Last group run - so painful

I have had a big problem with waking up on time. First I overkill's and missed a run around Halloween. Then a couple weeks a go I woke up too early and ran by myself in San Francisco. Then, this last Saturday I went to bed early and woke up at 7:00. Why is this bad? Because our run is supposed to start at 7:00. Crap. I raced to get ready. The morning was soooooooo cold. Like 40 F. I know for some of you in the Midwest its nothing. All I can say is, bummer for you. >grin<

It was only 8 miles but I hurt so much. my muscles never had a chance to warm up and get used to be being out of bed. rather than my pain going away, it got worse and worse. My brother peter was telling me about my cousin Howard who swore by knee warmers when he used to ride competitively. I will keep those in mind for my next marathon. or triathlon. hmmmm.

I think that is what I will do for the spring. a triathlon. it would be good to get training from swimming. I haven't done that much since I was 9.

Track your travel

Want to know how far you ran? Kinda cool, but time consuming as you click on every turn to mark your course. Ah the beauty of google maps. the gmaps-pedometer.

Why does it hurt so much? Or my shoes are too loose.

You know the comedy of errors I mentioned below? Here's a new one. a real error. An Uff-Da. But I was better off for it.

Thanksgiving weekend I went home to San Francisco. I had plans to leave Saturday so as to avoid the traffic hell that I was bound to run into driving south to LA on Sunday. So that means my final SF training run will be on Saturday. Not with my normal group, which bums me out. But I can accept it. I went to bed early on Friday night so I could get up at 6am to get to the site by 7am. Well, I got to the site at 7am and no one was there. I mean no one. Then I realized. Oh yeah. In SF the training runs are at 8am. The 7am runs are only in LA. D'OH!@! Like hell I was gonna sit around for an hour and wait for everyone. Instead I decide to drive to the Marina to go running. I know lots of people go there to run. Might be a nice change of venue. Then I realize I can do the thing that I missed out with the 26 miles group run. I now have an opportunity to run over the Golden Gate bridge. FINALLY!

I start running. All is well, except my ITband starts to hurt early. Then I notice something. My shoes are a little loose. I tighten them some. Hey. That really helped my ITB. You mean I have been running with my shoes too loose? Damn! I doubt that is the only thing going on cuz even now, Sunday night, my knee still hurts. But it certainly helped some. So did the knee brace that I put on. and the ibuprofen and the acupuncture and the massage and the stretching and holistic healer and the Reiki and the Chinese herbs and....Ok. So that list is not completely real. Can you guess which ones I made up and haven't actually used?

I continue running. and run from the marina to Fort Point and up over golden gate bridge and through t he presidio a little bit and back down to the marina and fort Mason. All in all 12 miles. Some pain. All manageable. 120 minutes on the button. That includes piss breaks and stretch breaks too. Which for how I have been training is really good.
it was really interesting running a long run like this by myself. I really learned a lot about running and what I am capable of doing. The group has been great in nurturing me and helping me to build myself up. But running on my own I can spread my wings a little more and do what I am comfortable doing.

not 26 miles.

I have been dealing with chronic ITband pain ever since my 23 mile run, that I never finished. I have done a couple of group 10 mile runs in SF and LA. This has made running painful. I was already to be healed when one day I created a comedy of errors.
Two weeks ago There was a group run of 26 miles. This is a huge event for AIDS marathon and all the different teams in each region get together to run as one group. All the people in the bay area come up to San Francisco to run. Everyone in LA goes to Griffith park to run. It is a big deal. I thought the run was on Sunday, cuz that is when I always train. I realized on the day before the run that I was wrong. Oops. The run is on Saturday. I cant do Saturday and travel to San Francisco and this was an SF weekend. So what do I do? Skip the run or skip SF? I skipped the run because I told a friend I would take him to SF. I mean I guess I coulda made it, but I get in to SF at 3am, and would have only gotten 1.5 hours of sleep before having to get up again. Ain't gonna do it. Instead I went down to the site on Saturday around noon when I knew my pace group would be getting in. Of course I was late and missed them entirely.
So instead I ran on Sunday by myself. I was bummed to miss the group run because it is fun to run with my friends that I have been training with for last 5 months. The route looked like fun too -- going through the Presidio and over the golden gate bridge. Our other training runs in SF were never that fun. :-/ But now, on my own, on Sunday afternoon, I knew there was no way I was gonna be able to run 26 miles and leave by 6pm for LA. Instead I chose to run to the GG bridge from my house in the Mission. Of course I just picked the route randomly and totally forgot about the huge hill I was going to hit. Gough street hill is a over a mile straight up, both ways. Oops. By the time I had gotten to the marina, I realized there was no way I was even gonna make it to the bridge in time and turned around and headed home.
total distance. 9 miles. Ok. Not 26 miles. But better than nothing. And I was by myself with no iPod.

