MOBYCARP's SparkPeople Blog MOBYCARP's Blog on SparkPeople, home of free diet plans and a healthy living community Recovery, running, and racing musings Recovery is a long, slow process. Or at least, it feels slow while it's happening. It would be possible to become frustrated at how slow it is, but I do better when I'm grateful for making progress instead of angry at how slow the progress is. <BR> <BR> My past reality stated that today should be the day I start the marathon training plan for the Rochester Marathon on September 18. That didn't happen, and it won't happen. Recovery is still in progress. <BR> <BR> That having been said, r... Sun, 29 May 2016 19:57:54 EST Rest, Active Recovery, and the Balancing Act Balancing act: Picture a Bosu Ball with the flat side down, curved side up. Picture a man stepping onto the middle of that Bosu Ball with one foot, then raising the other foot out to the side and bringing it back down to touch his outside foot to his support ankle. He does this 10 times. He doesn't touch foot to foot, because the support foot makes a dent in the ball. Then he shifts feet to make the other foot his support foot, and lifts his other leg out to the side and brings it back t... Mon, 23 May 2016 20:47:55 EST Bailing out of the "long" run, but feeling good about it When I left off the tale on Thursday, I had just run 2.5 miles on a track and decided to take Friday as a rest day. I wanted to give myself a chance of being able to run 6 miles on Saturday. <BR> <BR> Saturday morning came, and I felt pretty good; but my test of one TGU/Windmill combo on each side revealed that the right thigh still had its weaknesses and spots that could become sore under stress. That was an important reality check. <BR> <BR> The pacing assignment for the last Saturday o... Sat, 21 May 2016 18:05:44 EST Running in circles, um, I mean ovals Felt good this morning, but a test of one Turkish get-up (35 lb. kettlebell) on each side revealed that the sore muscles from yesterday were still sore when stress was applied. PT appointment went well, and the PT was almost ready to dismiss me; I have one more appointment next Tuesday, and an assignment to run but keep it easy this weekend, preferably on grass. <BR> <BR> Went to the club this evening and this time I was smart enough to do my warmup on the track. 9 laps in lane 7 came out to... Thu, 19 May 2016 20:45:17 EST Testing the running legs The non-running streak ended at 9 days. Yesterday's PT appointment went well, and I decided to run a 2 mile warmup, see how it went, then decide whether I'd run some easy intervals on the track. Set out with some other runners and deliberately stayed behind a guy who is slower than I am, to ensure I would run slower than I would if I were solo. <BR> <BR> It was less than a triumphant return to running. This was the first session at a local college track, and the traditional warm up route i... Wed, 18 May 2016 20:49:28 EST Non-running, day 8: Volunteer gig I took a DNS for Lilac Run 10K today. Went to volunteer at 6:30, ended up handing out bibs and shirts for the 5K and 10K. Had some nice conversation with other runners, recognized some of the names on the bibs, and actually got to hand out 3 bibs without having to ask who the runners were. Guess I've been hanging around the running community a while. <BR> <BR> This year, the races were run by the Lilac Festival people instead of by running people. They ran out of some sizes of shirts at earl... Sun, 15 May 2016 14:57:42 EST The new 10K step streak Today is the 7th day in a row of non-running. Yes, I tested a short run; I can feel the areas I'm working on, and it's clear it's not yet time to run any distance. So, what to do for fitness and weight maintenance? <BR> <BR> Part of the answer is adjust the calorie range. Done that, might not have adjusted enough; I'm about a pound over target right now. But I'm also eating pretty close to my target point, and it will be hard (not impossible, but hard) to cut it further. <BR> <BR> So, h... Sat, 14 May 2016 19:40:47 EST Goal Board and PT Appointment My sister ALICIA363 has a love-hate relationship with her goal board, and recently wrote about her issues with a goal board that isn't in her face like it used to be: <BR> <BR> <link><BR>urnal_individual.asp?blog_id=6161095 </link> <BR> <BR> While I was never as dependent on the goal board as Alicia describes, that blog got me thinking. Since SparkPeople hid the goal board, I look at it less often. When things are going well, that's okay. It's when ... Fri, 13 May 2016 17:00:31 EST A Down Day When I was able to run 11 miles on Saturday, it felt wonderful. It