Wednesday, August 08, 2007

A little durt won't hurt!

Muddy Buddy :: An Adventure in Mud!

Muddy Buddy Ride & Run Series, a 6-7 mile event with biking, running, obstacles, and of course the infamous mud pit!
If you want to learn more about what the Muddy Buddy Ride and Run Series is all about, visit the
General Information page.
As always, have fun, and get dirty!

I'll have to see how many people we can get from this area to do this race next year!

Tuesday, August 07, 2007

Maybe Next Year I'll look at this event!

Double Ironman Triathlons: The More Miles, the Merrier

By Kevin PatesDuluth News-Tribune, Minn.

Racing 281 miles requires survival instincts. Matt Aro of Superior, Wisconsin, understands the ultra drive: "I read a quote from a cross-country skier that said, 'You need to be comfortable with being uncomfortable.' "
Aro, 28, has completed the only two Double Ironman Triathlons in North America--each at 281.2 miles--placing first and second.
The most recent event was July 6 in Levis, Quebec. He finished second in 22 hours, 45 minutes, 46 seconds for a 4.8-mile swim, 224-mile bike and 52.4-mile run, double the standard Ironman distance, and earned $600. Eric Deshaies, 33, of Gatineau, Quebec, won in 20:27:53.
Aro's victory came in the 2006 Virginia Double Iron Ultra-Endurance Triathlon last October in Spotsylvania, Virgina, with a time of 25:56.
"Those two races are by far my biggest accomplishments," said Aro, a 1997 Superior High School and 2001 Wisconsin-Superior graduate. "They are the most special, the most shining, best experiences of my life."
The Double Ironman races, however, aren't his only endeavors in the obscure world of ultras. Aro also goes long distances in bike racing and Nordic skiing. He won the 24 Hours of Telemark ski race in 2004 and 2005 (in the solo freak division), and was second in the 2006 Sun Up to Sun Down 12-hour bike race in Port Byron, Illinois.
Being in motion for extended periods is an acquired taste, said Aro, who played varsity golf at Superior and got into endurance racing through a love of cycling. He's been a serious racer for five years.
"To be successful you need a unique mindset. You need the ability to deal with fatigue and discomfort. It's a skill," he said. "That comes through repetition and hard training. You learn to keep going even when things feel horrible.''
Aro, 6-foot-4 and 195 pounds, said he trains 25 to 30 hours per week, almost all on his own, spending the majority of the time on his bike. He typically trains one hour before work and two to four hours afterward. He's employed in Duluth as a scientist with the Natural Resources Research Institute, an arm of the University of Minnesota, and specializes in wood products testing and development.
He'll enter graduate school this fall in a management of technology Masters program in Minneapolis, which means racing will be less of a priority the next two years.
Although his legs and feet are still swollen from the Levis Double Ironman Triathlon, he is thinking of entering the Minnesota Voyageur Trail Ultramarathon 50-Miler on July 28 in Carlton, Minnesota.
Double Ultra Duluthian
There were only two Americans entered in the Levis Double Ironman Triathlon--Aro and Duluth native Carolyn (Shull) Linn.
Linn, 33, was the only woman in the field, and all she did was set the women's course record in 24:54:06. That effort continued a memorable, globe-trotting two years for Linn.
In 2006, she raced in 14 marathons and four Ironman Triathlons, including the original World Championship Ironman in Hawaii. At the finish in Kona, Hawaii, last October, Gordon Linn proposed marriage, and the two former U.S. Navy pilots tied the knot March 15 on the shores of Lake Superior beneath Split Rock Lighthouse during a small blizzard.
"We're both competitive, which is one reason to race so often, but it's also an excuse to travel," Carolyn Linn, a 1991 Duluth East graduate, said last week. "We're not doing it to win or get any bragging rights; it's just fun to see other parts of the world." The Linns ran marathons in Athens, Greece, and Dublin, Ireland, last year and there was an Ironman Triathlon in Busselton, Western Australia. Carolyn Linn, who ran in the 2003 Antarctica Marathon, was labeled as Superwoman by the Quebec Journal after her victory in Levis. Last month at Grandma's Marathon, Carolyn (who goes by Caro) ran a personal best of 3:22:24, and Gordon Linn, 42, ran 3:46:51. In an accompanying 100-kilometer race in Levis, Quebec, Gordon Linn became the first American finisher in race history, placing sixth in 11:18:03. Because Gordon Linn has taken a job flying for FedEx and Caro Linn is in pilot training with Pinnacle Airlines, the couple has temporarily relocated from Duluth to Memphis, Tennessee. They hope to get back to the Duluth area and ultimately have a home on Park Point. "We like the outdoors and the idea of living on a lake," Caro Linn said. Her schedule for the rest of 2007 is limited because of job considerations, but she tentatively plans to enter the Oklahoma City Redman Ironman Triathlon on Sept. 22.
Pushing the ultra realm a bit, Carolyn Linn said her interest has been piqued by something called the Arch to Arc Challenge, a 289-mile triathlon. It begins with an 87-mile run from the Marble Arch in London to the Cliffs of Dover, then a 22-mile swim across the English Channel, followed by a 180-mile bike to the Arc de Triomphe in Paris.

