Only Two More Months of Training to Go

I have now built up to riding 200 miles per week, in addition to doing yoga, push ups, sit ups, workouts on my complete gym, working out at Snap Fitness for my quads, hamstrings, and torso, as well as working up to 2.25 miles running on the treadmill. Needless to say, i have a tired body many days.

During the week, I get up at 5:00 a.m..many days to get my workouts in my apartment and at Snap Fitness done before I go to work. Working full time, that does not leave much time for anything else, but some days I can feel the results and get encouraged. I will be ready, with my entire body in shape to withstand the 2900 miles.

Week of January 25

Monday -

yoga routine,
Quads: 3 sets of 175# with 20 reps,
Hamstrings:3 sets of 100# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (2) 3/4 mile runs at 5.3 MPH, total 3.0 miles

Tuesday -

yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 22 reps of pushups and 15 situps
Quads: 3 sets of 170# with 20 reps,
Hamstrings:3 sets of 100# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (2) 3/4 mile runs at 5.3 MPH, total 3.0 miles
30 miles spinning at St. Cloud State

Wednesday -

yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 22 reps of pushups and 15 situps
Quads: 3 sets of 180# with 20 reps,
Hamstrings:3 sets of 105# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (2) 3/4 mile runs at 5.3 MPH, total 3.0 miles

Thursday -

60 miles on my Keiser in my apartment before going to a 9:00 a.m. meeting
25 miles spinning at St. Cloud State
15 miles on my Keiser in my apartment to complete the 100 mile day

Friday -

yoga routine,
Complete Gym 4 exercises 20 repetitions (well, wimped out on the last two exercises)
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 185# with 20 reps,
Hamstrings:3 sets of 105# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (2) 3/4 mile runs at 5.3 MPH, total 3.0 miles

Saturday -

Quads: 3 sets of 190# with 20 reps,
Hamstrings:3 sets of 110# with 20 reps
treadmills wee busy at Snap Fitness, so I went home.
Decided to make it a rest day.

Sunday,

yoga routine,
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 200# with 20 reps,
Hamstrings:3 sets of 110# with 20 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (1) 3/4 mile run at 5.3 MPH, and a mile at 5.3 and 5.5 -  total 3.25 miles
15 miles on my trainer in the basement at a fsster pace  watching the MSU Spartans trounce Rutgers in basketball.

145 total miles for the week

Week of February 1

Monday -

yoga routine,
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 200# with 20 reps,
Hamstrings:3 sets of 110# with 20 reps
Torso rotation: 3 sets at 75#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (1) 3/4 mile run at 5.3 MPH, and a mile at 5.3 and 5.5 -  total 3.25 miles

Tuesday -

Yoga routine
5 sets of 25 reps of pushups and 15 situps
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 210# with 20 reps,
Hamstrings:3 sets of 115# with 20 reps
Torso rotation: 3 sets at 75#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (1) 3/4 mile run at 5.3 MPH, and a mile at 5.3 and 5.5 -  total 3.25 miles
60 miles on my Keiser in my apartment

Wednesday -

Yoga routine
5 sets of 25 reps of pushups and 15 situps on steepest incline
Complete Gym 4 exercises 20 repetitions on steepest incline
Quads: 3 sets of 210# with 20 reps,
Hamstrings:3 sets of 115# with 20 reps
Torso rotation: 3 sets at 75#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (1) 3/4 mile run at 5.5/5.7 MPH, and a mile at 5.5 and 5.7 -  total 3.25 miles
47 miles on my Keiser in my apartment

Thursday and Friday - rest days at a MASBO conference in Minneapolis

Saturday -

Yoga routine
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 220# with 20 reps,
Hamstrings:3 sets of 115# with 20 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles
47 miles on my trainer (Kurt Kinetic and road bike) watching the MSU Spartans dismantle the U of M Wolverines and watching a movie

Sunday -

20 miles on my road bike/Kurt Kinetic trainer in my basement watching a movie

174 miles total for the week

Week of February 8

Monday -

Yoga routine
Quads: 3 sets of 225# with 20 reps,
Hamstrings:3 sets of 120# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles
37 miles on my Keiser in my apartment

