Showing posts with label running. Show all posts
Showing posts with label running. Show all posts

Thursday, November 28, 2013

Race - Turkey Day Trail Trot 10k - Battle Creek West, St. Paul

Since I was in town I had to come out to support my club. Signed up for the Turkey Day Trail Trot 10 km distance.
Lots of friends, Donna and her husband, Heather, Matt, Tom, Margie, Jim were running, Chris, Dayton and John were part of organizing.
The course was about 3/4 on the ski trail and 1/4 on single track. I liked the layout because it provided variety and was not quite as heavy on the hills. That doesn't mean that this was not primarily a hill event. Great challenge, especially passing the 5k runner and walkers on the single track section. They were very polite and stepped aside to let us pass. I ran much of the way with a couple of guys. One, in an orange jacket, climbed like a goat but was a little cautious on the steep downhills. That's why I was able to stick with him till the last 750 m or so. Great event, happy with my result.

Summary

Name Turkey Day Trail Trot 10k
Location Battle Creek West, St. Paul
Start Time 11/28/2013 8:04 AM (UTC-06:00) Category My Activities:Running:Race
Distance 9.93 km Time 00:49:05.0
Time Moving 00:49:03.0 Stopped 00:00:02.0
Average pace 04:56 min/km Max. pace 03:42 min/km
Average heart rate 165 bpm Max. heart rate 170 bpm
Total Ascent 189 m
+19 m/km
Total Descent -194 m
-20 m/km
Weather Sunny; -5.2 °C

Heart Rate


Splits: Recorded laps

Pace


Splits: Recorded laps

Elevation


Splits: Recorded laps

Sunday, November 17, 2013

Long Run Downtown-Lilydayle

11/17/2013 6:48 AM: Running - Hamline Midway to Downtown St. Paul - 23.10 km - 02:06:56.0 h

Summary

Name Downtown-Lilydayle
Location Hamline Midway to Downtown St. Paul
Start Time 11/17/2013 6:48 AM (UTC-06:00) Category My Activities:Running
Distance 23.10 km Time 02:06:56.0
Time Moving 02:06:21.0 Stopped 00:00:35.0
Average pace 05:29 min/km Max. pace 03:38 min/km
Average heart rate 147 bpm Max. heart rate 158 bpm
Total Ascent 115 m
+5 m/km
Total Descent -121 m
-5 m/km
Weather Cloudy; 5.2 °C
Calories 2,045 kcal
Notes I had 2 hrs roller ski or bike on my program. Because of the wet conditions I opted for a run. Meant to take the BNSF service road to N of downtown but changed plans because I saw headlights of a car in a distance. Not keen on testing the leniency of RR personnel ... Ran through S Como neighborhood and then along Como Ave instead. Through downtown St. Paul, along a short stretch of the Green Line and the across the Wabasha bridge onto Lilydale trail. Mellie appreciated the off leash time. The new trails are in super shape. I only saw one bicyclist and one guy with a lab today. He (the lab) was about Mellie's size but weight about twice as much. Very friendly year-old puppy who treated me to a brotherly body slam. The owner wanted to lure him away from me with positive reinforcement and had suddenly two dogs interested in what he was doling out. Fortunately Mellie listens and came right away. Finishing up along the Amtrak and Ayd Mill Rd. The Hamline Ave Bridge is practically done and open for traffic. Drove across for the fist time yesterday. Plenty of room for bikes and pedestrians!
Custom Data Fields:
* TRIMP: 237

Map: Street - openstreetmap.org (Mapnik)

Equipment

No Photo Name Type Time Used Distance
Used
Life
remaining
1 Nike - Air Pegasus+ 29 Trail WR Running shoe 2d 02:04:00 493.7 km 506.3 km

Splits

No Type Start
Time
Start
Distance
Duration Distance Elevation
Change
Ascent/
Descent
Average
Pace
Average
Heart rate
Calories
Burnt
Notes
1 Active 6:48:29 AM 0.00 km 00:09:24.0 1.61 km -8 m +0 m / -8 m 05:50 min/km 136 bpm (75%) 133 kcal
2 Active 6:57:53 AM 1.61 km 00:08:41.9 1.61 km -1 m +6 m / -7 m 05:24 min/km 142 bpm (78%) 139 kcal
3 Active 7:06:35 AM 3.22 km 00:08:23.7 1.61 km -8 m +7 m / -15 m 05:13 min/km 144 bpm (79%) 136 kcal
4 Active 7:15:00 AM 4.83 km 00:08:31.7 1.61 km +2 m +13 m / -12 m 05:18 min/km 148 bpm (82%) 143 kcal
5 Active 7:23:32 AM 6.44 km 00:08:17.1 1.61 km -27 m +5 m / -33 m 05:08 min/km 145 bpm (80%) 134 kcal
6 Active 7:31:50 AM 8.05 km 00:08:48.2 1.61 km -23 m +1 m / -24 m 05:28 min/km 144 bpm (79%) 140 kcal
7 Active 7:40:38 AM 9.66 km 00:08:50.1 1.61 km -9 m +0 m / -9 m 05:29 min/km 145 bpm (80%) 141 kcal
8 Active 7:49:29 AM 11.27 km 00:08:48.8 1.61 km +1 m +0 m / 1 m 05:28 min/km 145 bpm (80%) 141 kcal
9 Active 7:58:19 AM 12.87 km 00:09:22.3 1.61 km +16 m +18 m / -2 m 05:49 min/km 146 bpm (80%) 145 kcal
10 Active 8:07:42 AM 14.48 km 00:08:33.5 1.61 km -11 m +10 m / -22 m 05:19 min/km 148 bpm (81%) 138 kcal
11 Active 8:16:16 AM 16.09 km 00:09:16.2 1.61 km +26 m +25 m / 1 m 05:45 min/km 150 bpm (82%) 154 kcal
12 Active 8:25:33 AM 17.70 km 00:09:12.4 1.61 km +17 m +30 m / -14 m 05:43 min/km 151 bpm (83%) 151 kcal
13 Active 8:34:46 AM 19.31 km 00:09:09.0 1.61 km +18 m +2 m / 16 m 05:41 min/km 151 bpm (83%) 153 kcal
14 Active 8:43:55 AM 20.92 km 00:08:41.3 1.61 km -1 m +0 m / -1 m 05:23 min/km 152 bpm (84%) 147 kcal
15 Active 8:52:37 AM 22.53 km 00:02:55.4 0.57 km +/-0 m +0 m / 0 m 05:09 min/km 155 bpm (85%) 50 kcal
Totals: 02:06:56.0 23.10 km -10 m +117 m / -128 m 05:29 min/km 147 bpm (81%) 2,045 kcal

