7 Minute Miles

“Just go for a long run”

Posted Wednesday, October 6th, 2021 08:07 am GMT -5 in Links,Marathons,Running,Video at 8:07 AM

Originally published by DK on October 6, 2021 at 8:07 am

Where Dreams Go To Die

Posted Wednesday, March 24th, 2021 04:06 pm GMT -5 in Links,Marathons,Running,Video at 4:06 PM

Originally published by DK on March 24, 2021 at 4:06 pm

Just like Masters tickets :(

Posted Wednesday, October 9th, 2019 07:09 am GMT -5 in Marathons,Running,Travel at 7:09 AM

Still love the British phrasing, though

Originally published by DK on October 9, 2019 at 7:09 am

NotATweet: 2018 Superior Fall races

Posted Saturday, September 8th, 2018 11:13 pm GMT -5 in Friends,Marathons,Running,Sports,Tweets at 11:13 PM

Congrats to Kaitlyn (50 miles) and all the other amazing Superior fall trail racers

Originally published by DK on September 8, 2018 at 11:13 pm

The end of marathoning?

Posted Monday, June 25th, 2018 12:36 pm GMT -5 in Marathons,Mini Posts,Personal,Running at 12:36 PM

For my first mini post, I’ve decided to look at my current relationship with running. The 2017 Grandma’s was my last marathon and it was a disaster. I never did get my right knee looked at and I haven’t attempted a double-digit run since then. With the bike challenge last month, I boosted my riding mileage, but still felt some knee pain from time to time. Guess I will break down and make a doctor’s appointment after I post this.

Bigger picture, though, something else seems off. It used to be tough when I started training from scratch, but things would get better after a few weeks. This year, it seems like no matter how many miles I ride, golf rounds I walk or miles I do on the treadmill, I never seem to move on to the “feeling fit” stage. My legs always feel sore, I’m still retaining water in them (based on the indentations my socks make), I have a general sense of fatigue most of the time and I’m not losing any more weight (I lost ten pounds during the bike challenge, but three of those pounds have come back this month).

My Apple watch does provide good insight into how much I move daily and I did have a 60+ day streak of closing all three rings at one point. My current move goal just dropped down to 1080 calories, after peaking at 1180 (which I only hit three times last week). Haven’t changed my diet or nutritional balance much at all, which I guess I’ll have to consider at some point. Also not taking any vitamins right now – only pills are one daily aspirin and losartan for regulating blood pressure.

There are still a number of longer bucket list races I’d like to do, but the physical side is slowly starting to impact my mental approach to running. I liked running Get in Gear this year, but I was really slow. The 2019 Get in Gear is the only race I’ve signed up for right now and don’t want to waste money on longer races I can’t finish in a respectable amount of time.

Alright, where is that link to my doctor?

Originally published by DK on June 25, 2018 at 12:36 pm

Way to go, Des Linden!

Posted Monday, April 16th, 2018 12:24 pm GMT -5 in Marathons,Running at 12:24 PM

Can’t believe she’s 5’1”

Originally published by DK on April 16, 2018 at 12:24 pm

2017 Grandma’s Marathon

Posted Thursday, June 22nd, 2017 08:45 pm GMT -5 in Friends,Longform,Marathons,Running,Travel at 8:45 PM

With my lack of miles this spring, I wasn’t expecting much from Grandma’s this year. What happened last Saturday, though, was really something else. Talked into this race by my colleague Shannon, I was hoping to keep up with her for at least the first half. She followed a real training plan, though, and I had only one long run in the last month (and only 162 miles for the year).

The forecast looked warm (again), with clouds and a strong chance of rain. We rode the train to the start, which amazingly had no line to board this year. One last bathroom line wait and we were off. We stayed in front of the 4:15 pacer for a few miles, then I told her to take off (which she did, finishing in a strong 4:17). I crossed the 10K mark in 1:02:29 and was hoping to hold on to a ten minute pace. Unfortunately, a mile later I experienced a pain behind my right knee that I had never felt before. I tried the walk/run thing several times, but ended up basically walking the next 19 miles to the finish.

I believe last year was the first year they expanded the official race limit from six to seven hours, so I kept doing the math in my head to make sure I could walk and still get an official finish. When I finally got downtown, I asked a police officer when the streets re-opened and found out I had 30 minutes left to walk the last mile. No problem, right? I hobbled on and crossed the finish line after 6 hours and 36 minutes (nearly three hours slower than my PR – full stats here).

During that time, the green flags turned to yellow, the sun came out (frying my neck and face), it rained twice and the temp surged past 72F. Walking that long created large blisters on both feet, which caused me to walk crooked (and hurt my ankles). Most of the food was gone at the finish line, but I still got the coveted finisher shirt and medal. The music tent had a nice merchandise stand, so I was able to keep the race poster tradition alive too. The long walk from Canal Park up the hillside to the car was a struggle, as was the shower at my sister’s apartment. Hopped in the car and drove back to the metro right away to get to the Pantages for the Seu Jorge Bowie tribute show (which was amazing – story to come).

Not really sure what my running future holds now. I did sign up for the Donut Run in August (and am still registered for the Get in Gear next year). I’ll leave my name in the London lottery (since I didn’t have to pay anything and there’s like a 2% chance I’ll get picked). To be honest, it’s rather nice to not have any pressure to train right now – plenty of other stressors these days…

Originally published by DK on June 22, 2017 at 8:45 pm

Shannon before kicking ass

Posted Saturday, June 17th, 2017 11:21 pm GMT -5 in Friends,Marathons,Running,Travel at 11:21 PM

4:17 in her first Grandma’s (and it was hot again)

Originally published by DK on June 17, 2017 at 11:21 pm

Let’s do this thang

Posted Friday, June 16th, 2017 09:20 am GMT -5 in Marathons,Running,Travel at 9:20 AM

Not the greatest decision, but here we go

Originally published by DK on June 16, 2017 at 9:20 am


Posted Monday, April 17th, 2017 10:52 am GMT -5 in Marathons,Running,Travel at 10:52 AM

Someday (right, cardiologist?)

Originally published by DK on April 17, 2017 at 10:52 am

40th Annual Grandma’s Marathon

Posted Sunday, June 19th, 2016 03:41 pm GMT -5 in Longform,Marathons,Running,Travel at 3:41 PM

When the good people at Grandma’s Marathon announced plans for the 40th anniversary of the race, I perked up when they said runners who registered early would get a special jacket. When they published a picture of the medal, I signed up right away.