Tuesday -

30 miles spinning at St Cloud State, 129 average BPM, 248 watts average

Wednesday -

Yoga routine
5 sets of 25 reps of pushups and 15 situps on steepest incline
Complete Gym 4 exercises 20 repetitions on steepest incline
Quads: 3 sets of 220# with 20 reps,
Hamstrings:3 sets of 120# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles
45 miles on my Keiser in my apartment

Thursday -

Yoga routine
5 sets of 25 reps of pushups and 15 situps on steepest incline
Complete Gym 4 exercises 20 repetitions on steepest incline
Quads: 3 sets of 230# with 20 reps,
Hamstrings:3 sets of 125# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles

Friday -

Yoga routine
5 sets of 25 reps of pushups and 15 situps on steepest incline
Complete Gym 4 exercises 20 repetitions on steepest incline
Quads: 3 sets of 230# with 20 reps,
Hamstrings:3 sets of 125# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles

Saturday -

33 miles on my trainer (Kurt Kinetic and road bike)

Sunday (Valentine's Day) -

55 miles on my road bike/Kurt Kinetic trainer in my basement 

200 miles total for the week

Three week total - 519 miles

3 Weeks and 379 Miles Closer to April 15

Week of January 4

Monday - walked 2 fast miles in fieldhouse, Quads: 3 sets of 110 with 20 reps, Hamstrings:3 sets of 50 with 20 reps, 15 reps of 50 on Torso rotation

Tuesday  - Quads: 3 sets of 115 with 20 reps, Hamstrings: same 55, 15 reps of 50 on Torso rotation, 1/4 mile walk at 4.0, jug 1/4 at 5.0, walk 1/8 at 4.0, job 1/4 at 5.0, walk 1/8 at 4.0, yoga rotation, 5 sets of 15 reps of pushups and situps; Complete Gym 4 exercises 20 reps, 18.2 miles on fat bike with Joel from Albany - Holdingford RR (27 mile equivalent)

Wednesday - yoga routine, Complete Gym, 39 miles on my Keiser in my apartment, Quads: 3 sets of 120 with 20 reps, Hamstrings: same 60, 2 sets of 15 reps of 50 on Torso rotation, 1/8 mile walk at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0

Thursday -
yoga routine,
5 sets of 15 reps of pushups and situps;
Complete Gym 4 exercises 20 repetitions,
Quads: 3 sets of 125# with 20 reps,
Hamstrings:3 sets of 65# with 20 reps,
2 sets of 15 reps of 50 on Torso rotation,
1/8 mile walk at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0, jog 1/4 at 5.0,
walk 1/8 at 4.0,  jog 1/4 at 5.0, walk 1/8 at 4.0,
Rode my fat bike 18 miles with Joel and Jan, 25 miles equivalent

Friday -
yoga routine,
5 sets of 15 reps of pushups and situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 130# with 20 reps,
Hamstrings:3 sets of 70# with 20 reps,
3 sets of 15 reps of 50 on Torso rotation,
(6) 1/8 mile walks at 4.0 MPH and (5) 1/4 mile run at 5.0 MPH
2 sessions of scraping the driveway and shoveling
walked 2-3 miles with Linda at the Burnsville Mall

Saturday -
yoga routine,
5 sets of 15 reps of pushups and situps;
Quads: 3 sets of 135# with 20 reps,
Hamstrings:3 sets of 75# with 20 reps,
(7) 1/8 mile walks at 4.0 MPH and (6) 1/4 mile run at 5.0 MPH
nap :)

Sunday, January 10

yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Quads: 3 sets of 140# with 20 reps,
Hamstrings:3 sets of 80# with 20 reps,
(9) 1/8 mile walks at 4.0 MPH and (8) 1/4 mile run at 5.0 MPH
Short walk with Linda on Fish Lake

