Last run of the year

And it was a good one!  That is a new PR for the mile up there as well as a couple of fast quarters.  If I'm not too lazy, I'll write a year in review sometime this week.

Tomorrow:
 

Schedule

6 @ 10:14

and Upper body

Adding something new

Not to the running, though.

A couple of months ago, Brandy bought Tony Horton's 10 Minute Trainer series.  We did one each day or so for the first couple of weeks, then kind of slacked off.

Well, I decided last week, that I would start doing one a day except for Saturday.  So yesterday, I did the upper body workout by myself and today, I did abs by myself before my run and yoga with Brandy after my run. Today was an anomaly; I plan on doing just one 10 minute workout per day for at least the first two weeks.  I will make an exception if the second workout would be with Brandy and is yoga.  I need to be more flexible.

One of the motivations for me is seeing that I still have a bit of a belly despite running for over a year straight with minimal breaks.  I've also been stuck around 193 pounds (+/- 3 lbs) for probably the last year.  Something had to change, and I'm unwilling at this point to change my diet...heh heh.

Tomorrow:

 

Schedule	2 @ 10:14
	1 @ 7:55
	1 @ 10:14
	2 X 1/4
	in 1:52
	1 @ 10:14
400 recovery after each interval

and yoga.

Long run with lead legs

Not sure why my legs felt like I had lead in them, but they did.  At the two mile mark, I stopped and stretched; it didn't really help.  shrug.  I pushed on and finished the run despite not really feeling it.  Some days you're the windshield; some days you're the bug.

Monday:

Schedule

8 @ 10:14

3 X 1/2 mile intervals

If you look at the run on Garmin connect, it appears...not as above.  I messed up with the laps on the first interval, but I remember seeing that it was 3:50 for a half mile.  Then, I forgot to hit the lap at the 5 mile mark, so I had .1 miles of walking after the interval rolled into that mile (between 4.5 and 5.5).  I compensated by estimating my second half of the mile as shown above at 6:18.

Yeah, so basically, I just put in whatever numbers I want.

Saturday:

Schedule

10 @ 10:14

Merry Christmas

7 miles before Christmas dinner is much better than 7 miles after Christmas dinner...just sayin'.

It was 25 degrees F with a slight wind; the "feels like" temp was 12.  And I chose to wear shorts.  Now I'm not saying that was a wise decision, but I stuck with it and did not come back in for tights.  I did, however, wear three layers up top and wore my balaclava like a scarf to keep my neck warm.  Oh, and of course I wore my Santa tech shirt!

Tomorrow:

Schedule	2 @ 10:14
	3 X 1/2
	in 3:53
	1 @ 10:14
800 recovery after each interval

Intervals

Happy Birthday Mom!

Temp in Greenwood, IN: 16 degrees F

Temp in Fairbanks, AK (where my mom is): -27 degrees F

I'll take Indiana today...

So, see that fourth interval?  ZOOM!!  Not sure how I pulled that one off, and I'm kind of wondering about the accuracy of my watch...but, I suppose I'll have to take it at face value and mark it down as being faster.

Well, faster than on Oct 1st.  I was a full 5+ minutes faster on this run than on that Oct 1st run.  Progress, I suppose.  I looked back on this same run last Dec, and I was 30 seconds faster this year...but my intervals on this run were slower!  I do remember having back spasms the next day because I pushed it too hard; I don't think that will happen this year.

Tomorrow:

Schedule

7 @ 10:14

Forgot to post

I did things out of order yesterday and forgot to post this.  I did upload the run to garmin connect last night, but as you can see, I neglected to post it here.  Anyways, it was a cold one last night (24 degrees with slight wind), but I did it in shorts!

Today is colder, and I'll be wearing my tights to do:

Schedule	2 @ 10:14
	4 X 1/4
	in 1:52
	2 @ 10:14
400 recovery after each interval

Rainy 5 miler

It's been raining all day here, so I ran in the rain.  I still say running outside in almost any weather is better than the dreadmill.  It was 44 degrees F with a steady rain.

This concludes my recovery week, Monday, I start training again at all new paces.

Monday:

Schedule

7 @ 10:14

New watch is why we hate change

So, the audio alarm on my Forerunner 305 has been dying a slow death the last couple of months.  Then, last Wednesday, it seemed that the watch had given up the ghost entirely.  Of course, I panicked due to my upcoming race and my dependence on pace alarms.  I went out and bought a Garmin Forerunner 220.

