Road Racing and Training Thread - Week Ending 10/26

Goal: CIM 12/7 @ sub-2:50

44 y.o., 6'0", 148 lbs

San Diego, CA (Carmel Valley area)

Cutter - nice week. I think you've earned some mental toughness with that treadmill running too. It's tough for me to spend > 10 min on one of those belt sanders.

It seems like your fitness could get you to 2:48. Are you confident of that yet?

My week: 81.5 miles. Felt really good this week, with a couple of mornings actually being a little crisp. San Diego had a warm summer and things have stayed warmer than usual so far this fall. It's been in the 60s even at 5am on most days, with higher humidity.

M - 6m easy

T - 15m (hilly) @ 7:10

W - 8m easy

T - 14.5m incl 8x1m @ 6:00-6:05 and 8x10sec steep hill sprints. The mile repeats felt very smooth.

F - 8m easy

S - 20m with 4m easy, 12m @ 6:30, 4m easy. This run was quite sunny and warm (75 degrees) and it totaled ~2k ft of elevation gain. A nice confidence booster because I felt strong in those last 4 miles even when running up a few big hills.

S - 10m easy with 10x100m strides

4 days of short strength/core sessions after the morning runs.

Will return later to add more comments. Meanwhile, a big congrats to NP!

Nice weeks guys. Good luck to everyone else racing! Heres my week:

M - 5/5

T - 3/7

W - 4/7

R - AM: 4.2 PM: 7.8 w/ Fartlek

F - AM: 4.2 PM: 6 w/ 5x10s Hill Sprints

S - AM: 5k race in 14:58. PM: 4 miles.

S - AM: 16 miles in 1:49. PM: ?? Might shakeout

Total: 83+

Took three days very easy and was feeling good by Thursday. The fartlek was 30, 60, 90, 90, 60, 30, 90, 60, 30 seconds on starting on 2 minute cycles. The 5k race went pretty well, coming within a second of my PR on the roads. I've run 14:57, 58, 58, 15:01 since May of this year, talk about consistency! I hope everyone has a great week.

Congrats Np1112.

Goal: Run some races. (Week 22/25)

Next Race: Road 5k next sunday. 17:30?

M: 9 w/ 2 mi warmup, 6x1,000 w/ 400m jog (3:30, 3:30, 3:28, 3:26, 3:24, 3:14), 2 mi cool down

T: 6.5 uptempo

W: 7 uptempo

Th: 6.25 uptempo

F: 5.25 slow

S: 10.75 progressive. 7:45 avg. 1st 6-7 miles were slower than 8:00 pace but over the last third of the run I brought it down just under 7 flat. Felt in control.

Total - 45

stone cutter - looks like you had a solid week once again. thats a very consistent treadmill session! things are definitely looking good for you :)

hereford - very good week. love the 8 x 1mile session!

forcerunner - thats a monster of a 5K run! especially after the solid HM last week :)

i didn't post last week as i was away celebrating my birthday. so i'll post my last 2 weeks together.

Goal Race: Leeds Abbey Dash 10K (11/16)

Goal: under 33:00 (finally decided to set one)

21 y/o, 140lb, 5'11"

Week 10 of 14

M - rest day

T - 2 miles. pain free.

W - ~7 miles. 5K Race - 2nd (16:08)

Th - 10.5 miles easy

F - Su - Went to Dublin for a long weekend. no running

Week Total: ~19.5 miles

I had previous soleus issues but it didn't cause any grief for me at all. The race went very well. . Took 4 places in the last km which was pleasing! i felt very comfortable with the pace and felt i only worked hard over the last 600m or so.

Week 11 of 14

M - 4 miles easy

T - 5 miles easy + 5 x 15sec

W - 6 miles easy

Th - 4 miles easy

F - 10.5 miles. 3 mile Tempo (3:00) + 3 x 2k (1:30) 16:50, 6:37, 6:36, 6:33

Sa - rest day

Su - 12 miles. Middle 8 miles in 48:47

Week Total: 41.5 miles

4 weeks to go, i've started to add in some 10K specific stuff in the hope i can sharpen up for the race just at the right time. Thought the Friday session went well, the tempo felt smooth and the 2ks on heavy legs felt just as good. I was feeling rough from the night before for my long run today but i managed to hold in together and put in a reasonable effort. Roll on!

Hello Everyone!

