Surprised and shoes

I ran a long all-night run with Steve Quick on Friday, August 8. I didn’t post the Sunday workout because I helped move a student to Madison, Wisconsin. I carried an entire room of items and two flights of stairs, which was a good leg workout. Surprisingly, my legs weren’t as sore as I expected. My feet were swollen, but overall, it was manageable. I took two Advil at 6 AM and rested for the day.

To my surprise, I felt less stiff this morning. I’m sauntering, but I haven’t taken any pain relievers. I feel like I could run and will later. I assumed I’d need a day or two to recover, but let’s see how the run goes.

Many discussions have centered on the Superior 100 course section, which is more complex. Steve and I discussed segments throughout the night and ranked them based on my recollection. I’ve been on each section twice, so I’m not an expert. Here’s my rank list. I’ll send it to the run list to see what others think. It might be fun as I’ll place any replies on a spreadsheet. I think there’s a whole array of opinions depending on the type of runner we are, and no one will have the same list.

1 to 14, with 14 being the most difficult (# before mile means difficulty rank)

    (5) 9.3 miles to Split Rock

    (9) 10.1 miles to Beaver Bay

    (1) 4.9 miles to Silver Bay

    (13) 9.9 miles to Tettegouche

    (8) 8.6 miles to County Road 6

    (10) 7.7 miles to Finland

    (11) 7.5 miles to Sonju Lake Road

    (3) 4.2 miles to Crosby Manitou

    (14) 9.4 miles to Sugarloaf

    (2) 5.6 miles to Cramer Road

    (6) 7.1 miles to Temperance

    (12) 5.7 miles to Sawbill

    (4) 5.5 miles to Oberg Mountain

    (7) 7.1 miles to Finish

There have been many emails about the need for trail shoes on the Superior Hiking Trail. I’m in the minority about wearing street shoes. After thinking, I realized two things: (1) My foot specialist recommended the Asiacs Nimbus shoe for running due to its low profile; and (2) my rigid plastic orthotic provides stability, unlike my softer orthotics that cause my feet to contort.

Like ranking demands, shoe and food choices have more variables, making it difficult to find a clear answer.

Carry on!

Overnight run - lost and found

So, Larry Rode couldn’t make it for our overnight trip, so Steve Quick and I hopped on with the seasoned driver, Shelley. We set off for the Superior Hiking Trail at 5:30 PM on Friday. Our driver was doing an excellent job keeping us moving, but then Helen Lavin zoomed by our speeding car just before Two Harbors. Even in the car, she’s a speed demon!

As the fun part of the trip was coming to an end, Steve and I began to take our overnight run seriously. I took off one of my shoes to rub my feet, and guess what? The smell was awful! I was shocked, but it was a good thing because we wouldn’t get tired. It was like having smelling salt in the car. Were they so happy when I put the shoes back on?

We drove to Crosby and Finland to drop off our supplies. Our expert support crew would sleep in the car and meet us at Sugarloaf. There, we’d refuel and continue on County Road 1. This would give us two goals: 35 miles and tackle what I think is the toughest section of the trail, Crosby Manitou to Sugarloaf.

We started our ride around the hills at 42 miles (City Road 6) at around 10:00 PM. I had told Steve about the guy who got DQ because of a mistake in that segment, and he missed the aid station. I reminded him that we had a left turn to get to the Finland Recreation Center, so he trusted me. We kept a close eye on the left side of the trail to make sure we took that turn.

As we approached the final mile of the first stage of our 7.5-mile run, we found ourselves on a trail that was once used for snowmobiles. Suddenly, the grass grew taller, and light rain had moistened the ground; our feet became wet. We both suspected that we had missed a turn, but I was certain that it was on the left, so we continued.

As we walked, we stumbled upon the backyard of a house and illuminated the area with our flashlights. We were uncertain about our course, but I persuaded the cautious Steve to keep going.

Upon reaching the trail, we discovered that it had been thoroughly washed out. We had to make a four-foot leap in the night to continue our journey. After registering 10 miles on our Garmin devices, I admitted my mistake. Steve was understanding about it.