I forgot to mention...

When I woke up yesterday it was still dark. This getting up in the dark thing is new for me. Totally counter intuitive to everything I stand for. Namely getting up at 8:15am for work at 9am. I know some of you get up that early everyday. And to you my hat is off. Congratulations....For being insane.
But after I got up and got dressed, I took Johnny outside for a his morning constitution. When I got outside it was raining. Not heavily, more of a drizzle. But it was enough to give me second thoughts.
This was my first run in the rain. And the temp was pretty cool too. Not much cooler than SF however. But I as I am thinking about this now, Is it possible the colder temps are what is aggravating my ITbands more? For the 20miles I had no pain. The temperature was really nice. Not too cold, not too hot. When running at work it is pretty warm and I have had no ITband problems for weeks. I wonder if I am not warming up enough for these runs. Should I be wearing pants for longer, maybe the first mile or so? I dunno. Things to think about

23 miles...Not Quite

A couple weeks ago I ran 20 miles. It was a great run. No aches. No pains. I was full of energy afterwards, too. Really, a great run. Last week was a 10 mile recovery run. It was not so good. ITband pains started kicking. The muscle started to lock up at mile 7 but I was able to muscle through it. But then my right IT band started hurting too.

Today was supposed to be a 23 miles run. I didn't make it the whole way. In fact I could barely make it halfway. At about mile 6 I could feel my ITBands start hurting in both legs. As soon as that happened I knew that I wouldn't make it for the whole run. Each mile my legs just got worse and worse. Then after one of the walk breaks I tried to start running again and my knees had almost frozen on me. I could walk, but I couldn't run. I let the others in my group go on ahead. There was no point in trying to catch up, besides they were coming up to a turnaround soon so on their way back they would pass me again on their way back.
The thing that really worries me is that my ankles are hurting too. I think it might have something to do with my insoles. I bought blue colored general "superfeet" insoles instead of the green performance ones. I am going to go to TopToTop and talk to them about it.
I did buy some new socks last night. They were really great. What makes them so great, you ask? Two words. Double Layer! That's right. No more blisters. The feet slide and get more bounce. What a difference. Of course, they didn't really help me much today...But I know they will. Jen, one of the people in my pace group had recommended these to everyone. They are a little more than normal socks. $6.50 for a pair. But Jen really summed it up this way. "we'll spend $4 for a cappucino at starbucks, but we won't spend a few extra bucks to keep our feet comfy when we run for 4 hours" ok maybe that isn't a direct quote, but it'll do.

20 friggin miles

So I did it. No no no. Not the a whole marathon. But 20 miles. This was last Saturday, October 8th.
It was a perfect day in Santa Monica. Not too hot, a little overcast and the first eight miles were running along the beach. It doesn't get more perfect than that, unless of course I am running the full 26 in Honolulu.

I was really nervous going into Saturday. I mean, I hadn't done a long run since August when I did the 16miler in SF and my ITBand problems started. Was I too out of shape? Would my leg be killing me? All of these worries when I woke up at 6 am.

My pace group in Santa Monica is really two pace groups; those who run really friggin fast and us who run a more reasonable 10 minute mile pace. The slower group was my pace group. As I said, I only ran a 9 minute mile for the 10k. I ain't running a 9minute yet for all 20miles. Running with this group was really nice because we stayed together till the bitter end. Toward the end a couple of people were getting tired and getting leg cramps. Rather then leave them, we slowed our pace and stayed together. Sure it was gonna take a little longer, but it was more fun hanging together. That whole community thing. My total time for 20 miles was 3h40min with a lot of walking for the last 2 miles. While I could have finished a lot faster it was worth it to hang out with the others. There are a few gay guys in my pace group, The guy with the leg cramps kept saying, "no. no. Go on ahead. I'll be fine. Leave me" Nick looked back at him and said, "oh. Quit being so straight!" too funny. All in al I still felt really strong at the end of the run. I think I could have easily run the whole 26. The next day my legs were tight but a little stretching took care of that.

