Friday, April 29, 2011

Looking Past Your Limites:Caroline Casey-TED Talk




Caroline Casey give a fantastic TED Talk about not letting anything get in the way of you reaching you goals. I won't spoil the talk but it is a great example of a person overcoming a major obstacle in their lives to achieve great things.

In my experience it seems like the biggest thing standing in the way of anyone achieving what you want in life is themselves. Whether that is running, work or personal life you are capable of doing just about anything if you have enough determination.

Saturday, April 23, 2011

Minneapolis Trail Running: Winchell Trail

Winchell Trail

Yesterday I set out on a 25-30 mile run with the intent of averaging 7 minute miles in preparation for the Fargo Marathon. I didn't exactly average 7 minute miles, I was a bit sore from lifting the day before and I have found that with all of the base training that I have been doing for the 100 mile races that I have lost a lot of speed. I did ok and got a few good tempo miles in, see my garmin read out below.

The great part about my run yesterday was the discovery of Winchell Trail this link is the best description I could find on it. It is definitely a little known path in Minneapolis which start around the Franklin St. Bridge along the River Road and goes nearly to the Ford Bridge. There was a bit of flooding in some of the low areas of the trail because the river was still very high but I got to run most of it. It is actually a great trail, most of it is not too challenging but there are some pretty good single track areas, which is not too bad for being only a few miles from downtown Minneapolis. One thing is for sure the Nike Free 3.0s are not meant for trail running especially when it is muddy out.

This was definitely a nice surprise to the end of my run and I'll definitely be logging some miles on this trail, unfortunately I think it's only a few miles long but I can't really complain I live in Minneapolis. Below are some pictures of the trail I took with my cell phone, enjoy.







Minnehaha Falls

Minnehaha Falls were roaring

Minnehaha creek

Yep, plenty of hills

Very weird gorge with a drainage line and that brick thing. I don't know what it is.

More hill training

One of the cool parts about this trail is that you are right down by the Mississippi river and it doesn't even feel like you are in the city anymore.

Trail huddles

There were some very steep ares, the Nike Frees held up though.

I thought this was funny, someone a runner I would guess left a gatorade with some cups on top as an impromptu water stop. I guess it is sort of like an Easter egg hunt for runners.


Single Track running

Marshall/Lake St. Bridge

There are still some remnants of winter

Looks like good place to train for Zumbro for next year.


If anyone is interested it looks like Rapunzel's house if for sale.

Thursday, April 21, 2011

New Habits:

How to form a habit? Whether it's dragging yourself out of bed in the morning for those morning runs or updating your blog on a consistent basis. It is tough for start a new habit and even tougher to get rid of bad ones.

I have recently joined the Toast Masters International club, which an organization that provides a learn-by-doing environment for improving your communication and public speaking. I would highly recommend this to anyone who has give presentations, speeches, talks or has a lot of interaction with other people for the jobs or hobbies.

Anyways, in last weeks meeting one of our members gave a speech on forming new habits and the one thing that I really got out of the speech was that it typically takes 21 days to form a new habit. Now this is sort of a generally rule and the ability to form a habit is done by repetition which allows the electrical nerve in your brain to establish a strong path or foundation.

The example that Jim, who gave the speech, provided we flossing. He would always get talked to by his dentist about not flossing, so he decided to floss for 21 days straight. That was 5 years ago and he is still flossing everyday and both he and his dentist appreciates it. So for all of you who are looking to start working out, reading more or need to floss more regularly. 21 days is your goal, if you can make it 21 days you should have a great foundation for you new habit. Thanks Jim great speech and I look forward to more in the future.

Monday, April 18, 2011

Boston Marathon 2011: NEW WORLD RECORD!!


Congrats to all of the Boston Marathon runners today, especially those first time runners. It is truly an amazing experience so enjoy it to its fullest. I would like to also congratulate Geoffrey Mutai, from Kenya who just set a new world record for the marathon at the 2011 Boston Marathon Though it will not be recognized as an official world record by the US Track and Field because of the loss in elevation on the course and the point to point route. It is still the fastest marathon ever run.

Ryan Hall, Top American finished 4th and set an unofficial American record 2:04:58. Congratulations to all of the runners at Boston it sounded like it was another great race.

Monday, April 11, 2011

Zumbro 100: Race Report 2011

I can now officially cross off running 100 miles from my bucket list. This past weekend I ran the Zumbro 100 in southern Minnesota in Zumbro Bottoms State Park. It was an amazing experience but by far was the most difficult thing that I have ever done in my life. It was not that I underestimated the race or how difficult it would be, it's that I really didn't know what to expect until I was out there. This being my first attempt at a 100 mile race, there were many lessons learned, and most of them the hard way.

Edward and I at the Start

The course was made up of five 20 mile loops with 5 aid stations that you would hit along the way. The terrain was very technical, meaning that the foot was rocky and difficult. It is mostly horse trails with a few sections of gravel roads and most of the verticals looked like deer trails or single track trails. The most difficult part, in my opinion, was the footing. You really had to watch were you were stepping almost all of the time.

