On most Sundays of the last couple months, I've been running with the Minneapolis Hash House Harriers.  They describe themselves as a drinking club with a running problem.  It is a very inter-generational group of runners (20-something to 60-somethings, and the occasional infant) that likes beer as much as running.  We meet, have a beer, tell dirty jokes, and then head out on the trail.  What we do is based on an old school game called Hare and Hounds.  The "hare" runs out ahead of the pack of "hounds" leaving marks in chalk or flour for the hounds to follow.  Some marks are meant to throw the hounds off the trail or to slow them down.  The hounds do their best to try to catch the hare.  In the middle of the trail is a beer stop where people catch their breath... and have a beer.  Then the hounds head out on the trail again.  Depending on the length of the trail, there might be another beer stop before the end of the trail.  At the end, there is more beer (or water, or pop for those who prefer).  We then circle up to talk about the trail, and celebrate/accusinate the hares, the hounds, and anybody who deserves some ridicule.  Bawdy songs are sung, and a good time is had by all.

This weekend is the 20th anniversary of the founding of MH3 and there was a pretty good crowd at the trail.  Old-timers were celebrated.  New-comers and visitors were welcomed/made fun of.  I was finally given a hash name.

Hash names sometimes have something to do with the hasher - something dumb they did, etc.  Obamamama, for example, skipped a hash to go see the President.  Many hash names are simply dirty or juvanile (which fits perfectly with this group).  Sno-ho, Jack Off All Trades, Felt Up, Hardware Skank, etc.

A few times in the past the hash tried to name me, but no conclusion could be reached.  Yesterday, though,  I was christened F*** Her She's Pregnant.  One of the other hashers, a new mother who is often pushing her daughter (Mini-Donut) on the trails, suggested the name because she knows Sarah is due soon and I didn't bring my phone in case she goes into labor.

So FHSP is what you can call me when you join me on a hash some time.  It's a lot of fun.

Simple pleasure - sleeping in four days in a row!
Peace

The Frozen Half Marathon was shortened to a quarter marathon yesterday since it was so cold.  The official race results said the temperature was fifteen below, though the news said it was only about ten below.  Fortunately there was only a light breeze rather than what could have been a dangerous wind.  I was a little hesitant, but had layers on and knew that while I might be a little cold that I'd be alright in the end.

We arrived downtown St. Paul where I picked up the race chip and there were hundreds of people milling about getting ready to run.  I was a little surprised how many people where there considering the temperatures.  After a short warm-up run (I use the term very loosely) and stretch I went out to the starting line. 

The course is an out and back course with a short and steep downhill on the way out.  My first two miles were at about 7 minute/mile pace, which felt pretty good.  It became clear that my legs just weren't warming up though, and it wasn't long before people were passing me left and right.  I was getting drafts up under my fleece and running jacket, so I had a hard time warming up my core.  My legs felt like the gel in one of those big gel bike saddles - squishy and useless.  There was never any question about me running the whole way, but it became apparent quickly that this would be more of an exercise in running through discomfort than racing.  About three miles in (right before the turn-around) my hands magically warmed up.  Then at the turn around, the wind was at my back and I was able to warm up the rest of my body.  The legs still didn't want to do anything but plod along though.

With the wind out of my face, I warmed up enough to take off my mittens.  I used my fingers to unfreeze the lashes at the corners of my eyes, but soon frost developed on the little hairs on the back of my hands.  That felt a little funny.  The last half of the race was not fast and people continued to pass me.  I only passed one person who was walking and one or two people going up the last steep hill before the finish.

It wasn't a bad race, just not a good one.  I'll register for it again some time when the weather is more reasonable and I will be happy to run a full half mary during the Winter Carnival.  After I got back, Sarah showed me the shirt she bought me (a pretty nice race shirt, really).  I warmed up and stretched a little.  Then we went to Scandia Bakery over in Minneapolis for a post-race treat.

Race numbers:
48:13
10.25 k
162/663

I guess I'll have to wait a few months before I finally get to do a half marathon.

-------------------------------

The frame of the futon I bought a few years ago is coming apart.  There are two parts to what make the base of the frame (seat and back, which then fold flat).  The rails on those parts are bowing apart and that is allowing the slats to come out of the little pockets they fit into.  That's no good.  Should be easy to fix, I thought.

My plan was to drill holes and sink screws through the rails into the slats and tighten them up, drawing the slats back into their pockets and correcting the bow of the rails.  It wasn't that easy.  I was able to draw one end of some of the slats into the pockets, but couldn't draw them into the other side.  Now I've got some slat tongues that are a little mangled and rails that are still bowed and in the process, the screw driver bit broke from all the torque I was putting on it and the tip is stuck in one of the screws I was using.  *grumble*   What I need is a work bench and some large cabinet clamps.  After calling around, it appears that places don't rent those clamps.  Fortunately Burnell is coming through town on Thursday, so he'll bring down his clamps for me to use.  That's great.  I was just hoping to finish this project this weekend.  Oh well.

Some day I'll be like Norm Abram and be a New Yankee.  Right?

