May 2008 Archives

Week of May 25 - Training

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Sunday May 25 - At the cabin for Memorial Day weekend. Ran 1.5 miles in the morning, and lifted weights for 15 minutes. Went to Troy and Tanya Bouma's baptism for Paxton in Pequot Lakes. It's hard to believe Troy is a dad! Pretty cool, though. In the afternoon, we had a nice day so I went to the Paul Bunyan trail for a long ride. I started in Pine River and biked 31 miles to Brainerd, then turned back and biked past Pine River to Hackensack, another 19 miles. Altogether, I made 100 miles in 5:06, and felt quite well. Averaged 19.6 mph. Pretty flat course, with some shelter, and some long shallow grades. Total time = 5:30

Monday May 26 - Memorial Day. Ran 5.75 miles at the cabin. Felt pretty good. Went fishing with Michael and Dad in the morning, but didn't catch much. Very cold and windy today. Put the dock in.Total time = 43 minutes.

Tuesday May 27 - Back at work today. Ran 8 miles at night (10:00) and felt good. Lifted weights for 30 minutes.Total time = 1 hour 30 minutes .

Wednesday May 28 - Biked 18.5 miles to work in 57 minutes, averaging around 20 mph. Swam after work - 1500 yds in 32 minutes. Biked home - 18.7 miles in 1 hour. Lifted weights for 30 minutes at night.Total time = 3 hours .

Thursday May 29 - Biked 18.5 miles to work in 1:03, leaving at 6:20 a.m. 52 degrees and hard rain, cross/head-wind. Got quite wet, but felt good! No longer able to do lunch-hour workouts as the owner and GM at my company would like lunch-hour meetings. Biked home - 18.5 miles in 1:03, again against a headwind and hard rain. Ran 4 miles on the treadmill at 10:30 p.m.Total time = 2 hours 40 minutes .

Friday May 30 - Biked 18.5 miles to work in 52:30. Had a decent tail-wind and some more rain. Busy day at work. Biked home, but stopped at YMCA for a swim first. Swam 1200 yards in 25 minutes, then biked home 18.7 miles in about an hour. Rained for part of the trip. Total time = 2 hours 20 minutes .

Saturday May 31 - Strange weather today. Beautiful morning - played with the kids and got some yard work done at my house and Grandma's. Afternoon had a steady mix of sunshine and thunderstorms, which I biked in. I had my first brick workout (bike-run) in a long time! Biked 53 miles (Willmar to Spicer and around Green Lake 3x, then back to Willmar), followed by a 10.25 mile run. Averaged around 19.5 mph on the bike, and 7:00 - 7:10 minute miles on the run. Lifted weights for 25 minutes at night. Heart felt strong today. Total time = 4 hrs 22 minutes .

Week Summary:
Swimming: 2700 yds
Biking: 264.5 miles
Running: 29.5 miles
Total Time: 20:05

Week of May 18 - Training

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Sunday May 18 - Still not feeling real good today. Chest pains since Friday of last week. Kind of discouraging, but I'm trying to stay upbeat. Heather had a bunch of friends pray for me at church. I decided to go for a long ride in the afternoon - biking from my house towards Glenwood, where there are some decent hills. The first 46 miles were into a fairly steady headwind of 12 - 16 mph. I felt OK, but not great. I got to Sunburg after around 30 some miles. There was a big parade in Sunburg, and the streets were blocked off. I asked the Sheriff who was blocking the streets if I could bike through, and he said to go ahead. However, I felt kind of foolish biking against the grain of the parade - the fire engines, ambulances, floats, etc going Southbound, and me going in the opposite lane Northbound. So I decided to quietly sneak along the sidewalk. Bad move. Some oblivious parade spectator decided to leave her perch on the lawn to retrieve some candy from the street. She walked right in front of me, without seeing me. I slowed down, and started to swerve around her. I was just crawling along. She stepped back right in my path. So I veered left. She again stepped right in front! By this time, I lost all momentum and tried desperately to unclip my pedals. No such luck. Down I go, hard to the concrete sidewalk, right in front of hundreds of spectators and parade-goers! Then, to make it worse, the oblivious obstacle in my path heard the crash (she never saw me), and looked down at me on the sidewalk and stated "Looks like someone doesn't know how to balance"!! I couldn't believe it. With nothing really to say, I got back on my bike and rode off. Fortunately, my heart started feeling better within about 5 miles of that incident. After hitting some good hills on my way to Terrace, I decided to turn back. I logged 95 miles in 5 hours of riding, averaging 19 mph. A pretty good day. I lifted weights for 40 minutes at night.Total time = 5:40

