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Mari introduced this morning's track workout as "Junk in the Trunk." Its intent is to get your body to produce lactic acid, then teach it to deal with the build-up when your body can't flush it fast enough - the junk in the trunk. To get the junk in the trunk, the workout is to run 1000 meters at 5k pace, jog for 400m, then run 300m at 3K pace, then walk for 100m. Repeat that four times. Can you say ouch? Good, I thought so.

Now, add to that the fact that this group includes the who's who of Madison triathlon and running. (There's a "varsity" group that will lap the rest of us every workout.) I struggle to keep pace during warm-up and never can keep up during warm-down. (Seriously, I don't belong.) For me, it's a huge mental effort to keep in touch with any legs in front of me. I have a very easy time letting my mind wander, drift, and provide excuses for why I'm not fast, or I'm tired, or I should be in bed, or...(you get the picture).

Anyways, I made it to the last set, which is a feat unto itself, and at the start of the 1000, I'm talking myself into finishing, continuously providing positive feedback, "800 to go;" "keep your form;" "what happened to those sprinklers? I'm hot." When, at the 400m mark, for no reason, I stop. It was a moment like when you get a "blue screen of death" on your computer. One moment, things are going along, and then POOF! things go ka-flooey and you're stopped in your tracks. I don't know what caused my issue, but I got my head back into the game and started to run again, finished out the 1000, cut across the field to catch up during the 400 recovery and finished out the 300 with the group.

I know I can complete the workout. I know that I'm slower than the rest. I know that is okay. And I know that this hard work will make me better. But, there's something in my brain that shuts things down when I try and break through. Maybe I'm thinking too much? Not enough? Thoughts?

On the Monday before race, I had just gotten back from a long weekend in Florida with family when I realized that I was most likely going to get my booty kicked this weekend. Not only by Michelle, but the course as well.

I've actually lost track of how many times I've done this race. I've done it in high spirits in great shape. And I've done it after consuming many spirits in hurtin' shape. That year, I was lucky there was the Farmer's market going on at the same time to provide some pre-race energy (nutrition?) in the form of an elephant ear. But every year, the course never forgives you for not being prepared. And this year, I was not prepared.

Michelle came into town the night before and we reviewed the course. Most of it is shared with the Ironman Wisconsin course, just that you go UP the curvy section Observatory Drive instead of down. She didn't seem phased at all as my car dropped a gear to get up the incline. I gulped.

The next morning, we're warming up and sharing strategies while completing four strides and twenty minutes overall. Michelle's just chatting away and I'm gassed. She wants to run to the clothes drop, then run to the bathroom and then back to the start line. I'm thinking that I don't want to waste any more running - I'm going to need it for the race. Amongst all that, I eat a gel and chuckle at the thought of the elephant year. Times have changed.

We find our wave, and before I now it, we're off. At the first mile, we're pretty far ahead of pace and I don't feel so bad. Then we hit Observatory Drive. We get to the top and I can start to feel my lazy training this spring in the pain coming from my legs. Down a little to Charter Street then back up in front of the overlook of Lake Mendota. That's when I realize that Michelle is in front of me by twenty feet. I yell, "It's all you Michelle!" and she flashes a thumbs up. I think flames are now shooting out of her shoes, or maybe they're wings. I couldn't tell. I was cross-eyed.

Back down the hill and on to the flat out to Picnic Point. My pace has slowed because I was distracted thinking that Michelle and I didn't pick a place to meet after the race. Did I use that as motivation to run faster, catch up to her and finish together? Of course not. I get caught up thinking that it's going to be tough to find her in the crowd of 20,000 runners and walkers in Camp Randall Stadium. I waste several minutes thinking of how best to find her when I realize I'm at Picnic Point and ready to turn around.

And then, smack! Thirty mile per hour gusts in your face. Talk about soul sapping. My fragile mind couldn't handle it and I actually walked through the water station for a five-mile race. Ouch. But, I get my mind back into it and finish it out, attaching a "rubber band" to people in front of me and not letting it break. I make my way back to Camp Randall into the wind and finish strongly for a 37:21. Not a PR, but not too bad, either.

And Michelle was standing right there, plain as day.

Tomorrow, I get to run with my teammate, Michelle, in the 30th Annual Crazylegs Classic. This race usually kicks of my racing season and has always been a great measure of my fitness. I first ran this many moons ago and struggled to finish in 50 minutes for 5 miles. My wife still teases me about the bear paw I ate at the start line that I bought fresh from the farmer's market. I needed it because I was so hung over from the night before. Times have most certainly changed since then, as I hope to get to be early and get some much needed rest. I doubt I'll set a PR, but Michelle is going for it, so I hope my pace doesn't slow her down too much.