M 4 Recovery circuit

T 5 8 x 400 (~1:23) 2:00 Recovery Jog

W 0 Rain all day

T 6.5 (5 min x 6 @ Tempo 6:33, 28, 22, 18, 29, 05)

F 5.5 Recovery circuit (Walked a lot ~5m)

S 6.5 Recovery

S 10.5 3m moderate (6:56) + 1m Recovery + 3m (6:26)

T 38 (2m hard / 30:00 Tempo / 6m Moderate/hard)

Another low mileage week, probably doing a 4m race in December, no idea about the goal yet, maybe under 6 min pace?

Goal race: BAA Half 2 weeks ago

Goal 2: Mayor's cup cross country (Today)

M: 8.5 on the course at Franklin park. (60')

T: 4 slow, feeling exhausted (29')

W: 6.5 steady (47')

Th: Off

F: 6 easy (44')

Sa: 5 steady (34')

Su: 8k race at Franklin Park, 26:33. Something like 50th place.

Total: 39 miles

Finally broke 27 at this damn course! It's fairly hilly, but you need to be able to crush the downhills to make up for it. It's exactly the kind of course that usually gives me problems -- not unlike VCP, but much better footing. Today I just planned on going out within myself and tried to get through 3 miles feeling good, then work the hills to my advantage. Worked out pretty much perfectly, though it was kind of sucky to get kicked down by a massive BAA runner. This is about 30s+ faster than I ran last year, so I'm pumped to get in solid shape for the marathon this spring. First, I'm going to take a couple weeks off and put on a nice layer of fat.

The Stone Cutter Great LR Saturday. I like how you always seem to have a good insight into what the real effort of your workouts is.

Hereford Another solid long run. Is CIM a hilly race, or is the big elevation change just for general strength?

Forcerunner Congrats on another sub-15!

pewow Good luck at the 5k. Based on that 1k workout, breaking 17:30 looks like a reasonable bet.

Matthias Good 10k workout Friday.

This week went pretty well for me. Still relatively high volume, especially before the weekend, but most of the easier stuff was at more relaxed paces than the week before (mostly intentionally).

M - AM 43:30 easy. PM 72, starting exceedingly slow, then mostly 8 flats or so. Strides.

T - 21 min warmup, drills, and strides, then alternating tempo changing pace each 800 on the track. Hit 8k in 28:44, more details below.

W - AM 44:30, some on treadmill since weather sucked. PM 73 min, I think mostly around 7:00-7:20 pace.

Th- Hill workout. 12 repeats of about a minute, jog down plus a bit more recovery. 86 min total. Core.

F - AM 37:30, negative split due to having to make a meeting. PM - 60 min easy, strides.

Sa- 48 min easy, a few stride pickups.

Su- ~20 min up, drills and strides, 8k in 28:15, ~20 down. 70 min total. Core.

Total: 605.5 min

Tuesday workout: Did this on the track so I could switch into spikes for the last 3200 to get my legs ready for racing in them. Hit 2:45, 3:02, 2:46, 3:00, 2:45, 2:58, (2:30 to switch into spikes, drink water), 2:43, 2:58, 2:46, 2:57 for 8k in 28:44 counting just the running time. Was sunny and more humid than I was expecting, so I felt pretty hot (and dripped all over the place when I changed shoes), but not too bad. Pace shifts were mostly pretty smooth, though the first hundred of the hard pieces going from standing were always way too fast (I actually intended to start with the easier piece!). Definitely gives me confidence, though I still need to translate this to XC type courses.

Thursday workout: Kind of blustery, with a headwind on the hill. Recoveries were usually about 1:30, longer ones 2:30 or so. Splits were something like 60, 57.93, 57.38, 58.79, 57.43 (longer break), 57.56, 55.91, 56.86, 55.00 (longer break), 61.22 (I swear it was the wind), 54.53, 54.26. Oddly the 9th (55.00) hurt by far the most, and I still felt it in my legs on the subsequent one.

Sunday race: This is roughly the course (ignore the apparent hill in elevation profile around 2.5 miles), though I think I made it a little longer than it actually is in the mapping - it's probably about 150 short. The second hill in the south loop (run twice) was a monster, and the first was pretty challenging (and gravelly/rocky. Ugh.) Add in some gusty wind from the Northwest (i.e. in your face on the downhill in the south loop and the long east/west straight in the north) and I didn't really know how to mete out my effort for this one. Ended up taking all but the last uphill pretty easy and then trying to run fast on the sections of the course that were more amenable to running fast. The wind made me reluctant to push hard on some of the easier sections, so I ended up having more leftover than I should have. Still, pretty happy with the time, all things considered.