Timer Pauses

No Start
Time
Start
Distance
Duration Heart Rate
Before
Heart Rate
After

Stopped Times (pace below 15:32 min/km)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Heart Rate
Before
Heart Rate
After
1 7:28:44 AM 7.46 km 00:00:05.0 0.00 km 17:49 min/km 142 bpm (78%) 142 bpm (78%)
2 7:38:49 AM 9.37 km 00:00:04.0 0.00 km 17:20 min/km 144 bpm (79%) 144 bpm (79%)
3 8:00:41 AM 13.32 km 00:00:18.0 0.01 km 21:35 min/km 147 bpm (80%) 139 bpm (76%)
4 8:01:57 AM 13.50 km 00:00:02.0 0.00 km 55:19 min/km 141 bpm (78%) 141 bpm (77%)
5 8:19:59 AM 16.76 km 00:00:02.0 0.00 km 23:40 min/km 152 bpm (84%) 152 bpm (84%)
6 8:42:04 AM 20.64 km 00:00:04.0 0.00 km 17:26 min/km 150 bpm (83%) 149 bpm (82%)

Speed

Min. Max. Avg.
5.8 km/h 16.5 km/h 10.9 km/h


Splits: Recorded laps

Heart Rate

Min. Max. Avg.
87.0 bpm 157.9 bpm 146.5 bpm


Splits: Recorded laps

Elevation

Min. Max. Avg.
200.5 m 280.1 m 241.2 m


Splits: Recorded laps

Saturday, November 9, 2013

Race - Arctic Commando 5 km Trail Race - Battle Creek West, St. Paul

Fun, as always, a lot of friends from various walks of life. Of course Sisu Skiers, including Dayton, Matt, Paul, Kitty, Tom and assorted kids. I sure did not feel this. And Central Parents, like Theresa Kendrick, John Hering and Dave Bergstrom. Fun to see the Central kids, too, but not as fun when Colin's classmates were cheering me on. 
Ran a good race though it did not feel like it. It never does, as this is one tough course. But I had a new PB on the course, in terms of pace maintained. Monika Sattler won the women's race.
Even won a raffle prize, stone grinding at Finn Sisu Good deal! I never win, but tey had a prize for pretty much everyone!

Summary

Name Arctic Commando 5 km Trail Race
Location Battle Creek West, St. Paul
Start Time 11/9/2013 9:02 AM (UTC-06:00) Category My Activities:Running:Race
Distance 5.06 km Time 00:24:07.0
Time Moving 00:24:06.0 Stopped 00:00:01.0
Average pace 04:45 min/km Max. pace 03:36 min/km
Average heart rate 168 bpm Max. heart rate 174 bpm
Total Ascent 106 m
+21 m/km
Total Descent -107 m
-21 m/km
Weather Cloudy; 6.1 °C

Heart Rate


Splits: Recorded laps

Pace


Splits: Recorded laps

Elevation


Splits: Recorded laps

Saturday, November 10, 2012

Arctic Commando Trail Run 2012

As far as I know the results have not been posted yet. You can access a copy here. There are some pictures on the Central Nordic Team pages, including the following, showing me at the finish:

Checking my time and making sure the darn timer is stopped.
Drizzly morning for the race and mild temps, excellent conditions! I was able to make it through the field of little ones quickly. A group of young fast runners dropped me quickly and Jake passed me around the 1 km marker. I soon noticed that I hadn't purged as well as I could have this morning, must have been that late Mexican dinner at Pepito's on Chicago Ave yesterday evening. Sorry guys, I had to leave in a hurry after the event, would have loved to socialize a little after ...

Even though I felt like I was dying, I finished well, welcomed by Jake. And, I was able to hold off John K after he beat me last year. Turns out I had a new PB on the route, 15"/km faster over last year. All that track and hill work with Kitty, Erika, Nancy and Jake paid off, not to forget the Sisu MYR workouts. Very happy with Inov-8 Mudclaw 330s for this even, no issues with heel blisters. Must be the constant stop and go in orienteering that causes these.

Results haven't been published on skinnyski.com yet but I secured an advance copy which can be accessed here: Arctic Commando 2012 Results.

Link to all Arctic Commando trail runs.

