Recently in Training Category

I'm in Tucson, AZ, getting ready to speak on "Using the Gift for Good" at the International Christian Triathlon Network (ICTN) camp in Tucson, AZ. There are some great athletes and speakers at the camp this year, and it is a real privilege and honor to train and worship with them. Please be in prayer that God is glorified at the camp this year. Also, this will be the first time really on my bike (other than a couple short rides here and there) since Ironman Louisville, so you can also pray that I don't die :-) I will be riding a rental bike, so we'll see how it goes! To God be the Glory!

Sunday, July 19: At the cabin again. Early morning ride before church. Beautiful day - calm winds, a little cool (upper 40's at the start, warming to upper 50's by the end). Rode from Pine River to Baxter and back on the trail. 51 miles in 2:27, around 20.8 mph average speed. Felt good. 51 miles biking, 2:27

Monday, July 20: Busy day at work today. Lots of things going on. Ran 5 miles in the pouring rain at 9:30 p.m. Got soaking wet! Felt OK. 5 miles running, 37 minutes.

Tuesday, July 21: Another busy day at work. Getting ready for the upcoming meeting in Alaska, as well as a number of other fires to fight. It's good, though. Swam a mile in the evening, then went home and spent some time with the kids before biking just before dark. Had a wonderful ride! I went from my house to Prinsburg via Hwy 23 and CR 1, 13.5 miles each way. I thought I had a very slight tailwind on the way to Prinsburg and was averaging around 23 mph, so I was preparing to suffer a slower speed on the way back. However, it turns out that I was faster on the way home, and felt great. Averaged 23.3 mph for the 26.2 mile trip. I had to run the last 0.8 miles in bare feet as I got a flat on my front tire less than a mile away from my home. Good thing it happened today and not during the race this coming weekend! This was one of my fastest training rides, and it felt good. 1 mile swimming, 26 miles biking at 23.3 mph average speed, 1 mile running - 1:51 total time.

Wednesday, July 22: Had another good day at work. Golfed with my friend Brad in the evening. Had a great time and great conversation. I shot a 40 on the 9 holes, which is pretty good for me, considering I don't golf much anymore. Swam and ran at night, and some light weights. 0.7 miles swimming, 6 miles running, 30 minutes weights - 1:35 total time

Thursday, July 23: Easy ride in the evening, 26 miles. Strong winds, but still averaged around 22 mph. Felt strong. 

Friday, July 24: Swim 35 minutes over lunch. 1 mile. Felt good. 35 minutes, 1 mile swimming.

Saturday, July 25: Short ride and transition run, followed by some weight training. Quick preparation before race. Felt a little sore as I had lifted quite a bit yesterday helping some friends move. The ride still went well, and the run felt good. Averaged 21.1 mph on the ride in some very strong winds, and 6:40 pace for the 2-mile transition run. 12 miles biking in 33 minutes, 2 miles running in 13:12, and 30 minutes weights. In the afternoon, we drove to the cities for the Chisago Lakes Half Ironman tomorrow. Spent some time with the kids in the pool at the hotel Saturday night while Heather went shopping. Had a great time with the kids. Feeling OK about the race on Sunday. Total time = 1:16

Sunday, July 12: At the cabin. Mark preached at Crossroads this morning, and did a fantastic job!  It was good to hear him again. Pastor Jack and Grayce Trosen also attended the church. Pastor Jack was one of the most influential persons in my life, and it was so good to see him. They looked great! We also got to see Angie Bahr and her boyfriend Landon. It's been 7 years since we've seen Angie, so it was fun to catch up again. We also saw Laurie's family, as well as the Boumas. Training-wise, I felt OK, considering my lower abdomen struggles (hernia or muscle strain). I ran 14 miles before church in the morning at a 7:08 pace. Felt pretty good. Then, Troy Bouma pushed us hard on the bike in the evening, as we averaged 22 mph from Pine River to Hackensack and back on the trail. Felt good. Troy is biking very solid on his new Cervelo. He'll be a threat at some upcoming races! I was impressed. 14 miles running, 35 miles biking. 3:15

Monday, July 13: Went to the doctor today to have my hernia / muscle strain checked out. They referred me to a surgeon on Thursday. I'll actually be meeting with my friend, Dr. Troy Duininck, at St. Joseph's Medical Center. That's pretty cool. Took the day off from training.

Tuesday, July 14: Lifted weights at Pequot Snap Fitness in the evening, and ran 4 miles on the treadmill. Pouring rain outside. Had a good day at work, and got a lot done. At night, I ran 3.5 miles, the last 1.4 with Heather. It was almost dark at the cabin when we went out, and Heather nearly ran into a skunk on the road! 7.5 miles running, 30 minutes weights. 1.5 hours.

