Recent Spectating and Pain Free Running

One thing that I've been reminded of with my Achilles tendon tweaking is that the older I get, the longer it takes to heal. Apparently, this trend continues as we age. One of my 100 year old exercise class participants recently told me, "I just don't bounce back like I did when I was 85." Point taken.

Last weekend, I ended up heading down to Zumbro River Bottoms to support several ultra buddies who were participating in the second running of the Zumbro 100 mile trail race. Since the course was a little different this year (and even "sportier" than last year since Larry took out the flat part), I really wanted to get out on the trail to check it out. I also didn't want to do anything stupid that would set me back, since my Achilles tendon still didn't like uphills. Ended up just hiking from the start/finish area to AS 1/4 for about 6 miles of very pretty trail.

Zumbro River from Pine Trail Overlook

Got to visit with Jen who was manning the AS and Donny who had started sweeping the course. Alicia was also there and we got to see a few runners come through on their last loop before heading back to watch the finish. The weather for that weekend was absolutely perfect - it was tough to maintain the discipline to not run and re-tweak my Achilles! Everything was feeling great after the hike, though it did get a little stiff and sore later that evening. Not painful, just tender. My calf also felt like it was on the verge of cramping, but never really did lock up. I decided that my game plan worked perfectly: I stressed it enough to keep it rehabbing without overdoing it.

Today I ended up at Hyland Lake on another perfect day to support my buddies who were running at Trail Mix. Since the parking area gets ridiculously crowded for this race, I didn't get out there until after 11 am when most of the 25K runners had left. The rehab had been going well since Zumbro, so I decided that I would take a stab at running in the Vibram Five Fingers for the first time in 6 weeks. Hyland is the perfect place to try since the trails are soft, flat, and non-technical.

Saw a few familiar faces in the finish area: Eve and Kim had already finished first and second for the women's 50K. Decided to head down the trail in the reverse direction to see if I could find anyone I knew. Les was on his way in to finish his 3'rd lap, Shelly wasn't far behind. Did a little running on the Lake Trail and it felt wonderful! Got almost as far as the AS that intersects Lake and Hill trail junction when Wayne came along. I ended up running back to the start/finish area with him - still pain free running :)))

Decided that I would head over to the ski hill to catch another section of the course, but.... the course had been changed and there was no ski hill section. Went up and over the ski hill to get back into the park, but didn't see any sign of the course in that area. Ended up calling it a day after running about 3 barefoot miles..... 3 pain free barefoot miles....and heading home.

Time to get back to increasing miles, but still not do anything stupid by trying to do too much, too soon. Will probably decide at the last minute whether to head out to Afton with the gang tomorrow (50K fat ass starts at 8, picnic at 3), or go back to Hyland and try to figure out what this year's Trail Mix course was. I don't suppose anyone who ran Trail Mix captured the course on their Garmin and would like to share?

See you on the trails!

Trail Mix Race Report

Well, today was the day I've been looking forward to for months - the MN trail race series opener with the Trail Mix 25K at Hyland Lake (which turned out to be a little less than 25K). Because of the snow and ice still on the ski hill, that part of the trail was eliminated from the course. Race Director OC mentioned that he may have us run the course backwards next year so that we can run up the ski hill to make up for it :) OC also dedicated this year's race to his wife who passed away in February - our race shirts have her name printed on the sleeve. A nice touch, I thought.

As we were lining up at the start, it was fun to catch up with Keith, Wayne, Kate, Bryan, and a few others (sorry who I'm missing)! We were all discussing our "what to wear" strategies - I had to apologize for my pasty white legs, but I was in good company ;) I was a little overdressed, but was able to shed an extra shirt after a few miles and felt fine. No rain during the race, and it actually turned out to be excellent weather for running.

My first loop felt pretty good! Considering the rain overnight and the overcast skies this morning, I thought the course was actually in decent shape. Yes, there were many muddy spots, but they were fairly short and most of the trail was pretty firm. (What a difference a week makes for the folks who ran in a foot of snow at Chippewa last Saturday)! As I was running toward the Hill trail, I passed Brook and Karen G as they were returning on the Lake trail toward the start/finish area to complete their first loop of the 50K. I never did see Steve or Carl.

With my horrible winter training, my lack of miles - especially trail miles - caught up to me a little bit on the second loop. Starting about mile 9, the muscles in my feet started cramping. My longest runs this year have only been 10 milers, and they've been on pavement or the treadmill. I guess the intrinsic muscles in my feet were voicing their displeasure, but it was actually kind of funny running with my toes stuck together. I ended up doing a little more walking on the uphills the second time around. One of my favorite things on both loops of the race was seeing a pair of loons on Hyland Lake, which must have just iced out (it was still mostly iced over when I ran there Monday). Wayne was there to cheer me through the finish line, and Kate wasn't far behind.

I'd hoped to stick around to visit more and hopefully catch the 50K runners coming in, but I was just too cold. Couldn't get warm even after adding layers of clothes and sitting in the car with the heater going, so I ended up just coming home. I look forward to hearing how everyone else fared, especially those who ran the Chippewa epic just last week!