Guess I’m still a sucker for nice bling.

Lots of other people were apparently excited by this year too, with 9,100 runners selling out the race for the first time in quite a while. This was my eighth Grandma’s (and 26th marathon), but I hadn’t been up there to run since 2011. Love the race and how the city embraces the weekend, so I’m not sure why I waited so long to return again.

With my work schedule completely out of control right now, I was not nearly as prepared for this race as I would’ve liked to be. I did get in long runs of 17.5, 21.5 and 15 miles in the weeks leading up to the race, but there wasn’t much in the way of short weekday runs (or any cross-training or speed work). Add in my Garmin dying the week of the race and a forecast for hot and humid weather and my time expectations for this race went out the window.

My A, B, C and D goals were all very low-key: get an official finish under seven hours to get the damn medal, beat my worst Grandma’s time (5:26:54), keep it in the fours and, finally, try to beat my Des Moines time (4:37:23). Three out of four was pretty good on a day when the weather warning flags went from green to yellow to red to black as the day went on.

We stayed at my sister’s apartment again and I got dropped off downtown to catch the train to the start. I thought getting there at 4:50 was plenty of time, but the line to board was already down the street. Capacity must be way higher than it seems, though, as everyone in line before me only filled the front half of the train. Talked with three other runners on the way to Two Harbors, including a friendly woman from Colorado and a sixty-year-old gentleman who is a fan of the Galloway run-walk method.

We arrived at the starting line just before seven and I actually waited in line for a port-o-potty (which I think is a first for me). Maybe I missed it, but I don’t think they did the flyover before the start (which was always a highlight for me). Looked around a bit to see if I could find anybody I knew, but decided to head to the chute when it got crowded. No real announcement to start this year either – everyone just started moving slowly to the line and we were off.

Running without a Garmin was strangely liberating. I just wanted to take it slow and let my muscles take over instead of my brain. The only anxiety I had was due to the 4:15 pacer, who I traded places with twice. This race doesn’t have many clocks on course, so I knew I hit the halfway mark around 2:10. After that I had no idea until mile 25, but I knew I was going slower the second half because of walk breaks through each water stop to rehydrate, take on ice and sponges and pour water over my head (all tricks I learned the last time it was too hot).

As I’ve said before, this race takes on a whole new feel when you enter Duluth city limits after mile 18. The crowd support is amazing and they helped me run non-stop from the last water stop at mile 25 to the finish line, where I finished in 4:47:36 (10:59 Minute Miles). Full results can be found here, including my official splits (10K – 59:02, 13.1M – 2:10:22, 20M – 3:30:47 and 25M – 4:34:45).

Next up: Afton Trail Run 50K on July 2

Originally published by DK on June 19, 2016 at 3:41 pm

Anniversary bling acquired

Posted Sunday, June 19th, 2016 12:24 am GMT -5 in Marathons,Running,Travel at 12:24 AM

Grandma’s Marathon 40th Anniversary Medal

Originally published by DK on June 19, 2016 at 12:24 am

Better start training soon

Posted Wednesday, February 10th, 2016 01:58 pm GMT -5 in Fashion,Marathons,Running at 1:58 PM

The Grandma’s jacket has arrived

Originally published by DK on February 10, 2016 at 1:58 pm

Such a sucker for bling

Posted Tuesday, December 29th, 2015 03:35 pm GMT -5 in Marathons,Running at 3:35 PM

40th anniversary of Grandma’s Marathon

Originally published by DK on December 29, 2015 at 3:35 pm

Isn’t that cheating?

Posted Sunday, December 13th, 2015 12:33 pm GMT -5 in Fashion,Marathons,Running,Shopping at 12:33 PM

$50 for a 2015 Boston Marathon jacket @ Marshalls Mall of America

Originally published by DK on December 13, 2015 at 12:33 pm

The more, the merrier

Posted Monday, October 26th, 2015 02:00 pm GMT -5 in Links,Marathons,Running at 2:00 PM


Originally published by DK on October 26, 2015 at 2:00 pm

2015 Des Moines Marathon

Posted Wednesday, October 21st, 2015 09:39 pm GMT -5 in Family,Food,Longform,Marathons,Running,Travel at 9:39 PM

Last weekend, 75% of the Kingsbury clan headed down I-35 to the Iowa state capital for the 14th running of the IMT Des Moines Marathon. I picked this race as part of the Fifty States quest, with Iowa and South Dakota being the closest ones to Minnesota that I hadn’t knocked off yet. Combine that with a very reasonable rate at the Downtown Marriott ($130 + tax) and what I thought was a rather flat state overall, it was a no-brainer pick for marathon number 25.

The hotel turned out to be great – within walking distance of the start and finish area, no forced two night minimum and a 2pm late check-out for runners to return and shower after the race. The room was your typical downtown business hotel as far as furnishings go and the staff was very friendly. Just like most business-class hotel chains, though, they still charge extra for wireless internet and a 30-second phone call I made from the room to Colleen’s mobile phone was billed at $5.75. Ouch.

As for the race, I was disappointed with my performance (4:37:23 – 10:36 pace, 895th overall, 77 out of 106 in my age division). I could blame lots of things, but it was mainly just a lack of faster training miles during this cycle that blew it for me at the end. Turns out this part of Iowa is far from flat – the course map shows a rise of “just” 150 feet, but the hills between miles three and eight were substantial. Not Superior Hiking Trail bad, but still very trying. Ironically enough, that part of the race was also my fastest (first 10K in 55:00 for an 8:52 pace).

The weather was really cold at the start – about 35F with clear, sunny skies and a light wind that picked up substantially as the morning went on. I had packed a “cold” outfit and a “warm” outfit and completely picked the wrong items to start with. It was great before the race, but once things started, I was too hot. Colleen and MK drove to around mile 16 and I was extremely thankful they had brought part of the other outfit with them.

One of my favorite parts of this course was the loop around the famous blue oval that is home to the Drake Relays. First held in 1910, this track has hosted a who’s who of the running world: Bruce/Caitlyn Jenner, Michael Johnson, Carl Lewis, Jesse Owens, Wilma Rudolph, Frank Shorter, Gwen Torrence and several hundred other Olympic athletes. My lap was probably one of the slowest ever recorded there, but it’s fun to think of Randy Wilson setting the 800m record (my high school event) on April 28, 1978 – a blazing 1:45.86!