The route was very similar to the route we ran for our 12 mile run, so it was like old times. Especially the two mile stretch of slight up hill. You don't notice it normally, but Montana Blvd is really a pain. But anyway... Along the route we had to do a little pit stop at the starbucks. Heading in there I was surprised to see one of my coworkers at Sony imageworks. I said hi, he invited me to join him, but I had to say no. He thought I was crazy when I told him that I couldn't because I still had a nother 10 miles to run. He went back to his capucccino. and I kept running.

One hit wonder and other things

Sorry I haven't posted in a while. For that all I can say is "Boog is sorry". I didn'realize it had been so long since I updated this until I get a few emails telling me. So here is what I have been up to.

Sept 24 I ran in the Nike Run Hit Wonder. This was my first 10k race and I did ok. I averaged about 9:08 pace. But I gotta tell you, it is a pain in the ass to have to pass people. If you are going to run fast then get in the fron t of the group. BUT if you are going to go slowly stay in the back. Don't make me pass your ass. Or at least, get out of my way. Please. Of course, I'm sure that a lot of people thought the same thing about me. To them , I say, :P . I really did it to see what running in a large pack was like. It really showed me that I am better off starting a little closer to the front.
But the race was pretty cool, there were a few bands at the beginning, nothing in the middle and then a few bands at the end. The end bands were the best. Fountains of Wayne and The Aquabats. I had never heard of the Aquabats but I really should check them out.
Between mile 3 and 5 the route double backed on itself. At one point I passed the soul group singing the refrain "feel the Energy". They seemed upbeat. By the time I came back through they were singing the same refrain but their energy was gone.
But you cant have a real Race called the Run hit wonder without a headlining act. Who was the headliner, you ask? Joan Jett and the Blackhearts. I love Rock-n-Roll! She has gotta be near 50 but she is jumping around like it was the 80s. Amazing. Not only did she give us a concert at the end of the race, but the concert was in the LA Coliseum, home of the 1932 and 1984 Olympics. That is also where the finish line was. We ran right into the coliseum like we were famous or something. It was kewl.

of course with a race like this, there are always finishing photos. First, a disclaimer. I look like a total dork. I love having the water bottle around my waist but it is not an attractive look for me. So with that note. Here are the photos.

Needles that soothe the pain

Regardless of much I lifted with my ankle weights, when I woke up on Saturday morning told I knew I needed to see Andreas Schwerte. My acupuncturist and giver of life. Andreas and I go back a few years when gave me the gift of walking. I had Sciatica that was so bad I couldn't stand up for more than a couple minutes without being in excruciating pain. His magic needles made me all OK. So I knew I needed him again. What makes Andreas so great is he mixes western and eastern medicine. He studied to be an MD for a few years in Germany before jumping ship to the "other side". Slowly he stuck pins in my leg and applied a voltage across the needles giving me a gentle massage.
I also made a few other changes to prepare for my return to running. I got some orthotics for my Shoes called "superFeet", I bought the ITBand brace I mentioned, and I took a lot of Ibuprofen. Man, I love Ibuprofen! It really does take the pain away. All of these things together helped me turn the corner.
It was a hard run, both psychologically and physically. Three weeks is a long time to take off and expect to get back into it easily. Most of 8 miles I felt like quitting, being so overwhelmed at the 16 miler and my resulting ITBand injury. I persevered and at mile 5 I was starting to feel better and started catching my stride. I paid very close attention to where me feet were landing and how my legs were positioned making each step as pain free as possible. Landing too far to the right effected one part of my knee; to much to the left effected another.
but at the end I am ready for a 10K Nike Run hit Wonder that I will be doing on Saturday.

