400 miles!

Two years ago, I ran 200 miles. Last year I ran 300 miles. This year, with Coach Agnes Ironfist pushing me, I've run 400 miles! I am incredibly thankful that I'm still able to do this.

Fourth Place Again?!?

Yesterday was the Blue Ox 5K in Bemidji. 5 takeaways:

1. The weather was perfect - about 60 degrees, I think.

2. I love the energy at this race. There was a solo trumpet player playing the Olympic theme at one point. There was a group of people cheering from a roof across the street. The high school band was playing for us near the mid-point. And the cheering from everyone at the end was amazing.

3. My goal was 29 minutes. I ran pretty much exactly how I wanted to run with negative splits: 9'51" pace for the first mile, 9'38" for the second mile, and 9'25" for the last mile. I almost achieved my goal. Here are the final stats: 

 4. Unfortunately, I did not medal. I came in 4th place again! What's up with these 60-year-old runners who can get 25 or 26 minute times?

5. My 76-year-old friend from Perham beat me again. His time? 27:45! Wow!

My photographer was there. Here is some of what she captured:

Running is beneficial

 

North Star Run

Yesterday was the North Star Run is Roseau. It was a part of the Polaris 70th anniversary celebration.

Some takeaways:

1. It started at 7am! I got up a couple hours before that to have breakfast and went back to bed. The weather was great - low 60s, mostly cloudy.

2. I was happy with my time: 29:26. Not as good as last week, but well under 30 minutes.

3. Out of the hundred or so runners, I came in 31st place. 2nd place for the old guys.

4. There weren't age group medals, but there were participation medals. I converted my participation medal into a second place medal.  :)

Yellow Rose 2024

Yesterday was the Yellow Rose 5K in Warroad. Five takeaways:

1. Let's start with the weather. It was just about perfect - low 50s with sunshine. Just a little wind. Great day to attempt a great time.

2. My plan was to start with a 10 min mile pace, increase to 9:50 pace for the second mile, and then all out for the last mile. This would be the first time in my life that I would increase my speed as I went. And everything went pretty much according to plan.

3. I crossed the finish line at 29:12. That's my best time in ten years! I was thrilled. I was able to take home a bronze medal. It sure feels good to be getting medals again.

4. Notice the orange shirts. Are we in the Netherlands?

5. Is coach Ironfist helping me? Based on the time, it would seem so. She's rewarding me with a 7 mile run tomorrow!

Five Takeaways from the ALS 5K

1. Thankfully, the sun was slightly hidden behind some haze. But it was about 70 degrees and very humid. My wife said I was the sweatiest of all the racers.

2. There were 90 participants in the 5K race.

3. This has become one of the best 5Ks in northern Minnesota. The venue has changed. We now begin and end in the City Park. Most of the race is on bike trails running alongside the golf course and the river, over bridges, and some quiet residential streets. The distance is accurate. It's chip timed. There are age group medals for first through third place.

4. I came in 32nd place overall. 1st among the men over 50.

5. My time? Not so good: 30:49. I'm back up over 30. Am I going to have to fire my coach?

Set Yourself On Fire

Big race in Roseau tomorrow. Coach Ironfist shared a quote from the great Bud Grant: “Success is not the result of spontaneous combustion. You must set yourself on fire.”