I hit the halfway mark right at two hours and was hoping to stay in the 4:00 – 4:20 range, but I started to cramp up and had to take longer and longer walk breaks during the water stations. The sections around Waterworks Park and Grays Lake Park were not my favorite – you could see the huge loops around those areas and both felt like forever to complete (even though they were only about two miles long each). I saw Colleen and MK again around mile 25, then headed to the finish line, which was in the same spot where we started (Locust Street bridge). Running the second half 37 minutes slower than the first was just sad, but it’s over, it wasn’t my slowest marathon and it still counts as a finish.

My Garmin said I ran 26.4 miles, so I guess I took the tangents poorly. Here are the watch splits: 8:45, 8:53, 8:49, 9:01, 8:33, 9:03, 8:52, 9:05, 9:01, 9:04, 9:26, 9:34, 10:05, 10:14, 10:37, 11:56, 10:46, 11:35, 12:28, 12:01, 12:25, 12:25, 14:00, 12:08, 12:28 and 11:47. The official reported splits were: 10K – 55:00 (8:52), Half – 2:00:15 (9:11), 20 miles – 3:19:05 (9:58) and last 10K – 1:18:19. Nice food options at the end, which I also thought was organized very nicely. Still couldn’t find the family, but that my fault for not telling them where to meet ahead of time.

The expo was small, but nice. We saw our friend Kris Jessee, who ran the half in an impressive 1:43:58. You could tell this is really more of a half marathon event – there were just a couple of spots for marathon bib pick-up and a whole wall full of spots for the half. With just 1,392 people in the full, there was plenty of elbow room once we split from the half runners around mile three. The full marathon course was well supported throughout, but there weren’t a whole lot of spectators. They gave out the shirts at the expo and not at the finish (one of my minor pet peeves), but they are very nice. Cool medal design too.

The rest of trip was short, but fun. MK had a school project based on planning trips, so she practiced on this one. Based on her research, we stopped at the very cool Greater Des Moines Botanical Garden and drove by the pretty state capital building. We also hit up locally-owned Zombie Burger + Drink Lab for lunch, where I ordered the huge double “Dead Moines” burger (smoked gouda, prosciutto, ham and truffle mayo). It was great, but trust me when I say a single is more than enough. RAYGUN, the Greatest Store in the Universe, was just down the street, so we of course had to stop in and do a little shopping there.

We didn’t stick around too long after the race on Sunday, breaking our locals-only food rule with a quick stop at Noodles and Company before hitting the road back north. The road construction on I-35 once we passed back into Minnesota was completely ridiculous. MNDOT really needs to study ways to improve that whole situation. The Iowa DOT runs some pretty awesome “modern” rest stops – perhaps they can give MNDOT a call and lend a helping hand…

Originally published by DK on October 21, 2015 at 9:39 pm

Another state about to fall

Posted Friday, October 16th, 2015 05:59 pm GMT -5 in Marathons,Running,Travel at 5:59 PM

Des Moines Marathon this weekend 

Originally published by DK on October 16, 2015 at 5:59 pm

Then orange

Posted Sunday, October 4th, 2015 07:29 am GMT -5 in Marathons,Running at 7:29 AM

Twin Cities Marathon medals

Originally published by DK on October 4, 2015 at 7:29 am

Green first

Posted Sunday, October 4th, 2015 07:28 am GMT -5 in Marathons,Running at 7:28 AM

TC 10 Mile medals

Originally published by DK on October 4, 2015 at 7:28 am

Good luck next week

Posted Sunday, September 27th, 2015 11:58 am GMT -5 in Marathons,Running at 11:58 AM

I’ll see you all at the finish line

Originally published by DK on September 27, 2015 at 11:58 am

New marathon pacer

Posted Friday, September 25th, 2015 04:00 pm GMT -5 in Marathons,Nature,Running at 4:00 PM

Seriously, how’d I get so slow?

Originally published by DK on September 25, 2015 at 4:00 pm

Sign me up – Grandma’s 40th

Posted Wednesday, September 2nd, 2015 04:56 pm GMT -5 in Links,Marathons,Running,Video at 4:56 PM

Originally published by DK on September 2, 2015 at 4:56 pm

Des Moines Marathon Planning

Posted Wednesday, July 1st, 2015 10:36 pm GMT -5 in Longform,Marathons,Running,Travel at 10:36 PM

It’s been a few weeks since I signed up to run the 2015 IMT Des Moines Marathon and I really should come up with a formal training plan and get serious about running again. As my running log chart can attest, this has been a down year so far – less than 350 total miles in 2015 (and we’re already half done). Plus I now have the added pressure of a work colleague threatening to start a BQ challenge. Actually, that’s probably just what I need to get motivated again. Watch out, 3:25, I’m gunning for you again…

OK, maybe not. It would, however, be nice to PR on Sunday, October 18th. The race starts at 8am on the Locust Street Bridge in downtown Des Moines and has a course map that reminds me a little of Fargo (see above). There is roughly 150 feet of elevation change, though, so it’s not a completely flat course like one would expect to find in the great state of Iowa. Packet pickup is only open on Friday and Saturday, so I booked a room at the downtown Marriott on Saturday night. It’s close to the start/finish area and will have showers available afterwards, which sounded like a good plan.

Des Moines is a smaller race than I expected. Marathon weekend last year had about 9,000 total runners, which includes the marathon relay, half marathon and 5K events. Looks like they had just under 1600 marathon finishers, so it might seem a little more like Eau Claire than Fargo. I generally prefer larger races, but it will be interesting to see what I can do these days with fewer people on course.

Not sure what kind of training plan I’ll follow for this race – definitely need to pick up the mileage and continue cross-training. I still haven’t started my Wolverine workout plan due to travel/commute limitations, but I’d like to start adding in at least some of those new exercises. My weight is hovering a good 20 pounds higher than I want, but I’ve decided that I just don’t want to give up the things I like on the eating and drinking side of the equation. For now I’ll try the “increase workouts and practice restraint” method of weight control and see how that goes.

Step 1: 10K @ 5am – go!

