Retro Run 5K – Finishing the race!

I was so close.

I was only a step behind the couple that was running in front of me the whole race.

There was only 1/2 mile left in my 5K.  I know my time wasn’t going to be a PR, but I felt like I was running solid.  Actually I was quite happy as I hadn’t done any workouts or mountain runs in a while.  Just my 4 mile daily runs.

I had a thought.  I could push past them (that couple), but then I thought, “what if I run out of steam and they pass me – that wouldn’t be fun”.  We were running at a good pace and so I decided to hold back until later, right before the finish.

It was hot.  The race started at 7:00 PM in the South on a sunny July day.  My app read 94 degrees at the start.

As I pondered my finish to the first 5K I had run in 7 months, I thought back to the beginning of the race.  I was only about a half mile into the race and I had doubts.  I thought to myself that I couldn’t do this racing anymore.  I should just stick to my daily runs and be done.  What am I doing running a 5K when I hadn’t even run my mountain in over a month.  Nope.  Racing is not for me.  This will be my last.

As I got closer to the couple (back to the end of the race) – literally almost beside them – I thought to myself, “I’m enjoying this race.  It’s been hard and all, but I miss racing.”

The couple ahead of me were a woman and a man.  Both about half my age.  The woman was obviously in great shape and the guy was not.  He wasn’t overweight, but he was hurting.  This was probably his first 5K.  As we got closer to the finish, suddenly he stopped.  The woman looked around and begged him to keep going.  We were about 1/4 mile from the finish.  He had nothing left.  I moved on, but felt badly for the guy.  He had run a good race, but didn’t have enough in him with the heat.

As I rounded the last block, I passed another guy who was half my age.  He looked at me and told me to go for it.  That was so nice.  I said the same to him and he thanked me.

I pushed to the finish.  The line was directly in front of me.  My mountain legs had kicked in.  The last mile of this 5K was uphill most of the way.  Running a mountain once a week has allowed my legs to have strength to go uphill.  In fact, many times my pace goes up while going uphill.

This was the first finish of a 5K where I had strength to really push it at the end.  I gave all I had.  My Lovely Wife and daughter rooting me onward, I passed the finish in 22:32; 45 seconds slower then a PR, but very satisfying.  Before the race, TJ asked me how confident I felt.  I told him I had no confidence.  I was just going to go out and do the best I could.

I came in 2nd in my age group (the old guy age group).  I was thrilled as I had never placed in this race before and this was the 3rd time we ran it.  There were over 400 people and I came in 41st overall.

I don’t know what happened with that couple.  I never saw them after the guy stopped.  I was so hot and tired at the end, I really couldn’t think much.  I hope he pulled it together and finished the race.

Life is like a 5K.  So many times we either don’t want to be in the race or we want to stop right before the finish.  Ultimately the joy of the finish erases all the pain of the race.  My hope is that everyone could run as to finish the race.  Life is too short to give up in the middle.

I’m not sure why I wrote that last paragraph, but I hope it helps someone.

Have an awesome week and keep your eyes on the finish!

Running/mountains/life – the good, bad and the…

One thing I’ve learned since I began running in March of 2011… some days you feel like superman and some you don’t.

Yesterday TJ, RS and I went to the mountain to do our weekly run.  If you have read this blog at all over the past several months, you will know that I found this crazy road going up a mountain in our local state park.  I’ve run it many times now.  A few weeks ago, TJ coaxed me into going further past the top of the mountain.  There is a long hill that goes down and then a very steep climb up to the end of the road.  By the time we leave the car and make it back, we run about 7.5 miles on the mountain.

Back to my starting sentence.  Yesterday I didn’t feel like superman.  We started our run (RS likes to run alone, so he left after us) and my legs had no strength.  They honestly felt like rubber.  I kept racking my brain as to why this would be.  I hydrated well this weekend and last week.  I eat well.  I slept better then normal.  Also I walked Friday and took Saturday of.  I should have been smokin!

Not!

I figured by the time we got going my legs would wake up.  They didn’t.  I got to the top of the mountain and felt like I was on mile 20 of a marathon.  I was shot.  What kept me going?  Other then being almost 4 miles away from the car and running with TJ, I kept thinking to myself, “This will help my legs get used to running tired – like at mile 20 of a marathon”.

So I finished.  It wasn’t pretty, but I didn’t walk.  I pushed through.  To be honest, coming down the mountain was the worse!  I had to concentrate to keep my legs from giving way as we pounded down the steep inclines.

