infoninja v3

2007 Races/Events

2007 Resolutions

Current PRs

Current Power Songs

Friday, March 30, 2007

Shamrock Shuffle report

Went up to Chicago for fine dining (Cousin's IV, Cafe Bolero, Green Zebra, Karyn's Cooked, Twisted Spoke), fine music (Bloc Party), fine running (Shamrock Shuffle), and fine bike tune upping (more on that later)

We drove up on Friday, dropped my bike off at Get A Grip Cycles for tune-up/overhaul. I've got a couple of big cycling events planned for this season, so I wanted to get an overhaul at the start of the season. We'd budgeted $200 to cover the cost of the overhaul, which is what was listed on the Get A Grip website. We stopped in for a quick bite at Cousin's IV, got settled in where we were staying, and then I met up with Josh and Denise to hit the Shamrock Shuffle expo for packet pickup. Hit Cafe Bolero for some great Cuban food, then off to the Congress Theatre for Bloc Party, who ended up playing the following setlist:
Song For Clay (Disappear Here)
Positive Tension
Hunting For Witches
Waiting For The 7:18
This Modern Love
Little Thoughts
The Prayer
So Here We Are
Like Eating Glass
She's Hearing Voices

Chilled out on Saturday, dinner at Green Zebra, then off to rest up for Shamrock.

Headed downtown for the race, checked my gear, and made my way to the B Corral. Given that I'm running the Clinton Lake 30 Mile Trail Race this Sunday, I didn't want to push things too hard at the race, so I decided to treat the race as a speedy tempo run. As usual, I was off like a flash at the start of the race, although I got my pace down to a manageable speed pretty quickly. I ended up finishing in 36:48 (7:24 pace, which is about 20 seconds per mile slower than my 5k PR pace), placing 1,397th out of 23,865 finishers, which places me in the top 5.9% of finishers! Significantly more impressive is the fact that Kathleen finished the course walking in 1:09:46, even while not feeling well.

Got my gear, drank a Muscle Milk for recovery, met up with Kathleen, and decided to run up to Karyn's Cooked where we were meeting people for brunch. Had a fantastic brunch, then headed to Get A Grip to pick up my bike. They did a fantastic job on the bike, and I grabbed a few Hammer Gels that I needed for Clinton Lake. The added bonus was discovering that the grand total for the overhaul and Hammer Gel was $9.81 - I'd forgotten that since I bought the bike from Get A Grip, they include free tune-up once a year! I've ridden my bike since the overhaul, and they did a great job - I cannot say enough good things about them as a bike shop!

We did a quick shopping trip at Binny's (2 bottles of Quelque Chose, a bottle of Cantillon Lambic, and a 1/3# of Rolf Beeler Hoch Ybrig), then headed up to Josh's for the post-Shamrock party. Hung out there for a while, then ended up going to Twisted Spoke for dinner/drinks.

Drove back here first thing Monday morning, then started prepping for Clinton Lake (more on that in a later post)

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Tuesday, March 13, 2007

Woo hoo!

As of last night, I apparently hold the world record for 1 hour @ 15% incline on a treadmill at 3.82 miles. Granted, that's mostly due to the fact that no one else has reported their results, but I'll take what I can get.


Monday, March 12, 2007

Treadmill results

I did the treadmill fundraiser on Saturday, and ended up getting in 3.82 miles over the course of the hour at 15% incline (for reference, the average incline for the Pikes Peak Ascent is "only" 11%), and I managed to eat 6 cookies afterwards. Most of the time since then has been relaxing and vacationing until the conference starts.

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Tuesday, March 06, 2007


  1. Mile repeats hurt, especially after a high-mileage weekend
  2. Kathleen makes damn good whole-wheat molasses oatmeal cookies

Sunday food after my run was (in no particular order): Shea-stack, noodles w/ tofu and peanut sauce, kombucha w/ ginger, stir-fried rice w/ tofu, beer (1/2 bottle of Blanche de Chambly), molasses oatmeal cookies

Yesterday I started off the day with a 45:00 Spinervals recovery workout, home-made granola w/ almond milk, sprouted grain toast w/ peanut butter for breakfast, hard-boiled eggs and molasses oatmeal cookies for snacks, hummus & carrots and an avocado/sprouted grain bread sandwich for lunch, mile repeats at the gym (10:00 warmup, 3x1 mile @ ~ 5 seconds faster than 5k pace w/ 4:00 recovery sessions @ 12:00/mile), sweet potato w/ lentils for dinner, oatmeal molasses cookies before bed.

Lastly, I'll be participating in the fundraiser for ultrarunner Danelle Ballangee, who was seriously injured in December while training, and is facing a long road to recovery and huge medical bills. On Saturday the 10th of March, I'll be running 1 hour on a treadmill at a 15% incline. If you'd like to contribute, donations can be sent to:
The Danelle Ballengee Fund, 1st Bank
P.O. Box 347

If you'd like to pledge a certain amount/mile, drop me an email or post a comment, and I'll let you know after the event how far I ended up going...