Originally published by DK on July 1, 2015 at 10:36 pm

Reykjavik Culture Night

Posted Wednesday, July 1st, 2015 09:12 pm GMT -5 in Links,Marathons,Running,Travel at 9:12 PM


Originally published by DK on July 1, 2015 at 9:12 pm

Lifetime Membership?

Posted Tuesday, June 23rd, 2015 08:10 am GMT -5 in Links,Marathons,Running at 8:10 AM


Originally published by DK on June 23, 2015 at 8:10 am

Garry Bjorklund

Posted Wednesday, June 17th, 2015 11:24 am GMT -5 in Marathons,Quotes,Running at 11:24 AM

My wife and I both think that the half-marathon should be called Grandpa’s Marathon because she tells me every day that men do half the work that women do….

Originally published by DK on June 17, 2015 at 11:24 am

Finisher Shirt Friday

Posted Friday, April 24th, 2015 01:25 pm GMT -5 in Fashion,Marathons,Running at 1:25 PM

The governor said so

Originally published by DK on April 24, 2015 at 1:25 pm

Best Men Around

Posted Wednesday, April 8th, 2015 08:17 pm GMT -5 in Links,Marathons,Running at 8:17 PM


Originally published by DK on April 8, 2015 at 8:17 pm

Guess I need adidas Adizeros

Posted Monday, November 10th, 2014 02:11 pm GMT -5 in Links,Marathons,Running at 2:11 PM


Originally published by DK on November 10, 2014 at 2:11 pm

Slowest Time Since 1995

Posted Tuesday, November 4th, 2014 04:12 pm GMT -5 in Links,Marathons,Running at 4:12 PM


Originally published by DK on November 4, 2014 at 4:12 pm

2014 New York City Marathon

Posted Monday, November 3rd, 2014 11:30 pm GMT -5 in Longform,Marathons,Running,Travel at 11:30 PM

After the last time I tried to run New York went sideways, I wasn’t sure what would happen this time. Weather did end up playing a role again this year, but overall I just feel incredibly lucky to have had the opportunity to experience the race and the city.

The trip needed to happen on the cheap and I’m very thankful to my friends John and Dillon, who helped me with airfare and lodging. Dillon’s dad Tom also gave me a subway pass for the weekend and my mom snuck some extra spending money in my pocket when I left town on Friday night. I also feel extremely grateful to my immediate family – we don’t get to take many vacations these days and this chance for me to complete a major running goal is a true gift.

Heading into this week, I felt pretty good about my running readiness (even with the two week illness break in September). My yearly mileage is currently the second highest since I started keeping track and I really felt a PR might be possible. That was my A goal for this race, with a B goal of sub-4 and a C goal of finishing without getting hurt.

Option C would be the winning bet, I’m afraid.

When I read the National Weather Service had issued a wind advisory for marathon day, I knew it would be tougher than normal. When I heard the wheelers would start in Brooklyn instead of Staten Island for fear of being blown over on the Verrazano-Narrows bridge, I got really nervous. Turns out that part of the race was terrifying – the wind literally tossed me back and forth and nearly ripped my securely pinned bib off my chest (not to mention my hat). I read later that the reason there was no marker at mile one was because it blew off the bridge and into the water.

The weather Saturday was terrible – nearly the same wind and a constant, cold rain all day. Thankfully, the precipitation cleared out by Sunday morning, but the cold stuck around and the wind picked up. I left the Astoria Boulevard station at 5:30am, taking the N and 4 trains down to Bowling Green and the short walk to the Staten Island Ferry dock for my 6:30am assigned boarding time (made it with five minutes to spare). The waves were big and the wind was howling the whole way across. It’s really amazing how many people can fit on those boats – the police escort was nice too.

When I arrived at the St. George Ferry Terminal, I made a beeline for the waiting buses. They were nice and warm and it was great to beat the crowd and not have to wait outside any longer than necessary. The short ride over to Fort Wadsworth was quick and easy, with the driver dropping us off right in front of the security contingent. The police presence was both reassuring and frightening – you don’t see cops with automatic weapons and full riot gear at TCM.

The starting area zones had lots of great pre-race items (coffee, water, bagels, energy drinks), but it was crowded and cold and everyone basically had to wait around for two plus hours before being called to the corrals. Everything was running behind schedule too, but wave two was finally allowed in around 9:25am. It was very nice that they had extra bathrooms in the actual corrals and there were tons of Goodwill bins to discard the extra layers I purchased just for that purpose.

The canon went off for my wave and I officially made it up the bridge ramp and over the starting line at 10:15:19am. That first hill is supposed to be the biggest on the course, but I didn’t think it was too bad (other than fearing for my life each time a 50mph+ gust hit). My Garmin wasn’t very accurate all race and outright stopped measuring distance at one point, so I quit looking at it when I knew the A & B goals were shot. I held sub-nines for the first seven miles and hoped to at least stay in the nines for the rest of the race, but it was not meant to be.

I knew there were a lot of miles in Brooklyn and it seemed to never end. There were several points on this course that have very long straightaways, so you see waves of people for what seems like forever. I don’t really like that much – all my mind can think is how far I need to run to catch up. The stretches in Manhattan up First Avenue and down Fifth Avenue were similar. Brooklyn did finally turn into Queens, home of my least favorite part of the entire course. The Queensboro Bridge is just Evil. I was slowing down a few miles before that damn bridge, but it put an end to any thoughts of a decent time.

The crowds in Manhattan really were everything people say – the whole course has great support, in fact. It was also fun hearing the bands and DJs (I especially liked the Run-D.M.C. sample in Queens). The brief jaunt through the Bronx tossed a few more wonderful bridges in the mix and I was really surprised by the amount of elevation at the end of the race – it doesn’t look like much on the chart, but Fifth Avenue and Central Park hit you with gradual climbs when you least want them. And don’t get me started on the “little” bump between mile 26 and the finish. More Evil.

I’d been mentally playing a strong finish in my mind the past few weeks of training, but all I felt running past Columbus Circle and into the home stretch was pain and disappointment in my slow time (officially 4:24:14 and a 10:05 pace). I know the wind impacted every runner, but it was still a letdown to not be closer to at least my B goal. Oh well – still grateful for the experience (and to be walking around now without any major pain).

