Activity	Stats
Running -	8 miles 00:00:00

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Activity	Stats
Running - Race Bismarck Marathon Certified? Yes Weather: 57; ENE wind 8 mph	26.2 miles 03:29:20 (7:59 min/mile)

Thanks to God, my family and friends! As I approach 10 years since my father's passing this November, I especially had him and my mother in my thoughts throughout the race. My siblings and myself will never begin to repay all the love and sacrifices they have done for us.

I certainly went into this race with a lot of trepidation. I had some horrible workouts, and one in particular where I was writing my own running obituary. There were a few unforeseen little injuries also that had me taking a few days off here and there from running. Mostly, it was a slowing of all my paces, from easy to speedwork, that got me down. I knew that my 'faster' race days were behind me, but the sheer amount of slowing was ridiculous to me.

But I had tried to keep a positive attitude. My injuries had not been serious ones. And I was thankful that I could run period and have the opportunity to participate in many races and wonderful opportunities. So my "A" goal was to go out to Bismarck, enjoy the race, and this will sound cliche, but to DO MY BEST. My "B" goal was a finish time of 3:20-3:30.

On race morning, I arrived at the start/finish area in lovely Cottonwood Park at 6:15 am for the 7:30 start. I was told this was plenty of time for parking and they were right...I parked in the lot adjacent to the start/finish chute. At 57 degrees and 8 mph wind, my cold-blooded self was shivering as I waited for the start, even with arm warmers and gloves on...probably some nervousness thrown in as well. The gun went off and I knew that the first few miles were crucial to solidify a not-too-fast pace, my aim was 7:45-8:00. In some of my workouts, I had doubted whether this was even possible come raceday. But the paces were there, and I didn't feel like I was overdoing it or underdoing it. Good sign number one! Arm warmers and gloves were off shortly after the start and the weather felt great to me.

I found out that the vast majority of the course was on asphalt, with very little concrete stretches. And it was very flat with the exception of 2 bridges over the mighty Missouri river...but even these bridges had gentle inclines and declines (note--these bridges connected the cities of Mandan on the west and Bismarck on the east). So I had these things going for me. And I had friendly people around me--the runners, the volunteers and the spectators. The race was a combination full, half, 10K, 5K and marathon relay. The 4 relay exchange points served as "cheering stations" as well and added to the fun. Right after the first relay station was the Expressway Bridge, then the half marathoners split from us. I heard the guy behind me comment on how 'lonely' it felt with the majority of the pack going a different way.

We were on a combination loop and out-and back from miles 6-15 through the city of Mandan. I was keeping my projected split times and my experience taught me that it was 'comfortably' challenging, but not-too-hard for the many miles that lay ahead. Good sign number 2.

Before the turnaround at mile 11, the guy I heard talking about the full/half split getting 'lonely', came around me and we had a nice visit. His name also was Dan...was from Iowa but had worked in the past at the Bobcat factory in Bismarck. AND was going to work for Caterpillar! So we had a good conversation as I operate both Caterpillar and Bobcat equipment in my job, and we also talked running. The very act of talking didn't leave me breathless while running and this was good sign number 3. But after a few minutes I realized that, for myself anyway, I needed to stop talking and concentrate on the race. So I explained this to Dan and encouraged him to go ahead and I will enjoy talking to him again post race. He pleasantly understood and ran ahead.

My splits in the first half were 7:45ish, and then gradually went to 8:00ish for the second half. Felt like my effort was consistent. Just past halfway, we had a stretch to the east, which was a headwind. Even though the wind probably didn't get above 10 mph for the race, it got to be pesky running into it. At this stretch, a woman passed me and said, "hey, I'll break some of this wind for you". I thanked her, and she very consistently ran a quicker pace ahead of me until after a few miles she was out of my sight. She finished as the 3rd place woman and I had visited with her post finish, thanking her again and congratulating her on a great race.

The 2nd bridge was Memorial Bridge which returned us to Bismarck from Mandan. This beautiful bridge commemorated our brave military and would be featured on the finisher's medal. More thoughts of my dad as he served in the Marines. Then we did another out and back on the Riverfront trail for miles 16-20. I gave, and got, a lot of thumbs up and smiles and nice comments on this out and back and on the previous one...reminded me of the old Corporate Cup route. I had passed my new friend Dan on this stretch and we exchanged words of encouragement.

