CFA Turkey Trot

I wasn't going to do it. I signed up only because I was already there. I'm almost certain that I would have slept through the whole race if it wasn't for one of my runners whom I was able to convince to run the turkey trot 10k. And since I was in the middle of it I figured I might as well give it a try and test myself. I had not been running for almost three months by then. Not a single mile. I knew my knee wasn't ready and that it probably won't heal on it's own.
So I signed up. 10k. That distance had been a no-brainer in the past. But on turkey day it was a lot more difficult than in the recent years. Shortly after the start I found myself running along with Levi Sether. last year's runner-up. He had just finished his XC season so I figured it would be a pretty tight race. Up until the second marker it was a tie. Then, within seconds, I found myself seconds ahead of Levi. I figured that now or never and changed rhythm to add more time in him. At the turn-around I glanced at the watch and it seemed that I had already a good 40" lead on him. That sort of satisfied me but the race was just getting ugly. At the 5k turn-around I started wheezing pretty loud and the walkers didn't make my life much easier, either. The last mile of the race was the longest. I kept looking back to make sure that my first place was not in danger but couldn't really tell because of those hundreds finishing their 5k. At the finish line I had to kick with the shorter-distance racers and wasn't mentioned- as far as I remember.
My runner had his knee flared up and had to walk parts of the race. He looked strong at halfway though, as I ran past him.
Here is the link with the results..
http://www.mtecresults.com/race/show/584#

26.2 miles running in 2:49 by danmanmule at Garmin Connect - Details

26.2 miles running in 2:49 by danmanmule at Garmin Connect - Details

"Just run"

Found this article in runnersworld.com about running gait and how it changes while running fast and a bit slower among elite runners or amateurs.
It's true that there is a lot more controversial results that come from studies than proof that would settle this debate..
http://peakperformance.runnersworld.com/2011/11/the-latest-foot-strike-studies-more-data-but-not-a-lot-more-meaning.html

November update on XC, knee

The XC season has come and now it is gone. I really wish I have had more athletes to stay with the program. Unfortunately, this was it but now I'm fully focused on the upcoming track season. I should have a couple of guys competing- if everything goes all well. A few sprinters another jumper and kid who could be good in almost anything he wants to. As for now, its all about putting the possible meets together and starting the training with those whom I already talked to.
My knee hasn't been cooperating as I would've hoped for. I haven't run (besides a couple times in the past 2 weeks to see how it goes) for close to three months now. Swimming, on the other hand, is coming together. My times have been dropping. The fastest 10 laps (500yds) I swam was 6:55 and that was after 10 laps not-too-slow warm-up.
The weather really hasn't gotten too bad just yet. I really wish I could be running now because this is very unusual for this time of the year.

Head XC and T&F Coach at United Tribes Technical College

That is correct.. I started my first "true" coaching job at this small but aspiring college in Bismarck, ND. I don't have many runners but this is not even the point. I get to plan, manage and train athletes who want to get better and if everything works out right they will get better. Our season will be short and won't include many races as the runners are out of shape. My main goal is keep them healthy and to build a good base for the upcoming outdoor track season and for the years to come.
www.uttc.edu

Boulder Peak post race

The race has come and is now gone. I definitely loved to be in Colorado. The weather was great for the most part and that definitely helped to enjoy those few days. As of the race I can't be fully happy how I did. I had a slow swim (27 minutes) and that's slow for me. I am starting to believe that I kept going off-course and those extra yards could make up for the lost time. I did find myself many times meters away from the other athletes. I kept looking up to make sure I was going to right direction and probably this, too, slowed me down. I started off my bike after a slower T1. Some bikers caught me on the first 6 miles of the bike where the course was fairly flat but still  a slight uphill. Then on the Old Stage Road I felt I was Contador for a while. I passed everyone back who had previously passed me and more. On the downhill  I tried to maintain a safe speed but I still clocked past over 40mph. The remainder of the course was flat again and I hoped to make up for much of the the time that I lost when going uphill. Turned out that I didn't a 69 minute bike leg stands after my name. I am happy, however, for my run, though. I wanted to run under 35 minutes (at around mile 2 I really wanted to) but I had to be satisfied with my 35 minutes only. This, I know, could have been far faster if I had competition to run with or to run up to.
The race was well organized and I am excited to swim and bike more to see where I could be with this more training I am about to do now.

Boulder Peak Tri tune-up workout

I’m not sure if it was a smart move to do this so close to one of my biggest races this year..
I drove out to McDowell Dam to swim, bike and run. Do all of this for approximately half the olympic distance in each leg. Swam in the rather dirty but warmer (than a few weeks ago when we had the Bismarck Tri) water for 10 minutes.. After a longer transition that included a run back to the lake for my forgotten sandals I jumped on the bike to head out for a 20k spin in 34:29 and 21mph pace. This was followed by a 5k trail run around the lake. It started raining as I was in “T2″ and it increased into a heavy shower. Some lightning made my run exciting and in the same time crazy enough to be out there alone. the 5k was in 19:30 whereas I hit the halfway in only 10:24. From there I picked the pace up enough to run under 20.
I felt great during the run as it seems to be still my strongest of all 3 events. Wonder? haha..
What feels even better is having the rest of the day off from workouts. I may double dip and do all this one more time tomorrow, perhaps a little slower on the bike. But a swim is a must as I had skipped quite a few days..