The finish line experience was interesting – I liked the recovery bag idea (everything pre-loaded) and the no bag check poncho was really nice (and an excellent way to warm back up on a cold day). The long march north was a pain, as I basically had to walk an extra three miles or so to get back to the right train station. That walk was made much more enjoyable, though, by all of the people who congratulated me on finishing the race.

Here are the splits reported by the timing mats:

  • 3M 25:11 – 8:24 pace
  • 5K 26:04 – 8:18
  • 4M 33:48 – 8:39
  • 5M 42:24 – 8:37
  • 6M 51:02 – 8:39
  • 10K 52:54 – 8:43
  • 7M 59:45 – 8:44
  • 8M 1:08:55 – 9:10
  • 9M 1:18:15 – 9:20
  • 15K 1:21:14 – 9:17
  • 10M 1:27:28 – 9:12
  • 11M 1:37:11 – 9:43
  • 12M 1:46:46 – 9:35
  • 20K 1:51:02 – 10:00
  • 13M 1:56:43 – 9:57
  • Half 1:57:52 – 10:27
  • 14M 2:06:49 – 10:04
  • 15M 2:17:40 – 10:51
  • 25K 2:23:47 – 11:28
  • 16M 2:28:29 – 10:05
  • 17M 2:39:15 – 10:46
  • 18M 2:50:11 – 10:56
  • 30K 2:57:35 – 11:33
  • 19M 3:01:57 – 12:10
  • 20M 3:13:42 – 11:46
  • 21M 3:25:43 – 12:02
  • 35K 3:34:24 – 11:37
  • 22M 3:37:04 – 10:33
  • 23M 3:48:29 – 11:25
  • 24M 4:00:04 – 11:36
  • 40K 4:09:25 – 10:57
  • 25M 4:11:03 – 11:14
  • 26M 4:22:09 – 11:07
  • Finish 4:24:14 – 9:32 (2:39:32pm)

I’ll write another post later this week about the rest of the visit (food, shopping, theater, etc) – stay tuned…

Originally published by DK on November 3, 2014 at 11:30 pm

Links to NYC Results

Posted Monday, November 3rd, 2014 04:45 pm GMT -5 in Links,Marathons,Running at 4:45 PM


Originally published by DK on November 3, 2014 at 4:45 pm

Another one for the rack

Posted Sunday, November 2nd, 2014 05:52 pm GMT -5 in Marathons,Running,Travel at 5:52 PM

2014 New York City medal

Originally published by DK on November 2, 2014 at 5:52 pm

Found my corral

Posted Sunday, November 2nd, 2014 07:58 am GMT -5 in Marathons,Running,Travel at 7:58 AM

See you on the other side

Originally published by DK on November 2, 2014 at 7:58 am

To the Five Boroughs

Posted Saturday, November 1st, 2014 09:30 pm GMT -5 in Marathons,Running,Travel at 9:30 PM

Ready to roll

Originally published by DK on November 1, 2014 at 9:30 pm

Up on stage

Posted Saturday, November 1st, 2014 11:02 am GMT -5 in Friends,Marathons,Running,Travel at 11:02 AM

Deb and I at the expo

Originally published by DK on November 1, 2014 at 11:02 am


Posted Saturday, November 1st, 2014 09:50 am GMT -5 in History,Marathons,Running,Travel at 9:50 AM

Kathrine Switzer

Originally published by DK on November 1, 2014 at 9:50 am

Back at Javits

Posted Saturday, November 1st, 2014 07:35 am GMT -5 in Marathons,Running,Travel at 7:35 AM

The expo entrance

Originally published by DK on November 1, 2014 at 7:35 am

New York State of Mind

Posted Wednesday, October 15th, 2014 12:54 pm GMT -5 in Links,Marathons,Running at 12:54 PM


Originally published by DK on October 15, 2014 at 12:54 pm

Respect my authoritay

Posted Sunday, October 5th, 2014 03:22 pm GMT -5 in Marathons,Running at 3:22 PM

Volunteer finish line security for the 2014 TCM

Originally published by DK on October 5, 2014 at 3:22 pm

A new PR for Megan!

Posted Sunday, October 5th, 2014 12:23 pm GMT -5 in Friends,Marathons,Running at 12:23 PM

4:06:21 at the 2014 TCM

Originally published by DK on October 5, 2014 at 12:23 pm

There’s your winner

Posted Sunday, October 5th, 2014 10:16 am GMT -5 in Marathons,Running at 10:16 AM

2014 TCM Champion Tyler Pennel in 2:13:33

Originally published by DK on October 5, 2014 at 10:16 am

Eyes on the Prize

Posted Sunday, October 5th, 2014 05:52 am GMT -5 in Marathons,Running at 5:52 AM

Marathon morning

Originally published by DK on October 5, 2014 at 5:52 am

Summer Running Update

Posted Saturday, July 26th, 2014 05:18 pm GMT -5 in Longform,Marathons,Running at 5:18 PM

Yesterday was the 100 day warning for the 2014 New York City Marathon. Last week was also the start of the 16 week training programs for that race, which starts at 9:40 a.m. on November 2 (wave 1). As I found out earlier this year, I was picked again during the lottery (which worked out so well in 2012). I should be getting super excited and motivated to go back and try again, but it’s been a rough go so far.

First off, I really want to take the whole family, but airfare and hotel costs are ruling that out. In fact, I don’t know if I can afford for me to go solo. I’m working a few angles, though – there are a couple friends that offered up couches and I’m about 2,000 Delta SkyMiles away from a free ticket (anybody have any extra they’d like to gift?).

Second, the Minnesota weather hasn’t exactly been cooperating. Spring took forever to arrive, then lasted about four days. Summer has consisted of trail-flooding rains, high dew points and way too many flying bugs. That has translated into lots of summer treadmill time, which also unfortunately means a reduction in miles. I’ve kept up the 100-mile per month goal so far, but a few of those were cutting it close.

Lastly, I’ve just haven’t been motivated to run the past few months. I think part of that is due to general aches and pains that I’m assuming are due to aging (since I’ve been training continuously). It’s tough going out when every time feels like I’m starting over from scratch. I’ve been reading a little bit on hip flexors and wonder if the new pain I’m feeling there is caused by that. My running partner also moved across town, which makes it harder to get off the couch (especially with less-than-prefect weather).