As we approached a road, we decided to run on the pavement. Steve noticed the sign we had seen six miles earlier: Finland Aid Station, which was approximately 3.2 miles away. To our astonishment, we had just run in a six-mile circle. This revelation prompted caution, and we eventually found the correct path 13.5 miles later. While I acknowledge my initial error, I am pleased with the progress we made.

Fortunately, we left this incident behind and proceeded with our journey. I have no recollection of when or where Steve encountered difficulties, but he is welcome to share his story. It was now 2:00 AM, and we had spent over 90 minutes on the trail. Regrettably, the remainder of our run until sunrise was filled with noise and uncertainty about our direction. We inadvertently missed the Sonju Lake Road Aid station and ended up at Crosby at sunrise.

Steve had received numerous reports from others that this section was the most challenging, making all others appear relatively straightforward. While the downhill sections were indeed demanding, Steve possessed an exceptional ability to excel on the uphill. His preparation and fearlessness made the entire run appear effortless to me.

Despite my struggles, Steve maintained a calm demeanor, while I resorted to crawling at specific points. Our interactions were characterized by mutual frustration and attempts to outmaneuver each other. I attempted to keep him within my sight while navigating the uphill sections, while he focused on scanning the downhill terrain for potential hazards, such as freight trains.

Throughout the run, we were both plagued by persistent horse flies, resembling hornets, that circled our heads. We responded by swatting them away, with me estimating that I eliminated approximately 20 flies, while Steve likely encountered a significantly higher number.

After approximately 12 hours of running, we arrived at Sugarloaf, but instead of continuing to County Road #1, we decided to stop. The distance was 35 miles due to an unfortunate experience where Steve became lost in the Londell area.

Overall, the run was a solid and rewarding experience. It served as an invaluable preparation for the race, and I would not hesitate to participate again if Steve had not accepted my invitation. While the nocturnal presence of owls, wolves, and other wildlife, coupled with navigation challenges, made the night particularly arduous, I would undoubtedly undertake it once more. Familiarity with this trail will certainly enhance my chances of success in future endeavors.

Until next time, Carry On!

Litter, Life and luck

It’s absolutely appalling! Trash cans litter the streets, and there’s no apparent reason for people to litter. Are they simply lazy and lacking in intelligence? Do they have no sense of aesthetics? I’m astounded as I cycle through the trash-strewn roads. Today, while running on the Minnesota River path, I encountered a diverse array of trash, from used condoms to Cliff Bar wrappers.

To make matters worse, I intentionally slowed down on the hills today, just like I did on Tuesday. The sight that greeted me was both infuriating and perplexing. So, what’s the difference?

I finally took the plunge and signed up for the 100-mile race on the Superior Website. Despite my weight gain, I’m in better shape than last year. I thought, “Why not?” Last year, I dared to believe I could complete the race. This year, I’m not so sure. Last year, I felt like the Energizer bunny, full of confidence and determination. This year, I feel like the Pillsbury Dough Boy, deflated and defeated. Last year, my life was a whirlwind of chaos, marked by my son's departure for school, my move, and a demanding relationship. This year, I’m bored and have limited time to occupy myself except for work, officiating, and training. I’m lucky if I date or attend an event outside my small circle of friends more than once a month. Perhaps the tale of two 100s is a fitting way to begin my report?

While a successful 100-mile race requires more than just training, luck plays a role, but numerous factors must align for achievement. Weather, nutrition, sleep, transportation, footwear, and countless other considerations must all be in perfect harmony. I will not solely rely on luck. Five weeks remain, and I am determined to maximize my training. The next three weeks will be grueling, involving long runs on weekends and challenging hills on Wednesdays. Additionally, there will be numerous other training sessions in between.

Unfortunately, I was unable to reach the North Shore this weekend. I did not wish to undertake the extended drive or run alone, so I opted to visit RTA instead. I completed five laps plus three additional hills on the hill west of the parking lot. Despite the heat, my pace was slow, averaging approximately 15 minutes per mile. I felt relatively well; my heart rate was low, and I did not experience fatigue, although I was unable to increase my speed. The average heart rate was 133 beats per minute.

Feeling underachieved at RTA, I decided to go for a road bike ride at 2:00 PM. After 18.5 miles against the wind, I experienced dehydration, which is unusual considering the warm weather. However, I felt strong. However, I suspect that I have been stung by a bee just above the inside back of my right knee. While the pain is intense, it does not affect my ability to run or bike.

