tag:blogger.com,1999:blog-24094088280602107062024-02-02T17:08:56.222-06:00Justin Lund - Endurance RacerJustin Lund - Endurance RacerJlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.comBlogger212125tag:blogger.com,1999:blog-2409408828060210706.post-82339998335897400462020-03-31T16:49:00.000-05:002020-03-31T16:49:19.728-05:00Week 4: Be Essential B...E...Essential <div dir="ltr" style="text-align: left;" trbidi="on">
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Well that escalated quickly! On “Safe at home” orders which for those not from Wisconsin or in my area of that state that means go North to the cabin....smh....idiots</div>
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This is actually my 6th week of base building for the first phase of my marathon prep. The 6 weeks saw an increase of mileage from 30 to 48 miles per week and will finally take a rest week next week. After the last Sunday long run with 4x10 thresholds in it I managed to squeak out an easy 7 Monday and then kicked down some 1 mile thresholds x 6 reps at (5:49,5:52,5:48,5:46,5:54,5:40) 3 min jog/walk rest not too bad but I should have done it a day later. Went easy for the next couple of runs of about 5 and 6.5 miles.</div>
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Friday went for my longest run of the long season at 11 miles and really felt pretty damn good!</div>
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Friday RedBull announces they postponed the copper peak race to sept 26th, but that’s the weekend before my marathon so I will not be able to make it and super bummed.</div>
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Picked up a new to me frame can’t wait to rip some laps at winman on this!</div>
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Spare parts and a first mountain bike for Charlee...lucky kid!</div>
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More parts and now a single speed was put back together </div>
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GET OUTSIDE </div>
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Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-53197585866623525222020-03-29T21:19:00.002-05:002020-03-29T21:19:40.324-05:00Week 3: Lock Down<div dir="ltr" style="text-align: left;" trbidi="on">
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Chinese, Wuhan, Covid-19 virus is trying to derail the everyday lives of people all around the world but here’s the thing....I won’t let it happen and I sure as hell won’t let this consume the pure soul of my little goose! We will be strong as a family we will adapt to our temporary situation and it will not bring us down. We did the school work which included gym class!! We got outside for workouts and activities and while we did our normal routines we were respectful of our responsibilities to our community to prevent spreading the virus. That being said I got some work done.<br />
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(4x10 min at threshold 3 min jog rest Sunday Long Run)</div>
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Went easy on Monday and Tuesday with some lifting and band work with Charlee at the gym as well before it would all be closed down. Just over 11 miles in two days feeling pretty good.</div>
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I got out Wednesday for my favorite hill workout </div>
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DeCastella Hills. Threshold 10 minutes and then 8x1min up Kings Hill. Easy jog rest and then a final 1 mile threshold run felt good but wished it was warmer outside. I would cruise in easy for the rest of the week before a monster long run. 4x10 min threshold run as a long run is painful.</div>
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Gym class with dad</div>
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Various fitness challenges </div>
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Pull-ups </div>
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Push-up Challenge with Charlee</div>
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All in all a good week! This virus will win if you let it. Get outside but be responsible and stay safe everyone.</div>
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Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-29393418337660629222020-03-18T23:13:00.002-05:002020-03-18T23:13:58.597-05:00Week 2: Welcome to the Twilight Zone<div dir="ltr" style="text-align: left;" trbidi="on">
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What a difference a week makes. I capped last week with 36 miles feeling great, ready for the nice weather, track was starting up and I had a race coming up Saturday in Duluth to test out some speed...things would get a bit interesting...the weirdness of it all resembled that of the hours and days post 9/11. It’s just the vibe you know....so boom here we go driving up to my cousins place in Esko MN. We had 3 hours and 30 minutes to listen and read all about things getting shut down. New vocabulary would enter our minds “social distance” being a big one. I checked my email repeatedly through the night and then it happened....race cancelled. Unfortunate??? Sure did we panic? No! Did we respect it enough to make sure we did our best to stay clean and healthy? Yes and no.<br />
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While we were not able to enjoy the race, we did take a night on the town in Duluth but things were quiet yet active at the same time. We did some axe throwing, went to a supper club, a tap room, and a high end drink lounge. People were very respectful all doing the responsible thing we should have been doing already, but here we are. </div>
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Love the Grandmas organization for trying to hang on to all hope to the last minute but things happen. Training would not go to waste and still found a way to get in 40 miles. Here’s how I did it.<br />
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Monday was the first day of track and after a long run Sunday at a solid marathon goal pace I went easy with the Hatchet track squad on a warmup and cooldown. Tuesday was a bit of a push with 10x500m around Ralph Rd. 100m jog rest and pacing around 10k to 1/2 marathon pace. Felt amazing! Wednesday and Thursday were easy distance runs. Friday off.<br />
Saturday with the race cancelled I found a loop around Esko and noticed the track had some clear lanes which was crazy but they blew the snow off all winter and lanes 5-8 were open and fast so I did a 10 minute 100m on/off run. Sunday after we got home I got out for one more long run of about 10 miles and it still felt good. Weather was colder this week but manageable. <br />
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Lifting was up to 4x10 on legs and arms and my dips and pull-ups were bumped up to 4x11. Core was 250 crunch variations and 100 reps on the bands. <br />
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The virus wins if you let it. Be healthy, be safe, be mindful and get outside and just get away from all the crap on the news.<br />
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Races are getting cancelled but that doesn’t stop you from training or just playing outside!</div>
Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-50126864537948802272020-03-08T21:19:00.002-05:002020-03-08T21:22:11.563-05:00Weekly Wrap 1<div dir="ltr" style="text-align: left;" trbidi="on">
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Smiling happy people blah blah blah....or squinting....put the damn glasses on. I was just happy to crush my long run today. This week was strange. My hr on my easy runs seemed off a bit and even during parts of my workouts but then today boom it was about right considering the windy conditions and the hills. <br />
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A key workout this week early on was my favorite early season run. 4x1100 with 2 minute walk rest. You start with an aerobic but “spirited” 800m and then kick for the last 300. Felt solid but the heartrate didn’t seem to be right, but my guess is this could have been legit since I really haven’t logged mileage outdoors since December so there were more stressors if that’s even a word to account for like wind, incline, footing when encountering ice and snow in shaded areas so I just put it behind me. <br />
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My goal for the week was 36 miles in which was a 10% increase from last week and that is the plan of attack for the first 6 weeks of this long base phase. Next week I should be around 40, but it will be a bit of a challenge with the St. Fennesy 4K up in Duluth/Hermantown Minnesota. The family is coming up there with me in order to hang out with my cousin and her family so we’ll run and have a great weekend afterwards. </div>
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Long Run this week was about pushing that qualifier pace for Boston and I am hoping to break 3 hours right out of the gate. Now granted my mile says I’m capable of more like a 2:45 based on my 5:00 at UWSP indoor in January, but I don’t quite have the capacity to hold that pace of 6:17 for more than a few miles without my heart rate moving past threshold so I will be working on it in hopes I get there but at least get to the point where I can get my BQ pace of 6:51-7:13 (7:03 will prevent getting cutoff). Today I tried out some 2xu mcs run compression shorts and I was hesitant about being too tight in my hip flexors and causing me to shuffle but they were light and comfy plus zero chaffing over 9 miles so that’s nice and plus I felt amazing... I wanted to push it but thought better of it...there will be days for that coming up just get comfortable at qualifier pace today and that I did....will need to work on fueling I can see already, but once I get to 10+ miles I will press it more.</div>
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Weights for dates lol. Two lift days and multiple days of band work plus a day of core. Lower body I did 3x12 of Backsquat, leg press, calf raise, banded pistols, weighted lunges, kettlebell swings and I think that was it lol.</div>
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Arm/upper body day was about the same for bench press, delts, lats, triceps, biceps, face pulls, and shoulder press. My dips and pull-ups are getting a bump up this week with 10 reps then 3x11 and next week it goes up to 4x11</div>
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Core was standard 10 minutes of work with 225 reps of crunches with variations throughout. Hip bridges planks and leg lifts back extensions some toes to bar rounded that out yeah in 10 minutes just ask my wife “be home in 10 minutes” and I roll in 20 minutes later ughhhh </div>
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Band work has been a point of emphasis to strengthen my hips and joints in my lower body and legs. This week I did various movements with 75 reps on each leg with the xxheavy band. </div>
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Wooooo that’s a lot of info....have a good week and if you have any questions about my training let me know.</div>
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Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-13255976869871753362020-03-06T21:29:00.002-06:002020-03-06T21:29:27.748-06:00The Beginning of a New Journey...Well Sort Of...<div dir="ltr" style="text-align: left;" trbidi="on">
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Week by week mile by mile here is how this is all going to go down.<br />
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I always wanted to be able to have the capacity to fully train the way I would want in order to qualify for something as huge as the Boston Marathon, but a lot of things self induced usually put a stop to it. I had a major ankle setback after my PR 1/2 marathon at Journeys (1:19:07). My whole right side seemed to give up on me at one point as it turned out my pelvis was pretty out of balance which required a lot of adjustments and even some shims in my shoes to get a normal gait. The hip issue cause many other issues down the road till things began to line up. <br />
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I chased some pretty lofty goals in the past few years. Wanted to go 4:30 in the mile and break 16 in the 5k and who knows I may still do it but that is not the focus as of right now.<br />
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My focus is solely on getting that Boston Qualifier (BQ). I will be turning 40 prior to the 2021 race and that time qualifier is 3:10:00. Now because of the amount of entrants in that age group I will need to run faster in order to have a better shot at getting in. My goal is to get 3:00-3:05 or about 6:51-7:03 per mile. Now in theory I should have no problem with this as most of my any run even some easy heart rate based runs have been in that range pace wise, but here is the kicker, I don’t think I’ve ever run farther than 15 miles but I have done a lot of my long runs at well under 7 minute pace so this should be no sweat....Yeah I laughed to. If you go back through the blog there’s a long streak of endurance races I’ve been lucky to do well in but my training hasn’t always been the smartest. I’ve been too much in that danger zone where I just wear myself out and get nagging injuries go figure. I had to learn a a lot about training properly and have it beaten into my head repeatedly (mostly by Dennis Welch) as I’ve been coaching and trying to apply those lessons to my past experience going forward, I feel really good about my approach to this very long training cycle. If I do this right this will be the most consistent cycle I’ve ever done and that’s saying something considering that there was a couple of weeks in my last two blocks that went a little stray due to sickness. <br />
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So with all that said I want to share this journey with you all. Weekly from now till race week (Minneapolis Marathon is 10/4) I will share my week. Hope you enjoy. Meanwhile, take a look at some older posts can be kind of amusing....Hahahaha!</div>
Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-9353913281429911432017-04-03T20:49:00.001-05:002017-04-03T20:49:41.801-05:00A little late for a first race report but anyway<div dir="ltr" style="text-align: left;" trbidi="on">
Started my base mileage early on in December and so far logged over 600 miles leading up to my first race of the year. The Lakeland Union High school in Minocqua Wisconsin has hosted the April Fools Run 5k for over 10 years and always starts at around midnight. This race is always a large draw with costume contests to Zumba warmup class to unique awards. I've been a winner of this race for 3 years and hoped to make it 4 on Saturday night but a younger athlete from Minneapolis had other plans and a pr of 15:45 to put this old guy away early. <br />
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I typically don't taper for this race and I definitely don't shy away from mileage in the week leading up to it. In fact I had over 40 miles and a hard day of strength training and I chose to lift legs so I really did it to myself. <br />
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I felt heavy in the legs prior to the start but not as bad as I had anticipated and got off the start line at a fast and controlled pace and as rabbits faded and things settled down I found myself in 2nd overall with the leader slowly but visibly pulling away, not to much after the first kilometer of the race Andrew Schilling, a former Lakeland distance star and UW-Madison Track Club racer pulls alongside of me and begins to pull hard and I respond accordingly for about another mile until I maxed out and fell off his increasing pace. He was out for a training run and it was nice to have him there to chase for the last bit of the run. <br />
