"Lift yourself upon your feet, let's get it on...Poopy-di scoop scoop-diddy-whoop whoop-di-scoop-di-poop " -Kanye West
Starting 12 weeks to the Monumental Melee
M - 10km (I'm told this is how they measure distance in Iceland)
T - off, International travel day
W - 6mi AM -- 5mi PM
T - 7mi AM including 3x1mi tempo w/ 1min rests (6:10, 5:56, 5:53) then 3min rest, then 4x30s pretty hard w/ 1min rests (roughly 5:00 pace if a 30s Garmin sampling can be trusted) -- 3mi PM
F - 9.5mi, longer than planned after dipping my toes in the quality pool on Thursday, but I discovered some new trails near my work and couldn't help getting 'lost' out there for a bit. It brought great joy to my lunch break.
S - 0.8mi AM, Achilles didn't feel injured, but felt like it could be if I pushed through a run so I bagged it -- 7.5mi PM...must have found the knot with the foam roller.
S - 12mi
Total - 57mi
M25, 128lbs, 5'7"
PRs: 4:52 mile, 16:50 5K, 34:58 10K, 1:16:39 HM, 2:46:07 M
2019 Goals: NYCM, CIM (alternative/backup), sub 2:40
=== 8/19/19 - 8/25/19: 92.3 miles ===
> Mon - 15.48 miles
#1 (5:47): 10.60 miles @7:58
#2 (11:02): 4.88 miles @8:12
> Tue - 14.32 miles
#1 (5:51): 11.04 miles @7:32, 6x(3' on, 2' jog) + 4x(30" on, 90" jog)
5:23, 4:31 avg
3s: 5:26, 5:26, 5:34, 5:22, 5:20, 5:14
30s: 4:43, 4:41, 4:30, 4:11
#2 (10:48): 4.28 miles @8:10
> Wed - 14.30 miles
#1 (5:46): 10.04 miles @8:46
#2 (10:57): 4.26 miles @8:13
> Thu - 14.75 miles
#1 (5:50): 10.55 miles @8:14, w/ 6 strides
#2 (11:25): 4.20 miles @8:21
> Fri - 13.42 miles
#1 (5:47): 10.38 miles @7:42, w/ 4 strides
#2 (11:33): 3.04 miles @8:15
> Sat - 13.69 miles
#1 (7:45): 7.43 miles, w/ NYRR Percy Sutton Harlem 5K - 16:50
#2 (15:33): 6.26 miles @7:41
> NYRR Percy Sutton Harlem 5K - 16:50 (5:25/mi, 15th OA)
KM Splits: 3:27, 3:29, 3:30, 3:14, 3:10
Mile Splits: 5:40, 5:28, 5:09, 5:04/mi (0.1)
4 second PR over previous best which was on a completely flat course. This one had practically no flat stretches with 200 ft total of climbing. Starts with one mile steady up ~100ft. Second mile is back down and ending with a similar ~100ft climb but much steeper, condensed into a few hundred meters. The final mile is back down to level.
Feel good about the result, and definitely think it indicates I’m more fit than when I did my last 5K. First mile went by pretty quickly, I remember during and near the top turnaround that I was feeling really comfortable and not taxed going up the hill. I wanted to take the uphill conservatively knowing there was the super steep hill later on. Once I started taking on the downhill back, I started to think that maybe I took the first uphill mile *too* conservatively. Going down I was able to feel great aerobically really quickly, but couldn’t churn my legs that much faster -- I definitely needed some downhill running practice to take better advantage here. By the time the steep hill approached, it was only a small amount of pushing and it was up and over. The rest was just trying to roll down as best I could to the finish. I feel like I left a fair amount on the table, never boarding the deep pain train for much of any stretch. I overestimated the strain of the uphills and underestimated the recovery of the downhills, without enough practice to push them harder. Ultimately, it was a very fun race and still probably a good experience to practice holding back earlier on in a race. I would love to run this one again next year if I can, now that I know the course. I feel like it could actually be quite fast if played correctly.
> Sun - 5.51 miles
#1 (6:37): 5.51 miles @7:43 w/ 6 hill sprints
> Notes
Hoping to just keep the weeks rolling while staying healthy! Might look for another 5K sometime in the next 2 months or so. The race on Saturday has me hungry for a much better result time-wise, which I feel like I might have the fitness for! But I won’t prioritize it, have to keep eyes on the prize for NYC!
