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Ran a 10k - Official Thread (6 Viewers)
- Thread starter Ned
- Start date
MAC_32
Footballguy
I get that The Suck isn't optimal, but compared to what you've been training in 140something isn't too awful. I'm curious why you think PR is not in the cards. You ran a 1:31 half a month ago while not feeling great and not pushing it on the heels of a 60 mile week, something you'd only done once all year, which was the previous week. You then got after it 2 weeks in a row and have since stepped back and should be fresh by Sunday if you take it easy tomorrow and Saturday. I think you can annihilate this thing.I knew I shouldn't have asked!
Honestly, I'm leaning heavily to MP at this point. Without a realistic shot at a PR, it seems kinda pointless to go all out.
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pbm107
Footballguy
Yeah I am going to have to come up with a backup plan myself, just started looking for marathons for the Spring. I am fairly certain I won't be running Philly this year.
Juxtatarot
Footballguy
I'm sorry to read this and hope everything checks out OK at the doctor. However the selfish part of me looks forward to having you as a virtual marathon training partner again this winter!
Ned
Footballguy
Hang 10
Footballguy
@pbm107 Hope you figure out whatever ailing you soon as well. This thread and strava are much more interesting when you're out there killing it.
And I think I might know what's ailing me. I'm being a #####. You guys are right. I intended to race this half and I should race it. I need to quit being sofaking soft and get my mojo back.
And I think I might know what's ailing me. I'm being a #####. You guys are right. I intended to race this half and I should race it. I need to quit being sofaking soft and get my mojo back.
MAC_32
Footballguy
He's a machine, but even the best machines need a tune-up every now and then. I have all the confidence in the world that he'll be back out there churning 8 minute miles like it's nothing in no time.
FUBAR
Footballguy
I knew I shouldn't have asked!
Honestly, I'm leaning heavily to MP at this point. Without a realistic shot at a PR, it seems kinda pointless to go all out.
buck up and go kick some ###.
FUBAR
Footballguy
September:August:
B: 10x / 14.75 hrs / 302 miles
R: 18x / 16.5 hrs / 117 miles
S: 7x / 5.5 hrs / 21,350 yards
ST: 5x
YTD:
B: 81x / 118.75 hrs / 2360 miles
R: 136x / 123 hrs / 860 miles
S: 65x / 51 hrs / 168,650 yds
ST: 48x
Once again I need to do more strength training. Running is increasing but it takes me 31 days to do the mileage duck does in 31 hours.
The plan for September is to increase running by 30% (goal is to hit 1000 at the end of the month), decrease riding by a lot after mid month (might be over 300 but mostly in the first 17 days). I might stop swimming entirely and add more strength training. Maybe.
B: 7x / 17.25 hrs / 327 miles (none since the 17th)
R: 24x / 23.75 hrs / 166.7 miles (over half in the last 10 days)
S: 3x / 2.5 hrs / 7,500 yards
ST: 5x
YTD:
B: 88x / 136 hrs / 2687 miles
R: 160x / 146.75 hrs / 1,026.7 miles
S: 68x / 53.5 hrs / 176,150 yds
ST: 53x
Hit most of September's goals but once again I need to do more strength training. (this is all too common, I gotta get my ### in gear) but with the century ride, recovering, and ramping up running I haven't felt like squatting or doing anything extra. Swimming took a big hit and I might be out of the pool for a while, haven't quite figured that out yet. I might go at lunch a couple times a week.
Osaurus
Footballguy
MAC_32
Footballguy
If it makes you feel any better I'm probably abandoning it until at least the end of October. Weather will probably dictate if I do any today and if I skip then I won't do any until at least Tuesday. At that point it'll have been 2 weeks since I did any and with the race less than 2 weeks out, what's the point?
I'm going to go over 200 September miles today, but - barely. In a vacuum a step back from July and August (238 and 239), but upon review while the quantity was down the quality was way up the last 2 1/2 weeks, which was the primary goal. I raced Sep 4,. but outside of that I didn't do much until Sep 13 and what I did do was primarily recoveries. Since?
*A 6+ mile LT progression at 6:47 with my best MLR the next day (12 @ 7:18)
*My best long run to date 2 days after (16 @ 7:29)
*My best stride workout 2 days after (I did 12 and the last few were at sub 5 pace and it wasn't full throttle)
*One upping my best long run 7 days later (20 @ 7:24)
*Then following it up this week with 6 @ 7:28 two days later, the fastest recovery run I can remember (8:05), some VO2 max stuff yesterday, and I feel great today.