Thanks to all of the volunteers who helped with the race! Everyone was very friendly and helpful - I tried to remember to thank them for supporting us when I went through the aid stations.

See the results here.

Runnin' in the Ruff 10K is 2 weeks away in Milaca...

Hyland Lake Trail Update

Trail Mix course map (click on picture for larger image).


I've enjoyed reading everyone's race reports from this past weekend - Northwoods trail runners are awesome!

I had a few client cancellations this week, which meant that I ended up having the afternoon off. Beautiful day - actually starting to feel a little bit like April! Went out to Hyland Lake for another cruise around the Trail Mix course, or at least most of it. I couldn't remember the exact route on the way to the Richardson Nature Center, so I'm pretty sure I shorted that section a little. This was my first real trail run since last fall, so my ankles are reminding me of a few muscles that took the winter off. Anyhoo...

The trail is starting to firm up nicely in lots of places, but there will still be some muddy spots this Saturday. There were a few small patches of snow in spots, but I expect that to be completely gone by race day; with the exception of the ski hill which still has a good 10+ inches of packed snow that seems kinda stubborn (unless we get some rain). It was a little slippery going down the ski hill, especially at an angle to catch the trail in the woods (which is still very muddy). Muddiest sections: the gradual north facing downslope early on in the course that runs parallel to East Bush Lake Rd and pops out near the paved intersection (aid station?), and the south running section after descending the ski hill until you get to the Lake Trail (almost lost my shoes in the deep mud in one spot). The wood chipped Lake trail is in excellent condition, and the Hill Trail has a few slippery muddy spots that should be in pretty good shape by Saturday. Same for the loop towards Richardson and the goat track up the back side of the ski hill - a few slick muddy spots, but drying out nicely. Of course if we get any rain, my trail predictions for race day are out the window ;)

For those who ran McNaughton or Chippewa this past weekend, these conditions will be a cake walk!

See ya Saturday!

Let the Games Begin!

Well, the first big race of the season for the Upper Midwest Trail Runners is the inaugural Chippewa Moraine 50K near Chippewa Falls, WI this weekend with Wynn serving as RD. Sounds like this will be a doozy of a start to the season since we are expecting another foot of snow in these parts over the next 2 days! I think I may possibly be the only trail runner in Minnesota who won't be racing this weekend, but I'll get in the mud next Saturday with the Trail Mix 25K at Hyland Park in Bloomington.

There are a few other updates related to this years Minnesota Trail Race series to mention:

The Afton Trail Run has a brand spankin' new website, and it's pretty spiffy! John will be replacing Scott as RD, but I'm confident that it will continue to be a spectacular affair, and that there is still absolutely no whining allowed ;)

The SMU Trail Scamper has their registration form available to download here, and a view of the course map here.

The Chester Woods RD has recently started a blog. Check it out for updates and trail conditions. You can also view the course map here and register online here.

Good luck to everyone running (or snowshoeing) at Chippewa, Mad City, McNaughton, or wherever this weekend!

Hyland Lake Trail Conditions

Well Gang, I was a little late getting out the door to the afternoon orienteering skills clinic, so I grabbed my camera and decided to check out the current trail conditions at Hyland Lake park. More specifically, I wanted to check out the trail conditions on the Trail Mix course. I didn't get around to the Lake or Hill Trails at the south end of the park, and I skipped the ski hill (the goat track leading up the back side looks like a mud slide right now), but I hiked the rest of the northern section.

In general: northfacing slopes and trails in the woods are still snow covered - I'd estimate that to be about 40% of the trail that I checked. About 5-10% of the trail is very runnable, but in short sections that are few and far between. Really short sections. Really few. Really far between. I'd estimate that 5% of the trail is currently under water, another 5% is deep, soft, shoe stealing mud, and the other 40% is mud of varying degrees of muddiness.



In other words - give it another week or so before venturing out on the Hyland trails.

Midweek Report

Training has been a little more consistent this past week:

Fri - 10 miles

Sat- barefoot strength training circuit

Sun - easy 3

Mon- hike 3-4

Tues- 4 tempo

Weds - strength training & watch space shuttle Endeavor land after a marathon mission at the International Space Station.

This Saturday will be very busy:

Morning - I will be bringing my massage table and a biofoam roll to the MDRA 7 Mile to offer free PNF stretching and teach self myofascial release to the runners who participate. I've been doing this for several years as a way of giving back to the club, so stop over and say "Hi" and get stretched out before or after the race if you feel like it. The race is free for MDRA members!

Afternoon - Time for the annual orienteering skills clinic at Hyland Lake park in Bloomington from noon 'til 3 pm! Opportunities will be available for all abilities, including learning how to use a compass and read a topo map, pace counting, a few different courses of varying lengths and difficulties, adventure racing skills, etc. If you think running on trails is fun and dirty, here's your chance to try "cunning running" off trail! You'll also get a topo map of Hyland Lake park, like the one that I drew last years Trail Mix course on:

2007 Trail Mix course

MNOC also sells topo maps of other popular trail running spots, such as Afton, Murphy-Hanrehan, Lebanon Hills, Nerstrand, Jay Cooke, Wirth Park, Telemark, etc.