01 roads
3/18 = OFF
3/19 = OFF
3/20 AM = 8k w/ 3.5 miles of fartlek on t--mill in 42:24
3/20 PM = 9.5k 59:07 w/ Robert on Lapham paved surfaces
3/21 PM = 9.7k 60:58 at Bugline w/ Dewey, Tim, and Robert
3/22 AM = 8k 51:33 Bugline
3/23 AM = 25.8k 2:49:57 half road and trails
Total 86.8k (Almost 54 miles)
Being able to still get out and run is a bonus. Eventually I'll drop the notion that some performance standard must be acquired. Why I still care is uncertain, but having figured out the internet I see other humans are in the same box. For well over a decade now I have told myself that I am going to drop down to about 35 miles a week, but concentrate on blasting out the short stuff. Have an old school track and cross country season. Of course I'd do the random long run, but lean on the side of one ultra a year. And for that it would be to just have fun and finish.
3/17 AM = 25.8k 2:41:01 roads
3/18 = OFF
3/19 = OFF
3/20 AM = 8k w/ 3.5 miles of fartlek on t--mill in 42:24
3/20 PM = 9.5k 59:07 w/ Robert on Lapham paved surfaces
3/21 PM = 9.7k 60:58 at Bugline w/ Dewey, Tim, and Robert
3/22 AM = 8k 51:33 Bugline
3/23 AM = 25.8k 2:49:57 half road and trails
Total 86.8k (Almost 54 miles)
Saturday, March 16, 2019
Rin Tin Tin
3/10 AM = 6k walk with the dog
3/10 PM = 10k 54:36
3/11 = OFF
3/12 PM = 12k at 7:22 per mile
3/13 PM = 11k 63:03
3/14 AM = 8k 52:05
3/15 = OFF
3/16 AM = 24.2k 2:33:40 w/ Andy. Felt like garbage
Total = 71.2k (44.2 miles)
That 12k on Tuesday felt stellar. Was happy, as it was an out the door and get it done tempo. Next day was super windy on the plains of Peru, IL, but I got a decent 11k in. Next morning I was set to do 2 mile lightning on the t-mill, but it was busted, so I ran 8k easy into the pitch at 5:30am in the 20-25 mph winds in Peru. Lack of coffee on Saturday probably enhanced the Dragnet debacle, but with Andy there it made it worth suffering. I also fell and crashed into some water at 4 miles. After a couple miles my feet started to thaw out so we kept on. We registered 15 miles, so I'll try and get near that again tomorrow.
Picked up dog crap last night after the big thaw we had. Record haul and my back was killing me from all the bending over and heavy cussing I laid out there. Another dynamic I'm recognizing is the dog (Cookie) has increased laying down in areas where you almost have to see her. Doorways, beside the bed, top, bottom, and middle landing of the steps. Right by the bathroom when you get up in the middle of the night and practically have to (or do) step on her. Not sure what the deal is, but even the wife has noticed the attention grab. I know it is spring fever to a large degree, but the see me, acknowledge me, walk me, feed me, water me, turn that TV show off is annoying, but at times comical. She'd walk 14 times a day if one had the gumption to do it. The level never goes down. The more you take her the more she wants.
I'm amazed at her zero fear of other dogs. I live out in the country, but there are about 65 homes here. Yesterday my wife says who's dogs are these? One is like a bull dog mix and the other is a mutt of the same size. I charge out the door and jump them and before I clear the threshold and unbeknownst to me Cookie blasts past me full tilt. She only has a half a head of teeth yet this if you and blastin', you ain't lastin' full tilt boogey mind set blows me away. No let up until those rouge intruders were a couple back yards away. Not sure how the dog signaling works, but I occasionally am out running/walking her (on a leash) and some dogs come out from their yard and it is no big deal. Other times they are suddenly at it and she always gets the first face punch in. Again, I try and get the dogs away, but out here people's dogs are off collar obviously because they are a quarter and half mile between spreads. She's 50 pounds wet. The wife vacuums about 5 pounds up of dog hair a week. Good times. Not sure I would get another dog, but it will feel empty here when she is not around. Just saying.
3/10 PM = 10k 54:36
3/11 = OFF
3/12 PM = 12k at 7:22 per mile
3/13 PM = 11k 63:03
3/14 AM = 8k 52:05
3/15 = OFF
3/16 AM = 24.2k 2:33:40 w/ Andy. Felt like garbage
Total = 71.2k (44.2 miles)
That 12k on Tuesday felt stellar. Was happy, as it was an out the door and get it done tempo. Next day was super windy on the plains of Peru, IL, but I got a decent 11k in. Next morning I was set to do 2 mile lightning on the t-mill, but it was busted, so I ran 8k easy into the pitch at 5:30am in the 20-25 mph winds in Peru. Lack of coffee on Saturday probably enhanced the Dragnet debacle, but with Andy there it made it worth suffering. I also fell and crashed into some water at 4 miles. After a couple miles my feet started to thaw out so we kept on. We registered 15 miles, so I'll try and get near that again tomorrow.