I have been warned that next week is the hardest taper week, so I'm sure some level of freak out will get to me then but I'm in a real good place right now. I started cleaning up the diet recently and I'm really going to rid of the excess junk starting Monday. I'm going to enjoy my last Breakfast for Dinner tonight though.
FUBAR
Footballguy
Sounds like you're ready to nail it.
It's funny, I read your mileage and a lot of others here and I don't feel like I'm doing enough. Objectively I am, but subjectively I feel like I need to start averaging over 50/week at least. But I don't want to push it too far too soon. I feel really good right now, yesterday's 7@mp felt good and I have 10 weeks.
MAC_32
Footballguy
I'd trust your instincts. The only reason I've gone this far is I basically started base building in February. I didn't decide to go for it until May, but with 13 consecutive weeks of 28-43 miles I was able to progress into the 50's rather quickly. I intended to have more 60+ mile weeks (never tentatively scheduled any more than 65 though), but my mistakes in August forced me to amend my plan.
I'm sure you'll get some 50+ mile weeks late October/November and from what I've read that's all you need to complete this race well. Sure if you can increase that figure in future training cycles you'll probably improve your time, but what's the risk/reward like increasing the miles before your body may (not) be ready? As long as things are going well keep by all means keep building that number and maybe you'll get up near 60, but if your body says to take a step back and your schedule says otherwise listen to your body anyway.
ChiefD
Footballguy
One week to go. Getting antsy, so the taper is working.
This thread is a godsend. Been going back today and reading back on the build-up to last years race, the logistics of getting down there, the plan going into the race last year, and then the report that thankfully I detailed so well that it will help me with some things this year.
Already watching the weather.
This thread is a godsend. Been going back today and reading back on the build-up to last years race, the logistics of getting down there, the plan going into the race last year, and then the report that thankfully I detailed so well that it will help me with some things this year.
Already watching the weather.
Ned
Footballguy
Don't force it just because others are running more. With that said, though.... volume is king.
SteelCurtain
Footballguy
Yes. The long run is to help you train your body to push some. The long run in the Hanson's maxes out at 16 (although i'll add a couple really easy miles before and after to get to 20 for my own mental well being).
There are three hard runs per week. The long at 30 seconds slower than MP is one of those three.
Ned
Footballguy
I set 3 PRs for the month... 
Highest mileage: 312 mi (finally broke that 300 barrier)
Longest time: 43:08:33
Lowest avg HR: 138.8
I did some @pbm107 analysis and I like where things are going. I've made a concerted effort on keeping the recovery runs extra easy, which I think is a big reason why I was able to get over the 300 hump - keeping the pace down has kept me fresher than usual.
Month Miles Pace Avg HR
April 148.9 8:38 146.5
May 151.4 8:24 144.8
June 232.8 8:22 141.2
July 230.3 8:17 141.0
August 266.2 8:15 139.7
September 311.8 8:18 138.8
Now I get to do it all over again.
Highest mileage: 312 mi (finally broke that 300 barrier)
Longest time: 43:08:33
Lowest avg HR: 138.8
I did some @pbm107 analysis and I like where things are going. I've made a concerted effort on keeping the recovery runs extra easy, which I think is a big reason why I was able to get over the 300 hump - keeping the pace down has kept me fresher than usual.
Month Miles Pace Avg HR
April 148.9 8:38 146.5
May 151.4 8:24 144.8
June 232.8 8:22 141.2
July 230.3 8:17 141.0
August 266.2 8:15 139.7
September 311.8 8:18 138.8
Now I get to do it all over again.
SteelCurtain
Footballguy
September vs. June.I set 3 PRs for the month...
Highest mileage: 312 mi (finally broke that 300 barrier)
Longest time: 43:08:33
Lowest avg HR: 138.8
I did some @pbm107 analysis and I like where things are going. I've made a concerted effort on keeping the recovery runs extra easy, which I think is a big reason why I was able to get over the 300 hump - keeping the pace down has kept me fresher than usual.
Month Miles Pace Avg HR
April 148.9 8:38 146.5
May 151.4 8:24 144.8
June 232.8 8:22 141.2
July 230.3 8:17 141.0
August 266.2 8:15 139.7
September 311.8 8:18 138.8
Now I get to do it all over again.
