Tuesday, August 4, 2009

Burning River 100

After 8 weeks recovery from the OD 100 I laced up the Asics 2140's for another 100 attempt. My mileage the last 8 weeks was between 0 and 47 miles per week with my long run being a few 10 milers and one 12 miler with Anne on the C&O towpath.

So how long does good training stay in your legs?? hmmm. Since the Build up for the MMT 100 I have done no speed, no hills, and no runs over 12 miles other than the 65 miles at MMT May 18th and the 100 at OD the first week of June. That is probably pushing it. I guess it was enough though, as the BR 100 I ran august 1st ended up being one of my best 100 runs ever!

I had zero stomach issues and nothing but smiles and good times for 94 miles. The last 7 (it was 101 miles) sucked a bit. I was ready to be done and very tired, but hey that is a LONG way. I ended up running 22:33 on what I would consider a pretty tough course. Harder than RR, UM, VT, AT and about the same as OD but slower due to the muddy footing and more trail miles.

BR 100 has it all, and reminded me of MANY of my favorite races. Such as:

1- the amazingly cool tour thru rock formations in the "ledges" section (mile 70-ish) was like Laurel highlands

2- the miles of curvy, rolling hills, and real nice single track was like BRR 50

3- The amazing big grassy hill at 75 was like those around the KT aid station at hardrock...just without the altitude

4- the farm houses and horse farms and quaint towns and crappy footing through a farm field reminded me of the VT 100.

All in all it was a first class race from the pre-race dinner and brief to the course, course marking, aid stations, volunteers, and RD. Two thumbs up!!!!

Back to old school

Okay so I took 2 months off from the blog. A couple of good runs in there since MMT.

3 weeks after the MMT disappointment I went back to the Shenandoah's for some redemption at the original Old Dominion 100. Wow what a race. lots of dirt roads in the beautiful valley, just enough hilly rocky trails to make you feel it, but not too much to make you hate life. and presto! a nice 5th place finish in 21:20

This was a return to old school running for me.......

1. Drove out the Day before after working a full day
2. Missed pre-run dinner and briefing- ate subway for dinner
3. slept in my car
4- Had no crew
5-Had no pacer
6- did not put out any drop bags
7- carried 3000cals worth of gels,blocks,sharkies with me
8-carried 2 battles and used my Nathan vest
9-nibbled off all the aid tables, but not too much
10-had mild stomach trouble in the heat of the day- backed off the pace and pushed hard again when it passed.
11- bonked a bit after crushing the big hill (miles 75-83- in 2nd best split)
12- finished my 17th 100 in one of my best times.


Sunday, May 17, 2009

MMT 2009

First off major props to Karl and Amy for some amazing runs at MMT! Karl proving yet again when it comes to 100's he is the man. As for me what can I say:

2003, 2006, 2009 = MMT 100 DNF!

Yikes 3 strikes and I am out! I shoulda stopped in 2002 after my 3rd finish in 3 years at this tough race. Despite training mainly on roads and bike paths the last several months I wanted to run well at my VHTRC's premiere event. I gave it a good go, but the course (and weather) ate me for lunch so to speak.

Super Pacer and crew Bryon Powell had it right when he said "know thyself". For me in the 2000-2002 years I was a rock-hopping trail runner. I went hiking a lot and when given the chance I always chose a long slow trail run on death rocks over a quick road jaunt. "we are what we repeatedly do"....... In those days the trails of MMT were not that bad. They were what I ran on all the time. These days all my running is on roads, bike paths, and the C&O canal towpath....not the proper place to develop the muscles and specific strength needed for Masanutten. By 30 miles on Saturday I figured that out. Dead quads, shaking gluts and cramping calves were my undoing. And full disclosure the idea of walking all night in the cold pouring rain was something I could no longer stomach. I have walked in my far share of 100's (including the 2000 MMT 100 (injured - 15 hrs for last 35miles), and most recently my 46:45 Hardrock... but I am not a fan.

Since the first 24 miles of MMT is almost an even split of road and trail my legs felt pretty darn good. I started conservatively running thru the first crew access point (8.7 miles) feeling happy with 90 minutes of smooth running in the books. I was taking in 200 + cals and plenty of water each hour. (powergel, clif shot blocks, and sharkies)

Climbing up Habron gap my lack of "climber" legs really was showing and despite continuing to move up through the field and passing folks I just couldn't get over how bad my legs felt on all the climbs. The flats and descent were great and I was moving well there. As the day wore on and I rolled into Camp roos it really started to get hot. Leaving Camp Roos at noon and climbing into a burned out section of the forest (canopy-less) was a bit much and my stomach stopped draining. Energy and salt intake slacked and the pace slowed. By the time I had gotten along the ridge line that is Kerns mtn I had to stop and sit a few times just to have the strength to keep moving.

