OK I wish I could have seen the finish but I was done at the beach getting ready to head out for my little Sprint Tri  ( almost 2 hours after the pros start more on that later)..

My time was great I finished in 1:27:25  which is a PR for me on the course..  everything improved Swimming, Biking and running!  I could have been better but I think my body was feeling the efects of grandma's Marathon from June 20'th and the Buffalo MN tri on June 7,   I been feeling tired most of the week before and but felt good that morning... 

I am realy thinking about moving up to the international distance maybe try on this late summer...  or wait till next year...  I got alot on my plate for running with Twin Cities marathon comming up in about 2 1/2 months... 

I do have one little complant for the LFT Triathlon in MPLS a 2 hour wait to start after the pros have left is a long time.. either start mass wave starts or move to a new location...  so I was the 8:50 start time (by the way they where almost on time this year off by 5 min)  I was at the transition area at 4:30  that had to be out by 6:30 that ment over 5 hours before I did my Triathlon...  if this was a Marathon...  there woudl be complaining by alot of people but us triathlets just role with it...

if you every want to see a mass of people doing a triathlon see the LFT Series great orgnization that puts togeather...

OK it been awhile since the last post..  been busy with work, Finding a new job and also with training and running

so lets get going here with the update

Ran the Get in Gear ignagual half marathon on April 25  The goal was to beat the Fargo half that I did last year and I smashed it by 17 Min.  Ran with no hart monitor and no idea of pace except for at the first 3 mile marker and at the 10 mile marker. Ran by feel and felt great ran it in 1:40:48 at 7: pace also was a perfect day to run this. Also with that Time I qualified for  the first wave at the Twin Cities Marathon  very cool..

Second Ran the Northern Lakes 30K on May first time doing this and the distance.  it was very windy day and most the time running against the wind..  Ran it at 2:29:37 at 8:01 pace... problem took off to fast in the begining and was all over the place for pace fast one mile slower the next needed to learn a more steady pace and start off slower to keep fresh legs for the end but I did very well.

Last on is the Buffalo MN Triathlon.. a very windy and cold day to do a race the high temp only 55 degrees and the stat temp I think was 50 if lucky with a very stiff breeze from the NE time was the same as last year swim was better and the run was better

Improvement despite the weather, Felt great despite the time

OK,  I know it been over 3 months since the up date...  A lot of things have happen..  so lets get this thing going again

Update

Ran a 50 Mile Relay race with running friends up in Door County Wisconsin.  we did very well we cover the 50 miles in 6:11:20 we where one of the first teams in the tent and had the first beer..  (after running tested very very good) . 

After that I did the Drumstick run 10K for Thanksgiving day run  and had a PR in 49:18 a little cold running around lake Harriet twice but I did ok.,  I did the first two miles in 15 min at a 7:30 pace..  what the **** was I thinking... to fast to early and it caught up to me over heat and did not have enough water... only one water stop and I need more then a Glass...  Learn during the winter time drink more water then what you do during the summer.. 

The lat run I did was this past Jan 24th the Securian Frozen Half Marathon & 5K temp was -15 at the start of the race..  The Race was shorten to just over a 10K race somethign like 6.55 Miles..  I did it in 53:37 I was maybe close to my PR time for a 10k but since it was not a true 10K it is not easy to compare.   The run was cold ran against the wind for the first half and on the way back I did not take any water...  (I was afraid cold water will just make me feel more uncomfortable)  Then on the way back I was un zipping my jacket because now I was running with the wind and getting warm..    Had a great time Kim B.  ran the race was the 4th women,  Heather M was the 24 women... they are fast,  I was 267 for the Males..

Frozen Runner Picture

What a run... I did very well and all my friends that did the marathon and 10 mile did well to.. we all PR in our Run...

So here is what I did 1:21:22 Pace at 8:09..  first thing first I got done before the rain moved in also Starting in Coral 3, I had to deal with a lot of slow runners for the first 3 miles... First two miles where 17:26 that was an 8:43 pace and the third mile was 8:39 pace the goal of 79 min went out the door in the first three miles, see splits below.

Don't ask me why that mile marker 7 my time slowed down..  Ok, going up a nice long hill to the highest elevation for the run.  yea, that's it...

Over all very happy with my run..  time for some rest.

Also I could not resist this for my Marathon friends these guys were at the top of a hill by St. Thomas University..  before Mile maker 22.. you got to beleive that the end is near....  