There are a couple of things in play that could help change course on motivation. First, I need to get my weight back in check. It’s been inching up for months and really needs to drop at least ten pounds. Distance running isn’t generally a weight loss tool for most, but it has been for me as I build mileage and cross-train.

Second, I’d really like to get that BQ before I jump to the next age group in four years. That means a 3:25:00 (7:49 pace) if I want a mid-April trip to Boston (April 20, 2015; April 18, 2016; April 17, 2017 or April 16, 2018). This would be an aggressive goal – I need to cut about 18 minutes from my marathon PR – but it might be exactly what I need this year. Plus, how cool would it be to BQ at NY?

My next confirmed race is the Minnesota State Fair Milk Run 5K (7:45 a.m. on Sunday, Aug. 24). It would do wonders for my confidence if I can PR at that race and get an age group ribbon (need to beat 21:42 to be in contention).

Thinking ahead to 2015, I’d love to do the spring 50K Superior Trail Race in Lutsen and then run the 50 mile in the fall (I need the former to qualify for the latter). The spring race is May 16th and the fall date is TBD (September). I had that dream about running a BQ at Grandma’s, so I feel like I just *have* to run that in 2015 (7:45 a.m. on Saturday, June 20). I also still want to run the Deadwood Mickelson Trail Marathon (June) and Des Moines (October), but those will probably have to wait at least another year.

Now I just need my body to cooperate and hold on for a few more years…

Originally published by DK on July 26, 2014 at 5:18 pm

In Memoriam – Denise Waterman

Posted Wednesday, May 7th, 2014 02:46 pm GMT -5 in Family,Longform,Marathons at 2:46 PM

Funerals for first responders are incredibly powerful and emotional. Yesterday I attended the memorial service for Eau Claire Fire Department engineer and paramedic Denise Waterman, who passed away April 30th after a short eight week battle with cancer. Denise was married to my wife’s cousin Greg, whose family we have visited in Eau Claire many times over the years.

Forty-eight is way too young, but as Rubén Rosario wrote in a recent Pioneer Press story, cancer is a growing problem for firefighters. These brave men and women serve their community by fighting fires and conducting rescues, only to face even more danger from exposure to cancerous agents while in the line of duty. The local Eau Claire TV station WEAU had nice coverage of the event here.

When I arrived at the Plaza Hotel, the front parking lot was full of red fire equipment, including two ladder trucks that formed a memorial arch. Several hundred firefighters attended the service, which included an honor guard that changed every ten minutes, a single file procession past her badge and uniform with salutes, a bagpiper playing Amazing Grace and flowers from fire departments across Wisconsin and Minnesota. The service itself included several friends and colleagues sharing memories, a ringing of the bell (three sets of three), the presentation of a flag and other awards to Greg and a final farewell from the dispatcher that was too much for me to handle.

The Eau Claire Marathon was last Sunday and the local newspaper reported on a special tribute:

Also participating in Sunday’s marathon were several members of area fire departments who ran in full gear that weighed up to 30 pounds. The firefighters ran in memory of Denise Waterman, a 16-year veteran of the Eau Claire Fire Department who lost her battle with cancer Wednesday. The firefighters ran with Waterman’s photograph taped to their air tanks. “You lean on each other, and you support each other, and this was a great event to lean on each other and support our brothers and sisters,” said Tony Biasi, a member of the Eau Claire Fire Department. Eight firefighters ran the relay marathon and four ran the full marathon.

Colleen and I did not know that Denise also went to UW-Madison, studying art and creating beautiful paintings, many of which were on display at the memorial. After the ceremony, the room was flipped to serve dinner and celebrate the life of a very special person. It was the party she wanted and it was an honor to be a part of it.

Originally published by DK on May 7, 2014 at 2:46 pm

Let’s try this again

Posted Wednesday, March 26th, 2014 11:43 pm GMT -5 in Marathons,Personal,Running,Travel at 11:43 PM

Passed the lottery, now need to find the money and hope for good weather…

Originally published by DK on March 26, 2014 at 11:43 pm

2014 Running Plans

Posted Monday, January 27th, 2014 11:30 pm GMT -5 in Biking,Longform,Marathons,Running at 11:30 PM

All these crazy Arrowhead 135 athletes have me inspired to set some goals for 2014 and start to seriously decide on races for the year. I’m currently only registered for one race right now – the Get in Gear 10K on April 26th. I’m also in the New York City Marathon lottery, but will likely email them to take my name out (no money for a full-blown New York trip this year).

So what do I want to do? Registration for the TC 1 Mile opens Saturday and I’ll sign up and try to make it four in a row versus Megan. I’ve got the ultra bug and probably should’ve signed up for the Superior 50K, but that race just filled. Both of their fall races (the 50 and 100) require a previous trail ultra, so those will have to wait. I’m seriously considering the Zumbro 50 that Megan did last year, but it’s coming up soon (April 12th) and I’m not sure I really want to run much outside the next few weeks. Oh, I’d like to do this sometime too…

I still really want to run the Deadwood Mickelson Trail Marathon in South Dakota on June 1st, but that would require at least one hotel night expense. I really missed Grandma’s last year and have a place to stay for that race (June 21st). The other benefit to that race is that since it usually doesn’t fill, I can wait until the last minute and still register.

With New York likely out, my fall marathon spot opens up and I’d kinda like to check Iowa off the 50-state list by running the Des Moines Marathon on October 19th. I’d miss Twin Cities, but those two races are always too close together, so maybe I’ll take a year off from the hometown race.

Decisions, decisions…

Originally published by DK on January 27, 2014 at 11:30 pm

2014 Inaugural Dopey Challenge

Posted Wednesday, January 15th, 2014 10:58 pm GMT -5 in Family,Friends,Longform,Marathons,Running,Travel at 10:58 PM

When runDisney announced the inaugural Dopey Challenge, I was intrigued. The “old” Goofy Challenge of running the half marathon Saturday and the full marathon Sunday was on my bucket list, but I was just too nervous to pull the trigger and try it (even though both my brother Brian and my running partner Megan had Goofy medals in their collections). The new Dopey would add a 5K on Thursday and a new 10K race on Friday, for a grand total of 48.6 miles in four days. Sold!

This was an expensive race entry ($495 early bird), but a lucky slot machine in Kansas justified a one-time splurge (at least in my running-deranged mind). The 7000 Dopey slots filled rather quickly and both Megan and Brian missed out. My brother decided to go Goofy again for the second time, while Megan signed up for the full (her tenth).