September was more miles, faster pace and lower HR compared to June.
You are in great shape!
pbm107
Footballguy
@Ned your training has been looking great, FYI in reviewing my training history for fall marathons I don't for whatever reason usually see an efficiency gain in the month of Sept. Typically I see a huge efficiency bump in Oct: 2012 11 sec, 2013 17 sec, and 2015 12 sec. October is the best month for training.
Ned
Footballguy
Yup, I cut that part out of my post because it was getting long winded... but month 3 of all cycles (regardless of spring, summer, or fall marathon) have been the best in terms of performance (October being month 3). Of course part of that is because that's when we typically run some tune-up races, but the trend is pretty clear.
I've always struggled getting the mileage in for October because hunting has always competed with running; this year is going to be different.
tri-man 47
Footballguy
Well then just make it your goal to break 10!I'd be happy to break 10, but I'm a big guy.
Ned
Footballguy
Yup.... I just think it's a matter of your body finally adapting to the consistent training regardless of conditions. Like it's rolling out a new batch of freshly made mitochondria.
2015 I ran my marathon on 9/13 (never fricken again!):
Code:
Month Miles Pace Avg HR
May 281.2 8:26 142.5
June 296.1 8:24 140.6
July 251.6 8:09 141.4
JShare87
Footballguy
Had a 5k this morning. I followed the advice in here and bought some Tailwind. Took the Tailwind an hour before the race and really had energy throughout, thumbs up. Took 2 pre-race dumps! Arrived about 45 minutes early and did some stretching for my hip bursitis (thanks Juxt). The race started, and I got in a nice position behind 2 20 something year old girls (awesome view). I was around 8:00 for the first mile and had to snap out of it and pass the young ladies. I passed a few other and ran around 7:56 for the 2nd mile then 7:30 something for the last. My hip began to flare up at the 2 and a half mile mark. I pushed through and crushed my PR by a whole minute! Finished 9th out of 100+ people and 2nd for my age group. Final time 23:46! Enjoy your Saturday l, fellas!
Juxtatarot
Footballguy
Congrats on the PR JShare!
ChiefD
Footballguy
SteelCurtain
Footballguy
Exactly 5 weeks from today at this very minute, I'll be attempting to BQ in NYC.
Had a solid 20.6 mile training run today and 74 mile week. I'm feeling more and more confident that I have a real shot at this.
I'll post a weekly summary of my last two weeks later today.
Had a solid 20.6 mile training run today and 74 mile week. I'm feeling more and more confident that I have a real shot at this.
I'll post a weekly summary of my last two weeks later today.
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Hang 10
Footballguy
Really glad I listened to my wise fellow 10kr's in here. 
I went for it today despite a 140 SI and managed to come pretty damn close to half marathon PR. I was looking pretty good for it until around mile 9 when profuse sweating led to a side stitch. I faded a bit but managed to keep the end of he race somewhat respectable. Finished with a 1:27:07. 15/1775 overall & 2/113 in my age group.
It's nice confidence booster to know that I can overcome some crap weather and still preform. I definitely feel like 1:27:07 this year with 70 degrees and 100% humidity >>>> 1:26:51 and 40 degrees last year.
https://www.strava.com/activities/731988917
I went for it today despite a 140 SI and managed to come pretty damn close to half marathon PR. I was looking pretty good for it until around mile 9 when profuse sweating led to a side stitch. I faded a bit but managed to keep the end of he race somewhat respectable. Finished with a 1:27:07. 15/1775 overall & 2/113 in my age group. It's nice confidence booster to know that I can overcome some crap weather and still preform. I definitely feel like 1:27:07 this year with 70 degrees and 100% humidity >>>> 1:26:51 and 40 degrees last year.
https://www.strava.com/activities/731988917
Ned
Footballguy
Ned
Footballguy
Week 9 is in the books. Came up 7mi short of the plan, but life happens. 
M: 6 recovery @ 8:56/130. Can definitely feel yesterday's 22.
T: 9 GA w/ strides @ 7:57/145
W: 15 MLR @ 8:08/140. Good run on a beautiful morning.
T: 8 recovery @ 9:02/130
F: 13MLR cut short to 10 @ 8:02/144. Woke up at 4 to run, but it was down pouring. Radar was green all around, so I went back to sleep. Squeezed in the 10 - it was all I could do.