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I was pleased with being a few seconds slower to be honest and running in the pitch black dark night is always a challenge both in regard to pacing and footing, but the season always has a first race and I'm glad it was a good one even though I didn't. <br />
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Got on the podium with a second place overall and a time of 19:54 over 3.44 miles pacing at around 5:45. Pretty solid 5k time is around 18:00 based on my gps tracked 5k. Did a very easy 4 mile trail run on Sunday to end the week with over 47 miles and capped off my first build block with 97 miles and heading into a deload week. </div>
Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-54397102299892088112017-04-03T17:40:00.000-05:002017-04-03T17:40:28.030-05:002016 Season Wrap Up<div dir="ltr" style="text-align: left;" trbidi="on">
As soon as I typed this title I had to immediately open up strava and look at what races I actually did vs what I wanted to do and was pretty happy with how things went despite a couple of setbacks. <br />
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I had a decent year with mileage closing in on 1,700 big increase from last year but not the most I've ever done. The weight training has really improved but the majority of that improvement has come mainly after the Minnesota Spartan Sprint starting with my shoulder rehab and carried over into a lot of dedicated lifting and lots gains. <br />
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January and February- Started my training no intervals just some fartlek running and weights. Traveled down to Milwaukee for a Midwest masters regional indoor meet and ran a 3k taking 2nd and running a solid early season time of 9:54. I also made a trip to UW-Stevens Point for a college indoor meet and ran a 4:53 mile catching some students on the closing laps giving me a sense of "you're only as old as you feel" I felt like I was 19 again so that's a plus HA!<br />
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Early Spring brought the first real test at the Point Bock Run. The field is always strong here with many former NCAA / WIAC runners that just blow the door off on a fast 8K. I would PR with a time of 28:29 and take 11th overall....just shy of a top 10 that I wanted and will be a goal for 2017. I would notch my first win a month later at the Minocqua Fools Run 5k. The race starts at midnight and usually there is still some snow and ice on the trail and this year was no exception 19:50 felt fast and sketchy at times but hey that's racing. Even though Journeys Half Marathon was in May the weather was more like March, wind, rain, sleet, snow and a really good place and time 2nd overall and a 1:19:07 time.<br />
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The summer training and racing started pretty well with another 5k win at the Rockin Tomahawk 5K with a time of 17:33 after a great move on the trail just before the 2 mile mark and somehow made it stick. The Minnesota Sprint was setup as my peak race and I had my best legs of the year. What I didn't count on was the 2 dislocated shoulder incidents that took me from being a podium contender to 44th in the elite field...all considering it was a great race and didn't completely fall apart and gutted it out. My legs were still feeling it a week later at the local 10K on the 4th of July but would still manage a sub 36 10k and 3rd overall I guess my shoulder doesn't need to be perfect to run a good race and with a little luck I did heal up enough to get my first OCR win at the Crandon Big House Mud Challenge which rewarded agility more than strength and grip as I would find out would be needed at the Chicago Terrain Race 10K. Prior to the Terrain Race I would go back to Milwaukee and run the Hank Aaron 5k and not run very well in the heat but still a 17:30's 5k and 15th overall in a good field. The Terrain Race in Chicago was wet and rainy but I got the job done on a shoulder that's about 80%. 4th overall and qualifier for the elite wave at OCR Worlds was probably the highlight of the year but the decision was made to rest up and gear up again for 2017. <br />
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So the season would end about the same way it started with some running and even a....wait for it....mountain bike race. I did return to the Nutty Trail Run as two time champ and left as the three time winner with a great time. I would also enter the Thunderdown 3 hour mountain bike race on the singlespeed and yeah I got a flat but finished 2nd. Definitely missed my time on the singletrack and would ride a lot here in the offseason while my ankle heals up. It was a tough year, but very valuable learning experiences with the help of Team Strength and Speed.<br />
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As far as 2017 goes....lots of racing obviously, but I want to get my Spartan Trifecta and to also compete in the top 10 with a podium or two in Spartan races. Prep will begin early for Spartan Worlds and OCR Worlds. Nutrition and health will be greatly improved and will focus on doing what makes me happy. I feel like riding my bike for 12 hours or more I am going to do it. If I want to skate ski sure, snowshoe race...yup, play hockey...why not. I will be 36 in January, but why should I just lay down and be the old guy when I guy be that fast old guy.....hahahaha!<br />
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Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-9136052204257923152016-08-25T12:56:00.003-05:002016-08-25T12:56:43.078-05:002016 Chicago Terrain Race<div dir="ltr" style="text-align: left;" trbidi="on">
Daaaaayuummmm! What a race this was. I made the 5+ hour trip into the Southwest side of the Chicago area for the Terrain Race at the Chicagoland Speedway. As luck would have it the rain came down immediately after I filled out my waiver and grabbed my timing chip, go figure, but I got warmed up, changed, and headed for the start of my 10K Competitive wave. <br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a class="irc_mil i3597 i2wrTThXNrF0-zixyDjKkw5M" data-noload="" data-ved="0ahUKEwiv--L4jN3OAhUY5WMKHSX4CZUQjRwIBw" href="https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwiv--L4jN3OAhUY5WMKHSX4CZUQjRwIBw&url=http%3A%2F%2Fwww.mudrunguide.com%2F2016%2F03%2Frace-recap-terrain-racing-dallas-tx%2F&bvm=bv.130731782,d.cGc&psig=AFQjCNESfrQzrJ0jNd_rhlBlq_X2f5LGzQ&ust=1472232835687468" jsaction="mousedown:irc.rl;keydown:irc.rlk" style="margin-left: auto; margin-right: auto;" tabindex="0" target="_blank"><img alt="Image result for Terrain race start pool" class="irc_mi i2wrTThXNrF0-pQOPx8XEepE" height="360" src="https://cdn2.mudrunguide.com/wp-content/uploads/2016/03/12495252_1328666543825703_290236618259685318_n.jpg" style="margin-top: 42px;" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">An example of a Terrain Race Start!</td></tr>
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The start of this race was all new to me and actually kinda cool both in literal terms and its uniqueness. Start line was ahead of two large pools maybe 3 feet deep you had to hop out of prior to crossing the start line....I snagged a great spot in the front and out the water quickly I went. Rain wasn't issue here as it would come down extremely hard at times making things slow a bit.<br />
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The rest of course had some great obstacles and the best part of the whole damn thing was there was no penalties for non completion of an obstacle you just keep trying till either you get it or you give up your band and out of the running for any awards. That all aside, I rolled into the first obstacle sitting inside the top 10 pretty easily as the pack separated shortly after the first crawl under some bungees inches of the surface of the water in which I did drink some and not at all impressed with the flavor, but after clearing out my lungs a bit things seemed to come back on track through some mud pits and a culvert crawl which proved to hold me up a bit as not all could squeeze through easily and I picked the wrong lane for sure, but oh well, that's racing. The separation point of the race came pretty early on where a cargo net went into a wreck bag carry. I climbed the cargo net to the top reached down the other side and managed the flip but held on and really wrenched the shoulder....didn't think that technique through in regard to the shoulder, but I got it done anyway and seemed like the wreck bag run went fine, but slow as I was more focused on the status of the shoulder and it took a bit to shake off what just happened. Turned out to be sore, but completely fine to use.<br />
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<tr><td style="text-align: center;"><img alt="" aria-busy="false" aria-describedby="fbPhotosSnowliftCaption" class="spotlight" height="400" src="https://scontent-ord1-1.xx.fbcdn.net/v/t1.0-9/14100465_10157294686930433_5804129419018916181_n.jpg?oh=caff42801f512de964c4683780be2be0&oe=58578917" style="margin-left: auto; margin-right: auto;" width="280" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">2nd and clean attempt at the rig</td></tr>
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From there it would be some 4', walls and then the breaking point of the race.....THE RIG. So here's how this went down. There were shapes of all sorts hanging from lanyards of some sort in which you could not use...had to use the ball or cone or skull shaped grip to get across without touching the ground. I really worried about my shoulder and it showed the first time through and had to start over. The second time I just really slowed it down and just focused on having a good grip and my swing to the next one and nailed it, but lost a spot....honestly with my one fail I actually made up more than I lost as many struggled here, but who still has their band? Me!!!! Onto the next one......<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img alt="" aria-busy="false" aria-describedby="fbPhotosSnowliftCaption" class="spotlight" height="219" src="https://scontent-ord1-1.xx.fbcdn.net/t31.0-8/14115430_10157274442665433_1526869468975267764_o.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">There's our section of bleachers, Sara Palin swears she can see Russia from the top..</td></tr>
</tbody></table>
<br />
<br />
I made up ground to another dude who I had been swapping spots with all morning and we charged through the rope climb, did some tire flips, and we talked a bit about who we are where we were from etc while heading into the Speedway for the entire bleachers full of running steps. I would struggle with one 8' wall due to a poor technique and over analyzing the damn shoulder but this guy ahead waited for me which was pretty damn cool. <br />
<br />
When we left the stadium we grabbed sandbags and headed into the speedway again for some additional steps but this time with a sandbag...no complaints from me considering I've been hauling some weight around in my training so it should have been nothing and it was. We were told we were in 3rd and 4th....I was stoked to say the least.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img alt="" aria-busy="false" aria-describedby="fbPhotosSnowliftCaption" class="spotlight" height="286" src="https://scontent-ord1-1.xx.fbcdn.net/t31.0-8/14066479_10157274442530433_9111678365342908077_o.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tire drag was a drag</td></tr>
</tbody></table>
<br />
<br />
At this point we were on the last stretch and I just kept pace with him only increasing my tempo little by little but that would be a mistake as he was stronger on the obstacles like the tire drag as in pull a huge ass tire with a rope and return it back to it's home and sprint to the last two obstacles. <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img alt="" aria-busy="false" aria-describedby="fbPhotosSnowliftCaption" class="spotlight" height="198" src="https://scontent-ord1-1.xx.fbcdn.net/t31.0-8/13996258_10157274442510433_3287580110206161258_o.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This kicked my butt mostly cause of technique which is poorly documented in this picture....CAN'T USE THE STRUCTURE PEOPLE!</td></tr>
</tbody></table>
<br />
<br />
The last real difficult obstacle was the monkey balls (I think this is the name...well look at the pic above) which I believe is a series of climbing grips over a pool and you cant use the beams to advance and I didn't care much for the layout and that cost me big the first attempt as I couldn't see my next move and resorted to grabbing the top and so I dropped into the water and reset....second try I simply swung to wildly and lost it toward the end. The last time I nailed it and the grip felt pretty solid, but the damage was done as there was one small obstacle left and after sliding down the pole I crossed the line in a hard fought 4th place just out of the cash money, but I would rather take 4th in a stacked field which this truly was vs 1st with nobody to compete against although don't get me wrong, I do like cash!!! It was great to finally meet some of guys I've been running against at these Spartan Races and I definitely look forward to going after them very soon if I can. <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img alt="" aria-busy="false" aria-describedby="fbPhotosSnowliftCaption" class="spotlight" height="192" src="https://scontent-ord1-1.xx.fbcdn.net/t31.0-8/14068397_10157274442515433_7343473339414108756_o.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The last obstacle, I was relieved to say the least. Unfortunately this structure would get it's armband taken away, but that OSB wasn't going to keep up with the rain and moisture anyway....I am sure they've already worked on this issue.</td></tr>
</tbody></table>
<br />
<br />
I don't know what happens regarding OCR Worlds, but even if I qualify I may back off a year and make sure my shoulder is truly 100% not just 100% functional. I also need to work on a lot of skills to get me speed ready for the next one. So for now just hammer out hard workouts and get ready for whatever happens next.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img alt="" aria-busy="false" aria-describedby="fbPhotosSnowliftCaption" class="spotlight" height="400" src="https://scontent-ord1-1.xx.fbcdn.net/v/t1.0-9/14040183_10157294686925433_6463157459041083145_n.jpg?oh=68f0db039a6186f21f118994d5121d0b&oe=58501EF0" style="margin-left: auto; margin-right: auto;" width="265" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">looking for the finishing obstacle and happy with the outcome</td></tr>
</tbody></table>
<br />
<br />
Takeaways from this race. 1. I need to get a lot of practice on rigs. 2. $20 is not enough money for tolls. 3. My running ability bailed me out today. 4. I love mandatory obstacle completion....I love doing the whole course. 5. The OCR community is incredible....everybody is out there pushing each and we are each others cheerleaders out there on the course.. And finally 5+ plus hours in a car = some heavy legs at the beginning of a race...I felt horrible for most of that race till the speedway some 4 or 5 miles into it.....yikes.<br />
<br />