Sunday, September 9, 2012

Orienteering at Nerstrand Big Woods State Park

Nice course in one of my favorite park, a nice present one day after my birthday! Very dry makes for an easier run but worried about the health of the forest.

Generally an easy course but issues with

  • CP2: I wanted to make sure to hit the trail and veered way too far E; 
  • CP10: saw it but thought it was not at the start of the gully and went looking farther W; 
  • CP11: looked for CP at short gully 2/3 way to CP (and was passed by Ian).

Link to results: Nerstrand Woods State Park / September 9, 2012


Saturday, August 11, 2012

MNOC Rogaine at Pillsbury State Forest

Awesome team mate Pete, who is a much better orienteer than me, tough terrain, lots of brambles and a long distance to cover. Thankful for the cool temps and the finish on the beach and last CP in water! Great job on the course, Molly and Justin!

Link to results: 10th Annual Rogaine


Saturday, May 19, 2012

Sisu Anaerobic Testing at the


Members of the new SISU D-Team and a couple of old guys from the masters' program (including myself) visited the University of Minnesota's Laboratory of Physiological Hygiene and Exercise Science for testing on Saturday to participate in Sisu's physiological testing session. We went through a set of evaluations, including VO2max, lactate, body composition, and Wingate.

I was actually a little nervous, not because I was afraid of the blood samples but because I had never run on a treadmill before. I had this vision of the machine going ever faster and finally ejecting me to the rear. After a quick tutorial I felt like I was ready to go.

VO2 max test (also maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or maximal aerobic capacity)
A grad student came by to test a device that measures the oxygen level in the muscle. We should get a little bonus test that way!

Lactate Testing. Ben was pricking fingers while we subjects were on the treadmill. After doing this four times with 17 test subjects, I am sure he was more sore than we were.
Ben's pricking my finger to collect blood for the 

Body Composition test by hydrostatic weighing. The tech who did my measurement said 14% of body fat, that's excellent for a 50-year old male.

Wingate anaerobic 30 second test. I almost skipped that one, they called me back. 3' of low-resistance spinning, 10" sprint and then 30" as fast as you can with x% of bodyweight resistance. This test was short, but probably the hardest during this morning's session.



Wednesday, March 28, 2012

Hill Creek Run

I traveled to Belgium for a sad occasion, my dad's funeral, and helping my brother sort through the associated formalities. I decided even before boarding my flight that I would use my jogs to revisit some of the places with happy memories associated with my dad, many of which involved hikes around my old neighborhood and the forests south of town. While I could easily reach many of the places, the High Fen (Hohes Venn, Hautes Fagnes) required some transportation. I toyed with the idea of repeating a trail run I had done in November 2010 starting at Baraque Michel and following the Hill Creek valley back to Eupen and which I had done quite a few times as a hike. Some segments I had done in the company of my parents, too. It requires a ride to Baraque Michel, which my brother Arnulf provided last time around and 2-3 hours for the run.

This time, I did not want to impose on Arnulf and looked into taking the St. Vith bus (TEC 394). The first bus leaves at 7:05 and gets to Baraque Michel only 20 minutes later, that way I would be back in town around 10:00, ready for another day of working through funeral preparations, estate questions and a visit to my mom.



I was at the bus station just as the bus pulled in and boarded along with a mixed bag of students heading to school ("where?" I thought since when I attended high school, kids from the south of the German-speaking region came north to go to school) and folks heading for work and paid €3.40 for my fare. By the time we were out of town, the bus was about 2/3 full. 15 minutes later I signaled for a stop at Baraque Michel, the only passenger to get off at this currently unpopulated place.
As the bus rolled to a stop I had noticed the red flag hanging limply from its pole, indicating that access to the fen was barred due to high fire danger. Disregarding the warning I climbed the fence next to the padlocked gate. After only a couple of minutes of jogging I came across another barrier, this time prohibiting access to the board walk crossing the bogs. Again, I ignored the prohibition and continued. Soon, the boardwalk was in very poor shape, much rougher than when I had proceeded 20 months earlier. I thought to myself that I could not understand how the park management would not maintain such a resource to the tourism industry of the area, as the park attracts thousands of visitors from near and far. Only when I got to the southern end of the board walk did a sign opposite to the one I had ignored at the beginning of this section reveal the reason for the dramatic deterioration: last year's fire had finished off the already compromised structure. Since the living vegetation left and right of the trail had been left mostly unscathed I had not paid too much attention to the marks of fire on what was left of the boards. I now also remembered big stacks of lumber and a backhoe near the start of my run, likely to be used to rebuild the structure.

"No Trespassing" 
Right at the beginning I came past one of the spots I had visited several times with my dad and of which he had told us stories, the Kreuz der Verlobten (“Cross of the Fiancees”). The location epitomizes past dangers of the area, especially during the long and dark winter months.

Hiking the fen in 1965 and 2012

As it was, the initial 4 km of the run were slow going. The impossibility of using the boardwalk made me follow the ruts left by the backhoe track right next to it and within less than ten minutes of starting I had wet feet. The ground was extremely uneven, with grassy humps on spongy bog ground. To avoid sinking in, I hopped from hump to hump, occasionally crossing Hill Creek. Gradually I descended along with the valley that had been carved into the plateau. The bog grasses became interspersed with copses of trees and bushes, some showing signs of the fire that had raged here during the previous spring. I recall reading about it in the online version of my hometown newspaper and thinking at that time that the reporting sounded over-hyped. Indeed, judging from the cover of yellowed grass which must have grown after the blaze, the fire had not managed to kill the plants and even the shrubs and trees looked like they had survived.