From miles 20 to the finish, I knew that it was all-important to...in the words of Shalane Flanagan..."keep my s*** together". Obviously at this point things were getting more difficult but it was not overwhelming to me. I knew I had a good pace going and was determined not to blow it. I kept doing the math and projecting possible finish times. The time of 3:20 was out, but going under 3:30 was not. I knew I could not make any mistakes...from extremes of doing ridiculous surges to giving into walking. It sounds like a little thing, but no walking and no slow jogging on the the late stages of the race was another goal for this race, which I thankfully accomplished. I got through it, one mile at a time, thinking of Dick Beardsley's approach. I even passed some folks in the last few miles. Oh, that sub 3:30 was going to be close, I kept thinking! Finally the finish line (and my car) were in sight and I ran through the chute, knowing that I gave this race my very best effort.

I finished in 3:29:20 with a huge relief, and a lot of smiling post race. I had a wonderful time visiting with runners, volunteers and spectators after the race. I finished 4th in men's 50-54 age group, but actually got the 3rd place award as the guy who came in first was the first Master...he got that award and thanks to no double-dipping, I got 3rd place in my age group. Age group winners got a cool race jacket! This was just a part of the nice race swag from Bismarck--the participant's technical long sleeve shirt with hood, a winter cap and a backpack were for all participants; plus I bought 2 pairs of gloves, a baseball cap and a cowbell for 2 dollars--no kidding!! Kudos to the organizers, volunteers and spectators for the Bismarck Marathon...I thanked as many of them as I could.

Song of the day: "Some Must Dream" by Nils Lofgren. Breathlessly beautiful intro harmonics, heartfelt lyrics and a dazzling acoustic ending solo. I got the chance to hear this song at my first Nils shows in 1990 when it was a then-unreleased new song. Best to Nils as he just began a string of Northeast concert dates.

Activity	Stats
Swimming - Aerobic 5:00am	2.58 miles 00:00:00

4550 yards

Activity	Stats
Running - Aerobic Zorinsky	14 miles 02:02:00 (8:42 min/mile)	Shoe: Brooks Ghost 11: Black 0 miles on shoe Height: 5'8

Activity	Stats
Running - Long Kearney Hike and Bike Trail 6:00pm Weather: 80s	20 miles 02:41:00 (8:03 min/mile)	Shoe: Hoka speed instinct 0 miles on shoe Height: 6 ft

Activity	Stats
Running - West Papio 8:35pm Weather: Warm	6 miles 00:43:45 (7:17 min/mile)	Shoe: Mizzuno Wave Inspire 14 0 miles on shoe Height: 6'-2 Weight: 178

Pushed both kids in double jogging stroller while wife biked. 5k out, break while kids played at the park, 3 miles or so back.

Activity	Stats
Running - XC 9:30am	7 miles 01:28:00 (12:34 min/mile)	Shoe: Adrenaline 9-18 0 miles on shoe Height: 5'7

Cross country meets wipe me out, especially when we get home so late. I knew I needed my sleep this morning, so slept in until 8:30 and then decided to hit the primitive trails for my run to try to stay a little cooler in the heat. Distraction is the word for the day for me. I had planned on ten, but found myself stopping to look at spiders weaving their webs, turning off and hiking into areas I hadn't been in, chasing after butterflies as I'd round an edge of the trees and they'd all go fluttering about above and ahead of me, and picking up cool looking sticks. Just like being a kid again and I loved it. Girls did great yesterday, got runner up to ainsworth, Riley Rice took first for the 3rd year in a row at this meet, and we lost to her team by only one or two points, I'll be looking forward to seeing our final results. We'll meet up with her team again in two weeks and we've got them in our sights. Good luck today Dan!!

Activity	Stats
Running - Aerobic Foco loop 8:30am	3.28 miles 00:26:24 (8:02 min/mile)	Shoe: Saucony Ride 10 Blue 0 miles on shoe Height: 5'10

Activity	Stats
Running - around vadnais 7:00am Weather: In st paul 75, super humid	3.5 miles 00:00:00	Height: 5'2"

whew, super warm. kudos to those who ran that race last night!! :))

Activity	Stats
Running - Aerobic Zorinsky & Beyond 6:30am Weather: 71 P.Sunny	7.5 miles 00:00:00	Shoe: Saucony Guide 10 Lime/ Black 0 miles on shoe Height: 6ft

Run with Booty very nice morning.

Activity	Stats
Running - Aerobic Zorinsky and Beyond 6:30am	7.50 miles 00:00:00	Shoe: Silver Saucony 0 miles on shoe

Nice run with Rudy. Humid morning!

Activity	Stats
Running - Aerobic Rolling Hills of Auburn 6:00am Weather: 69 degrees se 4 clear humid ground fog	3.3 miles 00:00:00	Shoe: Asics GT2000 5-2 Black 0 miles on shoe Height: 6.0