Dan~Sent you a PM.  Autumn color should be glorious this weekend in the Door.

The left ankle I turned on Tuesday's easy run remains a bit tender, continue to RICE.  Spent too much time walking at DS2 cross country sectional meet yesterday, but all worth it.  The JV team came in first!  Hopefully one more day of RICE will do the trick and we won't have to change the leg assignments.  Everyone has trained for their distances and terrain, and I would feel terrible to have to switch at this point.  Well, I guess we'll know more on Saturday morning!

Run strong and safe friends!

Marie- great job on the HM!  That 30/30 really works well for you.  Hang in there with the parent care!

Saw Deb gito finish her first leg of the Fall 50 relay in Door County Saturday.  DW and I were up there with friends and the relay exchange was 1/2 mile from our rental condo.  We also had friends from Baraboo doing the race, so we got to see them also.  It was a chilly day, and very windy (20-30 mph much of the day).  Deb and her team did great.

Not much from me, trying to run 4-5 times/week, slow miles, usually 4-5/d, sometimes a little more.  Have a 10K coming up a week from Saturday; that may be it until the new year for racing.

Run strong friends.

Hi everyone! Returned to MN late Monday night, it's cold, wet, cloudy and frost-on-the-lawn mornings here. 

So I just pasted some info about my 19K trail race on Oct. 19 in AZ.  As you can see, the elevation was challenging but it was awesome!!  My brother and I drove to Phoenix where we stayed the night at a cousin's house and we got to the regional park around 7 am Saturday morning.  As we waited for the race, we enjoyed some hot air balloons in the distance.  I wore my watch, not my garmin as it has been stopping and going blank around 5 miles lately.  We cheered on the 50k and 31k runners and at 8am, I took my place in midpack with the 19k runners.  It was already warm.  I had a larger bottle of water in my waist pack, and 1 hammer gel.  The first aid station was around 3.5 miles where we turned around, most of that trail was very rocky and through some sandy arroyas.  Most of us found our pace and place within the race, and I found myself all alone for most of the way.  Some of us had to take a potty break as we were already chugging down our own water, we refilled our bottles at the aid station.  Around 4 miles, we made a turn and begin the LONG steady steep uphill.  I have to say that I was pretty impressed with myself that I didn't stop at all till I got to the top, did a ROCKY stance with a rebel yell, had half of my first gel, and continued downhill.  I was passing a runner here and there but couldn't tell whether they were in the 50k, 31k or 19k races. It was getting very hot by then and even though I thought I was conserving, I begin to run low on water.  The runners I was passing were also running low or out of water.  The next aid station was around 8.5 miles.  I could feel my heart rate increasing so I slowed down my pace.  I was totally out of water by the time I reached 6.5 miles!! So I finished the other half of my first gel and took the last drop of water.   I begin taking a 1 minute walk break about every 5 minutes.  Finally, around 7 miles, runners who made the turn around at the second aid station came into sight.  What I love about trail runners are they are the most supportive and we cheer each other on!!  Boy, I needed that as I anticipated how wonderful a cold glass of water will taste like!!  It seemed to take forever but as I turned and ran up a short arroya, I saw the tent and they had chairs at the aid station!!  I had to take some salt tabs, 4 cups of gatorade, some pretzels, and refilled my bottle with ice/water.  Each aid station had plenty of other snacks as the 50k and 31k runners to replenish themselves.  I rested about 2-4 minutes and took off again. I felt so much better.  From 8.5 miles to about 10 miles, the hill seemed and felt never-ending, pretty rocky too!! I went back to taking a 1 minute walk break every 5 minutes of running.  I wished I had another gel.  But upon reaching the top of the hill at 10 miles, I picked up my pace and ran non-stop, passed a few runners.  I could see the finish line at the ramada and another runner I focused on the last 1/2 mile.  Almost caught him, darn it! Scared him though, haha!! The last 25 yards was up an arroya!! It was euphoric!! Now that's a TRAIL RACE!!  I love and miss this trail running series!!  The total miles of this distance was 11.8.  Each runner got a nice glass pint.  Only the first place runner, male and female, in each distance category got a plaque with a halloween theme.  I came in 37th overall in the 19k distance, 10th overall in the female, and 2nd in the 50-59 AG.  I was hoping to finish in 2:30 or less but I'm satisfied with my 2:37:35 official finish time.  Running out of water did affect my effort.  As trail runners know, we have to carry our own water and I didn't think I would run out, that was a first for me. We left and I showered at my cousin's and we ate at P.F.Chang's afterwards.  Then we returned home, so glad my brother drove all the way back.  I was in bed by 8 pm that night! No aches/pains/or sore muscles.  WOW! 

AZ - Just a quick note to say Well Done on the 19k trail run!  Impressive time given the hills involved.  Thanks for the great race report.

Ran my first relay last Saturday, and I highly recommend it!  The Door County Fall 50 runs from the top of the WI “thumb” to Sturgeon Bay.  Motto for the race is “start running at Gills Rock and don’t stop until someone hands you a beer”.  Temps were around 43F at the start and hovered up to 48F during the race.  As Dan mentioned, the winds were steady all day - NW 22 mph w/gusts to 35 mph.  My left ankle which I'd turn on an easy run earlier in the week was a bit tender.  I wore a Zensah brace to help support it.  It really helped.

