May is here.
Monday
Ran 8-mile Champlin route.
Tuesday
Rode 1-hr in Elm Creek (AM)
Rode 2.5 hrs w/Trailhead crew (PM)
Wednesday
Easy day.
Walked Boo in the morning.
Rode to Dad and Lilly class in the evening.
Thursday
9-mile run @ 6:45s.
Friday
1hr through Elm Creek in the mist
Saturday
In Sioux Center for the weekend.
I rode 7 hours in 30+ mph wind.
Very hard - great workout.
Rode a 12 mile section of gravel, into the wind and hilly.
It took 1:20 to cover the 12 miles. Ugh...
Sunday
Ran 6 miles (Sandy Hollow).
Rode around town w/ Holly and Aimee on cruiser bikes
and recumbent.
Played kickball.
First sunburns of the season.
Monday, April 28, 2008
Tuesday, April 22, 2008
Ironman
The MN Ironman Bike Ride this weekend.
And RAAM meeting/training/simulation.
Monday
Ran 8 mile Mercy Hospital route.
Rode to Cub Foods with Lilly. On the way
home the heavens opened up and we were
instantly soaked. Lilly was MUDDY from
the road spray on her "blue thing".
She cried the whole way home (it stunk).
We climbed in the shower while mom made cocoa.
What a trooper!
Tuesday
Rode 1hr in the morning.
Rode 3.5 hrs in evening w Dave Hemstad
and the Trailhead group. Good ride.
Wednesday
Easy day.
Walked Boo in the morning.
Rode with Lilly for picnic at "sledding hill" park
and then on to Dad & Lilly class.
Thursday
Ran 8.5 mile Champlin route.
Rode an easy 1hr in the rain. Pretty warm
just tooling around.
Friday
Rode 1:20 on spin bike at work.
Hard tension, low RPM.
Saturday
Woke up to 1" of snow, 29 degrees and 30+ mph wind.
We had planned a simulation day for RAAM and decided to
do our inside discussion/planning/organizing stuff instead.
We did get out in the parking lot for a few exchange walk throughs.
I ran 8 miles later in the evening.
Sunday
MN Ironman Bike Ride
The group decided on 62 miles. Very fun day.
W / Holly, JayH, Paul, Carol, Dan, Neil, Belinda.
And RAAM meeting/training/simulation.
Monday
Ran 8 mile Mercy Hospital route.
Rode to Cub Foods with Lilly. On the way
home the heavens opened up and we were
instantly soaked. Lilly was MUDDY from
the road spray on her "blue thing".
She cried the whole way home (it stunk).
We climbed in the shower while mom made cocoa.
What a trooper!
Tuesday
Rode 1hr in the morning.
Rode 3.5 hrs in evening w Dave Hemstad
and the Trailhead group. Good ride.
Wednesday
Easy day.
Walked Boo in the morning.
Rode with Lilly for picnic at "sledding hill" park
and then on to Dad & Lilly class.
Thursday
Ran 8.5 mile Champlin route.
Rode an easy 1hr in the rain. Pretty warm
just tooling around.
Friday
Rode 1:20 on spin bike at work.
Hard tension, low RPM.
Saturday
Woke up to 1" of snow, 29 degrees and 30+ mph wind.
We had planned a simulation day for RAAM and decided to
do our inside discussion/planning/organizing stuff instead.
We did get out in the parking lot for a few exchange walk throughs.
I ran 8 miles later in the evening.
Sunday
MN Ironman Bike Ride
The group decided on 62 miles. Very fun day.
W / Holly, JayH, Paul, Carol, Dan, Neil, Belinda.
Thursday, April 17, 2008
Mom in Mexico
"It's just you and me kid." Well for Thursday - Sunday anyway.
Monday
Ran 8-mile Mercy Hospital route.
Tuesday
Rode easy 1-hr AM.
Rode in park w/TH group PM.
>> great turnout
>> ~3hrs
>> WINDY day
Wednesday
Ran 7 mile Champlin route (w/o park).