The expo opened at 10am on Wednesday and was expanded this year to include the baseball stadium (in addition to the HP Field House and the Jostens Center). There was a separate line just for people who wanted to buy the limited edition New Balance runDisney shoes, which I heard started to form at 4:30am. The Field House had the usual packet pickup, along with most of the race shirts and a new runDisney merchandise shop. Jostens Center held all the rest, including the runDisney booth where I stood by Jeff Galloway again and listened in on a few conversations. With all of the shirts, I left Wide World of Sports with a pretty heavy race bag.

The Family Fun 5K event on Thursday had the latest start of the week, with the fireworks going off at 6:15am. It was fairly warm and humid for the first three races, with a wonderful cold front moving through on Saturday night before the marathon on Sunday. The last three races all started at 5:30am and I’d say getting up so early four days in a row was probably the hardest part of the challenge for me (2:45am on Sunday was just brutal).

I ended up semi-racing the 5K and 10K and dialed down the pace for the last two. Given my relative lack of training the previous month, I was very happy with all of the times:

  • 5K – 24:27 (7:52 pace)
  • 10K – 51:09 (8:14 pace)
  • Half – 1:58:04 (9:00 pace)
  • Full – 4:11:49 (9:36 pace)

My brother helped me pick out the cool Pirates of the Caribbean costume for Sunday, while the giant mouse hands and ears made a return appearance in the half. Megan ordered a Duffy costume from an Etsy vendor online and the crowd response was awesome (especially from cast members) – pretty sure she was the only Duffy in the field too.

Spent a little time in all four parks while I was down there, but for the most part, I just hung out with Brian and his wife Patti while soaking in the non-Minnesota winter weather. Thanks for the kind hospitality you two!

Only one other confirmed and registered race entry right now in 2014 – the Get in Gear 10K on April 26th. Lots of others I’d like to do, but we’ll see how much I can budget for entry fees this year…

Originally published by DK on January 15, 2014 at 10:58 pm


Posted Sunday, January 12th, 2014 10:13 am GMT -5 in Marathons,Running,Travel at 10:13 AM

Dopey Challenge 2014

Originally published by DK on January 12, 2014 at 10:13 am

Duffy and the Pirate

Posted Sunday, January 12th, 2014 04:12 am GMT -5 in Friends,Marathons,Running,Travel at 4:12 AM

Ready to roll at the marathon

Originally published by DK on January 12, 2014 at 4:12 am

That’s a lot of swag

Posted Wednesday, January 8th, 2014 04:05 pm GMT -5 in Fashion,Marathons,Running at 4:05 PM

Dopey Challenge race shirts

Originally published by DK on January 8, 2014 at 4:05 pm

The 2014 Expo

Posted Wednesday, January 8th, 2014 11:34 am GMT -5 in Marathons,Running,Travel at 11:34 AM

Walt Disney World marathon expo

Originally published by DK on January 8, 2014 at 11:34 am

Appropriately named

Posted Wednesday, January 8th, 2014 10:54 am GMT -5 in Marathons,Running,Travel at 10:54 AM

The Dopey Challenge

Originally published by DK on January 8, 2014 at 10:54 am

Buzzfeed #26

Posted Saturday, December 21st, 2013 03:03 pm GMT -5 in Friends,Links,Marathons,Running at 3:03 PM


Originally published by DK on December 21, 2013 at 3:03 pm

David is a Runner

Posted Thursday, November 21st, 2013 11:00 am GMT -5 in Links,Marathons,Running at 11:00 AM


Originally published by DK on November 21, 2013 at 11:00 am

Thank you ESPN

Posted Monday, November 4th, 2013 11:00 am GMT -5 in Links,Marathons,Running at 11:00 AM


Originally published by DK on November 4, 2013 at 11:00 am

The Phil Coppess Story

Posted Wednesday, October 9th, 2013 09:08 am GMT -5 in Links,Marathons,Running at 9:08 AM


Originally published by DK on October 9, 2013 at 9:08 am

2013 Twin Cities Marathon

Posted Sunday, October 6th, 2013 03:41 pm GMT -5 in Friends,Longform,Marathons,Running at 3:41 PM

Well, that was fun. Marathon number 22 is in the books (ninth TCM) and it was the fastest one for me yet. I’m terrible at calculating times, but Google says I actually ran my first reverse split in a marathon. Here are the main stats:

  • Official chip time: 3:43:32 (8:32 pace)
  • 13.1M split: 1:52:46
  • Overall: 1932/8849
  • Age group: 216/692
  • Garmin splits: 9:13, 8:46, 8:40, 8:46, 8:49, 8:44, 8:59, 8:00, 8:15, 8:14, 8:14, 8:10, 8:19, 8:11, 8:04, 8:17, 8:15, 8:33, 8:24, 8:26, 8:21, 8:32, 8:42, 8:33, 8:44, 8:34

I’m not entirely sure how accurate those watch splits are, as the Garmin was off at almost every mile marker. It also said I ran 26.38 miles – I know I’m sometimes bad at running the tangents, but that seemed like a lot.

This was a great social day. My former neighbor Tim stopped and visited at the Metrodome before the race, where I also met Megan and her dad. We walked with Yaniha to the start and I ran the first seven miles with Megan. She was diagnosed with asthma earlier in the week, but still finished under 4:15. Congrats to all of the people I knew running the full:

  • Megan – 4:14:55
  • Tom – 5:06:53
  • Yaniha – 4:06:36
  • Tim – 4:32:57
  • Deb – 4:01:25
  • Kris – 3:40:00
  • Elizabeth – 3:46:43

Congrats also to Twitter friends Kat (@kljwm) and Kristi (@lifeisfunner), who had great runs during the TC 10 Mile today too. And big shout outs to my only spectator Renee (@twindependent), as well as finish line security volunteer Marc (@WDWGolfer).

Overall, I felt pretty decent right after the race and walked down to United Hospital to get a ride back to my car at the Fort Snelling park and ride. Since I got home, the main pains have been my left ankle and (strangely enough), my neck. Not a big deal, though – should be fine by tomorrow.