After I got it home, and before I opened it, I tried a trick that my coach suggested: plug the 305 into a USB charger that was connected to a wall outlet instead of charging it through my computer.  Well...that worked!  So, I had my 305 for my race on Sunday.  Whew, disaster averted!

Now, I have this 220, and I figured I might as well start using it as my 305 is near death anyways.  Yay, new watch!  Oh...new watch.  Grrr...new...watch.  I found out my new watch is pretty sensitive about pace alarm violations...as in TOO FAST!! TOO SLOW!! TOOFASTTOOSLOWTOOFAST!!

It took me a bit to get running at a pace that the watch didn't think was too fast and too slow at the same time...

Another thing I'm not too crazy about is that pace alarms can only be set for 5 second intervals, so my dream base pace for the next couple of weeks of 10:04 must now become either 10:05 or 10:00.  I don't know if I'm comfortable with either...oh the humanity!

And still another thing that is better on the 305 is the ability to set multiple paces and select the one that I need for that day.  With the 220, it's one pace alarm and if you want another, you get to manually set both upper and lower.  I might check out the training options; maybe they're better than on the 305 and will actually alarm when I am outside of the bounds.

On the plus side, the 220 supposedly has more battery life, it does have a vibrate with the pace alarm, and it's lighter and more plasticky.  Remember, when someone uses that word plasticky, you saw it here first.

And finally, race results:
21/33 age group
281/824 overall

Saturday: 5 easy miles.

Most Disappointing PR ever

We're going to start with the ugly. See those two 10ish minute miles at the end?  Yeah, I was sucking.  See that 9:11 minute mile for the 3rd mile?  Yeah, I was overly optimistic.  See the slow decline in speed from mile 4 to the end?  Yeah, I went out too fast.  As you can see, I didn't even make my 9:24 pace...

Moving to the bad, the weather was not very good either.  Just after mile 8, there was a sharp uphill curve that was covered in ice.  Not the nice crunchy ice that has some traction; no, the slick imma gonna bust your butt ice made its appearance.  Thankfully, I didn't fall, but I did slow down a lot. Also, the temp was in the low twenties, but the "real feel" was in the single digits due to the humidity and 9 mph wind.  What kind of place has 22 degrees F and 90% humidity???

Ok, the good:  Well, it was a PR, so I've got that going for me.  I wasn't cold during the run as I correctly guessed what to wear (3 long sleeve shirts, balaclava, santa hat, tights, undies, shorts, two pairs of socks and gloves).  I should have brought my fanny pack water carrier, but I didn't.  Also, like last year's Santa Hustle, I managed my bladder correctly and did not have to stop for a restroom break.

Lessons learned:
1.  If you train for 9:24 minute miles, you need to do at least the first half (HALF!!!  6 MILES!!!) at that pace.  After that, feel free to evaluate and push the pace if you want.

2.  Don't let one euphoric run decide your race pace.  I put too much emphasis on how I felt at the end of that run and allowed it to push my optimism way too far.

3.  Take your stupid water pack with you for races.  If you train with it, which I do, make that water available throughout the race, because those water stations aren't going to be where you need them.

Next run: Thursday 3 easy miles.

The hard part is done

Not that this run was a hard one, although it was faster than my base pace (10:27).  Of course, in keeping with almost this whole training period, I ran faster than the schedule.  We'll see if we can slow it down for the last run before Sunday's race.

I had to come back in after two miles due to freezing my tush off (25 degrees F, "feels like" 14 F with windchill).  I added tights, a long sleeve tight shirt, and a stocking cap; I felt much warmer after that.

Wednesday:

Schedule

4 @ 10:17

12 miles, 7 at tempo

So much for making the schedule.  See those last two miles?  Yeah, totally blew the schedule there...lol.  After 10 miles, I felt great, so I decided to just keep on running at that pace for the next mile.  Then, I still felt great at 11 miles, so I buckled down for the last one.

I thought about running 1.1 more, and I think I could have maintained that pace, but instead, I decided to shut it down and call it one of my best training runs evah!  Note: if I would have maintained that pace for another 1.1 miles, I would have bested my half marathon PR...on a training run!!