Anyways, next up I have NIRCA regionals (on another hilly course - last 1.7 miles

http://www.gmap-pedometer.com/?r=6467005

), then two weeks later, NIRCA nationals with Reed. After that a (pretty serious) Thanksgiving day race (gobbble gobble), and then USATF Club XC Nats. If things keep going well I should be in pretty good shape by that last one. Still 7 weeks to go!

Comments:

The Stone Cutter Thanks! And yeah, Wednesday's weather kind of sucked. Maybe not as much as getting caught in the previous Wednesday's downpour, but still quite awful (near Philly things may have been different, though). Anyway, nice workouts, even if the Saturday one felt pretty tough. Looks like you should manage to get pretty close to your A goal!

Hereford: I thought it was always between 70 and 72 in San Diego?!? But seriously, nice workouts Thursday and Saturday, especially given the warmth and hilliness of Saturday's run!

Forcerunner: Nice race, and pretty amazing consistency!

pewow: Way to cut down on those kilometers! Good luck in your race next week!

Matthias: Glad to hear that the pain's subsided and you're feeling good in workouts and races!

Slartzio: Nice job on the tempo pieces! I'd guess by December you should be able to hit something under 24 for a 4 mile without too much trouble, for what it's worth.

Ghola: Franklin park is a fairly hilly course? Did you see what I ran?! Just kidding. Great race, dude, and 30s faster than I ever ran there!

Goal Race: Indianapolis Monumental Marathon (11/1) – Debut

Goals: A-Finish Healthy, B-Sub 3:30, C-Sub 3:25 (negative split)

Training Week: 17/18, Mix of Higdon Intermediate 1 & Pfitzinger 18/55

Stats: 40/M – 6’3, 160lbs

Next Race: IMM on 11/1

M: Off

T: 7.5 easy (8:15)

W: 6.3 easy (8:18)

T: 5.1 easy (8:06)

F: off

S: 10.4 @ 8:03

S: 4.3 @ 8:23

Total for week: ~33.6

It has been a decent week for me, minus the taper madness, which I’ve posted about already. The Saturday run was the most accurate “weather simulator run” I’ve had the chance to get this cycle, it was 34 at the start and sunny. Pretty close to the prediction for Indy on Saturday (maybe only 31 and sunny).

Actually, it’s been a really good training cycle. I’ve PR’d in the 5k, 8k, 10k, and ½ Marathon. As long as I finish, it’ll be a marathon PR as well. Really the only thing I didn’t accomplish quite like I had hoped was raising money for the St. Jude Children’s Hospital. I met my “minimum goal,” but since all the LetsRun Crowd makes well over $250k and runs sub-14 5ks (ha!), here is the link:

http://fundraising.stjude.org/site/TR/Heroes/Heroes?px=2727243&pg=personal&fr_id=21100

I’ll spend the coming week making 50+ pace bands, packing, obsessing over the weather, etc. You could say I’ll be doing pretty much anything besides running before Saturday. I’ve got 2 runs on the schedule and I may add a very short one on Friday (< 2 miles) just to get some nerves out.

Speaking of weather, how would you dress for a forecast of low 31 warming to a high for the day of 49 (so maybe up to 45 by the time I’m finished)? Saturday (started at 34) I wore shorts with calf sleeves and a long sleeve dri-fit shirt and thin gloves. The gloves came off at about mile 4 and I was fairly damp by the end of the run. I was pretty comfortable most of the time, after my feet warmed up at about mile 3. I was thinking calf sleeves, shorts, singlet, and either gloves and arm sleeves, or maybe old long socks that would serve as both that I could toss at about mile 3 or 4. I’ve got some disposable sweats for waiting at the start.

Thanks for the assistance through this cycle and the encouragement!

