Longest Run of 2020 so far

Sometimes a long run doesn’t go as planned. I thought twelve miles would be good then dropped back to ten. One wrong turn and I ran almost 14 miles! 19 degrees turned out to be the least of my worries!

Sunday was the Melrose Running Club’s 6th long run of 2020.

I’ve missed the last two runs due to conflicts with races. On February 2nd we ran the Super Sunday race and on January 26th, we ran The Great Stew Chase 15K.

My weekly miles have been pretty low so far and my longest run this year was The Great Stew Chase at 15K or 9.53 miles for me.

The full long run this Sunday was 16.2 and I decided that 12 miles would be enough for me. You really don’t want your weekly long run to by twice as long as any of your previous week’s runs.

I’ve read that the long run should be no more than six miles longer than your longest week day training run. I find that a tough rule to follow.

At shorter distances you can get away with increasing your long run to 150% of your longest weekly run.

So you could go from running 6 mile training runs to a 9 mile long run. You can definitely go from running fours to a 6 mile long run.

The key is to take the long run easier than your shorter week day runs.  Most of us would not run a half marathon at our 5K pace. The same thing applies to your weekly long run.

Longest Run of 2020

When I reviewed the 16.2 mile route I figured that I could cut it back to twelve miles easily.

At about 5.5 miles I took a right and the long run people turned left. My plan was working.

I made my way back to the water stop and had two cups of Gatorade/water and headed out. One of the long runners left the water stop just ahead of me and I followed him. I knew there was a turn coming up that I always miss.

I made the turn and Mike Sikkema caught up and passed me. I managed to keep Mike in sight long enough to see him take the right turn onto Main Street/ Rt. 28 in Stoneham.

Sunday Long Run 6, longest run of 2020This took us along the back side of Spot Pond. I didn’t think of it at the time, but I wanted to go straight and run the front side of the pond.

That was my crucial error.

I was now running by my self but knew where I was and all of the turns.

Soon after the wrong turn my watch chimed in for mile eight.

After I left the long run group I decided that ten miles was a better idea than twelve.

This route is very hilly and my quads were beginning to feel it.

When my watch hit eight miles on the back side of Spot Pond, I knew I was in trouble. There was no way to turn this run into 10 miles from this point in the run.

I had left my phone in my car and only had $5 in my pocket. There was no way to bail on this one.

A Bridge Too Far

As my watch hit nine miles I went under a Rt. 93 bridge. It was definitely a bridge too far.

My pace was still pretty good at 9:24 but I was fading fast.

The next turn was a left onto Elm Street in Medford and another hill. I then took a right onto Highland Ave at the rotary by Flynn Ice Rink. I thought there was a water stop there, but I didn’t recognize the car.

I avoid trying to open trunks of unknown cars.

It was a cold day, so it was okay.

As I continued down Highland I knew the next turn would put me on East Border Road. This is another hilly section which would dump me onto the freakin Fellsway East.

When I got to the second rise in the hill on East Border Road I decided to walk. I hit mile 11 just after cresting that hill and began to run down to the intersection.

Mile eleven came in at 10:34. At this point I wasn’t too concerned with my pace. I was more concerned with surviving to run another day.

I wasn’t cold or depleted but my left knee was beginning to act up. My body just wasn’t prepared for this many miles.

I took the left onto The Fellsway and cursed my self for not turning left at the rotary instead of right. With that turn I would have run about twelve miles and avoided these bloody hills!

I walked some of these hills and ran the down hills as best I could. While running down the last Fells hill I hit mile twelve. That was my stretch goal for the day and I knew I had at least another mile and half to go!

I ran to the intersection with West Wyoming Street and was able to cross the street quickly. Traffic was light and people let me go.

I was now on the home stretch and my knee was telling me to stop.

After mile thirteen I decided to walk. I was beyond anything I had planned and who cared anyway?

As a runner approached I waved and they didn’t even acknowledge me. I guess you don’t look like a fellow runner when you are walking.

As I neared the rail road tracks I started running and kept on until I turned the corner onto Main Street. My ankle and knee were both killing me. Than I “ran” in the last bit to the finish but didn’t have the juice to round it out to 13.75.

13.72 miles was quite enough, thank you!

Hydration and recovery

I went into Brueggers, got an ice coffee and sat with friends for about ten minutes before heading home. As I sat there I could feel both calves getting ready to cramp.

