althoff Blog

Lifetime Triathlon MPLS 2009

althoffd — Thu, 16 Jul 2009 02:50:38 GMT

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...

Ran, Survied my First Marathon with a great time

althoffd — Tue, 23 Jun 2009 00:36:56 GMT

Yes, the title says it all !

I ran Grandma's Marathon in Duluth MN, ths was goign to be my first Marathon. had friends doing it and also had other that I run with sa it was a great course to run..

the course was great enough rolling hills and turns to keep your mind off the running aspect of the course. I started off with the 3:40 pacer and stayed with him for about 3 miles and then started to pull ahead. I was feeling good taking in the water at the water stops and was keepign a good pace around 8:10 - 8:00 miles. weired thing though beween mile 3-5 my right foot was tingaling like it was a sleep.. thank good t disapated b mile 5 was getting a little woried. Also by my 11 was not to far behind the 3:30 pace group was goign all right take it easy David and yo will have a 3:30's marathon not bad for the first time. Then the heat kicked in for a run that runs along the biggest body on inland water you woudl think there would be a nice cool breze... nope very sunny no clouds in the sky and the temp and humidty keep on going up. By mile 15 I was feeling the effects of the sun and heat keeped pushing the water but stopped the Gels and Cliff Blocks. (Bad Mistake I need to keep pushing them into me.. learned my leason there )

I saw a group member from my running group and walked with him for a bit he looked bet you could tell the heat was getting to him I walk for a bit to cheer him up and to get going the 3:40 pacer was not to far behind us at that time. I stayed ahead of the 3:40 pace till about mile 19 where I saw a water station I was walking through them to grab as much water and poor it on me and iced sponges to keep me cool. about this time my parents saw me of courcse onthe other side of the road..

the rest run was just to keep going keep my pace and walk through the water stations and stay in the shade as much as I can.. I finished with a gun time of 3:49:54 and a chip time of 3:48:12 oh by the way I lost my chip after the 10K mat so I had to find a timer at the end to get my bib number into the system so that my time woudl be good.. the funny thing was that someone picked up my chip and came in with a time of 5:42:?? and my mother was wondering why she was getting txt msg after I finished the race..

bib number:	2219
age:	38
gender:	M
location:	St Paul, MN
overall place:	877 out of 5968
division place:	111 out of 525
gender place:	704 out of 3699
time:	3:49:54
pace:	8:47 Gun Pace
10k:	50:17
13.1:	2:46:37 Lost chip
20 mile:	4:20:50
25 mile:	5:22:45
last 10k:	0:
chip time:	3:48:12

Over all very happy now off for Lifetime Triathalon Sprint on July 11 and then a week off then start up again for Twin Cities Marathon

Spring update

althoffd — Tue, 09 Jun 2009 01:56:38 GMT

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

overall place:	203 out of 878
division place:	35 out of 97
gender place:	172 out of 541
time:	1:19:27
pace:	0:
swim:	7:50
trn1:	3:25
bike:	42:06
trn2:	2:05
run:	24:03

Improvement despite the weather, Felt great despite the time

ST. Patrick's Human Run 2009 very fast

althoffd — Fri, 27 Mar 2009 15:54:05 GMT

Event	DIST.	Date	ClockTime	ChipTime	Pace	Placing	Division	Gender
ST. Patrick's Human Run	8K	3/22/09	37:48	37:26	7:32	370/986	40/79	292/571

I was trying to keep a 7:30 pace which I came to be very close at doing..

just signed up for the Buffalo MN Tri and the Lifetimefitness Tri in Minndapolis...

Update..... Way over due....

althoffd — Fri, 30 Jan 2009 18:23:44 GMT

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

2009 schedual

althoffd — Mon, 20 Oct 2008 01:47:01 GMT

OK I made the decision to do two marathons the Grandma in Duluth MN and the TC Marathon

Here is what I figured out so far.. I also decided to do at least one olympic distance Triathlon.

Name	Distance	Date
Get in Gear 10K	10K	April 25 2009
Fargo 1/2 Marathon	1/2 Marathon	May 8 2009
Buffalo Tri	Sprint	June 7 2009
Grandma's Marathon	Marathon	June 20 2009
Firecracker	10K	July 4 2009
or Tri have not decided	Tri	July 4 2009
Lifetime Tri	Olympic	July 18 2009
Lumber jack	10 Mile	July 25 2009
Ragnar	Relay	Aug 21 22 2009
City of lakes	25K	September 5 2009
Medtronic TC Marathon	Marathon	October 4 2998

Twin Cities 10 Mile

althoffd — Sun, 05 Oct 2008 20:03:34 GMT

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.

Mile markers	Time	Pace
1 - 2	17:26	8:43
3	8:39	8:39
4	7:38	7:38
5-6	16:32	8:16
7	8:25	8:25
8	7:50	7:50
9	7:53	7:53
10	6:58	6:58
Watch time	1:21:24
Chip time	1:21:22

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....