Picked up dog crap last night after the big thaw we had. Record haul and my back was killing me from all the bending over and heavy cussing I laid out there. Another dynamic I'm recognizing is the dog (Cookie) has increased laying down in areas where you almost have to see her. Doorways, beside the bed, top, bottom, and middle landing of the steps. Right by the bathroom when you get up in the middle of the night and practically have to (or do) step on her. Not sure what the deal is, but even the wife has noticed the attention grab. I know it is spring fever to a large degree, but the see me, acknowledge me, walk me, feed me, water me, turn that TV show off is annoying, but at times comical. She'd walk 14 times a day if one had the gumption to do it. The level never goes down. The more you take her the more she wants.
I'm amazed at her zero fear of other dogs. I live out in the country, but there are about 65 homes here. Yesterday my wife says who's dogs are these? One is like a bull dog mix and the other is a mutt of the same size. I charge out the door and jump them and before I clear the threshold and unbeknownst to me Cookie blasts past me full tilt. She only has a half a head of teeth yet this if you and blastin', you ain't lastin' full tilt boogey mind set blows me away. No let up until those rouge intruders were a couple back yards away. Not sure how the dog signaling works, but I occasionally am out running/walking her (on a leash) and some dogs come out from their yard and it is no big deal. Other times they are suddenly at it and she always gets the first face punch in. Again, I try and get the dogs away, but out here people's dogs are off collar obviously because they are a quarter and half mile between spreads. She's 50 pounds wet. The wife vacuums about 5 pounds up of dog hair a week. Good times. Not sure I would get another dog, but it will feel empty here when she is not around. Just saying.
Saturday, March 9, 2019
I'm a lazy sod
My brother and possibly my sister will be coming out from PA to watch me at Ice Age. My brother has crewed for me a number of times. It will be great to have them out. Dewey is expert crew and will be able to provide keen analysis during the run. The only downside is after 30.5 miles, the only other crew access point is 40.3 miles at Emma Carlin. From there I see you at the finish. One can park and walk to a road crossing or two, but no aid can be given. I miss the days when Horseman's was open at about 37.2 out and 43.4 back. Not so much from the crewing angle, but more for the lay of the land on where people were at. Plus it is always encouraging to have folks you know ahead.
I started watching the food intake this week and dropped 4 pounds. If I could cull off another 7-8 in 9 weeks that would be outstanding. The PF is okay, the dueling groins finally showed progress today, but the right hip is hit or miss. The right leg is about 1/2" shorter so it has always flared up now and then, but recently I'm discovering it is also leading to my lower back pain. I'm not doing a lot for it, but am stretching a bit, aspirin occasionally, substitute runs with walks, and I do try and have lifts in the right shoe.
I drive a fair amount during the week so I run scenarios through my brain on how to best strategically run the course. At the end of the day when I look back it really boils down to just going out like a normal run, take care of yourself, and if you can get past 30 miles in decent shape then have at it. If one runs 9:30 pace (with stops, etc.) that is a 7:55 finish. That just seems so possible until it isn't. Running a 9:45 pace is a 8:07:30, so a high end goal of 8:10 appears to be the outer limit. Ice Age is a very runnable course, but it can be hard to find a rhythm. Very few places to unwind. Plenty of undulating, twisting ups and downs over slight shifts in topography is the best way I can describe it. Veterans know what lies ahead and this is a big advantage. There are no giant climbs or descents, but if you decide to pound out every hill and fly down the 50 yard drops all the time it can humble you.
The biggest mistake I see is running too fast at the start, which honestly is the best running of the day. It's okay to run maybe 30 seconds a mile faster here for the first 10 miles, but the issue is you start locking into a higher caloric burn, you feel great, and I'm crushing some people here! Once you start on the single track the damn ball game is on and if you get down to the turn at 21.7 feeling waxed it will be a long day. I tell the same story every year. You run the first 9.1 mile loop and you meet a few people you keep going back and forth with. After an hour they ask what you expect to finish in. I say I'd be happy with 8:30. They typically reply, "8:30! I was think 10:00!"
