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63.57 miles in 3:58:15 @ 16.01 mph and 155/178 bpm for 3,973 calories

Two milestones for cyclists are the century, a 100-mile ride, and the metric century, a 100-kilometer ride.  I’ve never ridden a century before, but today I rode my first metric century—quite by accident.  I’ve gone on long rides to the north, south, and east but I’ve never tried to ride west.  The problem, as I found from Bing Maps (which I actually like better than Google), is that Grapevine Lake, DFW Airport, and Highway 121 form a bike-free barrier between Carrollton and Grapevine.  But a bit of research turned up a route right along the northern fence of the airport, Airfield Road, that was perfect for getting to Grapevine.  So this week I decided to give it a try.

Plane flying right over my head at DFW

Plane flying right over my head at DFW

The route was definitely a Carrollton blast from the past.  For the folks that grew up in C-town, I passed MacInnish Field, Sandy Lake Park, and just south of Newman Smith.  And my target location for the ride fit the theme: my C-town friends Chris and Karen Garner’s house.  When I got there, Karen had to wake Chris up as their boy was up sick in the night, but he was getting up soon anyway to continue a bathroom remodeling project.  I still felt guilty, but it was nice hanging out, chatting, and geting a refill on ice for my second bike bottle of Heed.

So why was the metric century an accident?  Well, as you can see on the route linked above, I took two wrong turns that added just enough distance to make the ride slightly longer than 62.14 miles (100,000 meters).  I was frustrated about the wrong turns when I took them, and that last 10 miles was especially brutal, but it was worth it in the end.  With the Sprint triathlon next weekend and the baby coming anytime, this will likely be my last long ride for a while.


50.08 miles in 3:01:14 @ 16.58 mph and 151/173 bpm for 3,022 calories

It’s been a busy week so I didn’t get a chance to post about my epic bike ride last week.  After riding north to Prosper, and east to Lake Lavon, I decided to ride south to White Rock Lake and visit my friend Sam CrowleyLuis Garcia, another friend of mine, told me about a 7-mile trail from Hillcrest & I-635 that went straight to the northern shore of White Rock Lake. So I rode south on Ohio/Hillcrest to that trail.  It was great!  There were dozens of cyclists on the trail, and although it was narrow it was fairly easy to ride.


I’d never ridden around White Rock Lake before, and it was really nice.  There were hundreds of runners and lots of cyclists too, but Lawther Road had almost no cars and it was easy to get around the lake. I veered away to stop by Sam’s house, but I had forgotten that he’d moved a couple blocks away and I didn’t have his new address!  So I briefly freaked out the family living in his new house, called Sam for his new address and got his voice mail, and then continued on my way around the lake and back home.  Great ride.  Thanks for the tip, Luis!

Next up, riding west to Grapevine, I guess.

This race report is going to be relatively short.  First, it’s been a week since the race, and a very busy week at that, as I am starting up a new company and we are officially “launching” next week.  (More on that in a future post.)  And second, because this triathlon was on the same course and run by the same people as TexasMan, the Olympic I raced back in May.

That being said, this race was an interesting test of the factors that cause fitness/performance loss:

  • Training. Prior to TexasMan, I had trained fairly consistently for 3 months straight. Prior to Disco, I had one week of training and over six weeks of injury.
  • Weather. The high temperature on the day of TexasMan was 76 degrees. The high temperature on the day of Disco was 101 degrees.
  • Weight. I weighed 194 pounds for TexasMan and 199 pounds for Disco.

What was the end result?  My final Disco race time was 9% slower than TexasMan.  My swim was 13% slower, my bike was 4% slower, and my run was a whopping 16% slower.  The hot weather was certainly a factor, but still it’s amazing how slowly base fitness takes to build and how quickly it disappears!