Monday May 19 - Taught a triathlon clinic at the YMCA tonight. Went very well. Had a good turnout of about a dozen people, and they were very engaged and interested. Ran 4 miles after the clinic, and lifted weights for 30 minutes. Felt decent.Total time = 1 hour.

Tuesday May 20 - Very busy day at work today. I traveled to Minneapolis for a very interesting meeting that could lead to a career change at some point. I will continue to pray about this, and seek the Lord's direction and guidance. Lifted weights for 30 minutes - basically took the day off, though. Total time = 30 minutes .

Wednesday May 21 - Ran 9 miles. Total time = 65 minutes.

Thursday May 22 - Biked to work - 18.5 miles in about an hour. Biked home, but only made it 6 miles before flatting. Ran 2 miles while I waited for my dad to pick me up on his way home from fishing, pushing my bikes and carrying my shoes. Not a real good idea, because I ran stocking-foot on the freshly-patched asphalt, causing some good blisters on my feet as well as some leg cramping in my calfs the next few days. Total time = 1:40.

Friday May 23 - Run 8 miles, swim 0.9 miles, lift for 30 minutes. Felt pretty decent today, but the legs were sore running. Still fatigued. Not the greatest training week so far. Total time = 2:10.

Saturday May 24 - Headed up to the cabin today for Memorial Day weekend. Light training. Swam for 52 minutes in the morning (about 1.5 miles), and ran 6 miles when I got to the cabin. Felt OK on the run, but still not that great. Total time = 1 hour 37 minutes.

Week Summary:
Swimming: 2.4 miles (4400 yds)
Biking: 120 miles
Running: 29 miles
Total Time: 13:42

Week of May 11 - Training

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Sunday - Mother's Day at the Cabin. Had a good day - cool, but sunny. Ran 5.5 miles, 1.5 with Michael. Felt tired today. Total time = 45 minutes

Monday - Run 5 miles at YMCA in 36:30; Swim 1300 yds in 25 minutes; Lifted weights (shoulders) for 16 minutes. Stayed up until 2:30 working on work stuff and preparing for chapel. Total time = 1:17.

Tuesday - Woke up at 6 after just 3 hours of sleep. Chapel at CMCS in the morning - join the race recruiting went well! At least 13 new iJoiners! Ran 4.1 miles in the a.m. before chapel, and lifted weights for 15 minutes. Total time = 45 minutes .

Wednesday May 14 - Slept great last night! Actually got in 7.5 hours of sleep, which was great, considering the previous night. Had a good talk at Joppa Tuesday night, and recruited another couple iJoiners. I biked to work, but didn't leave until after the kids went to school. had a good ride in, averaging 20 mph for the 18.6 miles. Rode to Prinsburg from work for the Unity CRC fundraiser - 19 miles in 1:02, a bit of a headwind. At night, I lifted weights for 30 minutes (chest, shoulders). Went to bed at midnight (not smart, but was doing some coaching and AIDS research). Total time = 2 hrs. 30 minutes.

Thursday May 15 - Woke up at 5:50 a.m., for about 5.5 hours of sleep. Beautiful morning. Biked to work, and had a nice 5 - 10 mph South wind, which helped push me. Made the 18.5 miles in 51:48, averaging 21.4 mph. Lunch hour run/swim/run - ran 2.1 miles to YMCA in 14:26, swam 1600 yds (1500 in 25:55, then cooled down for a few minutes), ran 2.1 miles back to office in 15:05; Biked home against a headwind in just over an hour for the 18.5 miles. Felt good again today! Played baseball with Michael and Maddie when I got home. Michael's getting good! Lifted weights at night for 32 minutes after the kids were in bed - legs, arms. Total time = 3:25.