Male, 41, 5’11”, mid to high 170s
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Goal race: California International Marathon (12/8/19)
Goal time: TBD
M - 8km (4:55). HR 153. Easy progression (5:32->4:24).
T - 10km (5:06). HR 147. Easy progression (5:42->4:41).
W - 13.3km (5:55). HR 142. Pacing Mrs. Stone’s workout. Including 3 x (5 x 400m “fast” with 1:00 walk recoveries). 2:00 passive rest between sets. 1:41/average for the 400m.
Th - 10km (4:51). HR 159. Easy progression (5:31->4:22).
F - 17.9km (5:56). HR 144. Ran with Mrs. Stone’s slower friend.
Sa - 8.5km (5:32). HR 147. Aborted workout for Mrs. Stone. Did 5km warmup, 2km+ at 4:38/km pace, then easy jog home. She had wrenched her back Thursday morning and it was starting to stiffen up with the faster running.
Su - 19.5km (5:02). HR 151. 10km easy, 6km progressive tempo (steady->hard, 4:38->3:53/km), 3.5km very easy.
Weekly Total: 87.2 km, about 7 hours 45 minutes
Year to Date: 1,842 km
Good building week for me. Sprinkled in about 12km total in the 4:20/km or faster range (sub-7:00/mi). As is my new custom, all of my runs were done completely on feel and the data analyzed afterward. As such, today’s little tempo was a nice humbling starting point. That last 3:53 km was some pretty tough running. May throw in a fartlek next week.
Nice races over the weekend OR, JQ, and Sub 6:00.
Hope everyone else had a great week.
Mrs. Stone’s week:
Female, 44, 5’6”, not allowed to divulge weight (of course she’s fit, but never fit enough in her mind)
PRs: 21:20 (2017, 2019), 1:36:43 (2019), 3:31:40 (2019)
Next race: Philadelphia Rock ‘n’ Roll HM (9/15/19)
Goal time: 1:35:xx
Goal race: California International Marathon (12/8/19)
Goal time: sub 3:25:00
M - 6 miles (10:26)
T - 8+ miles (9:36). Including pacing her slower friend’s workout: 4 x 1 mile @ HM effort with .5 mile recovery jogs. 8:25/5:17 average.
W - 8+ miles (9:32). Including 3 x (5 x 400m “fast” with 1:00 walk recoveries). 2:00 passive rest between sets. 1:41/average for the 400s.
Th - 6 miles (10:14)
F - Rest. Had wrenched her lower back Thursday morning.
Sa - 5+ miles (8:59). Aborted workout. Scheduled for 12 miles total with 3 miles / 2 miles / 1 mile HM effort but had to cut it short about 1.4 miles (7:27/mi pace) into the first set because of a stiff back. Jogged easy home.
Su - 6.75 miles (9:12). Back starting to loosen up a little.
Weekly Total: 41 miles
Year to Date: 1,609 miles
Planned cutdown week became even more of a cutdown week when her lower back tightened up after lifting something awkward after Thursday morning’s run. Thankfully it looks like an issue resolvable by ibuprofen, a heating pad, Sombra cream, and stretching/massage. Gonna play it safe and stay away from faster running for several more days. With the HM in 3 weeks, no use risking a longer term injury. On a positive note, I was very happy with her speed on Wednesday’s session - she tends to hate shorter intervals.
great racing J. Quill, OR and sub 6.
GT- those miles are encouraging, but game time approaches.
m38, 11 weeks to 2:29@ Indy Monumental
m- 10/5
*t- 2 x 3 miles, avg. 5:38, 3’ rec. jog. rough, not enough sleep
w- 4.5/10
*th- AM- 8 x 1k avg. 3:17-high, 2’ slow jog rec, park loop. 5 x 200 in :36. Warm- 77/72 at beginning of workout, 80/71 at end. PM- 5.5
f- 10/5
*s- AM- 4 miles@7:15 pace then 4/3/2/1/800, with 800m rec floats (low 7:00 pace), 400m between mile and 800. 4 miles @5:49, 3 miles @5:40, 2 miles @5:32, 1 mile@5:23, 800 in 2:33. PM- 4.5
su- 9/5
105
*yesterday was solid, but I should note that everything was set up very favorably...I brought out on old pair of Vaporfly, conditions were excellent, I had someone to run with, and this bike path is very flat and fast. (plus workouts like that one have always sort of been in my wheelhouse for some reason). I went to the well on that last 800 and am pretty trashed today.