was great doing some normal running, and great to feel my leg just about healthy when I got done. But, I cautiously said that I needed confirmation from how I felt the next day to claim recovery had turned the corner. <BR> <BR> Recovery has not turned the corner. <BR> <BR> On Sunday, the leg hurt again. Going down stairs was iffy. I managed a lot of stairs without holding the railing or going one step at a time; in hinds... Mon, 9 May 2016 20:32:36 EST 11 miles and miscellaneous running musings It's been a tough couple of weeks emotionally. The week after Flower City, I took four (4) rest days in a row, breaking a 91 week streak of running at least 3 days a week. This week I ran Sunday, took a planned rest day Monday, took an extra rest day Tuesday. Tuesday evening I went to the club meeting to talk to Coach about recovery. Got some advice on what to do: 3 stretches that are better for what hurts than what I had been doing, keep taking ibuprofen, go home and take a hot bath to ... Sat, 7 May 2016 18:06:35 EST Broken Streak and Recovery Musings When I completed the 5K Your Way program in 2011, I set a Spark Goal to run at least 20 minutes, 3 times a week. I reasoned that if I ran on my lunch hour, I wouldn't have time for 30 minutes but 20 minutes would be possible. I was concerned about losing motivation to run once I got past the structured 5K program. <BR> <BR> As things turned out, motivation was not a problem. Injuries became a problem. For a long time, my maximum streak of running 3 days a week stood at 16 weeks. Then I ... Sun, 1 May 2016 19:55:44 EST Changing the plan mid-day Having time to blog every day is a novel experience. Right now, it is also a side effect of not running. <BR> <BR> This morning my calf and hip abductor felt just about normal. The 2 minutes of jogging up and down my hallway while waiting for my eggs to cook was perfectly normal, with the most noticeable sensations being from my chronically weak ankles. I regarded it as good news that the ankles were now speaking more loudly than the hip abductor or the calf. Decided today would be a day fo... Wed, 27 Apr 2016 16:33:33 EST Non-running status update Things look better in the morning, but not all the way better. Yesterday's sore calf felt almost normal, allowing yesterday's secondary ache to rise to the forefront. That is a spot in my right thigh. I wasn't quite sure exactly what it was till I tried various movements to see what made it bark. I believe it is a sore right hip abductor. <BR> <BR> I've been here in 2012. It lets me run, but I'm a little lopsided. I ran my 2 minutes while the eggs cooked, and the calf started out calm ... Tue, 26 Apr 2016 07:25:04 EST Recovery Struggles Life has its ups and downs. I've had perhaps more than my share of the up side and successes recently, particularly in the area of running. Qualifying to run the Boston Marathon is worth a lot of respect in the running community. Running Boston and re-qualifying is worth even more respect. Then there were the handful of us who ran Boston and ran a half marathon 6 days later. <BR> <BR> Registering for that half marathon 6 days after Boston was stupid, but I did it anyway. I did what I co... Mon, 25 Apr 2016 19:46:09 EST Race Report: 2016 Flower City Half I'm cheap. When I saw the early entry fee of $250 for the Four Seasons Challenge, I couldn't pass up 3 half marathons and a full marathon for that price, all local with no travel expense. The down side of that decision was, Flower City was only 6 days after Boston. That would be today. <BR> <BR> A full marathon will beat you up a bit. More experienced marathon runners than I am will know how beat up they will be. I expected to be less beat up than Buffalo, because I would be better cond... Sun, 24 Apr 2016 20:27:15 EST The Boston Blogs 3: Mental Games and Information Gap We get used to watching TV coverage of sports events, and may not realize that the competitors don't know everything that the announcers tell the audience. I recall watching the online coverage of Kona a couple years ago, and there was ongoing commentary about how much time difference there was between the leader and the second place runner who eventually overtook the leader to win; but in real time, the only way these elite athletes knew that would be communication from their coaches. That... Thu, 21 Apr 2016 21:29:20 EST The Boston Blogs 2: The Race I did not sleep well the night of April 17. Woke before the 3 AM alarm for my thyroid med, took the med, and set about gearing up to go. Had to catch a bus before 6 AM, and I wanted to get to the VIP lounge about 5. <BR> <BR> Boston is a different