I’ve never had an achilles issue before but I do now. I first noticed something on Thursday. The heel felt a little tight when I started my run but quickly went away. I continued on and did the workout no problem. Then later in the day it just felt kind of sore. Nothing crazy but kind of sore. So naturally I took to the internet to play PT. After some research it sounds like some low level achilles tendinitis.

I decided to test it again on Friday and did my normal easy/recovery run following my Thursday workout and before the double long weekend. The stiffness was there again and never really went away this time. Blows. I knew but didn’t want to admit it yet that I needed to stop running for a bit.

By Friday afternoon, I decided the best course of action was a week of no running. Sucks but not that big of deal. I am still pretty early into my cycle and if I can get this corrected before it lingers and becomes a bigger issue I should be okay. I’ve dealt with injuries before…the right hamstring had my sidelined for about the first 4 months of of 2013 but I know that if I am patient with the achilles I will come back just fine from this little set back. Patience is the key here. Nothing is lost and being impatient will just create more issues.

I also think I am going to start have Lindsey and review my logs. If I am honest about this I did it to myself by running too much. I can handle the load of 70+ mile weeks but I did it too early into the cycle. I went back and forth last fall about getting a coach and came real close to signing on but decided I will continue doing it myself. I like designing the workouts and structure of what I need but I also need someone to double check my work and help me evaluate if I am doing too much. Hopefully that is where Lindsey can help.

Anyway, here is the log.

Week 6 – Feb 10th – Feb 16th

6 Runs

46 Miles

1 Workout

Monday – 6 Miles

Recovery day…about 7:55 pace

Tuesday – 14 miles

Two runs: Run 1: easy 10 around 7:05. Run 2: 4 miles about 8:00

Wednesday – 10 Miles

Easy run. Kind of  tired. 7:12….at this point I should have recognized that something was starting to wear down. I was overly tired for some reason when I had no reason to be…probably the cumulative volume that I put on over the last 6 weeks. Looking back it was not gradual enough.

Thursday – 10 miles.

This was first outward sign that something was wrong. The tightness quickly went away so I continued on with my workout. It was a good one too.  I felt controlled and strong.

2 Mile warmup
7 mile progression tempo with 4 around or under LT Pace (6:40,6:25,6:15,6:00,5:56,5:52,5:47)
1 mile cool down

Foot felt fine afterwards. It was not until later in the day and really into the night that I noticed some stiffness when walking on the snow.

Friday – 6 miles

Easy run after the workout yesterday. About 7:30 pace or so.  By this point, I knew something was wrong. Heel never loosened up.

Saturday – No running.

Sunday – No running.

I am hoping that I caught this thing early. Based on what I have been researching it sounds like it is mild what I have. No real pain or discomfort when I wake up or first start walking but based on how I was feeling while running I am taking it slowly. I have already started a pretty routine structure of ice, calf raises, elevated calf raises, and stretching to help work out the muscle. Looking online if you let it, this thing can linger and really mess with you so let’s hope that doesn’t happen.

My plan is to take a full 7-10 days off with no running and very little/none cross training. I rode the bike a bit on Saturday and that kind of pulled on the Achilles so I am thinking to just shut it down a week and just rehab it.

Only time will tell. Here’s to hoping this is a minor setback, Mohican goes fine and I learn to listen to what I tell others and not run too much too soon. I just love to run.

Dealt with an Achilles before? What’d you do? Do you struggle with overtraining?

The post Achilles Flare up – Mohican Week 6 appeared first on Lindsey Hein.

The last two Mondays I have used them as pseudo rest days and run super easy for like 30 or 40 minutes. I am not trying to “run streak” or anything like that but I’ve found this to be working for me right now.

Here’s my log from Week 4:

Week 4 – Jan 27th – Feb 2nd

8 runs
68 Miles
2 Workouts

Monday – 4 miles

Recovery day from the prior weekend. I drove up from Bloomington that morning so I didn’t run until 6:30 or so. Felt really tired because of it. I almost never run at night. 7:45 pace.

Tuesday – 10 Miles – 7:11 pace.

Easy run with a pickup the last two miles. I am enjoying this type of run. I start out nice and easy for a couple of miles and then progress the pace to where I am at AT and faster for the last mile or two. I think it provides a nice little stress without overly taxing your body. It was stupid cold out again, like -40*F wind chill. Went back to Bloomington to get Lindsey and Marshall after staying in Indy Monday night.

