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Ran a 10k - Official Thread (21 Viewers)
- Thread starter Ned
- Start date
Hang 10
Footballguy
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beer 30
Footballguy
Little history lesson for those who aren't familiar with the level of stupidity or conversely, tenacity (or maybe a combination of both) associated with Western States.
http://trailrunnermag.com/people/profiles/1764-runnin-rebel
FUBAR
Footballguy
right calf still feels crampy.swim day, but after taking yesterday off (not by design, due to work) I did the "competitive" workout instead of the tri-workout I usually do.
500 w/u, 10x50 kick, 300 ez, 20x50 hard (60 second intervals), 300 ez, 12x25 hard, 200 ez
the kick was tough, but got through it, hit the 50s between 41-44 with the last few just under 40. When I pushed off for the first 25 my right calf seized up, big time cramp. Walked it off in the water, went again, another cramp. Decided to do these pull instead, still got a cramp in my right calf but eventually it wore off. Did 6x25, then decided to try the next 6 "normal", did 2 then CRAMP in the left calf.
I've treated most swim days as easier days with focus on form, so today pushing it hard for the first time in awhile was too much for the calves. It's funny how I can run or bike a whole lot longer with no issue, but pointing my toes and kicking hard makes me cramp bad.
Lesson learned - don't kick too hard during the 1.2
33 mile bike, 132 hr, moderate, comfortable pace
followed by run, 8 minutes out, 8 back - 2.3 miles, 6:57 pace, 160bpm
It's absolutely beautiful outside today. Really wish next weekend's forecast looked like this.
SeveredHorseHeads
Footballguy
This has probably been discussed a million times in this thread so forgive me but... does anyone have a trusted speed work training routine? I'm looking to lower my 5k time and have hit a plateau.
Hang 10
Footballguy
SeveredHorseHeads
Footballguy
Probably in the 12-15 range. Hoping to increase that now that the weather is turning nice.
FUBAR - Very impressive training cycle you've had. Your biking has really improved.right calf still feels crampy.swim day, but after taking yesterday off (not by design, due to work) I did the "competitive" workout instead of the tri-workout I usually do.
500 w/u, 10x50 kick, 300 ez, 20x50 hard (60 second intervals), 300 ez, 12x25 hard, 200 ez
the kick was tough, but got through it, hit the 50s between 41-44 with the last few just under 40. When I pushed off for the first 25 my right calf seized up, big time cramp. Walked it off in the water, went again, another cramp. Decided to do these pull instead, still got a cramp in my right calf but eventually it wore off. Did 6x25, then decided to try the next 6 "normal", did 2 then CRAMP in the left calf.
I've treated most swim days as easier days with focus on form, so today pushing it hard for the first time in awhile was too much for the calves. It's funny how I can run or bike a whole lot longer with no issue, but pointing my toes and kicking hard makes me cramp bad.
Lesson learned - don't kick too hard during the 1.2
33 mile bike, 132 hr, moderate, comfortable pace
followed by run, 8 minutes out, 8 back - 2.3 miles, 6:57 pace, 160bpm
It's absolutely beautiful outside today. Really wish next weekend's forecast looked like this.
Hang 10
Footballguy
Well, the best course of action would probably just increase your volume first. You will get the biggest bang for your buck just running more.
FUBAR
Footballguy
yep. That's not to say you couldn't add fartleks in soon, but add 10% a week to your volume for the next 5 weeks or so without increasing speed or effort, then assess.
Biggest mistake (IMO) people make is not establishing a solid base / foundation first.
SeveredHorseHeads
Footballguy
Seems easy enough. Thanks, gents.
Sand
Footballguy
That's the non-swimmer's swimmer cramp - need more ankle flexibility. I get those when I do something stupid like bike a hard 50 then decide it would be a great idea to cap it off with a hard swim.right calf still feels crampy.swim day, but after taking yesterday off (not by design, due to work) I did the "competitive" workout instead of the tri-workout I usually do.
500 w/u, 10x50 kick, 300 ez, 20x50 hard (60 second intervals), 300 ez, 12x25 hard, 200 ez
the kick was tough, but got through it, hit the 50s between 41-44 with the last few just under 40. When I pushed off for the first 25 my right calf seized up, big time cramp. Walked it off in the water, went again, another cramp. Decided to do these pull instead, still got a cramp in my right calf but eventually it wore off. Did 6x25, then decided to try the next 6 "normal", did 2 then CRAMP in the left calf.