experience than other races. When I ran Buffalo, I asked for a late checkout to accommodate the awards ceremony. There was a limit to what the hotel would offer because they had to let the workers go home at a certain time. Compare and contras... Thu, 21 Apr 2016 16:48:51 EST The Boston Blogs 1: Prelude Boston is a big race. It's bigger than a single blog race report, particularly when I need to get to bed and don't have time to tell the full story. Most of the readers of my blog will know the story from my sister's viewpoint already: <BR> <BR> <link><BR>urnal_individual.asp?blog_id=6146331 </link> <BR> <BR> <img src=""> <BR> <BR> Actually, it doesn't all start in Hopkin... Wed, 20 Apr 2016 20:45:02 EST Boston minus 3 days: Last minute preparations Today was the last run of the 16 week Boston training program I've been using. I was allowed an easy 30 minutes. Got out at 10 AM, at 47 F with sunshine and no wind; shorts and tee weather for running! The last 3.86 miles brought my 16 week training total to 915.63, to which I hope to add a short preview of the end of the course. <BR> <BR> For a day off work, it was a long day. Got the oil changed in the snowblower and lawnmower, and mowed for the first time. It needed it. Shoveled sno... Fri, 15 Apr 2016 19:57:48 EST Boston minus 5 days: The Office They got me good. <BR> <BR> Today was my last day in the office before Boston, as I work at home Thursdays. My boss' boss was going to be there today for a team meeting. We saw each other in the parking lot. <BR> <BR> "How you doing?" <BR> "I'm going a bit crazy, but that's OK because it's expected. Taper week." <BR> "Oh, that's this week already!" <BR> <BR> She's *such* a good actress. I should have suspected something, because I know she is a runner. <BR> <BR> "So how are you go... Wed, 13 Apr 2016 21:07:25 EST Boston minus 6 days: The local send off party Yesterday evening was the local Fleet Feet's Boston Send Off Party. It was scheduled for 6 PM, the same time the running club meets. But it starts with a hill run on the same hill where the club meets. <BR> <BR> I solved the scheduling problem by taking yesterday off work. Found time to visit a thrift store and pick up a pair of pants to wear while waiting for the race to start then discard, and got out to do my assigned workout at 5 PM. This was the last speed workout that feels like a ... Wed, 13 Apr 2016 07:42:33 EST Boston minus 7 days: Into the taper 7 days out from Boston, I'm into the taper. The weekly mileage target is 45 miles, but there is a specified assignment each day and they won't add up to that many miles. That's okay. I expect I will run 40 miles or less this week, which is less than I've run any week since November. <BR> <BR> This is only the second time I've followed a specific plan's taper. My first half marathon, I about went nuts with nothing longer than 3 miles in the final taper week. The current plan isn't that string... Mon, 11 Apr 2016 20:42:03 EST Boston minus 10 days: Taper Musings The Boston Marathon is a week from Monday. Nominally, my taper started this week. In practice, the plan I follow cuts mileage for the last 4 weeks. The last 2 weeks have more specified workouts, many of which are intended to limit how much I do in a day. <BR> <BR> Last week, I thought that the specified workouts wouldn't add up to the weekly mileage target. Talked to Coach, and he said the daily limits are more important in taper. Less is more. OK, I can work with that. <BR> <BR> This... Fri, 8 Apr 2016 18:46:15 EST Training Update: Boston minus 2 weeks Boston is 2 weeks from next Monday. I'm currently in a cut back or early taper week, with a target of 56 miles. The targets for the next 2 weeks are 50 and 45 miles, respectively. For reference, I entered the structured training program with a solid base of 46 miles per week. <BR> <BR> This week, I'm feeling beat up. It really started with crapping out of a speed workout Thursday of last week. Then I ran a 15K on Saturday, taking the first 10K at MP* -10 seconds, but neglecting to slow down ... Fri, 1 Apr 2016 19:25:22 EST Race Report: 2016 Spring Forward 15K The 2016 Boston Marathon is 3 weeks from Monday. Because my training program is labeled as a countdown, today ended Week 4 and tomorrow starts week 3. <BR> <BR> Yes, this is a race report; but because Boston dominates my running right now, I ran Spring Forward in the context of training for Boston. Week 4 was a week of improvisation, because of a recovering ankle. Tuesday's assignment was 10 x Yasso 800's. I set out to run a soft 800m for the club workout, following someone whose T* pace ... Sat, 26 Mar 2016 16:45:47 EST