Swim (30 minutes 30 seconds, 205 out of 273)
The swim was intimidating the first time around—it just looked so long.  But this time around I was much less nervous. I knew exactly where the buoys were this time and the water was quite calm.  I did have a couple problems once the race started, though. My goggles got hit by another swimmer and leaked a bit of water, which caused me to flip over on my back and empty them. And I swam off course at one point because I wasn’t sighting for the next buoy frequently enough. Despite those problems, the swim was relatively easy, and I actually found myself pushing a bit at the end to pass a couple of people in front of me.

T1 (2 minutes 55 seconds)
Coming out of the water, I noticed the sun was hiding behind some clouds. Nice!  As I ran up the path towards transition, some volunteers with hoses sprayed our feet and legs to get the sand off.  That was great.  My transition went fine and I headed out on the bike.

Bike (1 hour 21 minutes 32 seconds, 230 out of 273)
The ride was just as beautiful as in May, and amazingly the sun stayed behind the clouds for almost the entire ride.  Hemming Road was brutally bumpy like last time, and my piriformis muscles (muscles between your butt and lower back) were definitely aching on the final stretch.

T2 (2 minute 13 seconds)
Another good transition and I met my goal of approximately 5 minutes of transition time in every triathlon.

Run (1 hour 9 minutes 36 seconds, 224 out of 273)
More than a few people, include my wife Joanne, told me that racing a July Olympic in Texas was a bit silly. But with the new baby girl due on September 4th, I wanted to squeeze in one more Olympic. And the Disco race is really a blast. Many athletes dress in full disco garb, with afro wigs and gold chains and tie-dyed race gear. That being said, it was HOT. Oppressively hot. And humid, too, like running through warm soup. I paid close attention to my heart rate for the whole run, knowing that if I tried to run the 10K in under an hour I would “bonk” and end up walking. The sun came out in the first five minutes of the run, and when the route turned onto the unshaded road heading out of the State Park, I knew it was going to be painful. I walked through each water station, taking a cup of Gatorade to drink and two cups of water to pour over my head and my chest. By the last two miles, the path was littered with runners who had bonked, walking in a daze towards the finish line. I must have passed at least 20 people then, and at least half of them looked significantly more fit than I. It was a tough run, but it felt great to sprint the last hundred yards and then collapse in the lake.

Final Result: 3 hours 6 minutes 44 seconds, 225 out of 273
I didn’t have a goal time for this race.  I knew I would be slower than in May, and my time off to heal my ankle was the longest since I started triathlon, so I didn’t really know what to expect in terms of fitness.  The heat and lack of training made the race painful, but I have to admit that I was proud that I finished well. Overall, the race made me optimistic that I am starting to build a long-term base that will survive the new baby and allow me to build back up quicker than it would take to restart from scratch.

7.13 miles in 1:18:17 @ 10:56 pace and 161/184 for 1,091 calories
3,000 yards (50 laps) in 1:06:25 for 648 calories
44.96 miles in 2:45:54 @ 16.26 mph and 134/161 bpm for 2,775 calories

A two-day trip plus a horrid workload this week meant that I missed four training days in a row.  When I miss workouts, I don’t normally like to make them up as I tend to overextend myself, but given that my first Olympic triathlon is in two weeks, I decided to double up on Saturday.  That means I completed my week’s long bike, swim, and run in two days, logging about 2.5 hours per day.

As you can see from my pace, I took it easy in all three workouts, and actually got good experience on both days, eating a couple of gels and carefully watching the amount of water I drank.  Both days went great, which gives me confidence in my ability to race for over 3 hours straight at TexasMan.

The bike ride was especially fun.  I rode up to Parag’s house and back, but I forgot the directions back at home and had to detour about an hour into the ride to get them.  It was a cool and drizzly day, which was quite nice for such a long ride, and I hung out and chatted with Parag for about 15 minutes on his porch before heading home.  The entire ride took about 20 minutes more than I had planned because of the detour, but it was still a great day.