I've treated most swim days as easier days with focus on form, so today pushing it hard for the first time in awhile was too much for the calves. It's funny how I can run or bike a whole lot longer with no issue, but pointing my toes and kicking hard makes me cramp bad.
Lesson learned - don't kick too hard during the 1.2
33 mile bike, 132 hr, moderate, comfortable pace
followed by run, 8 minutes out, 8 back - 2.3 miles, 6:57 pace, 160bpm
It's absolutely beautiful outside today. Really wish next weekend's forecast looked like this.
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gruecd
Footballguy
beer 30
Footballguy
It's a 100 miles, pretty sure we could all grab a spot if we wanted to. Be like carrying the Olympic torch, every 3-4 miles just hand him off to the next pacer.I'm counting on the fact that you have a pacing spot reserved for me.
Here's an interesting brick.
http://landoncassill.com/charlotte-coke-600/
The tough part is going to be not getting hit by a drunk after the race.
http://landoncassill.com/charlotte-coke-600/
The tough part is going to be not getting hit by a drunk after the race.
tri-man 47
Footballguy
Agreed!! But if you want to do some speed work, you could head to a local track (or section of road) and run some 400m repeats with a walk/jog of equal time in between.
--
Speaking of speed work, I hit the track today before heading out of town for the weekend.
8 x 800m, most at 3:26 or so, but last two at 3:20 and 3:15. They felt comfortable, though my striding felt tight.
Ned
Footballguy
Be prepared, Duck. For as fast as he can run, his power hiking is insane.I'm counting on the fact that you have a pacing spot reserved for me.
SFBayDuck
Footballguy
I fired up the WiiU last night and was watching trail running videos on YouTube for an hour, and watched Salomon Running's The Original again, which is pretty much the video you would make to accompany that story.
I was hoping to head up for the Western States Training Camp this weekend, where they put on three days of 20-30 mile runs on the course over Memorial Day weekend with some associated evening events. But I'm still just running 5 or so miles at a time on very flat stuff to let my IT band get all healed up, so not gonna happen.
Lehigh98
Footballguy
Hey guys, are we talking about cycling in here too or is there another thread for that?
Just ordered a new bike and have no experience so looking for some tips to get started.
I have nothing except this which is on its way...
http://www.performancebike.com/bikes/Product_10052_10551_1163268_-1___1937015
Already signed up for this... http://irishpub.donordrive.com/index.cfm?fuseaction=donorDrive.participant&participantID=11677
And will use the bike for longer rides like that and riding for fitness for an hour over lunch a few days a week.
With the bike I bought above I get $200 in free gear from the same shop. I was thinking of clipless pedals and shoes to start, prob new helmet, will need cages and bottles, other sugestions? Tires?...
http://www.performancebike.com/webapp/wcs/stores/servlet/TopCategoriesDisplay?catalogId=10551&langId=-1&storeId=10052
Just ordered a new bike and have no experience so looking for some tips to get started.
I have nothing except this which is on its way...
http://www.performancebike.com/bikes/Product_10052_10551_1163268_-1___1937015
Already signed up for this... http://irishpub.donordrive.com/index.cfm?fuseaction=donorDrive.participant&participantID=11677
And will use the bike for longer rides like that and riding for fitness for an hour over lunch a few days a week.
With the bike I bought above I get $200 in free gear from the same shop. I was thinking of clipless pedals and shoes to start, prob new helmet, will need cages and bottles, other sugestions? Tires?...
http://www.performancebike.com/webapp/wcs/stores/servlet/TopCategoriesDisplay?catalogId=10551&langId=-1&storeId=10052
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Sand
Footballguy
Absolutely. Nice starter bike. 105 components with a compact crank - great start. And, of course, starting your biking out with an event that starts with "Irish Pub" means you're really a pro already.