Only three men have ever finished the event, and no women.
Check it out!

Monday, August 06, 2007

Training Yesterday and Today!

Yesterday trained in Hixon Forest long run then went to UWL and ran the stadium 40 x I was done after that!

Rest the rest of the day

- Ran 2 fast miles for a warm up then total body weights, Jen and I went to Hixon Forest and ran 45 min.
- Swim 3,400 yds
400 easy
12x25 drills
6x100 10 sec rest
7x200 45 sec rest
12x25 kick board these suck in a nice positive way
400 easy

I will run in Hixon again for just 30 min. then I'll de done for today!

Safe and Fun Training!

Saturday, August 04, 2007

A compliment is verbal sunshine. --Robert Orben

The Compliment Machine:When walking along 14th Street NW, you might be surprised to hear a chime followed by a reassuring voice: "People are drawn to your positive energy,” or, “You’re a star in the face of the sky.” A small sign explains, "The Compliment Machine." This red-and-white striped sidewalk contraption plays a series of one hundred unique compliments for pedestrians through the day. It was designed by Tom Greaves, a visual artist who lives on Capitol Hill. In his view the randomly generated compliment has the potential to be a self-fulfilling prophecy. If for instance the machine says "You leave things better than you find them," then maybe, just maybe, the recipient will be inspired to improve one little thing in the world.

Be The Change: Be a "Compliment Machine" yourself today & spread verbal sunshine in sincere ways.

Have a Wonderful Day!

Get Healthy Calves and Shins

The lower leg may be a simple muscle-and-bone structure, but it does more than just connect your knee to your feet. The calf helps propel us forward, while the shin serves as a pillar of support and stability.
Your calves and shins may not have the complex construction or delicate reputation of your knees and feet. But that doesn't mean they're indestructible. In a recent survey of 14,000 injured runners, sports podiatrist Stephen M. Pribut found that calf pulls were the second most common complaint, with shinsplints coming in fourth. These injuries outranked Achilles tendinitis, heel pain, even lower-back pain. Why are they so common? Anyone who runs on hard surfaces, trains in worn-out shoes, rapidly jacks up mileage, or neglects stretching and strengthening the lower leg is at risk, says Pribut, who treats runners in Washington, D.C. To keep your lower legs healthy, it helps to understand how they work. Your calves lift the heel about 1,500 times per mile, and your shins support the arch, raise the toes, and absorb impact. Because the propulsive motion of running works the rear of the leg more so than the front, muscle imbalances are common among runners. You've probably heard this about your hamstrings and quadriceps, and the same is true with your calves and shins. As a result, runners typically have overworked, tight calf muscles and weak shin muscles. This can lead to four specific lower-leg injuries--calf pulls, shinsplints, stress fractures, and compartment syndrome.A calf pull (also called a strain or tear) occurs when one of the calf muscles (gastrocnemius or soleus) is stretched beyond its limits and separates from the Achilles tendon. When it occurs, you may hear or feel a pop in your calf muscle. Not warming up enough, doing too much hill work, stretching excessively, and suddenly increasing your mileage can lead to calf strains. Recovery depends on the severity: minor microtears may heal in two weeks. A complete tearing could take up to four months.Pain down the front of your lower leg is likely due to shinsplints--or medial tibial stress syndrome, as medical practitioners prefer to call it. It's thought of as a beginner's injury, but shinsplints can strike anyone, especially those who overtrain. They're caused by degeneration of the muscles or tissues that attach to the tibia (shinbone). Anterior shinsplints affect the tibialis anterior muscle (outer side of the tibia), which keeps your toes from dragging when you take a step and lowers the forefoot to the ground. Posterior shinsplints indicate irritation of the posterior tibialis muscle (inner side of the tibia), which decelerates the pronation of the foot after heel-strike. Too many miles with too little rest, improper biomechanics, or tightness and weakness in the calf muscles are all contributing factors, says Janet Hamilton, a registered clinical exercise physiologist and author of Running Strong and Injury Free. Typically, this pain strikes when you start to run and stops once you've warmed up. If you have shinsplints, the best remedies are rest, icing, stretching and strengthening exercises, and anti-inflammatories.If the pain is persistent, however, it could be a stress fracture. "The tibia takes about 70 percent of your body weight during running, which means it's under a lot of pressure," says Brian Krabak, M.D., a sports-medicine and rehabilitation specialist at Johns Hopkins University. Stress fractures--or small cracks on the surface of bones--rarely occur from one sudden trauma, but more commonly from the accumulation of damage. The definitive test for a stress fracture is a bone scan or an MRI, but a touch test often gives it away. "You can usually find one spot on the tibia that makes you jump off the table," says Pierre Rouzier, M.D., team physician for the University of Massachusetts and author of Sports Medicine Patient Adviser. Of the shin injuries, stress fractures demand the strictest rehab: usually six to eight weeks of rest. Some research has shown that using anti-inflammatories can interfere with bone mineralization and prolong recovery, making it important to diagnose a stress fracture early--anti-inflammatories are a typical treatment of other lower-leg injuries.Exercise-induced compartment syndrome can also cause lower-leg pain. The repetitive nature of running can lead to swelling within the lower leg's compartments, which house its muscles, tendons, and nerves.