City of Lakes 25K first time doing that Distance

althoffd — Sun, 07 Sep 2008 18:15:09 GMT

What a great run.. even though you run around the lakes twice.. gets a little repetitive but it is fun.

Had a great finishing time they had me at 2:11:54 mass start no Chip time.. according to my watch I was 2:11:38. Which Gave me a 8:29 pace.. which for me is realy good

CLASS FINAL

PLACE PLACE FINISHER TIME PACE

379 62 M35 David Althoff, 37, St. Paul, MN 2:11:54 8:29

Here is the break down of the run by the 5k markers

Distance	Time	Pace
5K	25:37	8:15
10	25:08	8:05
15	27:37 bathroom Break	8:53
20	25:57	8:21
1/2 Marthon	6:09	1:50:28 my best time
25	21:27	8:53

I was all over for Pacing.. i was just shooting for 8:30 steady pace.. but hey I did that after you put in the time. My legs got a little tired for the last 5k and felt like rubber.

The rest of my friends all did well Jim ran 7:32 pace and had a great time Karol did it under 2 hours and Kristen came in after me but stared back in the back and had a 2:11:00 time to her watch.

TC 10 mile will be a breeze after this run

MDRA Victory 10K

althoffd — Mon, 01 Sep 2008 18:50:28 GMT

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

adding more runs...

althoffd — Fri, 29 Aug 2008 01:15:59 GMT

Ok, I am doing a couple more runs..

First on is I am doing the Twin Cites 10 mile... so that is on October 5th

Then I am doing the Fall 50 in Door County OCTOBER 25, 2008

info about the Run

Door County is consistently ranked as one of the top 10 vacation destinations in North America. With over 300 miles of shoreline, it has more waterfront than any other county in the United States. The peninsula jutting out into Lake Michigan is a popular vacation destination for Midwesterners and has earned the nickname “the Cape Cod of the Midwest.”. What truly distinguishes Door County, however, is the rural beauty surrounding these small villages. Miles of narrow back roads, walking paths and bike trails offer unspoiled access to nature’s wonders. In October each year, Door County’s wooded landscape turns into a fireworks show of red, yellow, amber and golden colors. It is against this backdrop that the Fall 50 takes place.

The Fall 50 is a 50-mile running adventure for solo ultra-marathoners and teams of up to five runners. The course route begins at the northernmost tip of the peninsula and travels down the western shoreline along scenic back roads to the population center in Sturgeon Bay. The event ends with an outrageous party set under a tent along the shipping channel at Stone Harbor Resort in Sturgeon Bay.

RAGNAR GREAT RIVER RUN

althoffd — Wed, 27 Aug 2008 15:23:06 GMT

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

Aug 2nd to many places to be at

althoffd — Sun, 03 Aug 2008 22:44:35 GMT

I all,

What a weekend to watch others run...

First Jim, Kim and Greg did the Urban half Marathon in Richfield, i was able to bike over there and catch the start of the race and cheered them on for the first two miles. Also took some pictures. after they got going I Biked up to Lake Calhoun to see Mark. Mark was doing a 50K run, around the lake 10 times around, I got there when he was finishing up lap 6 and going onto seven, I ran with him on Lap 8 and walked the next lap with Kristen and Karl who also showed up to support Mark.

see the attach files for pictures that I took..

I ended up doing at least 30 miles on the bike plus a 5k run and 5k walk and i was going to take it light this week to start building up for Ragnar...

Have a great week

Lumberjack Days 10 mile

althoffd — Sat, 26 Jul 2008 22:33:21 GMT

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..

the First run after injury...

althoffd — Fri, 25 Jul 2008 02:21:37 GMT

Ok, if you ever injury a tendon you will under stand this. **** it takes a long time to even feel 70% normal and when it hurts or it hurts.

I have not run on my ankel for about 10 days.. walked because of work but have not ran, I have down short 1/4 - 1/2 mile run/walk and is just never felt like I could run on it.

So I ran the Minneapolis Torchlight 5K fun run downtown... My goal just to get through it... will I did in a decent time.. I want to shoot for just a 9 - 10 min mile of course I did better then that.. I ran with out a brace on the Ankle the I bruise the tendon on.. I did a couple of light runs with it on and it was more uncortable then with it off..

Ran with it off but as soon as I got done I but it back on.. I did swell up a littel bit and when I got home I but the Ankle on ice.. This morning the ankle felt great no discomfort all day walking on it...

Know it is time for the Stillwater 10 Mile run.. I am not going for any pace time just want to finish the run and then take a few days of and to enjoy the summer. Befor Training for another Tri in September and the RAGNAR Great River Run.

Triathlons Gods please be kind and reward me

althoffd — Sat, 12 Jul 2008 22:05:47 GMT

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.