So what do you need to start? Clipless pedals and shoes are good (yes, they require getting used to and yes you will have a couple 0 mile an hour crashes). I highly recommend trying shoes on in person. Definitely need a helmet - again try some on as they really do fit differently. You will need clothes - one decent pair of bike shorts and a bike jersey (you really want the pockets). Cages and 2 bottles - yes. I really like the Camelbak insulated bottles over anything else. The other mandatory item is an emergency kit - you want a saddle bag (usually the medium size) that you put an extra tube, two levers (Pedros recommended), a CO2 cartridge, and an inflator in there. Flats are rare but do happen and being able to fix things on the road is a mandatory thing.
On the "nice to have list" would be a rear blinky light, as visibility is good. Also you will at some point need some chain lube as that does wear out.
Lehigh98
Footballguy
I was really trying to limit the initial spend and start out used after looking around for a month or so I didn't really find anything and I needed to get a bike so I could start training and get outside off of the stationary bike. I also have no idea what I'm doing so wanted to at least have a bike shop as a resource and help with the initial fit and explaining everything to me. Its a chain but the location I bought from is spoken well of in local cycling circles. The Memorial Day doorbuster sale was finally enough of a push to get me to pull the trigger even thought its more than I wanted to spend.
I'll get my shoes and pedals from them as well (with the $200 I'm getting back) so I'll get to try them on in store and when the fit me and the bike.
Where do you by your bike accessories? Local shop or online? What are good sites to check?
Thanks!
Ned
Footballguy
I've been struggling this week with having the energy to run. Just every run has sucked with heavy/dead legs. I got to thinking about my diet and decided to log a couple of days on MFP just to see if I was missing something. Sure as ####, I was under-eating by 5-700 calories. I know how ######ed that sounds, but damn its hard to eat clean and keep the calories up to support this running habit. So I upped my calories yesterday and imagine this - today's run was one of the best of the year. 
I intended to knock out 6-8mi MLR depending on how I felt since I've been so sluggish lately. I wasn't sure if I was still recovering from the 50K or under-fueled. I knew by a half mile out that things were much different. It turned into one of those runs where you could do no wrong. No matter how hard I tried to slow down, I kept speeding up. So I said #### it, lets roll.
1 - 7:53/142
2 - 7:32/154
3 - 7:24/160
4 - 7:14/163
5 - 6:50/169
6 - 6:26/184 (finished out at 5:55 and had a gear to go)
THIS is why I run.
#teamstrava
I intended to knock out 6-8mi MLR depending on how I felt since I've been so sluggish lately. I wasn't sure if I was still recovering from the 50K or under-fueled. I knew by a half mile out that things were much different. It turned into one of those runs where you could do no wrong. No matter how hard I tried to slow down, I kept speeding up. So I said #### it, lets roll.
1 - 7:53/142
2 - 7:32/154
3 - 7:24/160
4 - 7:14/163
5 - 6:50/169
6 - 6:26/184 (finished out at 5:55 and had a gear to go)
THIS is why I run.
#teamstrava
Sand
Footballguy
Yep - I will buy some supplies (tubes and tires) online as in store can be expensive. I'll but clothes online sometimes, too, as there can be some good deals out there (and good bike shorts can be expensive). But for most everyday stuff I'll buy in store as it isn't that much more expensive and you get help. Also, I forgot, you probably want some bike gloves. Those don't have to be very expensive. But really, in my mind, the absolute necessities are a helmet, emergency kit, bike shorts. I'd probably add in gloves, too. You also want sunglasses (safety thing), but people typically have those.
As far as online places like Nashbar often have good sales and coupons.
FUBAR
Footballguy
For sunglasses, make sure you're using protective lenses, and they are a must. I'd also get a clear set or replacement lens. Imagine taking a pebble or even a fly in the eye at 20mph. Not a pretty picture. If you want to go cheaper, find decent shooting glasseshttp://m.dickssportinggoods.com/product/index.jsp?productId=13155003&cp=4406646.4413993.4414427.12114955would suffice.
Gloves, yes they're good to have. If you have a pair of weight lifting gloves, those work at first.
