Tuesday, December 28, 2010

Extreme sledding

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Sunday, December 26, 2010

Winter holiday beardsicle!

Thursday, December 16, 2010

Homemade sled hill.

Sunday, December 5, 2010

Friday, November 26, 2010

Sunday, October 17, 2010

18 miles at 7:30 per

18 miles at 7:30 per mile was a religious experience. #sunday

Thursday, October 14, 2010

Sturgeon river Oct.14

Fall colors 60 deg of

Fall colors 60 deg of full sun and a 2 hr canoe float down Sturgeon #river

Sunday, September 5, 2010

12.5 miles at 7:40 per

12.5 miles at 7:40 per mile in 50 deg temps with no rain. #lifeisgood #run

Tuesday, August 24, 2010

Marquette 50k ultramarathon

Well, I did it again. Second year of the race, second finish for me. Here's a brief report for the Marquette 50k

Miles 1-10 - Great start in the dark, took off through town nice and slow in the lead pack of 8-12 runners. Hit the Noquemanon trail out of town over the railroad tracks and onto the single track at about mile 5-6. The single track climbs up and up and up and up (although you don't really realize it) over rocks and roots and more rocks and roots. Finally a bit of two track running through the dump and sand pit. Here I was in about 10-11th place and feeling ok, knowing i was running very conservatively and easy. Hit some more single track, through a river (overflowing culvert that is usually not there), and onto the North Country trail. Steep ups and downs with some slippery boardwalk. stopped in the brush for a bit to drop about 1.5 pounds of extra weight (will spare the details) and got caught by one runner. Hit the road and the aid station at Sugarloaf. The following pic is the view from the top of Sugarloaf, misty - half rain and kinda dark.



Miles 10-20 Going up Sugarloaf i caught two runners even though i was really being conservative which was a nice mental boost. On the downside i took it very easy and when the trail flattened out on the other side near Wetmore landing I saw another runner, so i picked it up a bit and caught him. While slowing to hang with him a bit I took a Gu and a drink and coughed a bit on the water. The guy heard me behind him and immediately sped up. I slowly reeled him in over the next mile and when he heard me he sped up again. Same thing, slowly reeled him in and past him and never saw him again. Hit the 15 mile aid station feeling good and picking up the pace a bit hoping to catch another runner, but didnt see anyone for 4 miles. coming off the RR grade the trail goes onto a nice wide path so i pulled out anothe Gu and water with the good footing not needing my focus. Hammered it down and picked up the pace a bit... until i realized i saw NO course markers any more.... ran another minute or so before turning around and backtracking (lost a total of FOUR + minutes due to wrong turn). Stayed calm and patient and lost only one place that i regained in the next two miles. hit he 18 mile aid station feeling good.

Top of the world - Hit this nice hilly 3+ mile loop and walked some of the steeper sections. I dont really remember this portion of the trail last year but definitely enjoyed the downhill sections after the climbs. Nice memorial for someone at the top. Anyone know the story?

20-27 miles - gotta say i hate this portion of the race. Long 2 mile climb to forestville, then boring ski trails and a sandy road. The only good section is the 1.5 miles of the north country trail leading to the aid station at Forestville. Did catch one guy here too though.

27-32 - Brutal downhills with rocks and then back onto the same trail you came in on. It looks NOTHING like running it from the other direction and it seems very very difficult because you just ran 27 miles!!! Easier going up than coming back. The flat sections in the last two miles are hard too because you're outta gas.

Overall this year i felt much better than last year, probably due to running slower, bu it was also tougher conditions this year (warmer and more humid). My overall 5th place in 5:38 would have been a 4th place without the wrong turn, but hey that's what you get in ultra's when you don't pay attention. Also got a nice award as first master. Good stuff, gotta love marquette.

and to top it off my FAVORITE ALL TIME AWARD I EVER WON. SWEET AWARD JOE JAMESON!! THANKS.

Monday, August 23, 2010

Marquette 50k in the books. 5th overall 1st Master. Pretty slow time but very humid. 15-20 min slower than last year.

Saturday, August 21, 2010

Nick Lewis sets new 50 mile course record by over an hour

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Friday, August 20, 2010

On the road to #Mqt50 - 50k of yooper trail fun!

Wednesday, August 18, 2010

Lovin munising

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Monday, August 16, 2010

Girls win first challenge!! off on r run now.