More comments later, but this one couldn't wait:

NP1112: Way to kill it. That’s impressive. Congratulations!

stevenj, i won't be going to nationals. it's too expensive for our club to do. instead we'll do the pacific assoc. USATF xc champs in san francisco. it's Nov. 16th

it's too bad because i think i have a shot at being all-american at NIRCA this year.

my week:

M 8.5 easy

T 9 w/ 20min fartlek pretty easy

W 10.3 easy

Th 8.5 easy w/ strides

F 5 easy w/ strides

Sa 9 w/ 8k XC race

Su 11 easy, feeling sore

total 61, 6:52/mi

Sat race: NIRCA Pacific Regionals. ran 27:20 for 5th place overall, and again the top guy from my club team. race was constant hills, just relentless. all mile splits were fairly even around 5:30. at the first mile i was in the process of moving up to the lead pack, so i was in about 10-12th place in 5:33ish. i knew i should be top ten easily in this race so i wanted to stick to the leaders. moved into the lead pack of 6-8 around 1.3-1.5mi. there were 4 of my teammates up there too. didnt notice that a few UC Davis guys were around too. i sure noticed them later.

in one particular downhill around mile 2, my teammate took the lead. i knew i should be ahead of him so i followed, calling back to my other teammates to follow me. after a couple minutes of pushing my teammate backed off a bit and 2 UC Davis guys went ahead of him. i followed them, now in 3rd. they didnt really pick it up, and because there were still about 6 guys in the lead pack, i decided it needed to be broken up. i took the lead for about a kilometer, with the davis guys right on my heels. a bit before mile 3 they took off as a group of 2. they hit 3mi in 16:25ish, me in 16:32. i never thought i'd be hitting 3 miles this fast on this course. we chatted eariler about breaking 18 for the first 3. anyway, apparently the davis guys meant business and they gapped me, pulling their 3rd guy with them. at mile 4 another uc davis guy caught me. i had no idea they even had a good team! found out later that their top 2 guys were D1 guys that got kicked off the team or left for some other reason. with about 150 to go i floored it trying to regain the 20m i had lost on their 4th guy. unfortunately the race ends with a hill and i couldnt maintain pace at all.

came through the line in 27:20, turned around and saw another of my teammates finish in 27:36. we had the 7th, 8th, 9th, and 10th guys as well! unfortunately even placing 6 in the top ten wasnt enough for the win. we lost 27-35.

this is the best i've ever run at NIRCA Regionals, and the first time I've ever led an XC race. I maybe should have sat back with 3rd and 4th place instead of following the top 2 guys, but i didn't know how fast they were.

our girls team got 1st place. not bad for having just 5 girls race, and with a few of them totally new to racing.

Hereford - That's about as textbook a week as you can get for marathon training in my book. Very well done. Like you, I find that 1mi repeats around 6:05/mi feel incredibly smooth when compared to longer tempo efforts. I also like how you always get some hill sprints in there.

As for 2:48, I am still not confident I will quite get there, but I do know it would be foolish to aim for a faster time. Still 4 weeks to see how things play out, and a couple more test runs to see how I feel.

Forcerunner - I think it was Pikachu who once said you "train like a clock." Apparently you race like one too - damn, those are some consistent performances!

pewow - Based on that 6x1000m session, I would say you are right in that ballpark of 17:30, give or take :10-:15/secs. Good luck next week!

Matthias - Happy belated 21st! Sounds like you got some good celebrating in, haha. Nice bit of running in that 5K also - always feels good to be the "hunter" at the end of a race. I think your 10K goal is realistic - best of luck these next few weeks.

Slartzio - Consistent as always. Looks like it was raining everywhere on Wednesday, haha.

Ghola - It's very satisfying when you finally get to take down that time that you know you should have taken down for awhile! I still need to break 60:00 for 10mi and 28:00 for 8K - just never been in the right shape at that right time for those two distances for some reason.

And to improve by over :30 from last year must be extra satisfying! Nice going.

StevenJ and reed - Nice races for both of you. Good luck on those remaining late season races.

Distance Fan - The coldest marathon I ran was 29F at the start. I did a light 5:00 jog beforehand to get the legs moving just enough to stretch my calves/quads/etc. I ditched the warmups and ran in shorts, singlet, arm sleeves, headband, and light gloves. Ditched the gloves at Mile 4. Felt comfortable enough the rest of the way, with an ending temp around 41F. It was probably better to start "cold" and warmup as the run progressed - it helped me from going out too fast and settle into the race.

Some last minute advice before your race, as I know it's your first one:

*Above all else, have fun and enjoy the day. I repeat, above all else, have fun and enjoy the day. You only get one first marathon. Remember it fondly.

*You probably won't sleep well the night before, which is okay. You'll be fine on race day. Try to get a good night's sleep TWO nights before. It will be enough.

