Birkie recap

Good morning! Sven here again. Time for another infrequent update. About that. It's my long weekend. That means I have off from 3:00 p.m yesterday (Friday) until 11:00 p.m. on Tuesday. Like a mini vacation for me. I plan to make a few more entries and then update this at least twice per week. Probably just ramblings about my training or what ever else enters my tiny and confused mind. I promise. Just hold me to it!
Okay, back to my Birkie musings. I have had a month to think about this and have come up with some thoughts. Nothing concrete here. Just guy feelings and intuition about what went wrong on a day with perfect conditions.
Why did I ski my slowest race in years? One of my slowest ever?
First and foremost, I over estimated my training. Wow! I thought I was in much better condition than I truly was. I got out on my skis 8 times last season prior to the Birkie. Some skiers do that in 2 weeks. That took me almost 3 months. Part of it was my fault. I broke a ski at last years event and along with it the boot and binding. I waited until early January to replace them. I missed the great early snow we had. I was running but that doesn't replace the ski specific training. I did get in a couple of long ski workouts but they just can't compare to skiing on the Birkie course.
Second, I under estimated the toughness of the course. I'm not sure how I can forget how tough that course is, but I seem to wipe it out of my mind from year to year. The hills! Man, I just totally forget how many, how steep and how long they last. The first couple miles and the run across the lake into Hayward are flat. That is it. Maybe 5 out of the 31 miles are flat. And that might be a generous estimate. The hills just killed me this year. I actually stopped to catch my breath at the top of a couple of them. I have never done that before.
Third, my skis. I'm not making excuses. I just think my skis weren't suited to me. I used my replacement skis. The sticker on them lists them as being flexed for a 161-181 lb. person. I am right at the top of that scale. Now add my clothes, a Camelbak full of water and I'm over that. They seemed slow all season, no matter the weather and/or wax. Was it a factor? I'm not quite good enough to say yes or no but my older skis never seemed to have given me this problem.
Going back to the training aspect, I can see I need to work on my endurance. At least ski specific endurance. I looked at my finishers certificate which has splits from a couple spots on the course. Between the 9K split and about halfway I dropped almost 1 minute per kilometer. It wasn't a case of going out too fast either. I felt good at the start and actually took it easy. I just had no endurance. Not enough time on the snow. If I had maintained my pace I would have finished in under 3:20:00. That was close to my goal time. A difference of 40:00 to my 3:57:51 finish!
So, here are my solutions. First, get out on the snow as early and as much as possible. I know Mother Nature has a lot to do with that. But no excuses. I have a couple of pairs of skis and I'm pretty careful when the conditions are marginal so I need to get out as soon as the trails are groomed.
I am also thinking about doing some roller skiing beginning in late summer/early autumn. I don't have any, yet! I do have some inline skates and these would work. Just now as ski specific. We have some good places to use either one. Low traffic back roads and some paved paths. If I got roller skis with the inflatable tires I could use them on the nearby rail trail. If I want to do well and try to better my time and possibly PR I need to seriously consider this option.
I need to work harder on my endurance all year long. Longer runs. Longer bike rides. Race more often and more consistently. I usually get in a ski race or two before the Birkie. This year I did a 5K trail run. Poor substitution. I am considering some epic bike races and maybe an ultra trail run this summer. If I can carry this through the year it would be a great help.
Last on my list is some new skis truly fit to me. The last time I bought skis and had them fit to me was 2000? Maybe. I think they would help. Plus, the psychological benefit is undeniable, at least to me. Look and feel fast? It helps to make you skis fast.
So, those are my thoughts. I have almost a year to carry through on these thoughts and plans. First I need to find the time off to do the race. No open vacation that week for 2011 where I work. We'll see how that works out. Working weekends makes it hard to get the time off.
One year. I better get to work.
More....soon......I promise.

2010 Badger State Games Trail Run

Whoa.! Two posts in less than a week! New territory for me. This is the first of a few race recaps from this past winter. I thought I better get them out while they are still somewhat fresh in my memory.

On February 6 I ran the Badger State Winter Games Train Run. Now, usually I would have done the marathon xc ski event at nearby Nine Mile Forest. Unfortunately I had to work the 3pm-11pm shift this day. Trying to fit a 2 1/2-3 hour xc ski event in before work just wasn't in the cards. Another case of not enough hours in the day for my playtime. The 5K trail run was a better time fit. The race started at 9:00 a.m. and with awards and time to get back for a shower and lunch before work I had a little wiggle time.