Wednesday, July 15: Biked 45 miles to Brainerd in the evening and met the family for dinner and a movie. Saw Ice Age 3. The kids liked it, but Heather and I were a bit disappointed. 45 miles biking, 2:15

Thursday, July 16: Met with Dr. Duininck the surgeon today to have my side checked out. After some tests, he confirmed that I did NOT have a hernia. Praise the Lord! He felt I had a torn or strained muscle that was causing pain, and advised that I rest it for a while. It is great news that I don't need surgery. Ran 5 miles on my own, and biked 23 with Steve Blom. 1:48. Felt pretty good.

Friday, July 17: Worked at the cabin, and then drove home to Sonshine in the evening. The kids were SO excited for their first Toby Mac concert! He had a great performance at Sonshine. They even got his autograph, thanks to some friends from school who had been standing in line for a long time. The kids sang with all the Toby Mac songs. It was pretty cool. Ran 17.1 miles in 2:14.

Saturday, July 18: Biked 30 miles in 1:24 in the afternoon, then lifted weights for 33 minutes. 30 miles biking, 33 minutes weights, 1:57

Weekly Totals: 133 miles biking, 43.6 miles running, 1:03 weights, 13 hours 

Sunday, July 5:  Biked 60 miles before church on the Pine River trail. Biked from Pine River to Baxter and back. Averaged 20.7 mph.  Felt great!  Swam a bit in the afternoon with the kids. 2:53

Monday, July 6: Traveled to New Orleans for work. Took day off from training.

Tuesday, July 7: New Orleans. Hot and humid!! Ran 6 miles on the treadmill in the morning, and lifted weights for 20 minutes. Ran 5 miles on St. Charles street in the evening and lifted weights for another 15 minutes. 11 miles, 35 minutes weights - 1:55

Wednesday, July 8: New Orleans. Hot and humid again!  90 degrees and high humidity. Ran 4 miles in the morning and 4 miles at night. Weights for 30 minutes. 1:30 total time

Thursday, July 9: Traveled back from New Orleans. Took day off of training to travel and then go to Michael's fast-pitch game at night.

Friday, July 10: Biked to YMCA, Swam 30 minutes, biked home. 33 miles biking, 1500 yds swimming. Averaged around 21.3 mph on the bike, felt good. Sharp pain in my side while swimming. I've felt this for a couple weeks not, but it was worse today. After my swim, I noticed a bulge in my lower left abdomen, so I am concerned that it could be a hernia. This would not be good, as it would require surgery, putting my Ironman Louisville race in question. Had small group later at night. 2:03

Saturday, July 11: Went to Urgent Care in the morning. The doctor said I had a torn or strained muscle, not a hernia. This would be great! However, I don't have a lot of confidence in his diagnosis, so I will seek a 2nd opinion next week. Golfed with Mark and Michael in the afternoon at the cabin. Had a great time! Took day off from training.

Week Summary: 19 miles running, 93 miles biking, 0.75 miles swimming, 1+ hour weights 

Sunday, June 28:  Lift weights - 30 minutes; Golf with the Family - it was great to be able to golf with Michael, my 10-year old boy!  Amazing how fast time goes. He and Heather both did very well. It was Michael's second time golfing, but his first with me. We walked about 2.5 miles, 30 minutes

Monday, June 29:  Biked 25.5 miles in 20+ MPH winds. Felt pretty good, averaging just over 20 mph. 1:16

Tuesday, June 30:  Woke up at 3:00 a.m. today to head to the airport for a trip to Austin, TX to meet with the Texas Department of Transportation. Unable to run in the morning. I ran the Austin Town Lake trails in the evening for 5 miles. Very hot and humid!  Austin has a great trail system for running, though. 38 minutes 

Wednesday, July 1:  Ran the Austin Town Lake Trail in early morning rain. Witnessed to a homeless lady who was bathing at a drinking fountain. She clearly had some mental issues, as she was very paranoid that "they're watching me". Makes a person think. I had just read the story in my devotions of Jesus meeting the Samaritan woman at the well. Jesus didn't offer money or any worldly things, though the woman desired such. Instead, he offered himself, a water that would never run dry. I found it difficult to encourage this homeless woman as Jesus encouraged the Samaritan woman at the well. 7 miles in 52 minutes.