I have lots to write about following this race and the demise of Battlefrog, but I'll fight off the carpel tunnel syndrome for now till after I get my workout in. Mile repeats and some deadlifts and legs today should get the creative writing juices going for the time being.....<br />
<br />
<br />
<br />
<br />
<br /></div>
Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-42398548432988973402016-07-27T23:53:00.000-05:002016-07-27T23:53:38.496-05:00Leggionaire "Big House" Mud Challenge<div dir="ltr" style="text-align: left;" trbidi="on">
Video Evidence: <a href="http://www.wjfw.com/stories.html?sku=20160723162711">http://www.wjfw.com/stories.html?sku=20160723162711</a><br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Pyramid o' Bales</td></tr>
</tbody></table>
<br />
Last Saturday the Crandon International Off-Road Raceway hosted it's first ever <a href="http://www.legionnairemudchallenge.com/" target="_blank">obstacle course race</a> on the same track that legends like Ivan "Ironman" Stewart, Walker Evans, and many other Off-Road Champions walked away as World Off-Road royalty. The course featured slimy, slippery, and tacky clay that claimed many trying to find grip once things began to get wet, some fun off road terrain made specifically for jeep rock climbing, deep water pits and some fun additions like a pyramid of hay bales, multiple mud crawls, log hurdles, and a wall of tires as well as a slip and slide. The one obstacle that wasn't pleasing was the heat, but with the race starting on time early on in the morning, it was manageable to keep it together. <br />
<br />
Warmup went well with doing some upper body dips, pullups, and pushups along with top-down stretching and some jogging after downing some <a href="https://www.humann.com/products/beetelite/" target="_blank">beetelite</a>. I was ready for battle and felt comfortable with the shoulder which would be very important. Off to the start I go.<br />
<br />
The starter fired a shot and we were off into a drag race into the first obstacle. This was a large cylinder with 2x4s attached and chain link fence to grab onto and pull up to the top, I got there first and blasted as high as I could and let the Innov8s do the most of the work and flew off the other side to the next obstacle.<br />
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<br />
This would be a set of bleachers...yup, the first 4 feet were missing so it was basically the corral wall at your local Spartan race but then you keep running the bleachers up and down the other side which I thought was kind of unique yet I moved through with ease and even managed to lengthen my lead over the field of 5k and 10k runners at this point. Moving on to the next obstacle was the first of a section of rock crawling obstacles you would see long travel jeeps attempt not us silly humans....but here we were running up and over these closely spaced boulders going up and down left and right through those rocks and even a series of concrete culverts laying every which way leading me to bound hop, balance, and leap through it all and down the backside into a steep wooden wall. This wall was all of 40% and had a rope you could use to traverse the spaced pieces of 2x12s leading to the top and I just bounded up without the rope with a bit of speed and luck. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwaL0thj4SICCakPtTBGjA9bcwgRlouLHgE_KVc2u5bq9DgMFaUFAO1GV6IAltXwHtaMQm5fMgimgMP7l-zM662XIkegq42fH-BUhv-DqO14JkPO1JCbsM9GiFM2RbyuXT2fGbTuOl7JnN/s1600/13731706_926291827497717_6927877658659228162_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwaL0thj4SICCakPtTBGjA9bcwgRlouLHgE_KVc2u5bq9DgMFaUFAO1GV6IAltXwHtaMQm5fMgimgMP7l-zM662XIkegq42fH-BUhv-DqO14JkPO1JCbsM9GiFM2RbyuXT2fGbTuOl7JnN/s320/13731706_926291827497717_6927877658659228162_n.jpg" width="240" /></a></div>
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The course would spin you right around and down into a long mud bog that would just suck your legs in the mud and water which claimed many a shoe that day, but I ran through as light as I could imagine in my brain in hopes to be out quickly. I would like to think it worked and it must have cause I could no longer hear anyone behind me.<br />
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The next chunk of the course would be a series of rolling double track off road trails some were singletrack some were steep pitches of loose sand which would just zap the energy and speed straight out of your legs and into another section of boulders to navigate yourself up and through. <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirPlOChhLquztpHMDJF7dgbVziMA58uyL2_nlmymwNVw4wDgSdaUdqIVnUoO96zcerLDh2G0OWoUy2HTR_tvMrKlAsGvif4F6xsteK5wirQORXvzVgEjOblBjksx9HKcsQPDhI4KAsbePp/s1600/13776025_926292074164359_8608880032872156402_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVqOYbzf_XyoKlyyOMGEDWkS9jb-LIrBUJe1TnQL_K-aWx3V6AQKEdBLKIfCriLSvOtnXw2SsYfWwBn64CXauft6ipIubwomJC9ZV-8aqRXrwjAR2Xe8i2qN2V3J7pDt8wtGtj4CjVGvYS/s1600/13769364_926291844164382_2934940413339404418_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVqOYbzf_XyoKlyyOMGEDWkS9jb-LIrBUJe1TnQL_K-aWx3V6AQKEdBLKIfCriLSvOtnXw2SsYfWwBn64CXauft6ipIubwomJC9ZV-8aqRXrwjAR2Xe8i2qN2V3J7pDt8wtGtj4CjVGvYS/s320/13769364_926291844164382_2934940413339404418_n.jpg" style="cursor: move;" width="240" /></a><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
<br />
The next part of the course would bring you into the grandstand area through some large timbers to hurdle, a set of tires to run through as well as wall to climb over in which there would be no dislocating of a shoulder this time around.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVqOYbzf_XyoKlyyOMGEDWkS9jb-LIrBUJe1TnQL_K-aWx3V6AQKEdBLKIfCriLSvOtnXw2SsYfWwBn64CXauft6ipIubwomJC9ZV-8aqRXrwjAR2Xe8i2qN2V3J7pDt8wtGtj4CjVGvYS/s1600/13769364_926291844164382_2934940413339404418_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYRJJPS38Rxr-QcwYFvpxMozQR_8viDSQPqbXWhNonoj3KD4imp1qiYGyyauOqHgL8Qmv3MPr8U6_E6rKpviJRzxilWD2Nitw7ODxQDACKRtnz3lpl59F4H9LAn2R8Fb288dhyphenhyphen5XQyGwcl/s1600/13697156_926291897497710_3858528196320764925_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYRJJPS38Rxr-QcwYFvpxMozQR_8viDSQPqbXWhNonoj3KD4imp1qiYGyyauOqHgL8Qmv3MPr8U6_E6rKpviJRzxilWD2Nitw7ODxQDACKRtnz3lpl59F4H9LAn2R8Fb288dhyphenhyphen5XQyGwcl/s320/13697156_926291897497710_3858528196320764925_n.jpg" width="240" /></a><br />
<br />
Also in this area of the course I would encounter a large wall of tires to climb up, over, and down heading to a series of crawls under wires, crawls in tubes, but the crawling would be broken up by a water slide, and a large pyramid of hay bales in which I actually enjoyed the most as it was more of an agility test for me and I really enjoyed it. there would be another crawl under a snow fence before crossing the finish line after making another lap around the course.<br />
<br />
The finish of the race was confusing but completed in a way that I was happy with the outcome, but left me wanting more. So what would any self-respecting person on <a href="http://www.teamstrengthspeed.com/" target="_blank">Team Strength and Speed</a> do????? Simple, do another lap, so with permission I would lace up the muddy shoes and head back out to the start and just go do some obstacle training, but I would be surprised to see another team of 11 called "The Chix From the Stix" literally just starting and asked if I wanted to run with them and I did so I walked them through the course and would pick up my pace to get to the obstacle so I didn't hold them back from enjoying the course as a group without me in the way and they seemed to enjoy it so I kept going on with them till the end completing both my laps and theirs for a total of 20K of OCR for the day. Waiting for me at the finish was a crisp $100 for my days effort and the title of the first ever champion. <br />
<br />
It was a fantastic race with unlimited venue opportunities. I will be glad to help them out from a design stand point going forward and it benefits the American Cancer Society, which I am very much in support of. What, no mention of the hot weather.....well it was that fun out there I kinda forgot about it, it was a solid 85 as I left the venue....ahhh well sometimes it's about the experience not the conditions.<br />
<br />
However!<br />
<br />
No issues with shoulders and felt great going that far, but I still need to get my grip stronger, I think that is a never ending battle just watching how gassed even world class climbers get on Ninja Warrior lol. We continue on though.....<br />
<br />
Here's the next couple of adventures<br />
<br />
8/6 - Hank Aaron 5K - Milwaukee <br />
8/20 - Chicago Terrain Race<br />
9/3 - Manitowish Bad Dash OCR<br />
9/17 - Mississippi Mud Run OCR<br />
10/16 - Either OCR Worlds or Whistlestop Half Marathon<br />
Others I am eying up.<br />
UW-EauClaire Blugold 8K Invite (College XC Race)<br />
Nutty Trail Run 5K hilly as hell 5k<br />
Buck Rut 5K Trail Run also hilly as hell <br />
Cyclocross Bicycle Racing either in Minnesota or Northcentral Wisconsin<br />
If I am feeling good before training starts up again I many do some snowshoe racing and/or the frostbite 8k, fatbiking....I don't know, we'll see how the season progresses.<br />
<br />
Till then just keep "pushing so hard till your veins pump battery acid and then push some more" - Evomo.com<br />
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Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-3879173592153594972016-07-22T01:37:00.001-05:002016-07-22T01:37:57.862-05:00<div dir="ltr" style="text-align: left;" trbidi="on">
Here it comes another post about OCR. (Obstacle Course Racing). Well the painful road of healing up this shoulder is getting closer to wrapping up as we keep working on building stability and strength back into it. I managed to do a 1 hour long kayak jaunt up and down the river with very little discomfort so I think we should be good to go if the doc agrees on Saturday. I had a few options to choose from. I could either go with the warrior dash near Mankato, the Alpine Adventure Challenge about an hour and a half from me, or go just a bit northeast to Crandon. The decision was more simplified and I chose not to chase a World Championship slot at least not this weekend and stay local on a course that on paper shouldn't create an issue with the shoulder. Looks like the http://www.<a href="http://www.legionnairemudchallenge.com/" target="_blank">legionnairemudchallenge</a>.com has another heat wave approaching us which really it's not the end of the world considering the Spartan race was no different not less than a month ago. I'm ready though, I have my <a href="https://www.humann.com/products/beetelite/" target="_blank">beetelite</a> and Jet Fuel ready to go. I think after this OCR I am waiting till the Chicago Terrain Race to see if I can avenge that awful placing at the Minnesota Sprint.<br />
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In the meantime I have been busy planning. A fun opportunity to bring OCR to some high school athletes had me building some obstacles in the garage. So there will be a short course race up at cross country camp in the next month. A video will follow for sure.<br />
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Other than that the other thing setting up shop in my brain is maybe adding a cyclocross race or two to the schedule this year. I've always been intrigued but these races tend to stay to the southern part of the state. <br />
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Until then I want to shoot some workout videos and such but that will have to wait till after this weekend's race. <br />
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Here's to some great racing this weekend!<br />
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<br /></div>
Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-57284370620824031422016-07-20T10:00:00.000-05:002016-07-20T10:00:01.150-05:00Profiles in Badassary<div dir="ltr" style="text-align: left;" trbidi="on">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfiRq6JM5FIrtRJTlwv5kLg5DF-pZEmMYNQ_VEYZOLZ_dZx36_1u7K2yCofmJKd_Lzmots3Rfzj3KoT2C4V6XACP-GbgeRpcDQg-LpOT_uWLLMcegiIbhTGOd4zgSEfRyLdD7Lx3_Co1z1/s1600/mrbadass.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfiRq6JM5FIrtRJTlwv5kLg5DF-pZEmMYNQ_VEYZOLZ_dZx36_1u7K2yCofmJKd_Lzmots3Rfzj3KoT2C4V6XACP-GbgeRpcDQg-LpOT_uWLLMcegiIbhTGOd4zgSEfRyLdD7Lx3_Co1z1/s320/mrbadass.jpg" width="317" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Being named "Badass of the Week" is far better than any trophy I've ever won - Justin Lund</td></tr>
</tbody></table>
<br />
A very fun interview by the guys at <a href="http://mudgear.com/">Mudgear.com</a><br />
<br />
<span aria-live="polite" class="fbPhotosPhotoCaption" data-ft="{"tn":"K"}" id="fbPhotoSnowliftCaption" tabindex="0"><span class="hasCaption">"My first OCR race was the last real moment of accomplishment that my step dad and I shared before he passed away late last summer of esophageal cancer. He was so interested in how this OCR stuff worked and he being a baseball and football guy for him to really take to an endurance sport with such interest made it that much more special." </span></span><br />
<span aria-live="polite" class="fbPhotosPhotoCaption" data-ft="{"tn":"K"}" tabindex="0"><span class="hasCaption"><br /></span></span>
<span aria-live="polite" class="fbPhotosPhotoCaption" data-ft="{"tn":"K"}" tabindex="0"><span class="hasCaption">Introducing Justin Lund, our profiled badass of the week. Read more about him. <a href="https://www.facebook.com/l.php?u=https%3A%2F%2Fgoo.gl%2Fj92vQE&h=VAQGkMkNK&enc=AZNumnqOFt-EWpS-BQFDDT7OMXbvCaAaveoxWlylqF3JMgXFpDqqxYDOlZMR2Fp0zvSLvHDYUkMGEdfAeQPxgWH2CjP9G33XAEDGBXjYMM8Oj011_uOWh3YmQ_vSIqit0mBLsaDWMZwiUUv2GU93apbx&s=1" rel="nofollow nofollow" target="_blank">https://goo.gl/j92vQE</a></span></span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-2713190075461464662016-07-19T00:47:00.001-05:002016-07-19T00:47:17.132-05:00First OCR of 2016<div dir="ltr" style="text-align: left;" trbidi="on">
.....Better late than never, but it didn't come and go without incident unfortunately. <br />
<br />
Well I got my first taste of the Spartan Elite field at the Minnesota Sprint this past weekend and boy do I have a lot to say about this experience. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidS5NeqByESr7603zb9IC36PWVv-PmYissdY1_-j6vDdKJzVZMhw9gRA6G7pq30Trufv1XpUoXhXCfqo5gVtLfFPGagiyo8DOd4Qnj0uRSrM1bsKfk3sgZkO6K4DLWERR2rX1kjLEfJecF/s1600/spartandunk.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="259" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidS5NeqByESr7603zb9IC36PWVv-PmYissdY1_-j6vDdKJzVZMhw9gRA6G7pq30Trufv1XpUoXhXCfqo5gVtLfFPGagiyo8DOd4Qnj0uRSrM1bsKfk3sgZkO6K4DLWERR2rX1kjLEfJecF/s320/spartandunk.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Apex Predator Attacking</td></tr>
</tbody></table>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidS5NeqByESr7603zb9IC36PWVv-PmYissdY1_-j6vDdKJzVZMhw9gRA6G7pq30Trufv1XpUoXhXCfqo5gVtLfFPGagiyo8DOd4Qnj0uRSrM1bsKfk3sgZkO6K4DLWERR2rX1kjLEfJecF/s1600/spartandunk.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a> <br />
<br />
First of all, I am not sure where people stand on this, but I do my best to plan out my nutritional needs so I don't bonk at the end and timing of ingestion is crucial and it's relation to start time so imagine my discomfort when the race was delayed some 45 minutes cause the EMS crew wasn't there yet......I can understand the importance of that crew and I would come to need their assistance after it was all said and done, but we'll get back to that later, but DUDE!!!!!! you're messing with my program here and I was restless to say the least.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTAp3z3nhIA4SXkxbWTRls9c3WH8ZH3fNrKZvIzox03wsduvp4eyPZPZ5mZqHsKFY4JlNVZB4mkEM4_U2n2k87bHUnzFmJWrDJiHHiU9iSvvU2qR3xHqPcMeFX1cK88j0zRfaH4gGewsJ2/s1600/spartansandbag16.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a> <br />