S: 6 recovery @ 9:01/129 Went to the 1 miler that @pbm107 and I were going to race, but decided to run with the family. It was fundraiser for the local schools where the schools with the biggest teams entered won $ for the PTA. Our team got 2nd - $500! Boys ran well - 7yr old ran 8:13 and 10yr old 8:39 (said he ran it at 50% to save his legs for soccer)
S: 18/12MP cut short to 14/11. Caught a slight cold from the kids (felt it on Friday). My legs felt pretty good, but my head on the other hand - ugh. Just that woozy feeling the whole time and evnetually got light headed around mile 12. Decided to play it safe and shut it down early. Got the 11MP @ 7:03/164. Pretty darn good considering how I felt.
69mi for the week.
M: 6 recovery @ 8:56/130. Can definitely feel yesterday's 22.
T: 9 GA w/ strides @ 7:57/145
W: 15 MLR @ 8:08/140. Good run on a beautiful morning.
T: 8 recovery @ 9:02/130
F: 13MLR cut short to 10 @ 8:02/144. Woke up at 4 to run, but it was down pouring. Radar was green all around, so I went back to sleep. Squeezed in the 10 - it was all I could do.
S: 6 recovery @ 9:01/129 Went to the 1 miler that @pbm107 and I were going to race, but decided to run with the family. It was fundraiser for the local schools where the schools with the biggest teams entered won $ for the PTA. Our team got 2nd - $500! Boys ran well - 7yr old ran 8:13 and 10yr old 8:39 (said he ran it at 50% to save his legs for soccer)
S: 18/12MP cut short to 14/11. Caught a slight cold from the kids (felt it on Friday). My legs felt pretty good, but my head on the other hand - ugh. Just that woozy feeling the whole time and evnetually got light headed around mile 12. Decided to play it safe and shut it down early. Got the 11MP @ 7:03/164. Pretty darn good considering how I felt.
69mi for the week.
Ned
Footballguy
My first tune-up race of the season is this Sunday - 15K. Really looking forward to this race; I love this distance. Just the perfect blend of speed and pacing. 
I'll be tapering this week with my eye on setting a PR (59:57).
Watching the weather closely since Hurricane Matthew is supposed to come up the coast this weekend. Right now the forecast is for cool weather but 15-25mph winds. 112 SI at the gun. :fingerscrossed:
I'll be tapering this week with my eye on setting a PR (59:57). Watching the weather closely since Hurricane Matthew is supposed to come up the coast this weekend. Right now the forecast is for cool weather but 15-25mph winds. 112 SI at the gun. :fingerscrossed:
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Hang 10
Footballguy
My first tune-up race of the season is this Sunday - 15K. Really looking forward to this race; I love this distance. Just the perfect blend of speed and pacing.
Watching the weather closely since Hurricane Matthew is supposed to come up the coast this weekend. Right now the forecast is for cool weather but 15-25mph winds. 112 SI at the gun. :fingerscrossed:
ChiefD
Footballguy
Sweet. Can't wait to read the report. Hope the weather holds for you.My first tune-up race of the season is this Sunday - 15K. Really looking forward to this race; I love this distance. Just the perfect blend of speed and pacing.
Watching the weather closely since Hurricane Matthew is supposed to come up the coast this weekend. Right now the forecast is for cool weather but 15-25mph winds. 112 SI at the gun. :fingerscrossed:
Chicago looking glorious at the moment. Right now the forecast is 50 at the gun with a high of 60 by the time I should be done. Humidity at 68 and dropping through the race. Praying this holds.
MAC_32
Footballguy
@Hang 10, it may not be one by the book, but I'd consider that a PR given the conditions. Crushed it. @JShare87, a minute plus PR on a 5K?! Great job! @Sand hates your race plan though. 
@Osaurus it's real good to see your body wanting to get back out and run so quickly after the race. I don't remember the specific issues you were dealing with, but they must be behind you. @Ned, obviously the week didn't go as planned, but with the decreased mileage last week and a planned down week ahead you're going to demolish that 15K.
Taper week 1
Mon - rest
Tue - 6 @ 7:28, like the first two 20 miler's I felt surprisingly good afterwards...unlike the last two I took a rest day then dialed back on the quantity once I got going again. Make mistakes, but learn from them.
Wed - Recovery 4 @ 8:05, probably the most encouraging sign of the week...I don't think I've ever done a recovery that fast.