Wednesday – 8 Miles – 7:22 pace.

Easy run. Traveling the state continues. I took Lindsey and Marshall to Crown Point today so she could recover and I could work. It would almost be easier if Lindsey worked outside of the house because I could just take Marshall to day care and we could stay in Indy but thankfully all the surgery stuff is essentially behind us. Came back to Indy Wednesday night.

Thursday – 11 Miles
2 Runs.

First run was the workout for the day:

8 Miles.
6:49 pace.
2 Mile warmup.
5 mile tempo run in 30:40 – 6:30, 6:17. 6:07, 6:00,5:46
1 Mile cooldown
Good effort. I really enjoy progressive type runs. Too often people hammer from the gun and then struggle.

Second run

3 miles

Easy run with the dog. 8:15 pace or so. This is the first week that I have added a secondary run into my weekly load. I did it for a couple weeks in the fall. I plan on adding some more secondary runs throughout this cycle until I get to 10-12 runs a week.

Friday – 10 Miles

Easy run 7:27 pace. Got to run outside for this one since the snow had been cleared and it was not stupid cold. See my log from last week for my thoughts on winter running and the treadmill. Basically…get over it!

Saturday – 15 Miles

Back in Crown Point for this one. I came up Friday night after work. CP got a big storm Friday night into Saturday which made running outside not a very good option so I took to my parents treadmill.
Nice long run. 7:10 pace. Spotify and @iRunFar coverage of Rocky Raccoon and Sean O’Brien ultras got me through.

We then celebrated my Dad’s 63rd birthday. The joke was it was like his 7th birthday party of the week…he had at least 3 for real though. If cake is present it is a party in my book.

The original Hein Family plus the new ones. My Dad’s 63rd birthday.

Sunday – 10 Miles

6 @ 7:30 with increasing pace over the last four. Moved from 7:30 to 5:50 over the last four. Pretty standard FF run following a long run for the Mohican cycle. 

We then came back to Indy and went to a Super Bowl party with some friends. What a terrible game…but I’m glad the Seahawks won.

Super Bowl parties look like this now.

In the last week, I have drove from Indy to Bloomington, back to Indy, back to Bloomington, back to Indy, to Crown Point, to Indy, to Crown Point again and finally back to Indy.

Happy to be home this week and that Lindsey is back on the road to recovery and the surgeries are behind us. 

This week will again be around 70 miles with one or two secondary runs…probably two. I’ll hold that for a couple of weeks to make sure I can handle it along with the miles before bumping up again.

The post Week 4 – Mohican 50 Training appeared first on Lindsey Hein.

Another good week of training. The winter has been grinding on in Indy this year. It is one of the coldest and snowiest January’s on record. This has meant a lot of treadmill miles for me lately. It is hard to get in quality runs when it is just really shitty outside. I don’t mind running in the cold but sometimes it is just too cold or too snow covered to get anything of quality out of the run…so I go to the treadmill.

Week 3

7 Runs
62 Miles 
2 workouts

Monday – 6 Miles
7:53 pace. Nice and easy recovery from the weekend.

Tuesday –  9 Miles
7:26 pace. Nice and easy run on the treadmill. Shirtless. In the living room. Big fan.

Wednesday – 7 Miles
7:34 pace. Easy run. Cut the distance a bit from lack of energy dealing with a head cold.

Thursday – 7.25 Miles
6:53 Pace

With Lindsey on the mend in Bloomington I took the treadmill during Marshall’s nap. I waited way too long between waking up, eating, and then finally running. I cracked real hard. I try to do most of my training on minimal fuel but I really made a mistake today. Not enough water either for temp in the basement.

Ran on the ProForm Boston Marathon treadmill that Lindsey’s parents have so that is always fun. That course is a grind. It was a good run until I bonked.

This treadmill is legit.

I’ll probably add one or two secondary runs to my load this week… probably one really so that I am at 8 runs. I am working on getting to 12 runs or so a week. Mileage will stay around 65 for the time being…maybe creep toward 70.

Naturally being in Bloomington, we’re required to go to both Soma & Laughing Planet.

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I thought about how last year at this time, I was in between marathons, coming off a really hard race that shook my confidence. No matter how hard you try, being totally prepared for a marathon so soon after having a baby is really hard. I don’t care who you are. It’s hard. Your body is physically and emotionally on a roller coaster. But we all have races like that- not just coming back post baby, there are a million reasons for having a race like that. Every race can shake your confidence or blow it up to making you feel super human.