<br />
Secondly, If you clicked the box that says "elite" you should certainly be expected to compete like one or start at the back of field. Now I learned my lesson as well as it is my fault that I didn't make my way around to start at the front or second row, but if your intent from the front is to get your picture on the local newspaper or walk the starting hill, get to the back there are people really looking to accomplish something out there. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTAp3z3nhIA4SXkxbWTRls9c3WH8ZH3fNrKZvIzox03wsduvp4eyPZPZ5mZqHsKFY4JlNVZB4mkEM4_U2n2k87bHUnzFmJWrDJiHHiU9iSvvU2qR3xHqPcMeFX1cK88j0zRfaH4gGewsJ2/s1600/spartansandbag16.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTAp3z3nhIA4SXkxbWTRls9c3WH8ZH3fNrKZvIzox03wsduvp4eyPZPZ5mZqHsKFY4JlNVZB4mkEM4_U2n2k87bHUnzFmJWrDJiHHiU9iSvvU2qR3xHqPcMeFX1cK88j0zRfaH4gGewsJ2/s320/spartansandbag16.jpg" width="301" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">No Double Sandbag :)</td></tr>
</tbody></table>
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<div class="separator" style="clear: both; text-align: center;">
Once we finally got started I wasted a lot of energy passing the herds of walkers in the "elite" field, but I would come to find out that this would not matter, not in the least based upon my finish. My goal was to make that chase pack hoping to keep tabs on the leaders and pick up on their lines and techniques but the start fiasco ruined that so I grinded it through the mud pits, over/under/through, monkey bars, and the 6 and 7 foot walls blah blah blah a lot of obstacles between the first and 24th. </div>
<br />
The first of my issues would begin at the z wall where I got much further this time but still did my burpees...all of them...and good form. Thought for sure I made a decent push towards the top 10 if not for sure the top 20, but lost a few spots there for sure as I kept hearing that bell as I did my penalty burpees. I would gain some of that back on the trail, but then the wheels came off starting with the 8' walls. Came down the hill doing my thing, minding my own business and take a run at the wall, grab the top and begin to pull up to get my leg over, but somewhere in that process I rotated my left shoulder funny and felt a pop and then numbness before I could swing the leg over and bailed off the wall. I reacted by popping it back to where it belonged but the damage was done. I did a 2nd attempt at the wall and actually made it without any issue as well as the 8 footer that came later on, soooooo I continued on and did some good work on the Herc Hoist, Sandbag carry, hurdles, some more walls of varying nature all up until the multi-rig where I had issue #3 for the day and the 2nd dislocation of the same shoulder (for those keeping track of this at home that's two of them on the same shoulder eeeeek) swinging from the baseball to the next device which I believe was a vertical short length of a wooden dowel or something. This time it took a little bit longer to get it back in but did so and went straight into more burpees in which I think I was up to 65 at this point including the atlas carry. The weakest portion of the day was definitely the bucket carry lots of stops on the way up and down, just favored the weak arm too much and at that point it was very much in my head what has just occurred not once but twice now on this 5 mile course I was definitely not strong here as I would see in the results the top 30 had now passed me by and even more would go by after a good but not good enough spear throw that gave me 30 more burpees to think about whether or not this rope climb was going to happen or not. So I have every expectation that I will be finishing up this race failing my last obstacle, but as luck would have it, this did not affect my shoulder and as a bonus I decide to no leg the rope climb up as a way to spite my misfortunes of the day. I would jump the fire, get my fitaid, medal, finisher shirt and some snacks and proceed to the medical tent in which I would teach them how I wanted my shoulder wrapped in Ice.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrPeBOZ4bmoNMSTnvImdqmkBIUL7043ch1S7PHgAbLIvKq_9PwvPB3__5KaLcoWMyDYMYQFxtPnoBZRkvNiOQZlH3Y2FZBMmfGj0ldtR_4glmC9kRoRdaI2LayT82BI3WBF_Iz5fO-555h/s1600/spartanfire16.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrPeBOZ4bmoNMSTnvImdqmkBIUL7043ch1S7PHgAbLIvKq_9PwvPB3__5KaLcoWMyDYMYQFxtPnoBZRkvNiOQZlH3Y2FZBMmfGj0ldtR_4glmC9kRoRdaI2LayT82BI3WBF_Iz5fO-555h/s320/spartanfire16.jpg" style="cursor: move;" width="231" /></a><br />
<br />
Results....Well not horrible considering, but a far cry from what I was trying to accomplish 44th overall in the Elite Field, but way too much time back from the leader and not easy to make up over a course that carried around 1400 feet of elevation gain in just over 5 miles.<br />
<br />
Here's the key takeaways. ONE! If you really think you can race up front start there or you wont see the leaders until after they already rinsed off post race. TWO! (and this is a big one) Warmup for your event....if you plan on climbing, pulling, pushing, etc warmup by doing the same. I truly believe if I had done some pushups, pullups, and dips before the race this would not have happened. THREE! I can do this, I knew where I was in the field after the initial start log jam going up the hill, I know where I was strong and weak which were things I really didn't know from last years race.<br />
I had a great time with some great friends and even met a couple of new friends and teammates <a class="profileLink" data-hovercard="/ajax/hovercard/user.php?id=674849531" href="https://www.facebook.com/josh.d.rundquist">Josh Rundquist</a> and <a class="profileLink" data-hovercard="/ajax/hovercard/user.php?id=790720656" href="https://www.facebook.com/kevin.a.hill.33">Kevin A. Hill</a>. Congrats to <a class="profileLink" data-hovercard="/ajax/hovercard/group.php?id=1040234676049760" href="https://www.facebook.com/groups/1040234676049760/">Strength & Speed Dev Team</a> on your results and resolve. Congrats to my roadtrip team of <a class="profileLink" data-hovercard="/ajax/hovercard/user.php?id=100005717222919" href="https://www.facebook.com/dani.whiting14">Dani Whiting</a> for taking 2nd in competitive female overall with a time placing her 10 if she ran elite female and <a class="profileLink" data-hovercard="/ajax/hovercard/user.php?id=1081941413" href="https://www.facebook.com/talyn.jones.5">Talyn Jones</a> for going competitive for a first time Spartan Racer placing 13th overall in competitive female....must be their coach lol.<br />
<br />
I will be back this year just not sure what race, but this is far from over. I have a lot of business to take care of in OCR and I'm just getting started. Congrats to all the racers OCR and non. Rest up and get ready for the next one.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEqnHjTD3oeElNp3iVHsxuW848aIJY_oUn-sR6E4GO8tJ4v8t8vaXLkE4ZA4xkmdlGt4YnY2U1aS9DqqJhCJC-NyoGHeoVSoJ5dMVYQhN8Y3iG0t6QA2xiPNVXXZxzGNY5OFRORe0UUlaS/s1600/victorywall16.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEqnHjTD3oeElNp3iVHsxuW848aIJY_oUn-sR6E4GO8tJ4v8t8vaXLkE4ZA4xkmdlGt4YnY2U1aS9DqqJhCJC-NyoGHeoVSoJ5dMVYQhN8Y3iG0t6QA2xiPNVXXZxzGNY5OFRORe0UUlaS/s320/victorywall16.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Always Fun To Race With Good Friends</td></tr>
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<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></div>
Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-244080799183443022016-03-09T23:42:00.001-06:002016-03-10T00:01:06.883-06:00Time To Start Writing About My MISadventures Again<div dir="ltr" style="text-align: left;" trbidi="on">
Let's take some time to look back on what's been happening since I've since left the MTB racing scene for the most part.<br />
<br />
To address one thing, I will never completely leave Mountain Bike Racing completely. If there is a race I can squeeze into my training I will via a WEMS race I will as I still love riding my bike as time would allow, mainly in the fall after my season wraps up.<br />
<br />
Well shit, this is what's been going on for the say....oh I don't know....2 or 3 years.<br />
<br />
Kidding....short story....I have a great family, great job, have coached some outstanding runners that I now compete against (Connor). We've purchased a home and our daughter started 4K and is now been around the sun cinco years. There's been some bad (lost my step dad a man I looked up to my young adult life as well as his father and also a nephew of his as well all in 2015 so forgive me if I give that year a big large middle finger and even larger F-U to last year from that aspect.<br />
<br />
All of that aside, I've been riddled by the injury bug and healed in time to still have a good race year at least it was in October when I realized a dream of running college cross at the UWEC Blugold Invite and cruised to a PR in the 8K distance (28:55) <b><i>*which was eclipsed already in 2016 Now it stands at 28:29 from an 11th place finish at this years Point Bock Run.</i></b><br />
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I also ran my first college indoor track meet on an indoor 5k at the UWSP Big Dawg Invite which wasn't horrible at 17:11.<br />
<b><i> </i></b><br />
2016 started off with a bang at the USATF WI Indoor Championships going under 10 minutes in the 3K at 9:54 which was good enough for a state championship at my age but just steps behind the overall winner at 9:51.<br />
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I would revisit the UWSP Indoor Big Dawg invite and challenge the mile and came out way ahead of where I thought I was with a 4:53 and I even beat a couple of college kids in the several strides of the race which felt awesome.<br />
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The breakthrough moment of the base building phase of this young season didn't come till this past weekend as I previously mentioned that PR I got at the Bock Run in Point. I had a plan to stick to my pace in that 5:40/mi pace for the first 3 and turn it up with a mile to go and it was the right move for time but not for placing. I was with a couple of guys for the first 3 miles of the race and somewhere around mile 3 I began to do something I thought couldn't happen, I tested my competition with surges going from 5:40ish to somewhere around 5:10 to see if they could respond and if so how quickly. This would go on for the 3rd mile and these guys would fight hard and with such grit, but it was too much at mile 4 when I made a big surge and that busted up the pack, but then I had a job to do by holding on to that surge till I crossed the line. I was always capable of running that pace, but I turned myself inside out doing it. That day I played a lot with those surges in which was something I would normally have died trying such a confident strategy it's almost scary. Wast it the right move? Sure at the time it was cause I got a two place move up, but had I just went around them and made chase, the top 10 was just ahead of me some 30 seconds up....damn, but it's early on in the season, I'm still in base phase and the only form of speed work has come in some fartlek runs.<br />
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"So what's all this shit for?" "Is that your best?" "How do you know when you've done all that you can do?" is something I asked at times, and well it goes like this.<br />
<br />
This shit is for me, I love the competition and I get to be in great shape and set a healthy example for my 5 year old daughter who is just starting to take interest in running and soccer along with other activities such as dance.<br />
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An eye opener was last year when I did a Spartan Race and let me tell you that it is the true test of what a real athlete is....don't believe me ask Hunter McIntyre a pro who destroys just about anything he trains for. Hell ask any OCR (Obstacle Course Racer) athlete and they will talk your ear off with all of the work and how fun it is to do these races while getting completely thrashed, or simply do one yourself. My mission after the Minnesota Spartan last year was to come back in a year and enter as an elite. This means becoming a complete athlete not just a runner cause you will get burned on the heavy lifts and carries, not just a lifter or crossfitter cause you gotta have endurance speed and agility to do this stuff in addition to incredible grip strength.<br />
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So in my one year transition to becoming an OCR Elite (hopefully elite) I've changed a lot about what being an athlete meant to me. I lift heavy, I can do muscle ups, I can bang out 30+ pullups just cause, thrusters, squats, deadlifts, kettlebells, agility ladders, rope climbs, jump rope, incline treadmills, crossfit have all become welcomed additions to my madness and so that meaning of the word Athlete means being the best all around complete animal predatory in nature that doesn't rest till the kill is done.<br />
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I'm getting there though, but I have learned so much about myself and I feel pretty damn good about it.<br />
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So yeah at any given moment a workout or race sure as hell was my best....for that day, but don't mistake that for settling for it being the best I can do. I don't think I can get to that point cause everyday I discover another level I wasn't at the day before and it's a great feeling. There will be a day where I get to the end of a race and I will know that I did everything I could as an athlete and it will be nothing short of euphoric.<br />
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Not sure how I got here, I guess I loved doing so many things. I love mountain biking, but I love running, I get quirky from there cause I love grunting in the weight room like some of these body builder types and crossfit armies. I got to play on the crossfit equipment and climbed ropes like a spider monkey and was hooked. Can't wait to see what happens next, can't wait to share what happens next. I have more running races to do, but come June 25th the gloves are off and I will not be denied my dream.....being on the Spartan Podium.<br />
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Cool things<br />
<br />
1. <a href="http://www.youtube.com/watch?v=0VQyNhcs1sI" target="_blank">Hunter McIntyre</a> - Destroying Stone Cold Steve Austin's Broken Skull Challenge. This dude is one a few I am following due to his confidence and ability as well as his shear "tear you apart" attitude.<br />
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2. <a href="http://www.neogenissport.com/BeetElite" target="_blank">Beet Elite</a> - I've just started using this as a race day formula. The science is there and it works for me. Check them out.<br />
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3. <a href="http://www.spartan.com/" target="_blank">Spartan Race</a> - This event is legit, I can't say enough about the course designers, organizers, and volunteers. It's a community of badassery and I love being in the middle of its macho madness<br />
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4. <a href="https://www.crossfit.com/what-is-crossfit" target="_blank">Crossfit</a> - Especially thrusters. Think this stuff is for pussies????? Do Fran unbroken then we can talk. I've never experienced anything like it. Hardest workouts on the planet in my opinion but you feel like a barbarian after you're done. #worthit<br />