The race was held at Wausau School Forest just outside of Mosinee, WI. It was held on groomed snowmobile/ski trails. I wasn't sure what to expect for trail conditions since I had never run on anything remotely like this. Would it be hard? Powdery? Slippery? No idea.

I had some old shoes with sheet metal screws in the sole for traction but I didn't really think these would help. I thought even if the trail was firm I would still be sinking in a little with each step. I decided to run in my new Brooks Cascadia 5 trail shoes and see just how well they would do. Looking back it was a good decision.

I got to the event site fairly early and picked up my packet and went back to the car to get ready and stay warm. The weather was nice for early February. Sunny, mid 20's and moderate winds. I'll take that any winter day in central Wisconsin.

A little before the start I headed out for a short warmup to check out just what I would be running on. I hit the trail and was pleasantly surprised. The trail was very firm and gave more traction than I was expecting. This looked like it would be lots of fun!

I lined up just before the 9:00 a.m. start and tried to stay warm. It was a small field and looked pretty diverse. A few serious runners, middle of the packers, Moms and Dads with kids in tow and a few folks just out for some fun and fresh air.

The gun went off and away we went. I held back a little at the start to see how the field would work out. I usually go out way too fast and didn't want to do that today. I let the leaders string out and settled into a comfortable and steady pace. By the first turn the leaders were out of sight. I couldn't believe they could run that fast on the snow!

I kept my steady pace and tried to pick off a couple runners ahead of me. The trail remained firm and footing wasn't really much of an issue. It was mostly flat with some small ups and downs. Nothing too tough. After passing a few runners I got stuck out there in no mans land. I had a couple runners behind me and could see one or two ahead of me. I didn't have a GPS and there weren't any mile markers so I had no idea where I was on the course. I tried looking at my watch and gauging the distance by elapsed time. Not too scientific!

I finally caught up with a runner near what I assumed was the end. I could stay with him but just didn't seem to have enough to pass. I could pull even and then we would hit a small hill and he would pull just a step or two ahead. I was just grateful to have someone to pace with and pull me along. We came out of the woods and I could see the buildings near the start/finish line. I knew I didn't have enough to pass the fellow I was running with so I just put my head down and pushed the final yards to the finish line.

I headed to the car to change and then to the finish area for some water and fruit. Results came up fairly quick and I was surprised to see I had taken second in my age group with a 24:14. Not fast and there were only 5 in my age class but I felt happy with my results. Considering the level and quality of my running it was a bit of a surprise. My original goal was to stay under 8:00 miles so I beat that too!

I stuck around for the awards and headed out so I could get a shower and some lunch before work.

It was a great day for a winter run. Beautiful weather, a nice crowd, well organized, awesome trail and Tammy was there for some much needed support.

Next time I'll recap my 2010 American Birkebeiner and try to figure out what went wrong and what went right.

Gotta run.....

Winter Wrap Up

Time for another infrequent post. Still working on updating this on a more regular and frequent basis but something always pops up. I guess that's why we have goals, right?
So, it's time for me to reflect back on the end of winter -I hope!- and how my training went. Or in the case of this year, my lack of training.
I just looked at my Buckeye Outdoors training log from the beginning of the year to today, March 9. Then I went back and compared the same time span from last year. The differences weren't as surprising as I thought they would be.
I ran 35 times this year versus 18 last year. Pace wasn't much different but my average run was over 2 miles farther.
I biked on the trainer 5 times versus 12 times. Average speed was down almost 3 mph from last year but distance was up about 1 mile.
My main focus for this time of year is always cross country skiing and the Birkie. If I go back to the first outing of each season there is a HUGE difference, at least to me. I got out for the first time this season on January 6, 2010. Pretty late and there was snow earlier. Why so late? I just never got around to getting new boots and my skis replaced from last years crash at the Birkie. I had skis I could use but no boots. Plus I just didn't have the extra cash for new boots and skis.
Last season I got out for the first time on December 8, 2008. Almost a month earlier. We had great early snow and I took advantage of it. I had skied 7 times last season by the time I first hit the trails this season. HUGE difference again.
I skied 15 times before the Birkie last season versus 9 this season. Plus, I raced once at the Badger State Winter Games. This season I didn't race on skis until the Birkie. I think that makes a difference in that it forces me to suffer a little at Badger State. The course isn't as tough but it is a marathon distance and it is time spent on the skis.
I think the main difference between this season and last is that I way over estimated my fitness level going into the Birkie. I thought I was ready for a sub 3 1/2 hour race. Wow, was I wrong. Last year I went in with no expectations or goals. Just have fun and finish. It looks like if I want to get a PR and race serious at the Birkie next year I need to train harder and more specifically. It remains to be seen just how serious I want to be.
I did do a few races early this year and I'll talk about those in my next post. Hopefully in a few days. I'll talk about my Badger State Winter Games trail run, the Birkie (of course!) and Point Bock.
Later.....