Friday May 16 - Woke up at 5:40 a.m., after about 5 hours of sleep. Another beautiful morning. Biked to work, and had a nice calm morning, with a slight northwest cross wind. Made the 18.7 miles in 55:00, averaging over 20 mph. 8 mile run on lunch break - 1 hour. Felt good. Biked home, but got a flat after 6.5 miles. Thank God for cell phones! I wasn't too disappointed as it was brutally windy and I wasn't feeling the greatest. Called Heather and she picked me up. Lifted weights for 40 minutes before going to small group.Total time = 3 hours.

Saturday May 17 - Extremely windy today. Maddie and Mikey had a piano recital. They did great! I felt pretty lousy - chest pains, fatigue. I tried to ride, intending to get in a long ride today, but felt too wiped and my heart didn't feel right. I biked 9.5 miles into a strong wind and decided to call it a day. Took a nap. Didn't really feel good the whole day.Total time = 42 minutes.

Week Summary:
Swimming: 2900 yds
Biking: 109.3 miles
Running: 26.8 miles
Total Time: 12:24

I had the privilege of speaking at Joppa (young adult ministry in Willmar, part of Youth for Christ) and giving a chapel at CMCS (Central Minnesota Christian School) on Tuesday, May 13. Here is a copy of my presentation:

Join the Race Presentation - Joppa and CMCS May 13, 2008

Week of May 4 - Training

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Sunday - Bike 10 miles - from Willmar to Spicer and part way around Green Lake; biked with kids! Michael Jr. logged 10 miles completely on his own, and Maddie helped me by riding on the trailer bike and pedaling me along. She even pedaled for about half a mile completely alone, pushing me! I'm glad no one saw, or they would have accused me of taking advantage of my children, forcing poor Maddie to push her dad, the ironman, on her trailer-bike! It was a beautiful day and the kids did great. Heather rode her bike for the first time this spring and it went well. We celebrated at the DQ at the 6-mile point. Total time = 1 hour

Monday - Run 10 miles on lunch break in 1:13. Felt a bit sluggish, but a beautiful day for the run; Bike 21 miles after work - from NTE to between Spicer and New London, felt good! Averaged around 20 mph Total time = 2:15.

Tuesday - Bike 18.5 miles to work and back, felt great both ways. Total biking = 37 miles in around 2 hours. Weights: 30 minutes in the evening Total time = 2:30. Felt great again today!

Wednesday - Bike 18.5 miles to work and back, averaging around 19 mph for a total bike time of just under 2 hours; Swim 1500 yds, 30 minutes over lunch; Run 5.2 miles in 38 minutes Total time = 3:10 .

Thursday - Cold and windy, rainy today. Took day off to celebrate Michael's birthday! 9 years old already. Hard to believe. He had all the boys in his class over to our place (14 3rd grad boys - that's an experience!) They gave me a pretty good workout, as I played basketball (1 on 14) frisbee, lightning and chasing with them. A lot of energy at that party! Michael got a DS Lite for his birthday and was SO excited. Total time = 0.

Friday - Biked to work and back again. 38 total miles, in just over 2 hours time. It was a good ride in and out, although it was quite breezy from the southeast. I swam 1.2 miles over lunch (39 minutes), and ran 4.2 miles in 30:30. I lifted weights at home for 30 minutes (back, arms), before we headed up to the cabin for Mother's Day weekend and the Minnesota walleye and northern fishing opener! We had a good trip to the cabin, and arrived there around 2:00 a.m. Michael brought his friend Nick along for the first time. Total time = 3 hours 40 minutes.

