Wishing for snow-sorta!

Well, it has been a few weeks and it's time to check in. I'm just wrapping up week 7 of my 50 miler training. Week 6 was one of my best weeks since ???? Admittedly being on vacation helped! I ended up with just over 62 miles, one day on snowshoes, and a day at the gym. To bad work always has to interfere! Week 7 is going just as well. I ran a 20 miler on January 11 in the mist, fog and somewhat unseasonable (40°F) temps. This is my longest run since my 50K in May of 2012. These last two weeks have me feeling just a wee bit more confident about my 50 miler. I have been playing around with my walk/run plan on my long runs. I'm not foolish enough to think I can RUN 50 miles with out some walk breaks! So far I've tried 25/5 and 15/5. Maybe something in between for the next long run. I've also been very cognizant of my pace while running. I've been trying a different type of training after reading "Metabolic Efficiency Training: Teaching The Body To Burn More Fat" by Bob Seebohar. Basically, it calls for easier paces and teaching your body to burn more fat instead of carbohydrates. To do that, you slow your pace and/or effort. Plus you don't consume as many carbs. Ideally, I'd head off to a sports testing lab at a college or hospital and have my metabolic efficiency tested. Being to cheap, not having the time and finding a location to have it done, I'm counting on 35+ years of experience, for what that's worth! I've been trying to stay around 9:30-10:00 per mile, especially on longer runs.This isn't to say I'm totally neglecting speed. I've hit the treadmill for some intervals, just to remind the legs that they can go fast, if they have to! All in all, I think my training is going well. Time will tell!
So just what does this have to do with wishing for snow-sorta. Well, in the middle of all this ultra training, I'm planning on doing the Birke. That means some cross country skiing. How's that going. Not so good! We had some pretty decent snow here the beginning of January. Between work, holiday hoo-hah and trying to keep to a running plan, I've been out once! And it wasn't pretty. I felt slow, awkward and generally uncoordinated. Now we've had a mid-January thaw, with temps in the 40's and some rain. Bye bye snow! I'm fairly confident I'll have an endurance base that will allow me to complete the Birkie, without much more skiing. I managed a sub 4 hour Birkie - barely- in 2012, with only 3 days on snow and about 35 miles. Will it be pretty? Nope! But it isn't goal number one this year.
That's how my new year is going. I hope everyone else has started of 2013 with a bang and has big plans and lofty goals for the the coming months. I'll be back shortly to update you.
Thanks for checking this out. Feedback is always appreciated!
Sven 'o the North

2013 - Goal Number One

Believe it or not, time for another post! It's a rainy Saturday, and that seems to be the perfect time to relax and ruminate.
I have set my first "serious" goal for 2013! Look at me, planning ahead!! I am officially registered for the Ice Age Trail 50 miler. This is a 50 mile trail run in the Southern Unit of the Kettle Moraine Forest, near La Grange, WI. I ran the 50K event last May, and apparently that wasn't enough torture. Actually, it wasn't! I need to see how far I can push myself and what I'm made of. Hopefully I won't find out what's inside me!
Looking back at my training from last year, I definitely need to take this more seriously. I had a good time at the 50K and if memory serves, I ran the majority of it. I finished, but not necessarily as strong as I would have liked. But, if nothing else, I learned a lot! And I'm carrying that knowledge, or lack thereof, forward this year to the 50 miler.
I certainly need to run more. Last year was just kind of a jumble of ideas, plans and guesses. Not bragging, but I really feel my overall general fitness got me to the finish. This year, I have a schedule, plan, whatever you want to call it. It's a plan from "Relentless Forward Progress" by Bryon Powell adjusted to fit my crazy shift work schedule. It's three weeks of progressively longer weeks and then a recovery/easy week. I've almost finished my third week and I feel pretty good. I got my 16 miler in yesterday (Friday, December 14) and felt good for the entire distance. Now, that might not seem like much, but add in running it on 11-7 shift, after only 4 hours sleep, a very small breakfast, and only one water bottle and a couple electrolyte tabs. Nothing fancy, nothing fast, but solid miles (in my opinion). I'm trying a new nutrition approach, but I'll save that for another post.