ankle weights

Now I have ankle weights. I can feel a difference already. Doing leglifts and leg extensions with these things have really helped my ITBand pain in a short time. I guess there is something to the idea that my inner quad is too weak. But if I'm going to do a run this weekend I'm gonna need some IT Band supporthttp://www.blogger.com/img/gl.link.gif

ow ow ow ow

When last we saw our hero he had skipped his 18 mile run with his group. He needed the rest and was worried about his knee and IT Band.
Well Today I did a short three mile run and my IT Band did not like it! In less than a mile my knee was starting to feel the rub. By the end of the run I was in genuine pain. I still am in genuine pain. It was good to go running again and I really missed it. Didn't feel out of shape or anything. The worst part of the pain comes when I put pressure on my leg while it's bent. This usually causes me to collapse or scream or both. If my leg is straight, no problem. If I am sitting, no problem. It's that transition section that really sucks. Especially if I am supporting any weight. I've been doing stretches, I've been using the foam roller. Nothing yet. This evening I see Yvonne the bad-ass massage therapist. May her healing touch prevail.
My coworker Joseph had this problem a while back. He found that the cause was his inner quad was weaker than his outer quad. Somebody else mentioned this might be the problem; that I have an underdeveloped inner quad. I am going to start doing leg extensions to try build that muscle up.

I'd love to hear stories and suggestions on my ITband woes.

Running behind

Donation level achieved. $1000. Goal - $3000 by the end of September. Total donation goal $4000.

I want to thank all of you who have donated to the cause. Your donations have helped fund promising research to find a cure. And helped give dignity to those living with AIDS. This last week has been hard on everyone. Hurricane Katrina is a horrible tragedy. My own heart goes out to everyone in from Alabama to Louisiana who have been affected by nature's tempest. (Prospero, are you behind this?)

I got back from Burning Man a week ago and I am still trying to recuperate from it. Needless to say,I had an amazing time camping in the desert with friends. Drop me a line and I'll tell you more about my week. Or to get a general flavor of the place go to www.burningman.com.
I actually had big plans for the playa. I brought out my running stuff. I go tsome new shoes a couple weeks before . Not the Nikes but some Saucony hurricane 7s. Great shoes. They gave me the most support and comfort of all the different pairs I tried. (brooks, Asics. Saucony and someone else) my last pair of shoes were some $45 Asics. They were good for while but recently they felt like I was pounding on the concrete bare foot.
So, as I was saying, I had plans to do some running out in the desert. But an injury kept me from my appointed rounds. The day before leaving for the desert I did my 16 mile training run. The route was nice. 2 miles up hill with a slight ascent, two miles down. Then 1 mile straight up, and the next mile straight down. That mile coming down really aggravated my IT band around my right knee. (What is the IT band?) As I was coming down the steep hill every step hurt, and then it only got worse for the remaining 9 miles. I had to keep my leg in constant motion. During the walk breaks I exaggerated my knee movement to keep the muscle from getting cool and tightening up. From what I understand this pain is not abnormal for beginning runners. Luckily it happened now while I can do something about it. Later on it would be too late to heal in time for the marathon. Thus I chose not to run in the desert, instead giving the muscle a break. Even tonight, if I just touch where my IT band attaches to the knee it hurts. Feels kinda like a bruise when I touch it.

Decompression has kept me from my appointed rounds. I forgot how much the playa takes out of me. Out of necessity, I have been going to bed early all week, with no energy whatsoever to do anything. I spent lunches sleeping in my car. What this also means is no running; slacking on my run today as well. Today was supposed to be 18 miles with the team. I overslept. Frankly I am glad I did. Today I just rested and got my room in LA organized and I feel the best I felt since getting back from the land dust and more dust. I am excited to get my maintenance runs in and really get back into the running game.

Tomorrow I will be playing ultimate Frisbee. Go team.

14 miles then 7

I got a new toy just before my 14 mile training run a week or so ago. Maybe it is a guy thing but toys are a lot of fun.
This toy is a GPS unit for my watch. It calculates my speed and distance traveled. However, it has some problems that can get annoying. First of all, the GPS is line of sight. Since the unit connects to satellites out in the sky, it means I have to be outside. If I have to go inside for anything >boom< there goes my reception. suddenly what used to be measurung my speed it says "searching." this makes it really ahrd to know how far you have run or how fast you are going. About 5 minutes later it will hook back in with the satellites and eerything willbe fine. but for those minutes when my watch is off line, I am in hell!!!!!

but when it works! wow! it works so well. you know how fast you are going. you can measure in mph/or kmph or nmph. or instead you can get your mile pace. My group averages at 10'00" pace. To me this is not very informative. I want to know my speed. so I try to keep my pace at around 6.4mph while running. ( this is the speed that the treadmill at work gives me). The watch also does auto-splits. so for every mile I run, it willl automatically mark how long each mile took.
I will fill in more later. I am exhausted tonight. not even for a good reason.