Biked to Dad & Lilly class (w/"blue thing").
Thursday
Holly is in Mexico.
2hr ride from work.
Nice ride to Honeywell House and back.
(East side, then West side of river)
Trail-a-bike to Neil's birthday party
at Moon Rock. Very fun!
Andy drew pictures for Lilly.
Friday
9 mile run at lunch (~6:50 pace).
Nice, hard cruising run.
Saturday
Rode with Lilly to Maple Grove Community Center
for swimming. Supposed to be around a 30 mile ride
with trail-a-bike AND Burley hitched on ol' green.
Turns out tires on the Burley were worn to the threads.
Got a flat at the community center, then one in Elm
Creek on the way home. Had to ditch the trailer
in the park and ride to Trailhead for some 20" tires.
Hit Jimmy John's, then back for the trailer.
Home in time to watch Enchanted with Lilly.
Great day!
Sunday
Threw a roast in the oven and rode with
Lilly to the Anoka Rope Park and
then to the Coon Rapids Dam park. Great
weather.
Monday
Ran 8-mile Mercy Hospital route.
Tuesday
Rode easy 1-hr AM.
Rode in park w/TH group PM.
>> great turnout
>> ~3hrs
>> WINDY day
Wednesday
Ran 7 mile Champlin route (w/o park).
Biked to Dad & Lilly class (w/"blue thing").
Thursday
Holly is in Mexico.
2hr ride from work.
Nice ride to Honeywell House and back.
(East side, then West side of river)
Trail-a-bike to Neil's birthday party
at Moon Rock. Very fun!
Andy drew pictures for Lilly.
Friday
9 mile run at lunch (~6:50 pace).
Nice, hard cruising run.
Saturday
Rode with Lilly to Maple Grove Community Center
for swimming. Supposed to be around a 30 mile ride
with trail-a-bike AND Burley hitched on ol' green.
Turns out tires on the Burley were worn to the threads.
Got a flat at the community center, then one in Elm
Creek on the way home. Had to ditch the trailer
in the park and ride to Trailhead for some 20" tires.
Hit Jimmy John's, then back for the trailer.
Home in time to watch Enchanted with Lilly.
Great day!
Sunday
Threw a roast in the oven and rode with
Lilly to the Anoka Rope Park and
then to the Coon Rapids Dam park. Great
weather.
Monday, April 7, 2008
Happy Birthday
I'm 32.
Monday
Ran 8-mile Mercy Hospital route.
Tuesday
Rode greenie 1.5 hrs.
Wednesday
Ran 8.5 mile Champlin route (in 56 min).
Thursday
Rode greenie 1:20. Out by dog park.
TSH meeting.
Friday
Ran ~8 at lunch with Joe and Pattrick.
>> Joe wanted a temo run - 20 min @ 5:30-5:45
>> I ran well
45 minutes w/Holly on rollers
>> Watched "Into the Wild"
Saturday
A few loops of "The Local" with Neil, JayH, John Baker
>> Wind + Mountain Bike = Tired
>> Saw a few deer. Drank a beer.
Sunday
Ran an easy 6.5 in Champlin.
Rode w/Lilly to the Rocket Park.
Monday
Ran 8-mile Mercy Hospital route.
Tuesday
Rode greenie 1.5 hrs.
Wednesday
Ran 8.5 mile Champlin route (in 56 min).
Thursday
Rode greenie 1:20. Out by dog park.
TSH meeting.
Friday
Ran ~8 at lunch with Joe and Pattrick.
>> Joe wanted a temo run - 20 min @ 5:30-5:45
>> I ran well
45 minutes w/Holly on rollers
>> Watched "Into the Wild"
Saturday
A few loops of "The Local" with Neil, JayH, John Baker
>> Wind + Mountain Bike = Tired
>> Saw a few deer. Drank a beer.
Sunday
Ran an easy 6.5 in Champlin.
Rode w/Lilly to the Rocket Park.
Monday, March 31, 2008
April
Loon camp this weekend.