6.20 miles in 59:10 @ 9:31 pace and 174/187 bpm for 907 calories

There’s something about running on race day that allows you to push the pace a bit.  Whether its adreneline or tapering or whatever, I enjoy racing almost as much as I enjoy training.  (And I’m slow!  I can’t imagine how fun it would be if I were actually competitive.)

Today was the run stage of the 2009 Texas Tough series, and it was a blast.  As I wrote a few posts back, the race benefits Children’s Medical Center.  The run stage is a 50K ultrarelay, with teams running four 5Ks and three 10Ks to make up the total.  Our team, called Hearts of Fire, was made up of employees and friends of the Heart Center at Children’s, the actual unit where my wife works.  All of the money we raise not only goes to Children’s but directly to the Heart Center, and as of this writing we’ve raised over $2,000!

The race itself was beautiful.  It was held on the field at the Cotton Bowl, with the run route winding around the Texas State Fairgrounds.  It was really cool to walk onto the perfect-green grass of the Cotton Bowl field and imagine the couple of times I’ve seen UT play OU there.  But today the field had been transformed for race day, with tents and a finish line and a well-marked route leading up the tunnel and out of the stadium.

The relay started at 8:00a, and it was sunny but just under 40 degrees.  Everyone was cold waiting for the race to start, but once it began we all warmed up.  The race was originally structured to have each runner take a baton from the previous one and run our routes serially.  But because the race is in its first year, it was sparsely attended (maybe 500 runners or so) and there just weren’t enough teams to make it worth stretching out the event for 4-5 hours. So the organizers decided to “collapse” the relay and let anyone on the team run after the first leg crossed the finish line.

Now although this decision seemed logical, it caused quite a bit of confusion. See, most people had planned to show up just before their leg of the relay began. Mike Bryan, one of my friends that ran on our team, was scheduled to run the sixth leg, a 10K. It would have normally started at around 10:30a, but since four of the other legs decided to run simultaneously that morning, I had to call him at 7:45a and see if he could get downtown sooner.  He’s a trooper so he rushed down and arrived just five minutes before his leg started, but not every team was so lucky. Most spectators, including my family, also decided not to come for the same reason: they didn’t want to watch four hours of distance running—they just wanted to see their runner’s leg and now it was impossible to know when each one ran.

The end result was a beautifully set up but near-empty Cotton Bowl for the race. I was scheduled to run the 5K leg before and after Mike’s run (for 10K total), but since we were allowed to start at any time, Mike and I ran together.  I use that word loosely, of course, as he was already ahead of me by the time we exited the tunnel and he finished over 12 minutes before I did.  But my run was great.  My pace was near the best 5K race pace I had last year, with the improvement due to focusing on the run during the winter and learning how to push myself harder on race day without worrying about “blowing up” (i.e. going too fast, running out of steam, and walking the rest of the race).  I definitely look forward to the swim and bike later this year and to a great race season.

5.69 miles in 59:31 @ 10:26 pace and 168/185 bpm for 832 calories

I woke up early this morning and ran outdoors for the first time after a couple weeks of hotel treadmills.  It was windy and a bit cold but it warmed up as the sun came up.  I decided to push the pace a bit during the second half of the run and I felt pretty good, getting up to an 8:30 mile as I finished.  I’m racing in the Texas Tough Run Stage this Sunday up at the Cotton Bowl, the first of three stages throughout the year (swim in June, bike in September, and run in March) all benefitting Children’s Medical Center of Dallas where Joanne works.