Then I hit the road and wa able to run sub 8:00 miles down to the visitor center. Once there the heavens opened up and huge rain and thunder soaked us all. Climbing up bird knob my calves and hamstrings were cramping and I began tossing down the salt tabs in an effort to get some balance back with my electrolytes. I passed the 52 miles point in 10:43 and had to sit on a rock for 6 minutes to let everything settle enough to continue. Good buddy Joe Clapper came upon me and together we made our way down to 211east.

A shoe and shirt change there did wonders for my comfort level but within 10 minutes the second huge down poor was upon me and my spirits hit the lowest low yet. These things are supposed to be fun! This is not! I struggled on and again ran okay on the downhill and road section heading into gap 2. There I let my crew know I wanted to drop but was convinced to "go one more" and made it to the next aid station with Bryon pacing me. I still felt like I had given all I wanted to give on this day and took off my number at the 15 hour mark. :-(

I have been at this game for a long time now and have many 100 dnf's to my name (16/28 finish rate) but honestly this one hurts the least 2 days post run. (mentally....physically I am sore as hell and could barely do my job today)

BUT! my app for the OD 100 goes in tomorrow. dirt road racing here I come!!!!!!!!!!

Thursday, May 7, 2009

Tapering Down, & A Look at the MMT Field

Last week was a strong one with 61 miles and a few solid runs. I continued my pattern of bigger runs followed by days off. What can I say I am an obsessed person who is lazy.....seriously contradictory I know. A few key runs lately:

26 miles- 4:22- trail
10 mile trail loop course record with 5:41 uphill mile on dirt
11 miles- asphalt bike path with a 5:28 mile with commuter pack on
12 miles on dirt in BIG rain through mud in 1:25 feeling good

Starting to really rest now. I want to be sharp next Saturday........ lots of competition in this years race. It will be hard to tune in to me and turn out all the others.

a short list of some top contenders:
Former Champs: Karl Meltzer, Todd Walker
Former Runner ups: Keith Knipling, Joe Clapper, Myself

Super stars:
Bradley Mongold - my pick to win- faster at 50k than all in the field and strong enough to run 4 back to back to back to back 75 mile days....report here....he also hunts Kodiak bears with a bow n arrow.

Glen Redpath - finished top 3 in 6 races already THIS year! maybe raced out?
Joe Kulak - GS and last great race fastest ever...can never count out
Adam Casseday - super strong in 2008
Mike Mason- Wasatch cheetah buckler

Lesser known folks who will factor up front:
Jeremy Ramsey- 2008 Hellgate 100k champ and Horton Tough Guy
Ryan Henry- puts in 107 mile training weekends, finished the 142 mile DOUBLE MMT ring
Mario Raymond- Top 10 guy previously
Nathan Echols- always runs well
Chris Reed- ready
Steve Burton- Super tough guy with good speed
CJ Blagg- Top ten man with Georgetown track speed
Gary Harrington- NH mtn runner/hiker stud

Over 50 studs who will run faster than 25hrs:
Jeff Wilbur
Joe Clapper
Mike Broderick
Tom Corris
Marlin Yoder

Womens Race:
Amy Amy Amy!!!! Girl is amazing.. Amy Sproston - runs 22-23 hours this year

Tuesday, April 28, 2009

A Day Well Spent

I took a day of vacation today! In 2009 I have worked everyday. No holidays off, no inauguration day off, no snow/ice days-when no patients showed up anyway-and 80% of the staff "couldn't make it in", no nothing off. But today was a great play day! I pretended I was a pro athlete. I awoke leisurely, walked my dog, ate a healthy breakfast, watched some TV, got around my gear, then headed out for a 26 miler on the trails. Upon finishing I got a nice sandwich, a big gulp soda from 7/11, had a shower, took a nap, and now am blogging. What a great life this would be!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

This run was my last big training effort for the MMT 100, which is now a mere 18 days away. I got in some rock hopping along the potomac heritage trail. I ran in the heat and humidity (and horrible pollen) and then got on the C&O tow path for some miles with nothing in the tank. During the entire 4:22 of running I only ingested one 200cal sleeve of clifshot blocks. Hungry "bonk" runs are great for training the old body (I did turn 35 on Sunday) how to mobilize and burn fat. I am getting very efficient as I was not really suffering that badly and was able to run 8:45 pace the last 14 miles despite taking 60sec walk breaks every mile.