Monday:

Schedule

8 @ 10:04

2 out, 6 in

I wasn't worried about running in the sleet...until it started accumulating.  Since I didn't want to break a hip at my advanced age, I figured I'd just finish up on the treadmill.

I might have to do Saturday's run inside as well...ew.

Saturday:

Schedule	5 @ 10:27
	5 @ 9:24
	2 @ 10:27

6 miles, again

As I'm sure you've noticed, it's that time of the schedule again - 666 time...not much else to say about that.

On another note, it was 60 degrees out today, so yay on shorts and short sleeve tech shirt!!

Tomorrow:

Schedule

8 @ 9:51

This is how I get faster

Note: new land speed record for the mile - 7:57.

A good, fast mile and a couple of fast quarters make up a nice speed workout.  I can certainly see quite a bit of improvement in just the last couple of months.  I'm still not sure where I'm going to top out.  shrug.

Tomorrow:

Schedule

6 @ 10:17

Confidence Boosted

It's amazing to me how much psychology is a part of running.  I know that this week's training runs on Monday(6 @ race pace) and Saturday (5@ race pace inside 12 miles) are huge confidence boosters for me.  If I'm unsure of whether or not I can hold my targeted race pace, these two runs in particular do more than any others to assure me that I can.

Tomorrow:

Schedule	2 @ 10:27
	1 @ 8:04
	1 @ 10:27
	2 X 1/4
	in 1:55
	1 @ 10:27
400 recovery after each interval

Yeah, that wasn't easy

12 miles on tired legs.  ugh.  I'd still rather do that than put up Christmas lights, so I've got that going for me.  I was very thankful for a nice day (51 degrees F, sunny, 11 mph wind) although the wind coming from the south was not a joy to run into.

Monday:
Tempo run!

Schedule

6 @ 9:24

Picking the not easier

Which is easier: Running 12 miles today and eight tomorrow or running eight miles today and 12 tomorrow?  I would put forth the idea that the former would be easier than the latter.  So, even though I was tempted to run the 12 today on fresh legs, I resisted and only ran eight.

See?  Procrastination!  Sometimes it's a good thing!

Tomorrow:

Schedule

12 @ 10:27

Oh we're half way there

22 degrees F and sunny for this interval run.  Brrrr!  I wore my running tights (with underwear this time due to them causing chafing last Saturday), my thickest two long sleeve shirts, gloves, balaclava, ear warmer, thick running socks, and shorts over the tights.

I was dressed...appropriately.  I didn't get too cold, but I can't really say I was comfortable.  It wasn't "just right", but it was good enough.  I'm not really sure what I would wear different; maybe add a loose fitting long sleeve shirt because the second long sleeve shirt I wore was a bit tight on the arms with the underarmor type shirt under it.  shrug.

Tomorrow: Supposed to be 8 miles, but I'm pushing it to
Friday:

Schedule

8 @ 10:27

Title goes here

Run graphic goes here.

Text goes here.

Tomorrow's schedule goes here:

Schedule	2 @ 10:27
	4 X 1/2
	in 3:58
	1 @ 10:27

Week 3

It was a bit chilly out today (34 degrees F), so I wore two long sleeve shirts, gloves, and ear warmers.  And shorts.  I think if I had to do 10 miles, I might have gotten a little cold, but as it was, I finished the run before the cold finished me.

On another note, I had 4 undocumented miles last week.  Brandy started running, and as an encouragement to her, I ran/walked with her.  We did one mile on Sunday, Monday, Wednesday, and Saturday.  That Saturday one was before I ran 11; all the others were after my run for that day.

I'll probably continue to occasionally run with her while she is still in the low mileage phase, but I think I'll have to skip it when she hits 10 mile runs...oh, and she is training for the Santa Hustle 5K that is run the same day as my Santa Hustle Half Marathon.

Tomorrow:

Schedule

6 @ 9:51

Eleven cold miles

27 degrees F with a 17 mph wind = wind chill of 14 degrees F.  Cold...No wonder I had to wear my balaclava, ear warmer, gloves, three long sleeve shirts and my running tights.  Brrrrrrr!

Other than that, it was a nice run.

Monday:

Schedule

8 @ 10:04

Didn't I just do this last Saturday?

Why yes, I did!  But I did it 18 seconds faster today!  See, that speed work paid off!

It was overcast, a bit rainy, and cool, so I over dressed with an underarmour shirt, long sleeve shirt, gloves and ear warmer.  After three miles, I had to stop and drop off all of the above except the long sleeve shirt.  I also added a baseball cap.