4.33 miles in 51:04 @ 11:46 pace and 170/185 bpm for 643 calories
4.22 miles in 46:11 @ 10:54 pace and 170/185 bpm for 646 calories
1,400 yards (35 laps) in 30:00 for 294 calories
5 miles in 60:00 @ 12:00 pace for 755 calories (treadmill @ 1% incline)
2,350 yards (47 laps) in 50:00 for 490 calories
20.45 miles in 1:18:13 @ 15.7 mph and 143/175 bpm for 1,094 calories
4.15 miles in 50:00 @ 12:00 pace for 629 calories (treadmill @ 1% incline)

After my little disease vector Emma brought home a particularly nasty rhinovirus, I took two weeks off from training.  Since then, I’ve been on the road a lot—Chicago, Seattle, and Minneapolis just this month—and barely squeezing in time to exercise.  But I have managed to stay on track, even if I’ve been skipping blogging about my workouts until tonight.  Here’s a quick recap of some highlights:

  • I’m back to running in my Brooks shoes, the ones that gave me blisters during the Houston Half-Marathon.  I searched dozens of different running Web sites for a cure that would keep me running in them, and I finally found it: duct tape!  That’s right, I loosely wrap the arch of my foot in duct tape before each run.  I sweat enough that it doesn’t stick to my foot, and I’ve completely eliminated my blister problems.
  • I swam in the hotel pool in Seattle on my first morning there.  My local pool is a saltwater pool, and this was my first time in chlorine in a while.  It was nice to be able to swim on the road.
  • I ran on treadmills in Seattle and Minneapolis, 1% incline for about an hour each time.  I read that 1% incline makes a treadmill run roughly equivalent to running outdoors.  It was a lot more boring but it felt good to squeeze in early morning workouts before my meetings.
  • My first real bike ride in a while went nicely, although I had to cut it short to make it to church on time.

I had a great dinner with Debbie and Tim while I was in Minneapolis.  They took me out to Craftsman and I had an incredible meal—perfect Midwestern with a bit of a twist: an incredible cheese plate with a really good local guyere, a spicy lamb sausage with kale and chickpeas, a couple glasses of Rose, and 2.5 hours of catching up with my sister and her fiancé.

13.33 miles in 2:26:32 (2:35:50 chip time) @ 10:59 pace and 165/184 bpm for 2,031 calories

With all of the good luck I’ve had with training and races (at least the races that I actually start), I was bound to have at least one bad event.  This was definitely it.

At least I enjoyed my company, though.  My day started early, in my hotel room with Joanne and Emma in Kingwood, Texas. I grew up with an “extended family”—the Larsons— that included two daughters: Nicole and Michele. Joanne, Emma, and I travelled to Michele’s house in Kingwood over the weekend to celebrate a late Christmas with the Larsons. Nicole is married to a guy named Mike, and my sister is engaged to a guy named Tim. Since we were all in Houston, we decided to run the Houston Marathon/Half-Marathon. Mike, Tim and I ran the half, and my sister ran the full.

I woke up just before 5:00am, changed and snuck quietly out of the hotel, and piled into my mom’s SUV and headed downtown. Finding a parking space with all of the streets blocked off was a nightmare, but mom got us there and we all made our way to the start line.

I should mention at this point that due to a mix-up, the race actually sold out before we were able to register. But my crafty sister Debbie used craigslist to buy 4 race entries from injured runners. So that day, I ran as 39-year-old Susanna Jacobvik (at least the last name was close!).  Now, it seems that Susanna is a pretty speedy lady, because she was signed up in the front group of runners. Tim (Anna) and Mike (Horacio) actually are fast runners, but they obliged me by lining up in the back of the front group. We chatted while we jumped up and down to keep warm in the cold pre-dawn breeze, but when the gun went off I promptly waved goodbye and started a slow but steady pace. See, if you’ve followed my blog you know that I’ve never run 10 miles before, and I definitely didn’t want to blow up before I hit 13. I planned a 10:30 pace and hoped to surprise myself with something closer to 10:00.

A little over 3 miles into the race, my plans changed. I started to feel a “hot spot” on the arch of both of my feet. Now I have never really gotten blisters before, even on very long runs in heat and humidity, so I figured I was just imagining it. At 5 miles the heat I felt turned into pain, and I decided that I probably had the beginnings of a blister but that no matter what I was going to finish.  I stopped at the next medical tent and asked for advice–they said to slather vasoline and keep on using it throughout the race. Now, the vasoline did get me through the race, but it added 11+ minutes to my race time and made for one heck of a mess. By the end of the race I had a bad blister on my left foot and a really bad blister on my right foot (the size of the bottom of a coke can).