During my recent Run the City (RTA) run, I listened to a health and exercise-related podcast. The podcast discussed the significance of warming up the heart to enhance race performance. It emphasized that while most people are aware of the importance of warming up skeletal muscles to protect them from injury, many are unaware of the equally crucial role of warming up the heart muscle.

The podcast highlighted that improper warm-ups can lead to various heart-related issues. It underscored that when heat cramps occur, it is often too late to intervene. This underscores the necessity of warming up the heart, especially during intense exercise, particularly in competitive settings. Athletes have long recognized the value of warm-ups in preparing their bodies for physical challenges.

Despite the widespread acceptance of the benefits of warming up, there is limited scientific evidence supporting its performance-enhancing or injury-reducing effects. This is primarily attributed to the ingrained nature of the need for warming up, which poses challenges for researchers in collecting unbiased data. For instance, attempting to sprint at full speed on a fabulous day without warming up can induce a natural inclination to slow down.

It has been scientifically proven that a proper warm-up for the heart can significantly enhance athletic performance. Warming up reduces the strain on the heart, ensuring adequate blood flow and oxygenation during strenuous activities. For instance, sprinting uphill without a warm-up necessitates increased blood flow and oxygenation to the heart muscle. Conversely, warming up lowers blood pressure and enhances blood flow to the heart, potentially mitigating the risk of heart attacks.

A speaker conducted a study using a heart rate monitor during various marathons to validate this theory. He observed that maintaining a heart rate between 50 and 60 percent for the initial 20 minutes resulted in his slowest-ever first few miles, yet it led to a personal best. Additionally, he reported feeling better overall after the race.

To further demonstrate the efficacy of this theory, the speaker experimented by starting a race at 80 percent of his maximum heart rate for 20 minutes and subsequently decreasing it. However, his heart failed to recover fully, and he maintained an unusually high heart rate throughout the remainder of the race.

The underlying principle behind this approach is to gradually acclimate the heart to the demands of exercise, thereby enhancing its long-term performance and endurance. While individual experiences may vary, the speaker’s personal results suggest that this strategy can be effective. Although I was not in optimal physical condition compared to the previous year, I aimed to improve my performance at the Afton race.

In the previous year, I struggled to complete the first 10 miles of the race. This year, I initiated the race with the intention of maintaining a heart rate between 120 and 130 beats per minute for the initial 10 miles. Although my pace was slower than the previous year, I was able to sustain my movement with reduced fatigue.

This topic is intriguing, and I firmly believe in the effectiveness of using a heart rate monitor to track my heart rate during exercise.

Friday will be an all-night run at Superior. This is needed, and I look forward to it. Hope all is well in your training world.

Carry on.

Who says it is easy

It has been some time since I last posted on the blog. The reason for this is that summer has arrived, and I have been occupied with various tasks. However, life is not always straightforward, nor is training for a 100-mile run and documenting the experience.

My last post focused on Afton’s recovery and weight loss, both of which are undoubtedly challenging endeavors. Additionally, I encountered difficulties with my knee. It is essential to recognize that personal challenges can emerge in various aspects of life, including career and relationships.

Relationships can be strained, and it is natural to wonder if they can be salvaged. This contemplation arose when a fellow blogger recently shared their thoughts on their life in 1986. She mentioned that elementary school was her formative years, while I was a year removed from university, feeling quite elderly. I had recently completed my first year of running marathons and was in a three-year relationship with a woman named Lori.

Our relationship was complex and perplexing. I was a young, diminutive 24-year-old with a cocky demeanor who often felt the need to be reprimanded. I consistently assured her that our relationship was purely for entertainment purposes, which she never fully believed. Even the band I was a member of composed a song titled “I am in Love with Your Body, Not Your Mind” that reflected our dynamics.