Monday
Rode ol' green for 1.5 hrs
>> Down across ped bridge, south to the schools, east on 109th to Noble,
west on Oxbow Creek drive to Winetka - then back the same way
>> Wool socks kept my feet pretty warm (36 degrees)
Big snow expected today
Tuesday
We got around 6" of snow. It should be gone in a day
Ran the 8-mile Mercy Hospital route
Wednesday
Cold enough to ride inside - Ugh
1hr on the rollers. With very little enthusiasm
Thursday
Ran 8-mile Champlin route (AM)
Rode greenie for 3 hrs (~ 55 miles)
>> Downtown and back then 45 minutes w/Neil
Friday
Easy ride on greenie (~1hr).
>> Saw Hoglund "nailin' it" across Douglas on 109th
>> Airport after work with Lilly to watch planes
>> Dinner with Holly & Lilly at Zantigo
>> Swimming at Roosevelt Pool with Neil's 2nd grade class
Saturday
Loon Camp - sunny and 65!
165k (100 miles) of hills and WIND
Beers and steak afterwards
Sunday
Loon Camp - 45k trail w/Neil and roads with the Loons
>> 45 and cloudy but no rain (until afterwards)
>> Ate at the Preston mexican restraunt and drove home
Monday
Rode ol' green for 1.5 hrs
>> Down across ped bridge, south to the schools, east on 109th to Noble,
west on Oxbow Creek drive to Winetka - then back the same way
>> Wool socks kept my feet pretty warm (36 degrees)
Big snow expected today
Tuesday
We got around 6" of snow. It should be gone in a day
Ran the 8-mile Mercy Hospital route
Wednesday
Cold enough to ride inside - Ugh
1hr on the rollers. With very little enthusiasm
Thursday
Ran 8-mile Champlin route (AM)
Rode greenie for 3 hrs (~ 55 miles)
>> Downtown and back then 45 minutes w/Neil
Friday
Easy ride on greenie (~1hr).
>> Saw Hoglund "nailin' it" across Douglas on 109th
>> Airport after work with Lilly to watch planes
>> Dinner with Holly & Lilly at Zantigo
>> Swimming at Roosevelt Pool with Neil's 2nd grade class
Saturday
Loon Camp - sunny and 65!
165k (100 miles) of hills and WIND
Beers and steak afterwards
Sunday
Loon Camp - 45k trail w/Neil and roads with the Loons
>> 45 and cloudy but no rain (until afterwards)
>> Ate at the Preston mexican restraunt and drove home
Tuesday, March 25, 2008
Just Me and Boo
Holly is in Switzerland for work and Lilly is with Holly's family in Iowa.
Monday
6.5 mile run
1:30 on trainer
>> 1 hr of 5:00 on, 5:00 easy
>> on = 90%-95% max HR
>> 30 min moderate (~75%) watching Simpsons
>> I felt good for this.
Tuesday
3.5 hrs outside on 'ol green
>> 2 hrs with Trailhead crew
>> 1.5 hrs before (just me)
>> Out to Fletcher and back
>> Neil, JayT, Handyman Jeff, Tom C, Hoglund
>> Nice weather - got a little cold by the end
Wednesday
Ran the 9-mile dog park route
>> legs felt pretty heavy
Thursday
Rode 2.5 hrs outside, 1.5 inside
Outside: 1 hr alone, 1.5 with Neil, JayT, JayH, Hoglund
>> Did 2 loops of Champlin
>> Oxbow, Noble, WRR, trail back to Winnetka
>> Patrick Lewis took our picture by "the beacon"
Inside:
>> Carol, Jeff, John, Hannah, Andy
>> Watched Tom Boonen win Flanders (I didn't see it coming)
Friday
Holly is back today! Lilly is here tonight!
Ran 8.5 miles at lunch (@ 6:30 pace). Fast.
My running form is coming around.