But I did finish, and I even got to see Joanne, Emma, Patty, Bruce, Nicole, Michele, and Adrian at the finish line!  I missed seeing my mom Sandy, as she was out on the race course cheering on my sister, who ended up finishing in just over 4 hours.  Tim and Mike finished with great times as well, and Mike even talked about running another half-marathon later that year.

I must admit that I didn’t really enjoy the race itself. Music wasn’t allowed on the course and I spent most of the race with my mind on my blisters rather than all the fun and energy of a typical big half-marathon.  So if you asked me today, I don’t really want to run this distance again, either on its own or as a part of a half-Ironman. But I’m sure when the blisters heal, I’ll get the urge to try it again, if for no other reason than to finish the distance healthy at least once.

3.12 miles in 29:21 @ 9:25 pace and 172/194 bpm for 443 calories

Early Saturday morning, Phil and I drove way south (i.e. south of I-635!) to run the 2008 Jogger Egg Nog’r 5K.  The race is a Dallas tradition, typically run in cold weather, and the big draw is the three different types of egg nog served at the finish line: regular, with whiskey, and with rum. If you don’t like egg nog anyway, drinking it at the end of a race hardly seems appealing. But if you are an egg nog fan, you’re probably like most people and still a bit skeptical—who wants to drink a thick, creamy beverage after a hard run?  Well, I love egg nog, and now I can say definitively that I love it even more after a race.

It was not particularly cold when Phil and I arrived, but a huge crowd had already gathered, including a junior-high boys cross-country team in full uniform and seriously warming up.  Phil and I jogged for a half-mile or so to get loose, laughed at the guy wearing nothing but a huge cardboard Christmas present (he was fast!), and lined up to start.  The race itself was relatively uneventful. Phil and I ran together until the very end, where he really pushed the last 100 yards or so and I couldn’t catch up.

After the race, I had three plastic cups of egg nog (1 regular, 2 with rum), a banana, and a cup of gatorade. When I was drinking my egg nog, another runner commented about how he could never drink egg nog after a run, and we joked about it a bit.  Later, when Phil and I were walking back to our car, that other runner (Phil, do you remember his name?) chased us down (“Hey. Hey! Hi guys!”) and persistently engaged in conversation the whole way (“Yeah, I work for Mary Kay, and they’re really into running there. Do you guys run with your coworkers? Really? Interesting!”).

I’d definitely run the Jogger Egg Nog’r again.  It was a good end-of-season race and fun to run it with Phil!

9.53 miles in 1:45:00 @ 11:01 pace and 159/176 bpm for 1,419 calories

I had two sources of inspiration for tonight’s run.  First, I watched the Ironman Triathlon World Championships on NBC before my run, and I got fired up seeing Craig Alexander run down his competition to win.  Running is my worst of the three sports and I have no chance or intention of actually winning anything in triathlon, but it’s still awesome to see the top athletes perform.

Second and far more importantly, I found out last week that Nelson Montalvo, a friend and colleague from Sapient and Bright Corner, died in a traffic accident at the age of 33.  He was a talented and passionate technologist and a kind-hearted guy, and I personally know at least a dozen people that will miss him like I will.  God taking him from us so early has me convinced that there are some hard-core coding challenges to work out up in Heaven. Seriously though, I’m trying to stay as light-hearted as possible about it because that’s what Nelson would have wanted, but it’s really hard to understand how it could have been his time to go.  Nelson and I were the closest when we were working together, and I know it’s selfish of me but I really wanted to work with him at least one more time.  So today I ran without music and spent my 1:45:00 remembering Nelson and pushing myself just a little harder.