The evening before the race I went to the start for the packet pick up and the race directors Larry Pederson and John Storkamp were hosting a little BBQ. It was cool to talk to some of the other runners that had run 5, 10 or more 100 mile races or longer distances. The one thing that everyone seemed to emphasis to me was to not go out too fast. This made total sense, there was no real reason to try and kill yourself the first part of the race. I am a very patient marathon runner and generally have problems going out too slow so I didn't think this would be much of a problem for me...I was wrong.

Lesson Learn: It's 100 miles why would you go out fast...Why!?!? Go out slow there is plenty of time to run later.

Kathy and I at the Start

The race started at 8am Friday morning and the weather was great it started out in the mid 40s and warmed up as the day went on. A friend of my Edward Sandor(check out his blog) was also attempting his first 100 mile race so we started out running together. I didn't figure to have much company for most of the race, being that there were only 23 total runners (20 men, 3 women) so it was nice to talk with Edward and some of the other runners this first few miles. We definitely went out a little too fast, not that the time was that fast, first lap 3:48 mins, I just went a little too hard on the hills especially the down hills. When I started lap 2 I was already a bit tired, not a good sign, but I continued on and really tried to slow down. Now the weather was really nice but getting a bit hot and I do remember feeling a bit dehydrated and started taking "S Caps" which are salt tablets that endurance athletes will take in order to maintain hydrates and electrolyte balance. I hadn't used them before so I was a bit hesitant but I think they really helped and it was a lot better than having to eat a bunch of gels. One other lesson learned was that if you're debating whether or not to take an extra water bottle or not, take the extra one. From Aid Station (AS) 1 to 2 it is a 6 mile stretch and has the worst hills and generally took my at least 2 hours and during laps 2 and 3 I didn't bring the second bottle and I ran out of water. You'd think I'd learn after lap 2, but nope it took 2 tries.

Lesson Learned: When it comes to hydration better safe than sorry.

Finishing my 3rd Loop

The 3rd loop was a bit slower still and by this time I'm hurting pretty good, I'm tired and my legs are really starting to feel beat up. I can tell that my feet are starting to swell and that I'm getting even more blisters on my feet. Ben Bruce who was my one man crew and pacer (his blog) already helped me apply some moleskin to my left foot and some 2nd skin and moleskin to my right foot. They don't feel too bad but I can tell they have already pretty beat up and I'm not even half way through the race. The third lap went ok but was slow again and it was dark by the time I got done with the 3rd loop. I pulled in the start/finish area at 10pm.

Lesson Learned: Take care of your feet at the first sign of trouble.

Just over half way done

At this point I am really down in the dumps mentally, physically and emotionally. I had to really focus on only 5 feet in front of me, even when my thoughts would creep towards thinking of doing two more full loops or another 40 miles I would start to psych myself out. I felt really bad that I was having Ben run with me now that I was moving so slow, but I was really glad to have some company out on the trail, especially now that is was the middle of the night. I think that Ben may have had one too many cups of coffee before we left because he was a lot more excited to start running then I was, I had to tell him a few times to slow down because he started to get away from me and there wasn't much I could do to keep up. It was great having him out there with me though, I was pretty sick of talking to myself and now that it was dark out there was not much to look at. I don't really remember too much of the 4th loop other than it took a long long time and it was light out by the time I got done. I think it took somewhere around 10 hours.

Lesson learned: You cannot sleep and run on trails, you just trip and fall.

By the time Ben and I started the 5th and final lap we had a bit of renewed energy, at least I did, from the daylight. We were trying to run most of the flat areas and keep the pace up as much as possible. We had 10 hours until the cut off time, so we had plenty of time but didn't want to take any chances. Now that we were on our last lap I knew that I would finish it was just a matter of how long and I had already been passed by quite a few other runners. We settled on a system of running as much of the flat parts as I could Ben pushing me most of the way. Once we got done with the section between AS1 and AS2 it was all down hill from there. We had another runner hot on our tails about 5 minutes behind us so we pushed as much as we could to try and tried to put some distance between us. It worked from AS2 to AS3 we lost them and about a half mile from AS3 a funny thing happened.

We met my friend Kathy, who had passed me about 13 miles ago, we said hello and they ask if we had any tape we gave them a small amount that we had then took off. And when I mean we took off I mean we sprinted. As soon as I said goodbye a switch flipped and I felt like it was mile one. I literally sprinted the next half mile or so catching another runner along the way then two more at the aid station. We stayed only a minute to refill our water bottles then we sprinted out of AS3 and I sprinted up one of the steepest hills on the course like it was nothing. Then kept going, Ben was struggling to keep up, I guess it was my turn to dish out a little punishment for a change. It is amazing how you can go from lows to high's so quickly. There were plenty of points during the race were I felt like I could barely move, then there was miles 92 to 94 were I almost sprinted both miles hills and all. It really goes to show you how important the mental aspect is in a race like this.