2010 goals and plans

A very belated Happy New Year. Some day I'll get my stuff together and manage to say that at a more apt time.
So, as the post title states, these are my goals and plans for the coming year. Disclaimer: these are tentative and subject to change at a moments notice.
First let me say that it is hard for me to make Big, Hairy, Audacious Goals* (credit to Dirtdawg). If you have followed this or know me, you know I work shift work. As a refresher, this means a different 8 hour (hopefully) shift each week. Along with this is a rotating day off. My schedule looks like this-11 pm - 7am - Monday off. Next week 3pm-11pm Tuesday off. Next week 7am-3pm Wednesday off ....and so on. Twice in a three week period that means a quick change of work 8, sleep a few hours and back for the next weeks shift. When my day off rotates to Saturday, which this years is on 7am-3pm shift I also have Sunday off and as it notes above I would have Monday off on 11pm-7am. That is my precious Long Weekend. Once every six weeks. If you've followed this you can see why it is hard to make big plans or travel for races and events. Now throw in some overtime-voluntary and forced and working without a day off and it gets even more complicated. Most days I am pretty proud of what I accomplish in training and my race results. Okay, enough with the griping about work and the quick pat on the back. On to my goals.
I have many short term or smaller goals for the year and I'll mention these first. My first goal is to do an event when the opportunity presents itself. Many times I'll have a day off or my schedule will allow me to do an event that doesn't involve hours of travel. Usually I'll blow these off and make some excuse. Then when the day dawns bright and sunny I'll kick myself for not going. Not this year. I've already signed up for one event, the Badger State Winter Games trail run. I have to work 3pm-11pm that day but it is close enough that I can get there, do a 5K and get to work. These events won't be big or main goals but I can treat them as hard workouts or tempos. I don't expect amazing results, just a good time and a chance for some friendly competition.
My next smaller goal is to do as many WORS races as I can. This is the Wisconsin Off Road Series. These are mountain bike races held across the state of Wisconsin. Great races and great competition. I did enough the minimum last year to get an overall score but want to do more this year. I raced the Sport Class but am leaning to doing the SingleSpeed class this year. A little smaller class than the age group classes but the singlespeed class is just one class-no age groups. I bought a singlespeed last summer and really enjoyed it. Just point it down the trail and go. No worries about shifting and gears. On the other hand there is more emphasis on keeping forward momentum going and reading the trail. To give me a little added impetus to do more of these my better half, Tammy has taken a huge interest in mountain biking and is planning on trying a couple races. Plus, some of the venues throw in a trail run before the biking so I can get in some extra racing. And I really love trail running. This leads me to my first BHAG*(see above).
I want, no, lets make that need, to do a trail ultra this year. I've been shooting my mouth off for a couple of years and Tammy keeps telling me to shut up and do it. So, it's on my calendar, tentatively. There is a 50K in early May on my long weekend. It would be a long drive and I honestly believe I can do a 50K. Fast? No. Finish? Yes. I just need to put in a few long runs before then and hit the trails as soon as possible after the snow melts. I have done a couple long cross country ski workouts already in preparation for the Birkie so I am getting in some time on my feet. I just need to commit to registering and making it a firm plan.
My other BHAG is to do a fall marathon and run a Boston qualifying time. I need to run a 3:30, unless they change the standards, plus I should be able to move up an age class since I would be 50 by the time I could possibly run Boston. Is this an achievable goal? Yeah, I think so. I have only run one marathon, the Whistlestop, in 2008. I ran a 3:43 using very hit and miss training and only one long run, a 20 miler about 3 weeks before the marathon. I think if I take it seriously and plan better that I can squeak under 3:30. Plus, I would like to find a little bigger race with pace groups. That takes away the stress of always glancing at the watch and figuring splits. Plus, I am notorious for going out WAY too fast.
My first real goal of the season is to have a good Birkie and finish in sub 3:30. I skied a 3:49 last year while skiing the last 5K on a broken ski/binding which didn't hold my boot to the ski. I pretty much double poled the last 5K. I haven't been out on the skis as much as I would like but I still have a month and I feel I can nail this first goal of the season. Hopefully that will get me off to a successful and competitive year.
Again, I have to mention my disclaimer-my schedule. Yeah, I know, pretty lame. Lots of people have busy lives and fit in more. Well, that's my story and I'm sticking to it.
My last goal is to update this blog more, at least once per week. I'll let you know how that goes. Or I guess you'll find out along with me. So, follow along and see if this shift working silent sports junkie can live up to his goals. As my Dad is fond of saying " Don't let your alligator mouth overload your hummingbird ass".
More soon......