Look the day is what it is. Best to amble along and enjoy the trip down to the turn at Rice Lake (21.7). For me I count how many people are ahead of me just to see how many I can catch. Again I have learned even up to a couple years ago that doesn't mean you light the match. Too far out. What starts to happen is some of the folks who have been running 9-9:30 pace start running 10-11:00 pace. You start to wind those people in. If you maintain past 30 miles some of these people are now running 12:00 pace or greater and this is how it all continues to progress. If you can still maintain low 10:00 pace you only catch people. It is rare someone else gets you from the back. When you are passing people it is a motivator. Just don't get to motivated.
3/3 AM = 9k walk (1:44:12) with the dog
3/4 PM = 4k walk (40:20) on T-mill @ 6.5 grade
3/5 PM = 10k (48:55) T-mill w/ 6 x 880 (3:18) w/ .25 jog
3/6 AM = 5k (29:40) T-mill
3/6 PM = 5k (29:40) T-mill
3/7 PM = 10k (64:39) Menomonee Park w/ Dewey, Tim and Robert
3/8 AM = 14k (1:30:24) Road and Snowmobile trail
3/9 AM = 18.1k (1:29:43) Road (windy) @ 7:58 per mile pace
Total = 75.1k (46.6 miles)
I started watching the food intake this week and dropped 4 pounds. If I could cull off another 7-8 in 9 weeks that would be outstanding. The PF is okay, the dueling groins finally showed progress today, but the right hip is hit or miss. The right leg is about 1/2" shorter so it has always flared up now and then, but recently I'm discovering it is also leading to my lower back pain. I'm not doing a lot for it, but am stretching a bit, aspirin occasionally, substitute runs with walks, and I do try and have lifts in the right shoe.
I drive a fair amount during the week so I run scenarios through my brain on how to best strategically run the course. At the end of the day when I look back it really boils down to just going out like a normal run, take care of yourself, and if you can get past 30 miles in decent shape then have at it. If one runs 9:30 pace (with stops, etc.) that is a 7:55 finish. That just seems so possible until it isn't. Running a 9:45 pace is a 8:07:30, so a high end goal of 8:10 appears to be the outer limit. Ice Age is a very runnable course, but it can be hard to find a rhythm. Very few places to unwind. Plenty of undulating, twisting ups and downs over slight shifts in topography is the best way I can describe it. Veterans know what lies ahead and this is a big advantage. There are no giant climbs or descents, but if you decide to pound out every hill and fly down the 50 yard drops all the time it can humble you.
The biggest mistake I see is running too fast at the start, which honestly is the best running of the day. It's okay to run maybe 30 seconds a mile faster here for the first 10 miles, but the issue is you start locking into a higher caloric burn, you feel great, and I'm crushing some people here! Once you start on the single track the damn ball game is on and if you get down to the turn at 21.7 feeling waxed it will be a long day. I tell the same story every year. You run the first 9.1 mile loop and you meet a few people you keep going back and forth with. After an hour they ask what you expect to finish in. I say I'd be happy with 8:30. They typically reply, "8:30! I was think 10:00!"
Look the day is what it is. Best to amble along and enjoy the trip down to the turn at Rice Lake (21.7). For me I count how many people are ahead of me just to see how many I can catch. Again I have learned even up to a couple years ago that doesn't mean you light the match. Too far out. What starts to happen is some of the folks who have been running 9-9:30 pace start running 10-11:00 pace. You start to wind those people in. If you maintain past 30 miles some of these people are now running 12:00 pace or greater and this is how it all continues to progress. If you can still maintain low 10:00 pace you only catch people. It is rare someone else gets you from the back. When you are passing people it is a motivator. Just don't get to motivated.
3/3 AM = 9k walk (1:44:12) with the dog
3/4 PM = 4k walk (40:20) on T-mill @ 6.5 grade
3/5 PM = 10k (48:55) T-mill w/ 6 x 880 (3:18) w/ .25 jog
3/6 AM = 5k (29:40) T-mill
3/6 PM = 5k (29:40) T-mill
3/7 PM = 10k (64:39) Menomonee Park w/ Dewey, Tim and Robert
3/8 AM = 14k (1:30:24) Road and Snowmobile trail
3/9 AM = 18.1k (1:29:43) Road (windy) @ 7:58 per mile pace
Total = 75.1k (46.6 miles)
Saturday, March 2, 2019
Get me my uniform
The running I do with the folks is pretty good with the exception there ain't many left. What was largely a weekly event years ago on the trails, has turned into a Jack London short story. People are taking hits to the solar plexus in droves. "Damage report Mr. Sulu!" Busted knees, backs, ankle sprains, hip replacements, oldness, and dang it, even transitions into skiing and biking. Some even have the temerity to stop running.
For whom the bell tolls a poem
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