7.06 miles in 1:18:25 @ 11:07 pace and 160/173 bpm for 1,059 calories

Well, so much for my running streak idea.  I just don’t think I’m cut out for it, especially in this cold “off-season” and with my sister advising me to steer clear of it in the comments of my last post.  Today’s run comes four days after my previous one, but happily with a much less sore body at the end of it.  We’ll see how well I keep on schedule between today and the half marathon.

9.09 miles in 1:41:30 @ 11:10 pace and 156/170 bpm for 1,371 calories

I went on my longest run yet (105 feet longer according to my GPS watch!) but unlike my last 9-miler, I haven’t been running as much recently and I definitely felt it.  By the eighth mile my right knee started to get sore and even after I had showered and stretched I was sort of limping up and down the stairs.  By the end of the next day my knee was fine, but it reminded me that if I want to keep increasing my distance up until my January half-marathon then I need to squeeze in more short runs to keep my body conditioned.  With more people I know setting running-streak goals for themselves, perhaps I need to consider running every day, even if it’s just a short jog up the street and back.

6.47 miles in 1:07:47 @ 10:28 pace and 150/170 bpm for 916 calories

Joanne and I had a date night planned but we ended up dropping off Emma at Grandma Sandy’s house a bit too late to catch our movie. I didn’t get a chance to run on Saturday because I had to work and Joanne hadn’t run for weeks because she’s been sick.  So we took the opportunity to hit the road together, sans jogging stroller.  Over the weekend I had bought her a long-promised heart-rate monitor (Women’s Polar F6, Happy Thanksmas sweetheart!), so we set that up and then ran a small loop around the neighborhood to ease her back into running.  I then dropped her off at the house and went out for some more miles.  She got ready while I finished running, then I came home and showered and we went out for some Thai food.  Sometimes the simplest dates are the best.

6.27 miles in 1:09:14 @ 11:04 pace and 152/185 for 937 calories

Another great run with Phil at Russell Creek.  This run included hypothetical discussions of President Obama and President Palin as well as talk about career ambitions and pregnant wives.  We talked almost the whole run, which accounts for our slower pace, but I did manage to run the last half-mile at around 8:40 pace just to test out negative-splitting a long run for the upcoming Turkey Trot.

Here are some pictures from race day!  (The linked images are courtesy of the race-day photographers.  If you want copies of any of those shots, please click on the picture and order directly from them.)
Riding out of transition

Beginning the ride

Pushing through a turn

Pushing through a turn

Last mile of the run

Last mile of the run

About to cross the finish line

About to cross the finish line

Celebrating with a cute fan

Celebrating with a cute fan

5.07 miles in 53:08 @ 10:28 pace and 146/172 for 716 calories

Tonight we went on a family run after dinner—me behind the jogging stroller and Joanne in front of us.  Emma is quite a motivator, yelling things like “Run Daddy run!” and “Come on, catch up to Mommy!” when Joanne gets too far ahead.  Between pushing Emma’s 36 pounds uphill and trying to talk to her while running, these family runs are good training exercises.

In fact, I did a little comparison tonight.  The first part of the run was with the whole family and the second half was on my own after I dropped off Joanne and Emma.  I measured my lap time in two splits and my pace was 1:26 per mile slower with the stroller than without (11:14 vs. 9:48).  That’s quite a difference.

6.21 miles in 1:06:41 @ 10:43 pace and 147/169 bpm for 895 calories

Pond at Russell Creek Park

The pond we run around at Russell Creek Park

Yesterday night Joanne went to buy new shoes in hopes of improving her achilles situation, and when she was at Luke’s Locker she ran into Phil doing the same thing.  So when Phil and I managed to get together again for another run around Russell Creek Park, he showed up with new shoes and a new haircut and he meant business. (You’ll have to see his hair to know what I mean.)  We ran just over an hour and managed to talk market, politics, and gastrointestinal issues.  I’m out of town most of next week but I’m hoping for another “weekly” run with Phil soon.