Tomorrow: OFF!
Saturday:

Schedule

11 @ 10:27

Easy 6

Not a lot to this run; it's kind of funny to think of this run as an easy six miler, but it was/is.

Tomorrow:

Schedule

10 @ 10:27

Always double check your schedule

Or you will do what I did and run extra!  I thought I had a one mile cooldown to do at the end of this run, but if you check what I posted yesterday, I didn't.

Of course, since I ran it, I had to add it to the schedule, and now it will live on in infamy as I copy and paste this to future schedule.  Thanks a lot for not checking, ya big dummy.  Ok, that isn't quite true as I've already made my schedule out until mid February, but me being me, I'll go ahead and revise it to add this mile and therefore complete the first part of the paragraph.

Yeah, it's not easy being me, especially when I screw up. 

Tomorrow:

Schedule

6 @ 10:27

Week 2...Start!

There was a pretty stiff wind out of the west today; add that to 50 degrees F, and you get a significant wind chill factor.  After two miles, I had to come back in to swap my baseball cap for my ear warmer.  I didn't need gloves, but I was glad I wore a long sleeve shirt.

Tomorrow:

Schedule	2 @ 10:27
	1 @ 8:04
	1 @ 10:27
	2 X 1/4
	in 1:55
400 recovery after each interval

Week 1 in the books

I took a bit to warm up, but after about 4 miles, I finally got over blahs.  Of course, the Indian food that I ate just two hours prior to this run did not help by constantly reminding me (burp) that I ate it.  Heartburn City, population: me.

That's 36 miles for the week, and I feel really good about this new pace.

Monday:

Schedule

8 @ 10:27

Half and half...and half

Half mile intervals, as promised on Tuesday.  Sunny and 52 degrees F outside demanded that I wear a short sleeve shirt, so I did.  I was a bit cool at the beginning, but warmed up soon enough.

So, how about those intervals?  I can definitely feel like I'm much faster than before.  Yes, I was huffing and puffing at the end, but I felt like I maintained the speed better.

Saturday:

Schedule

10 @ 10:27

Third run, same as the first

This run was a full 11 seconds/mile faster than I was supposed to go, so I'm not doing so good at keeping my new pace.  But, on the flip side, I felt great during this run, even after those splendid quarters that I tossed at you all yesterday.  I'll keep the new pace where it is (10:27), but I won't beat myself up if I happen to do better while feeling great.

If I start to wear down or tire out, I'll definitely look at maintaining a more disciplined approach to my base pace.

A side note, if you happen to be on Garmin Connect, hit me up with a friend request to rysteranch, so you can see the breakdown of all my runs.

Tomorrow: OFF
Thursday:

Schedule	2 @ 10:27
	3 X 1/2
	in 3:58
	1 @ 10:27
800 recovery after each interval

Here's a quarter

or four.  See that 1:49?  Yeah, bookin' it on that one.

I was really happy with the pace of this run; I actually feel like I'm running instead of just jogging along.  Yay.  The weather was pretty nice too: 50 degrees, overcast with scattered raindrops.  It's supposed to drop into the thirties for a high sometime this week.  YES!

Tomorrow:

Schedule

7 @ 10:27

Early start to week 1

I have to take Wed off, so I started the schedule one day early to accommodate for it.  Who says I'm not flexible!  Anyways, this was a great run!  It was in the mid 40's and sunny.  I didn't have any aches or pains and the miles just seemed to float on by.  It was a comfortable pace too!

Tomorrow:

Schedule	2 @ 10:27
	4 X 1/4
	in 1:55
	2 @ 10:27
400 recovery after each interval

Recovery Week, run number 2

Again, no pace alarms, but I did glance at the watch occasionally to see how fast I was going, and I also looked at my time for each mile.

Next week starts the five week training schedule all over again with new paces.  Those paces will range from a base pace of 10:27 to a race pace of 9:24 and a quarter mile pace of 7:36.  Whew!

Monday:

Schedule

7 @ 10:27

Recovery week

A nice little run, this one.  I turned off my pace alarms and did not look at my watch the whole run.  If I would have looked, I'm sure I would have sped up that first mile.  As it was, I sped up at the end so I could be under 29 minutes...