Running really does mirror life sometimes.  There are days when you wake up and you feel like you are at mile 20.  It is not only hard to get going, but it can be hard to keep going.  But we have to keep our eyes on the prize and push through.  Every up also has a down and every down has an up.  Life is never going to stay as good as you feel right now or as bad.  Life means change.  When you are tired, just keep going.  When you are happy, be thankful.  When you are sad, know that one day you will be happy again, whether you feel like you will be or not.

Before I sign off I want to congratulate RS who made it to the top of the mountain for the first time.  As we were coming back, we passed him.  I told him he made it and he said, “Really?”.  He didn’t know he had made it to the top!  Hmmm.  Seems like life also.  Sometimes we have everything we ever wanted, we make it to the top of the mountain and don’t even know that we have arrived.

Running/mountains/life.  Gotta love it!

Tom

The “Key” to Running Better

Over the past 20 years or so of my life, I have found out that in almost every difficult situation there is a “key” to making change happen.

What I am alluding to is that, for example, circumstances that are difficult in life can be like being in a pitch back room and continually running into walls with no way out.  The thing is that there is a door and a key to open that door near you .  All you need to know is how to get the key to turn and the door will open and things will suddenly work out.

This sounds philosophical, but honestly it is amazing how this works in everyday life, including running.

An example from my running life is the mountain I run.  I ran several times to the base of the mountain and at the left turn that went up the mountain, I turned around and went the other direction.  I got so close, but I didn’t know that the key to the door of running fast, more efficient and with less injury, was literally a left turn away from me.  It was like I was in a dark room with a door and a key, but I never unlocked that door and walked through until… one day with TJ.  We decided to see where that road went.  That left turn was the key that changed my running life in a way that nothing else has ever done!

Another example is Apple Cider Vinegar (ACV).  I wrote about this on this blog a month or two ago several times.  Not only has it helped my running in the afternoons by giving me something I had to have been missing, but over the past two months, my weight, which had plateaued at 192, has gone down 7 lbs to 185.  Even pizza night doesn’t seem to affect me much anymore.

I could go on and on.  In just about every area of my life this principle has helped.  I constantly pray for wisdom so that I can find the keys to shut doors in my life.

I guess I hope that there may be keys in your life to open doors to which you just haven’t paid attention.  It is an amazing feeling to find a key and suddenly realize there is a simple solution to a complex problem and it has been right in front of you!

Learning running lessons from the past

Running is the ultimate teacher.

If you want to do your best, then you have to learn from your friends, the help of other runners and your past mistakes.

I have run several hard races in the past.  After my first half marathon, I started having some hip problems.  After my marathon, I was out 3 months, off and on, with hip and foot issues.  I also got injured after running a 5K earlier this year.

Honestly, I don’t think it was the races that hurt me.  Looking back, I realize that I’ve pushed too hard AFTER the races to get back to training.  A few weeks after my marathon, I not only ran 10 days in a row, but also did a hard trail run a few weeks later.  That was the icing on the cake, that is my hip.  It was almost 6 months before I got back to a 100 mile month.

My last half marathon was last Saturday.  It was awesome.  I ran well and on a tough course.  I will look back and be excited for months about that race.

HOWEVER…

Tuesday, I decided to run my first run after the race.  It went well.  I ran 4 miles at an 8:21 pace.  Tuesday night I was in a lot of pain. My shoulder hurt and my hip was killing me.  Wednesday I concentrated on my shoulder as I was concerned that I pinched a nerve running.  That wasn’t the issue, it was just the way I slept.  I did however, ignore my hip pain.  It was in such pain I had to take medication to sleep.

Wednesday was the 30th of April and I was at 118 miles for the month.  I decided to run an easy 2 miles and walk the rest.  I didn’t.  I ran a fast two miles at my half marathon pace, but I did walk after that.

Yesterday I walked.  No running.

My hip is better.  No real pain.  Just a little pain while I drive which isn’t abnormal.  In fact I could have run yesterday.  I could run today.  I could run tomorrow.  I won’t.

I am going to learn from my mistakes in the past and come back slowly.  I have plenty of time until my next race.  I have a lot of mountains to run.  In fact my mountain running has been the one thing to help my hip more then anything else.  After several weeks of running my mountain on the weekend, I really had no pain left.  I think that strengthening my quads and all the muscles in my legs has taken the pressure off my hip.