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5. Epsom Salt - I've had some issues with my leg over the last couple of years. A bath in this stuff sure loosens things up a bit, don't knock it till you try it.<br />
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6. <a href="https://buy.garmin.com/en-US/US/prod529988.html" target="_blank">Garmin Forerunner 235</a> - Wrist heart rate gives you all sorts of new data, plus tracks sleep movement steps and running cadence. Perfect my A.D.D (I have it therefore I can joke about it so basck off) has something else to look at.<br />
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Till next time, don't be motivated, just get out and do it.<br />
<br /></div>
Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-41128650147099247572014-10-19T23:08:00.001-05:002014-10-19T23:08:18.218-05:00Still Here!<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
Still here. Breathing, watching my daughter grow, moving on with my career, planning for our future, supporting the athletes I coach, and yeah once in a while I get to compete to. 2014 from January to current has been nothing short of epic, but wouldn't come without some obstacles and hard decisions.<br />
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<div style="text-align: center;">
<b>USATF Indoor Midwest Regional </b></div>
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<a href="https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-xfa1/v/t1.0-9/10013279_10153892346135433_947178563_n.jpg?oh=e443b73f2f97cad0d219239764ed670c&oe=54B36FBE&__gda__=1421340610_d022107e01d2ff2f92a58f1476279f61" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" class="spotlight" height="200" src="https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-xfa1/v/t1.0-9/10013279_10153892346135433_947178563_n.jpg?oh=e443b73f2f97cad0d219239764ed670c&oe=54B36FBE&__gda__=1421340610_d022107e01d2ff2f92a58f1476279f61" style="height: 728px; width: 546px;" width="150" /></a><br />
Started off with a USATF Indoor Regional event down at Carthage and I made a hard choice to go down there with the hopes of tougher competition and wasn't pushed at all taking both the 800m and 3000m titles at times I would rather not post. I may have the medals to say I am the Midwest Regional champ, but would get smoked had there been runners there fitting of that kind of race....bummer, lesson learned.<br />
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<div style="text-align: center;">
<b>April Fools Run </b></div>
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<a href="https://fbcdn-sphotos-b-a.akamaihd.net/hphotos-ak-xfp1/v/t1.0-9/10151795_10152326053035259_510752720_n.jpg?oh=9845905bb5804d66ed4f9d6ee022dfec&oe=54ED3BD4&__gda__=1421209982_6d57b566bf3c6bb0af594455091b6d45" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" class="spotlight" src="https://fbcdn-sphotos-b-a.akamaihd.net/hphotos-ak-xfp1/v/t1.0-9/10151795_10152326053035259_510752720_n.jpg?oh=9845905bb5804d66ed4f9d6ee022dfec&oe=54ED3BD4&__gda__=1421209982_6d57b566bf3c6bb0af594455091b6d45" style="height: 728px; width: 546px;" /></a>I would then get into my first title defense at the April Fools Run in Minocqua and successfully won the 10k overall for the 2nd straight year. The course was seriously icy and I did in fact see an ambulance tending to a runner on the course that may have hit the deck hard enough to do some damage. This would be the first of many events I would run with Chad and Dustin who are both improving at great rates and love their passion for racing. <a href="http://tandhtiming.com/assets/2014-results/2014-Fools-Run-10K-OA.html" target="_blank">Results</a> GPS 10K: 36:44 <b>2013:</b> 38:48<br />
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<div style="text-align: center;">
<b>WORS - Crystal Lake Classic</b></div>
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I wouldn't race again on foot till the Rockin' Tomahawk Half Marathon, but would sneak in a mountain bike race in Rhinelander. The WORS Series makes its annual trip to the Northwoods and the Camp Tesomas Scout Camp. I took the Vassago Jabberwocky Singlespeed for a long overdue trip through the tight ribbon of singletrack for the first ride of the year and I managed to survive. Entered the sport 30-34 class and thought I would get own by all these geared bikes, but had fun, jumped on the 2nd box of the age group podium with an overall finish of 3rd overall after an hour of racing. Would this be my calling back to the sport? No, I am having way too much fun running fast. <a href="http://www.wors.org/results/results.php?year=2014&race=2&type=o&cat=sport&code=m" target="_blank">Results</a><br />
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<b>Rockin' Tomahawk Half Marathon </b></div>
<a href="https://scontent-b.xx.fbcdn.net/hphotos-xap1/v/t1.0-9/10441147_10154507131210433_8139020657897489212_n.jpg?oh=51f437053c4d991863b768260b528fe8&oe=54EEA868" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><img alt="" class="spotlight" src="https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-xfp1/v/t1.0-9/p417x417/10426834_10154248991725433_8622258182655217912_n.jpg?oh=f2f0c08690168dab1afda4f00f01e8cd&oe=54EDF88B&__gda__=1421125490_54a8ab7a22423b5e0fce98c00419d116" style="cursor: move; height: 664px; width: 664px;" /><br />
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Last year I tried out running a half marathon for the first time and got a little hooked. I would push the limits only weeks after contracting pneumonia. I finished 4th overall last year and first in my age group a year ago and would be another battle with area favorite Matt Radtke. I would push through the first 1200m and put some distance between Radtke and myself but UW-LaCrosse's Matt Eidenshink would push the pace well above my redline early and I would never make the view of him appear any larger for the duration of the race until I crossed the finish line 2nd place behind him. I had a PR of 1:18:54 according to my watch and would be the last half marathon of the year due to some hard choices I had to make. <a href="http://tandhtiming.com/assets/2014-Rockin-Tomahawk-Half-Marathon-Overall.html" target="_blank">Results</a>: <b>2013</b>: 1:24:30<br />
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<b>Pow-Wow Days 5K </b></div>
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<a href="https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-xap1/v/t1.0-9/10649583_10154628695785433_7760190915132458432_n.jpg?oh=46221c1aee5423018d622b8c93859b2c&oe=54B956DC&__gda__=1425296265_4a74384efec057e790ca08a8f6f0e196" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" class="spotlight" height="150" src="https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-xap1/v/t1.0-9/10649583_10154628695785433_7760190915132458432_n.jpg?oh=46221c1aee5423018d622b8c93859b2c&oe=54B956DC&__gda__=1425296265_4a74384efec057e790ca08a8f6f0e196" style="height: 720px; width: 960px;" width="200" /></a><br />
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Each year I gear up for the hometown 4th of July pow wow days 10k. Each
year I would put this on my calendar as an "A" race and this year I was
experimenting with trying to hold onto a 4 week peak and it wouldn't
work as I felt almost out of shape coming to the line, but still PR'd in
that distance averaging less that 5:50 per mile. I would have the best
competition of the year at this race and I would eventually lose my
first age group of the year, but posted a time I would be happy with a
35:43 and 5th overall <a href="http://www.pttiming.com/event/show/92178134#/results:&start_key=000001/OVERALL/0000000001/62&current_page=1&res_per_pg=50&sort_col=CURRENT&sort_dir=ASC:1413683511794" target="_blank">Results:</a> <b>2013:</b> 36:59 4th overall.<br />
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<b>Bear Cupboard 5K </b></div>
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<a href="https://scontent-a.xx.fbcdn.net/hphotos-xfp1/v/t1.0-9/10361279_10152554296695259_8949349129354858210_n.jpg?oh=5d525da673b21c53bcda7c951b4eeb2a&oe=54B5BCDF" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" class="spotlight" src="https://scontent-a.xx.fbcdn.net/hphotos-xfp1/v/t1.0-9/10361279_10152554296695259_8949349129354858210_n.jpg?oh=5d525da673b21c53bcda7c951b4eeb2a&oe=54B5BCDF" style="cursor: move; height: 728px; width: 546px;" /></a></div>
<a href="https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-xap1/v/t1.0-9/10532364_594006410716324_1373391488848902169_n.jpg?oh=76c86b0a82a2ff55acb4b62f6bf9998a&oe=54AAA104&__gda__=1421029336_c3a8a2922f09d799748b00c1837f3a9e" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" class="spotlight" src="https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-xap1/v/t1.0-9/10532364_594006410716324_1373391488848902169_n.jpg?oh=76c86b0a82a2ff55acb4b62f6bf9998a&oe=54AAA104&__gda__=1421029336_c3a8a2922f09d799748b00c1837f3a9e" style="height: 728px; width: 546px;" /></a>I would then get into a 3 races in 3 weekends situation having to do them all since they were all close to home with good competition. First up was another race that I did the year before and had a good time with it despite a high mileage week coming into it. This year I took some rest prior and it would produce a new 5K PR and milestone for me. Once again Dustin, Tyler, Chad and I would line up and let it rip. Perrin Hagge would rip a 16:10 I would come through in 2nd at 16:58 with Dustin, Tyler, and Chad all coming home with personal bests and hardware for their efforts. <a href="http://tandhtiming.com/assets/Bear-Cupboard-5K-OA.pdf" target="_blank">Results: </a><b>2013:</b> 17:30 4th overall.<br />
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<b>Mike Ross Memorial 5K</b></div>
The Mike Ross Memorial Run was also in Minocqua but different course. It follows the same basic course as the April Fools run when the conditions are good enough to run the Bearskin, but as I would soon find out, there would be no improvement from the weekend prior. I was gassed early on but still managed to hold on to 3rd overall at 17:35. Once again our group would do well and come home with hardware and even some raffle prizes...I was already looking forward to next weekend at home to defend my 10k title at the Don Lintereur Memorial.<br />
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<b> Don Lintereur Memorial 10K</b></div>
<a href="https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-xpf1/v/t34.0-12/10595928_10152149671700518_963302813_n.jpg?oh=1749423f7e4fe9df215ffa29c6d92a91&oe=54478D08&__gda__=1413896444_df498a24f78646500a7f36527594f098" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" class="spotlight" src="https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-xpf1/v/t34.0-12/10595928_10152149671700518_963302813_n.jpg?oh=1749423f7e4fe9df215ffa29c6d92a91&oe=54478D08&__gda__=1413896444_df498a24f78646500a7f36527594f098" style="height: 728px; width: 546px;" /></a>This would turn out to be a hot and humid race. So much to the point where I handed off my sunglasses in which I could not see from the humid conditions. The hills on the revamped course would also test my limits after racing hard the past three weeks. It became a test of who was coming with me for the first mile in which no one would volunteer to push the pace as if they knew the heat that was awaiting us almost two miles in. I managed to keep the pace under 6min/mi for the first half, but would struggle in the end. I did split a 17:42 in it was a 5:22 mile to start with and a decent 36:47 and repeat champion. <a href="http://www.performancetiming.com/admin/results/overall1%5B3%5D.pdf" target="_blank">Results:</a> <b>2013</b>: 36:23 1st overall<br />
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<a href="https://scontent-a.xx.fbcdn.net/hphotos-xap1/v/t1.0-9/10580203_10154507134390433_2155906947382359605_n.jpg?oh=a4f70413e6398dc6cd2b8b33b48762ed&oe=54B9D65B" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" class="spotlight" height="200" src="https://scontent-a.xx.fbcdn.net/hphotos-xap1/v/t1.0-9/10580203_10154507134390433_2155906947382359605_n.jpg?oh=a4f70413e6398dc6cd2b8b33b48762ed&oe=54B9D65B" style="height: 720px; width: 480px;" width="133" /></a>Each year after the Tomahawk Cross Country Teams annual trip up to Bond Falls for CC Camp we come back and host our alumni race. In the last couple of years we've been fortnuate enough to have a great deal of competition to push the times down and this would be my last effort till mid September, but I didn't know what was coming. Bryan and I took off at a moderate pace no faster than 5:30 at the mile and really pushed going down the hogsback to never see him again. He would finish first and I would come in a solid 2nd with a personal best of 17:46 on this course a year ago. This year it was just me out there and while I did make a workout out of it, it wasn't enough to bring down my time and only managed a 17:56. On the bright side no pneumonia this year...more on that one later.<br />
<a href="https://scontent-b.xx.fbcdn.net/hphotos-xap1/v/t1.0-9/10441147_10154507131210433_8139020657897489212_n.jpg?oh=51f437053c4d991863b768260b528fe8&oe=54EEA868" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" class="spotlight" src="https://scontent-b.xx.fbcdn.net/hphotos-xap1/v/t1.0-9/10441147_10154507131210433_8139020657897489212_n.jpg?oh=51f437053c4d991863b768260b528fe8&oe=54EEA868" style="height: 720px; width: 480px;" /></a> <br />
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I wouldn't race again till the first weekend in October and boy did I pick a good one. I raced in the first annual nutty trail run and the name does no justice to the type of person who would enjoy the elevation on this course. I personally loved it and made sure to check on the availability to train on this course in the future. I mainly challenged myself in the snow and cold and relentless hills and and and wow! Time wasn't good, wasn't expecting it to be, but it was just what I needed. <a href="http://tandhtiming.com/assets/2014-results/Nutty-Trail-5K-2014-OA.pdf" target="_blank">Results:</a> 19:48 GPS 5K 1st overall.<br />
<a href="https://scontent-a.xx.fbcdn.net/hphotos-xap1/v/l/t1.0-9/10653533_10152740082925842_4938223573848462440_n.jpg?oh=04c1881ffc7875e81090f0b5ec641ca8&oe=54F8A37F" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" class="spotlight" height="320" src="https://scontent-a.xx.fbcdn.net/hphotos-xap1/v/l/t1.0-9/10653533_10152740082925842_4938223573848462440_n.jpg?oh=04c1881ffc7875e81090f0b5ec641ca8&oe=54F8A37F" style="height: 729px; width: 410px;" width="179" /></a> <br />
<a href="https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-xap1/v/t1.0-9/10665079_10154660497475433_4120869970244637918_n.jpg?oh=f955a9fa03b7ac83d476ad1f8a4471b8&oe=54BDE76B&__gda__=1420652606_41155fea7fbb88a68eb7e3fc098b7608" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" class="spotlight" height="320" src="https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-xap1/v/t1.0-9/10665079_10154660497475433_4120869970244637918_n.jpg?oh=f955a9fa03b7ac83d476ad1f8a4471b8&oe=54BDE76B&__gda__=1420652606_41155fea7fbb88a68eb7e3fc098b7608" style="height: 728px; width: 410px;" width="180" /></a><br />
I am not planning much on the horizon but with the over 1500 miles i've logged, I can pull the trigger on a race taper pretty quick and finish the season on the highest of highs. Some races I've got circled are the Eastbay Turkey Trot as defending champ, Footlocker Midwest Regional Championships, WI-IL Border Battle, USATF Wisconsin State Championships, Frostbite 5mi. I have so many listed due in part of my work schedule I will only be able to do one or two of these so stay tuned as I reach for some sub 16:30 5K, 4:45 mile, and one or two more championships along with 1800 miles.<br />