Sand
Footballguy
SFBayDuck
Footballguy
You'd think, and there are actually 5-6 spots where you can switch pacers, but you can't pick one up until Foresthill at mile 62 (unless you leave Michigan Bluff at mile 55 after 8:00 - I started pacing my runner there in 2012).beer 30 said:It's a 100 miles, pretty sure we could all grab a spot if we wanted to. Be like carrying the Olympic torch, every 3-4 miles just hand him off to the next pacer.gruecd said:I'm counting on the fact that you have a pacing spot reserved for me.SFBayDuck said:
It doesn't look like I'll have anybody to pace this year, but I'm hoping to find someone that needs crew. Otherwise, I may just go up and spectate and be a fanboy.
jomar
Footballguy
I took a week off for a 4-day boys golf trip. Took me another 2 days to recover. So with a week between runs, I went out and ran the same route Wednesday and today:
Mile 1 - 9:21 wed 9:23 Friday
Mile 2 - 9:21. 9:16
Mile 3 - 9:31. 9:33
Mile 4 - 9:32. 9:24
Last .82 - 9:11. 8:32 !! ETA: These are mile paces. Actual times 7:29 and 6:58
45:14. 44:34 cut 40 seconds off!
Felt great throughout both runs but really pushed myself the last .75 miles today. Running at a 182-188 HR for much of the last .5. Felt good. I'm going to try running my 5k route on Sunday to see how fast I can go and for how long.
Mile 1 - 9:21 wed 9:23 Friday
Mile 2 - 9:21. 9:16
Mile 3 - 9:31. 9:33
Mile 4 - 9:32. 9:24
Last .82 - 9:11. 8:32 !! ETA: These are mile paces. Actual times 7:29 and 6:58
45:14. 44:34 cut 40 seconds off!
Felt great throughout both runs but really pushed myself the last .75 miles today. Running at a 182-188 HR for much of the last .5. Felt good. I'm going to try running my 5k route on Sunday to see how fast I can go and for how long.
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FUBAR
Footballguy
AAABatteries
Footballguy
Back felt pretty good so I decided to walk/jog/run while my youngest boy had soccer camp. It's a huge complex so I found a field that wasn't being used and just used it. It was great getting to run on a perfectly flat, grassy space. Got 7 miles in - back feels ok now but a little off, but I'm still warm. Key will be how I feel in the morning.
Alex P Keaton
Footballguy
Anybody else going to be in Madison WI this weekend for the half?
FUBAR
Footballguy
there probably will be quite a few people. Just not from this board.
90 minutes of hills followed by 90 minute tempo on flatter terrain.
Hills - HR in the 140s, 3:03 pace
Tempo - HR in the low 150s, 2:56 pace
Realizing I screwed up my training by not doing more hills on the bike. Too late now to do anything about it, but I'll have to remember this for next time.
May was a good ramp-up, hours by week - 9.5, 8.6, 11, 11. Time to get one more shorter speed session in tomorrow, then a 6 day taper.
Juxtatarot
Footballguy
I didn't have it today. Unofficially finished in 18:26. 4th place.
I could have done a little better but I knew I wasn't going to be able to hang on to sub 18 pace half way through and that messed with my motivation to push. I don't think I'll write a race report but if you'd like to view splits and stuff, here's the link to my Garmin data.
I could have done a little better but I knew I wasn't going to be able to hang on to sub 18 pace half way through and that messed with my motivation to push. I don't think I'll write a race report but if you'd like to view splits and stuff, here's the link to my Garmin data.
FUBAR
Footballguy
Juxtatarot
Footballguy
Results aren't posted. He passed me in the last mile. Maybe 10 seconds better?
Edit: They just posted them (I finished in 18:25). He actually beat me by 20 seconds. He certainly sped up at the end. Oh, and by the way, there was a 10K at 8:30 and a 5K at 9:30. I only ran the 5K but he ran both with a 37:02 10K.
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Hang 10
Footballguy
Nice work, Juxt! I hope you give sub 18 another try soon because I know it's only a matter of time. #teamgarmin
Elizabeth River 10K
The race director emailed us this week saying that there was a problem with the course and that it would only be 6 miles and not 10K. Ended up race day that the had fixed the course to get the full 10K but there ended being ANOTHER problem and course was shortened by .7 miles. Bummer but whatever...the race must go on.
I had said earlier in the week that a sub 40 10K (6:26 pace) seemed out of reach but around a 41:30 (6:40 pace) was possible if conditions worked out. So my "A" goal was to just beat a buddy of mine whose been running well lately...my "B" goal was to not get beat by his wife and my "C" goal was...there was no "C" goal.
I knew to accomplish "A" I had to run my own race. My buddy would typically go out too fast and I'd have to be disciplined enough not to follow.