Saturday
Did the Heumann Hundred (k)
>> Elk River, Zimmerman, St. Francis, Anoka
>> With: JayT, Neil, JayH
>> Windy - JayT was strong
>> Great ride - came back into Anoka along the Rum via the "library path"
Sunday
Ran 6.5 miles
>> some of it in Elm Creek
>> trail is still snowy in the trees
Did the outlet mall with Holly's family
>> Space Alien Bar & Grill :)
Monday
6.5 mile run
1:30 on trainer
>> 1 hr of 5:00 on, 5:00 easy
>> on = 90%-95% max HR
>> 30 min moderate (~75%) watching Simpsons
>> I felt good for this.
Tuesday
3.5 hrs outside on 'ol green
>> 2 hrs with Trailhead crew
>> 1.5 hrs before (just me)
>> Out to Fletcher and back
>> Neil, JayT, Handyman Jeff, Tom C, Hoglund
>> Nice weather - got a little cold by the end
Wednesday
Ran the 9-mile dog park route
>> legs felt pretty heavy
Thursday
Rode 2.5 hrs outside, 1.5 inside
Outside: 1 hr alone, 1.5 with Neil, JayT, JayH, Hoglund
>> Did 2 loops of Champlin
>> Oxbow, Noble, WRR, trail back to Winnetka
>> Patrick Lewis took our picture by "the beacon"
Inside:
>> Carol, Jeff, John, Hannah, Andy
>> Watched Tom Boonen win Flanders (I didn't see it coming)
Friday
Holly is back today! Lilly is here tonight!
Ran 8.5 miles at lunch (@ 6:30 pace). Fast.
My running form is coming around.
Saturday
Did the Heumann Hundred (k)
>> Elk River, Zimmerman, St. Francis, Anoka
>> With: JayT, Neil, JayH
>> Windy - JayT was strong
>> Great ride - came back into Anoka along the Rum via the "library path"
Sunday
Ran 6.5 miles
>> some of it in Elm Creek
>> trail is still snowy in the trees
Did the outlet mall with Holly's family
>> Space Alien Bar & Grill :)
Monday, March 24, 2008
Easter Week
Whoa, Easter is early this year.
Monday
Nothing. Taking a day off to see if my foot feels better.
Tuesday
Ran the 5-mile Mercy Hospital route w/Boo.
Taking it easy.
Wednesday
Trainer for 1:15. Just ridin'.
Ate lunch with Lilly's class and read their naptime stories.
Thursday
Ran the 8-mile Mercy Hospital route.
Friday
Ran the short (~ 3 mile) Anoka loop with Boo.
Skied 15k at Elm Creek w/Holly.
Snow was deep and wet but was still a great time.
I stayed on the "man made" loop and Holly went off
onto the Northern Lights loop. Both were choppy but
skiable.
Saturday
Ran 8 miles @ around 7:00 pace.
Went to "Nickelodeon Universe" at Mall of America with family.
Ate at Q Fanatic with everyone.
Sunday
Made pancakes for our guests, dropped Lilly off in Worthington,
dropped Holly off at the airport, picked up the house, took Boo for a walk.
Drove almost 400 miles. Jeez.
Monday
Nothing. Taking a day off to see if my foot feels better.
Tuesday
Ran the 5-mile Mercy Hospital route w/Boo.
Taking it easy.
Wednesday
Trainer for 1:15. Just ridin'.
Ate lunch with Lilly's class and read their naptime stories.
Thursday
Ran the 8-mile Mercy Hospital route.
Friday
Ran the short (~ 3 mile) Anoka loop with Boo.
Skied 15k at Elm Creek w/Holly.
Snow was deep and wet but was still a great time.
I stayed on the "man made" loop and Holly went off
onto the Northern Lights loop. Both were choppy but
skiable.
Saturday
Ran 8 miles @ around 7:00 pace.
Went to "Nickelodeon Universe" at Mall of America with family.
Ate at Q Fanatic with everyone.
Sunday
Made pancakes for our guests, dropped Lilly off in Worthington,
dropped Holly off at the airport, picked up the house, took Boo for a walk.