I thought about how last year at this very time in my life, I was scared daily about something that is almost behind me. I kid you not, after having Marshall, I walked out of the hospital with my boobs filling of milk, freaking out, thinking what if I have breast cancer and I can’t tell because I get clogged milk ducts and I can’t handle this and oh my gosh breast feeding had to be one of the hardest things I’ve ever experienced. (Minus the last 10 miles of said race I mentioned above..)

I tried hard to embrace the bounding experience with my first child, but a big part of me was frantically worrying about the what ifs. Now knowing I won’t ever have that experience again, I am so thankful I had it with him. Last year at this time I wouldn’t have even typed the words cancer, because I would have been too scared to. My genetic fate was haunting me. And now it’s not. Now I know. There are things I can’t control, but the things I can control, I will.

It was when I was on the bike trainer, training for my first 70.3 this summer that I decided to make an appointment to get the blood test to see if I had the BRCA 2 gene. I mentioned this in my original post-

“I remember swimming laps thinking about it and I can guarantee that my thoughts were a lot more positive in the pool, on the bike or out running than they would have been sitting around feeling sorry for myself. “

This is why I love running, or really you can categorize this into sport or exercise in general- whatever it is that gives you what it gives me. This is why we become addicted to it. It drives us to be stronger, not only in physical aspects of life, but emotionally as well. It helps us to make tough decisions. I know, like any hobby or activity you spend excess amounts of time doing, running can be a very selfish thing. But it’s a selfish thing that makes me a better person. And it probably makes you a better person too.

There are days when I wake up and it’s the last thing I want to think about but everyday I finish up, I know I will be happier, stronger, more independent and BETTER if the I’ve given myself the gift of endorphins.

And I’ll close this with a piece of an email (an email that had me tearful) I received from one of the athletes we coach, Belle, who finished her first half marathon this weekend:

“Lindsey, in short, running has given me a new way to look at life, a new way to prioritize, a new way to live with dignity and grace.” 

Preach on Belle. Go be the best self you can be and if running or rowing or playing tennis, whatever it is helps you do that… do more of that.

The post Strong. appeared first on Lindsey Hein.

Philly is yours.

When it gets hard, and no doubt it will at times. I want you to think about these things:

• You are more than capable of this.

The post Dear Ashley appeared first on Lindsey Hein.

Week 12
75 Miles
8 Runs
2 Quality Workouts

Coming off the Chicago Half Marathon disaster, I was ready to move on and get back to work.

Monday: 7 recovery miles.

Tuesday: Feeling better now but still keeping it easy. 8 miles.

Wednesday: Back to work. The workout was a 9 mile run with 7 at a descending  tempo pace. It was warm and sticky. I was happy with the run. Tempo mile 1 – 6:15. Tempo mile 7 – 5:55. Descending the entire time. Good effort.
Second run – Easy 5 in the afternoon.
Total miles 14

Thursday: Easy 9.

Friday: Man Date/Run Date with Sean. 10 miles. Easy.

Saturday: Big run. I had to start super early  because we had a full day of activity planned, including Lindsey running a half with some friends, brunch and a birthday party.
The Run: 21 miles with the last 7 @ MRP or faster.
Ran the first 14 around 6:40-6:42 pace or so. Then on the last 7 is where the fun started. Here is the breakdown.
15 – 6:11
16 – 6:09
17 – 6:09
18 – 5:57
19 – 6:05
20 – 6:05
21 – 6:09
Over the last 7 miles I sipped on my flask of Hammer Gel. Nothing prior though during the 14. It is crazy how much difference the weather makes. Crazy. Happy with the run and where I think the fitness is at for Chicago.

Sunday: Recovery 6 with the family.

Overall, Week 12 was a good week.

Week 13
78 miles
6 runs
2 Quality Workouts 
1 Vacation

The last big week. Time to work. Here is the recap.

Monday: Originally I had a tempo run scheduled but following Saturday’s long run I was not ready for it mentally or physically. I mean I could have struggled through the workout but that would have set my week back. I had two other workouts that I wanted to nail. I am a firm believer in accumulated fatigue and not waiting till you feel good for every workout but even that is a judgement call and a balancing act. The right play, for me, was to not do the workout and just run easy.
Ran 11 Easy.