Thursday, July 2: Weights for 40 minutes over lunch. Taught triathlon clinic at Melvin's on the Lake in the evening. Small turnout with 6 athletes. However, it was a great time and it is encouraging to see new, aspiring triathletes!  I biked 15 miles after the clinic, focusing on some hill work (Eagle Lake hill).  1:30

Friday, July 3: Bike Ironman Louisville course on Computrainer - 10 miles in 30 minutes. Averaged 185 watts. Weights for 35 minutes. 1:05 total

Saturday, July 4:  Adam's Race and Prinsburg Freedom Run. Adam's race was great. It was so fun to see all the kids racing in honor of Adam Mikelson, who passed away 3 years ago at the age of 18.  His sister, Christine, won her age group in the race!  Another highlight was watching Josh Leininger come across the finish line in his tricycle cart. It was very emotional as the crowd went crazy for Josh. I took 2nd in the Freedom Run, finishing the 2.5 mile course in 14:16.  CMCS Junior Logan Erickson won the race a few seconds ahead of me. It was a great day, and brought in $16,000 for CMCS. We drove to the cabin after the race.  14 minutes  

My recovery has been going well so far, and I'm getting excited for Ironman Louisville in August. I'm contemplating a half-iron in July, but am not certain yet. Here's what my recovery week held:

Sunday - Ironman Coeur d'Alene - 11:50:06

Monday - Rest

Tuesday - Rest

Wednesday - Run 4 miles; Weights 30 minutes (chest, tri's) - 1 hour

Thursday - Run 4.25 miles - very hot, but felt pretty good - 32 minutes

Friday - Bike 26 miles, Weights 30 minutes - 1:50

Saturday - Run 10 miles, Weights 30 minutes - 1:45; Felt pretty good on the run, but determined again that I have a very high sweat rate - I lost 4.6 pounds in just 1:15 of run time on the 10-mile run; It was 80 degrees and very windy, but I was surprised by the amount of fluids lost. I'm convinced that is a contributing factor to my Ironman nausea experiences.

What's the best thing about February in Minnesota?  January is done!  We had one of the coldest Januaries in the books this year.  I'm glad it's over.  Most of my running miles in January was on the treadmill. 

Things are going OK.  Here is my training so far this week:

Sunday, February 1:  Lift weights - 20 minutes; Superbowl Sunday!   20 minutes

Monday, February 2:  Run 6 miles in 42 minutes; Push a stranded car down Business 71 in Willmar in sub-zero weather, hurting my lungs in the process :-(  Some poor lady had her car die in the middle of the road, and I pushed her to Tires Plus, just a few blocks away.  However, I wasn't really dressed for it, and am paying the price! 42 minutes

Tuesday, February 3:  Took day off due to my lungs

Wednesday, February 4:  Run 4 miles in the morning, followed by 30 minutes weight training (shoulders), and 30 minutes swimming.  Biked 12.75 miles in 51 minutes (14.7 mph) on the Ironman Coeur d'Alene bike course at night. 2:21

Thursday, February 5:  Busy day today.  I went to Glencoe for traffic court (long story - but I won my case!  The judge ruled in my favor, and I was dismissed of the police officer's accusation that I didn't move over to an open lane when he had pulled somone over for a traffic stop; I couldn't move over due to a vehicle in the other lane.  Apparently, I argued my case effectively, as the judge ruled in my favor in spite of the testimony of 2 police officers.  My faith in the justice system was strengthened, as I indeed was innocent).  Anyway, I had a lot of work to do as well.  As such, I wasn't able to start my workout until close to midnight.  I managed to get in 8 miles running at a slow pace (8:15/mile), as well as some light weights.  Total Time:  1.5 hours

Friday, February 6:  Lunch-hour run of 4 miles (6:50 pace) and 1500 m swim.  Evening workout of 17 miles on the trainer on the Coeur d'Alene Course (miles 28 - 45).  Total time:  2 hours

Saturday, February 7:  Hauled wood for 3.5 hours in the morning with Dad.  Hard work, but got a lot done!  In the afternoon, I went for a 13-mile treadmill run at a slow pace, then lifted weights for half an hour.  Total time:  2.25 hours

Weekly Statistics:

Swimming:  3000 yds, 1 hour

Biking:  30 miles

Running:  35 miles

Other:  2 hours  

Well, I've been starting to gear up for Ironman again.  I've been feeling pretty good lately.  Still not training real hard, but trying to run every day, and get in some biking and swimming whenever I can. 

I am currently in DC.  DC is one of my favorite cities to run in!  There are so many sites to see, and the weather is generally pretty good for running.  Today it was around 40 degrees, and I had a couple hours between meetings.  So, I went out for a quick 11.4 mile jaunt around the monuments.  Here was some of the sites I saw:

This was an image of the construction going on at the White House in preparation for the inaugeration next week.  They are putting in a ton of work and preparation in getting ready for this historic day!

Here is another image from the White House - I think this is where President-Elect Obama will be giving his speech in the event of bad weather.

Here are some pictures of the monuments I ran around - In order, here is the Washington Monument, the WWII monument, the Lincoln memorial, Washington Monument again, and the Capitol.