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Tuesday Adventure #2
Ever since I moved up here every time I drove past the Sunrise River I’ve eyed it and thought about how much fun it would be to paddle down. Well I finally did a section of it on Tuesday.
RBN1 and I took our kids and we paddled a 9 mile stretch of the winding river. I’m really glad we looked at the map and actually made a rough estimate of the distance down the winding river because my original plan would have had us canoeing something more like 15 miles. You can see from the above route maps, it is quite twisty.
The latter half of the trip included a lot of sections that we had to canoe around, under, or over some fallen trees. This made the trip more “exciting”. In other words I was pretty nervous about swamping the canoe in the current and may have let a few expletives slip.
In all it was a great trip. It took us about 3 hours and we only heard a couple of “are we there yets” which is pretty dang good. RBN1 and I worked pretty well together for our first time in a canoe together. A little practice and I think we would be really good. There are quite a few more miles of the river to check out still so we might just do that yet.
Tuesday Adventure #2.5
So I borrowed my parents car so we could have a car at the finish to drive back to the start. Unfortunately I was a complete idiot and left the key in the car at the start! I had wanted to get a run in later in the day, but the 4 mile tempo run I got in running from the take out back to the put in was not quite what I had in mind. I’d already baked in the sun for 3 hours and then I had 4 miles to run with no warm-up, in wet old running shoes, with absolutely no shade. I did 6:33, 6:34, 7:06, 7:08. Yeah, bonked a bit there. Still a 20:56 5k split isn’t too shabby considering the morning roller ski and canoe ride.
I am just really lucky the 9 mile canoe only separated the start and finish by 4 miles.
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Tuesday Adventure #1
Seeing as I was playing hooky from work, I remembered that Duane from the shop does one of his weekly roller skis on Tuesday mornings. I hit him up and we agreed to go for an approximately hour long double pole on the “Lushanko Loop”. The Lushanko brothers get their own loop.
RBN1 joined us on my bike and played action photographer from the bike.
It was a good time. My HR really doesn’t get up there double poling but it definitely worked my arms good. Upper body strength is an identified weakness I am working on this summer for an improved ski season.
RBN1 also shot some video. I’ll spare you the one of me grinning like an idiot because I thought she was just taking a picture.
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Busy. That is my excuse. Partly because I disappeared to Grandma’s cabin in northern MN for 4 days plus an extra day of hooky to go on a couple of adventures with RBN1 and our kids.
Maybe I’ll write about those things and how they affected my training and what I accomplished during those days as far as workouts. Maybe not. We’ll see how much ambition I have.
This post is about today’s workout. I headed over to Afton to do some L3 ski intervals. I decided I wanted to do longer intervals at a sustained pace and Trading Post Trail was just the ticket. I used that road for the intervals a few weeks ago, but I kept those at 4 minutes and pushed them harder (or was supposed to anyhow).
Today I skied the whole hill bottom to top for each interval. It turned out to be 9:28, 9:48, and 9:53 for the three repeats. The HR at the end was about perfect for each. Each climb was just over 200’ which is great elevation for MN. I was able to get back down the hill in just over 7:00 between repeats.
Despite my leaden arms from double poling and paddling a canoe Tuesday and a strength workout last night I thought this was a really good workout. My technique held together (I think) and I was able to get a solid workout in.
Dang near took my first digger twice though. Those damn tar snakes they use to seal cracks are killers.
Birkie in 204 days.
Oh, the July calendar thing. I took 3 days completely off of aerobic training this month. 3, whole, days. Hmm, seems like I did more than that but I guess not.
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Throwback Thursday - bonus edition
Grandmas marathon 1999
19 years old and scrawny still (I’m the shirtless dude in the middle). I trained well right up until about 6 weeks out. Then I got shin splints and moved home for the summer. I ended up bonking hard at 19 miles and fading from my 3:30 pace to finish in 3:55.
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Damn I was a skinny runt. This is circa 1996/7ish I think. I still have that ski suit (don’t wear it) and I still use those poles.
I have no idea why I look so disgusted.
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Gone roller skiing.
Ok technically I’m back, but I went. Did some L3 intervals. ‘Twas good. Need to do more of them. Now I’m off to run a bit. Then strength. 212 days till the Birkie!
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I call it “Ben throws vegetables in a pan and makes it up as he goes enchilada like stuff”. Yeah, catchy.
Frozen peas and corn, onion, zucchini, green chilies, green enchilada sauce, a little salsa, sour cream, and mexican shredded cheese on a whole wheat tortilla.
I give it a B. Which is good, because I have a lot of left overs. Not bad for just raiding the freezer and crisper drawer and making it up as I go.
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I am tired. 15 miles today. That is my longest run since the Birkie Trail Marathon last year, which was preceeded by a 15.5 mile (25km) run, which had nothing more than 10 before that. Obviously I’m trying to do this whole actually train for a marathon before running it thing this year.
The marathon is exactly 10 weeks from today. I have a few more long runs to do. This run was a mix. First, RBN1 and I started together for her fast finish run. We diverged for a little bit as I ran the two side of the triangle on the right while she ran the hypotenuse. Then we met back up again and did her fast finish together. Then we got her setup on the mountain bike and we headed over to the mountain bike trails in town to run/ride together. This worked out well except we got lost on the super twisty turny hilly section which really took the pace down (I had a 12:41 split in there). When we finally got out again she headed home to get ready for work while I cranked out 3 more miles on the roads in town.
Yesterday was also a strong day. Daniels’ cruise intervals. 2 times 15:00 @ 6:45/mile with 3:00 active rest between. The route looks far less interesting but it was ideal for this workout. A long, straight, flat, fairly shaded, paved bike trail. Nothing but working on the engine. It was tough but I generally pulled it off. 6:42 and 6:48. The second one had a HR that was a little high for a tempo run, but it was still good.
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TMI Alert - Inserting a break, if you are mobile… sorry.
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