The trail followed the creek and surviving pieces of boardwalk as well as the bog landscape had a slight coat of frost. I finally reached the end of the blocked area and was welcomed by better trodden trails and actual newly constructed and freshly overhauled sections of boardwalk. My pace quickened considerably from this point on. Still, I needed to keep watching my step as the trail started to become a jumbled mess of roots of the adjacent trees and jagged rocks protruding from them. I did not want to take a tumble and have my head, elbow or knew make an acquaintance with those.

I'd rather not stumble and tumble coming down this trail

Hill Creek began to resemble a real stream with boulders of all sizes and the sound of rushing water became the soundtrack for my trip as soon as the trail moved closer to the creek. However, as soon as the trail veered away from the stream, the rushing was swallowed by the trees and replaced by bird songs.

I ran through sections of coniferous and deciduous woods or rather forests. I recall that when I took Lynn on our first trip to Belgium, she commented on the fact that the woods had been planted and trees were standing in neat rows. Here, the firs and beech and oak trees did not give that impression any longer but this may have been only because I was traversing stands of mature trees. In fact, some of the firs at the bottom of the valley must have been measuring 40-50 m. They reminded me of the majestic conifers I traversed near Portland, OR a few years back. Still, numbered white cornerstones divided what I believe to be forestry plots and they contained trees of the same species giving them definitely a cultivated feel.



Eventually, the single track trail turned into a forestry road. I tried to keep to areas where leaf or needle litter dampened my step. About three quarters through my run I came past the Hill Creek dam and tunnel. Part of the water is being diverted to help fill Eupen's Weser Reservoir (Wesertalsperre). During the construction in the 1950s, several workers perished because of a flash flood.
Hill dam to the left and entry to Hill tunnel to the right


Clear cut just south of the Hill dam. The swimming hole may be straight
ahead by the small group of trees.

Just past the dam I had a bad surprise: the entire bottom of the valley had been clear-cut. Just a couple hundred meters below the dam is a nice bathing hole where the creek eddies around some huge boulders. It used to be hidden under some crippled firs. The water was really too cold to stay in for very long and horse flies and mosquitoes made lounging on the boulders difficult but when on a long hike on a hot summer day it promised relief. I guess now in the absence of trees it would be inviting sun bathers …

I noticed that about two thirds of the stretch between the dam and a favorite destination for Sunday walks, Schwarze Brücke (“Black Bridge”) had been logged. I checked in with a forester friend of mine who oversees another district in the area and he thought that the area had been logged because the trees were staring to be overly mature.

Die Schwarze Brücke, 1964 and 2012

I quickly covered the remaining short stretch to Eupen Kabel's pipe division, Wetzlaer Bad (the outdoor pool), and the edge of town and promptly ran into a familiar face. My cousin Christoph's wife Christiane. We exchanged a quick hello and promised to catch up after my dad's funeral.

During the entire run I dropped from a maximum elevation of 676 m at Baraque Michel to 264 m when crossing the Weser river in Eupen, climbing only about 96 m but now after 23 km I was facing the longest uphill of the trip, the steep climb to Bergkapelle, after which I had only about 500 m left, which were all downhill. Glad I decided to do this, awesome weather in gorgeous landscape with a lot of good memories.

Friday, March 16, 2012

Four NYC 10K Jogs from Times Square

Spring Break in the Big Apple, with a family that likes to sleep in. I am the only early riser and therefore have the morning hours to myself. What better way to spend them than to engage in some sight seeing by way of jogging.

Running in a big city brings some unique challenges, like traffic-related interruptions, dodging pedestrians on congested sidewalks, etc. Another issue is catching a good signal for the GPS receiver of a fitness watch.  Our hotel (The Muse, very nice, like other hotels of the Kimpton group I have visited) is just half a block from Times Square. While you can't really call Times Square an open area, it shows a little more sky than other intersections, so that's where I went at the start of every run for my FR305 to grab a signal.

March 13: Central Park



Always nice to return for a jog in Central Park, which I have visited for jogs on many previous occasions. Due to work-related constraints I was never able to get beyond the southern half of this beautiful park. No such concerns during this trip, I set rounding the Jacqueline Kennedy Onassis Reservoir as my goal.

From Times Square I ran up Broadway and followed the Central Park Loop clock-wise to the reservoir. I did notice a few things:

(1) There was quite a bit of running going on
(2) Peletons of cyclists going in the same direction
(3) 95% of runners were on the Loop, not on any of the many other trails crisscrossing the park
(4) Almost all of them were going counter-clockwise

I was definitely bucking the trend. I did a loop around JKO Reservoir, counter-clockwise, like a good boy, and then moved to the much less traveled and in my opinion much more interesting trails meandering through the park. Yesterday I noticed daffodils on the way in from LGA, today it was more daffodils, forsythias  and some pink-flowering tree (cherries? crab apples?). I am definitely not in Minnesota though I recall when I spent my first two weeks in the US here 20-some years ago in mid-April and from my vague recollections nature seemed to be at the same stage I see it now in mid-March.

I concluded my park loop running along the Metropolitan Art Museum and through the zoo, returning to the hotel via the Avenue of the Americas.