"When you run for a long period of time, a compartment can get too much blood, causing it to swell, and essentially choke off blood vessels to the nerves in the foot," says Dr. Rouzier. Damaging those nerves can make your feet feel numb and clumsy, like you're shuffling, not running. Symptoms generally disappear within an hour after you stop running but recur when exercise resumes. Rest usually alleviates the problem. In severe cases, surgery may be necessary. Luckily, Dr. Krabak says, most issues can be dealt with by looking at your training and your biomechanics to determine how to approach the problem. After all, while a bag of frozen peas might help ease the pain, you won't prevent re-injury unless you find and fix the underlying cause.
Guess Who This is for?????

7 Hour event today!

Today was fun! Jim, Steve, Tracie, Ron and I did a triathlon today!
We started at 6:00 am with an hour swim, got changed then went for a 4 hour bike ride; we had to stop for some food and a potty break. Then we were off again however, at this time it started to rain “that sucked” it reminded use of Ironman WI “YUCK”! Then Ron, Tracie and I went to Hixson Forest to run and Steve and Jim ran on the trails in West Salem.
It was a long workout, but really, really fun!

Now time to get some coffee and watch a movie with my little buddy!

Friday, August 03, 2007

Tips for Hot Weather Training

Drink plenty of water or sports drink to avoid dehydration.

With the sun shining and temperatures rising, many of us are thinking of getting in shape for summer's pleasures. For millions of women, long-distance running or strenuous walking is the key to keeping fit.
But before you lace up the sneaks and hit the hot pavement, here are a few tips:

Make your Feet Happy... Buy correct-fitting workout shoes and proper socks. Pay attention to not only the length of your foot but also the height of your arch and your pronation--the amount you tend to roll your foot inward. Also, because your feet swell during a workout, try on shoes after a workout or later in the day to get an accurate fit. Many athletes wear a running shoe that is at least half a size larger than their dress shoe size.
If you are participating in a marathon or other event, break-in your new shoes at least three to four weeks before the event. Unless your like me and I break them that day oh wait I wear them the day before the event! opps!!

Stretch -Not stretching properly before running, walking or biking is one of the surest ways to cause injury. Always stretch slowly and without bouncing; ease your body into the stretch. Hold the stretch until it gradually becomes more comfortable. Get to know your specific muscle groups and pay close attention to problematic ones when stretching. View some helpful stretches here.

Respect the Heat Choose the cooler times of day to exercise outside and wear light, loose-fitting clothing. Early in the morning or late in the day, just before dusk, are good times to get outside. Or, choose a shady course, out of the sun, if you must practice in the middle of the day.

Avoid Dehydration Learn to drink water or reputable sports drinks--but be careful not to over-hydrate. Replenish fluids according to your sweat rate and drink six to eight ounces of a sports drink or water at least every two hours throughout the day to prevent dehydration.