Friday: 5 @ moderate pace

Indianapolis Monumental Half Marathon PR*

*official time was 2:14:28 due to two bathroom breaks.

I ended up running this race with one of my co-workers's 14 year old son.  He was faster than me, but had somewhat of a weak bladder.  We ended up taking bathroom breaks at 3 and 8 miles; I needed the first one, but not the second.

At mile nine, my copilot decided to speed up and ended up with a 2:12 finish.  I did buckle down and speed up for mile 13, as you can see.  I also ran farther than I had to because I like to take the outside of turns so I keep up my pace instead of slowing down for the tangent.

I felt really good about this race.  I didn't have any mechanical issue like cramps, pain, or the sort.  I dressed appropriate for the weather with a long sleeve shirt, baseball cap, and gloves.  I timed my gels right with one at the start and one at 6.5 miles.  I thought I could maintain a 9:50 pace and set my watch for that.

Things I can do better next time would include managing my bladder so I don't have to stop during the race.  I plan on getting in the potty line about 20 minutes before the race so hopefully I'll time getting my bladder empty with the start of the race.

I also thought I went out a tad fast, but after further review, my second half (adding half of mile seven to the first half and half to the second half and ignoring the .21 at the end) was 27 seconds quicker than the first half.  Overall,  a good split.

So...PR!  I'm claiming it even though I had two rest breaks; I will need to back it up Dec 15th in the Santa Hustle Half marathon.  My training schedule is tailored around a 9:24 pace.  Hopefully I won't have to take any bathroom breaks this time!

Wednesday: 3 miles moderate pace.

I have finished my training

I missed one scheduled run this training period, so if I don't PR this coming Saturday, you'll know why.  That, or it was too stinking hot at -25 degrees F...

I did light pick ups on this run where I would pick up the pace to about race pace for a half a block or so.  They were ok, I guess.

Saturday:

Schedule RACE!

13.1 @ 9:54

Run like your father-in-law or with, anyways...

I did run this one with my father-in-law/coach, who is passing through on his way from Montana to Florida.  He'll be here for about 10 days and will run the Monumental Marathon while I will run the Monumental Half Marathon.  I'm pretty sure I will beat him to the finish line.

In fact, I should be able to beat the first marathon finisher if I start near the front and maintain my 9:50 pace throughout my race.  This marathon is usually won in 2:18 or so, and I can definitely beat that in my half!

Tomorrow: OFF
Wednesday:

Schedule

4 @ 10:50

5 mile tempo run...

...inside a 12 mile long run.  The weather was just about perfect: low 50's, partly sunny, and a nice breeze.  I've got two more runs before my half marathon next Saturday, and I feel like I'm ready.  I'm shooting for maintaining a 9:54 pace for the first 10 miles and picking it up after that to hopefully beat my 2:09:31 personal record.

Monday:

Schedule

8 @ 10:36

Winter is coming

I didn't feel like running this one after work, so I laid down in my comfy bed and took a little half hour nap.  Well, kinda just laid there with my eyes closed.  But, I was warm, I was comfy, and I was resting.

I knew I couldn't lay there forever, so I made myself get up and get my running clothes on.  Once that was done, I saw no point in taking them off until I had completed 8 miles.  Yay for motivation - I'm too lazy to take my clothes off after putting them on unless I run in between the two events.

I did wise up from yesterday and wore my gloves in addition to a long sleeve undershirt and a long sleeve tech shirt.  This is the first time I've wore this particular undershirt, so I wanted to see how I did wearing the two layers.  I ended up pulling up the sleeves of the outer layer for a bit, but the accumulated sweat cooled me too much after a couple of miles, and I pulled them back down.

Tomorrow: OFF!
Saturday:

Schedule	5 @ 11:00
	5 @ 9:54
	2 @ 11:00

A little spit of snow

After one mile, I had to come back into the house for gloves.  Yay!  I also had the foresight to look at the forcast and knew to wear a headband, short sleeve undershirt, and long sleeve tech shirt.  The only thing I missed was the gloves.

In other news, I signed up for the Santa Hustle on Dec 15th and am almost ready to sign up for the Daytona Beach 1/2 Marathon on Feb 16, 2014.  The plan is to head down to Inverness, FL and meet up with my father-in-law for the race.

Tomorrow:

Schedule

8 @ 10:22

Boom! Sub 8 minute mile!