So, that's goal number one for 2013. I am going to put in some honest and dedicated training. My goal for the run is to run strong, enjoy myself and finish feeling like I could run at least a little farther. I'm not calling this a race, because I'm not racing, at least not in my strictest definition of the word. Follow along and see if I can squeeze all this in on my crazy work schedule, without driving friends and family crazy! Trust me, it'll be an interesting journey.

My feet after last year's Ice Age 50K. Hope they fair better in this year's 50 miler!

I'm baaack!!

Damn! I'm back! Did ya miss me?? Did ya know I was gone? I just looked back and realized it's been over a year since I've rambled, ranted and mused here. I'll keep this short and add more in a few days. No really!!
The last year wasn't quite up to my usual lofty standards. Okay, it wasn't that bad, but I've had better, at least in the silent sports area. I guess we all have off years. 
I did have a great Birkie. No PR, but I had fun and felt great. That was my main goal. 
I did my first ultra trail run in May. The Ice Age Trail 50K. Again, nothing spectacular, but I had fun. And I learned a lot. It won't be my last. 
My WORS season was lackluster to say the least. I'm attributing that to not enough quality training. I never put the bike in the trainer all winter, instead focusing on ultra training and the occasional bike commute. Speaking of......
That is probably the thing I am most proud of over the course of the last year. I have managed to put in at least one bike commute every month of 2012. And I will get in one more in December to make it one per month for the year. Some of the early ones were cold, windy and a bit iffy on the icy/snowy back roads, but none were regretted. 
I snuck in a last minute half marathon in October. On minimal run training I had a strong, I think, race. Considering it was my longest run since the ultra in May, I was very pleased! 
Still fine tuning my goals and events for next year. I'll write about them in a few days. 
It's nice to be back!

Sven                                        Finishing the Ice Age Trail 50K

29er Hardtail vs. 26er Full Suspension

Since I haven't been doing much riding lately, I've been thinking. And that's usually dangerous. I have been considering getting rid of my trusty Specialized Epic Expert 26er full suspension bike and moving to a 29er hard tail.

I raced a 29er hard tail last year, although it was a single speed. I really liked how it handled. Maybe it was just the simplicity of no gears. Just pedal as fast and hard as you can and try to maintain that momentum.

This year I raced the Epic. And the ride was amazing. Gears, and lots of suspension. My old body really appreciated that after some of the tougher races.

Halfway through the year I picked up a 29er hard tail. But to make a long story very short, my wife seems to have made it her own. So, I'm back to the Epic.

So why the thoughts of switching? I'm not really sure. The Epic is going on five years old, so a new bike would be nice. But, there isn't anything wrong with it. It's a great set up. Not the flashiest or lightest, but then again, I'm not the flashiest or the speediest!

Truth be told, I'm leaning heavily towards keeping the Epic and upgrading to a 2x9 setup. I rarely use that small chainring anyway. Maybe 2x10, but the 2x9 would be a little easier on the wallet and probably easier to convince the wife.

So, any opinions or thoughts? Let me know. Or maybe you're interested in a well maintained Epic?

WORS wrap up

Finally, a long season done! And I'm already looking forward to next year. That my seem like contradictory statements, but that's how I feel.Overall, I had a great year. I had a goal of finishing the year on the podium again, and I met that with a 2nd in the Sport 50-54 category. While I'm pleased with how I did, there is definitely room for improvement.I had some great races, some good and a couple that I would like to have a "do over". I had races where I felt like my bike and I were one. The force must have been with me! I had races where I wanted to leave my bike out on the course somewhere. I raced in sun, rain, hot and cold. I raced ten out of the twelve races, plus the short track and super D at Subaru Cup. I brought home a medal in 6 of those races. First and second in my age group weren't decided until the last race. That's competitive!The main thing is that I had a blast! I made some new friends and totally enjoyed myself. I know where I need to focus my off season work to try and improve for next year.I want to thank everyone who raced the series this year. And everyone who is involved in keeping this going year after year. It makes for a very busy and tiring racing season, but I wouldn't change it for anything.Now, maybe for some 'cross before the end of the year.

