Training Log Archive: O Steve!

Setting controls at Tamarack...we got an early start, we were at the park at about 8:40am (delayed by running race) and just had enough time to get it all done....crazy....next time we will start even earlier.....

C • Course 4

arms only...2 or 3 sets/med heavy weights/15-25reps/

10x100 with :30 rest....times for the 100's

1:23/1:28/1:30/129/1:29/1:29/1:30/1:27/1:29/1:29/

cool down:
300 in 5:00
100 in 1:45

suprised how fast my first 100 was.....I was trying for 1:30, so I chilled out and eased the rest....

trail terrain loop with OTNT....loop times

22:39 122AHR
18:48 141AHR
17:16 151AHR
16:01 164AHR

2:00 rest inbetween........

I need more workouts like this...it was alot of fun to push....the group support made the intesity ver tolerable...

lets call this a tempo run around Harriet and up Minnehaha....I think our Harriet split was around 25:00 to 25:30...Kari and I ran pretty hard...

fun bike on the Greenway...amazing number of people out there...

Paddling Minnehaha creek in what may become a memorial day tradition...actual time was 3:46:47 but we fooled around here and there...paddled with a bunch of the gang and everyone had a good time...the creek is twisty and turny with a few exciting parts....more fun that a lake or wide river....fun sights, urban and wilderness...cool views of the backside of some houses....

C • m-creek 3

One loop of Murphy with Kari and MC and J.....not a bad time...fun to bike with a group and we didnt have any major mishaps.....got dinner afterwards...

...2 loops of the North loop at Wirth in 37:27...did not get individual lap times.....legs a bit tired from Orienteering at Tamarack...

setting sprint course for members only sprint........

more setting the sprints for Members only meet......

one loop of Rice Lake in Maple Grove with Kari....a little tired..

unlogged 40 minute hike of trails with friends at Tierneys woods..

300 in 4:53, 2:00 rest, 450 in 7:12, 2:00 rest, 3x200 in 3:11,3:09,3:03 with 1:00 rest....

setting at Tamarack...adding controls and taping....

checking and taping sprint course for Tamarack...

exactly 3 miles on the treadmill at 0% incline at 10:00/mile.....suprised at how low my average HR was..........133 AHR.....

good test to check fitness....

2 sets/light weights/15-20 reps....arms only...

need to develop a quicker routine to motivate me to do it an average of 6 times a month...perhaps a dumbell/stretch band/freehand routine for quick execution....

Hiked the SHT from North of Lutsen Resort and back.....good to stretch stiff legs....

Superior Hiking Trail 25K....Kari and I decided to start out together and then run our own race when it suited us.....must have suited Kari fairly early : ) she pulled away after a mile as we went out just a bit firm in an effort to beat our time from last year...

up and over Mystery mountain....up and over Moose Mountain before going up to Oberg Mountain and the turnaround to retrace our steps....I lost sight of Kari coming down Mystery but was running a good race for me...lot of dead fall tha required quick run arounds and some steeple chase like moves that added to the fun.....by the time I got to the turnaround in 1:32 and saw Kari as she just left the aid station at mid race...we were both well ahead of our 3:16: 55 from last year but I was feeling a bit nauseated and knew I would not be able to hold pace on the way back, especially since my legs had been dying on trails runs at 2 hours....but I had a good cushion and figured I could hold on....

I knew I was running slower and having to concentrate from tripping and falling on the rocky rooty trail...the last mile seemed forever and by the time I hit the dirt road to the finish I knew I would have to push to beat last years time....I managed a good run in and finished in 3:14:55.. 2 minutes faster than last year...(a 1:42 return trip...) I averaged 150 HR on the way out and 151 HR on the way back in..

Kari said she nailed the tough technical downhills on the way back passing people in bunches....she managed to gap me significantly on the return trip finishing in 3:05 and beating me by 9 minutes and last years time by 11.....she was 54th of 115 finishers while I was 70th and she also finished 15th overall of the women.......proving she doesnt need me to hold her back in these races...

unlogged hour hike around Kari Grandfathers farm and land....180 acres....interesting topography, a lot of small ups and downs with a creek running through it...you could set an O course out there although the guy was big on chopping down trees for the wood stove...... he was doing in 4 hours a day into his 80's....

drove to Poplar Wi for Kari's Grandfathers funeral.....

North loop at Wirth 19:11 and 18:31......

Running the trails before OTNT...I missed the mass start score o so I was killing time before everyone got back and I could grab a map...

fun Score O that PFC set up...mainly took trails before diving in....had problems reading the map contours in low light and missed just a bit on some pit controls and took some less than efficient routes to avoid thick veg....still did pretty well....time for the Official results...46:40/11 controls...and if you credit me :10 to pull the flagging tape for each control I did it in 44:30....

so lets just say wont the 45 minute score O competition with 11 controls.....how that for some O spin?...

same question Todd had....how did you get all the trails in the map Pfc??? very nice map....liked the photo for color...although I might like to see the contours in a more contrasting color...hot pink?...red?.......controls in orange?......

C • Map 1

C • Good news or bad? 2

some of you may have not gotten this email...

a note from Kari...

Just a quick update on our latest news -

After several weeks of doctors, tests and waiting, last Friday we got a call from the Oncologist that appears to be good news....we think. The latest reports indicate that after further testing by pathologists that specialize in Lymphoma cells, they are no longer giving me the diagnosis of Lymphoma? While it is evident that there are abnormal cells that resemble this disease and there is some sort of problem yet to be determined, the cells are not progressed enough to provide a solid diagnosis at this time.