113 total miles for the week

Week of January 11

Monday - rest day

Tuesday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 140# with 20 reps,
Hamstrings:3 sets of 80# with 20 reps
(6) 1/8 mile walks at 4.0 MPH, (5) 3/8 mile runs at 5.2 and (1) 1/2 mile at 5.2 MPH, total 2.75 miles
13.5 miles spinning at St. Cloud State, then yoga

Wednesday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 145# with 20 reps,
Hamstrings:3 sets of 85# with 20 reps
(6) 1/8 mile walks at 4.0 MPH, (5) 3/8 mile runs at 5.3 and (1) 1/2 mile at 5.3 MPH, total 2.75 miles
18.4 miles on my fat bike (Albany - Holdingford, RR) with Joel and Frank, 28 miles equivalent

Thursday -
40 miles on my Keiser in my apartment before going to work
20 miles spinning at St. Cloud State
18 pushups
Complete Gym 4 exercises 20 repetitions

Friday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 150# with 20 reps,
Hamstrings:3 sets of 90# with 20 reps
Torso Rotation 3 sets at 55# with 15 reps

Saturday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Quads: 3 sets of 150# with 20 reps,
Hamstrings:3 sets of 90# with 20 reps
(6) 1/8 mile walks at 4.0 MPH, (5) 3/8 mile runs at 5.3 and (1) 1/2 mile at 5.3 MPH, total 2.75 miles
29 miles on my Kurt Kinetic watching a movie - The Way, a story about a 800 km walk on Elcamino de Santiago - hmmmm gets me thinking.....

Sunday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Quads: 3 sets of 150# with 20 reps,
Hamstrings:3 sets of 90# with 20 reps
(6) 1/8 mile walks at 4.0 MPH, (5) 3/8 mile runs at 5.3 and (1) 3/4 mile at 5.3 MPH, total 3.0 miles

110.5 total miles for the week

Week of January 18

Monday -
yoga routine,
Quads: 3 sets of 155# with 20 reps,
Hamstrings:3 sets of 95# with 20 reps
Torso rotation: 3 sets at 60#, 15 reps
(6) 1/8 mile walks at 4.0 MPH, (4) 1/2 mile runs at 5.3, total 2.75 miles
Complete Gym 4 exercises 20 repetitions
40 miles on my Keiser in my apartment watching McFarland USA

Tuesday -
yoga routine,
5 sets of 20 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
15 miles spinning at St. Cloud State

Wednesday -
yoga routine,
5 sets of 20 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 165# with 20 reps,
Hamstrings:3 sets of 95# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(6) 1/8 mile walks at 4.0 MPH, (4) 1/2 mile runs at 5.3, total 2.75 miles
22 miles on my fat bike with Joel to St. Anthony RR, 33 miles equivalent

Thursday -
yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 20 reps of pushups and 15 situps
Quads: 3 sets of 165# with 20 reps,
Hamstrings:3 sets of 95# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(7) 1/8 mile walks at 4.0 MPH, (4) 1/2 mile runs at 5.3, total 2.875 miles
15 miles spinning at St. Cloud State

Friday -
yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 20 reps of pushups and 15 situps
Quads: 3 sets of 165# with 20 reps,
Hamstrings:3 sets of 95# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(8) 1/8 mile walks at 4.0 MPH, (4) 1/2 mile runs at 5.3 MPH, total 3.0 miles

Saturday -
yoga routine,
5 sets of 22 reps of pushups and 15 situps
Quads: 3 sets of 170# with 20 reps,
Hamstrings:3 sets of 100# with 20 reps
(4) 1/4 mile walks at 4.0 MPH, (1) 1/2 mile and (2) 3/4 ,mile runs at 5.3 MPH, total 3.0 miles
24 miles on my Keiser watching a movie

Sunday -
yoga routine,
5 sets of 22 reps of pushups and 15 situps
Quads: 3 sets of 170# with 20 reps,
Hamstrings:3 sets of 100# with 20 reps
(4) 1/4 mile walks at 4.0 MPH, (1) 1/2 mile and (2) 3/4 ,mile runs at 5.3 MPH, total 3.0 miles
26 miles on my Keiser watching a movie