So next Sunday will be my first run since my 2 miles on Wednesday.  I’ll run my mountain slowly and enjoy the run and take it easy.  I’ll play it by feel over the next few weeks as to how much I run.

I need to learn from my past.  Learn from friends.  Learn from other runners.  Learn from my mistakes.

If I don’t learn, I’ll never make my goal of qualifying for Boston.  I’ll run hurt, slow and probably have to stop.  I’d rather learn now and take it easy, then live with the pain of being stupid.

’nuff said.

Tom

Country Music Half Marathon – PR and Recap!

So, how’d it go?  The race?  My second half marathon?

Let’s get that out of the way first.  Drum roll please…

My official time was…

1:43:03 – a PR by 1:08 minutes.

Honestly, I wouldn’t have made it without TJ pacing me.  The last 1.5 miles were mostly up hill.  That, after a lot of hills in the first 8 miles and trying to keep below an 8:00 pace… Which I did for all but the first mile.

Here is the graph and the splits:

Country Music Half Marathon

Country Music Half Marathon

My phone said I ran 13.33 miles rather then 13.1, so the times are a little off.

On to my recap

Philosophically, I view racing as similar to childbirth (please don’t get offended with me ladies).  The fact is – it hurts while you are in progress, but after it is over, you can barely remember the pain.

It was a beautiful morning.  We got to our reserved parking area in pretty good timing.  We met @BigBigGeek and @David_Topping and talked for a bit.  Then to the porta-potties for an hour wait – that was crazy.  TJ and I rushed off to coral #3 and left RS and the others to finish their business.  By the time we got done with the port-potties, it was just 10 minutes until race time.

We in just a few minutes the corals began moving. When we got to the starting line, somehow we were in coral #4 rather then #3.  I don’t know how that happened, but the 3:30 marathon pacer was also in our coral, which ended up being a very good thing.

I have never run a race with 20,000 people in it.  Actually I think the half marathon had 20,000; I’m not sure about the total with the marathoners.

We heard the horn and began our run.  It was tight.  It was hard to run freely for at least a few miles.  The first mile was our slowest at  just over an 8:00 mile (which really wasn’t bad).  That was mainly due to congestion.  Shortly after mile one, we ended back running past the corals with people standing and waiting to run.  I guess there were near 30 corals.  I thought of RS who was around coral 22.  We were 30 minutes into running before he even began.

TJ helped me make an unofficial goal to keep the 3:30 marathon pacer in sight as we never saw the 1:45 half pacer after the start.  This was hard for the first 3 or 4 miles.  He would get a bit ahead and we would slowly catch up.  The crowds were just too deep to get around.  I would see an open area and do a quick sprint to get ahead (the one thing TJ said was a mistake after it was done – he said we should have saved that energy and been patient to get around people… good point).

Finally after several miles we caught up with the pacer.  We hung with him until mile 10 or so.  This was huge for me.  Let me digress a bit and say the hills on this route were crazy.  The first 8 miles or so seemed to be one hill after another.  I could feel my mountain runs kicking in after a while.  I have done quite a few mountain runs in the past few months, but never at an 8:00 pace.  Though when I was running this race and I was getting tired, my legs seemed to keep their strength.  I needed that!  As we went up and up and up and up, my legs were good.  I was tired, breathing hard and wondering why I was doing this at times, but my legs kept me going.

Mile 3 TJ gave me my first GU. Mile 7 I had my second and mile 11, the course provided one.  Perfect.  Each time I was fading a bit, the GU kept me going.  I was so glad for them.

Finally the day got warm.  It started in the 50’s, but by mile 8 or so, it was warming up a bit too much.  This is where I first hit a small wall.  I was thinking, “I don’t know that I’ll make it the next 5 miles”.   This was when I had a neat experience.  Generally I tune out during a race.  I honestly didn’t notice much.  I just concentrate on running the race.  At this small wall experience, I ran past a person holding a sign that said, “The joy of the Lord is your strength”.  I prayed, “Lord, that is true, so please give me some strength”.  A moment later we ran past a large church with a praise band playing “Mighty to Save” by Hillsong.  I love that song and after a moment listening to it as we went by, I felt rejuvenated and had run past the wall.  Pretty cool.