Tuesday: 12 easy

Wednesday:  3x3miles Descending pace through out each set and overall. Goal was to feel in control. Happy with the results coming off the hard long run and no rest days.
1 mile warm up 
3 x 3 miles – 
1: 18:18 time: 6:06 pace 
2: 18:02 time: 6:01 pace 
3: 17:47 time: 5:56 pace 
1 mile cool down

Saturday:  9 mile easy run with Lindsey in Tiburon, CA. We had wanted to drive to Stinson Beach and do a trail run but we got short on time as we had a bunch of things going on, like eating and drinking on vacation. So we randomly found this park that had a nice 6.5 mile loop to run. We got absolutely poured on for about an hour of the run. The locals said it had not rained in 6 months. Awesome! Once you get wet though, you can’t get more wet. It was a fun run and it was going to be the sight of my long run tomorrow. 

This is us before we got soaked. Lindsey wanted to take a selfie. Whatevs. Sunday: This is it. The last real long hard effort before the race. The run called for 22 miles Steady State. Who wants to see my all splits? Ok, good. Here they are below. Overall, really happy with the run. The loop had a decent amount of small elevation changes to keep things fresh throughout. Oh and apparently, it had incredible view of the Bay, downtown San Fran, and the Golden Gate Bridge. None of this was apparent to Lindsey or I on Saturday as it poured. It was probably one of the mos scenic runs I had ever been on. Here are the splits  1 – 6:36  2 – 6:33  3 – 6:32  4 – 6:35  5 – 6:42  6 – 6:37  7 – 6:35  8 – 6:29  9 – 6:33  10 – 6:44  11 – 6:41  12 – 6:35  13 – 6:41  14 – 6:39  15 – 6:40  16 – 6:38  17 – 6:30  18 – 6:43  19 – 6:40  20 – 6:38  21 – 6:37  22 – 6:43  Total – 2:25:42  Average – 6:37  Min – 6:29  Max – 6:44 The Bay at the sunrise. You can see foggy San Fran in the distance. Incredible views. Wave Sayonara photo shoot post run. Obviously.  Overall, another solid week in the books. We’ll find out in three Sunday’s if the work was right.  I think it was….I feel good about things. I have entered taper mode now. Tapering is always weird…but it is needed. Doing my best to reduce the volume and intensity a bit and resting up. Two taper weeks and then its race week! Questions: Lots of big races coming up…what do you have planned? Running Chicago? How long do you taper for? Two weeks? Three Weeks?

The post Chicago Marathon Training Log – Weeks 12 & 13 appeared first on Lindsey Hein.

I wrote this paragraph yesterday and as I return today I already feel different about the race. I am still frustrated, not in the results or in questioning my running, but in how I executed the race. I ran poorly. I ran undisciplined. I am a smarter runner then that.

Here is my race recap.

I had this race circled as a good race simulator for the big show in October and was hoping to run well. I wasn’t overly concerned with PRing but if it happened it happened. I was coming off two big weeks (70 and 79 miles respectively) of training, at least for me, and wasn’t going to taper but still wanted to run well. My pre-race plan was to go out in about 6:00 or so and then see how things felt…then I checked the weather forecast. It was going to be about 72 with dew point around the same at the race start with a nice cross wind coming off the lake. Not exactly prime racing conditions. Ok…I said. I can adjust my paces just run smart.

Given the weather, I was planning on running 6:15-6:18. See below for this nifty chart. You can thank Mark Hadley for blogging about it.

Pace adjustment chart.

That was the plan.

My Dad and I drove up Sunday morning from Crown Point…which was a big help and fun to hang out with him. He actually went to the expo with me as well as I was riding solo for the weekend with Lindsey and Marshall birthday partying around in Indy an Bloomington.

He dropped me off about .25 miles from the start and found a parking spot. I jogged up, used the bathroom, oh and while I was waiting in line for the bathroom I ran into Neal, a long time friend, and his girlfriend. We chatted a bit. It was good to see him. He’s a good dude. I did a little more warming up with some strides, and before I knew it was race time. I jumped in the corral sweating already and was ready to run.

Race

Remember the plan. I was going to run smart, 6:15 – 6:18. Running fast was out of the question given the weather. So guess what I did….NOT THAT! I went out at 6:00. Mile 1 6:01. Mile 2 6:05 again. By this point I am drenched and my body is working too much. Mile 3 I did it again. 6:02. At this point we are running toward the lake about to turn on onto Lake Shore Drive and meet a nice headwind. We turn onto LSD and the wind is pushing across the front of us kind of from the side. We try and pack up a bit but it doesn’t really help. Mile 4 6:08. That is probably from the wind. I was working too hard still at this point. This goes on for another mile or so but the damage has been laid already. I keep running. It is too hard too soon. Mile 5 6:12.