Lately, I’ve been thinking about you all the time

And the way things were when we first started going out

All this time, I thought I was in love with your mind

Then I realized it was only physical

(Chorus)

I’m in love with your body, not your mind

I’m in love with your body, not your mind

I should’ve figured it out a long time ago

I spent too much time trying to undress you

You’re too clever ever to let it show

And I was wondering what you were going to do

(Chorus)

I’m in love with your body, not your mind

I’m in love with your body, not your mind

Now, I’ve got a lot of different girlfriends

I take a new one out almost every night

I’ll be there if you ever want me again

But you better realize it was only physical

(Chorus)

I’m in love with your body, not your mind

I’m in love with your body, not your mind

I’m in love with your body, not your mind

I’m in love with your body, not your mind

Reflecting on the photographs from that era, I observe that long hair and perms were employed to achieve the distinctive REO Speedwagon curls. One day in May 1986, she confronted me and stated, “You are not joking; you are only with me for fun.” I responded affirmatively, and she subsequently ended the relationship. I have often regretted my actions and wondered if I should have made an effort to salvage a relationship that I had not anticipated. Ultimately, I chose to move on. 

In my most recent dating experience, I encountered a similar dynamic with roles reversed. This prompts me to reflect on whether I have completed a full circle. A friend once likened relationships to a car, suggesting that they should be maintained for as long as possible, but eventually come to an end. While I may not have fully embraced this notion at the time, I can attest to his current situation, as he is now married to his second wife and has owned two cars since we became acquainted.

On a personal note, my current job has been challenging. While I genuinely enjoy my work as a city planner, there are instances when conflicting desires among several hundred individuals create a tense atmosphere that strains my physical limits and makes training arduous. Fortunately, I have been gradually increasing my weekly mileage, reaching approximately 40 miles on foot and several hundred miles on my bicycle.

This evening, I concluded a lengthy public hearing involving hundreds of individuals regarding a sensitive land use matter. Legal experts and one of the most esteemed companies I know were on opposing sides, including those of many citizens, including me. It is worth noting that there are numerous talented individuals dedicated to their respective fields. Still, they often face opposition from individuals like myself and others who hinder their ability to complete their assigned tasks.

However, the interests of people’s homes, neighborhoods, and corporate entities frequently clash. In many instances, I find myself aligning with corporate groups, while in others, I support neighboring residents. This particular project led me to side with many citizens. Despite receiving some extremely harsh communications, including accusations of incompetence, foolishness, and a lack of community service, I remained steadfast in my duties.

Fortunately, I now have three consecutive weekends free, which will allow me to dedicate myself to training with reduced stress levels. I am eager to embark on a run along the Superior Trail in either the first or second week of August. I intend to send a note on MNDRS next week to inquire about potential participants.

After careful consideration, I am inclined to depart from Minneapolis at approximately 5 AM and embark on a run from Finland to County Road #1. I anticipate encountering darkness during the run and desire to witness the sunrise. I will assess the feasibility of this plan and determine the appropriate course of action. In the meantime, I need to secure a driver for my journey.

Carry on.

Slow recovery and weight out of control

Maybe I’m out of shape because I ran Grandma’s Marathon two weeks ago and started running three days later. Afton’s hills were more challenging than I thought. My quads are still burning, but I have no knee pain. Buck Hill is closed, which is disappointing since I was looking forward to 5-6 weeks of hills once a week. I’ll consider alternatives like RTA’s Pleasant Hill, driving to Afton (almost 60 miles round trip), or Hyland (I await verification that running is okay).

I plan a day trip to run some segments of the ST 100 trail. I’d love to make Julie Berg’s beta, but I’m committed that weekend. I thought about leaving Minneapolis on Friday after work, running the trail for 12-14 hours, and returning. A friend and my son would love to camp and drive. I invite you to join a low-budget all-nighter and commute. Who knows, my idea might work?

I have four consecutive tennis weekends, totaling 34 hours working each weekend. This makes training both challenging and enjoyable, and financially beneficial. Regarding my weight, I use a top-of-the-line digital scale to compare it with the scale at the physician’s office. It seems consistent, but there are times when it doesn’t make sense. In the past months, my weight has fluctuated.

For instance, on Saturday, I went swimming, showered, got ready for bed, and stepped on the scale. I was shocked to see a 245-pound weight, representing a 13-pound loss over the past few months. I went to bed without drinking anything and woke up after a solid 7 hours. When I rechecked the scale, it read 251.7 pounds, indicating a gain of 6.7 pounds.