The 160 solo runners (amazing folks!) started at 7am, with the relay teams following in 3 waves.  Our 5 member team was estimated to finish in 8:12  based on our combined pace average.  Our first runner took the first leg very easy and monitored her heart rate due to being an expectant mom.  After passing the slap bracelet holding the timing chip off to me, I took off for my 6.7 miles and the first .5 mile 150-ft. climb.  I ran the hill nice and easy, because there would be another climb to come.  After .75 mile the route turned off the main hwy. and followed a country road with beautiful views of the white caps on Green Bay.  The autumn colors were amazing!  The next 4 miles were down hill.  Traveled through the village of Sister Bay, past Al Johnson’s Swedish Restaurant with a grass roof and live goats that keep it trimmed!  At 6 miles, began the second .5 mile at 100-ft. climb.  Crested the hill and saw the exchange tents.  Glided down the hill and passed the bracelet off to DS1 for his 7.2 miles.  Happy to see my sweet DH, and chatted with Dan, his lovely wife and met Dan’s friends.  Grabbed a Gatorade, orange slices, banana and we were off to catch up with DS1.

The 10 exchange points had a large variety of food consisting of Gatorade, water, bananas, orange/apple slices, bagels, hard candy, cookies, CLIF bars.  The mid-point exchange featured the Half Way Café with PB&J sandwiches, hot chicken noodle soup, candy bars.  There was a large area with shelter for the solo runners to take a break, change shoes/socks, stretch and replenish before continuing their journey.  It was so exciting welcoming the solos into the exchanges with shouts of encouragement and applause.

Our team was running well and keeping on pace.  My final leg was the final 4.7 miles of the route, and thankfully, at this point the route was fairly flat.  At mile #47, ran with one of the solo runners for a while.  He was pleased with his run, but happy it was almost over.  Encouraged him to stay strong and I’d expect to see him at the finish!  I am in awe of anyone running 50 miles solo, especially considering the hills in this race!  As I rounded the last turn I, saw the tops of the tents at the finish line area.  My team joined me to cross the finish line – together!  WE DID IT!   We made it in 8:09, a few minutes under our estimated finish time!   Finish party was fantastic, with pizza, breadsticks, soda, beer, music, dancing and lots of crazy costumes.  We stayed until they kicked us out of the tents.  We all said we’d do this again in a minute.

This event was extremely well run.  Considering there were 160 solo, 360 teams of 2-3 runners, and 100s of support vehicles the RD/organizers had every base covered with tons of friendly volunteers.  The biggest surprise was how fast the day went.  DH (van driver) and I thought there would be more “down-time”.  He brought a book and never opened it!

Deb:  YAY!!! What a memorable event, with family along and a team finish!!  Any photos? Team relay would be something different for me, I would like to do it someday.  I think Dan was suggesting a Spring one in your area.  I am hoping my schedule keeps me close by because it would be a chance to meet others from this forum and to travel and explore in that part of the country.  CONGRATS on the finish.  It really sounds like you had a wonderful time and such camaraderie is essential to fun and glory......and with family ties!!  So happy to hear that your injury stayed up with all the running times.  Thanks for sharing!

Rich:  glad to know you are healing very well and gearing up for another run on Thanksgiving!!  Are you on a rehab plan? Where is the race?

Marie:  WAY TO GO!! Walk breaks aren't so bad when used accordingly.  I don't know if I could do the 30 sec run/30 sec walk but modifications do work as it did for you and in the end (which is the important part of a race, IMO), you find yourself with extra energy for a strong finish.  Aside from that, the running must be therapeutic for you in many ways too.  Your parents are very blessed to have you there.

Dan:  So when is the relay in the Spring? Lucky you that you met Deb and others!!  That was so nice of you and others to cheer her on!!

Not running at all this week.  Knee doesn't like the cold, clammy temps here so I've been allowing some time for it to 'acclimate' to this.  Been stretching and using the foam roller though but all in all, just enjoying time with DH.  Temps have been in the 30s/40s during the day; 20s at night, BRRRR!!  You all stay warm and wishing you all a great weekend!!

Just returned from a weekend filled with running.  DS2's HS varsity team boys and girls both qualified for the state meet, so we traveled to central WI to cheer them on.  DS2 is on the JV team and it was a wonderful opportunity  for young athletes to witness where a lot of miles, hard work and sweat will get you.  It was fantastic!  Our teams did very well, with one of our girls(freshman) placing 5th overall and our boys team taking 1st in their division!

The teams and their families celebrated at an indoor water park for the remainder of the weekend.  Went out for a group 5 miler this morning.  Many of the team's parents are also runners.  The acorns don't fall far from the trees!  Crisp and sunny morning running along the Wisconsin River with a lot of color remaining on the trees -- BEAUTIFUL!

Dan~Funny, you were in Milwaukee and I was really close to Baraboo this weekend!  Checking my calender for availability for the Run Away to the Bay relay. I should have DS2's spring sports schedule soon.

AZ~I hope you will be getting the "little warm-up" temps we are predicted to experience this week.  I'll try to post some relay pics, esp. the medal -- it was stellar!

Rich~Great 7 mile run!  Wise move adding a mile every week to your long runs.  Hope the Thanksgiving 10k works out for you and DD!

Run strong friends!