More comments soon
Allen- great progression run the other day
R3 36 dude. 6ft 171
Up next a 5k tri relay run split Saturday
Mid September 5k
Early October Hilly HM
Late October 5k
Indy HM Nov
Transition week 2 of 3 from summer of RRR to ten week half Mary plan.
Sun - 4
Mon -8 moderate
Tues - 8
Wed - 11
Thur - AM 4steady w kick
PM 4 easy
Friday - 13 (4E+8 of hard hills+1 medium w a kick)
Sat - AM 4 PM bagged run
Totals 56 mile ran
2x40 min lifting sesssions
50ish miles bike cruising.
Sore back all week so not much intensity until Friday when I did some hard hill work. Bagged sat easy double and left it at 56 miles and not 60. Which own much harder than running another 4 miles. Wanted to start this week off w some fresh legs as doing the tri relay 5k leg. It’s wierd as there are a lot of people in front and behind you when start the run leg. So not really a race feel more like a TT catching people in front. What time will I run? No clue. Hopefully a lot faster than last year (which was also coming off of injury) which was 17:50. I capped off a moderated paces 8.5 miler today w a 68s road quarter so the legs have the speed. The aerobics are good. But I’m sure my threshold is sh*t! So will be interesting anyways.
Feeling good tho. Stronger every single run.
After the race will start a 10 week more specific HM plan.
GREAT racing OR and JQ.
33 /5-6/156
PR's: 2:59:15 (2018), 1:25:54 (2014), 39:54 (2018)
Chicago in 49 days
Week 5 of 12.
M - 7 @ 7:58 W/ 5*30 second strides
T - 9.5 total - workout of 12 * 400 with 400 easy btwn - continuous moving - 91 - 90 - 92 - 91 - 91 - 91 - 9 - 85 - 93 - 90 - 91 - 89 - 18:06 total. Tried something a little different by throwing a quicker one in at number 8 and kept going like business as usual
W - 6.5 @ 8:28
R - 10 @ 7:42 - Last three were 7:36 - 7:21 - 6:58 - beautiful running weather
F - 6 @ 8:10 with 6 * hill sprints of 20ish seconds each
Sa - 20 @ 7:31 - included 2*4 mile with easy 1.25 btwn sets, which were 26:59, 27:24 for a 6:48 mile average. Went out too fast, but good training - 6:38 - 6:42 - 6:50 - 6:49 - easy mile at 7:3X - 6:45 - 6:52, 6:54, 6:55. Feel really good about this one.
Su - 7 @ 8:32
66 total in 8:37. Nothing spectacular, but feeling good about the body of work thus far. Had to hold back a touch this morning, as legs felt much better than anticipated and I'm doing a workout tomorrow.
Male, 15
PR's - 16:17, 34:38
Mon:
AM: 25x400m, 30 seconds rest*
PM: 6km
Tue:
AM: 12km
PM: 4km
Wed:
AM: 6km
PM: 2km + strides
Thu:
3x10:00, 2 mins rest**
Fri:
AM: Gym
PM: 8km
Sat:
AM: 10km
PM: 4km
Sun:
AM: 4km
PM: 2km
*Great workout after recovery week. Got into an incredible rhythm. 1:19-1:18 all the way, and last two were 1:11, 1:03. Only did that because I hadn't done a 'last one, fast one' in a while, but these types of workouts are few and far between.
**Another solid run. 3:26/km, 3:26/km, 3:23/km.
Felt a little tired on Sunday because I got a little too excited on Saturday so took it easy. Next good session on Tuesday. Hope everyone had a great week!
M60 -- 5'11" 168 lbs
Open PRs ---- 16:04, 2:40:30 (age 23)
Masters PRs -- 17:10, 2:56:03 (age 43)
M55-59 PRs --- 18:58, 3:07:23 (age 58)
August 19-25, 2019
M- 4.0 miles @ 11:15/mi
Tu- Bike 16 miles easy
W- Bike 7 miles easy, 15.3 @ 19.3 mph
Th- Bike 11.0 miles @ 19.8 mph
Fr- 10.0 miles @ 8:01/mi
Sa- 6.0 miles @ 10:07/mi
Su- Bike 20.3 miles @ 18.3 mph
TOTAL: 20.0 MILES
Another low-mileage week. The past four have been 26, 17, 20, 20, along with some bicycling each week.