This isn’t the first time this has happened. Sometimes I stay the same, sometimes I lose 2-3 pounds, and sometimes I gain 3-5 pounds. I’ve tested this by weighing myself 3-5 times before bed and waking up with the same reading each time.

My training has improved. Recovery from Afton took longer than expected. I wonder if I’m the only one who thinks Afton is more challenging than Superior. I have more of a challenge at Afton than the Superior Trail, but I think I’m in the minority. My knee feels okay, with a little twinge here or there, but no pain. I may battle ST 100 again, but I’m considering waiting another week to make a decision.

My son has returned home after being away for nearly three weeks. After a year of campus life, he was responsible for completing all the tasks that our parents had assigned him. Notably, he required dental attention. He has acquired three fillings (he had only had one previously, but now has three in one year), and he has undergone wisdom tooth extraction, which he will need to have done soon.

I recall my own experience with wisdom tooth extraction under local anesthesia. I had minimal discomfort and even ran that afternoon. However, my son’s procedure involved significant work, and he is currently experiencing pain. The swelling in his face is evident, and he appears in considerable distress. We are entering the third day of his recovery, and his pain persists. This is particularly challenging for a very active 19-year-old. Nevertheless, I am confident that he will make a full recovery.

Carry on!

Hills from Hell - Director and Volunteers from Heaven

I’ve been excited all week about my son’s visit. He returned from his Freshman year at the Colorado School of Mines in early May and spent a few days.  He left for Germany the following year to attend an immersion course. He returned last Monday night, having matured well. He can insult me in German, and I won’t know. Between my weight gain and a killer week at work, I wondered how I’d do this year.

I couldn’t sleep Friday night due to nerves and fireworks. I woke up at 4:00 AM and had no issues until the starting gun sounded. The race could’ve been more uneventful. I aimed to keep my heart rate at 120 BPM for the first half and 140 BPM for the second. I was happy to see Philip again at the start. He’s been working hard since the Superior 100. Last year, I went faster and caught him at the end. This year, I saw him on the downward slope at mile 23. He was moving well, but at 250 pounds, I tend to give up on the downhills.

I started with Les, running about 10 miles together. Two weeks earlier, at Grandma’s, Karen Gall passed me early in the race. She’s consistent and will always succeed. After the first loop river run, Les looked strong, and I saw him at the finish. I came into the half in 3 hours 38 minutes, 23 minutes slower than last year.

I met a young woman from Roseville who runs with Lynn Gannon. We ran to the first aid station, but she was gone. She looked strong, and running with her was enjoyable. I met several people and continued, not worrying about the time, just monitoring my heart rate. I drank 20-30 ounces of fluids an hour, more than usual, but I was sweating more.

Despite feeling slow, I passed five people in the last 10 miles. My knee was good. I tumbled on the snow show track, but it wasn’t an earthquake; I fell hard and rolled. My heart rate dropped, and I kept going. I had an indifferent run, as my old college professor said, “There are days I feel like a wart on a fat man’s butt.” I was hanging in there, unnoticed and unimportant.

I was surprised at the finish. I ran 3 minutes faster than last year, completing the second loop 25 minutes ahead of schedule. People thought the heat was a more significant factor the previous year, but it was also warm this year. I didn’t recall sweating as much last year as this year. I was drenched, but I consumed a lot of fluid. I took one S-Cap at mile 10 and two more at mile 20.

After the race, I had the chance to chat with Wayne Nelson, who bravely completed the 25 K. I also saw Philip Gary Smith cross the finish line just under the 8-hour mark. It was a pleasure meeting many people, including Mike (I think that’s his name?), a fellow trail mix aid station worker who also conquered the 50K. He’s got some impressive results in Chippewa and did exceptionally well here. Congrats, Philip! There was also Karen’s friend from Norway, who finished the race. We were expecting a Norwegian expletive, but I think he was too exhausted to use one. I’m sure I missed a few other amazing runners.

This race is truly exceptional because of its dedicated Director and the incredible core of race volunteers. Without the countless hours these folks invest, this wouldn’t be the incredible event it is. I can’t express my gratitude enough for allowing so many to participate in such a fantastic experience.

Carry on!