Lesson Learned: Just keep moving and remember its all mental. Mind over miles.

Sprint to the Finish

Once we made it to the clearing and the finish line was in sight I felt amazing. I sprinted, or at least what felt like a sprint, all the way into the finish line. As you can see I'm pretty happy to be almost done and to be able to sit down and get off of my feet.

It so close you can almost taste it.


Finish Line Baby!


I even managed 6th Place overall and first in my age group. I was really surprised I placed so well being that I had such a slow 4th lap. Time: 29 hours and 34 minutes

My reward for finishing, I don't have a belt for this but I'm pretty sure that I'll have to find something. And yes I will be wearing it every chance I get, fashionably appropriate or not.

Making sure I still had all my toes and toe nails. Don't worry they were all there.


My one man crew and pacer. I don't think I could have done it with out you Ben, I owe you a pacer for a 100 miles or a kidney which ever comes first.

Like I said this was by far the most difficult thing that I have ever done, I certainly couldn't have done it alone, there were some great volunteers out on the course and Ben who really stuck it out with me the entire time as well as all of my friends and family for all of the support and encouragement. I had a great time and being able to over come some of those low points in the race now only makes me feel more energized. Everyone has asked me if I'll do another one and I'm not quite sure yet, but if I had to bet I'd say that there is at least a few more 100 mile races in my future...but who knows what's next.







I'll see you on the other side.

Thursday, April 7, 2011

Zumbro 100:


It is the night before my first 100 mile race. I'm feeling pretty good, especially now that the weather is looking like it is going to be pretty nice. I have checked and double checked all my gear and probably have packed way more than I need, but better safe than out in the woods at 3 am wishing you packed something.

I'll be sure to post a race report with plenty of pictures.

See you on the other side...

Tuesday, April 5, 2011

Zumbro 100 Mile Race Check List:


People always assume that running is a pretty cheap sport and it is. Unfortunately racing is a whole different thing, it turns out is quite expensive. Not only do you have to buy endless number of running shoes, but the race fees, travel, nutrition and as you can see below a lot of extras if you want to run Ultras.

As I get ready to do my first 100 mile trail race this Friday (Zumbro 100) I want to make sure that I have everything I need or may need while I'm out there. Below is my check list of things that I got in preparation for my race. There are a lot of things that I'm really hoping that I don't have to use, such as duct tape and super glue. Yes, I have heard of runners that have had to duct tape and glue themselves back together in order to continue racing, let's hope I don't have to do that. Anyways here is what I am bringing to the race on Friday some of it is for my crew, I am trying to take care of them a bit, but most of it is for me. It is a lot longer list than I originally thought but I suppose you better be safe than sorry.

Facebook Page for the Race:

Zumbro Check List:

Medical:

· foot powder

· ice

· alchol wipes

· towels

· sunscreen

· pepto bismol

· tums

· Athletic tape (3 rolles)

· duct tape (hopefully I will not have to use this for any reason)

·Super glue (again hopefully will not be used)

· blister pads, bandages

· body glide

· glasses/extra contacts

· TP/Paper towels

· Vaseline

· aspirin/pain reliever

· chapstick

· towels (to wipe off feet at aid stations, one in each drop bag)


Gear:

· Swiss Army knife

· Power inverter (for crew)

· camping stove (for crew)

· garmin watch

· ipod

· 2 hand water bottles

· camera

· Larger cooler

· Chairs (3 chairs)

· 2 headlamp w/ extra batteries

· gaiters

· sunglasses

· portable alarm clock (for crew)

· Drop bags (2-3)

· hand warmers (12-15 hours worth)

· 2 Spibelts

· power cords (camera, laptops, ipod for crew)

· Tarp (for crew)

· camp fire tea kettle (for crew)

· blankets and pillow (for crew)


Clothing:

· under armor long sleeve

· under armor short sleeve

· short and long sleeve tops

· winter hats

· running hats

· gloves 2-3 sets

· tights 2 sets

· 2 jackets

· recovery tights

· 3-4 pairs of running shoes

· Rain coat

· socks-lots


Food:

· Clif shot blocks

· Chia Seeds

· avacados

· Peanut butter

· Potatoe chips

· snicker bars

· Bottled of water

· Coke

· Red Bull

· bread

· Star Buck instant coffee (for crew)

· gels-1 box

· coconut water (4 liters)

· S Caps (salt tablets)

· Enduromax powder mix

· veggie broth (3 liters)

· Chicken noodle soup (3 cans)


Miscellaneous:

Cash (For park entry fee)

Friday, April 1, 2011

Hiking in the Valley of Fire:

I spent a week out in Las Vegas, which was not so good for my training but I did get to hike a few miles in the Valley of Fire. Which is a state park about an hour north of The Strip and it is amazing. Here are some pictures. I'm definitely going to be spending some time out there and getting some real running in.