On the way I drank a BodyArmor sport drink which has electrolytes and a variety of vitamins.

After a nice hot shower I applied some arnica gel to both knees and slipped my Body Helix knee compression sleeve onto my left knee.

I recently reviewed the Body Helix compression wraps. I’ve been using the knee wrap for a few weeks as needed and it seems to help.

I don’t get a commission, but you can get 10% off any Body Helix Compression Wraps you buy with code BH10RUN.

I hope you had a good long run this weekend and one that went according to plan.

Run well my Friends!

Andy

Running and Chewing Gum

Running and Chewing Gum is an easy way to make a long run enjoyable by avoiding a dry mouth. It’s really quite easy to do.

These days, most of us are multi-taskers. But can you run and chew gum at the same time?

It seems the only way to keep up with the never-ending demands on our time is to multi task. It may be as simple as putting in a wash and then cooking supper. While cleaning the kitchen as I wait for the food to cook. With the BBC News playing in the background, getting me up to date with the world.

These tasks are more of process and time management. Chewing gum and walking is the proverbial physical coordination test.

Running and Chewing Gum

Doing two physical tasks at the same time can be challenging.

Try rubbing your belly while patting the top of your head. Now do it faster. Now rub you belly in the opposite direction! Now switch hands!

Chewing gum and doing most anything else is much less taxing than this exercise. Chewing gum is done pretty much unconsciously.

Because it is so effortless is why people joke that you can’t do anything else and chew gum. It’s a very low bar!

Often while I run, my mouth will get dry. Sometimes my throat gets horse and it’s difficult to get words out. Even drinking water doesn’t relieve these issues for me.

This Sunday I had a pack of gum in my car. I decided to have a piece before the Sunday Long Run to knock back my coffee breath. Then I forgot I had it in my mouth and started running.

During the entire eight mile run I barely noticed that I had gum in my mouth except at water stops. Then I had to avoid swallowing it with a cup of water.

As I drove home I realized I had run the entire eight miles, about 70 minutes chewing gum. “I guess I can walk or run while chewing gum” I said to myself with a chuckle.

It’s really not that big of a deal.

Most runners don’t run with gum. Many worry they will swallow it or inhale it. It can also get in the way when you take a gel or other food and beverage.

I’ve run a few races with gum and one of my running buddies does it often.

Because I had gum in my mouth, my mouth never dried out and my throat felt fine for the entire run. I was even able to carry on a conversation with the two people I was running with.

Without the gum my mouth and throat would have been too dry to talk after a few miles.

Sunday Long Run Week Ten

This week the Sunday Long Run was sixteen miles. The long run ran out Main Street from Brueggers in Melrose, looped Lake Q and headed down Nahant Street to Breakheart Reservation for a hilly loop of the park.

I didn’t run last Sunday because of an odd hip pain. I only ran a 2.5 mile test run up to the bank and back on Thursday to see what was going on. Oddly enough, my left knee acted up on that run but my hip was fine. After a mile I could have done 10K.

I’m beginning the 10-week road to Philadelphia right now, so I decided to play it safe and run eight miles.

This early on I don’t need big miles and I need to make sure I’m okay. It’s better to deal with an injury early in the plan than later, but you do have to deal with it.

I ran with Aine and David Lunney this week. Two relatively new club members. David is training for his first half marathon, the Newburyport Half Marathon on October 20th.

Since I could talk this week, we were able to have a good conversation about running. I’ve been running since 2003 so I can answer most questions and have plenty of advice. I also tried to keep quiet and let them talk!

Running and chewing gum worked well for me this week. Hopefully I didn’t talk Aine and David’s ears off!

Do you run with gum? Besides water, do you have other ways to keep your mouth and throat from drying out?

Run well my Friends!

Andy

Sunday Long Run 13 2019

March is over with Sunday Long Run 13 in the books!

Last weekend I ran the On The Run Half in Old Orchard Beach, Maine on Saturday. Then the next day I ran 16 miles in from Hopkinton. I would have run further but my left knee started bothering me and I had more than enough miles for the weekend, thank you very much!

Tapering with Sunday Long Run 13

The peak has been reached and taper time is on. Last weekend I ran 29.34 miles over two days which is an all-time high mileage weekend for me.