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Thanks go to Saucony, Infinit Nutrition, and support from my family, friends, competitors, and THS Cross Country and fellow coaching staff members from that team.<br />
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Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-82758263682043977202013-09-25T22:35:00.001-05:002013-09-25T22:35:14.248-05:00What a Ride<div dir="ltr" style="text-align: left;" trbidi="on">
This has been a wild ride. The past month has been beyond stressful from an athletic point of view. After we got back from our annual cross country camp I developed an illness that would lead to pneumonia so after 10 days completely off of running and only 2 weeks away from the Fox Cities 1/2 Marathon. I got a few good days of solid workouts and tempo runs, but I would get sick again just 6 days from race day. I managed to shake it with about a day to spare, but as I am sure you could imagine, I was nervous, was I ready to run fast, could I break 1:20, would I stay within 1:30, hell at one point I wondered if I would finish or run it at all. Friday I tuned all that garbage out and just threw out all of my excuses and by race day I fell right back into race mode and attacking every mile with surgical precision. I felt the start was conservative for my normal style but for the best as I was cooked at the finish. My first 5k was solid, second did lend itself to me working on that for next year. Fueling at mile 7 went smoothly. And my last surge to the finish left me with no kick but probably would have been able to go if needed. All in all this ended up being a great race on a stellar course and despite all of the obstacles I was able to improve my time by over 5 minutes to just under 1:20 according to the gps. 12th overall out of over 2700 runners. 2nd out of 167 in my age group. <br />
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I have a couple more lined up to finish out the year here in tomahawk, Stevens point, and possibly Wausau or Milwaukee .</div>
Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-63401894055332794132013-01-07T23:26:00.002-06:002013-01-07T23:26:25.489-06:00Bringing In The New Year '13<div dir="ltr" style="text-align: left;" trbidi="on">
What an end to 2012! Daughter turns 2 just before Thanksgiving, we move out to a beautiful house with some acreage, I stick with a routine and stay healthy as well as logging time on skis, bike, snowshoes and running shoes all the while putting time in the weight room going beef! <br />
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2013 Brings some big changes, with the bike shop opening soon. Bikes should begin showing up, parts and tools need to be ordered, marketing plans coming together and oh so much more. Changing Gears is opening in Tomahawk and people are pumped. I've done some digging in the archives at my employer gaining some history about silent sport activities to maybe publish some day.<br />
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Also, changing is my focus. Since I've become healthy again I've really focused on running, but now kicking it up to 10k which was my strong suit anyway despite winning a 5K in 2012. A lot of the changes in my training and racing is mainly cause I don't have the time to log ridiculous miles on the bike anymore or at least for now. I am focusing on running logging anywhere from 20-60 miles per week, with some BMX riding and Singlespeed riding to work on my tech skillz for when the little one is not so little anymore.<br />
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It's cool though, I'll continue turning pedals on the Singlespeed living <a href="http://www.twinsix.com/">Metal</a> the only way I know how....This Metal/TwinSix bravado is not just some cool shirts for cyclists it's a lifestyle, working at a bikeshop, riding to work, racing on weekends on the dirt in WEMS, or BMX Track or whatever, hell I would wear a jersey to a 10k depending on conditions.<br />
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One thing that stays consistent is the support from <a href="http://www.infinitnutrition.us/">Infinit Nutrition</a>. I've learned to stick with what works and haven't changed since 2008.<br />
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Training has been good though, I can't be happier if I tried. Down at least 15 pounds from this time last year with no BS travel to mess that up it's been nice to stay on track and not eat out at restaurants every night. Working with the Track and Cross Country kids at the local high school certainly helps things progress and keeps me sharp. I toward fall when things were winding down I was still running a 5:04 mile???? it can only get better in '13. Time to crawl into the pain cave.</div>
Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-25819863328074223552012-11-05T10:06:00.000-06:002012-11-05T10:06:05.444-06:00Post #201 - 2012 Buck Rut 5K Trail Run<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqzbWJUAaVma_sJyNx3AgHGgbUWDb_IGPPdiGXSJ7QumTY2VIeDRL2SrWJXTSGhj38luBqpAH9uOGJ9MvrdHdc3xNn4v3UQZnVEwfKiYF9uty2A4aT12CAGkSGznRewr-bPgxZzJ4VCzk0/s1600/buck1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqzbWJUAaVma_sJyNx3AgHGgbUWDb_IGPPdiGXSJ7QumTY2VIeDRL2SrWJXTSGhj38luBqpAH9uOGJ9MvrdHdc3xNn4v3UQZnVEwfKiYF9uty2A4aT12CAGkSGznRewr-bPgxZzJ4VCzk0/s1600/buck1.jpg" /></a>Over the past 200 posts I've really focused on Mountain Biking with every now and then a blurb on Cross Country Skiing, Snowshoeing, Illegal Snowbiking, and yes even running. As I mentioned before, with the way things are going with spending time with the family, moving to a new home with 17+ acres to maintain and a house that needs some TLC along with following my passion for coaching for the Tomahawk Cross Country and Long Distance Track programs, i've had to make the best of my time available to excel at one sport. With that being said I took on the journey of running endless miles to try and pick up some speed and I couldn't be happier with how my season went and it all came to a great end this weekend....I think....<br />
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First of all, I love the fact that the folks at Minocqua Winter Park opted for a later start time, but as in the last couple of races I was still the first person to show up to preview the course and pick up my bib number. I ran the first mile, stretched, walked the second mile and finished it up with a faster jog to the finish line. <br />
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Secondly, this place is a killer course and I will definitely be back as I couldn't believe the hills, I knew early on with the fact that on top of the hill I would be greeted by a path to a cell/radio tower coincidently enough called "Vo2 Max Hill" which was fun to walk and curious to see how the racers would handle it.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHegeajjXth-gp7VK6kOATrVGadNkTkonfRzBW7UURIjb3rTba6IHfGStQd_yI1LfcasoOKuh74bCUTVLchthj4xk6dIPEr4-zy7e1LGFMtWle69pZvyf5kyd_czYqsRZG5VAXi8Y4nBwt/s1600/buck2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHegeajjXth-gp7VK6kOATrVGadNkTkonfRzBW7UURIjb3rTba6IHfGStQd_yI1LfcasoOKuh74bCUTVLchthj4xk6dIPEr4-zy7e1LGFMtWle69pZvyf5kyd_czYqsRZG5VAXi8Y4nBwt/s1600/buck2.jpg" /></a>To continue on with the story, it was cold, but I remembered that I had some embrocation (Brian Matter's Full Heat from Joshua Tree) left over from skiing this past winter and decided to give that a try and run in a tank and running shorts lol! Not too many were brave enough otherwise. We lined up with everybody shivering ready to let out onto the course. I got off pretty well no issues ran with the Rhinelander Cross kid for about the first 800m. I told myself to stick to my pace and think about the 1.5 mile mark where it starts to go up in a hurry and would cross mile 1 at 6:08 pretty slow going, I thought I would start to pick it up after that and start attacking the hills which I didn't seem to have the pop I needed to gain the time I needed back on the two leaders, but they were still in site. Once the endless hills finally ended at the 2 mile I began to start opening up the stride and with about a half mile left on the flattest section of the course I began to kick, but just didn't have enough course to catch the 2nd runner finishing 3rd overall and first in my age group. My time wasn't pretty, but I gotta tell ya that the course was slightly longer than a 5K and wow did I mention the climbing???? 19:14. <br />
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There are still a couple of events left this year before winter closes it's fists on Wisconsin, not sure what if anything will come up, but that will depend if I get out on a run on a regular schedule.<br />
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Till then have fun keep the rubber on the ground whether you roll it or lace em up!</div>
Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-83000008110761765392012-10-11T10:40:00.001-05:002012-10-11T10:40:55.453-05:00Keep Running<div dir="ltr" style="text-align: left;" trbidi="on">
I'll tell you what, I am enjoying this running thing and not enjoying the negative publicity on the pro scene of bicycle racing. I am going to continue to ride my bike with friends on group rides, but training for elite mtb racing is taking a back seat for the short term future. Will I be back? Sure, I think so, but I think enjoying the sport or comp races on my salsa singlespeed will be the go forward and that may be few and far in between. Bring on the 5/10K's.</div>
Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-12750942695798819802012-09-22T14:23:00.005-05:002012-09-22T14:23:59.595-05:00Wausau Fun'd Run 5K<div dir="ltr" style="text-align: left;" trbidi="on">
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Got up at the butt crack of dawn to head down to Wausau in hopes to "race" a 5K. I put race in quotes because when I first started running again in January, it was all about making sure I would finish with the knee problems i've had over the last 10+ years. I would get to the venue and get out of the Aztek greeted by gusts of cold winter like air that almost crystalized my lungs with ever inhalation. </div>
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<b>Pre-Race:</b></div>
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I walked the first thousand meters of the course which felt like a lot of rolling tight and twisty terrain, I had to make sure I left the bike shoes and mountain bike in the car as it felt a lot like singletrack. The course then opened up just before the 2K mark which looked a lot like the picture above for the rest of the race. I would jog the 2K to 3K, walk, and then jog the 4K to finish line for my warm up. After registration and many stops to the porta-john, I pinned on the number, put on my spikes (yup I wore cross spikes as it was pretty slick out there) and did a 200 meter acceleration with 10 mintues to go to the start. I felt loose and fast and was ready to bring the <a href="http://www.twinsix.com/">metal</a>.</div>
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<b>After The Gun:</b></div>
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At about 9:00am the gun sounded and the race was off and I got a great jump, in fact, I had a gap of about 10 seconds going into the trails which was less than 300m. I gotta tell you though, that this was far from my strategy, I thought maybe since the first mile was so challenging that I would sit on the leader's shoulder and then attack at the 1 mile, but I never got that chance and had to switch to "Plan B". Plan B was to stay in front and attack every hill like I was being chased by wolves and I was being chased by a damn fast wolf in Chris Borchardt! I get to the 2K marker and realized that I have a guy that's really trying to bridge up this gap and so then it became a race. First, he would gain some ground and then around the corners when he can't see my pace I would go into a 200m burst to extend it back out again. Same thing would continue on the flats for the 3K and going into the one last little hill on the backside just before the 4K mark I kicked it hard up the hill, but he was still coming and managing to stick around 5-10 seconds back. I was starting to wonder how I was going to do in a sprint finish as I was starting to get sloppy on form, but as soon as I seen the 4K banners I took off and just gutted out the last 1000 meters which felt like forever, but then I see the clearing, I look back and 2nd place was still just as close as he has been the entire race. I give one final kick and cross the finish line first overall with Chris Borchardt from Wausau taking 2nd 10 seconds back according to the results, but it felt like he was much closer. Time wise, I felt like this was a seasonal best time, but the course was further than the 5K as advertised, probably a full 1/4mile if not more, as we knew that last mile was just a hair over 6 minutes and our first two were much faster. Felt more like 17:50's. What a fun course and great people, I'll be back for sure as long as cross doesn't conflict next year. </div>
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<b>Impressions:</b></div>
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It was great to get my first overall victory in the 5k of which I can't honestly remember the last time I won overall or if I even did, but this was definitely a huge achievement and against quality talent. Chris was a UW-Oshkosh Alum and has won many 5k's and part of the Wasuau Area Runners club which produces some damn fast runners!</div>
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<b>Next Up: </b></div>
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Buck Rut - Minoqua (Another Trail Run - very hilly) This is my Peak and maybe last 5K of the year depending on the Tomahawk Turkey Trot date.</div>
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Till then Cross Country Practice!!! Go HATCHETS and I gotta give mad props to Bryan Tomek on his Win this week. Smartest race I've ever seen him run, cool watching him break through to that elite level. Soon he'll be posting 15min 5Ks, and soon you'll be hearing more and more about his results.</div>
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Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-21638063975152266542012-08-02T18:17:00.001-05:002012-08-02T18:17:32.513-05:00Been a long time, Been a long time<div dir="ltr" style="text-align: left;" trbidi="on">