At this point I try and reevaluate as it is not going well and I knew I made a mistake. I back off the pace a bit and am going to try and run it in at the pace I had originally plan to run. 6:15-6:18. We are continuing north on LSD. I am alone but see some runners up the road. I hit mile 6 in 6:17. Perfect. Not feeling great. I see a purple singlet up the road a bit. He looks a little familiar. I thought it might have been Jeremy, heck of an athlete and runner. We are about the same speed and both training for Chicago and tweeted back and forth about looking for each other. Sure enough I get to purple singlet at mile 7 or so…it is him. Problem is at this point, we both are not having much fun at all. We say what’s up and run together for a bit looking for the turn around. Mile 7 6:17.

The turn around is mile 8 or so…maybe a little sooner maybe a little later. it is kind of blurry. I was not having fun. I was hurting way too bad at this point. Mile 8 passes 6:18. Jeremy goes up the road a bit and is running with the 2nd place girl. I just try and stay with them. By this point, we are headed south down LSD and I was hoping for some tailwind but it wasn’t really happening. It was more of an awesome annoying cross wind. Mile 9 6:20. Things are really starting to hurt by this point. It is real foggy. A couple of runners are starting to walk at this point that had been about 30-45 seconds up the road.

The wheels come off somewhere in mile 10. It is getting bad. I have a cramp. I dump water on my head. It doesn’t help. Mile 10 6:30. I want to stop. This is awful. That is all I can think. This is not how I wanted this race to go. Can I stop and walk it in? I keep running. More cross wind. I am exchanging struggle bus passes with a couple of guys and a couple of guys that ran smart are cruising by me. Mile 11 6:37. Get this over with. Jeremy keeps slipping away a little. I still see him. More trading and being passed. Mile 12 6:48. I creep toward 7…WTF!?!?!!?! I am getting close. The last mile is taking FOREVER!  I get passed some more. Whatever. A couple of girls catch me. 3,4, and 5 I think. I can see the finish. I push a little just to get it over with. Mile 13 6:37.

Finish. Its over. Stop the watch. 1:23:58. Thank god that is over. I walk around a bit and compose myself. Chat a bit with some guys…really just share complaining about how awful that was…the shared opinion was that was one of the worst races ever. I keep walking. Feeling better. I run into Jeremy, who finished about 20 seconds or so in front of me and talk a bit. Mainly about Triathlon and seeing how quickly we can forget about this race. I am pretty sure he made the same racing mistake I did. Chasing smoke on a day that you needed to be smart. Hopefully, I can find him at Chicago…and if not then rumor has it I might see him in Madison Sept 2014…but more about that later.

I walk back to the car and Dad and I head back to Crown Point. Glad thats over.

Post Race Thoughts

I am moving on. I really am. I’m over it. I am happy with my training for Chicago. The thing that bothers me is my lack of discipline in the race. I knew the deal going in and ran stupid the first 4/5 miles and paid dearly for it. I mean my bonk was spectacular. I have not bonked like that in a long time. It was truly amazing. That is what bothers me. I have been running long enough to know better. Heck, we coach people and tell our athletes until we are blue in the face don’t do this…and what did I do?!!? The exact opposite. Time to move on. I have two weeks of grinding left. I am feeling good about the race. I am putting this race behind me and will not forget it. I will not make the same mistake…if I type it out I will make it happen, right? Moving on. I have training to do. Chicago 2013 here I come!

Questions:
Have a bad race? What do you do to move on? Have a good race? How did you stay focused? Running Chicago?

The post Chicago Half Marathon – A Tough Day appeared first on Lindsey Hein.

I seriously had so much fun with these girls. AND YES we are all runners. And YES, we all go to speed work on Wednesday mornings (when we can). So, you are missing out if you don’t come out. This group is fun, and we don’t take ourselves TOO seriously. PS- Lauren in the IU shirt is also a runner for Team Oiselle with me! We are the Indiana girls on the team.  

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My mom agreed to watch Marshall on Saturday AM during Glenn’s race- so I really had not reason to not get my long run in. I didn’t really want to do it- my legs were TIRED.