Thu - 6 @ 7:18, 3 VO2 max intervals for about 3 mins each. I was tired at the start, but it was encouraging that the energy levels found themselves once I started the intervals rather than feeling like I needed to press harder than I wanted to.
Fri - 9 @ 8:02, I'm going to start referring to these runs as @Ned and @pbm107 runs. I know others do them, but they immediately come to mind when I hit a spot mid-run when I want to go faster to ensure that I don't. I neglected these steady medium pace runs in this training cycle and that I need to incorporate them more next time. I just felt like where I was the MLR, hill, and trail workouts were more important, so they kept getting priority. Anytime I re-assessed I didn't think I was ready for the increased miles, so I found myself cutting this run most weeks. Next time - I'll be doing both. I see, and feel, the benefits from them. Following @SteelCurtain's Hanson plan, I'm thinking I'll be referencing that more than pftiz. That's a 2017 issue though.
Sat - Recovery 5 @ 8:43, the last time I did a Sat am recovery after a Fri pm run I clocked in at 9:38 per mile...so this was encouraging.
Sun - 14 @ 7:16, plan called for about an hour and 45 mins w/3x5K @ MP. I noticed early on that I felt good. Real good. When I was ready to start interval #1 mile 4 I audibled. I wasn't actively monitoring my pace, but whenever I checked I was around 7:30. One of the lower points in the area was about a mile or 2 away, so I decided to make my way there at a similar effort then start climbing and maintain a 7:15ish effort until it started to get difficult. When it did I'd turn around and finish the run at or below MP. My GAP's were very consistent on the climbing portion miles 6-10, 7:09/7:07/7:08/7:19/7:13, then my finish went as planned - 6:50/6:46/6:49/6:36. I'm noticing I'm writing this a lot in this post, but if I had to describe this week in one word it'd be - encouraging.
Weekly total - 44, I am keeping my plan for this week relatively flexible. Recovery today, but not sure about Tues-Thurs. Regardless, I'm cutting off the quality by Thursday, but plan to do something an hour plus this weekend (maybe w/strides) and one more crisp run next Tuesday. It was real comforting getting done last night and realizing that the meat of the training is now over, so it's only a matter of time before I start going stir crazy!
So @ChiefD, @SteveC702, and @Ned are racing this weekend. Anyone else?
@Osaurus it's real good to see your body wanting to get back out and run so quickly after the race. I don't remember the specific issues you were dealing with, but they must be behind you. @Ned, obviously the week didn't go as planned, but with the decreased mileage last week and a planned down week ahead you're going to demolish that 15K.Taper week 1
Mon - rest
Tue - 6 @ 7:28, like the first two 20 miler's I felt surprisingly good afterwards...unlike the last two I took a rest day then dialed back on the quantity once I got going again. Make mistakes, but learn from them.
Wed - Recovery 4 @ 8:05, probably the most encouraging sign of the week...I don't think I've ever done a recovery that fast.
Thu - 6 @ 7:18, 3 VO2 max intervals for about 3 mins each. I was tired at the start, but it was encouraging that the energy levels found themselves once I started the intervals rather than feeling like I needed to press harder than I wanted to.
Fri - 9 @ 8:02, I'm going to start referring to these runs as @Ned and @pbm107 runs. I know others do them, but they immediately come to mind when I hit a spot mid-run when I want to go faster to ensure that I don't. I neglected these steady medium pace runs in this training cycle and that I need to incorporate them more next time. I just felt like where I was the MLR, hill, and trail workouts were more important, so they kept getting priority. Anytime I re-assessed I didn't think I was ready for the increased miles, so I found myself cutting this run most weeks. Next time - I'll be doing both. I see, and feel, the benefits from them. Following @SteelCurtain's Hanson plan, I'm thinking I'll be referencing that more than pftiz. That's a 2017 issue though.
Sat - Recovery 5 @ 8:43, the last time I did a Sat am recovery after a Fri pm run I clocked in at 9:38 per mile...so this was encouraging.