Ho Ho Ho! Seasons Greetings. The holidays are almost over and I've survived another hectic few weeks while only losing a few more grey hairs. While I'm sitting here watching it snow and wishing I could get out skiing I thought it would be a good time for an update.
Three weeks ago, on December 5th, I ran the Stevens Point YMCA Frostbite road race. I have wanted to do this race for a long time but my work schedule always got in the way. Damn, need to find a more flexible job/employer/schedule. Anyway, this was my first race as a Brooks I.D. team member. I didn't have any lofty goals. I just wanted to finish with a sub 8:00/mile pace. I had worked the 3 p.m. - 11 p.m. shift the day before so I wasn't in bed as early as I would have liked. The race didn't start until noon and it was only a thirty minute drive to the start so that wasn't much of a factor. Temps at the start were maybe in the upper 20's with a slight breeze that would come into play on the way back on the out and back course. I lined up towards the back with an old high school friend and fellow Birkie skier. He was doing the 5 mile race and wasn't aiming for as fast a pace as I was so I figured this would keep me from going out too fast. I bided my time pretty well the first few miles and settled into a steady pace. I felt good until about mile 7 and slowed a little bit but the gel I took about halfway kicked in and I picked it up again and finished strong. I finished under my goal with a 7:52 pace and a time of 1:18:41. Not spectacular but not too bad for a cold race in December. I know it sounds kind of goofy but I felt proud out there in my new Brooks pants and shirt and Defyance 2. It even gave me a little added impetus at the end with a runner in front of me all dressed up in Nike apparel. I can't wait for the new year and some more opportunities to lace up my Brooks and get out the word about what a great company and program this is. It gives regular runners a chance to feel like an elite and I can't get that anywhere else! Pretty neat program.
So, it looks like I'm done racing for 2009. I couldn't find any Santa scampers or New Year's runs close enough to fit in. It looks like it might be late January or early February before I can quench my competitive thirst. I would like to do the Badger State Winter Games cross country ski marathon but just may do the winter trail run for a change of pace. I'll have to see how my skiing goes.
I have a couple more days to think about goals for 2010. I am still trying to figure out what races will fit into my schedule and just what sport I want to focus on for the coming year. Or do I want to be a multi-sport threat? Hmmm... something to think about. I'll let you know about the goals in a few days. Until then.....gotta run