Mile 1 - 6:25 (183 BPM)
I settle in and start to feel out a sustainable pace...my buddy is probably 10 seconds ahead.
Mile 2 - 6:25 (191 BPM)
Big confidence booster to not let my pace slip after a fast start. This is where I knew I had my "A" goal. He had come back to me a bit and I knew that I could maintain a decent pace today.
Mile 3 - 6:31 (193 BPM)
I make the decision to overtake my buddy early. I had thought about hanging on him a bit and wearing him down but that would just be mean. I make my move and put about 5 seconds on him and a few other guys he running with. We turn back into a decent head wind (16 mph) and I take what the course is giving me. I slow into the wind but when we change direction, I pick up the pace.
Mile 4 - 6:34 (194 BPM)
All I gotta do is maintain and I'm in good shape...just keep turning my legs over. I've ran this race many times before I can tell where they shortened the course. We take a right back to the finish, instead of the normal left back out and I get an idea that course is going to be way short. We hit the 5 mile mark at 4.3 on my garmin #teamgarmin. :lightbulb: 1.2 until the finish. Pick up the pace if you can.
Mile 5 - 6:29 (195 BPM)
We turn down a long straight away and I can see signs of the finish way off and start to dig deep.
Mile .53 - 3:18 or a 6:16 pace (195 BPM)
Official course length was 5.53 and my time was 35:45 (6:28 pace). Finished 3rd in my age group out of 36 (my buddy was +16 seconds and 4th). Not sure where I finished overall but was pretty shocked to come home with hardware in this race just 3 months after my surgery. (finished 3rd last year too) I'm pretty stoked. Time to go back to work.
Elizabeth River 10K
The race director emailed us this week saying that there was a problem with the course and that it would only be 6 miles and not 10K. Ended up race day that the had fixed the course to get the full 10K but there ended being ANOTHER problem and course was shortened by .7 miles. Bummer but whatever...the race must go on.
I had said earlier in the week that a sub 40 10K (6:26 pace) seemed out of reach but around a 41:30 (6:40 pace) was possible if conditions worked out. So my "A" goal was to just beat a buddy of mine whose been running well lately...my "B" goal was to not get beat by his wife and my "C" goal was...there was no "C" goal.
I knew to accomplish "A" I had to run my own race. My buddy would typically go out too fast and I'd have to be disciplined enough not to follow.
Mile 1 - 6:25 (183 BPM)
I settle in and start to feel out a sustainable pace...my buddy is probably 10 seconds ahead.
Mile 2 - 6:25 (191 BPM)
Big confidence booster to not let my pace slip after a fast start. This is where I knew I had my "A" goal. He had come back to me a bit and I knew that I could maintain a decent pace today.
Mile 3 - 6:31 (193 BPM)
I make the decision to overtake my buddy early. I had thought about hanging on him a bit and wearing him down but that would just be mean. I make my move and put about 5 seconds on him and a few other guys he running with. We turn back into a decent head wind (16 mph) and I take what the course is giving me. I slow into the wind but when we change direction, I pick up the pace.
Mile 4 - 6:34 (194 BPM)
All I gotta do is maintain and I'm in good shape...just keep turning my legs over. I've ran this race many times before I can tell where they shortened the course. We take a right back to the finish, instead of the normal left back out and I get an idea that course is going to be way short. We hit the 5 mile mark at 4.3 on my garmin #teamgarmin. :lightbulb: 1.2 until the finish. Pick up the pace if you can.
Mile 5 - 6:29 (195 BPM)
We turn down a long straight away and I can see signs of the finish way off and start to dig deep.
Mile .53 - 3:18 or a 6:16 pace (195 BPM)
Official course length was 5.53 and my time was 35:45 (6:28 pace). Finished 3rd in my age group out of 36 (my buddy was +16 seconds and 4th). Not sure where I finished overall but was pretty shocked to come home with hardware in this race just 3 months after my surgery. (finished 3rd last year too) I'm pretty stoked. Time to go back to work.
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Hang 10
Footballguy
Yeah, that was crazy. I really thought it was impossible but had the course been to length I think I really may have had a chance. Here are my splits last year where I ran a 39:56
6:28
6:27
6:29
6:34
6:29
6:17
1:11 (5:46 pace)
That was all about staying within striking distance and finishing fast. Don't know if I'd have had the 6th gear today but it's a bummer that I'll never know.