Finally at mile 9 TJ said it looked like the marathon was splitting between the full and the half.  I panicked.  I had kept a perfect pace with the 3:30 pacer for 9 miles and I wasn’t ready to go it without his lead.  Fortunately I didn’t have to.  We didn’t split.  We kept following him.  Then a good thing happened.  At mile 10, we somehow got ahead of the pacer.  I looked around because I didn’t see him and he was behind us.  We never saw him again.  We just kept with our pace and at mile 11 the route split and I was fine.  Very cool.

Finally the last two miles.  I can do this.  Little did I know that they would be mostly up hill.  Seriously?  I just ran up and down tons of hills, and now, after keeping below an 8 minute pace for 11 miles I am going to have to finish with nearly 2 miles of hills.

At mile 12.5 I told TJ that I couldn’t continue.  I felt like it was too much.  He encouraged me saying we only have a little left to go and to try to keep my pace up so I’d beat my 1:44:11 PR.  Honestly, I don’t know how I did, but I did.  Without TJ there, I would have slowed down.  I doubt I would have walked, but I know I would have not kept up my pace.

We finally began going down a hill.  A runner who had finished was walking up the hill we were running down and saying, “It’s all down hill from here”.  I pushed as hard as I could.  A couple guys ran hard past us at the very end and TJ took off and passed them with just a few hundred of feet to go.  I had nothing left.  I just put everything in my body to get to the finish.  Everything.

I finished.

1:43:03

Personal Record.

Hills.

3:30 pacer.

TJ

Gu

RS

Bands

Runners

You (for reading this far)

Thank you all.  It was well a done race.  I hated the hills, but my mountain prepared me for them.  Once again, without TJ I would not have come close to the time I had.  Thank you TJ.  Thank you to my family for letting me spend a weekend away to run this race.  Thank you to everyone who liked my “results” post.  Blogging makes running so much more fun.

Tom

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One day…

It was 1:00 in the morning and I got out of bed to go to the bathroom.

Ouch.

I could barely walk.

There was that soreness I didn’t notice yesterday!  It felt like the day after my marathon.

Yesterday I felt pretty good.  I was a little sore, but nothing major.  I even did my five mile run and at a pretty good pace of 8:38.  I finished strong and felt good afterwards.  I was a little weak on the hills, but I chalked that up to my mountain run on Sunday.

Then last night and this morning…  I can’t walk.  I hurt from my hips down to my feet.  Talk about delayed onset.  Wow.

It is a good hurt.  It is a hurt that I know means my legs and quads got pushed and will be stronger in the end.

TJ just told me he wants to run with me during the half marathon.  So basically he will be pacing me.  That should be interesting.  He paced me on a 5K once and it really helped.

I’ll be honest.  I want to destroy my PR in my half marathon.  Another reason it will be good to have TJ with me.  He will keep me at a reasonable pace, especially in the beginning.  From what I understand the first half or so is mostly up hill and the last quarter is mostly down hill.  Not sure about the rest.

With each mountain run I am getting stronger, more confident, faster, less fragile.  I am so thankful I found this mountain and can run it each week.  It has actually given me hope that one day I will qualify for Boston….

One day.

A mountain run with no water

I made it.  I ran the mountain twice in a row.  1.5 miles to the mountain, 2 miles up, 2 miles down, 2 miles up, 2 miles down and 1.5 miles back to the car.

That was a run!

A couple things.  At the end, my legs felt like I had run a marathon.  In fact I actually hit a wall with just about a mile left to go.  I was shot and could barely seem to lift one leg in front of the other.

All in all it went well, with one HUGE exception.

Hydration.

I didn’t.  I didn’t drink much on Saturday.  I didn’t drink any water on Sunday before my run.  This wasn’t on purpose, I just forgot.  I also didn’t take anything with me on the run and there are no water fountains except near my car.

Not good.

I debated stopping after my first time up the mountain, but this would be the only time I could get this run in and it would be 13 miles which seems to be to be close to half marathon distance. 🙂  (My half is in 2 weeks, so next Sunday I’ll just run my normal run.)

I debated running back to the car, but that would add another 1.5 miles on to my run and I honestly wasn’t up for a 14.5 mile run.

So I just ran.

It went well other then my freaking out.  I didn’t want to overdue it.  I didn’t want heat exhaustion.  If I could just find some water.  I prayed, “Lord, if you could use a raven to bring Elijah food, could you please get me some water”.