-d

I need these shoes...

Nike Makes Barefoot Breakthrough

Wired article

Nike page

Recovery run 6 miles

I learned something new on Saturday. On long runs, for every mile you run you should take a day off. This doesn't apply to everyone. For example my great friend Will runs 20 miles some days even when not training for a marathon. He does not need to subscribe to this. I think a lot of it is due to the fact that he's been running since I met him back in 7th grade. His legs are used to it. Mine, however, are not. Not even close. So after we do a long run, like the 12 miles we did last week, or the 14 we do next week, we will be doing a shorter recovery run in the weeks in between. From now on our trianing will look like a saw blade. 12 miles, 6 miles, 14, 7, 16, 8, 18, 9 etc.

The run was pretty easy. I never thought I would say that about running 6 miles. But it was. Started off kinda fast. We were doing 8:50 pace for the first three miles. Much faster than the 10 minute pace I am supposed to be running. My heart rate monitor was telling me that I was definitely puching harder than usual. Our group quickly split up to into three sections. The uber fast who ran around a 8:50 for the whole 6 miles. I ran about a 9:20 pace along with this guy Mike who I met a few weeks earlier at a Griffith park training run. A few other people fell behind us and ran closer to the 10 minute pace that all of us in the pace group are supposed to be running.

to celebrate such an easy run, I did some errands and got ready to celebrate the wedding of my friends Miguel Nelson and Sherry Walsh. An amazing couple and an amazing night spent with great friends old and new.

12 miles

I ran 12 miles on Saturday and my whole body can feel it. It started at mile two as my legs started to ache, and they never relented. It only stopped hurting when I stopped moving. For the rest of the day I noticed that instead of actually walking, I was doing more of a waddle. I felt like penguin. I just could not lift my legs. Starting next week we are staggering our distances. Next weeks run will be 6 miles. EASY! Then we jump to 14 miles, then to 7 miles, etc. A little variety to prevent over exertion.

This weekend Santa Monica was my home. I went to bed early and woke up on time at 6am (almost 2.5 hours earlier than I wake for work. psssst. Don't tell my boss). Running with this group was new to me. So new I didn't know where I was going. Oh sure. I thought I did. But when I got to the place I was sorely mistaken. The gates were locked and not a soul was in sight. I thought I had plenty of time when I left the house. After all, I am just one mile from the Santa Monica border. Well, I would have had plenty of time if I had gone to the right place. Realizing the location I had in my mind was wrong, rushing home to get the proper directions was my only option. So home I went and rushed to the real location. I arrived at the training site just in time to wonder, where is my running group? Santa Monica is a little less organized the San Francisco. Finally at the start point, a quarter mile from where we all meet up, I found out who I was running with. There were 10 of us in the group running 10 minute miles. Us toggles. We actually got a pep talk from the woman who won the '73 Boston marathon. I never caught her name, but it was inspiring on how not to run Boston. I have a friend who has learned that lesson, also.
Saturday was hot. Even at 7am it was hot. There were long hills that only seemed to go up. That lasted about 8 miles. The last 4 miles only seemed to go down. A nice change of pace. Around mile 5 we split in two groups. I hung back with the two women in our group and a physician who has run 7 AIDS marathons. Knowing what he has done is very inspiring. As much as my legs hurt during the run, I also had another injury that is a little bit more embarrassing to talk about. Ok. I got a nipple rash. I had to put band aids on them once I got home. Seriously. My shirt rubbed my nipples raw. If anybody has any info about what to do please let me know. I have seen pictures of people whose nipples get so raw from running they started bleeding. I don't want that. Please help me.

Also, please help me, if you can. $10, $20, $50 or $100. Or if you cant afford to give any money, I fully understand. But I ask that you pass this site along to your friends and coworkers. It is really important to get this out to the people so we can all help with prevention and with finding a cure!

