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After RBN1 did her long run on trails today she rode my road bike with me while I roller skied so she could video me. Without coaching it is hard to make technique adjustments. This at least lets me see myself skiing. I am also probably going to share it on FB and see what amateur suggestions I can get. My high school coach is also on there and maybe I’ll get a free pointer or two!
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Less layover or a flight with economy comfort? Economy comfort gives your another 6” of leg room and a few extra degrees of recline. I’ll be in that seat for 15 hours. I’m leaning towards a day at LAX over 15 hours without extra leg room.
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A Tale of Two Sunday Workouts
#1 - Group Over Distance Roller Ski
Sunday mornings the Vakava ski team plus a large collection of other “local class” skiers gather in Afton for an over distance workout. Over distance is a common workout for skiers and essentially is a ski longer than your race. A three hour+ ski with company beats the hell out of such a ski all by yourself.
This morning happened to be a 2.5+ hour classic roller ski. This probably isn’t technically an over distance ski because it wasn’t longer than my longest race, but it was my longest ski this summer by a fair margin.
It was a great group. I knew maybe 5 of them by name before hand. Two or three of them may have even known my name. It is an inviting bunch though and a number of them started conversations and by the end, even an introvert like me was able to strike up conversations. In all there were about 16 of us. A small group of us did one last hill climb and I ended up skiing 42.5km (26.4 miles) in 2:47.
The roads in Afton are by far some of the best in the area for roller skiing. Generally good pavement, low traffic, and good climbs with safe descents. The one bad thing today was the bee sting I got on my inner thigh about half way in. DAMN did that hurt.
Oh, to make this happen my boys spent the night at Grandma’s house. I was just going to drop them off in the morning, but she called the evening before and invited them to spend the night. I dropped them off and we had root beer floats for a treat.
#2 - Humid Trail Run on BRAND NEW Single Track
I still had some time to finish up for the week. Two off days will do that to you. The Ice Age Trail which runs all through Wisconsin hosted a mobile skills clinic in SCF this weekend and they built something like 2 miles of brand new single track. This connects two segments of pre-existing trail that were previously connected by road. The road sucked, I hated running on it. Now, there are something like 8 or 9 miles of straight single track plus all of the other interconnecting and nearby trails.
One of my running buddies sent a FB message saying he ran the new trails yesterday and claimed they might be the best in SCF. Given that this is the City of Trails, and some of the existing trails are pretty sweet I figured he was exaggerating. Nope, they are AWESOME.
It was hot and humid and I was tired from the morning and it was basically all up hill for the first 30 minutes, but it was still fun running with Adam. We took a few extra breaks to enjoy the scenery. With about a mile to go the skies opened up and it poured. It felt fantastic.
I can’t wait to go out there for a long run and do a nice point-to-point-to-point run.
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Sasquatch Dash 2014 #5 - Pursuit Start
So this was Dallas’ idea at the start of the Sasquatch season to do a handicapped race where theoretically anyone could win. Unfortunately Dallas hasn’t made it to any races this year, but we still pulled this one off.
Basically, through the magic of Excel, I predicted everyone’s finishing time on the first course we did this year, and then we started in reverse order such that if my predictions were correct we would all finish at the same time. So, just like any other race, first person to the line wins, unlike any other race, the slower folks had a lot more time to do it in.
It turned out well and was a fun race. I was the second to last starter and I had a little over 20 minutes to wait from the first starter. Let me tell you, that is a long time to wait. The second picture above is with about 100m to go and that is me and the first starter. Not bad.
You can read all about the race, including my personal race report at the end here:
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So Thursday I took another unplanned rest day. My knee was bugging me (return of another runners knee, but in the other knee, I’m blaming my extremely high strung hamstrings) and my foot was bugging me. I leaped down some stairs at work and landed a little funny and I was having the same sensations as when I had a metatarsal stress fracture a few years ago. Oh, and I was lazy.
Friday was my employer’s day at the MN State Fair. Our office is just a quarter mile from the fair grounds so they buy us and our families tickets and send us over for half the day. I had the above pictured deep fried Monte Christo sandwich and shared a cup of John Deere tractor made strawberry ice cream with my oldest.
After that, I felt like I NEEDED to work out. I headed over to O’Brien to run the loop for an hourish. The first mile felt like crap. After that I felt pretty good. It was humid as all get out and I was drenched after my 1:08 run.
We are heading towards fall and the prairie grass is looking pretty cool. It won’t be too long and this heat and humidity will dissipate and the trees will start changing colors. My favorite trail running season is almost here!
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Good given the circumstances.
I got a 45 minute roller ski in before kiddie soccer tonight. 15:00 warm-up, 30:00 threshold level effort. I might have gotten a little more in, but I had to rotate my wheels and what should have been a 5 minute task turned into a 35 minute task when I couldn’t get one axle back in. It ultimately required using the lathe and getting new bearings to get it back together so it was serious.
Then after kiddie soccer and getting kiddies to bed I got almost 30 minutes in on the treadmill. 2 miles easy, then 1 mile hard. I’m very unimpressed with the pace detection of the Fenix watch. I changed the treadmill from 6.7mph to 8mph and the watch indicated I changed from 9:20 to 8:34. Sorry, no. My HR definitely told a better story about the faster pace. I would have finished out the 30 minutes, but suddenly I had some very uncomfortable feelings in my left achilles. A little stretching afterwards and it feels fine, but it was definitely into the range of not wanting to push through it.
Then 20 minutes of a 30 minute circuit workout. Gotta admit, I kinda wimped out on finishing this one. I could have done one more round.
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I took one unplanned rest day yesterday. And I got crappy fast food for lunch today. I haven’t done strength in a week and a half.
I feel like I fell off the wagon. In reality, I had 15 hours of aerobic activity last week. So, other than the lack of strength, I’m not really off of the wagon. Weird how your mind can play tricks on you.
In any case, I’ll be figuring out how to get a workout in tonight. Something tempo. Either a roller ski or run. Also a strength session tonight. I’m into a new 4 week block which has a significantly reduced load. I should write about it and summarize the last one here at some point.
In short, 184 days until the Birkie (6 months and 1 day), there is no time to burn-out now.
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That is the date RBN1 and I will watch the final episode of Star Trek: Deep Space Nine at our current rate.
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Sending someone off on their first 20 miler. Pretty proud of that girl. shufflingalong
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