156 miles total for the week

3 week total – 379 miles, with significant progress running and legs and upper body strength

Picking Up the Pace

Week of December 14

1. Monday - Blah. I crash in the evenings after getting up at 5:30 a.m. to drive to Foley.
2. Tuesday - 22 miles fat biking with Joel, 33 miles equivalent, Drizzly, somewhat slick gravel roads so glad we had our studs on our tires
3. Thursday - 38 miles on my Keiser in my apartment
4. Tuesday, Wednesday, Thursday, Friday mornings, walked 2 miles in fieldhouse before work
5. Friday evening - walked 4 times around Burnsville Mall - 2-3 miles?
6. Saturday, the 19th - 25 miles on my Kurt Kenetic trainer at home watching the MSU Spartan play basketball win 78-58 against Northeastern
7. Sunday - 25 miles on my Kurt Kenetic at home, walked 4 miles around Fish Lake with Linda

Total for the week - 121 miles and 4-5 miles walking

Week of December 21

1. Monday - walked 2 miles in Fieldhouse after I drove to work.
2. Tuesday - 16 miles fat biking with the Club, 24 miles equivalent
3. Wednesday - 40 miles on my Keiser in my apartment then drove home
4. Thursday (Christmas Eve) - 30 miles on my Kurt Kenetic at home
5. Friday (Christmas) - 30  miles on my Kurt Kenetic at home
6. Saturday - 30  miles on my Kurt Kenetic at home and walked 2-3 miles with Linda around Burnsville Mall
7. Sunday - 34  miles on my Kurt Kenetic at home and walked 4 miles around Fish Lake with Linda

Total for the week - 188 miles and 6-7 miles walking

Week of December 28

1. Monday - rest day walked 4 times around Burnsville Mall - 2-3 miles
2. Tuesday - 25 miles on the Kurt Kenetic at home
3. Wednesday - 20 miles at Lifetime Fitness in Savage walked 4 miles around Fish Lake with Linda
4. Thursday (New Years Eve) -  more rest while watching football game. Bah hum bug!
5. Friday (New Years Day) - 34  miles on my Kurt Kenetic at home walked 4 miles around Fish Lake with Linda
6. Saturday - 34  miles on my Kurt Kenetic at home and 
7. Sunday - 26 miles on my Kurt Kenetic at home and walked 4 miles around Fish Lake with Linda

Total for the week - 139 miles and 14-15 miles walking

Three week total - 448 and 25 miles walking

Greater Intensity Workouts Continue

Week of November 2

•    1 7 miles on Keiser spinning at SCSU
•          7 miles on Fat bike, with friends, 10 miles equivalent
•          Total = 27 miles

Week of November  9

•          20 miles on Keiser spinning at SCSU
•          8 miles on Fat bike, with friends, 12 miles equivalent
•          8 miles on Fat bike, with friends, 12 miles equivalent
•          Total = 44 miles

Week of November  16

•          20 miles on Keiser spinning at SCSU
•          18 miles on Fat bike, with friends, 27 miles equivalent
•          18 miles on Fat bike, with friends, 27 miles equivalent
•          Total = 74 miles

Week of November  23

•          17 miles on Fat bike, with friends, 25 miles equivalent
•          30 miles on Keiser spinning at RydeOn Saline
•          20 miles on Keiser spinning at RydeOn Saline
•          Total = 75 miles

Week of November  30

•          14 miles on Fat bike, with friends, 21 miles equivalent
•          25 miles on Fat bike, with friends, 37 miles equivalent
•          17 miles on Keiser spinning at SCSU
•          Total = 75 miles

Week of December 7

•          14 miles on Keiser spinning at SCSU
•          43 miles on Keiser in apartment
•          14 miles on Fat bike, with friends, 21 miles equivalent
•          18 miles on Kurt Kenetic at home (Saturday)
•      30 miles on Kurt Kenetic at home (Sunday)
•          Total = 126 miles

         Not the most impressive stretch of training, but of higher intensity. Time to start adding the longer distances again.