I felt it through the middle of the week. I ran 4.34 Tuesday night with the club, but not another step until the Sunday Long Run. I’ve never felt that wiped from a weekend of running. Even a marathon. I don’t think it was so much the distance but that I had no recovery time between events.

Sunday Long Run 13 2019, Boston Marathon TrainingI’m not sure that running three or four halfs a month is a good idea anymore. The run in Old Orchard Beach was basically flat, but I had a slower time than Malden. Malden had more “hills” and a large crowd of 5K runners to deal with on the last lap.

So now it is taper time, but not vacation time.

Taper time has to be managed just like training and a race plan. It’s only two weeks, but they are important weeks.

I’m as fit as I’m going to get for Boston. Now it’s about maintenance, recovery and injury avoidance.

My overall pace for the week thirteen run was 9:14 for 15 miles. If I was really paying attention and dialing things in this would have been closer to 9:30.

We ran plenty of hills and I felt good. I even practiced running down hill. This is something new for me but something that I think is important. You can’t use a down hill to your advantage if your legs aren’t prepared to run it.

Running down hill is about conditioning and control. If you’re not conditioned you will blow out your quads. If you loose control you could get hurt.

Taper Time in Boston

With the marathon now two weeks from Monday, it is time to be careful. Shoes or slippers in the house. All the time. I will also run in the street and not dark sidewalks at night. I’d rather take my chance with a car than heaved pavement.

It is time to recover. All of us have picked up an ache or pain somewhere over the past three months. I usually have something wrong that busts my confidence.

This year I don’t have any major issues. My cardio isn’t great, but I can manage that.

My knees are as good as they’ve been in five years, maybe ten. No muscle strains or cramps either.

Everything is just coming together.

I even hit my goal weight of 180 lbs on Sunday! Totally unexpected. I just haven’t been able to get rid of the last few pounds gathered over the holidays.

Besides my last Sunday Long Run, I plan to run three times a week but less than six miles each time. Maybe 10K just so I can feel like I hit the mark.

For March I ran 130.93 miles. So close to 131. But that would have been so close to 135 and on and on. You gotta call it good sometimes.

March 2019 was my second highest monthly mileage month. In September 2014 I ran 141.2 miles. So pretty close.

I’ll take 130.93 and no injuries any day!

April will be a lower mileage month. I’m tapering for the first two weeks and after Boston I’ll take most of a week off. So, maybe 50 miles including the Marathon.

Taper well my Friends and be careful out there!

Andy

Hampton Half Marathon and 5K 2019

Heading for The Hamptons

There was snow in the Greater Boston Area Saturday with about six inches of accumulation. Fortunately New Hampshire only received about an inch of snow.

The race organizer, Loco Running, was concerned that the storm may slow down and continue into Sunday. They issued an advisory that the race would be postponed for safety if this happened.

Fortunately the storm blew through, the highway was clear and the roads were in good shape for running.

When we got to Hampton Beach there was plenty of parking and we pulled right in. We headed to The Ashworth Hotel to pick up our bibs and shirts. While there wasn’t much snow on the ground, it was still cold at 8:30 AM.

Hampton Half, Winter RunningAs we left The Ashworth Ballroom and headed towards the car my buddy Durm Cahill saw that the hotel had a restaurant.

We looked through the door and they weren’t very busy so we decided to go in for breakfast. I ate there once before and the food is good. We both got a double stack of blueberry pancakes and coffee.

Previously I had the triple stack and it was way more than I could eat before a race. We both polished of the pancakes in short order and Durm had a side of ham with his.

Fueled up for the race, we checked out the beach and headed back to Durm’s car for our final race prep.

Hampton Half Marathon Start

I sat in the warm car and sorted my gear while Durm stretched his legs. Around 9:45 we headed for the start.

The roads were busier and there were runners everywhere heading towards the start.

There was snow and ice on the ground in some spots. As we approached the start area we saw them shoveling out the start area! It was only an inch or so of snow but there was a layer of icy stuff left behind.

I was a little concerned about slipping at the start. There can be incidental pushing and bumping in the rush to get across the timing mats. And in the rushed crowd it’s difficult to see the road beneath your feet.

No one was closer than 25 feet from the start and I decided to stand at that point. Durm thought that was too aggressive for him so he headed back into the crowd.

I told him that my plan was to stay put when the race director called everyone to the line. We would be behind 500 people. It was still too far up for Durm.