Boston minus 4 Weeks: Training fluidity and other musings The 2016 Boston Marathon is 4 weeks from tomorrow. Because my training program is labeled as a countdown, yesterday ended Week 5 and today starts week 4. <BR> <BR> In week 5, training became more fluid. I had just had a very good 5 mile race at the end of week 6. Then I woke up Sunday morning to a right ankle that didn't let me walk properly while barefoot. Put on arch support clogs, and it was better. Well, I had a podiatrist visit scheduled for Wednesday anyway; time to do what I know ... Sun, 20 Mar 2016 21:17:28 EST Race Report: 2016 Johnny's Runnin' of the Green (5 mile) Johnny's Irish Pub sponsors Johnny's Runnin' of the Green, a 5 mile race on the same Saturday as the Rochester St. Patrick's Day Parade. This race is considered the unofficial start of the racing season in Rochester, and it draws many of the more serious runners as well as St. Patrick's Day party people. Last year, I ran Johnny's for the first time and reported on the experience here: <BR> <link><BR>urnal_individual.asp?blog_id=5893439 </link> <BR> <B... Sun, 13 Mar 2016 20:36:08 EST Training Update: Boston minus 6 weeks The 2016 Boston Marathon is 6 weeks from tomorrow. Because my training program is labeled as a countdown, yesterday ended Week 7 and today starts week 6. <BR> <BR> Week 8 was the bump in the road. It was supposed to be the 2nd of 3 peak mileage weeks, but a bad cold chopped 21 miles out of my week. Then it was capped by having my Garmin 620 go dead before I got to 14 miles on Saturday. <BR> <BR> Week 7 was more normal for training, and a week of mostly wait and see with the GPS watch. Su... Sun, 6 Mar 2016 19:54:11 EST Training re-entry with the cold waning The cold is still here, but a bit improved from yesterday. I got gorgeous running weather this afternoon, 60 F and sunshine with 15 mph SSW wind. It actually felt a little warm when I was running with the wind at my back. <BR> <BR> Today's running assignment was 60 minutes easy. I ended up running 61 minutes, at the fast end of my easy range. But I had the luxury of being able to run in shorts and a tee shirt. That meant my Vivofit was visible on my wrist, and I could see my heart rate ... Sun, 28 Feb 2016 20:14:01 EST Training Update: Boston minus 7 weeks The 2016 Boston Marathon is 7 weeks from Monday. Because my training program is labeled as a countdown, today ended Week 8 and tomorow starts week 7. <BR> <BR> Week 8 was challenging, but for a different reason than Week 9. Most of this I blogged about yesterday: <BR> <link><BR>urnal_individual.asp?blog_id=6105619 </link> <BR> <BR> As I left the story off yesterday, I didn't know whether I would run today. Got to bed early, set the alarm for gett... Sat, 27 Feb 2016 15:29:05 EST Listening to My Body - It said something different this time. This week was supposed to be a peak mileage week in my Boston training program. That won't happen, and what is happening is something of a life and training lesson. <BR> <BR> Sunday, Monday, and Tuesday were right on training plan. Wednesday would normally be an easy day, with 6 miles on the schedule. But I'd not got to bed as soon as I should have Tuesday, I was tired, week's weather adjustments meant that Tuesday was my 7th running day in a row, including 3 quality workouts because Tues... Fri, 26 Feb 2016 19:57:09 EST Training Report: Boston minus 8 weeks The 2016 Boston Marathon is 8 weeks from tomorrow. Because my training program is labeled as a countdown, yesterday ended Week 9 and today started week 8. That means that I have completed half of the 16 week training program, as measured by elapsed time. <BR> <BR> In previous blogs, I noted that I was surprised at how I didn't feel particularly beat up, and really felt good even running 6 days a week. The implied subtext was wondering when the training would get really tough. <BR> <BR> I... Sun, 21 Feb 2016 20:53:33 EST Training disruption If you look online at The Weather Channel, it will tell you that Winter Storm Olympia is no big deal today, mostly a rain event along the East Coast, with a bit of snow inland. Look at the map, and you'll see a very narrow band of purple representing the heaviest snow running from south to north into Lake Ontario. <BR> <BR> Rochester, NY is right at the center of that band of purple. Good thing today was a work at home day. <BR> <BR> I got up this morning and went to shovel the driveway. Ha... Tue, 16 Feb 2016 19:04:42 EST Training Report: Boston minus 9 weeks The 2016 Boston Marathon is 9 weeks from Monday. Because my training program is labeled as a countdown, today ended Week 10. That means that I