March 14: Hudson River and Central Park


After running in unseasonably mild weather yesterday, it was downright warm this morning. After my obligatory five minute GPS lock-on period at Times Square I headed down 46th Street towards the Hudson River, where, when I reached I turned right, going north along the bike path. First the path went right along West Side Highway which soon started to climb to elevated level. The stretch between city and river widened into Riverside Park, a pleasant, apparently freshly redone green space. The bike trail users weren't as fortunate as the trail kept following under the elevated road.
69th Street Transfer Bridge
Trump Place condos behind the West Side Highway
I took a few opportunities to take pictures, like of the 69th Street Transfer Bridge, Trump Place and others. At around 78th Street I began looking for a way up and back to the city. Earlier, I had noticed some bridges and tunnels that connect pedestrian and bike trails to the other side of the express way and now I was looking for such an opportunity to cross. My first attempt was unsuccessful as I erroneously entered in a tunnel-like public works storage area. Soon, I found a place where a steep road provided access to the city. I ran across the Westside to reach Central Park. By now, the temps were downright balmy and the forsythia and daffodil blossoms seemed to lag behind the season indicated by the temperature.
Daffodils and forsythia in Central Park
I noticed that the Central Park Loop was now carrying regular traffic and only few joggers. The bicyclists were now limited to commuters everyone was either at work or on the way. I quickly reached Broadway at Columbus Circle and followed it back to Times Square, admiring the dedicated bike path.
Broadway Bike Trail between Columbus Circle and
Times Square
March 15: Queensboro Bridge



After the last two days' temperatures this morning felt much more seasonable at 9 C, which is still about 5 C warmer than average. Queensboro Bridge is the nearest bridge I could reach and cross on foot from our hotel. Today's jog had the most amount of city travel of all I would do.

I left Times Square going zigzag diagonally through town, always picking the pedestrian "go" light, which evened out over the course of my run to more or less two city blocks north and two east. The GPS track is somewhat random due to running in those deep canyons between the skyscrapers. Just as I reached the bridge, I was hailed by a NYPD copper who asked me if I had a suggestion for a running route for a woman jogger she was helping. I suggested to do like me and run across the bridge but she was adamant on wanting to run downtown. Unfortunately, I could not help her.
East River with Roosevelt Island on left and Queens with Con Edison East
River Electrical Power Plant on right.
On Queensboro Bridge, there are two levels of traffic, the pedestrian/bike path is along the north side an the lower level, the traffic is noisy, not a very pleasant run. From Manhattan, there is the Roosevelt Island (aerial) Tramway and on the Queens side of the bridge, the yellow subway line emerges from the tunnel and goes elevated. The bridge was well traveled by pedestrians and bikes, most westbound on their way to work in Manhattan.

Riding, running or walking just a couple meters away from
noisy and stinking traffic. But a good transit route for
bike and foot commuters

March 16: Hudson River to Chelsea Piers


On this rain-wet and cool morning, I returned to the Hudson River and ran south this time. about half of the distance was right along West Side Highway: not so fun, especially when I passed a NY Transit depot where a dozen or so buses were warming up their engines and belching out their diesel fumes. Still, I do appreciate that it seems quite easy to get around by bike in this huge city.

But then there were pedestrian and bike friendly areas with a little more distance to traffic. I took advantage of the many piers and boardwalks jutting into the river and ran to the end of a few of them. When I approached the northern edge of Chelsea Piers, a large entertainment and shopping complex spanning several piers. I heard a wood thrush call from the bushes, almost within arm's reach.

On the way back, I saw a big cruise ship come up the river, fully lit in the dark and readying to moor at one of the piers. I noticed a big sign on top of the ship spelling out "Queen Victoria." I was not sure if this was the Queen Victoria or a cruise ship line of that name but when I checked later, it was indeed the ship, readying for a trans-Atlantic voyage with destination port of Southampton. Quite a bit of smaller boat traffic on the river, too, some looked like ferries, others like fast police launches. On the way back to Times Square, I passed a construction site where dozens of workers were arriving for their shift.

Sunday, January 1, 2012

2011 Year-End Summary

2011 presented a shift in my physical activities. By joining the Sisu Foundation's Master's Year-Round Ski Program, I was part of a focused training effort for the first time since I was a member of LAC Eupen during the 1980s. Being part of Sisu also affected my other activities, especially running. As a consequence, I  felt in better shape than I had been in years.

On the downside, I was plagued with a slew of minor but annoying injuries, especially in my knees. Turning 50 this year, I guess my age is making itself noticed and reminds me that high-intensity training must be consumed with care. With the help of Dr. Abraham, my sports physician at HealthPartners, I was eventually able to overcome all of these small ailments and by the end of the year, I was able to rid myself of most small aches and pains that had been plaguing me for years.

I'll start with my cross country skiing regime since this involves the Sisu program I joined. The '10-'11 winter was probably the best I have experienced since I moved to Minnesota in 1989. Snow, and lots of it, enough to weather any of the thaws that ran interference. That meant cross-country skiing and skijoring, a total of about 400 km. I entered two skijoring races (King Boreas at Phalen Park & the Chuck & Don Skijor Loppet at Lake of the Isles) and the Sisu Ski Fest half marathon in Ironwood, MI. I was happy with my results as improvements over the previous year indicated that I must be doing something right. As the ski season fizzled in March, I had one last adventure when I accompanied James, my younger son and his buddy Joe to Breckenridge. While they covered the on and off piste areas of Breckenridge, Mellie and I took care of the cross country ski trails. It was fun, but for such a short time it was hard to get used to the altitude. I was yapping like a puppy, especially during the first two days. Oddly, the real puppy Mellie did not have any issues, she seemed even to look at me in a funny way like as if to say "what's wrong with you, usually you set the pace."