As I stood there waiting two ladies next to me were talking about the 70° difference between yesterday and today. I thought they must have been from northern Maine. Turns out they were from South Dakota!

They flew in Saturday, were running the race and heading back home. Their goal is to run a half marathon in all 50 states. I was shocked that anyone would fly to New Hampshire in March to run a half marathon, but it made sense.

They also wanted to see a lighthouse and asked if Portsmouth was up the highway. I told them it was and they figured they had time to  see the lighthouse and make their flight.

Just before the start they played The National Anthem and we all stood silently with hats over our hearts.

With a “Go,go,go!” we gingerly made our way across the starting line.

The First Half of The Half

Hampton Half MarathonThe race started just down the street from The Ashworth on Ocean Blvd/Rt. 1A. As soon as we crossed the start we all headed across the street for the first sharp left turn onto Island Path.

Where we turn is a bit of neglected pavement that hadn’t been plowed. The crew had done their best to clear it for us, but there was still ice and snow to contend with. In 2018 they had to shovel this for us also.

The first two and a half miles of the race were through a side neighborhood in Hampton Beach. Most visitors never go there and I’d only been through there a few times for races.

There were lots of turns but I managed not to get bunched up.

We hit mile three just north of where Rt 101 joins Rt. 1A. The road was clear and we were on our way.

The feel of the run

I don’t know if it was the pancakes or all of the clothes I had on, but I just didn’t feel right right from the start.

Hampton Half MarathonI felt weighed down by the clothes and my body. I’m a little over my goal weight for Boston and had way more for breakfast than normal.

I wasn’t tired or sore but it was a real effort to move. I had fueled and hydrated properly. For a bit I worried I was having a cardiac event. I have no idea what that feels like but obviously my engine was having a hard time getting started.

I was having a hard time finding my stride. My pace was fairly consistent throughout the race and on target, but early on I felt like a bag of bricks.

At 5K I took my first supplement and that seemed to help a bit.

By the time we got to our turn off of Rt. 1 at mile 5 I was hitting my stride.

Miles six through ten were through the neighborhoods of Hampton and had most of the race’s hills.

Deep in the Middle

Just before mile six I took a gel. As I worked on it, out of the corner of my eye I saw my old running buddy Jeff Rushton. I’ve run so many runs and races with Jeff I can tell it’s him without even seeing his face or all of him. Some people I can ID with just their silhouette.

So I called out to Jeff and we chatted for a quarter mile or so. He said he couldn’t tell it was me but had been thinking that that guy must be hot in that jacket.

I was. I had anticipated winds off of the ocean and had dressed accordingly. Instead we had a 35° day with virtually no wind! I kept hydrating but could only take off my gloves and hat.

A few times I even wrong sweat out of my hat.

Jeff moved ahead and slowly out of view.

We were not quite half way and I knew better than to try and run someone else’s pace. We were deep in the middle of this race with lots of miles yet to run.

I’ve run this course probably six times, maybe more. I know the hills, turns and the roads.

I used this knowledge to run strait lines on curving roads and to push up the small hills. After a 69ft climb on mile seven, we were done with hills.

I continued to skip the water stops and drink the mix I brought with me and to take my supplements at the right times.

By the time we got to mile ten and back onto Rt. 1A, I was ready to kick it in.

On to The Finish

For the next three miles I locked into my pace between 8:33 and 8:45. My legs felt light and nothing hurt. I didn’t feel as good as I did last fall at the Hampton Rock ‘N Roll Half, but I was running a faster pace.

I passed a lot of people those last three miles. It became almost automatic and out of my control that I would run down who ever was in front of me.

Sometimes a runner would try to keep me from passing, then I would and then I’d put some space between us. Most people who were faster than me were already further down the road. I was the spider, I was the one who knocks.

I was running at my capacity and if someone challenged me I’m not sure I could have held them off.

Looking down Rt 1A from about two miles out there is a long curve in the road. You can see the buildings along the beach in Hampton Beach where the finish line is.

It’s probably worse than Boylston Street because you can see the finish area for two miles, not a few city blocks. You run and run and it feels like you’re on a treadmill.

As we got closer to The Ashworth the crowd built. Then we made the last turn and there was the finish! About 200 yards away.

For the last 0.13 miles I managed a 7:29 pace. It took everything to do that!