So unfortunately, I've not posted anything for quite some time but things have been crazy busy and well to be honest after 8 years of continuous bike racing, I am a little burned out. I give props to all of those that have rode consistently for decades at a time without stopping it truly is inpiring. For me it wasn't that I was tired. In fact, just the opposite. You see, before I got into this whole mountain biking thing I was an avid runner, those of you that know me know this well, but as I got older I got sloppy in my training habits and this caused an overuse injury from "too much, too soon". This tedonitis issue halted my running efforts for what seemed like a decade and pretty much was, that was until this past spring. I was probably coming off my best offseason to date and ready to kill it, what I found was that I was eager to run and wasn't all that pumped about riding for whatever reason let alone race. I started volunteering with the track kids, running on my lunch breaks, biking to track, running with the kids, then biking back home. This would go on from March till June and found a couple of hidden 5Ks out there that I excelled in and brought home better results than I have in recent years of bike racing. This got me excited to run hard again, to chase after PRs from my own days at THS as a high school athlete. I got better shoes, purchased real running shorts and shirts, got the Nike+ Ipod app for the phone, calculated my VDot, figured out my time splits to determine my dream 5k/10k times and what I need to do to get there. I am now coaching the THS cross country kids and seriously anxious for the first camp practices to begin. To say I am sucked back into running again is certainly and understatement, but what do I do about cycling now? Where do I find time to train? Is this just a phase? I still don't really know the answers to any of those questions, but I do know that I've made some decisions as recent as last night that I realize will not be popular with some, but it does keep me home with my family, coaching cross country, working on my trail project and being available to contribute to the community in my role as a board member on the mainstreet board of directors. This will also allow me to pursue my goal of teaching people how to live a active lifestyle and get the community excited about the opportunities they have all around them to stay active all year round. I will continue to be active in the cycling community cause that is simply a community I've grown to love being a part of and yes I will be toeing the line in races next year. The events that will unfold in the coming days isn't something I look forward to, but thankfully I have the support of my family, true friends, and community leaders that believe it or not do believe in me and share my vision. I can't just come out and say it, but many of you know my frustration and the decision that has been reached.<br />
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So when you put that all aside that can really explain my absence from the blogosphere, granted, I don't really need to explain anything, but I am still here and still racing.....<br />
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So at the end of June, Chris Schotz and the WEMS Series puts together one hell of a race and course. You can't beat a race that has RedEye Beer on tap....just sayin. Now Chris puts together a course that will reward your toughness and crush the weak afterall he did just win the Wausau24 Solo! My time on the bike wasn't what I would have liked and really I wanted to save myself for the 5k on the 4th of July (I know, Blasphemy, Right?) I lined up for the 6 hour solo with a pretty damn fast group, nobody really wanted to take the lead going into the first section as I really eased up on the parade loop to the entry of the first section of singletrack. I botched the first rock garden with allowed Maciej to go by, but I rode calm. I dropped back to like 5th or 6th just watching wheels pull away and while I could have gotten easily frustrated and mail it I chose to keep going and have some fun. Lap times were pretty bad so it wasn't much of a surprise that they were somewhat close together. Despite how I was feeling and the fact I got stung by a bee, I wasn't sure if I was going to have to shoot up with the epi-pen and really did finish the race and did fairly well with a 4th place finish....not bad.<br />
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Then we get to the 4th of July 5K in Tomahawk. It was friggin hot, much goes the story of the entire summer even as we speak. Even as the 5K took off at 9:00am it was already approaching 85 degrees and stupid sticky humidity. I didn't really feel like myself and after about a mile started losing pace. I told Nick to go on without me and he didn't have to pull me along as I didn't feel right and probably would have had a bad last 1/2 mile if I would have picked it up that soon. I lost a lot of time to him and he would actually have been 5th place overall in the race out of 300, I would come in 6th overall at 19:22 definitely not my kind of day but still a top 10 in a deep field....I'll take it. <br />
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I was originally going to race the stump farm but did come down with a cold on the 4th so that race was out, but then it was time to do up the Wausau24. This year I didn't know what to do with myself as it was the first time since 2007 that I didn't go solo and the relay concept for a 12 hour duo seemed foreign to me and it was really evident on the 2nd lap when I missed my partner coming through the pits (sorry Jim!) First lap I got stung again, my 2nd lap I dropped the chain and while practicing cyclocross to get back on my calf cramped thankfully I downed some infinit and some endurolytes that seemed to take care of it with the addition of more water and lots of chicken I ate before going out on my 4th and 5th laps. at that point we decided to double up before finishing doing one more each or so I thought, well Jim got me back for our handoff goof earlier in the day by crossing the line unknowingly while waiting for the 10pm finish. Much to the cheers of the crowd I got to the bike and carried on for a night lap, which was a blast to ride. The results would say I did 6 laps but that was wrong, but the team lap count was still correct and was good enough for 10th out of 36 super competitive teams that included Mike Curtes and even the Craig brothers from the Wausau area.<br />
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I got to tell you that the decision to do the 12 duo was smart as I feel terrible this week while I am down here in Kentucky, but I am still running, still weight training, still looking to race even this weekend. This ought to be interesting lining up for a 5K nowhere near home, kind of feels like the lumbjack 100 or sea otter all over again. I am hoping to do well, but hope the "travel diet" doesn't become my downfall....trying to do my best people.<br />
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More race reports to come! Wish me luck and thanks to all of the sponsors that have continued to support not only myself but my vision. <a href="http://www.infinitnutrition.us/">Infinit Nutrition</a>, <a href="http://www.twinsix.com/">TwinSix</a>, <a href="http://www.rudyproject.com/">Rudy Project</a>, <a href="http://www.gopro.com/">GoPro</a>, <a href="http://www.hayediscbrake.com/">Hayes</a><br />
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</div>Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-25151950830849101492012-06-10T23:31:00.000-05:002012-06-10T23:31:25.800-05:00I Was Running...<div dir="ltr" style="text-align: left;" trbidi="on">
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So here we go again with another non-cycling adventure. This time I would run a 5k as part of the Rockin' Tomahawk 5k and Half Marathon. It was slightly breezy, hot, and thank god it was only a 5k on tap for us today. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjZEjodPYiTG5fqDgxGRT9822z73JDl5AH_SStsIgs34CrqSaboenpiH7Q8-_w8FzJI25BMWN-PgP3Uhn1-P_rHf3USmyozJdNISy4OBCToTR6e0l61V8AZhMU8wcaepqaJfhD9-xIaaCW/s1600/GEDC0122.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjZEjodPYiTG5fqDgxGRT9822z73JDl5AH_SStsIgs34CrqSaboenpiH7Q8-_w8FzJI25BMWN-PgP3Uhn1-P_rHf3USmyozJdNISy4OBCToTR6e0l61V8AZhMU8wcaepqaJfhD9-xIaaCW/s400/GEDC0122.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">(Photo: Sam Lund)</td></tr>
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We would take to the course 5 minutes after the half marathon started so after they took off we strutted our way to the start line track parade of athletes style. I knew it was going to be important to get a spot up front as I didn't want to dodge multiple people while I try to track down the leader, but that would still happen about a mile into the race. Immediately, I knew before this thing started that I would need to keep Connor Ahrens and Dylan Dahl (both 2012 THS grads) in my sight if I wanted a good result, both are very capable of some fast times and of course we had Reuben Frey from UWSP looking to get out to a fast start as well. The airhorn sounds and quickly Reuben, Connor, and I formed a breakaway and it was game over almost before we rounded the first corner. Couldn't see the chasers, and as we got to Sammy's Subs, we started to split apart, first Reuben kicked it up and built a 10 second gap and then Connor started started to pull away from me at about the same distance. We would start catching half marathoners about a half mile into it and it started to become difficult to find Connor through the crowd, but I could still see him dodging through 100's of people pacing themselves on their 13.1 mile journey as we basically sprint by them as it would seem anyway. So the first mile was pretty quick, about 5:35 or so, but now we would begin to go uphill along the hogsback, I would still be dodging people left and right just trying to stay out of trouble all while keeping tabs on connor and I could see him getting closer foot by foot, but just as I thought I was making ground I would lose sight of him as we headed out of Bradley Park to not be seen again. The two mile mark I was feeling pretty good, but did not like being on the blacktop again and running along the sara park runway I was glad to be closing in on the finish. Reuben came across in 17:08 first overall, Connor in 2nd at 19:04, and I would finish 3rd overall at 19:40. I wasn't too thrilled with my time, but it was a hard course with more hills than I remembered so I am okay with that as I was rewarded for the effort not the time right!!?? Anyway, that was a great race, great volunteers, promoters, timing and everything. <div>
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<u><b>Results </b></u></div>
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<a href="http://www.tandhtiming.com/assets/2012-Rockin-Tomahawk-5K-Age-Grp.html">age groups</a> </div>
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<a href="http://www.tandhtiming.com/assets/2012-Rockin-Tomahawk-Overall.html">overall</a>.</div>
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Other News: In the Half Marathon, Andy Schiltz came through 4th overall making it a successful day for athletes powered by <a href="http://www.infinitnutrition.us/">infint nutrition</a>. Jason Vanden Elzen ran his first ever 5k and finished solidly well into the top half of the field. Great job to everyone who braved the heat on Saturday.<br /><div class="separator" style="clear: both; text-align: center;">
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<tr><td class="tr-caption" style="text-align: center;">(Photo: Angie Larson)</td></tr>
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Afterwards we talked about the race, I blabbed about bikes, we talked about future races and plans...lovin life.<div class="separator" style="clear: both; text-align: center;">
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Saturdays medalists and overall winners. Sorry <a href="http://www.twinsix.com/">Twin Six</a> for blocking your beautiful shirt, but the 1st place medal was just necessary to get in the way hahaha. Don't worry I got you in here <a href="http://www.rudyprojectusa.com/">Rudy Project </a>and <a href="http://www.infinitnutrition.us/">Infinit</a></div>
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<tr><td class="tr-caption" style="text-align: center;">(Photo: Angie Larson)<br />THS Cross Country Runners: Past, wayyyy past (me), and the future.<br />Left to Right: Connor Ahrens, Justin Lund, Austin Kaiser, Emmy Larson, Stephanie Welke</td></tr>
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After that it would be time to get out and enjoy the weekend and have some fun in the sun, clearly Charlee here doesn't have to be asked twice if she wants to go on a boat ride. She fell asleep on the boat just as we got back to shore, she was all partied out. What a perfect ending to a perfect weekend.<br /><div class="separator" style="clear: both; text-align: center;">
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</div>Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-9984664172152448442012-06-03T22:43:00.002-05:002012-06-03T22:43:59.672-05:00Nine Mile WORS<div dir="ltr" style="text-align: left;" trbidi="on">
What a day out there at Nine Mile for race #3 in the WORS series. Still getting used to Sunday races and taking off from the start line in the afternoon. It's a bit of a difference coming from the WEMS series start times that is for sure, but I think I got the important things down, like when to eat and leave for the venue. I arrive just before the start of the sport race and I couldn't believe the number of cars parked along the road, but a staff member pulled up just as I did and told me there were spots by camping available if I hurry it up. So parking close to the course was nice even though it was in the glaring sun. I did get everything ready straight away so I didn't rush and then immediately searched for shade to stretch it out before the warm up. <br />
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My warm up consisted of a 5 minute spin and I litterally spun my legs into shape as they felt a little heavy this morning, then picked it up for brief moments just to break a sweat and breath a little heavier. From there I jumped into the singletrack across redbud to get acquainted with with the granite singletrack. Easy spin with a couple of jumps up the hills and then back again in the shade to stretch before the Don yelled go. <br />
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From the start I think I learned my lesson from Rhinelander. I stayed in control and rode hard but not out of my mind in the first mile leading up to the first section of singletrack where a very important meeting or seminar was being held in a way that we had to each wait our turn before we were allowed to the enter the singletrack, but at least we got a break after the leadout. This put me in an interesting position of actually being the one that was more in control of his bike in the tight stuff than those around me, I continuously want to improve my tech skills, but today I felt quite comfortable and almost fearless more emphasis was placed on getting ahead of people before that next section. So with that, I felt lap one went okay once I got around some of the traffic and began to go to work on the 2nd lap. Funny thing was though that I kept on going back and forth with some of these guys, I would gap them in the singletrack and the climbs but would reel me in on the flats, that is till I caught jim peterson. This dude was riding out of his mind as he just got crashed up (partly my fault since I got brake checked coming out of section 12 everybody else got collected as I was already over the log pile.) We basically rode the rest of that lap together and really put some time into that group until section 4 where I dropped the chain the first time. <br />
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3rd lap was more or less the same, I struggled maintaining speed up to that first section of singletrack, but felt about right everywhere else, I would catch a glimpse of jim here and there on the climbs but would disappear in the singletrack again, this would be the last I would see of him for the rest of the day which sucked cause the way we were riding on lap 2 we probably could have moved up pretty good as that's exactly how I wanted to ride, I would lead up the climbs and he would destroy the singletrack. 3rd lap though was consistent and made the attack on the last lap. I didn't necessarily attack anybody on that last lap, I just wanted to attack the course and finish strong. I would, however, lose the chain again in section 9 and lost my front shifter up the climb where the water station was, but really none of the mentioned mechanicals took all that much time out of me, just opportunities lost. I would even cramp a little bit on that last lap, but it was very early stage and besides I found it strange that it even happened, hell I never ever ever cramp, but it would leave by the time I got into the last burst of singletrack.<br />
