Ok I have not put in anything lately..  My fault but I been busy..  

I did a 5k run a less then a week after the Buffalo Tri the CDI Back in Shape run that is held by the northwestern Collage of health.  Jim was there and was Kristen.. Kristen ran this last year and thought I give it a go since I have not done a 5k yet this year.. I was just going to do a 8 min pace but of course I got going and I did better then that.. only problem is I went by the last water stop I was out of breath and needed to walk I need to do better in the Cardio training for these quick fast runs..

any way I did a PR 23:35 Great time for me.  

I decided to do a 10k in Excelor MN on July 4th and then 8 days later Lifetime Fitness Triathlon.

Have a great 4th weekend to family and friends

I did it, It was a great run for me a PR for me but the first one at that distance. I did well I hit my markers that I wanted to do, I was going 9 min miles for the first two and hit them on the money even weaving through a ton of people. My big goal was to hit the 7 mile marker at one hour.. and I made that right on the money... That put me at a 8:34 mile pace or less for miles 3-7, which was great.. I then was able to take it easy, I was shooting for 1.55:00 and just missed it by 2 min and 11 seconds ... I am not complaining this is a great time for the first half I ever did.

Now I am feeling very tender in the Quads today hard going down stairs... now its a short recovery and on the Bike on Monday to get ready for the Buffalo Tri on June 1st.. less then two weeks to get recovered and ready for that.  If a person would read this they would think I am nuts...

First of all when I woke up this morning I had to scape the Ice off my car windows and the temp was 30 degrees. I believe the tempt at Race time (9:30 am)  was around 35 degrees when it started so it was a little cold and ground wet. At the half way point t it started to pelt me hard with snow sleet mix and coming back over the ford bridge was like hitting a brick wall of wind that pushed you back every time you took a step.

I did not stretch as much that I should have done.  a little jog and some standing stretches. I got a Little tight in the back of the legs and calves about the half way point and walked a few times after that.  I did not want to over do anything with Fargo about a 3 weeks away.

My time other wise was what I was shooting for under 55 min (54:13) even with walking, so that was great sub nine minute miles again.  Legs are filling better after this run then the Human Race witch is a great sign for getting ready for Fargo.

Thanks to Jim for letting use to gather up at his place and to stay warm in the garage and the hot coffee and coco at the local coffee house... 

Can't wait for next year I should be in the sub 50 min the next time.

Running Times

Trying to get a handle of doing a Blog.....

So here we go...

Lets start off with what Triathlons and running Races i am doing this year. That I am registered so far can Change

March 17 The Human Race 8K 1:20 pm - St. Paul MN Starts and Finish at St. Thomas University on Grand Ave. Should be fun for the first run of the year..

April 26th Get in Gear.. 10K 8am - Minnehaha Falls MPLS - This follows the river up MPLS side and back down on the St. Paul Side. I did the 5K last year in 27min this will be a good run to let me know on how well I will do on the Half Marathon in May.

May 8th 1 mile Run - Downtown MPLS - let's see here how fast can you run for One mile... starts at loring park and goes for a mile down nicolet... If I would have gotten up early for the Reqestration of this I could have a qauantie for the TC 10 Mile but oh.. I will be in the Lottery for it.

May 17 Let's go Fargo Half Marathon (13.2 Miles) - Fargo ND. doing this because the guys I run with at Lifetime are doing the Full I figure that I could do the Half... and have the cold beer and brats ready when they finish up..

June 1 Buffalo Tri Sprint - Buffalo MN, Last year I did it in between the Rain.. this is a nice one to do for the first tri of the season.... quater mile swim in the lake 13 mile bike ride (very hilly) and a blustery (after Fargo ) 5k Run.

June ?? Looking for another Tri to do here

July 12th Saturday Lifetime Fitness Tri Sprint -Lake Nokomis MPLS MN, first time id Did it took 1 hr 55 min.. last year I did it in 1hr 40mn big improvement... I am shooting for 1hr 30 and less... I want to be in the top 35 percent for my age group

August 22-23 Ragnar Relay Series Great River Run ,I am running this... I will be the #10 Runner out of twelve so if you go to the web site and look a the great river Run and click on course you will be able to see what sagments I will be running. The first time i will be doing this one I been told it is great fun

October Twin Cites 10.. need to see if i can get a spot for the Race...

November Thanks Giving Day LTF Turkey Trot 5k ... Going to be a anual thing for me the Turkey day good way of making room for the november Feast..