Coming off Ironman Muncie- I took 2 weeks of recovery. Still working out 6 days a week (what kind of recovery is that crazy?!) BUT, very gentle working out. Seriously it was a recovery. For the mind and body for sure. Just easy, easy stuff.

This past week, I ramped up the running. The original plan was to race the Chicago half September 8th, but I recently realized I have an important celebration on Saturday night, the night before and I don’t think I can miss it. So, I think I’ll be racing the Indy Women’s half instead.

Throughout the 70.3 training, I was running only 3-4 days a week (usually 3) and peaking out around 25 miles. The swim and the bike were the disciplines I focused on more.

This week, I ran 46 miles. For marathon training, that is a low mileage week for me, but after coming off so few miles for so many weeks, months really, my legs are FEELING IT.

So, about those 14 miles. I warmed up 1.5 miles with Glenn before his race started. I saw him off- stood in line at portapotties forever, talked to my friend Lauren who was running the quarter marathon. Naturally, I chatted with her and her husband, along with some Back on My Feet runners and waited to get back into my run until their race started.

I got to 8 miles before I made my way back to watch Glenn get finished. I was out running on random country roads and I kept getting nervous that- 1. I was going to get myself lost. 2. I’d miss him finishing because I was selfishly concerned with my own training run. 3. I’d get raped and murdered by some random scary person hiding in the cornfields I was running by.

After watching Glenn coming in, I hung out and talked to a million people and waited for the award ceremony so I could watch him get his 2ND PLACE award. (Proud wife here).

Basically it had been at least an hour since I’d stopped running. I thought about calling it a day and doing my long run today, but I REALLY wanted this rest day. Like really bad. So I convinced Glenn to do a cool down with me for at least some of the 6 I had left. He ran a mile with me, but legs were feeling beat up from the race, so I took off to get those last darn 5 over with. Talk about dragging out a long run.

It was all good though. When I started the first half of the run after our warm up and once Glenn had started his race, I had no plan on actually doing all 14 yesterday. I can’t believe how tired my legs were. I was running 8:45 miles and heavy breathing. I felt heavy and blah. I was glad to be able to finish the last 5 at a quick pace though.

I generally do not think breaking up the long run is a good idea, but flexibility is key sometimes and honestly, stopping for an hour and starting again is actually harder to do sometimes. Good mental training?

Here’s my rundown of training this week: I have quickly been reminded how much more impact and taxing on your body running is over biking and swimming. No wonder runners get injured so much. While I will always find running to be therapeutic (physically and emotionally), I have to say swimming is more so physically than running might ever be for me. Quality workouts and oh so friendly to the body.

Monday- Run, 8 miles- progression, starting at 8:15, ending at 6:30. Average pace 7:33.

Tuesday – Run, 4 miles, easy 8:24 pace, Swim, 1000 yds, easy

Wednesday–  AM Run- 6 miles, K Repeats. W/U 1 miles, 6 X 1K w/ 2 min rest. Pace for this workout was supposed to hit 5:58-6:02 mile pace, which is 3:42-3:46 per K. The paces I actually hit- 3:42, 3:45, 3:41, 3:49, 3:44, 3:48. (This was tough)

PM Run- Run, 3 Miles Easy- 8:30 pace

Thursday- Run, 4 Miles Easy- 8:00 pace, 1500 Swim (1000 free, 500 w/ some variation of breast, back, kick board and pull buoy)

Friday- Run, 8 Miles Easy- 2 mi w/ Back on My Feet at 10:50 pace, 6 on my own at 8:15 pace

Saturday- Run, 14 miles at 8:04 pace. This run was funny and my splits are all over the place. Here they are… I’m not sure if the same person was really running this. haha.

Mile 1- 8:29 
Mile 2- 8:28 
Mile 3- 8:47 
Mile 4- 8:40 
Mile 5- 8:05 
Mile 6- 8:11 
Mile 7- 8:23 
Mile 8- 8:04 
Mile 9- 9:18 
Mile 10- 7:50 
Mile 11- 7:32 
Mile 12- 6:48 
Mile 13- 6:35 
Mile 14- 7:46

Sunday- REST

Anyway- the exciting post coming up will be Glenn’s race report- this is just my rambling of training. CONGRATULATIONS to him for an amazing 2nd place finish. (You think the guy who won wasn’t wearing big Dr. Dre headphones. BUT he was.)

I hope you all are having a great weekend. It is absolutely amazingly gorgeous out today. I’m excited to chill and just enjoy it. 

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