My finish time was 1:56 at an 8:52 pace. My goal was anything under 9 minutes, so goal accomplished! My buddy Jeff finished a few minutes before me and was still in the finish area.

We swapped stories and walked around a bit. I wasn’t sure where Durm was so I headed for the hotel, our agreed upon meeting spot. Jeff headed for home.

Apre Hampton Half Marathon

After I caught my breath, had something to drink and walked around a bit, I felt okay. The only thing that hurt was where the cuff of my tights rubbed on my ankles. It’s an elastic band designed to keep them tight against my leg which is good. They’re just too tight.

When I got to The Ashworth I was able to walk up the stairs, no problem.

I got a bowl of soup and headed for the beer table. No tickets for this event, just take a beer or two. I took one Smuttynose pilsner and looked for a place to sit.

The soup was hot, salty and good. I took one sip of my beer while I ate my soup. The guy next to me ran a 1:32 and placed in his division about the same spot as me.

After a few minutes I saw Durm walk in and get his food and beer. I caught his attention and he joined me at the table.

He had a pretty good race and ran about what he expected, 2:06.

At one point I looked up and saw Dave McGillivray walking by. No one seemed to recognize him and he was just walking through the crowd like any other runner. He doesn’t know me from Adam, but I always say hello when I see him.

I called out his name and stood up. He came over, shook my hand and we talked about the race.

Hampton Half MarathonThis was his first half since open-heart surgery last year! He ran a 10:17 pace and walked twice. For a guy who just had major surgery that is very impressive.

I told him my finish time and he asked if I was running Boston. I told him that I was and he asked if I was going to do it in 4:17. That’s a little faster than I was planning, but Dave knows running.

He headed off into the crowd and Durm and I finished our food. Thuy Dang dropped by and sat with us and I had a few more beers. I wasn’t driving.

Thuy is running Boston also and finished the Hampton Half in 2:31. We had a quick group photo and headed for home.

No awards or PRs at this race as far as I know. Just a good run.

Run well my Friends,

Andy

Garmin Connect Mobile App and Achieving Goals with small data

Garmin Connect mobile app and small data can make a big difference in achieving goals. Focusing on a few pieces of data enables you to focus on goals.

I’m not a huge fan of installing apps on my phone. It seems that every event I go to has their own “cool app” to help me make the most of the event and connect with other attendees. Often it’s just app litter.

One app I’ve downloaded since the New Year and actually find useful is the Garmin Connect Mobile App. Often I find my self adding treadmill runs or gym workouts as manual activities in Garmin Connect when I get home.

Sometimes I forget to do this and I’m sure that a few workouts have gone missing. With the app I can add an activity at any time from anywhere.

Since I often run on a treadmill at work, this app has been handy.

Garmin Connect Mobile App and Small Data

Since The New Year my goal has been to run 3 miles per day on average. As such, I’ve been paying more attention to Garmin Connect at home and my Garmin Mobile App.

Garmin Connect Mobile AppThe opening screen gives you details of the past seven days. How many miles run, how many runs, how many calories burned and the last weight measure you added.

This screen  shot shows how someone could use all of the features. But like most people I focus on what’s most important to me: running.

When you go to the Activities tab, you can look at your activities by the week, month or past twelve months. If you do different activities you can look how each activity is going for you.

My activity is running of course so that’s what I track.

This past week I’ve run four times for a total of 30.6 miles and achieved a daily average of 4.4 miles.

Over the part four weeks I’ve run 108.8 miles over 13 runs for a daily average of 3.9 miles.

I’m happy to be running ahead of my 3 miles per day goal.

For anyone who’s ever looked at their GPA as a Junior or Senior on high school or college, you understand how challenging it is to move the needle on a number tracked over a long period of time.

Last year my goal was recovery, running a few choice races and having some fun.

Since my daily miles were not a focus I didn’t really pay any attention to this number, My casual goal was to hit 1,000 miles but I only got to about 875 or so.

Small Data makes a big Difference

The Garmin Connect Mobile App gives you a 12 month view of your data also. Since it is a mobile app with limited screen real estate it drops the oldest month as a new one is added. So all numbers are a moving average.

My daily average has been stuck at two miles per day since January. I figured it would take months to get it to move.

After my 6.8 mile treadmill run Thursday night my number moved to 2.1 miles!Can you use small data to achieve your goals? Click To Tweet

While 0.1 miles isn’t that much it is a movement in the right direction. It’s exciting that I’ve been able to move that number at all. I didn’t expect to see it change until later in the year.