*Be sure to fuel! Even if you literally have to stop running for five seconds to get the water/Gatorade/Gu in you, it's worth it. If your race has Dixie Cups (like 99% of races these day), squeeze the cup to make a "funnel" which will help you actually get the beverage in your mouth and not on you, haha.

I am eager to see how you do - it's always interesting to see how the experience correlates to the expectation. :)

First huge congrats to NP1112 and to the others that raced. Looking forward to reading some reports.

StoneCutter-Solid week including the tempo yesterday. I became a fan of the tempo treadmill late in my cycle as well. I think you have a solid race strategy and on MP you'll naturally be able to hold a pace easier than training.

Hereford-12 mp miles at 6:30 is definitely a great sign.

Forcerunner-sub 15 5k! Awesome!

pewow-Good luck on the race next weekend--I think 17:30 is definitely feasible given your 1k workout this week!

Matthias-congrats on the race 2 weeks ago. I dont think I've seem a 3M+2K tempo workout before--just something you made up?

Slartzio-i would say you are probably right around or just under 6 min pace given your workouts.

Ghola-congrats on going below 27! Enjoy the few weeks off, you deserve it.

StevenJ-nice race as well. That hill looks like it climbed over 100 feet on you? That would definitely hurt the legs!

Distance Fan-Nice week. When I did Twin Cities a few years back it was 32 at the start. I would buy sweats you can donate at the starting line but would highly recommend shorts and a singlet with some arm sleeves that you can roll down later in the race and gloves. If you have someone watching you then you could just toss the arm sleeves or they roll down to form fashionable wrist bands:) Stone Cutter has great advice for you, and I'll echo his fueling guidance and making sure you are taking water or Gatorade at every of the early stops even if you dont think you need it. Go out, enjoy it, start slow and finish fast!

reed-congrats on the great racing--sounds like you have a busy few weeks as well coming up for racing with StevenJ

Goal: TBD

Weekly: 55.4

YTD: 4,141.4

Mon: 3.5 recovery on the treadmill

Tues: 5 recovery AM . quads still pretty sore - 10 minute planks

Weds: 8 E - standard core routine 2 sets

Thurs: 7 E

Fri: 4 E treadmill

Sat: 12 E AM -- 10 minute planks

Sun: 8.5 E AM, 4 E PM -10 minute planks

Overall, not much to write about this week. After the marathon last weekend I had to go to Vegas for a conference so definitely imbibed and enjoyed myself this week.

Not sure what I will do over the next few weeks, contemplating another November marathon or maybe doing some shorter distance races. Probably keep the mileage in the 80-ish range and Will move some strength workouts back into the mix (anyone have a good leg routine that isnt overly time consuming to share?)

Distance Fan: I can't help you too much with how to dress for the marathon, but I'd definitely say having some very warm and very disposable stuff for the waiting around before the start would be good, but it sounds like you've got that covered.

reed: Makes sense that you wouldn't make it out given that you'd have to fly. Any idea if UC-D is planning on sending their team? Anyways, great job running a courageous race, and good luck at the PAUSATF champs!

cmm268: Err, I guess I actually didn't post the link to the race course today - this is the right one

http://www.gmap-pedometer.com/?r=6466783

(the one later in the previous post was the end of the one I'll run next week). The bigger of the hills gains probably 90 feet, with some really steep stuff in two sections in the middle.

As for leg routines, Donn Cabral's done some lifts in the past, and they've tended to be pretty simple things. Go here

http://www.running2win.com/community/DonnCabral.asp?m=dbhc8996&k=donnstraining

, then go to November 2013. He starts lifts on the 4th. When I've lifted, I've tended to do something similar - squats and Romanian deadlifts are the core of the program. Romanian deadlifts will make your hamstrings exquisitely sore at first.

StevenJ wrote:

Ghola: Franklin park is a fairly hilly course? Did you see what I ran?! Just kidding. Great race, dude, and 30s faster than I ever ran there!

Haha true, that's a bit of an understatement. Granted my last race there was 28:30! Over a minute slower than my 5m split at the BAA half. Based on that 1000 workout you've got to be in good shape. What're you looking to hit at Club Nats?

So I have been out with a foot injury for about 2 months, and I was finally able to be full weight bearing this last week. The doctor thinks I should be able to run in a few days, but this last week I rode the elliptical and went biking, to try and get at least a bit of aerobic work in. Looks like you all have had some great weeks. Crossing my fingers to be running by Wednesday

Congrats to NP1112!