Saturday - Minnesota fishing opener! Cool and overcast today, turning to rain in the afternoon. I caught a 35 inch northern pike after getting skunked on walleye! Just over 12 pounds. Fished with Dad and Ron Bouma, and we ended up with 22 northerns and 21 accidental bass, all of which were released of course, other than a few northerns for our evening fish fry. When we returned in the afternoon, I cut down a big tree that had fallen at the cabin, and spent an hour or so clearing the wood and brush. After a nap, I ran for 10 miles in the cold rain, which turned to sleet, which turned to snow!! Happy Mother's Day in Minnesota. Total time = 1 hr 13 minutes.

Total Weekly Time = 13 hrs 53 minutes
Total Swimming = 1.95 miles
Total Biking = 143 miles
Total Running = 29.4 miles

Sunday - Run 4.2 miles, 7:05 pace; Weights (back, shoulders) - 30 minutes; Total time = 1 hour

Monday - Bike 19 miles to work, 1:10; Lunch-hour 4.2 mile run, 30 minutes; 35 minutes chest, triceps; Bike 19 miles home, 56 minutes, 9:30 p.m.. Total time = 3:11. Felt wonderful today! Heart rate was great, no chest pains. Taught triathlon clinic at YMCA in evening. Praise the Lord!!

Tuesday - Bike 19 miles to work, 56 minutes; Bike 19 miles home, 1:05; Weights: 32 minutes Total time = 2:33. Felt great again today.

Wednesday - Bike 18.5 miles to work, 1 hour, 5:44 a.m.; Bike 19 miles home, including a stop at the YMCA to swim: 51 minutes (tailwind); Swim 1500 yds, 32 minutes Total time = 2:23.

Thursday - Cold and windy, rainy today. Took day off - busy at work and teaching a clinic at the YMCA Total time = 0.

Friday - Cold and windy and rainy today, 42 degrees. Ran 6 miles at YMCA, varying pace from 7:30 to 6:58. Lifted weights for 15 minutes. Small group in evening. Total time = 57 minutes .

Saturday - Breezy today, NE wind at 15+ mph. Biked 74 miles, my longest ride of the season. I rode from home to Green Lake, made 2 laps around the lake (20 mph average each lap), and then rode back to Willmar and north of Willmar to finish off 74 miles. I biked the 74 in 3:49, for a 19.4 mph average. I was please with the time. Lifted weights in the evening for 30 minutes. Total time = 4 hrs 29 minutes.

Total Weekly Time = 14 hrs 33 minutes
Total Swimming = 0.8 mile
Total Biking = 186 miles
Total Running = 14.4 miles

5K Training Clinic

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Here is a presentation from a 5K Clinic I taught at the YMCA this spring.

5K Clinic YMCA 20080410.pdf

Boston Marathon day greeted us with great weather! The morning was in the low 40's, so it was a bit chilly, but looking to be a nice day. Heather drove me to Hopkinton, where we navigated the stand-still traffic until we got within a mile or so of the athlete's village, where she dropped me off and drove back to our host home, where she would later be picked up by Jodi Koeman to drive to Boston for spectating. She dropped me off around 7:15 a.m., but the race wouldn't start until 10:00 a.m. I spent a couple hours in athlete's village, trying to keep warm and stretch my tight hamstring. I drank some coffee and tried to relax.

Around 9:20, I started to make my way to the start line. I dropped off my warm clothes at the bus, which they would drive to the finish for us to gather. I made a last-minute stop at the porta-potty, and felt a bit better afterwards. I was chilly in my shorts and "Do Something" shirt, but was hopeful it would warm up and I would warm up. I was bib number 2042, out of over 27,000 registered racers, meaning I had the 2042nd fastest qualifying time, meaning I would be staged in the 2nd corral from the front, out of 28 corrals. I felt good being that far up, but also didn't feel ready to run another sub-3 marathon like I did to qualify!

