Recent Training and the NMTC Wednesday Night Races

Over the last few weeks my training has been focusing on the upcoming Wild Duluth 100k, which is going to be my last race of the season before a short rest phase and then the start of training for the snowshoe racing season, and next year. If any of you are looking for a fall race to do it is not too late to register for the Wild Duluth races. The race has a Marathon, 50k and 100k and runs on the Superior Hiking Trail from Canal Park to Jay Cook.

I have been re-learning about decipline and flexibility with my training recently. In August I started a new job with a traditional 8-5 Monday through Friday schedule. This means that I have to get up at 5 AM on most days to get my first workout in, and so a second workout over my lunch break. Although the schedule works out, it was difficult to adjust for the first several weeks. Looking forward I think this schedule, and the new freedom for long runs and races I have on the weekends will be a good change.

I have also run in two of the recent Wednesday night races as part of my normal training plan. At a cost of only $1, they are a great way to do a speed workout on some of the trails in our area with other people from the running community.

The starting line of the second race at Zap's Loop - a cold afternoon!

(Photo by Eve Stein)

Start of the race
(Photo by Eve Stein)

At both the Zap's Loop and Superior Wednesday night races I finished 4th. I ran them as extended ANT workouts, and my heart rate was well in the ANT range of 169 to 178 beats per minute. I am looking forward to doing as many more of the Wednesday night races as I can fit into my training schedule.

I hope to see you all outside!

Keep exploring the limits-

Patrick Makau Leads Weekend Marathon Performances

This weekend, the Real Berlin Marathon solidified it's position as one of the fastest marathon courses in the world with some impressive performances. Leading the pack was Kenya's Patrick Makau, who took 21 seconds off Ethiopia's Halie Gebrselassie's 2008 world record. Makau and the leaders, including Gebrselassie who had to drop out at 22 miles with a case of exercise induced asthma, blazed through the half way point 1:01:44. After that Makau never looked back, he went on to finish in 2:03:38. Makau's world record, his first, marks the first time in 4 years that the marathon world record is back in Kenyan hands, and will certainly increase the two nations running rivalry going into the 2012 London Olympics.

Makau after crossing the finish line in Berlin

In the women's race Kenya's Florence Kiplagat won in 2:19:44, which should make her a strong prospect for Kenya's 2012 Olympic marathon team. Former Berlin winner Irina Mikitenko of Germany was second in 2:22:18, and world record holder Paula Radlciffe was third in 2:23:46. Though she seemed disappointed in post race interviews, her finish should certainly be strong enough to secure her place on Great Britain's Olympic marathon team. And with some 10 months to go before the Olympic marathon, I can see at least a dozen men and women - including some from the United States - who could contend for podium spots in London.

Keep exploring the limits!

Running and Relaxing in the Black Hills

Over the long Labor Day weekend I traveled out to the Black Hills for a bit of running and relaxation. The Black Hills are only 12 hours away from my home in Duluth, MN and have great trail running, forests, lakes, and weather - all at 4,000 to 6,000 feet altitude! They are a great place to visit.

What $4 gets you for breakfast at Wall Drug

After driving through the night my trip of course started with breakfast at Wall Drug. It is amazing what a few bucks buys you to eat there. After that I drove into Badlands National Park for a morning run. The temps were still mild when I started, but as the sun came up and I was finishing my run the temps started to rise.

At Badlands National Park

I then finished driving to Rapid City and the Black Hills. I found a camp site at one of the National Forest campgrounds and then set out to find some geocaches. By the end of the trip I found about 20 caches in addition to all the miles I racked up on the area's trails. Dinner at camp that night was excellent - and topped off with Jiffy Pop! Can't beat that!!

On the way up Harney Peak on one of my assents

The next morning I set out from camp early and drove to the Harney Peak trail head at Silvan Lake in Custer State park. Harney Peak is the highest point in the USA east of the rocky mountains at 7,250 feet, and the trail to the top climbs about 3,000 feet. I had a long run to do today so I ran the trail to the top 4 1/2 times - which was about 50k and 12,000 feet of climbing - in 4:28:58. It was a great place to do a long run, and a nice challange too!

At the top of Harney Peak on the first asscent

Relaxing after the long run

After my long run I ate lunch and drove into Custer, SD to get some delicious and well deserved frozen yogurt. I then drove the wildlife loop and Iron Mt. road getting a few more geocaches, taking in the views, and of course feeding the mostly tame burros of Custer State Park. It was a great trip for both training and rest & relaxation.