Juxtatarot
Footballguy
#teamgarmin
FUBAR
Footballguy
Last hard session is over!there probably will be quite a few people. Just not from this board.
90 minutes of hills followed by 90 minute tempo on flatter terrain.
Hills - HR in the 140s, 3:03 pace
Tempo - HR in the low 150s, 2:56 pace
Realizing I screwed up my training by not doing more hills on the bike. Too late now to do anything about it, but I'll have to remember this for next time.
May was a good ramp-up, hours by week - 9.5, 8.6, 11, 11. Time to get one more shorter speed session in tomorrow, then a 6 day taper.
bike - 1 hour of hills, felt really sluggish. surprisingly so. Felt heavy like I could barely move the damn bike. Figured the 3 hours yesterday plus an hour hiking with the boys did me in. Averaged about 17.2mph. Got back to the garage and saw my left rear brake was rubbing against the rim.
run - the 7 mile loop, set my watch to 3 minute intervals with the goal that I'd try to get 5 under goal race pace (7:30) and then average 7:40 for the 7. Got the 5, felt good so set the goal to 10. Got the 10, them tried to see how many I could hit. Ended up hitting all 17 intervals (51 minutes) under 7:30.
161 bpm. don't know if I'll be able to maintain that after 3+ hours of swim and bike, but we'll see.
tri-man 47
Footballguy
Some fast times there, Juxt and Hang 10!
18 hilly miles (real, country road hills) for me ...8:42/mile, 155 HR.
18 hilly miles (real, country road hills) for me ...8:42/mile, 155 HR.
NREC34
Footballguy
I tried my first trail running ever in my life today. Overall I enjoyed it and will do it again in the future but here is my list of pros and cons:
Pros
It keeps you on your toes! You really have to concentrate where you're stepping and what you're doing or you could really hurt yourself.
Shade! I left the trails for the middle part of the run to a familiar area around a lake and let me tell you by the time I went around the lake 3 times I was so ready to get back in that shade.
Mother Nature. No cars. No idiots yelling "Run, Forest, run". No worries about crossing streets.
It's something different. Breaks up the monotony of what I've been doing.
Cons
I probably need to get a different kind of shoe for it which is more money.
Higher risk of injury.
No time to just zone out and think about stuff.
Got to stop for people coming the other way. If the situation ever occurred to pass someone it would be hard to do easily. Time to do a mile is a lot slower.
Pros
It keeps you on your toes! You really have to concentrate where you're stepping and what you're doing or you could really hurt yourself.
Shade! I left the trails for the middle part of the run to a familiar area around a lake and let me tell you by the time I went around the lake 3 times I was so ready to get back in that shade.
Mother Nature. No cars. No idiots yelling "Run, Forest, run". No worries about crossing streets.
It's something different. Breaks up the monotony of what I've been doing.
Cons
I probably need to get a different kind of shoe for it which is more money.
Higher risk of injury.
No time to just zone out and think about stuff.
Got to stop for people coming the other way. If the situation ever occurred to pass someone it would be hard to do easily. Time to do a mile is a lot slower.
AAABatteries
Footballguy
Plan to sit around and get fat tomorrow so I pushed myself today.
2.5 mile run to the pool - relaxed with the family and then swam 1000yd. Relaxed some more ad then went and lifted at the fitness center. Walked the 2.5 miles back. I'm beat.
Juxt and Hang10 - incredible speed. I don't care how much weight I lose I'll never get close to those numbers.
2.5 mile run to the pool - relaxed with the family and then swam 1000yd. Relaxed some more ad then went and lifted at the fitness center. Walked the 2.5 miles back. I'm beat.
Juxt and Hang10 - incredible speed. I don't care how much weight I lose I'll never get close to those numbers.
Alex P Keaton
Footballguy
Man. Humbling. Btw, Mrs APK was mentioning you today.I barely set a new PR today in Madison. Jeez, this course had too many hills. Finished in just a few seconds over 1:59. Ran really strong the last 2 miles and felt good at the end.
Hope we can do a run together this summer.
FUBAR
Footballguy
that's awesome!Always good to get a new PR, even better when its on a hard course and you feel strong at the end.