Maintenance run

Today I ran a 3 mile maintenance run on the treadmill. The treadmill has a bunch of different programs you can run. You can in a straight line if you like. Or they have a track program so you can relive your high school glory days on the track. They have a cross country program and some cardio programs as well. Really there are two different routines. Flat & not flat. The flat routine is exactly what you would expect. Boring. When I would run laps I would generally set the incline to 2.0. This more accurately reflects the difficulty level of a road. No road is totally flat.
The "not flat" routines all seem the same, they change the steepness of the rake at set intervals. For the cross country programs the intervals are irregular, with a couple of spikes thrown in for good measure. The cardio & interval programs are pretty regular patterns of flat,slight hill, steeper hill, less steep hill, flat. You then repeat for 30 minutes. Part of me wonders if I wouldn't be better off just running up a steep incline for 10-15 minutes and be done with it. Especially because hills are my weakness. What the treadmill should really do is slow down a little bit when the angle increases. I mean c'mon. You have to run the same pace up hill as down? Or on a flat? True I can always change the speed myself. But maybe I am too lazy for that.

Saturday I run 12 miles. I am still low on my fundraising. Anything help.
thanks
big hugs and love
Doug

Ultimate!

Cross training was the name of the game today. Played some ultimate Frisbee with a bunch of people from work. I already know I am going to be sore tomorrow. Last time I played with these guys I could hardly walk the next day.

There are two teams. Today we were 11. So, five to a side and one person rotated in. There is no running and no contact. The game is about running and throwing and catching. The sprinting uses totally different muscles but it made me much stronger for Sunday's training run. Tomorrow I will be getting a massage at work. My legs will thank me.

10 miles

This week I ran 10 miles at the San Francisco site. I am really feeling much stronger. I didn't get tired at all until mile 8. The first mile is still the hardest. My muscles are cold and they aren't moving right yet. Before, my warm up was a mile. Now my warm up is two miles.
A few months ago I ran on the san Diego beach with my friend Will. At 2.5 miles I was about to die. I was exhausted and angry (mostly at him for making me run so far... Just kidding, Will.) now 2.5 miles is nothing.

This is the beginning of my fundraising.

Why I'm Here.

I have wanted to run a marathon for years. Why? BecauseI hate running. I always have. its boring. c'mon. admit it. you think so too. but I have to run a marathon, in the same way that only Nixon could go to China.

More recently, some friends from work did it. They ran the Honolulu marathon, training with AidsMarathon.org. Seemed like a good place to start. While I've been training I have really gotten to know and understand what an effect I am going to have on people's lives. I started off this training to help me get in shape. When I am done, and with your help, we will be saving lives. That's huge. i am honored to be running this marathon. and I am excited to be doing it.

Up to now

This is my first post, but my fourth training run. I joined the training program late, which has given me an accelerated training schedule.
I decided I was going to run this marathon in April. I started in just before my birthday simply enough at 1o minutes. I barely did a mile. Slowly I did 2 miles. All the while I tried getting in contact with Team in Training to run this marathon with them. They kept trying to get me to run another marathon. I didn't want another marathon. I wanted to go to Honolulu. I talked to my friend Katie, who reminded me that she ran the Honolulu marathon with AIDSMarathon.org. OI! Of course. The next day I called AIDS marathon. I was late joining so I had to do a time trial on my own. I ran three miles on Thursday. (27 minutes). I was told that my pace group will be one minute slower than my time. That put me in the 10minute/mile pace group.
Aids marathon names each pace group after famous marathon runners. My group is Tegla Loroupe.

Some more history. I currently Live in San Francisco but am working in LA. This means I commute between SF and LA a lot.
I did my three mile run in LA at lunch time.
That first week with the group I ran four miles at the San Francisco site. We run out of golden gate park, right by the ocean near the huge windmill. It is cool there. Even at 9am the fog is still strong. Since everybody else was running 6 miles, I was supposed to gradually build up my mileage and catch up with every one in a couple of weeks. But instead I ran 7 miles. Just cuz I wanted to be like everyone else.
The next week (July 17th) I was in LA. Running Sunday in LA is tough! The Sunday group runs in Griffith park. It is a lot hotter there than golden gate park in San Francisco. First of all, we start at 7am. That is bad enough. There is no ocean breeze at Griffith park and it is HOT! AND we started the run going up hill! I am really weak at hills. But I did my eight miles and all was well.
At this LA meeting I finally got my fundraising packet. Reading through my packet I realized that I am supposed to be training a lot harder than I am. I am supposed to be cross training three times a week (40minutes each time), with two maintenance runs (30-40 min) plus our long training run on Sunday. What does this mean? It means I am behind. I have only done one maintenance run each week. Though last week I played ultimate Frisbee. That uses a lot of sprinting, which uses totally different muscles. good. I need to speed up anyway.

that's enough history for now.

to donate via paypal

click here.