Wednesday, August 4, 2010

2010 Grand Island

What a weird race this year on grand island. Humidity and warmer temps than usual seems to have slowed everyone down a bit. Plus some heavy rains made for some big mud holes to contend with. Either way I had my slowest time ever, but actually a pretty good place (18th out of 300). Started just fine with some 7:45-7:50 miles for the first 5 or so, then the long climb into the thumb got me with a 9:50 and some walking just to save the legs. Hovered around 20-23rd place for miles 5-9 and the beach crossing was fine, no waves this year to contend with. After the beach I walked the next hill again and lost another place or two. From here some long gradual climbs slowed us down again but i maintained my place after stopping to "lighten the load" a bit. One more beach crossing at 15 and then another hill to walk. kept trading spots with jeff gaft of running fit TC and we continued this trend until he passed me for good at mile 24. Some guy went FLYING past me at mile 22 and then at mile 25.5 I saw him again and nearly caught him after he lost his legs. Anyway, pretty good end to a 3:46ish marathon on the island after a TOUGH training spring with a bad hip and a maximum of 39 miles per week. Oh well, next year i hit the 45-49 age group and hopefully can rip it up.

Sunday, July 4, 2010

grand island 2010


Aspen park provides a backdrop for many hours of my training (life.) CC practice there every wednesday all summer, skiing in the winter, and long runs in the summer. Its shaded, cool, and has a perfect 6 mile single track trail with twists, turns, and some nice little hills. A couple days ago i hit it for a nice 3x6 mile loop run with times of 53, 52, and 51 minutes. At my best its 50-49-48, but this spring and summer has been a challenge with injuries (hip) and lots of family commitments. With 27 days to Grand Island trail marathon i hope to get in one more long run then some speed.

Monday, June 28, 2010

back to my own life... GRAND ISLAND


WHEW !!!!!! After a long, tiring year of teaching, coaching and life in general the summer is here. I've been slowly ramping up mileage (40 last week) in hopes of finishing grand island respectably and just finished teaching a summer Limno class - see two posts below.

Its nice to have the Grand Island trail marathon as a summer goal - it keeps me motivated to train and run some longer distances.

Hopefully I'll be back to posting some more boring stuff soon!

camping time


summer school done, running back on track (40 miles last week!!) and the camper cleaned up and ready to roll. MUNISING here we come!!!!! Say YA to the UP!!

Friday, June 18, 2010

Summer limno day 4 and 5

Spotted Knapweed removal, Oden Fish Hatchery, brown trout, rainbow trout, overnight camping at Sturgeon River, fly fishing, and an amazing, difficult, stressful, sweet, up and down canoe trip on some FAAAAAAAAAAAAAAAAAAST river water!!





Saturday, April 10, 2010

Smart Training


So, when you get old and wise you begin to train smarter. After a ski season of ZERO running from November through February you start slow and easy. A 4 miler here a 4 miler there, a couple days off then a 5 miler, then a day off then 4 and so on. 20 miles per week for a few, then 25, then 25, then 30, then 35, slow and easy build ups. This is how you prevent injuries. Running is HARD on your body, it beats you up and breaks you down. So after a hard 12 miler two weeks ago I went for an easy 6 then took a day off. The following day I went for a super easy 9 miler and got a funny little twinge in my right hip. Finished the last 4 miles of the run just feeling weird. The next day it was painful a bit but i pushed through a 6 miler that had a hard 2 mile tempo run in the middle. Well, that did it - a combination of hip bursitis and tendinitis has taken its toll. One run in the last 12 days. Broke down and got on my mtn bike today just to get outside. Doc has me on steroids and vitamin I. Feels good today after 3 days of the meds. Hope to get on track by May 1 !!! 117 days to the 6th annual Grand Island Trail Marathon.

Saturday, March 27, 2010

Aspen Park


Well a month ahead of schedule Aspen Park is clear and in great shape for running. Two loops today, one in 49:30, next in 48:45. Good stuff for twisty turny hilly single track.

Tuesday, March 23, 2010

SUN SUN SUN SUN SUN

Its been the sunniest, warmest, nicest weather spring in the history of northern Michigan. I quit skiing early, started running early and have logged about 250 miles so far in training for the Grand Island Trail Marathon.

Last weekend I hit the trails for the fist time, only a few small patches of ice here and there in the low spots out of the sun, but Aspen Park is pretty clear overall. I managed a 50:30 loop and a 49:30 loop for 12 miles of twisty, hilly goodness. I'd say this about a month ahead of my usual schedule.

First test will be the Bayshore Half Marathon - Hopefully I can hold 7 minute miles like I did 3-4 years ago. We'll see. Time for track practice, gotta run.

Wednesday, March 3, 2010

Sun, Run, and Spring. Yes!!