As mentioned above, I joined the Sisu Year-Round group, meeting every Tuesday at Battle Creek for dryland ski technique, specific strength and endurance training. Our main coaches Ben Popp and Mike Nightingale did a great job leading us, correcting us and motivating us and it was good to be exposed to a variety of skiers at different skill levels. The cardio test which we had every two months led Ben to suggest some training that impacted my running as well.

With all that preparation we were all eagerly anticipating winter and a snow pack to match last years. Unfortunately no such luck, one of the warmest and driest Decembers on the books and we are lucky that several places around town make snow for xc-skiing (Theodore Wirth in Minneapolis, Green Acres in Lake Elmo and Elm Creek Park Reserve in Maple Grove). I did not participate in any of the races, I had to forfeit he two (Test the Lungs freestyle and skijor) I had signed up for because of illness (head cold and ear infection, nasty).

As usual, the first run of the season was followed by some sore leg muscles. I am promising that I will keep up a light running schedule even in the middle of winter. After that, I fell quickly into my running routine. After an early season bike ride with Jack and Martin from work, I experienced some knee pain left. I took it easy even though running did not seem to aggravate the aches. I eventually caved and went to see Dr. Abraham at HP Como. She did not think it serious but recommended stretching ("You are pretty stiff") and "listening to the knee." Consequently a big change in my running routine began, something I should have done years ago. During my years with LAC Eupen, no training session began without first a light 10 minute jog followed by a 15 minute stretching and core routine. From now on, I ended every session with 15 minutes of stretches. The results were quickly noticeable, my chronic back pain eased and eventually vanished, and the knee aches began to subside, too.

These troubles made me also take another look at the wear patterns on my running shoes. I had noticed before that my right shoe was slightly worn in two locations, the very tip and the outside of my heel. My current Nike Air Pegasus + 27 had the same wear, here is a picture after about 620 km.
I don't think the wear is excessive for 620 km. However, abrading the tip of my
right toe like this does point to some inefficiencies and a lack of equilibrium in
my running. The sole of my left shoe is worn perfectly uniformly.
Never thought much of it but as I took the Nike Air Pegasus Trail WR into service, I decided to do start an experiment: I would begin alternating direction of my customary routes. Heretofore I had always been running them in a clockwise direction. Switching off like that is probably better for my joints, too. Will see if this makes a difference.

One of the recommendations coach Ben had made was to work in some 2-3 hour long sessions, biking or running, keeping my heart rate below 130 bpm. So I started to add two to three long runs per month to my routine. The biggest challenge for me was to run slowly enough to keep my heart rate low and steady. I did not find the distance overly taxing, my legs were tired but I did not have any issues with sore joints.

I had some fun running in Belgium and France, for the first time with my boys, especially Colin did a great job hanging on. I also reconnected with an old school mate, Reinhard, who met me for a jog around the Eupen Talsperre (reservoir). In France, near Eze, I did some serious hill work between the Corniches overlooking the Cote d'Azure.

I participated in eight orienteering meets and vetted the Veterans Day Night O with setter Pete Wentzel. I wasn't so happy with my results this year, rather than speeding up I need to slow down and take time to read the map and make better routing decisions. I contracted two major heel blisters at Chester Woods, courtesy of My Inov-8s and a toe injury at Interstate Park when I stepped into a hole and hyper-extended my left big toe joint.

I ended up aggravating my sore knees further by trying a boot camp class at the YMCA. I dropped out after two sessions and returned to Dr. Abraham for some further diagnosis. After some additional pulling, twisting and bending of my legs she declared also this newer injury less than serious and she prescribed further stretches and some strengthening for the quadriceps' vastus medialis, which she declared "mushy. "

After my poor start to the cycling season I did not have the stomach to get onto more longer rides. It did not help that I had changed jobs and that my new place of employ added about 30 km to my 45 km (two way) commute. However, there was light at the end of the tunnel as my new company was going to move in, making bicycle commuting an option again. I had put my injury woes behind by the time of the move in early November and I decided to take one ride, on the second day at the new office near Hopkins Cross Road and Wayzata Blvd. Except for some cold toes it went very smoothly and, due to the absence of real winter I repeated the ride in the week before Christmas. In spite of a little additional distance compared to my previous commute to Eagan I find this ride a lot easier due to the fact that the majority of the stretch is covered on trails. I am looking forward to many rides during the next warm season.

Monday, December 5, 2011

Run with a Jolt?

I have added a couple of short jogs to my workout schedule, mostly as a warmup for the stretching core strength exercises which I now do after each run. Another beneficiary of these early morning activities is Mellie, who loves going for a run with the master, especially when it includes some off-leash time.

As the weather has turned colder and the sidewalks slipperier for my faithful canine companion and me, we had a strange adventure on the Snelling Ave bridge S of the Fair Grounds. It started when Mellie yipped in pain and anguish as we were heading north across the bridge, just after crossing the first BNSF tracks. I was jure I hadn't stepped on her toes, which sometimes happens when she inadvertantly runs into my path. She was really disturbed and kept looking over her shoulder. A few days later we were closing in on that spot from the north and as we were approaching she started to be nervous. She yipped again, this time I saw it clearly: she stepped on a large metal plate covering a bridge expansion joint. In my mind there must be an electric current in that plate.