I was happy with Friday's 10-mile progression; 2.5-mile segments were at 8:42, 8:06, 7:48, 7:27 per mile. But yesterday's 6-miler was painful. The right knee made sleep difficult last night.
I'll probably attempt a 5K on Friday. After the race, I will re-evaluate my priorities. Since the setbacks last autumn, I've been hopeful for a turnaround that has yet to happen.
M, 31, 6'1" 155-160
M. morning 6.2 easy/ evening 4.9 easy
T. 9.2 easy
W. 7 easy
Th. 9.9 easy
F. morning 9.2 with 2 at 6:00 avg/ evening 5 easy
S. 7.8 easy
S. 13.3 easy
Total: 72.6
Vacation week. Big time easy miles, previous lifetime weekly high was 64 about a month ago. Up at the in-laws' lake house, so there was also some hiking, kayaking, swimming and bonfires in there too. I found the drive up to be to be restful as I don't know the last time I sat down for 5 hours on 2 days in a row.
Terrific weather the whole time: 75-55 in contrast to 85-78 at home. Again, restful despite all the running since there was no roofing to do during the day.
Hardly anybody on this flat island but cows. Delightful to visit but as a city boy, I'm ready to head back and hear some ruckus and sirens and so forth.
Feeling great. Probably the last major mileage week for awhile. Going to shift gears to hills and tempos in preparation for an October half.
M, 28 yo, PRs: 18.59 (5K, 2018), 40.15(10K, 2018), 1.33.xx(HM, 2018), 3.23.xx(FM, 2018), 5.25 (1500, 2019)
M: 11K in 58'
T: off, busy day at office
W: 9 x 400 @ 3K pace, down to all out effort, 1.30 rests, splits 90 / 89 / 89 / 90 / 87 / 84 / 85 / 83 / 77
After being one month without spikes, I enjoyed too much this session as new spikes arrived ... but of course my calves are dead for the rest of the week. However, that 77 split was amazing, considering that my best 400 is a 75s from 2018.
T: 11K in 59'
F: 8 x 600 @ 5K pace, 1.45 rests, splits 2.23 / 2.24 / 2.25 / 2.25 / 2.25 / 2.25 / 2.24 / 2.23
Last 4 reps are first 4 reps in the mirror, ha! As mentioned before, calves dead and struggled with the heat for this one(~28 C in the evening instead of usual 20-22C early in the morning). The track had no night lights so I was barely seeing at 3 meters ahead of me, I was about to bump into someone much slower.
S: 13K in 1.10
Ahh, the calves are not feeling that destroyed anymore
S: 22K in 1.55
Yup, can confirm, calves are recovering well already, 80% and not hurting at every step anymore.
Week total: 85 km
Next week should be a 1500m time trial, if calves recover completely. Hoping to go sub-5.15, what do you think, do I have a shot? Too ambitious? Or too cautions?
Thanks for the comments and good vibes, folks. They are VERY much appreciated. It is part of what makes this thread special.
Coyote Montane - I love your rock star comment! I guess I always wanted to be some type of rock star...or better yet, a rock star runner.
My week went well. It looks like that dreaded mystery illness is finally gone. Tuesday's flyer and yesterday's 13.1 race were inspirational, and one inspired the other. The great racing and training here added to my positvity.
M: 11.25 at 6:45 overall...sluggish and then steady as she goes...hilly route on the west side of town
T: 10.5 at 6:26.7 overall...felt great...a true flyer...7:15, 6;59, 6:45, 6:34, 6:21, 6:18, 6:16, 6:15, 6:06, 5:54.8, 2:56.8
W: 10.5 at 6:55 overall...hot, sweaty...tough running
T: 11.13 at 6:50 overall...hot, sweaty...tough running...did finish 6:33, 6:18, though
F: off for rest (pre-race)
Sat.: Patrick Henry Half...1:18:42...6:00 overall pace...6:05, 5:58, 6:07, 6:00, 6:01, 6:04, 6:00, 5:58, 5:59, 6:00, 5:47, 6:03, 5:48...and a kick to finish in the last 400--defintitely well sub-5:00, as my watch has 5:13 pace for the final .17, and that is with about a 4-second walk-off before stopping the watch.