have completed 7 weeks of structured training. That's 7 weeks of running 6 days a week with 3 or 4 days of specified activity and finding the time for enough easy miles on the other days to hit weekly mileage targets. <BR> <BR> The specified activities call for me to run paces from the Jack Daniels system. From slowest to fastest, these paces are ... Sat, 13 Feb 2016 17:28:34 EST Training Report: Boston minus 13 weeks Last year, in a conversation with my boss, I mentioned it was unfortunate how everything work related was piling up for the first quarter of 2016. That's right when I will be training for Boston. She said, "I guess all you'll be doing is work and training." <BR> <BR> She might have been kidding, but it turns out that her statement was very close to accurate. <BR> <BR> I am now 3 weeks into the formal training plan for Boston. It's labeled as a count down, which means I've completed weeks... Sun, 17 Jan 2016 21:47:57 EST Race Report: 2016 Winter Warrior Half Marathon The forecast for gun time was 45 F with 10 mph wind, and 5% chance of precipitation. The temperature was supposed to stay above 40 for longer than it would take me to run 13.1 miles. So I got to wear shorts to run the Winter Warrior Half Marathon, on January 9. I did wear a long sleeve tech shirt as a base, and used my GVH singlet as a bib hanger over it. In the low 40s, my lightest running gloves are appropriate; but I found that my lightest winter running hat was too warm. So I used a ... Sun, 10 Jan 2016 20:17:20 EST Marathon Training and Half Marathon prep When I laid out the Boston training schedule, it called for 13 to 16 miles tomorrow. That fit quite well with the Winter Warrior Half Marathon plus a warm up, thank you very much. I penciled it in and didn't think much about it till yesterday. <BR> <BR> Yesterday people started posting pictures of their bibs, Winter Warrior hats, and Four Seasons Challenge shirts on Facebook. The pictures all look pretty similar. Here's mine, after picking up the packet this afternoon: <BR> <BR> <img s... Fri, 8 Jan 2016 21:23:41 EST Race Report: 2016 Resolution Run 7.5 mile The forecast was for 31 F and 15 mph wind, with 15% chance of precipitation at 10 AM gun time. Got up a bit past 5, with almost 8 hours of sleep. Looked outside. The grass had a dusting of snow, but my driveway was wet. Got breakfast, put on my running clothes, decided I could wear road shoes. <BR> <BR> Looked out again at 8, and there were a few pellets of graupel on my driveway. A lot can happen in 2 hours. I changed to trail shoes before heading off to the race site. Good call. It was sno... Fri, 1 Jan 2016 16:00:59 EST Adjusting training to deal with reality The first two days of training for Boston went exactly as planned. The biggest mental challenge was holding pace discipline for easy running. The third day was scheduled to be the first speed workout. <BR> <BR> That's when things began to get really mentally challenging. <BR> <BR> Got up Tuesday morning, and went about my routine. My weak left ankle was wonky. It was wonky enough to affect my gait as I walked barefoot in my own hallway. That's not good. Tested a light jog down the h... Thu, 31 Dec 2015 16:45:52 EST Winter!? The forecast yesterday had us under a Winter Weather Advisory starting at 8 PM tonight. Details of the advisory said sleet, freezing rain, and snow. So I had in the back of my mind that I should run before the nasty stuff got here. <BR> <BR> A week off work is a luxury. I slept in a half hour later than the alarm would have sounded if I'd had it on. I got up, and was leisurely about my morning routine. Looked out the window about 9 AM, and saw . . . snow? Yes, snow showers coming down ... Mon, 28 Dec 2015 20:07:24 EST Weekend long run and start of Boston training program Yesterday was was the last truly long run Saturday of the current session of training, which does not match up to my personal training cycle right now. The routes were 13, 20, or 22 miles. I did not expect that anyone running with the 8:30 group would need 20 or 22 miles. However, I planned my training week to allow myself to run 20. <BR> <BR> Got to the store, and there had been a couple of pacers report off sick. Jim was pulled from the 8:30 group to pace the 9:00 group. That left me ... Sun, 27 Dec 2015 20:34:05 EST Christmas Food and Running musings Last week I had a bad food week. This week was better, but not as much better as I had thought it would be. I had forgotten the Christmas Tea after church on Sunday, where I consumed more cookies than planned but less than last week's disaster days. <BR> <BR> Then there was the final work day