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This was probably the most fun I had in a race in a very long time. Great to actually be racing with people instead of being off the back just trying to catch one or two having a bad day. I was quite a fan of this course of well. Great job to all the volunteers and everybody involved in the event. <br />
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Results link is now working. 57th overall and 17th in age. Good progress. Important thing is I had a blast out there. Time to flip the script and run a fast 5k next weekend.</div>Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-74171011879926082602012-05-23T23:58:00.001-05:002012-05-23T23:58:48.260-05:00WORS #2 Crystal Lake Classic<div dir="ltr" style="text-align: left;" trbidi="on">
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(Sums up how it went)</div>
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First race of my mountain bike season and I wanted to stick close to home so what better place to do it than rip up some singletrack in the <a href="http://www.wors.org/">WORS Crystal Lake Classic</a>? This would be the first time in about 2 years I had the stomach to line up in the elite field in a WORS race like this. I wasn't alone though. Jesse Lalonde also made his return except he did it better, and on a fully rigid singlespeed in which he would cross the line in 3rd where as I came in 51st. </div>
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I wasn't sure about my fitness going into this race. I've put in well over 20 hours more compared to this time last year, but the catch here is that I am running a lot more this mainly cause of coaching a great group of long distance track kids at the local high school. In addition to that I am really trying to play around with my heart rate and see if an experiment will shake out like I think it will. Short of it is, I put in more time than last season, but a lot of it is running yet still a 65/35 split in favor of the bike. </div>
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Anyway, I get to Rhinelander on Saturday and immediately unload the bike and hit the course. I put down and easy lap at around 42 minutes which I thought was really low key didn't feel too labored except when I wanted to open up the lungs, but that's where it all ended, I just didn't realize it yet.</div>
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The week leading up to the race I experienced very little rest time. I found, while looking back, that I really set myself up to train right through it. Monday was a long hard ride up to Hazelhurst with really some good motivation to keep it about 19.5mph by my lonesome on the cross bike and did just that, but wait there's more. Monday night I get to track practice and run a good 5 miles. Tuesday I did take a day off of riding but headed up to Minocqua for the GNC Meet there I did a lot of standing for long periods of time, running around getting time splits and whatever else that needed to be handled so that the kids could do what they do best. Wednesday it was back at it again except this time I had no practice that night so I did 2x20min efforts at atp which ended up being 172bpm for number 1 and 178 for number 2...ouch. Thursday was an ouch as well with a hard ride into practice followed by a hard mile effort followed by 600m @ 800m goal pace with a mile warm up and cool down plus another hard ride home. Friday was no different except this time I (dare I say it) drove into practice in which we did 200m intervals after a 1 mile warm up and a cool down when done. Saturday was the pre ride and then comes Sunday.</div>
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A friend of mine who was the former boys head track coach and I were discussing the fat tire illness we both shared and all of the expert knowledge we've gained since coming down with this bug called mountain biking. We equally agreed that we are now educated and in turn educators in the field of meteorology. I swear I must have checked the weather about 25 times before driving over there Sunday morning and again when the rain showers I predicted didn't show up and/or were tardy to the party. All looked good and I thought the gods may have spared us after the collective pleas to not have an Iola moment again this week, at this point we would be laughed upon by mother nature herself....oh how funny that broad can be.</div>
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I get to the start after my warm up, I was concerned about the concrete that didn't want to seem to leave my legs, but knew full well that there have been times where the body plays tricks on you and shows you that there is much more life in those legs than one would think. This was just not one of those days. I actually got off the line quick (thanks cyclocross practice), I was ahead of a few people I am not used to seeing, but this wouldn't last long. My heart rate was blowing up 1 beep, 2 beeps, wait....3 beeps, at that point I know I am above 180 and there it stayed and when the dust settled before the first climb and disappeared, so did I....off the back. I felt heavy, had a hard time taking deep breaths, but tried so hard to chase on, but just didn't have squat on any climb so I lost a ton of time, I mean I should have gotten off and ran every one cause I know it would have been faster just nothing there. It wouldn't get better, however, as I started on round 2 I was well off the pace and it didn't help that it started to poor down rain and hail. I used the Maxxis Ignitors and wow did they work. I couldn't believe how well they gripped this watery, sandy, mud like substance, but the chain suck I wasn't too thrilled with. It forced me out of my comfort zone and happy cadence that I thought would shake my legs loose so that I can stop riding like a wal-tard, since, now all I was left with was my big ring (I had it in the dog, for those fluent in 24 Solo) I actually started riding a little better legs started coming alive a little bit and way too late to make a difference during round 3, round 4 dumped more water on us and at this point it became a question of do I make this a workout and just see if I can put in a couple of decent efforts or do I save the bike???? Well I figured the sand already did it's damage so I pushed on and got the finish. Not a W, but I didn't give up and refused to let a little poor planning and poor weather ruin my day. </div>
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Post race bike repair turned out to be a non issue, cleaned up really nice nothing to replace. Score the 5th round and that score card to me.</div>
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So the judges scored the bout in favor of.....ME</div>
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Round 1: Me - Good start not a terrible lap time.</div>
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Round 2: Crystal Lake Classic</div>
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Round 3: Crystal Lake Classic</div>
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Round 4: Me - Character Builder for sure pushed through it and got <a href="http://www.twinsix.com/">Metal</a>!</div>
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Round 5: Me - No physical damage to me or the bike....big plus.</div>
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Training through this race was not on purpose, but a good learning experience. See ya at the Big Ring Classic in Wausau.</div>
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Thanks to everybody that is supporting my adventure this year. <a href="http://www.twinsix.com/">TwinSix</a> for allowing me to Metal before I went mental, <a href="http://www.gopro.com/">GoPro </a>in which one day i'll live stream this stuff when they release their wifi backpack, <a href="http://www.infinitnutrition.com/">Infinit Nutrition</a> for not being able to have the excuse that my nutrition is the reason I was slow Sunday, <a href="http://www.sprocketzbikeshop.com/">Sprocketz Bike Shop</a> for selling <a href="http://www.ninerbikes.com/">Niners</a> that handle the mud and rough terrain, <a href="http://www.hayescomponents.com/">Hayes Bicycle Group</a> for the flawless <a href="http://www.hayesdiscbrake.com/brakes/prime/models/">prime pros</a>....dude!!!!! they are awesome. <a href="http://www.rudyprojectusa.com/">Rudy Projec</a>t muddy conditions new lenses no scratches just the way I like it, I even found a pair on the trail and being understanding of their value and cool factor I made sure they found their way to their owner who I actually knew....karma should be showing up at the big ring.....I hope. </div>
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Good Night Suckas!</div>
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</div>Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com0tag:blogger.com,1999:blog-2409408828060210706.post-8062426771398330792012-04-04T12:21:00.000-05:002012-04-04T12:21:23.402-05:00Fools Only Run @ Midnight<div dir="ltr" style="text-align: left;" trbidi="on">Normally, since this is a cycling blog and everything, I would be talking about the first few rides of the year or first couple of races. And while I did race this past weekend it wasn't on the bike. In order to understand this I have to rewind back to February where I inquired about coaching track for a grant that I was eligible for to give back to the program and started down that path in March. I found out early that running can still be fun...for me and just as rewarding as cycling as it is what you make of it. So training and working with these kids did make me a little faster and I decided to test my new found fitness at the Fools Run up in Minocqua this past weekend. <br />
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The race started at midnight April Fools Day, in the dark, cold, and by the time we hit the course fog and mist covered the 5k route. I lined up front ahead of over 1000 additional racers wearing everything from Mario Brothers costumes to a speedo. The gun went off and we took off on a series of immediate right and left turns and then down a long straight stretch of road. Early on there was a large group of 20 runners flying down the road, but I would begin to pick them all off one by one except for a couple that just got away and some dude wearing a banana suit that slowly pulled away as well. The course was dark and even with headlamps it was hard to see because of the fog, but the streets were lined with paperbags with candles burning inside which added a cool touch to the event. Coming up on the first mile checkpoint it was well lit which made things interesting cause I could see my shadow in the trees along with a bigger shadow of what looked like 10 other racers working to chase me down like a rabbit, but as each minute passed that shadow would get smaller and smaller and I would look back and see no one there. Finally we hit Hwy 51 again just out from the brewing company and I can see someone a couple hundred feet behind me trying to chase me down, but tonight wouldn't be his night and I pulled the April fools joke of the race giving him the perception that I was fading and with about 800 meters left I took off in a pace I would run that same distance in during track and held that gap to just over 5 seconds and had that race been longer he may just have caught me. <br />
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I had thought that there was one guy that busted the race wide open, then the guy in the banana suit, and then me. Turns out one other person came through and their chip didn't register..... on top of that the course was measured out at just over 3.5 miles so I think my overall time of 21:44 wasn't too shabby and <a href="http://minocquafoolsrun.com/index.php/awards/2012">4th place overall out of 1037 runners</a> was excellent for this early season race. I did manage to win the age group of 30-39 out of 58 runners. <br />
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It was a great time, excellent course, and fun to spend the race with Sam who did her first 5k that night as well.<br />
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Next race for me is going to be the RASTA Rally up in Rhinelander the weekend before WORS.<br />
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Until then I encourage you all to...<br />
DO EPIC SHIT! </div>Jlundohttp://www.blogger.com/profile/07493775262391844659noreply@blogger.com1tag:blogger.com,1999:blog-2409408828060210706.post-65131838953641434612012-03-20T23:18:00.000-05:002012-03-20T23:18:22.518-05:00Still Around and Very Busy<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXVz3jabDldQqGJMDajtcyD2Je6YqnHwCr3bwMOKbvg2QjyEQYePD4rpNKnXDV_k6BGemk9AF2L85dnE3k9lsMaCi8H-bgSimO2WKqG8EoMD1wGzgbn15ooVa3o6Ect-cYKCMH4BxQX21r/s1600/Busy-41.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXVz3jabDldQqGJMDajtcyD2Je6YqnHwCr3bwMOKbvg2QjyEQYePD4rpNKnXDV_k6BGemk9AF2L85dnE3k9lsMaCi8H-bgSimO2WKqG8EoMD1wGzgbn15ooVa3o6Ect-cYKCMH4BxQX21r/s320/Busy-41.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div>I am still around. Still training, getting bike stuff together and renewed my passion for running. I've been on a huge running kick lately mostly derived from coaching track. Some aches and pains developed and then went away now it's getting fun like it used to be. Yeah sure I still get some pain here and there, but it's running and yeah there is some impact involved. Time will tell when it all starts to click again but feeling like a breakthrough moment occurred last night. Fools run is coming up on the 31st that will be the first 5k of the year. I am hoping to break 19 minutes but i've never raced this course and especially at midnight so we'll see, but the work is definitely there. I actually have a few 5Ks scheduled this year due to the fact that they are so close which is nice when it comes to the family.<br />
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Oh and this biking thing. Well the time is adding up nicely after my lovely trip to GB is finally old news I can continue to regain my biking form. One thing that helps is the fact that I am 10-15Lbs lighter than at this time last year. That my friends is encouraging. I've got some races scheduled, curious how my rev limiter (aka: heart) will allow me to perform with all of this running above the 180 mark. I have some thoughts about where I want my racing to take me this year, but I don't plan to reveal any of that till later on. Got some new wheels being built by grandmaster Greg and now the family is completely outfitted with bikes including Charlee even though she is about 2" too short to stride away, but she wanted to and gets how it works so now we just wait. Thanks to Sprocketz for getting us all set up for the season and congrats to <a href="http://www.sprocketzbikeshop.com/">Sprocketz</a> of Weston for being named the Wausau area's best bike shop.<br />
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So that's it for now. See you in <a href="http://www.wors.org/">Iola</a>, maybe I'll ride or maybe I'll just run and play with the camera or all of the above!<br />
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