Sun.: 6.5 at 7:39 overall...and that is all I had...left hamstring VERY sore, right hamstring sore, too, but clearly not like the left...soreness goes into the glutes as well
62 miles
Race report to follow when I get the time.
Have a great week, folks! Time to start looking ahead to the fall racing season.
M35, 5’10”, 160 +/- water (down to 153 on Monday afternoon, seriously depleted)
2019 bests:
5k - 16:01
Boston- 2:30:21
Upcoming:
9/8 - Half (?)
9/29 - Half (?)
10/6 - Road mile or 5k
10/13 - Chicago (7 weeks)
Mo: AM - 10 @ 8:47; PM - 5 @ 8:37
Tu: 10 @ 7:16
We: AM - 10 @ 7:30; PM - 5 @ 7:46
Th: 10k track tempo in 34:21, 12 total*
Fr: AM - 10 @ 8:09; PM - 5 pretty easy
Sa: AM - 10 @ 7:50; PM - 3 E + 1 beer mile @ 6:49**
Su: 20 @ 6:42 (Nice, 73 + 57!)
Total: 101 miles
*Splits 5:34, 5:31, 5:29, 5:29, 5:29, 5:27, 1:23. Sunrise, 76 + 70.
**First Bud Diesel went down , but didn’t slow down enough on the running segments, so had to take breathers on beers 2-4. Won my heat, but a guy later ran a 6:02. Four laps around a section of the local cemetery. Spooky.
M/36/143lbs
Quote: “If you can dodge a car, you can dodge a ball” - Patches O’Houllihan
Goals: Sub 17 5k in the fall, or whenever the opportunity presents itself
Had a pretty great week. Had an unexpected day off, but still hit a new mileage record thanks to this weekend. More on that in a second.
M- 8 miles at 7:23
Tu- 4am, PM - 2 WU, 4x (100, 200, 300, 400), 1.5 CD
Set 1 - 18, 37, 55, 72
Set 2 - 18, 37, 55, 75
Set 3 - 18, 36, 56, 75
Set 4 - 18, 36, 54, 72
W- Unexpected off day. Just ran out of time. Life!
Th- 6 at 7:11 in am, 5 at 7:11 in pm
F - 2 up, 4 tempo (6:00, 5:56, 5:54, 5:39), 2 down
Sa - 7 at 7:24
Su - 15 at 7:15
Total: 62.2 miles
This week was awesome with amazing weather on Friday, Saturday, and Sunday. Resulting in a great tempo workout and 15 amazing miles on packed gravel. So pumped for Fall, bc I really think I have a shot at sun 17 after putting in some great work this summer. Something big around the corner.
Anyway, hope everyone else had great weeks, look forward to reading about them.
This looks like sub 17 shape to me.
M/49/192
M 22x200@6:20 pace
T 90m yoga
W 33 Bike
Th 4 miles 7:20 pace
F 60m yoga very light, felt like heck from Th.
S 18 Bike
S not sure yet at work still.
Totals 51 bike 9 run
Kinda a down week. Monday went great, those felt really good. Did them by feel and they were all almost identical. Th ran harder than I should of. I guess I'm at least a minute a mile faster than my last 5k for 4 miles. Probably wont run at that effort again for a long while.
F42, working toward:
Des Moines half marathon 10/20
Philadelphia marathon 11/24
I did all easy running this week until today, as my quads were still feeling last week almost every day. I had an interval workout scheduled on Thursday but I just did the miles and passed on the hard running to really let myself recover from last week as fully as possible. Today I did some tempo running and it was great. Felt 100x better running hard than last weekend which was helped by it being about 100 degrees cooler this morning. Also, after a week of easy running I finally felt ready to run hard again and not feel depleted by the end the way I did last week.
Tu-Sa: all easy miles: 8.5, 10, 10, 8.5, 12.2
Su: 1 mi E + 2x2 mi T + 7 mi E + 2 mi T + ~1.5 mi E. First 2x2 T paces were 7:14, 7:08; 7:12, 7:13; then the last 2 were 7:27, 7:21. Took me a bit to wind up into those 2 toward the end. Felt altogether pretty good which was satisfying.