of the year, when birthday goodies appeared on my desk and a huge box of chocolates took residence on the table not far from my cubicle opening. I found that type of chocolates in the food database... Fri, 25 Dec 2015 19:08:35 EST Race Report: 2105 Reindeer Run The early forecast called for 34 F at gun time. Then apparently the system that spawned Winter Storm Echo changed its course, and the forecast changed. When I got in my car to drive to the race this morning, it was 26 F with predicted winds in the 15-21 mph range possibly with higher gusts. This was a bit of a concern, because I haven't had any seasonable weather to train in; but I remembered running in weather like this from past winters, and did the best I could. <BR> <BR> Got there at ... Sat, 19 Dec 2015 19:38:02 EST Recovering from a Bad Food Week It's been a bad food week. I knew it would be challenging, and I didn't cope with the challenges as well as hoped. OTOH, I kinda sorta somewhat deliberately didn't eat up to target calories for a week or so going in, and my weight was below target before the nonsense started. <BR> <BR> Tuesday was a mandatory pointy haired meeting that offered donuts. One donut would have been easy to work in. I got annoyed with the meeting content and had a second donut. That was expensive, but that wa... Fri, 18 Dec 2015 20:13:53 EST Long run and recovery musings I've gone quite a while without writing routine running blogs. That was because the running was so routine, I didn't really need to write about it. Now I have this hamstring issue, and it is helpful for me to type out some of my thoughts, so I will remember them and hopefully act accordingly. (If the blog helps anyone else, that's a bonus.) <BR> <BR> The running plan for today was well defined. I would pace 11 + 4 = 15 miles, with a target pace of 8:30. That's easy enough that I was con... Sat, 5 Dec 2015 16:48:23 EST A few weeks before Boston training begins . . . In a "normal" world, my schedule for running 5 days a week would be Tuesday, Wednesday, Thursday, Saturday, Sunday. Monday and Friday would be rest days. My world hasn't been normal lately. <BR> <BR> In November, I had work blow up on me late two Wednesdays in a row, forcing Wednesday to be an unscheduled rest day. I made that up by running Friday, with the result of running four days in a row. Then came Thanksgiving week, where I planned the rest day on Wednesday, after Tuesday's speed ... Fri, 4 Dec 2015 20:14:47 EST No waffles The plan for today was to do the Waffle Run. This is an annual event on Black Friday, at 9 AM. You run 3 or 5 miles from the local Fleet Feet, then have waffles when you get back to the store. My plan was to run 5 easy miles, have a controlled portion of a waffle with maple syrup, and see whether any of the Black Friday specials were worth buying. <BR> <BR> It didn't work out that way. <BR> <BR> Got up this morning, and went to my iPhone to check the sleep stats. The phone wouldn't tur... Fri, 27 Nov 2015 20:01:52 EST Race Report: 2015 Race with Grace 10K Yesterday evening I wasn't very excited about this race. Of course, that didn't last. I woke before the alarm, checked the weather several times, did my normal pre-run morning routine, and got to the site right around when I wanted to. At 46 F, I was wearing shorts and long sleeve tech shirt. Can't beat that weather for late November! <BR> <BR> Because I was one of the first 200 to register, I got a commemorative jacket for the 25th year of Race with Grace: <BR> <BR> <img src="http://p... Thu, 26 Nov 2015 15:08:57 EST Pre-race running musings It's the evening before a race, and I'm not particularly excited about it. <BR> <BR> No doubt I'll get into things tomorrow morning, but for now tomorrow's 10K seems like just a minor detail in the big running picture. It is the final race in the Rochester Runner of the Year series; but there is no pressure because I've already clinched the age group for the series. I won't win the age group in this race, even if I run a PR, because a faster guy is registered. That's one that I know about... Wed, 25 Nov 2015 20:36:52 EST Less is More Today I ran 16 miles. That's a bit noteworthy for being the first day I've run that far since the Buffalo Marathon. To be fair, I've had some 15 mile days and 3 half marathons since Buffalo; but the lack of true long runs for almost half a year seems odd. <BR> <BR> There are reasons for the lack of long runs. First, I was recovering from Buffalo. Then I ran several shorter races in June, and a half marathon in July. Then I rolled my ankle in late July, and spent several weeks limited in... Sat, 21 Nov 2015 21:26:26 EST