A Shift in Focus to Greater Intensity Workouts

Week of October 12

When I went to spin at St. Cloud State University, I noticed that at what I perceived adequate exertion,  my heart rate was not as high as when I was spinning 4-5 times per week from Labor Day, 2013 to May, 2014 prior to my accident on June 9, 2014. Part of that may be a result of conditioning from 5 months of riding, but I perceived that I just had not been training at a high enough intensity, despite all of the miles I had ridden since beginning this quest. 

So, what you will see is a reorienting of my training for a while. That is, I will focus on shorter, but with greater intensity workouts. My expectation is that this will increase both my strength and speed.

• Monday : 15 miles on the Keiser spinning at SCSU, followed by Tabata – (Whew!)
• Tuesday: 24 miles on my fat bike with Joel, etc. = 36 road bike equivalent
• Thursday: 19 on fat bike with Central MN Bicycle Club ride = 28 equivalent
• Sunday: 6 on my fat bike around Fish Lake = 9 miles equivalent
• Total for week: 88 miles

Week of October 19

• 17 on my fat bike = 25 road bike equivalent
• 14 on the Keiser spinning at SCSU
• 10 on my fat bike around Fish Lake twice – 15 equivalent
• Total for week: 54 miles

Week of October 26

• 14 on the Keiser spinning at SCSU
• 16 on my fat bike with Central MN Bicycle Club ride = 24 equivalent
• 26 on my fat bike with Joel, etc. = 39 equivalent
•  Total for week: 77 miles

I have not recorded the yoga and Complete Gym workouts in the apartment, yard work, long walks or short runs, although those continue as part of my training plans. 

Isle Royale Backpacking and the Mankato River Ramble Close out a Great Summer

Tuesday, September 29 – Drove to Grand Portage from Foley in just over 5 hours

Wednesday – Boarded the Voyager II at 7:30 a.m to go the 22 miles to Windigo, on the west end of the island. All but two of us passengers got off. The next stop was McCargoe Cove, about a 2 mile long inlet on the north side of the island, where Bob disembarked to hike back to Windigo. About 3:30 p.m. we arrived at Rock Harbor, after over 80 miles by water. Bob and I were to be the only people on the island between Rock Harbor and Windigo.

My planned campsite for the night was 8.0 miles away, so I did not delay in starting hiking as soon as I got off the boat. The first 3.6 miles of the trail to Three Mile Campsite was rocky and with lots of roots, undulating up and down along the shoreline over the exposed lava flow. It was not long before I got to thinking, “It used to feel easier than this!”

I surprised one of the island's 1250 (down from about 2400 when I was previously there) moose along the trail, but only heard the clump of the hooves, the swaying of the brush and the silhouette of a moose hiding behind some brush. After a bit, the silhouette moved off quietly out of the way. I also spotted a wolf track in the mud along one section of the trail. There are only 3 wolves left on the island (down from about 17 in the 1990’s) and the Park Service is in the middle of a four year process of figuring out what to do about the wolves, moose and the vegetation for the future.

I arrived at Daisy Farm in time to get my tent pitched and pump water through my water purifier out of Lake Superior just as night came. I didn’t realize that with my now being further east, the sun would set earlier than in Central Minnesota, so it seemed to get dark really early.

Thursday – I was up and hiking soon after dawn, heading north inland along Daisy Farm Trail. The 7.9 mile hike to West Chickenbone Lake campsite was relatively uneventful. The trail climbed to the ridge running the length of the island, but the trail was easier than the first 3.6 miles were the day before. I had camp set up before 2:00 p.m. and settled in for the night with a campsite right along the shore.  Tonight, the evening seemed really long, and after the trip was over, it was because when I turned on my phone to take a photo or see what time it was, it was registering Eastern Daylight time.