If you were in my neighborhood and heard a sonic boom, that may have been me running my first sub eight minute mile.  Needless to say, the cooler weather agrees with me; it's currently 46 degrees F with some spitting rain.

Now to reward myself with some homemade beef stew and Skullsplitter!

Tomorrow:

Schedule

6 @ 10:50

Boom! Tempo!

This felt good.

Temp was low 60's; sky was overcast.

Wore the minimum amount of clothing that I felt comfortable with (short sleeve tech shirt and normal running gear).

The pace was such that I really felt like I was running rather than jogging.  It really did feel great.

Tomorrow:

Schedule	2 @ 11:00
	1 @ 8:30
	1 @ 11:00
	2X1/4 in 2
	1 @ 11:00
400 recovery after each interval

Cool running

The temp during this run was in the low 50's with a partly cloudy sky.  I was loving it!  I did wear a long sleeve shirt, but that was a small concession in order to experience the thrill of not over heating.

Monday:

Schedule

6 @ 9:54

Tempo run!

Tummy feeling better

Yesterday, as I left work, I didn't feel so good, so I skipped the run.  Today, I was feeling better, so I ran.  I might do yesterday's run tomorrow and 12 on Saturday, or I might just do Saturday's 12.

Tomorrow:

Schedule 2 @ 11:00   4X1/2 in 4:30   1 @ 11:00
or nothing	Saturday: 12 @ 11:00

Not an easy six

Averaging nine seconds faster than the schedule calls for is not really a good thing.  As you can see, I had a difficult time with this new pace and really couldn't settle into the 10:22.  During the run I was either running too fast or too slow, so when I finally settled into a pace that wasn't too slow, I stuck there.

Tomorrow:

Schedule	2 @ 11:00
	4X1/2 in 4:30
	1 @ 11:00

Columbus also ran 8 on this day

Ah yes, Columbus day is the day we remember the great adventurer setting out on his three ships: the Pina Colata, the Sangria, and the Margarita.  What a lush!

For my Federally mandated day off, I drove to Evansville, IN and back to drop off Trace after the weekend.  We picked him up last Friday for fall break, and I didn't want to take off tomorrow to take him back then.

So, after I spent 6 hours driving...I did this.  Yay.  I guess.

Tomorrow:

Schedule

6 @10:22

11 on 10/12/13

I took a pit stop break at 5 miles to lighten my load, fill my water bottle, and down some Gatorade chews.  I was really happy to finally finish this one; it seemed to take forever!

Tomorrow: Nothing!
Monday:

Schedule

8 @ 10:36

10 on 10-10

The schedule is the schedule; I didn't look at today's date and say, "Gee, I think I'll run 10 miles to celebrate 10-10!"

Instead, I groaned and laid about putting off this run until it was cooler outside and just slogged it out.  The only celebration that happened was when I was done.  Whew.

Tomorrow: OFF
Saturday:

Schedule

11 @ 11:00

Just another six

72 degrees F and sunny, not too bad for running.  A slight breeze made it nice.

Tomorrow:

Schedule

10 @11:00

Interval like a caveman

I'm pretty sure a caveman would have been faster, but at least I had the form right - hunched over and grunting.

I did like the low 70's temp, and I hope that the hot days are behind us.  Bring on Fall and Winter!

Tomorrow:

Schedule

6 @ 11:00

Run like a caveman

Over at Exploding Unicorn, James made a brilliant discovery to garner a lot of hits to his website; he wrote a small piece about the Paleo diet.  I have never seen so many comments to one post of his, so I figured I'd troll the Paleo runners with my own version of Run Like a Caveman.  Soon, all the irate sub-human runners will be attacking my blog and demanding that I delete this offensive post!

I'll be famous!  I'm sure NBC, CBS, ABC, and all the old timey media will want me to skype into their lame news shows and give my reasons why running like a caveman is overrated.  I mean, I'm pretty sure I look sub-human when I run, but I'm not actually a caveman.  So, I suppose, you could say that I'm ironically mocking a hunched over Paleo-person just by shambling along like I do.

Anyways, if I really wanted to practice running like a caveman, I'd have to get a velociraptor or a T-rex to chase me first.  I'm sure I'd run faster at least...maybe there's something to that...

Tomorrow:

Schedule	2 @ 11:00
	1 @ 8:45
	1 @ 11:00
	2X1/4 in 2
400 recovery after each interval