Longer days, an especially sunny start to March, little or no precipitation and a great time out running have made for a nice transition from skiing to running this spring. I actually started running a bit back in February and have continued off and on since. March 1st marked the "150 days until the Grand Island Marathon" and I started it off with a nice easy 7 miler. I am hoping to hit 30 miles this week and hold there for a few weeks until I bump up to 40. Back in the good old days (when i was in the 20's) I could stop skiing one day and hit a 5 minute mile and crank out 40 mile weeks without any transition whatsoever. Now days I have to be a bit more away of my old, creaky body to ensure I don't get injured. Gradual mileage increases and plenty of easy running.

BUT, a big key to keeping fairly competitive (and winning my age group at Grand Island) will be a focus on SPEED. Speedwork used to be 4x1 mile at 5:10, or a 16:00 5k race. This spring its 3x1 mile at 6:00 or so, or a 5k in 19:20ish. That's the reality of being 44. Can't wait for next year though - that 45-49 age group is going to have a bunch of OLD guys in it!! hahahahaha.

Tuesday, February 9, 2010

Gaylord Intermediate School ski day


Three times per winter the GIS kids get out and ski. New skis, new poles, new boots all from a grant the school received. Trails freshly groomed by the city groomer. I was lucky enough to join them today! Here is my daughter, neice and their friend. Good stuff.

Friday, February 5, 2010

running in Feb?


I'm getting the running bug a bit early this year. Its only Feb 5th and i've thought about getting a new pair of shoes and hitting the pavement. Yesterday while skiing I just felt kinda blah, no excitement, no snap. The waxing and the driving to ski trails and the lack of kick or too much kick and ... on and on make me appreciate the simplicity of running. Put on your shoes and clothes, out the door and get a great workout in an hour or less. Skiing is a 15 minute drive, wax, ski, 15 minute drive, dress, undress. THat's a good 1:30 or 1:45 for an hour ski. I usually dont bother to ski if i can't at least get an hour in. Just not worth it to me. 30 minute run? great recovery day and still a good workout and done quick!

Sunday, January 31, 2010

Noquemanon race report 2010




Well, its in the books, Noquemanon 2010. At age 44 I have arrived at the "middle of the pack" skier times. My 83rd place out of 166 male classic marathoners was right in the middle. Four years ago i wax 39th with a solid 3:08, this year 3:30 in slightly slower conditions. Why the drop in performance? Little speedwork and no racing in two years. What's the quote? Speed kills (those who dont have it). Oh well, it was a great day to be outsideinmi so onwards and upwards.

Friday - arrive, head straight to the dome to pick up our race packets some new socks and Gu. Check in to hotel and head to Vango's to eat.

Saturday 645am wake up, at the race by 8am, check skis and decide which to use. My klister skis were not gripping at all and an attempt at adding Rex Power grip to them didnt work. So, i went with my green/VR40 skis and they were great. Lined up in about row 8 and the gun went off. First 400 meters was a relaxed start with a sharp turn and big downhill. I tucked and got moving fast then noticed a huge pileup of 4-5 skiers at the bottom of the hill, i had no chance to avoide them and couldnt stop so i just braced for crashing into them. Suddenly a gap opened and I shot past them all unscathed!! Lucky. The same thing happened again on the next hill and I felt even luckier. Pretty uneventful race from there on out. Lost my wax pretty much at the high point of the course and enjoyed some serious double poling to the finish. Saturday night we went to the awards and it was great to see all the old NMU crowd and MI Cup skiers hanging out.

Sunday - a quick breakfast at Coachlight and home!

Pics are the Noque Finish and the inside of the Superior Dome.

Sunday, January 24, 2010

Noquemanon ready


well, yesterday was my last big long ski - 45k in about 3:10 or so. good fast conditions at Hanson Hills with solid tracks and 29-32 degrees. It was a bit icy in some spots and then fine powder in others, no worries though when you've got VR65 on your side. It provides monster kick no matter what. It will be interesting to see how i stack up this year at the race. Last time i went in 2006 i was four years younger and had two races under my belt. This year I've had about the same training with no races and more age. so, we'll see.

Wednesday, January 20, 2010

Testing testing 1-2-3

Thursday, January 14, 2010

Sturgeon River winter rafting

Well today it was back to the good old Sturgeon River. Took 21 high school students of mine out for some fun. I've done 15+ canoe trips down this section but this is only my 3rd winter raft trip. Kids had fun - they need to do more stuff like this in high school to make it fun. 35 degrees helped keep everyone comfy. Good stuff. (plus got in a good 1 hour xc ski after!!)





Monday, January 4, 2010

Be the change...



as i was ironing in some wax i glanced at my grandfathers handmade wooden skis and then set my fischer race skis up next to them to cool. the times have changed. pine tar and wood to plastic, carbon fiber and fluorocarbons.


this bottom pic is just me after my ski at 0 degrees F !!! ice beard.

Saturday, January 2, 2010

zero degrees, cold ski

and the groomer came by when i was out!