We ran across the bridge on the opposite sidewalk, albeit she was nervous she did not cry out. This morning we came from the north again and while she was a little scared she did not seem to feel anything. I'm guessing that the snow-deicer mix probably grounds the plate and disperses most of the current. I am going to take my volt meter out there to check it out. I am chronicling my training on a website frequented by my orienteering club mates (Attackpoint). One of them, Todd, read my log and replied with a link to a Strib article form 2009 mentioning that some light-post-watering pooches were rudely jolted when doing so in Minneapolis. The city started an effort to check light posts for faulty wiring and eliminated further canine sterilization by electrocution. I will be keeping a close eye on that particular spot and figure out whom to let know about this.

Sunday, October 2, 2011

Injury Woes

You think you are in relatively decent shape and your training expands in new directions. You start toying with the idea to maybe enter one of the longer xc-ski events, you turn 50 and think that there are a few people that age out there who are less fit then you ... and reality check.

This all started with a nagging ache in my left knee which I contracted this spring while out for my first significant bike ride. The pain was low-grade, did not bother me while running, it was just there, in the background. I finally caved and went to see my trusty exercise physician, Dr. Abraham at HP Como. She prodded, pulled and twisted my limb and declared that it was nothing serious. At one point during the exam she exclaimed "oh my, are you ever stiff and inflexible." She offered PT as an option and prescribed flexibility exercises. I declined the PT but started doing a 10-15 minute stretching routine after every workout. The results were amazing, the pain that had persisted for almost three months vanished within 3-4 weeks. 

My exercise regimen kicked into high gear. Sisu ski group, slow and long runs, tempo runs intervals and fartlek, and, while in Europe, some serious hills. I had thought for a while to add a strength workout my exercise program and tried out a boot camp at the Edina YMCA. My muscles were very sore after the first class I took on Labor Day. I took it appropriately easy during that week, did an orienteering race where I contracted some nasty heel blisters but went back to boot camp on the next Monday. 

I don't know whether I was still too tired from the O-meet or whether I am simply not fit enough to start a new exercise clase but after the second boot camp, I did not experience sore muscles but sore knees. Both sides seemed swollen and there was a definite feeling of instability and some popping in the right knee. What a bummer. I followed the RICE principles and rested, iced, elevated and when engaging in activity, I compressed. Since that right knee seemed a little more serious, I also made another appointment with Dr. Abraham. I went running only a few times, fortunately Sisu Year-Round Group was on a roller skiing portion of the schedule which was not as hard on my knee. Things seemed to not get any better and I waited till the 9/24 to make up my mind on doing the Intertstate Park O Meet. But I did it, opting for the shorter choice and also doing the white/yellow course. The knee felt ok but I did contract a new injury, a sprained toe joint which I contracted when my foot got wedged between two rocks, forcing the big to into hyper-extension.


Unitl my appointment on Thursday of that week, my knee felt actually better, it may just have been overshadowed by the pain in the big toe. Again, Dr. Abraham ended up saying that my knee issue did not seem to be too serious. Same directions as the previous time, listening to the knee, and working on strengthening the muscles around it, especially the m. vastus medialis which she found to be "mushy."

I went for a good roller ski workout this last Sunday, since the rigid boot protects my toe, which is still smarting. I am wondering if I'll be able to do the Minnegoat. If I am smart, should probably only do the short one. We'll see ...

Saturday, September 10, 2011

Orienteering at Chester Woods Park, Eyota, MN

Brand-new map in Chester Woods Park, near Eyota, MN, less than 20 miles E of Rochester. On a gorgeous Saturday morning I drove down there from the cities. Quite a few MNOC runners made it down here, from the looks of it a few were camping here, too. I chatted with Andrei about his August packed with a trip to Utah (hiking), South Dakota and Wyoming (orienteering). The pictures posted on FB were gorgeous and made me want to go.

After gearing up, I ambled to the start and got going. To get to CP1, it looked like I needed to round the northern arm of the lake. I am saying "it looked like" because there is a bridge from the first parking lot inside the park. I noticed the bridge where the park road goes along the lake and I even remembered having seen it when entering the park, but by then I felt it was a wash to return or continue on around the lake. In hindsight, I should have checked the map again and returned, I think I cut have cut a couple hundred meters from my first leg. Other than that, CP 1, 2, 3 and 4 did not present any challenge.

Andrei, who had started behind me caught up at CP4 and went straight up the hill where I decided to follow the trail, making a hairpin turn and climbing more gradually. I followed the left fork of the trail till where it exited the dark green on the map. here, I followed the vegetation boundary and got to CP5 without too much delay. I rejoined the trail, missing the remnants of another trail heading straight for CP6. I eventually found the trail and went straight for the CP, passing it a couple of times without seeing it. This is probably the one place where I lost most time. Instead of looking for the overgrown trail, I might have been better off to follow the contours N from the open area. but who knows, the woods were pretty thick here, too.

I also wasted some time at CP7, but not too much. CP 8, 9 and 10 weren't too difficult either. It was exhausting but also pretty cool to run through the prairie, with grasses higher by a few inches than my 6 ft towards CP9, a very obvious single tree. I might have been better off following the trail closing in and coming back out. Again, hard to tell. CP11 did not present any navigational challenges either but again, the last stretch through "open" terrain was the hardest. Here, very tall yellow flowers probably Jerusalem artichokes grew even taller than 2 m grasses I had encountered earlier. The understory was formed by some kind of golden rod, in keeping with the theme of yellow and green. More striking even than the the yellow were a few blotches of blue, soapwort or closed gentian. The air was filled by the buzzing of many bees and other insects and butterflies were lazily fluttering through the sun-heated air. All of this impeded my progress but delighted my senses.