2.59 miles in 28:28 @ 11:01 pace and 149/166 bpm for 383 calories

Since I needed another quick and easy way to burn off some energy towards the end of the day, Joanne decided to join me on a run around the neighborhood with Emma in the jogging stroller.  Emma did well on the run, although she really likes to talk to me while I’m running. The stroller is quite easy to push on the flats and downhills, but the uphills are quite a challenge.  Emma stopped us twice to fix her sandal, once to tell me she heard some owls in the “nutty forest” across the street, once to “drink water like Mommy does,” and finally at the end to get out of the stroller and run the last bit with us.

Unfortunately by then Joanne already needed to stop.  She has had bursitis around her achilles tendon for about a month and it has been very slow to heal.  Yesterday it looked and felt fine but less than 3 miles into the run it was really bugging her.  Still, it was good to get out and to see Emma enjoy her jog at the end.

47:45 @ 142/167 bpm for 680 calories

“Come on Monday!  Challenge that body with the tension!”

“You woke up early!  You came to cycle class!  You paid for this gym membership!  Now use it!”

“And now, the incredible Tina Turner.  She’s got huge pipes and she’s gonna chase you, so when she starts that chorus, you better sprint!”

My first ever gym spin class was taught by my sister.  A “cycle class” instructor for Lifetime Fitness, Debbie teaches at two different gyms twice a week.  Her teaching style is heavy on interval training—almost the entire session is a series of sprints or jumps or hill climbs or some evil combination of the three—and heavy on, well, motivation.  Many of the people in her class are advanced “group fitness” junkies, and now I can see why: she definitely pushes her students with way she structures the intervals and builds up the workout.  I was fairly confident in my ability to survive the class aerobically, and I did fairly well in that department, but I did not anticipate the muscular fatigue I was going to need to endure.  By the end of Tina Turner’s Proud Mary, my legs were jello. I never realized how many times Tina screams “Rollin’ down the river!”  I now fear that chorus.

Debbie said I did pretty well, minus making it a bit harder on myself by accidentally leaning too far forward when standing.  I thought it was a great workout, and Debbie’s style and music selection were incredible.  (Thanks for squeezing in the De La Soul, Debbie!)  I’d definitely recommend her to anyone looking for a good spin class in Minneapolis.

4.62 miles in 47:29 @ 10:16 pace and 154/171 bpm for 644 calories

My sister Debbie and her fiancé Tim picked up Emma, Joanne, and I at the airport Friday evening, and after a great first full day in Minneapolis on Saturday, Debbie and I decided to plan a Sunday morning run.  She’s talked often about her run along the Mississippi River through downtown Minneapolis and I really looked forward to seeing it.  We left from my hotel at 7:00am and ran down to the river and across two bridges, including a beautiful foot bridge near St. Anthony Main.  Then we ran underneath the new I-35 bridge that was built after last year’s collapse.  Construction work seemed to be mostly finished but the path was still blocked off.  That didn’t stop Debbie from banditing us onto the new walkway by finding the opening where other runners had flattened the barriers!  Overall it was a blast to run with my sister in her hometown and get a tour of her ‘hood.  (Yes, she was able to give a complete guided tour while running at my typical pace.)

8.79 miles in 1:35:56 @ 10:55 pace and 151/170 bpm for 1,300 calories

Phil and I have been planning on running together and we finally made it happen today.  We picked Russell Creek Park because it is right between our two houses and it turned out to be quite nice, with about 3 miles of paths and a beautiful pond.  We ran together for almost 6 miles and then I added on a bit more to meet my goal for today.


  • Highest weight: 228 pounds
  • Lowest weight: 187 pounds
  • Current weight: 216 pounds
  • Started training: March 17, 2008
  • First Sprint: June 26, 2008
  • First Olympic: May 17, 2009
  • First Half: TBD 2011
  • Longest swim: 2.05 miles
  • Longest bike: 63.57 miles
  • Longest run: 13.33 miles