@The Stone Cutter I see that your weight is 167 pounds and you are 5'11. Is it muscle weight or excess fat? I'm around the same height, but I weight 160lb, and I always felt that 155 would be perfect for running and still have a good (for my body type) amount of strength. Since you are concentrating on the marathon have you ever considered going some were around 160? (I'm not an expert and that may very likely work best for you, so just curiosity) BTW Good idea on starting slower than MP for the first 3 miles.

@Hereford Very nice long run

@Matthias Nice Friday workout, I like the tempo + intervals in the same session, I'll try to do something similar next week!

@Cmm268, StevenJ I think it's very realistic something around or under 6m/m. Pr is 23:54, so I'll try to improve that at least!

Goal: break 3 at the Philly Marathon in Nov.

Height 6'2" Weight 187 now

Mon- 8.5 miles est 7:45/mile

Tues- off

Wed- 15.25 6:48/mile very windy day in Maryland, last few miles in the 6:30's range

Thur- 10.25 miles est 7:45/mile

Fri- 9.5 miles est 7:45/mile

Sat- 4 mile warmup, 5K @ workout pace 18:59 3 mile cooldown

Sun- .5mile warmup 18.3 miles @ 6:55 mile, progression run with last few miles in the 6:30's

Total- 72.3 miles all time record!!

Legs were a bit tired the last 5K of the progression run but very solid week overall. Next long run is the NYC Marathon, looking for 3:25ish

Great job everyone especially my boy NP, impressive 50 mile debut!

Stonecutter- great job, hope to see you in Philly again!

I'm a high school JV guy from a deep team. 5K PR of 18:27, ~14th man.

Last week's log:

http://www.letsrun.com/forum/flat_read.php?thread=6068507&id=6070746#6070746

Two weeks ago:

http://www.letsrun.com/forum/flat_read.php?thread=6056342&id=6062644#6062644

Three weeks ago:

http://www.letsrun.com/forum/flat_read.php?thread=6046209&id=6047993#6047993

I guess my next goal would be the Clint Miller invitational next week, but we usually just run that in a fun way so really we're cheering on the varsity guys as they go through championship season and ultimately getting ready for winter track.

Monday: An easy run day, 35 minutes. I decided to do it barefoot on a grass loop and it felt a little fast but still controlled and easy. Finished it up with a half-hour in the weightroom.

Tuesday: A real distance workout. Went to the site of our county meet and ran 4 x 1200m segments of the course, with the first 400 at 3K pace (as if we were getting out in a 5K) and the next 800 at true 5K pace. Unfortunately someone managed to steal (?) the ropes we used to mark the distances just 30 minutes ago, so we ended up doing it more on feel. The times don't mean much because of the hills and uncertainty, but we started at a modest 4:25 for the 1200m and brought it down to 4:15 on a particularly hard stretch at the end. Our coach said to "make it hurt" for the last rep, something he usually doesn't say, but we took his advice. Not anything crazy, but it was a grind for sure.

Wednesday: Did a little bit of faster work, which was much needed considering I can only remember one time we did speed work in the last few weeks. This was hard: 5x600 on a grass loop at mile pace. It was raining and really cold out, which I guess could be ideal conditions for XC running but are certainly not ideal conditions for waiting around between reps. Felt good to be fast, coming through at 2:49ish which was on pace for me.

Thursday: Another easy day, the first of two which our coach hoped would keep us fresh enough to at least win counties. 35 minutes, some on trails, some on roads. Felt fine and fresh despite the work we did. We did a weightroom session before the run this time, which was a little different.

Friday: Race prep. ~20 minute run and two 400s and a 200 on the grass at pace. Felt fine and psyched for the county meet tomorrow.

Saturday: This was it: The county meet. The culmination of all of the JV guys' season (technically we actually have one more race left next week, but we usually just have fun with it). I wrote an analysis on it to my coach as usual which includes anything I would have said here about my race:

http://sprunge.us/JWWP

As for the varsity race, we became county champions for the 8th running season in a row, with all of our top 7 getting all-county. Now we start preparing for winter and cheer on the varsity guys who will go to states and hopefully make federations as a team.

Sunday: 15 minutes easy on treadmill. Actually felt really good to get all the gunk out of my legs from yesterday.