As for the rest of the season, I'm planning on the Madison Aquathons, the Capitol View sprint triathlon, and the Minneapolis (formally Lifetime Fitness) Olympic triathlon with my Evotri teammates. There's likely going to be more, too. See you out there!

I raced the 2010 Berbee Derby on Thanksgiving, and came home to find the Frazz comic very appropriate. Due to some crazy complications with my right arch, I haven't been running, only swimming. (Biking? Let's just not get into that.)

I got to run with my brother who's setting up his base in preparation for his spring marathon and elusive sub four-hour goal. The relatively decent weather (36°F and dry) provided a surprisingly large crowd and left us starting from the back. Throughout the first mile, we had to dodge, duck, dip, dive and dodge our way through the crowd, which left us over a minute off our goal pace from the get go. We decided to kick it into gear from there and increased the complexity of our dodging moves. Somewhere in here, my brother zigged when I zagged and we were separated with about three-quarters of a mile left. I pushed it hard to the finish and could feel where my body strained against going fast. It was a bit of a bulb-lighting moment for me, and left me thinking that my issues may be due to a simple lack of stretching and basic strengthening. I finished with an okay time given the situation, and turned around at the finish to watch my brother cross not long after me.

Turns out they had nearly 6,000 runners in the 5K & 10K runs - more than ever before! Good to see more folks getting out and about. Later that day, we hit up the Essen Haus for turkey with family and then out to my parent's house and just lounge around. Good stuff. Hope your Thanksgivings were just as swell.

Since Born to Run hit the scene in 2009, there's been quite the groundswell in barefoot running, even some articles in the New York Times. One of the main benefactors of the interest has been Vibram (pronounced: VEE-brum) with their Five Fingers shoes. Initially developed for boaters, kayakers, and yogis, barefoot runners swooped in and proclaimed them as their own, increasing their popularity while introducing controversy as well.

The popularity of Mr. McDougall's book and the increase in runners and running in general developed a conflict between the shod and barefoot runners. (I won't spoil the book, but it doesn't treat the athletic shoe industry too kindly.) But, luckily there's science and what better way to solve the controversy than with science!

Coincidentally, I received a great article at TriFuel.com summarizing studies that reviewed all types of both barefoot and shod runners. Here's one of the main takeaways:

An important finding in this study is running with the Vibram Five Finger Shoes led to a significant decrease in oxygen consumption compared to the conventional running shoe. Values of oxygen consumption were similar between barefoot running and running while wearing the Vibram Five Finger shoes.
(I think this study was paid for by Vibram, so take into account.)

Basically, with the Vibrams, I mimic barefoot running and exert less energy because I don't have the weight of my tank-like motion control shoes!

But hold on, am I ready or even the right type of runner to make the switch? Coach Brett says that depends. He suggests starting out at five minutes and slowly work my way up by adding a minute or so every week until I hit 30 minutes. Then, add 10-15% from there and only do track stuff when truly comfortable. In addition, I should strength my core and lose weight. Although easier said than done, it all sounds good to me!

I had been toying with getting a pair ever since reading the book. With a lack of motivation and fear of ridicule my flat feet reacting poorly, I kept putting it off. But thanks to a generous wife, I got a pair of the Bikila for my birthday. Once we found the other one (Funny story: I actually opened the box and there's was only one there. The other one went missing in the store.), I tried them out on the treadmill in the store. After a quick correction from über barefoot runner Rolando, I was landing on my forefoot and confident that I could do this.

However, a minute on a treadmill and an actual mile in the wide open are two different things. I ran with Elsa in the BOB on Sunday, wearing the Five Fingers for the first mile and switching to my normal shoes after that. I caught myself a couple times not running on the fore-foot at the beginning, but I settled in nicely. The mile felt good; I felt no real difference -- until I put my shoes back on. Straight away I noticed that my stride was shorter with a quicker turnover while 'barefoot'. It took a good half-mile until I was back to my old, shod running style.

Moreover, in the two days that have followed since Sunday's run, my calves are incredibly sore. Maybe a mile while pushing a jog stroller to start was a bit much. Initially, I wanted to see if I could work my way up to race the Berbee Derby 5K "barefoot" on Thanksgiving, but I'm rethinking that plan. In the end, barefoot is cool, but I don't think I'm ready to go this far -- yet: Paper Feet.

BONUS! Kris found a shot of me & Elsa waiting for the bus. We went to the Badger Football game and I wore my Five Fingers to get used to them.