While I’m very happy with the PR (which knocked nearly two and a half minutes off the old time), it still highlighted just how hard qualifying for Boston will be. Even with the extra time for getting older, I’m still more than 18 and a half minutes away.

Dang, now that’s fast.

Originally published by DK on October 6, 2013 at 3:41 pm

The before

Posted Sunday, October 6th, 2013 07:29 am GMT -5 in Marathons,Running at 7:29 AM

Megan and I (and Tom) in the halls of the Metrodome, Minneapolis

Originally published by DK on October 6, 2013 at 7:29 am

Best bib ever

Posted Saturday, October 5th, 2013 09:52 pm GMT -5 in Marathons,Running at 9:52 PM

#1111 for the 2013 Twin Cities Marathon

Originally published by DK on October 5, 2013 at 9:52 pm

Still get butterflies

Posted Friday, October 4th, 2013 12:22 pm GMT -5 in Marathons,Running at 12:22 PM

2013 TCM Expo, St. Paul, MN

Originally published by DK on October 4, 2013 at 12:22 pm

No, thank *you*

Posted Sunday, September 29th, 2013 04:19 pm GMT -5 in Marathons,Running at 4:19 PM

TCM sign, Minnehaha Park

Originally published by DK on September 29, 2013 at 4:19 pm

Ragnar Great River 2013

Posted Sunday, August 18th, 2013 03:45 pm GMT -5 in Friends,Longform,Marathons,Running at 3:45 PM

When Bois Forte decided to put together a team for the 2013 Ragnar Great River relay, I was asked to be the Fortune Bay representative. This was partly due to my reputation for running and partly because no one else volunteered. Rae Villebrun was the captain and organizer of team Running Wild Through the Wilderness and did an excellent job of logistics and communication throughout.

We had some turnover on our roster in the weeks leading up to the race, including one person who dropped out the week of the race. This lead to me taking both the 8th and 9th runner positions, effectively turning it into a Ragnar Ultra. I decided to just do the back-to-backs three times (see the segment maps after the jump), for a grand total of 36.6 miles. I was a little worried when the Ragnar guide listed the segments as very hard, very hard, very hard, very hard, easy and moderate (which should have been “hard” in my opinion).

My Garmin had all kinds of cool stats from this event:

  • 5:29:58 overall, for an average pace of 9:01
  • 4,675 ft of total elevation gain
  • 5,130 estimated calories burned
  • Fastest split – 7:35
  • Slowest split – 12:48 (walked half a hill)
  • Split breakdown: 3 sevens, 16 eights, 15 nines, 2 “others”


As you can see from the elevation chart, this course had some serious hills. I had to walk for part of the last hill in segment 9 (my slowest split) and the long downhill after the peak was almost as painful (in a different way). I also walked part of the hill at the end of segment 33, which was my least favorite part of the entire relay. Thankfully Megan was there with me for that part – many, many thanks to her teammate Yaniha for the surprise water bottles too.

Even though this was my first Ragnar, I could tell right away that people are what make this event what it is. I hadn’t met any of my teammates in real life before Friday, but we had an awesome team. I really appreciate all the work that Rae and John put into organizing our group and thanks to my van two partners Amy, Melissa, Nikki and John for sharing their Target snacks, driving us everywhere and providing support throughout the relay. And cheers to all of the van one runners too – you did great. Running Wild Through the Wilderness kicked ass!

Originally published by DK on August 18, 2013 at 3:45 pm

The new shirt arrived

Posted Thursday, May 2nd, 2013 08:55 pm GMT -5 in Fashion,Marathons,Running at 8:55 PM

Adidas Boston Stands As One T-Shirt fundraiser

Originally published by DK on May 2, 2013 at 8:55 pm

Heartache for My People

Posted Monday, April 15th, 2013 07:39 pm GMT -5 in Friends,Longform,Marathons,Running at 7:39 PM

I’ve wanted to be there, but I’m not fast enough. I live vicariously on Patriots’ Day each year through people I’ve never met in real life (such as @susanruns and @mattlegal). Their wonderful blog entries are full of excitement and commitment to excellence. The world-class athletes that are featured on the live stream I watch every year make it look so effortless. Pure inspiration to get faster so I too can travel to Hopkinton some day.

I had turned off the live stream after Jeptoo and Desisa finished, just keeping a tab open to see if Nurse on the Run could maintain her 3:10 pace for the second half of her race. Then a few tweets starting trickling in my feed about an explosion. Then another. Links to unimaginable photos and video. I was in shock.

Runners are a close-knit group. Every time I see a runner out somewhere, I tell my family “there goes one of my people.” Today hit straight at my heart. Not just for the runners, but also the spectators, the first responders that line the entire course, the volunteers. It could have been my kids waiting there for me to finish. Such a senseless tragedy.

So very thankful everyone I know is OK. Google has set up a page if you are looking for someone here. The official BAA site also allows you to search for people here. The American Red Cross has a page here for people to donate blood in Massachusetts (although you can always donate blood wherever you are). The official BAA Facebook page is posting frequent updates here.

Peace and healing to everyone in Boston tonight…

Originally published by DK on April 15, 2013 at 7:39 pm

Someday (I Hope)

Posted Monday, April 15th, 2013 10:33 am GMT -5 in Links,Marathons,Running at 10:33 AM


Originally published by DK on April 15, 2013 at 10:33 am

2014 WDW Enhancements

Posted Monday, April 8th, 2013 06:41 pm GMT -5 in Links,Marathons,Running at 6:41 PM

Originally published by DK on April 8, 2013 at 6:41 pm

Grand Lakes Marathon Series

Posted Tuesday, April 2nd, 2013 01:27 pm GMT -5 in Links,Marathons,Running at 1:27 PM


Originally published by DK on April 2, 2013 at 1:27 pm

New York City Marathon Update

Posted Saturday, March 16th, 2013 12:35 am GMT -5 in Marathons,Mini Posts,Running at 12:35 AM

Here is the disappointing news from New York:

The policy states that a runner must be denied 3 entry consecutive years, without entering these marathons through another means such as a charity. You were denied entry in 2010 and 2011, but you were accepted in 2012, so you are no longer eligible for guaranteed entry through the denied 3 times program. I am sorry.

As was stated on the website, this program is being phased out. The last year to enter the program was 2011.

So it looks like I’ll pick some different options for 2013…

Originally published by DK on March 16, 2013 at 12:35 am