Drove almost 400 miles. Jeez.
Wednesday, March 12, 2008
Outside
It's great to be outside and not super bundled up.
Monday
1 hr Chris Carmichel "Time Trial" DVD
+ 30 min after
Tuesday
8 mile run (Mercy - Community College route)
Wednesday
Outside Biking!
>> 1:30 outside on old green
>> down to the park-n-ride (252 one)
>> 30 degrees - I wasn't too cold
>> a little icy on sidewalks
Thursday
6.5 mile run (AM)
1 hr outside on old green
>> Neil, Dave Hoglund on mountain bikes
1.5 hrs spinning at the shop
>> Carol, Jeffs, Neil
>> 2007 Nature Valley coverage (surprisingly good)
Friday
1:15 on the rollers
>> very easy
>> w/Holly watching movies
Saturday
Prarie-Roubaix IV
>> 40 miles (4 laps x 10 miles)
>> 10 miles riding out (warm)
>> Bernie, Neil, Jeff (1/2), Andy (1/2) and I
>> Neil and I broke away and traded up the last 5
>> Very fun and a couple good efforts
>> I won some great beer - The Mothership
>> We drank it in the church parking lot. :)
>> 35 degrees - I did the foot and hand warmers
Sunday
9 mile run - new route
>> Bridge, Cartway, Hayden Lake, Dog Park
>> Goose Lake, Elm Creek, Theater, Bridge
>> Target Trail, Church, Park, Bridge, Home
-------------
Riding through town w/Lilly
>> Rode with Neil and Owen for a while
>> Picked up coupler for trail-a-bike from Neil
Monday
1 hr Chris Carmichel "Time Trial" DVD
+ 30 min after
Tuesday
8 mile run (Mercy - Community College route)
Wednesday
Outside Biking!
>> 1:30 outside on old green
>> down to the park-n-ride (252 one)
>> 30 degrees - I wasn't too cold
>> a little icy on sidewalks
Thursday
6.5 mile run (AM)
1 hr outside on old green
>> Neil, Dave Hoglund on mountain bikes
1.5 hrs spinning at the shop
>> Carol, Jeffs, Neil
>> 2007 Nature Valley coverage (surprisingly good)
Friday
1:15 on the rollers
>> very easy
>> w/Holly watching movies
Saturday
Prarie-Roubaix IV
>> 40 miles (4 laps x 10 miles)
>> 10 miles riding out (warm)
>> Bernie, Neil, Jeff (1/2), Andy (1/2) and I
>> Neil and I broke away and traded up the last 5
>> Very fun and a couple good efforts
>> I won some great beer - The Mothership
>> We drank it in the church parking lot. :)
>> 35 degrees - I did the foot and hand warmers
Sunday
9 mile run - new route
>> Bridge, Cartway, Hayden Lake, Dog Park
>> Goose Lake, Elm Creek, Theater, Bridge
>> Target Trail, Church, Park, Bridge, Home
-------------
Riding through town w/Lilly
>> Rode with Neil and Owen for a while
>> Picked up coupler for trail-a-bike from Neil
Tuesday, March 4, 2008
Almost Spring
There's been talk of outside rides. I'm still a few weeks away.
Monday
1 hr run
Tuesday
1.5 hrs on trainer
>> fairly easy - not much motivation and tired legs
Wednesday
1:15 run in the snow (8.5 miles)
>> pretty and quiet w/ new snow
Lilly home sick from preschool
Thursday
Lilly home all day (ear infection)
------
1hr easy on the rollers (AM)
spin at the shop (PM)
>> I was just not mentally there for this one.