The Holiday season

Ahh yes! The Holiday Season is upon us. Or, for many of us, the season of "how do I fit in my training without going nuts" season. Between family gatherings, parties, work and the diminishing hours of sunlight, getting in some training can be difficult.
My Holidays (or Holi-daze) have already started. I have family coming for a quick lunch today. I might be able to squeeze in a run before a nap and then off to work. Tomorrow is Thanksgiving. I am working the 11 pm to 7 am shift this week. That means sleeping a few hours in the morning. I'll get up around noon and try to fit in a quick run or bike and then have Thanksgiving with family later in the afternoon. I'll try to fit in a quick nap before work. I guess I am thankful that I only have to do Thanksgiving once. I won't be traveling here and there trying to visit in-laws and outlaws.
Work doesn't seem to get any busier for me during the Holidays. That makes training a bit easier. There is a little overtime due to people wanting extra time off but it isn't too bad and most of it is optional.
Christmas is up in the air for me yet. I am not sure if the company I work for will be running or shut down for Christmas Eve/Christmas. If they're running, I'll be working. I have family traveling here to central Wisconsin. My sister lives in Portland, Oregon. She is a runner so I would love to take a day and run with her. It gives us a chance to spend some time and talk and vent. I try to go easy but it isn't always easy. She is a BQ runner and that seems to mean a little quicker pace than I want this time of year. Between that visit and trying to see the rest of our family and relatives Christmas week could be nuts. My running, and hopefully x-c skiing is my stress relief this time of year.
That is mainly what my training is this time of year. Stress relief. Me time. Time to clear my head and enjoy the crisp air. At the moment I am not really training for anything. I am trying to get in longer and slower runs. Endurance base training is how I look at it. Getting a good base for x-c ski season and the Birkie.
I have been getting in some easy bike rides with my wife. I enjoy these because they force me to slow down and ride shorter distances. Plus, I get to watch her improve by leaps and bounds each time we go out. She surprises herself by her rides but I don't know why. She is much better than she gives herself credit for and it makes me kind of proud that I may have started this riding bug in her.
I've been thinking alot the last couple of weeks about next years goals. I think I have them almost planned out. Just some fine tuning and tweaking in the next week or so. If I survive the Holidays I'll let you know what grandiose plans have been floating in my empty noggin.
I am running the Stevens Point YMCA Frostbite 10 miler on December 5. It will be my first race as a Brooks ID'er and I'm kind of excited about that. No big time goals, I just want to run fast and finish strong. I'll let ya know how I do soon.
Gotta run........

Fall plans & post Whistlestop

Hey everybody & anybody,
It's been a little while since my last post so I thought I would weigh in with my fall plans and how I've been feeling since I finished the Whistlestop Half-Marathon.
My fall and early winter plan-before the snow piles up-is to build an endurance base. Nothing fancy. Lots of slow and easy miles. Most of this will probably be running. It just seems easiest to throw on the shoes and head out the door during this time of year. Especially when I work day shift. I don't have to worry quite as much about the fading sunlight when I'm running. Plus, I just enjoy running during the fall. Not really sure why?
I have been on the bike(s) the last few days. The weather here in central Wisconsin this past weekend was just amazing. Sunshine, 60's and breezy. Kind of hard to pass up days like that. I did a great 40ish mile road bike ride one day and then threw a short run in right after. Felt great. The next day I took the singlespeed out to Standing Rocks and did a lap on the single track. Just a little bit more challenging this time of year with all the leaves on the trail. I had to pay more attention to keeping a steady pace on the hills or the bike would spin out on the dry leaves. On the downhills it was the same thing but braking instead of pedaling. Kind of like riding on ice or snow. I really think riding the singlespeed will make me a better rider next year. No worries about what gear I'm in, when to shift, will the bike shift, ......Just point the bike down the trail and concentrate on staying upright. Pay attention to the trail ahead and keep up my momentum.
So anyway, back to the fall/winter plans. I am hoping some running endurance will translate into a good x-c ski season. I would like to get in some trail runs before the snow sets in and between all the hunting seasons around here. Running on the trail seems to work my entire body but is easier on the body. I just need to take it easy on the downhills because I believe that is where my knee problems started. I pushed pretty hard on some runs the weeks before Whistlestop. Between the sudden increase in mileage and flying down the hills my knees just said "enough". Lesson learned. It's hard for me, but I am learning to pay more attention to my body as I get older.
I would like to get a race or two in yet before the end of the year. Not sure what. I just enjoy the challenge.
In addition, I just got accepted into the Brooks I.D. program, so I kind of feel like I should put forth a little extra effort for the opportunity they are giving me. It isn't about being fast or I never would have qualified. It is more about being a running ambassador, for lack of a better explanation. "Inspire Daily". I would like to think I do this a little every day. I try to show that if I can run, train and race on my schedule, anyone can. Helping get Tammy started is another part of why I love to run. It is so much fun watching her run and seeing her enjoy something I've enjoyed for years. Then she gets a few of her friends interested and the ball keeps rolling. Or is that the feet moving? I don't mean to sound boastful, but it makes me proud to say I started one person on the path to running and enjoying the sport.
Well, that's enough for now. Time to finish my Fat Tire Ale and turn out the lights. Need to get to bed so I can enjoy these last few nice fall days.
Later...