The gun went off at 10:00 a.m. and we were off. It took me about 51 seconds to get to the start line, and my timing chip crossed the mat, and I was running my first Boston Marathon! The weather was shaping up nicely. The first mile went by rather fast, and I hit my split to reveal a 6:53 mile. I needed to average 6:52's to break 3 hours. It was a far shot, but I thought I'd just run and see how I felt. Well, the miles clicked by, and I found myself seeing more splits in the 6:30 - 6:40 range each mile. My first 5K was in 20:30, as was the 2nd 5K, for a 10K split of 41:00. I kept up this 6:35 average through 10 miles, when I decided to back off to a 6:40 pace. That lasted until mile 11, when I ran into Lance Armstrong! He was on the side of the road, and I shouted out to him, "Hey Lance - you're one of my heros!", and reached out my hand to wave. He reached out to slap mine, taking me by surprise. As I was thinking how cool it was to see Lance Armstrong, and wondering if I should have stopped to see why he was stopped, I realized he was running behind me. He had a group of runners around him, and I joined in the run. We ran from 11 to 12 together. When I hit my split at 12, I saw I was at 6:28 for that mile. Not good! So, I decided to back off a bit and run my race, as I still had a great shot to break 3 hours, but didn't want to totally blow up before hand. I ran the first half of the race in 1:26, a little faster than I should have.

Through mile 16, I was still averaging a 6:37 pace. I knew this was too fast, and was starting to feel it. My stomach was also starting to feel a bit nauseous. I saw Heather and Jodi here, and that picked me up! By mile 17, I was starting to question whether I'd get in under 3 hours, because my stomach was hurting and I feel like drinking much anymore. I hit the Newton hills starting at 17. Normally, I like climbing hills, and these weren't that steep, but I was starting to feel the effects of my 6:37 pace.

At mile 18, I was doing the math to see what I needed to get in under 3 hours. The last 8.2 miles were tough. Heartbreak hill came at 21, and I can see why they call it so! My splits slowed on the hills, with the slowest mile coming at 7:30 pace. However, after 22 miles, I realized I had 4 to go. Part of me was happy settling for a 3:15 at this point (afterall, that was my primary goal). However, part of me wanted to get under 3 hours really bad. I played it mile by mile, and kept doing the math. When I came to Mile 24, I knew it was "do or die". I was wearing my "Do Something" shirt. As I ran by one guy, he hollered, "Do Something? You are doing something!! You're running a $%*@& marathon!". That picked me up a bit. I realized I needed to run sub-7's to get in, and pushed. I crossed the finish line with a chip time of 2:59:06 (the clock time read 2:59:57), 1103 out of the 27,000+ registered runners. I definitely left it all out on the course, and didn't leave much to spare. However, it felt so good to cross the line in under 3 hours. Leading up to this race, I would have never guessed a sub-3 marathon at Boston was in store for me. But, for some reason, the Lord chose to bless me on this day, and I felt great. My hamstring? Hardly noticed it from mile 2 on! My chest pains? None. My HR? A little elevated (averaged 171 bpm for the race), but tolerable. I am so grateful that God allowed me to have a good race at the Boston Marathon, and give him all glory and honor for the race.

Heather and Jodi met me about an hour after the race. It was difficult managing their way around 27,000 runners and hundreds of thousands of fans, but they found me! By that time, I was feeling a bit sore. My stomach was still nauseous, and my quads were feeling the pains of the downhills. We hobbled our way to the car.

But our day wasn't over yet. On the way, we walked by a restaurant and noticed Dick and Rick Hoyt through the window. We didn't want to bother them, but decided to walk inside and meet them. Dick was extremely kind and gracious, and allowed us a picture with them. I told them that they were an inspiration to me and many others, and that I've used their video in dozens of talks around Minnesota. Heather gave them a Join the Race card and brochure, and gave Ricky a hug. It was really cool!

The Boston Marathon exceeded our expectations and goals. Between running with Lance, breaking 3 hours, and meeting the Hoyts, it was an awesome experience. Again, Praise the Lord!

Here is a table of my splits for the marathon:

bostonmarathon2008.JPG

BostonMarathon2008.pdf

Triathlon Training Clinic

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Here is a presentation I gave for triathlon training at the YMCA in Spring of 2008.

Triathlon Clinic YMCA April28 2008.pdf