Total miles this week was 65. Mark me up for a weekly mileage PR too. Looks like I'm not the only one!
Great racing JQ and OR!!
___________________________
Male / 40 yrs / 178 lbs
Goals (Still):
1. Sub 3 marathon in 2019
2. Sub 1:25 half in 2019
Weekly mileage: 49.5
M - Off
Tu - Off
W - 6.1 @ 8:15
Th - 8.4 @ 8:04
F - 11.2 @ 8:30
Sa - 9.2 @ 9
Su - 14.6 @ 8:15
Took Monday and Tuesday off due to general tiredness and work stress. Rest of the runs were all easy runs done by feel.
Focussed workouts will start next week as I prepare for San Jose Rock n Roll which is 7 weeks from now. And then 8 weeks after that is CIM. Lots of tempo workouts from me this time, and less of close to marathon pace running. That's the plan for now, until things change :).
Female, 45, 5'4", 107
PRs 5:25/18:51/38:56/1:02:28/1:24:22/2:57:42
Goal races: 5th Avenue Mile, Columbus Half-Marathon, Indianapolis Monumental Marathon
Goal times: Sub-5:30 for mile, 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
59 miles, 16 "miles" of pool-running, and 2000 yards of swimming
M: Yoga and 8.5 "miles" of pool-running
T: 12 miles, including a track workout of 1600, 1200, 2x800, and then 4x200. Split 6:11, 4:31, 2:55, 2:51, and then 41, 41, 41, 39. 4:57 recovery after 1600, 2:53 after the 1200, and 2:44 between the 800s. Full recovery betwen the 200s. Also leg strengthwork and 1450 yards recovery swimming.
W: 4.5 miles very easy (9:12), core and DIY yoga, and 5.5 miles very easy (8:38) plus drills and four hill sprints
Th: Light upperbody weights, DIY yoga and 75 minutes pool-running.
F: In the morning, 3 mile shakeout (9:53), then travel to Flint, MI. In the evening, 4.5 miles warm-up, 1 mile in 5:38, .5 cooldown, travel home.
Sa: 7 miles very easy (8:56), upper body weights/core, and then 5 miles very easy (8:48) plus some drills (no strides).
Su: 15 miles progressive, split as first 5 averaging 8:35, next 5 averaging 7:19; last 6 averaging 6:48, plus a one mile cooldown jog. Followed with injury prevention work and 550 yards recovery swimming.
Ran 5:38 at the USATF Masters Road Mile champs, finished 7th overall master female, and 2nd in age group (to Sonja Friend-Uhl, whom I realistically had very little chance of beating). I was mostly satisfied with the race; my only regret was that I didn't hammer quite as hard as I had planned in the last 200m. Part of it was concern about the road conditions and not wanting to face plant a second time, and part of it was just that I was mentally fatigued from a long travel day. For Fifth Avenue Mile, I'm now coming up the day before, and I think that's a good thing. I'm also going to pull back more in the week before Fifth Avenue Mile than I did for this race.
Have been really tired since the race. I guess racing combined with all that travel will do it to you - I flew DC to Detroit and then drove to Flint that morning, and then turned around and came back after the race - left home at 6:20 am, got back just after midnight. And then I had a wedding party to attend on Saturday, which was wonderful but compounded the fatigue.
Sunday's long run looks nice, but I let the effort get a bit out of control at the end, and worked harder than I should have. I think it's a combination of being tired and getting a bit dehydrated. Plus ragweed is kicking in. My plan is to drink plenty of water and get tons of sleep tonight, and pull back a bit on my normal Monday routine. As it happens, I'm also due on Monday for my once-a-month magic shot that suppresses my allergies (Xolair) - I'm thinking that some extra sleep plus taking care of the allergies will turn me around; if not, I'll skip or pull back on the Tuesday workout.
American men regularly now run sub 13 5k and sun 27 10k but marathons stuck at 2:07. What gives?
Nordas running 3:34 with one shoe is proof that supershoes don’t work
2024 College Track & Field Open Coaching Positions Discussion
Gjert did it again - produces another Diamond League champ. Nordas over Lobalu and Grijalva 7:33.49