I am excited, and let visions of rocking the night section of MMT play in my head the last few miles today.

Sunday, April 26, 2009

Hills, Heat, Humidity, Horrible Pollen = MMT

The 4 H's were in effect this weekend. Wow!

This weekend I went out and got in some good MMT training and actually did a hill repeat workout for the first time in a long while. I managed to run 12 x 2-4 minute long hills here in Arlington. It ended up being over an hour of constant up then down then up then down running on a concrete sidewalk. Not rock hopping for sure but actually physiologically really good. Not to mention that it was 85+ degrees.

The whole workout had me thinking back to 2001 when I would routinely run the 1.4 mile blacktop loop on O-hill on the UVA grounds. My best workout ever was a 10x loop workout done in April the week of BRR 50 and the Monday that the Barkley was finishing up. Read below for a flashback...............to April 2001.............


With the continued Barkley updates a fever began to bubble inside me and I knew there was only one thing I could do to stop the trembling and that was to go for a run. After spending 2 miserable hours on Sunday jumping streams and freezing in cold rain I cut my run short and
felt like a punk. Good thing I did not go down to Barkley, I am not ready for that.... So as redemption or Self punishment, or maybe as a way of proving me to myself? I planned a killer workout for a Monday evening run.
I headed onto campus and settled in to a nice warm up 2 miles to the base of Observatory hill. This is no "big hell" but it is an impressive climb with a nice downhill. In total a 1.4 mile blacktop loop. I started my watch and sprinted off climbing strong, trying not to over run early as the climb takes 6:00 and gets me to my max HR before I begin the 4min. downhill to complete the loop.

I crested my first hill in 5:38 a new PR... wow, I am fit, but way to excited..."get control Loomis".. I say to myself and begin the eccentric quad busting downhill part of the loop. I reach the bottom completing loop number one in 9:31. The fastest I have ever run. I continue on with out stopping, attacking hill number 2 with my thoughts on David Horton and Blake Wood approaching the finish in TN as I run. Wow, what great runners! 58 hours of continuous movement on THAT terrain. Unbelievable. I crest the hill in 5:44 and continue around, loop 2 done in 9:37, Loop three goes well and I am amazed at my consistency: 9:40. On loop four I begin to feel the effects of the lactate build up and my stride shortens. It is a huge effort to maintain this pace. But press on I do. I study the cars parked along the road, watch a mountain biker fly by on a trail
next to my road loop.

I begin to blank out, to turn off the pain, to move without effort. Detachment they call it. "The Zone".. feels like floating. Loop 4 done in 9:36, loop 5 in 9:35, on loop 6 I am no longer a human being running. I am a machine. My legs and arms propel and pump without my telling them
too. My mind is in ultra-tolerate mode. The pain will end soon, just continue, I tell it. The noise from my panting breath is almost a surprise and every now and then I come back to grips with how hard I am actually running. Wow, this is a great workout! Wait, what David and
Blake are doing is great, this... this is kiddie stuff. I run harder.

Loop 6 done in 9:34, I tell myself you can quit now, you have never done a workout this good before, anything more will cross the line between training you will recover from and overdoing. I continue on without a hitch; loop 7 in 9:33. I feel a blister forming on the downhill from all the continuous sliding forward with each pounding footplant. Bad socks. I block this out too and think about the chafe I am experiencing. Huge white salt line mounds are now forming on my
shoulders, and my face feels gritty. I can taste the salt on my lips.

I am over an hour in to the workout now and feel a bit hungry. My throat is soooooooooooooo dry: my tongue a cotton wad. Loop 8 passes and I reach that point where David has talked about where you KNOW you WILL finish, just not sure how long it will take....the way he felt in
'98 barkley before getting lost... I think of them now, they must be close to touching the gate.
I begin Loop 9 and feel my bad calf getting tighter and tighter on the steep climb, my hamstrings no longer allow me to stride out at all. I must continue though.... I am so close. The 9th down hill hurts worse than the up as my quads are shredding apart. One more, I think, as I look at the 9:38 split.