>> RAAM / Team Strong Heart was on my mind all day
Friday
7+ miler at lunch w/JVD
>> worked at home in the morning to squeeze in a lunch run
>> I couldn't stand the thought of more time on the rollers
Saturday
Afternoon ski at Elm Creek
>> could be the last one of the season
>> Todd (finally), Neil and Michael
>> a couple beers at Neil's afterwards "watching" HDTV :)
Sunday
8.5 mile run (~ 1hr)
>> same route as Wednesday, 15 minutes faster
>> mental state can play such a role in performance
Monday
1 hr run
Tuesday
1.5 hrs on trainer
>> fairly easy - not much motivation and tired legs
Wednesday
1:15 run in the snow (8.5 miles)
>> pretty and quiet w/ new snow
Lilly home sick from preschool
Thursday
Lilly home all day (ear infection)
------
1hr easy on the rollers (AM)
spin at the shop (PM)
>> I was just not mentally there for this one.
>> RAAM / Team Strong Heart was on my mind all day
Friday
7+ miler at lunch w/JVD
>> worked at home in the morning to squeeze in a lunch run
>> I couldn't stand the thought of more time on the rollers
Saturday
Afternoon ski at Elm Creek
>> could be the last one of the season
>> Todd (finally), Neil and Michael
>> a couple beers at Neil's afterwards "watching" HDTV :)
Sunday
8.5 mile run (~ 1hr)
>> same route as Wednesday, 15 minutes faster
>> mental state can play such a role in performance
Monday, February 25, 2008
March
The days are getting longer...
Monday
1hr (~8 mile) run
>> foggy and ~20 degrees
>> felt pretty good, even after Saturday
Tuesday
Intervals on the trainer
>> my canned 1hr interval workout + 30 min after
>> couldn't quite get to max HR, even on the 1st one
>> probably a touch tired from the weekend
Wednesday
1hr (~8 mile) run
>> security guard in the ditch by the hospital (pullin' a "Rockford")
Thursday
1hr easy on rollers (AM)
2.5 hrs spin at Trailhead
>> Schoenhart/Dan Cleary/Coach Troy
>> 24x(10sec ON! / 50sec spin) intervals
>> 1 long effort to "Again!" scene in Miracle
Friday
A day off.
A short walk through the dog park.
Saturday
2hrs at Elk River with Tom C and Neil.
Anoka Coffee Shop afterwards ("Stop! Back away from the cookie jar!")
---
1st half of 12hr TSH overnighter
(see Sunday)
Sunday
TSH overnight training
9pm - 9am
9pm - 1am (15 min ON, 15 off the bike)
1am - 5am sleeping on the floor
5am - 9am (15 min ON, 15 off the bike)
>> we started with 30 on /off and realized that was long
>> sleeping worked out fine for me
>> I'm used to jumping right in and working out
after sleeping so that seemed natural.
>> jeez that's hard indoors
>> the team did great
>> Neil and Bill N were there for part of it
Monday
1hr (~8 mile) run
>> foggy and ~20 degrees
>> felt pretty good, even after Saturday
Tuesday
Intervals on the trainer
>> my canned 1hr interval workout + 30 min after
>> couldn't quite get to max HR, even on the 1st one
>> probably a touch tired from the weekend
Wednesday
1hr (~8 mile) run
>> security guard in the ditch by the hospital (pullin' a "Rockford")
Thursday
1hr easy on rollers (AM)
2.5 hrs spin at Trailhead
>> Schoenhart/Dan Cleary/Coach Troy
>> 24x(10sec ON! / 50sec spin) intervals
>> 1 long effort to "Again!" scene in Miracle
Friday
A day off.
A short walk through the dog park.
Saturday
2hrs at Elk River with Tom C and Neil.
Anoka Coffee Shop afterwards ("Stop! Back away from the cookie jar!")
---
1st half of 12hr TSH overnighter
(see Sunday)
Sunday
TSH overnight training
9pm - 9am
9pm - 1am (15 min ON, 15 off the bike)
1am - 5am sleeping on the floor
5am - 9am (15 min ON, 15 off the bike)
>> we started with 30 on /off and realized that was long
>> sleeping worked out fine for me
>> I'm used to jumping right in and working out
after sleeping so that seemed natural.
>> jeez that's hard indoors
>> the team did great
>> Neil and Bill N were there for part of it
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