Simple pleasure - reading Turkish phrases I'll be using
Peace

I did it.  I signed up for the half marathon on Saturday morning.  As I was driving back from the running store I heard the forecast for Friday night....  Yes, I'm ready.  I will survive.

I have gotten myself pretty worked up about running my first half marathon this Saturday and have been checking the weather forecast multiple times each day with dismay.  I've been training very consistently and have in fact already run a fifth the total distance I ran all last year.  But the high for Saturday has been hovering between about 4 and 7 degrees and the low for that morning is now down to the teens below zero.  While I have relearned that I am perfectly capable of running in the single digits, I am less interested in starting a run that would take almost two hours in below zero weather.

So I won't go and register today.  Sarah thinks the next half marathon of the season in this area is in April some time.  I suppose I can wait until then.  Hopefully that one isn't too close to my first triathlon.  There is a half marathon in Puget Sound over spring break, but we've been talking about going abroad instead.  So we'll see, I guess.

Simple pleasure - two fried eggs and coffee for breakfast
Peace

I meant to do this a little while ago, but better late than never, right?  Here are my training totals from 2008:

Cycling:  1162 miles (that's about 320 more than I did in 2007, but quite a bit less than the 2k I wanted to do)
Running:  219 miles (kinda pathetic.  I wonder why my run is my weakest tri leg...)
Swimming:  64,000 yards (also not where it should be)

Though my training wasn't what it really should have been, I did have a good year winning and placing in my age group a few times.  I just know that if I find and stick to a good training plan, that I can do even better... maybe even contend in some smaller races.

Training Goals for 2009

• 2000 miles or more on the bike
• 600 miles of running
• 150,000 yards of swimming

Cycling-specific Goals for 2009

• Complete two century rides
• 49 mph

Running-specific Goals for 2009

• Complete a half-marathon in under 2 hours
• Get 5k time below 19:45

Triathlon Goals for 2009 (assuming a big trip somewhere or summer school doesn't interfere seriously)

• Chain of Lakes Tri - top ten finish and place in AG
• Buffalo Oly - feel good about finishing time (vague, I know, but it's a new race)
• North Mankato Tri - place in AG
• Graniteman Tri - see Buffalo
• Young Life Tri - See Graniteman
• Be in contention for the Minnesota Triathlon Series AG title

Some of these are a bit ambitious, but I think they're all attainable.  I got started on my base training much earlier this off-season than I have in the past.  I would also say that I am at right now, fitness-wise, where I was at March or April of last year.  This could be a very good year.

Simple pleasure - morning swims
Peace

Yesterday morning, I did my longest run ever!  Since I asked if people were interested in the Minnesota forum of Beginner Triathlete, I couldn't not show up despite the ~18 degree temperature and strong winds.  The south and southwest corners of the lakes we went around were brutal, but I did the whole 10.2 miles, which is about two miles farther than I've ever gone before.  It wasn't a fast run by any means (~9:30 miles), but it proved a couple things to me:

• there's no reason why I couldn't do a half-marathon
• I am capable of being more or less comfortable running outside in cold weather
• a good run relatively early in the morning (followed by coffee and a cinnamon roll from Isle's Bun and Coffee Co.) is a pretty good way to start a Saturday.

It also put me at over 211 miles of running for the year so far.  That's more than I've done since my track and cross country days and I am proud of it, but I know that I can (and should) easily do a few times that next year.  Simply running regularly makes it much less of a chore than the infrequent running I did most of this year and last year.

So I've got some running goals for next year.  One of them is to run a sub 20 minute 5k in a race, and the other is to run a half-mary, hopefully this one. 

Simple pleasure - one foot in front of the other
Peace

I went out for one of my longest runs in quite a while this afternoon - 8 miles, mostly along the river.  It was a great day for a November run being in the mid 30s, with no wind at all.  Very nice indeed.  I learned along the way, though, that the tempo of a number of the songs from The Sound of Music are either right on or very close to the tempo of my running cadence. 

I Have Confidence - check
Doe, A Deer - check
So Long, Farewell - check
Sixteen Going on Seventeen - check

Unfortunately, these songs are pretty repetitive, and since I don't know all of the words to all of the verses...


I have confidence in sunshine
I have confidence in rain
I have confidence that spring will come again
Besides what you see I have confidence in me!

Strength doesn't lie in numbers
Strength doesn't lie in wealth
Strength lies in nights of peaceful slumber
When you wake up
Wake up! It's healthy!

I have confidence in sunshine
I have confidence in rain
I have confidence that spring will come again
Besides what you see I have confidence in me!

Strength doesn't lie in numbers
Strength doesn't lie in wealth
Strength lies in nights of peaceful slumber
When you wake up
Wake up! It's healthy!

I have confidence in sunshine
I have confidence in rain
I have confidence that spring will come again
Besides what you see I have confidence in me!

Strength doesn't lie in numbers
Strength doesn't lie in wealth
Strength lies in nights of peaceful slumber
When you wake up
Wake up! It's healthy!

Yep, that was going on in my head for a few miles.