Photo of Sport Male 50-54 That's me on the left, along with Todd Fletcher in first and Jim Feuerstein in third. Thanks to Melissa Kennedy for the photo!

Rested and ready? I hope!

I've had a great week of riding this week. Plus I'm getting back in the swing of pushing some weights around at the gym, albeit very light weights! I'm feeling rested and ready to go, even a little antsy. The weather has been phenomenal and should hold through the weekend. The upcoming race in Sheboygan, the Wigwam MTB Challenge, is shaping up just like last year. I need a solid race, actually I need to pull out a great race. Can I do it? I'll let you know in a couple days.

WORS #11-Bear Paw Rock and Roll-Mud Fest

Well, that is one race I'm glad is over with. And I survived! Not the worst conditions I've ever raced in, but pretty damn close!
It was a bad sign for Sunday's race when I spent my bike commute back to Plover Saturday afternoon in the rain. The drive up to Bear Paw Outdoor Adventure Resort was through hit and miss showers. I was hoping I might get lucky and the rain might hold off but I knew better. That's the bad thing about having a phone with a weather app!
The Citizen racers lined up and the minute Don let out his fist GOOOOOOOOOOO!!!!! the skies opened up. Of course I was standing on the highest point on the course, without an umbrella, so I could get some shots of my wife and her team mates. So I was soaked before my race even began.
The rain quit for a while during the Citizen race and while I warmed up. Maybe, just maybe, I might get lucky. I knew it would be muddy, but if it held off raining, it wouldn't be TOO bad.
I lined up for the start of my Sport wave and BS'd with some of the other racers in my age group. I knew that Jim was going to go balls out at the start and fly up the opening climb. Todd would probably go by me on that climb too. After that it would be a race to the first single track section. And that's just how it played out. I couldn't even see Jim when I got to the top of the first climb. Todd had a little gap on me too. Now, to play catch up. I stayed on Todd's wheel through most of the first lap. I just couldn't get up enough speed to pass him. The single track was like trying to ride through grease, as were some of the more open sections. It was rideable, but definitely a little sketchy. Todd put a little bit of a gap on me and I just settled in to a good pace, hoping I would catch him on in the single track on lap two. As for Jim, I had no idea how far in front he was. 
It worked out just like I thought. I caught Todd part way through lap two and finally picked it up and made my pass. I felt good and kept the pace up. That's when the rain started again. And the course got even muddier! But, I kept pushing. When I passed Todd I yelled that we should work to try and catch Jim. He gave me a kind of odd look but didn't say anything. I thought maybe the mud, rain and tough course was just taking it's toll.
I pushed as hard as I could, trying to catch Jim. Where the hell was he? We both figured that he would lead out on the hill and then I'd catch up in the single track. I just figured he was having a great race. But, I thought I would at least get a glimpse of him.
I pushed hard through lap three and the rain kept coming. My only comforting thought was everyone else was putting up with the same conditions. And, the Elite class would have it even worse. My hat is off to those guys! The really had some awful conditions to race in. Anyway, I kept trying to catch my elusive quarry. But, no luck. I felt good but just couldn't reel him in. I finished in a spray of mud and rain and headed off to at least try and clean up and dry off.
When I checked the results, I was first in my age group!? What the #@!! I told my wife, "that can't be right. I never caught Jim! There must be a mistake." Todd came up and I asked him, "what happened to Jim?"
He said he crashed on the switchbacks in the first single track. That would explain the weird look when I said we should try to catch him! All that time I had been pushing hard to catch someone who wasn't really in front of me. But, it worked. It kept me pushing.
Results-1st in Sport-50-54 and 30th overall. And now 1st overall in 50-54 for the WORS series. Two points separating Todd and me with one race to go. I know what I have to do. Time to put up or shut up!
Hearty congratulations to everyone who raced at Bear Paw this year. Tough conditions and a tough course. A really big salute to the Elites. They put up with rain the entire race and still put in some great times! Way to go guys-and ladies!!
Sheboygan this Sunday. Hoping for a good result. Going to have fun no matter what!

Finished-muddy but happy!

More later. Gotta go............