Way back in March, teammate Michelle challenged me to come up to Medford and run a half-marathon with her and Stu. I hesitated, citing a large-ish belly, lack of training and missing The Crazylegs Classic and she scoffed:

Crazy Legs?!!! Pfft!!! The racing experience in Medford would far surpass that! Who cares about wickedly overweight and out of shape but you? Not I.

So that was that, and I was off to Medford using a six-week training plan just published by Runner's World. Along the way, Steve In a Speedo and his wife, Pharmie, joined us for the fun.

All kinds of good stuff happening...

First, the BOB Ironman stroller showed up yesterday. The brake needs some adjusting, but from my limited 10-foot tests in the kitchen, it is going to be quite sweet. The navy color is slick and I'm sure Elsa will approve.

Second, my Bones RS rack from Saris showed up today. What a nifty contraption. Everything is designed with a purpose but done so well you take the strength and durability for granted. As I was unboxing it, I was scheming of excuses to take a trip with the bikes. Medford, perhaps?

Third, my running is coming around. Thinking back to last year, I'm nowhere near half-marathon shape, but I like where I'm at given the new lifestyle. During runs, I even let my mind wander to thoughts of a half-marathon PR, but then reality smacks me as my other foot hits the ground and my legs tell me I'm not that in shape.

Check out the graph below that shows my heart reacting to a 3mi tempo run after a 2mi warm up. (highlighted in the middle). Note the heart rate is a touch skewed as I finished uphill. But, the last mile my legs were screaming to stop, but I continued. May sound trivial to you, but in my current shape it was nice to overcome. (click image for larger version)

Also, with the weather making a major breakthrough this week, it's about time I get out on a bike. I just might have to get into the pool, too. Watch out! I just might become a triathlete some time this year.

Last night, the fact that I hadn't even gotten my REI dividend letter yet didn't stop me from spending it anyway. Just about this time last year, my dividend was burning a hole in my pocket while Elsa was baking in Kris' tummy. Serious thoughts entered our minds that we should just get the stroller then and have it ready for this year. But, wiser heads prevailed and we recognized that we would be in the same position at just about the same time: with dividend and 20% coupon in hand and stroller in need. But that didn't stop me from dreaming of one day going on runs with Elsa. I even told her so while she was still in utero.

Now that Elsa is actually here and that she's done remarkably well holding her head up, there was no reason to hesitate on getting the BOB Ironman. So I pulled the trigger last night, and with any luck we'll be out on the road in two weeks.

Now, I fully realize that running while pushing offspring is likely more glamorous than it sounds or looks like from afar. But isn't that parenthood in general? I realize that my excitement may wain quickly, but think of all the bonus resistance training that's built in. Come race day I hope that without the stroller, it'll feel as light as putting on a new pair of shoes. At least that's what I'll keep telling myself.

For those of you runner parent types out there, any tips on how to break a baby in to jog-strollering? Elsa loves to fall asleep in her car seat/stroller on walks. Think she'll do the same in the BOB? Kris suggested I ease into it a couple of blocks at a time, rather than start off with a 10-miler right out the gate. Seems to make sense, since you wouldn't do that in your training, would you? (In case it matters, I did get the full cover weather shield, too.)

It has been decided! I shall go to Medford and challenge myself to a early-season half marathon. Teammates Michelle and Stu should be there, too.

It just so happens that Runner's World just published a six-week training plan for a half-marathon. I hope to follow that with at least three runs (tempo, quality, and long) per week with bikes and swims filling in the other days when I can. The weather has turned hear in Wisconsin - highs are to be in the fifties all week! That means lows in the mid-thirties, which are typically found at the same time I run in the morning. That, and the days growing longer helps, too.

Stay tuned for big Evotri news Tuesday!

Hooray! This morning I was able to pull myself out of bed early enough to squeeze in a run. You may be thinking big whoop-idi-ding-dong-doo, but to me it's something to celebrate. My alarm has gone off at 6AM for the past three weeks -- at the risk of waking our baby and stirring up an earlier than welcome morning. Every day before today, the magnet of a warm bed was too strong and I simply slept the next hour away in nine-minute increments. But not today. Today was a success, but it almost didn't happen. I hit the snooze once, but was able to overcome and get myself out the door. And it was a great day to be out, too. Crisp at 20°F, frost blanketed the cars and fog hovered over the lakes. In fact, the fog was so thick in front of the Monona Terrace, it reminded me of Cloud City in The Empire Strikes Back. I wish I had my camera to take a picture. In the end, it was thirty minutes of morning running. Something I haven't done since November, I think. I'm going to have to keep this up if I decide to run the Medford half-marathon.