According to the doc, and a re- review of the evidence, its "not unlikely that this could turn out not to be Lymphoma"..his quote....although he stressed that it could still turn out to be that....really, we just don't know. He mentioned to Stephen that they get 1-2 cases like this each year where it appears that someone has this, but then after further testing and as time goes by, everything comes back inconclusive. Some of these people end up never having anything wrong, while others end up with Lymphoma, but in the earliest stage so it is easier to treat. While still a bit unnerving, the not knowing part anyway, we think it's pretty positive news considering what we were gearing up for prior to this phone call - so we'll just take it day by day and try not to sweat the stuff that we can't control. We will have a follow up in June but right now there is not a diagnoses of Lymphoma and no plans of treatment...just careful and frequent monitoring...unless something else surfaces in the meantime and then all cards are again back on the table.

Aside from the doctors reports, Stephen and I have been having a good spring. The racing season has begun and we have been busy with work, some upcoming travels to look forward to, and we have been looking at homes in our neighborhood (just to see what is out there in such a great buyers market). With everything going on, we unfortunately had to cancel our trip and our race to Scotland that was set for the first few weeks of June, but if everything turns out o.k. we will make every effort to go another year, perhaps next.

Life is definitely a bit different for us now than when we first started on this crazy journey, however, despite the unsettling nature of it all, it's been amazing to have received so much support and all of the many meaningful e-mails, messages and phone calls from everyone and to know how many people have been rallying for us and sending positive energy our way. Thanks to all of you who have kept us in your thoughts - it doesn't go unnoticed or unappreciated! I also am very thankful for my husband who has stood by me through all of this....even during my more moody moments (worse than normal if you can believe that). I guess that's what happens when you marry a drama queen :-).

We will keep you posted when we know more - if there is more to tell. We hope you are all doing well - you are in our thoughts!
Kari

p.s. thanks to all of you who kept your fingers crossed for the lab rats scenario....I think it may be working....who would have thunk?

rode a course on all unofficial mt bike trails around cedar, brownie, and Wirth...flat and easy going...

...after visiting Kari's family we headed back to the cities but not before stopping to run the Superior Hiking trail section around Spirit Mountain...muddy rock hopping made for slow going but this sure beats regular running...nice views from the top...

I seem to be having more trouble and tough rocky trails...its hard keeping up with Kari....seems more noticable this year...I'm very "clunky" trying to run over rocky trails...and have to slow to prevent catching a toe and falling on the rocky trail....l not sure how the Superior Hiking Trail 25K will go next weekend....my legs aren't doing all that great after 2 hours of straight running...I might have to be Kari's rabbit next week....taking her out fast running together (Im a faster starter) and then letting her go on when I start having difficulty the last hour...

2 loops of Wirth with Kari....better skills this time...didnt crash or break anything....did the loops in 20:28 and 18:59....

got a call from Kari's Mom....her Grand Dad, who she was very close to, was not doing well.....we made a decision to punt the Red Wing AR we were signed up for and headed North after mt biking early in the morning....

We visited Kari's Grand Dad who was not doing well but was resting easy and still carrying on conversation...Kari got the opportunity to spend 5 minutes alone with him to let him know what he had meant to her.....he passed away in the middle of the night a few hours later.....

Very happy we had decided to head up Saturday and see him...

north loops in 20:05 and 19:45....fairly slow but I was tired from 3 full days of teaching....also a few more obstacles this year should make the loop naturally slower this year but my skill was a bit better this time....

good run on the North loop Sprint at Como....small bobbles, slight hesitation on some..but pretty much dead on...

not so good on Sprint 2...failed the eye test glancing at the map for CP3 and went back to CP1 from 2...messed up trying to correct my error and stuck myself in Green...then ran the wrong angle out of the last last control and messed up the finish....ha!...what a mess...

thanks to Todd for setting it all up....nice way to get a threshold workout....

I will enter my splits in a bit...

cool down run with group...

Sprint 1 - Splits

Sprint 2 - Splits

6x250 with 1:00 rest interval...times 4:00,4:05,4:00,3:58,3:59....so averaging around 1:36/100....

Kari and I did a loop of Wirth mt bike trails for the first time this year and we apparently forgot how to bike single track...I crashed a couple times (nice handle bars in the ribs that left a mark)...she broke her brakes and we were both a little sloppy.....and yes we had a good time....we need to ride this a bit more before saturday to get our single track skills back...

Mainly single track trail run including official mt bike trail at Wirth and "unofficial" single track through the bog and Brownie and Butler....Amazing that we can put together a 2 hour trail run thats 90% single track 5% ski trail and 5% paved bke trail.....legs were feeling rough the last 30 minutes...wondering how they will hold up for the Suprerior Hiking Trail 25K that will take well over 3 hours....

unlogged walks of 1:00 around Normandale lake and Centenial Park in Edina...with Kari and her mom...just normal walk...

Quick trip around Cedar and some neighborhood off shoots....

5x300 with 1:30 rest interval...4:49, 4:47, 4:47, 4:48, 4:47....averaged around 1:36 per 100....

weighed at Lifetime after swim workout...

7x1:30@7:30/mile with 1:30 rest interval (15:00/mile walk)...treadmill...

recovery part of run workout...

arms only....3 sets/medium weights/15 reps....