Ok this was not really in the plan I was hoping for a nice light 10k by the river but no one wanted to join me.. Kristen sent me an email about this late last night so I figured i will go do this run and then  I can swing up to my parents place and pick some Raspberries.  the bad thing is I went swiming at the lake did about 8 laps around the buoys, and had a DQ for a treat on the way home. I really did not eat the right meals before I do a run like this

So I did the walk up sign up and found Kristen, talked for a bit she was doing the 10K and then the 5K  Me just the 10k was good enough.  This is a nice flat course there is a nice little up about 2 1/2 mile mark before the turn around to go back towards the finish and one little up before the finish. It was nice that i grew up only about 4 miles from the route and knew the area.  

Well I took off first mile 7:50 min spit..  was I running that fast felt like a good pace ( I spoke to soon).  2nd mile 15:40 Ok did the first 2 in under a 8 min miles... feeling the humidity now and the DQ from last night and started to slow up the pace just to get breathing under control..   hit the three mile marker looked a watch looking good for a PR..  four a five mile marker a blur only thing on my mind was getting to the water station getting two cups and walking to get them in me..  then go..   Kristen passed me with about 3/4 mile but did not get to far ahead of me only by 8 seconds at the finish.  

Got a PR for a 10K 50:06 my watch said 49:59.  at a 8:04 Mile pace..  

Have a great Labor Day

OK,  I am a Freshman at this Ragnar stuff..  but what great fun.

I had runner Ten,  and that was a great course.  First segment was a littel tough.. Weather was just a killer.. high Dewpoints and Humidity and a south Wind.  So here I am running up hills getting warm it is 8pm at night and just trying to keep cool was tough.. I ended up walking up couple of times just to get my breath back..  Then the Rain hit..  with about 3/4 a mile to go..  I got the down poor and it rain hard..  I still did the first one that was 7.9 miles I guess in 1 hr 11 min  I think..  I don't know my watch (**** Polar) Crashed on me during the Run.... Second time when I am doing a big run..   

The next two runs for me where Great a 4 mile that was flat with a down hill in 32 min  and then the last leg which  was 4.6 miles I did in 38 min..  

I have some pictures and a very nice trophy that will show on here soon

great race, great time,

First thing first the ankle was not a real problem though it is not 100% it took the first 3 miles to loosen up, still my stride is short and the ankle lets me know when I lengthen my stride or when I hit a crack in the road just right.  now my shins have been tight..  if not one thing it is another....

i had a great time riding out to the race with Kristen, and Jim.  Kristen had a sweet parking spot for us we just pulled in and was only two blocks away from the registration booth and finish line.  We meet up the Karl and started the race up by Square lake north of Stillwater and the route had you following the St. Croix River.

We all had PR this was my first 10 miler and I should have set my bar lower but I ran what I felt was a good pace for me. For the most part I ran the whole way..  except at 8 1/4 mile marker I took about 30 seconds to catch my breath. I was breathing hard and just needed to do it before going up the last little up that the course had for me.

Personal record..  1:24:46.. 

Now it is time to cut back a little heal up and do some Hill training..

OK I know that is a weird title but you need hear the story on what happen...  

I get to Lake Nokomis for the Lifetime Fitness MPLS Triathlon, I get my bike off the bike rack and start checking air pressure and filling them up to the right pressure.  Well the back tire valve decided not to hold any air. OK replace with the spare that I cary and go to Transition area and setup..  Change the tube pump it up and started to put the tire back onto the bike and pop goes the spare.  So here I am caring my bike to the transition area will everyone else is rolling the bike or riding them.  

Thank god, that Gear West was there and was able to put on a new tube and I was able to purchase a spare, with my luck I would need it. So the first major mental issue and equipment solved.

Next, I go to Body marking with my bike put it up against a tree, got marked up,  when to got my bike was turning around a bit to sharp and my left Ahilles tendon ( the back part of foot right above the heal) got pinched with the peddle crank and did that hurt and bleed. (damn thing bleed through the whole triathlon)

So here I am doing the Lifetime Fitness short Triathlon and I have a very tender Achilles tendon. Running was going to be a chore.  

The swim was great I did it in a PR for me and a lot better Full Breast Stoke the whole way, took almost three minutes off from last year time.  Came out to do the bike and had a great time, took off over two min from last year time, I average 19.8 MPH on the bike,  that is moving for me on a road bike and it felt like I was biking slow.  OK now on to the run can I say very uncomfortable left foot was in pain and felt like someone was putting a needle in my ankle every time it hit the ground.  I ran most of the way but a slower pace.  Still did better then last year.

I finished 1:32:39 my best finish...   I must got a reward from the Triathlons God for dealing with pain and mental setbacks.

Thanks to Jim and Kristen and my parents (pictured below) for coming out it was great to hear and see them on the course and  to be able to talk to them afterwards..  

Time for ice and putting the ankle up I hope it will be in good shape for Monday 3 miles.