The top of the mountain, the second  time up, I saw two women looking at a map of the park.  They had WATER in their backpacks.  Now, I am very aware that a guy, covered in salt from dried sweat is probably not going to be well received by a couple of women minding their own business.  I was a bit desperate.  I went up to them and asked nicely if they had any water I could drink.  One looked at me and said, “Do you know where you are?”  I thought, “Do I look that disoriented?”  I replied, “Yes, I run up here a lot”.  She said, “Great, because we are lost”.

So I told them how to get to the falls and they shared about a half a cup of water with me.

Then it was back down the mountain and to my car.

The last 1.5 miles were brutal.  It had gotten near 80 outside and my legs were shot.  I had almost nothing to give, but I refused to stop running (If you can call a 11:00 pace running).  I thought, “If I can run 13 miles up and down a mountain, I can handle a hilly half marathon in Nashville.”

I finally got to the water fountain and drank for about a minute.  I poured water on my had so it would keep my head cool and then ran the last half mile to the car.

13.1 miles in just over 2:09.  Not bad for 1200 feet elevation and in my old PureFlow’s.

Then I saw it!  The Gatorade machine.  It was like an oasis.  I got money out of my car, and filled it with quarters.  I pressed the button… and nothing happened.  I pressed all the drink buttons… Nothing happened.  It was a mirage.  On top of that, it took my money. 😦

I can’t complain.  I’m glad I made it back and I had 2 waters in the car.  I’m sore today, but it is a good sore.  I feel like I accomplished something big and I was satisfied that I gave it all I could.

Next time I’ll hydrate!!!

Tom

Running in heat – and other musings

Summer…

Actually heat.

I remember last year.  When the heat got above 65 – 70 degrees, I was shot.  I had the hardest time adapting.  My pace dropped about a minute or more per mile.  I would get so frustrated and down.  The hotter it got, the slower I got.

I then found out that running in the heat is similar to running at a high altitude.  I learned to start slowly to allow my body to get used to the heat and then try picking up my pace.  I used my app to tell me my pace, not so I could make sure I was going fast enough, but to make sure I was going slow enough.  If I started to fast, I would hit a wall in a dramatic fashion and just have to stop.

Yesterday was the hottest day of the year so far for me.  It was above 80 degrees and sunny.

I did not start slow enough yesterday.  I ran well until about mile 3 and then had to walk a bit.  Fortunately I was able to recover pretty quickly and it didn’t affect me much.  I still ended my run with an 8:12 mile and an overall pace of 8:43.  Not bad for an old man.

I learned from last year that as the heat and humidity go up, I need to not only be careful to not over do it physically, but I need to drink more water (I drink about 96 oz in the winter and 120+ oz in the summer).

I am really interested in how apple cider vinegar (ACV) will help my summer runs.  I still feel it working for me, even an month after starting to take it.  I tried everything in the past from chia seeds, to a bagel, to energy supplements and have never felt they affected my running at all after a few weeks.  Taking 2 tbs of ACV in the morning with water (before I eat anything) and then 2 tbs in the afternoon before my run has made me feel so much better and stronger.  One day I would like to do a study on what helps most, running up a mountain road every week or ACV.  I honestly think the ACV has had a larger impact on my running since I ran the mountain about 5 times and didn’t notice a huge difference until after starting the ACV.  I also wonder if I was just missing something in my body that ACV fills.  Honestly, for me to run 5 miles in the heat and the last mile at 8:12 pace is nothing other than a miracle.  Even my hip is better – not perfect, but much better.

So that is about it for today.  My musings.

Oh, one more thing…

When I started my run yesterday I could feel that my legs were still affected from my 11 mile mountain run on Saturday.  They didn’t hurt, but had a good feeling of fatigue.  I can’t explain it, but they are getting so much stronger then ever before that I know one day, they will take me to Boston.

Keep running.

Tom

Running strength. Building a base for the future.

Well I ended up with almost 105 miles for the month after my evening run yesterday.  I can’t complain.  I felt great.

I started out my run too fast at an 8:12 pace for the first mile.  What was I thinking!  Fortunately I got 3 calls from work during my workout which gave me an excuse to rest for a few minutes each time.

All in all things are coming along well with my running.  I feel much stronger after all my mountain runs.  It is like I am a whole different runner.  I can push myself up hills in my neighborhood like never before.  I run at paces that I have never run at before except to do a speed workouts.  I just really feel good out there.