CP12 and 13 were easy, this time I DID take the foot bridge. CP14 and15 weren't that difficult either, but I was slowing down. I had not worn my Inov-8 Mudclaws since the spring and, together with the thick socks I was wearing they started two nasty heel blisters.

All in all, I am glad that I did not completely mess up any of the CPs. One of the advantages taking it a little easier on tempo, but probably also a testament to the somewhat easier course.

Thursday, September 1, 2011

Long Workouts

After the last reviewing my last benchmark results Coach Ben complained that my work concentrated too much on mid range effort at the expense of base line and the high end work. Since then, I have been increasing my distance for those low-intensity long workouts. Until now, my long runs were 10-12 km, at an intensity that Ben would characterize as mid-range. My first longer run was a 10-miler (16 km) when dropping off Colin at university in Iowa City (see here). I did 18 km lat week at the prescribed heart rate (i.e. around 130) and 20 km this morning where my HR was a little faster but only because a woman passed me while going around Como Lake and I just had to see what her pace was. At 130 bpm I feel like I could keep going and going from a cardiovascular perspective. My legs feel tired after 20 km but with 20 minutes of stretches even that goes away. How far should I run for a long workout? Do I need to get tired or is the idea to just get accustomed to make a run like this feel more like a walk in the park? I put these questions to Ben who suggested I gradually increase the time of the workout to three hours.

8/25 Long Run on opening day of Minnesota State Fair

9/1 Long Run

These long workouts do bring a new side effect: chafing. While it seems only light for me, mostly between my upper thighs and my nipples, but it is still uncomfortable. I invested in some new running shorts which work much better than my old ones. My form-fitting Sisu t-shirt works better than the lose ones I have. At this point I am simply going to watch it before taking more drastic measures.

Thursday, August 18, 2011

Iowa City Jog

Took moving Colin, my firstborn's move to the University of Iowa as an opportunity for a jog along the Iowa River. Since coach Ben of Sisu Ski Foundation pointed out that my aerobic workouts were sorely lacking I started with that part of my training plan: a slow ten mile run with dog, always an eye on my heart rate readout, making sure it never got above 130 bpm.

Both Mellie and I thougth it hard to run that slow and odd to be never out of breath.

Tuesday, August 2, 2011

Around Wesertalsperre Eupen

Wesertalsperre at 7:30
After I contacted my old school friend Reinhard via Facebook, he suggested we should run around the Eupen reservoir. What a great way to catch up! We talked about our jobs, kids, and the old times at Koenigliches Athenaeum Eupenall while running along the forestry roads around the reservoir. It was a perfect morning for a run like this, calm and crisp. I wouldn't have wanted to do this run under a midday sun.
After the run

Monday, August 1, 2011

Two More Runs from City Center Eupen

Since returning from France I did another couple of runs from my brother's place, similar to the runs I had previously done.

On 7/31 I ran from Bergstrasse past the old ash oval where I had been introduced to track and field, the monstrous new football bleachers and Am Galgen (At the Gallows--they changed the name to something benign, my dad told me that when he was a kid it was still standing there) towards Schoenefeld, one of the roads that leads into the forests on the south side of Eupen. I entered the Eupener Wald to follow part of the old fitness parcours towards Langesthal, exiting the woods at am Blech. I climbed towards the trail below the Kehrweg, crossed the Frankendelle and took Schorberg and finally climbed to the Moorenhoehe. A good run taking advantage of some of the terrain the Eupen area has to offer.

On 8/1, I redid the jog along the northern edge of Hertogenwald, entering the woods from Malmedyer Strasse SE of the Kabelwerke. Like on previous occasions I exited the Hertogenwald near Membach and took Limburger Weg past Loussack and the Waisenbueschchen back to the city.


Wednesday, July 27, 2011

Èze - Rte de Turbie (D45) - Grande Corniche (D2564) - Chemin Serre de Fourque

A real jog with a view and a 180 m climb. Glad it wasn't hot.
Just after turning onto the Grande Corniche
I followed the Moyenne Corniche out of town and then took a left onto eastbound D45, steadily climbing to the intersection with the Grande Corniche, here called Ave. des Diables Bleus. Doing a hairpin west, I kept climbing till I almost reached Èze-le-Col.
Looking at Èze from the top of Chemin Serre de Fourque
When I spotted a foot path heading back to Èze-Village, I took the opportunity and dropped steeply back to my starting point.

Tuesday, July 26, 2011

Grenoble, along the Isere

Gorgeous crisp morning. Got Colin up, amazing, he seemed raring to go. For the first 2/3 of the stretch we ran close to my usual training pace. The city streets at the beginning and especially at the end were a little slower because of busy sidewalks and traffic lights. We started by running down Blvd. Gambetta and then continued upriver. Initially on a narrow sidewalk but soon on a dirt path right on the river banks.

A few minutes after turning east from Blvd. Gambetta onto a road following
the Isere.

Friday, July 22, 2011

Limburger Weg-Loussack-Membach-Stockem

Another run with the boys. Anna, daughter of my old buddy Fritz, challenged us to come pick her up, sadly she was indisposed. We had a good run without her, Colin running the entire way, with the short break stopping at Fritz' house.

At Giesberg Chapel 


Fishpond at Roereken