Simple pleasure - watching the miles pile up in my training log
Peace

Aside from some swimming , I've not done much for training lately.  When I have gone running, things went well... then it got colder and I got wimpy.  I know that I ran just fine last winter and the winter before, but I just ignored that fact and wimped out whenever I thought about running these last few weeks.

Well I went out tonight for my longest run in a fair amount of time.  6 and a third miles in 52:31.  It wasn't a fast run by any means, but I think I need to just work on getting out there and putting in the miles.  Jeez, I wish I'd finished reading The Triathlete's Training Bible and put together an off-season training plan for this winter.  Oh well.  I think I am going to try to run about four times each week - three in the morning before work and once on the weekend.  That should give me a pretty good base to work with once I start training for my spring/summer races.

Speaking of races, I've put together a tentative race schedule for the upcoming season.  Sarah pointed out that the Minnesota Triathlon Series races have opened registration for next year (most of them at least).  My plan is to focus on five (or possibly six) of these races and hopefully contend for the age-group title for the series.  So the schedule is as follows:

Tri-U-Mah - U of M indoor triathlon.  30 minutes pool swim, 30 minute stationary bike ride, 30 minute treadmill run.  Winners determined by distance traveled.  February 8th.  This will be more of an off-season motivation for me rather than something to seriously compete in.

Chain of Lakes - Sprint, with indoor swim.  May 2.  I've done this race the last two years and despite the crappy weather loved it.  I'm hoping to contend in this one.
Buffalo Triathlon - Olympic.  June 7th.  This will be much earlier in the season for an Oly for me than for the past two years.  This will be my A race and will aslo be my first open water swim (cold water in early June) where I'll use my wetsuit.
North Mankato Triathlon - Sprint.  June 21st.  I've heard this is a nice little race and am looking forward to it.  I should be sufficiently recovered from Buffalo to do ok here.
Graniteman Triathlon - Sprint.  July 12th.  Bike is 15 miles for this race, and any longer bike legs can only benefit me.
Young Life Triathlon - Olympic.  August 15th.  This will be my B race.  There's enough time after Graniteman for me to recover, build, and taper for this race.  Though I may look for a small race just for fun in between them.
Lakes Country Triathlon - Sprint.  August 23rd.  This would be an end of season race just for fun, I think... and would give me a few more points in the series standings.

So that's the schedule for now, and I'm pretty excited about it.  It should be a good season I think.

Simple pleasure - I ain't tellin'!
Peace

I finally got around to making the rhubarb custard meringue pie.  It turned out pretty well, and while it may not help Sarah get over her cold, at least it brought a smile to her face.  My only complaint is that I made the crust a little tough.  I slowly cut the butter into the flour and mixed it in before adding more butter and mixing further.  I should have known better.  That being said, it is still pretty good.


In other news, I went out for a pretty good run this afternoon. 

1 mile easy warm-up
stretch
5 x 1 mile repeats at a more reasonable 10k pace than how I ran on Monday.
1 mile easy cool-down.

I was pleased that I kept my repeats at pretty consistent times, about 7 minutes give or take a little.  The last two repeats started getting a little harder though.  The heart rate monitor is working better now that it is warming up a little bit and I am keeping the contacts wet with sweat.  I was a little surprised to see that my max heart rate was 198!  While I was working hard, I am pretty sure that that isn't my max heart rate.  One of these days I'll have to actually figure that out more or less.  About the last mile and a quarter or so, the skies opened up and I got drenched pretty quickly.  It didn't take long for me to figure out that there wouldn't be a dry inch on me, so I started actively enjoying some of the big puddles that formed.  Good times.

Now I'm tired and want to horizontalize myself.

Simple pleasure - kitchen success!
Peace

I haven't run a ladder workout since track my senior year of high school.  Talking with Sarah, I've come to the conclusion that I need to be doing some speed work if my run is going to improve for my races.  She recently handed me a copy of her Runner's World magazine with 4-week training plans for 5k, 10k, 1/2 mary, and mary distances.  They each have speed workout built in.  Since it is now just under 4 weeks until my next race, I need to get myself going again, and having a plan to work with instead of just s/b/r as much or as little as I feel like it whenever I feel like it like I have been doing just won't cut it.

I picked up a cheap heart rate monitor, so I could proceed with putting together a training plan for my oly in August, but that'll take some time to do and a bunch of planning, so inserting swims and bikes into this running plan should suffice for now.

The workout for today was an easy mile warm-up
stretch
1600 at a 10k pace (I wound up going significantly faster than I would for a 10k)
1200
800
400 at a 2-mile pace (again, much faster than I could hope to run a 2-mile race)
~1 mile easy cool-down.

This was darn hard, though my confidence got a boost when I saw I had run the 1600 in 6:15 and I knew that if I wanted to I could have easily taken those 15 seconds off.  I know a run like this isn't so much about the time, but since the mile was my race in high school, I will probably always compare what I can run currently with how I did then.  I was a minute and a half faster than what I ran this evening, but knowing I could still do it in under six minutes feels pretty good.

Now it's time to sit, listen to the ballgame, and finish our roasted vegetables for dinner.  YUM

Simple pleasure - a simple and delicious meal
Peace