I think back to my marathon and specifically remember mile 4.  I was coming down a small but steep hill and I felt my leg give way a bit.  It was very unnerving and made me realize that even after all the training, my legs weren’t really strong enough for the 26.2 miles.  I finished with a 4:15 time, but I had to walk off and on the last 10 miles or so.

Now I feel like I am on the right track.  I am gaining leg strength.  My lungs can handle longer and faster runs.  I run mainly to feel, and have been in the 7:30 – 8:00 pace off and on lately.  Overall my pace averages around 8:30, but I honestly think I am building a base so that I can run a sub 8:00 pace for a marathon and qualify for Boston one day.

So now we start a new month.  All our apps set back to the big zero as we head out today to run.

The future is looking bright.

I love running.

Tom

The best mountain run ever

I’ve been missing for a few days.  Don’t know if you noticed…

It started Saturday morning when I woke up with a slight feeling in my sinuses.  I decided to walk the dog and jog a few miles with her so as to not over do my workout.  My goal was to get to the mountain Sunday morning.

Sunday morning I awoke with a little more “sick” feeling in my sinuses, but it went away and I went out to run the mountain.  I started out this time with RS.  He doesn’t like running much with other people, but we went about a mile together and he stopped to stretch and I went on.

This run was the best of my 4 mountain runs so far.  It was tough as usual.  800 feet of elevation in 2 miles with only one down hill section on the way up and that is near the beginning.  The wild thing was that I got to the top and was actually surprised that it came so soon.  I had run this 3 times prior, but this time it seemed much easier.  I credit some of that to it being 55 degrees and low humidity, but also the fact that these runs are really beginning to kick in some strength.

At the top and there is about a half mile of a slight gradient, but it is mostly flat.  As I ran, I looked at my watch and I was running between a 7:30 – 8:00 pace.  Shock.  I had just run up a mountain and I was able to run at a pace between my half marathon and 5k pace. Just a few weeks ago I was running about a 10:00 pace in this same place.  I took a moment to take a picture for my “I’m on top of the world” post and went back down the mountain and to the car.  I must say, this was possibly my most fun training run of my short two years.  I am not one to like workouts or to like hill runs, but this is a literal mountain and it is so cool to run it and see such progress.

Later that afternoon I started feeling lousy.  Just achy and tired.  I attributed it to not eating or drinking enough earlier in the day, but Monday I would find out when I woke up that it was not due to that, I was sick.

I spent two days in bed and went to the doctor and finally started feeling a bit better yesterday.

No running since Sunday, but at least I have a fun last run to remember.  I won’t run again until I feel better.  I am still congested and achy a bit. Hopefully I’ll be back in full swing this weekend.

Tom

33 miles of running last week

It was a good weekend for me.  It was bittersweet as I missed running the Mercedes half marathon this year.  It happened yesterday, but because of my hip injury, I wasn’t able to get my training started soon enough to participate.  I did think of all those runners as I was running up my mountain yesterday morning.  Funny, I didn’t see one runner in the entire State park.  Not one.  I guess they were all in Birmingham. I wish I was.

My run yesterday consisted of running up the mountain that I now call “my mountain”.  I figure since I conquered it 3 times now, I can call it mine.  I went by myself yesterday as TJ was wanting to run a long run and RS was sick.  RS did come with me to walk and take some pictures though.

The run itself was uneventful.  It is about 1.5 miles to the road that leads up the mountain.  Then a 2 mile climb (800 ft) and then I continued about a half mile so that I’d have 8 miles in by the time I got back to my car.

I really think this run is one of the best runs for getting me into shape.  It is like a hill run and speed workout all in one.  Also, once you run up and down and still have to run smaller hills for 1.5 miles, it really takes it out of you.

All in all I can feel the strength growing in my legs after each run.  I feel less sore today than I did the first two times and my hip has almost no pain.  I think I will keep this mountain run in my weekly runs for a bit.  Just to get some real endurance and strength built up.

As to the rest of my weekend…  Nothing much happened.  I had a good time with my family.  It was a beautiful afternoon yesterday so we cooked out at TJ’s and then called it a day.  Back to work now and back to my 5 mile runs (or 5.5 mile runs if I decided to add 10% again this week). Last week was a record week mileage wise for me since my marathon.  I managed 33 miles.  Not bad, but far off the 50 miles I used to run.  Time will allow me to get back there.

Have an awesome week.

Tom