Moving a 365 day average over two months and a few weeks is very encouraging. I’m sure it didn’t hurt that as lower mileage months from 2018 fall off and the higher mileage months of 2019 take their place, this number will increase velocity toward my goal of 3 miles per day.

But at this time last year I was also training for Boston and my monthly mileage was about as high as it is now. So the movement that I have been able to make is mostly attributable to my actual running and not a change in the data set.

Later in the year as low mileage months from 2018 drop off, my daily average should really pop up.

It will be fun to see the 2019 average to date and my annual moving average improve.

Everyone is talking about Big Data these days and everyone has their own definition. I consider big data to be the process of combining data from different sources to find insightful relationships among the data points. Collecting petabytes of data that you can do nothing with is useless.

Sometimes focusing on a few key pieces of data is more insightful. In my case focusing on daily averages over both short and long periods of time gives me the insight into my progress that I need to achieve my goals.

Run well my Friends,

Andy

Running Towards Boston

Running Towards Boston and Other Goals has been going well. Somehow I’m still injury free and enjoying the run. Winter running can be brutal, but it’s what we do!

Training for Boston and Other Goals

It’s hard to believe that February is finally over. It may be the shortest month on the calendar, but it is also the coldest and usually the snowiest. 

I’m counting down the days of March all ready and waiting for Spring!

I’m also counting down the days to The Boston Marathon on April 15th. We are basically down to six weeks to Boston.

My training has been going well. I’m not putting in crazy miles, but I am being more diligent with my running.

I run every Sunday morning and Tuesday night. Several times I’ve run twice on Tuesdays. As I’ve mentioned in previous posts, I’m also running more from my house.

Last week I ran in an area of my town that I’ve only driven by before. It was cool to see the parks, a church and many old homes I’ve never taken much note of before. I even discovered a street with original brick paving! 

Over the holiday months of November and December I managed to keep my base miles above 60 miles per month. That’s a rather pathetic 15+ miles per week! I ran 18 miles last Sunday.

But having that base to build on allowed me to bump my miles more than 30% in January and another 22% above January in February.

I should be able to get more than 100 miles in March. Then two weeks of taper time insanity!

Boston Marathon Training, Winter Running, Running Towards Boston The 2019 Grand Goal

Besides the joy of running races at will, feeling good and remaining injury free, I have a grand goal for 2019.

It’s a simple yet challenging goal that I’ve mentioned before.

My 2019 Grand Goal is to average 3 running miles per day all year. If I do that I’ll get to 1,095 miles for 2019.

Mathematically it’s a simple goal. 3 is an easy number to remember.

Falling Behind and coming Back

January is a long month and not just because it’s the dead of winter! I only managed to run 79.99 miles and that comes out to only 2.58 miles per day.

Most people give up on their New Year’s Resolutions by the second week of January. I managed to stick to my pursuit throughout the month, but I came up short.

Increasing my miles by 30% is pretty good, but not good enough.

February is a short month but it still has four Sundays. I managed to run three of the Sunday Long Runs. I missed one Sunday for the Super Sunday 5 Miler. I’ll count that as a speed work out. It was.

Then I spent a week in Orlando for the HIMSS19 conference. I managed a 16.2 mile Sunday Long Run on February 10th and hopped on a plane to Florida. 

During the conference I managed one four-mile treadmill run one evening. It wasn’t much but I felt great afterwards. It’s so hard to get in any exercise while travelling for work.

Throughout February I was behind my 3 mile per day goal. Each Sunday Long run got me closer, but I was still behind.

Running Towards Boston , Marathon Training

Tuesday night I ran 6.25 miles and was within 3 miles of my goal. I didn’t get in a run on Wednesday but I did manage to run 3.44 miles on the treadmill today, February 28th.

That brought my miles for the year to 177.73. Adding January (31 Days) and February (28 Days) my denominator was 59. 177.73/59 = 3.0123 miles per day!

I’m just so slightly ahead of the curve! 0.73 miles to be exact.

March has 31 brightening days so I need to run at least 93 miles to stay on target.

With any luck I’ll get on the treadmill March 1st and bang out four or five miles to get March off to a good start.

How are your 2019 goals going? Are you training for a major spring race? 

Run Well my Friends and don’t give up!

Andy