Sun - 14 @ 7:16, plan called for about an hour and 45 mins w/3x5K @ MP. I noticed early on that I felt good. Real good. When I was ready to start interval #1 mile 4 I audibled. I wasn't actively monitoring my pace, but whenever I checked I was around 7:30. One of the lower points in the area was about a mile or 2 away, so I decided to make my way there at a similar effort then start climbing and maintain a 7:15ish effort until it started to get difficult. When it did I'd turn around and finish the run at or below MP. My GAP's were very consistent on the climbing portion miles 6-10, 7:09/7:07/7:08/7:19/7:13, then my finish went as planned - 6:50/6:46/6:49/6:36. I'm noticing I'm writing this a lot in this post, but if I had to describe this week in one word it'd be - encouraging.
Weekly total - 44, I am keeping my plan for this week relatively flexible. Recovery today, but not sure about Tues-Thurs. Regardless, I'm cutting off the quality by Thursday, but plan to do something an hour plus this weekend (maybe w/strides) and one more crisp run next Tuesday. It was real comforting getting done last night and realizing that the meat of the training is now over, so it's only a matter of time before I start going stir crazy!
So @ChiefD, @SteveC702, and @Ned are racing this weekend. Anyone else?
tri-man 47
Footballguy
I signed up for a Saturday HM (Prairie State HM up in Libertyville). It's maybe my favorite course ...mostly flat, wood chip trail weaving through field and forest. It's the course I PR'ed on some years back. I'm not in ideal shape, but the race environment will force me to push this as a long tempo run in prep for the 5K/10K double two weeks later. My wife leaves tomorrow morning for three weeks in Cuba, so I gotta do something to ease my loneliness. 
ChiefD
Footballguy
Man, I am staying in Libertyville at my brothers. I am going to do a shake-out run Saturday morning. Let me know what time it starts and maybe I can run down there and say hi.I signed up for a Saturday HM (Prairie State HM up in Libertyville). It's maybe my favorite course ...mostly flat, wood chip trail weaving through field and forest. It's the course I PR'ed on some years back. I'm not in ideal shape, but the race environment will force me to push this as a long tempo run in prep for the 5K/10K double two weeks later. My wife leaves tomorrow morning for three weeks in Cuba, so I gotta do something to ease my loneliness.
Ned
Footballguy
Hope everything goes OK being Hurricane Matthew is down there right now.My wife leaves tomorrow morning for three weeks in Cuba, so I gotta do something to ease my loneliness.
Hang 10
Footballguy
Okay, fellas. I need your wisdom again. I've decided to put the gym on the back burner this month as I try to get dialed into this upcoming marathon. I've got just under 6 weeks of training left and I'd like to hit my peak mileage these next 3 weeks. I want to hit around 70ish miles per week. I'd also like to get more race specific workouts.
So here's what I'm wondering. WWYD this week? Should I just concentrate on mileage this week because I just ran a hard half? Originally my plan called for some MP work on my long run and hills this week but I'm not sure if that's the best tact if I'm going to increase my run time. Thoughts?
So here's what I'm wondering. WWYD this week? Should I just concentrate on mileage this week because I just ran a hard half? Originally my plan called for some MP work on my long run and hills this week but I'm not sure if that's the best tact if I'm going to increase my run time. Thoughts?
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Ned
Footballguy
I was actually a bit surprised to see you run 11 this morning. How'd you feel? I don't see a problem ramping up the mileage, just make sure you give yourself some time to recover from Sunday's half. You're already beat up from 12 weeks or training plus racing a HM. I don't see a problem with the MP workout this weekend as long as you're feeling recovered.
I plan on getting right back to it next week after the 15K, but I'll be doing recovery days on M-T before jumping back in.
Hang 10
Footballguy
Eh...I felt alright. No aches or pains. A little lethargic but overall no real complaints.I was actually a bit surprised to see you run 11 this morning. How'd you feel? I don't see a problem ramping up the mileage, just make sure you give yourself some time to recover from Sunday's half. You're already beat up from 12 weeks or training plus racing a HM. I don't see a problem with the MP workout this weekend as long as you're feeling recovered.
I plan on getting right back to it next week after the 15K, but I'll be doing recovery days on M-T before jumping back in.
So if my previous high week(3 weeks ago) was 66, would it be crazy to jump up to 70 this week and finish the week with 17/14?
Ned
Footballguy
Hang 10
Footballguy
ChiefD
Footballguy
Hang 10
Footballguy
I probably should. A buddy of mine ran a PR of 1:20 at the half I did Sunday and if that wasn't impressive enough, he told me that run capped off a 95 mile week. You want to get faster? RUN MOREI would just go ahead and do 85 this week. I know there is more in there.
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