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Sunday, March 04, 2007


So, my plan for today way to get up with the dogs at ~0600, feed them, grab a little breakfast, and get a 14 mile run in, for a grand total of 34 miles this weekend. Got up with the dogs, checked my email, and discovered that I had somehow missed being paged by work at 0215 when one of my services went down. Not a good start to the day. Ended up working until about 0930, then started getting ready for the run....hit the road and ended up wussing out, finishing the run early after getting in only 13.47 miles.


I did the run at 10:08 pace - nice and easy long run, especially after yesterday's long run. My legs are feeling pretty beat up today, but the Shea-stack helped greatly!

(as will the cookies that Kathleen's making right now)

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Originally uploaded by infoninja.
The power of Shea-stack, vanquisher of muscle pain

Saturday, March 03, 2007

Fifteen percent concentrated power of will...

Yesterday was a rest/carb-loading day for the planned 20 mile training run @ Clinton Lake that was planned for today. Last night, one of the local runners who had gone to Clinton Lake yesterday to check on trail conditions reported standing water between knee and waist deep, and large amounts of ice...running roughly 9 miles on the trail took him well over 2 hours, and he's quite a bit faster than I am.

Breakfast first thing this morning was a bowl of quinoa cereal and a cup of coffee, then off to car pool to Clinton Lake. I showed up at the car pool point planning on doing as much of the trail as possible, and then finishing out the 20 miler on the roads around Clinton Lake if needed. However, only one other person showed up, and he showed up because he hadn't read the message posted last night regarding the trail conditions, so he decided not to run under those conditions. I headed back to home, still determined to get 20 miles in today without:
  • going to the gym and using the treadmill
  • running loops at one of the local parks
I headed out from home, and quickly discovered how slippery it was, mostly on sidewalk sections that people had never bothered to clear after any of the snowfall. It was snowing lightly but steadily for pretty much all of my run, temperatures around 25F, with 20-30MPH wind from the west. My plan for the run was to do about 9:30 pace, with short walk breaks every hour for small amounts of solid food (getting my final fueling determined for the Clinton Lake 30 Mile Run). After my third slip and fall on the ice in a relatively short amount of time, I quickly revised my plan to run 9:00-9:15 pace as much as possible, walking any sections that looked icy, and still doing short walk breaks every hour.

I ended up getting in 20.2 miles, at a 10:04 pace, including dealing with the icy sections...felt fantastic up until the 15 mile point, a little off from about mile 15-18, and was hurting pretty bad from mile 18 on (it didn't help that the first 1/4 mile or so from about mile 18 on was nothing but ice).

During the run, I ended up drinking two 20 oz bottles of fuel/water (3 scoops of Perpetuem per bottle), plus 1 Real Omega3 bar that I cut up into quarters. After the first hour, I had 2 Endurolytes, and at hours 2 and 3, I had 2 Endurolytes and 1 Anti-Fatigue Cap.

Immediately after getting home from the run, I had 1 bottle of Uncle Shea's Double-Patented Miracle Recovery Beverage, a 15 minute ice bath, and then my usual post-long run meal (3 pancakes, no butter, no syrup, plus 2 eggs over-easy).

Since then, I've also had two more Endurolytes and a bucket of water, and I'm about to have the rest of a bottle of Pedialyte that we had in our freezer (I weighed myself after I finished the run, and discovered that I'd lost about 7-1/2 pounds of water weight during the course of the run,and I can tell that my electrolytes are a bit off still...)

Now on to recovery/resting tonight (will most likely stretch out on the couch, watch UFC, and enjoy my traditional between hard event dinner of a cheeseless pizza from Papa John's), then will get a 14 mile run in tomorrow morning before brunch.

I'm feeling pretty good looking towards Clinton Lake!

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Friday, March 02, 2007

The first of many sandwiches...

The first of many sandwiches...
Originally uploaded by infoninja.
Carb-loading for my 34 mile weekend (plan is for 20 miles @ Clinton Lake on Saturday, and 14 miles of road training on Sunday)

Wine and cheese class at Bacaro

Wine and cheese class at Bacaro
Originally uploaded by infoninja.
We went to a fantastic wine and cheese class/tasting at Bacaro on Tuesday - click on the picture for a listing of specific cheeses/wines...

Thursday, March 01, 2007

One month left

So it hit me late last of today, I've got 1 month left before the Clinton Lake 30. In the words of Bill The Cat, "Oop Ack!"

With that in mind, my goal is to blog my training and nutrition leading up to was as follows:
  • Morning: Calesthenics/stretching
  • Breakfast:
    • 2 eggs
    • 1 slice sprouted grain bread w/ 1T peanut butter
  • AM snack
    • 1c watermelon
    • 1/2 bannana
    • 1/2 avocado
    • 1/2 can tuna fish
  • Lunch
    • 1/2 sweet potato
    • 2c leftover stir-fried broccoli and Brussels sprouts
  • PM snack
    • 1c watermelon
    • 1/2 bannana
    • 1/2 avocado
    • 1/2 can tuna fish
  • PM run
    • 5.25 miles @ 9:18 recovery run, out and back with a 23mph (gusting to 35mph) headwind on the way out
  • Dinner
    • 3 buckwheat pancakes
    • 1T organic maple syrup
  • Snack
    • 1 slice sprouted grain bread
    • 1T viper bugloss honey

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