After two miles of trail, I began to feel hot spots on my heels. Remembering my backpacking trip three years earlier along the Lake Superior coast in the Pictured Rocks National Lakeshore, I changed into my running shoes to avoid the half dollar sized blisters on my heels of that earlier trip. See "My (mis)Adventure Exploring Pure Michigan (Pictured Rocks National Seashore)" I hiked the remainder of the trip in my running shoes. I found that I could hike faster in them than in my boots, although on Saturday the bottoms of my feet began to feel the pounding through the more flexible sole, despite my putting two Spenco insoles in each shoe.

Friday – I woke up to find a lot of ice in my water bottle I had set just outside the tent entrance. Getting the water bottles refilled and the tent rolled up and put away had my hands cold and hurting. I got hiking as quickly as I could to get warm.

The 7.7 mile hike to the Hatchett Lake campsite offered great views from the top of the ridge. I could even see the Keweenaw Peninsula of Michigan 50+ miles to the south. The winds off the lake, while it cooled the island in the spring and summer, had delayed the turning of the leaves, so there was not so much fall color as expected. The inland lakes below are really huge, reminding me just how big Isle Royale really is.

The weather was again gorgeous. The morning campground had gotten colder than most on the island, with the wind still by morning and the campground inland on the north side of the island.

The walk through the woods with the dry fallen leaves rustling under my feet reminded me of going grouse hunting with my brother Al (10 years my senior, and the "man of the house" after my father died when I was 2 months old). Actually, he had the shot gun and I walked with him on the old logging roads. He would see the bird ahead on the road and shoot before I even saw anything. This memory was reinforced when I flushed a rough grouse ahead of me. Good memories!

Saturday – Knowing this would be a long day, I was rolling at 8:27 EDT. I arrived at Ishpeming Point with its lookout tower 4.3 miles in what seemed to be a flash. I was walking more quickly now, along pretty smooth trail in forests, including some spectacular white birch stand. 3.5 miles later, I arrived at the turnoff to the South Lake Desor campground. I dropped my pack and took my two water bottles and my water purifier and walked the .3 mile trail to the lake to refill my water bottles.  

After returning to my pack, I hiked the 5.2 miles to the Island Mine campground, near a stream, but not much else to talk about in the woods. I was in the campground about 4:15 EDT, having covered the 13.6 miles pretty well, with a strong stride. Having eaten the heaviest food early in the trip helped, but I also felt as if I was getting more in shape for the hiking. Relatively smooth trail surely helped as well.

It was not quite as sunny and warm as the previous days, but comfortable hiking in my RAB shirt and khaki trousers. 

Bob was in the campground in the Group Sites, while I plunked myself down in the first solo site I found near the trail.

Sunday, October 4 – Knowing I needed to be back in Windigo about noon for the 1:00 boat departure, I was up and hiking by 8:44 EDT. I arrived in Windigo by 11:15 after a brisk hike 6.9 miles through forest, with little views and mostly level or downward sloping trail. We left the island at 1:00 p.m., on the last boat to leave the island for the year.

As much as I had enjoyed the hike, I was glad to have finished the 44.1 mile hike of the 50 mile long, 9 mile wide island. This has been on my bucket list since first visiting the island in the summer of 1966 with a group of Future Farmers of America. Check.

This hike was a great change of pace from my bike riding, but still fit perfectly into my training plan of getting into better shape. I used my legs and rediscovered muscles I had forgotten or never knew I had.

Back in St. Cloud and beyond:

Monday, October 5 – Spinning (18 miles), Yoga and Tabata at St. Cloud State. That was a workout! 27 miles road bike equivalent.

Tuesday – 16 miles on Fat Bikes with The Gang. Just plain fun. 24 mile equivalent.

Saturday – A long day of yardwork at home and at my son’s home – totally exhausted.

Sunday, October 11 – Rode 42 miles on the Mankato River Ramble on my Fat Bike, riding with Bea, Ellen and Peter. We saw Frank at one of the rest stops, but that’s all. I had planned to ride the 50 mile route, but joined the others, which I was glad at the end, as 42 miles up and down the hills and into the headwind the last half of the ride was enough for me. The weather, however, was spectacular (reaching 82 by the time we were done), the route beautiful and the company fun. 63 mile equivalent.

Total for the week: 114 miles