Charging into the last loop I sight a mountain biker ahead. She is on my hill! on my ROAD! I become possessive and really sprint off after her. I have passed the half marathon split in 1:28..not bad since it has 3,000 or so feet of climb. Somehow I find it in me to go just a
bit faster and 10 feet from the top I catch and pass her. A small victory sure, but hey life is all about SMALL victories. It is all down hill from here now and I pound on down for the last time. Loop #10 complete in 9:23............... my fastest ever.

14 miles of hill repeats.. I am done.

During the cool down jog home I have to stop and walk. I am wrecked. Hmmm have they finished yet??? I can't wait any longer and as soon as I get home I call Steve's cell phone and actually get him there at Frozen head. They just finished! he says. Wow, I am close to tears as
David says "It was hard..Real hard" when I congratulate him. Why do we do the things we do????
Does Pain=peace, does stressing oneself to your limit allow you to "find yourself"? Are we really more HUMAN when reduced to a weak, shaking, staggering and starving heap?????

I contemplate all this as I lay on the floor trying for 4 full minutes to take off my shoes. I have no idea. I Just know that on days like this I am happy to be alive and I to understand what
that truly means. I think the realization of what we are actually capable of is all that really matters.

Sunday, April 19, 2009

Bull Run Run #5

Sun- 10.5 miles- route record 1:25- one strong mile= 5:51
Mon- 10.5 miles- easy
Tues- off
Wed- 7 miles easy on treadmill
Thurs 4 miles AM, 11 miles PM, 4 mile walk evening
Fri- off
Sat- 50 miles- 7:34 (8th/314 @ BRR 50)

While I have done a lot of races over the years the only race I have ever completed five times is the VHTRC's signature event the Bull Run run 50 mile. And this happened yesterday underneath a beautiful blue sky with temps climbing all the way to 80. This course is beautiful, close in, superiorly well managed and is the absolute perfect fit for my skills as a trail runner with road runner speed tendencies.

This was to be a biggy race for me in my build up to the MMT 100. However, I did not want to taper as I still need some big mile weeks heading into MMT. I also wanted to take some self induced pressure off by going into the event a bit tired. Then if for some reason I did not run well...its because I was tired and not because I suck:-) ....So with a strong week under my belt I toed the line with 300+ others Sat. morning feeling pretty good but not super peppy.

As always the first 5 minute loop at BRR is really fast as all the guns take off to sort themselves out before the single track trail narrows the field down. I tried to get out strong without breathing heavy and managed to hit the trail around 17th or so. I quickly settled in and began to do some walking on some of the early steep climbs while those around me continued to press. Soon a few more folks passed me including first women Amy Sproston and VHTRC legend Derrick Carr. Derrick is a great guy and super consistent runner and when he sarcastically asked "is this a 50k?" I knew the two of us were on the same wavelength. I settled in with him and we would run together for the next 3 hours.

Compared to the runners around me I tend to run at a faster pace, but stop to walk for longer breaks and more frequently. This was true with Derrick and superstar senior Mike Campbell (who managed to run an insane 8:06 at age 59!) We all leap frogged back and forth as I took my walk breaks, had two off trail pit stops, but then would bomb all the downhills at 6:00 min pace in an effort to beat up my quads and would catch back up.

The miles rolled by and after falling to as low as 23rd place we began to work our way up through the field. After the first 16.6 miles of out and back we arrived at the start/ finish aid station at 2:24. Memory of last years too fast early start and sketchy math told me this was likely a really good pace. I felt very comfortable and my stomach (despite the pit stops) was feeling fine. I was eating shot blocks and sharkies every 20-40 minutes and drinking just water with salt tabs on the hour. All was going well and we rolled thru the next ten miles at 9:00 mile pace despite the challenging terrain of rolling hills.

My brand new Asics 2130 trail shoes felt fine, but needed a tightening up of the laces around 20 miles as I felt like my toes were sliding forward in the shoes too much. This did the trick and I had no foot issues the rest of the day.

After reaching the amazingly decorated wolf-run aid station (26.1 miles-3:49) I knew I was going to be able to have a sub-8hr run if I could stay smart and not fall apart. Temps were hot and I began drinking a cup of something at each aid station in addition to filling my bottle. Leaving this aid station I really felt great and began to press a bit more as we continued to pass some runners who were now beginning to fade in the heat and from the overly quick early pace. Around 28 miles I left Mike and Derrick for good and began to chase after Amy and good buddy Keith Knipling.

Approaching the infamous do loop I felt strong but hot. The super folks at the aid station told me I was mere 10-15 minutes behind and this news further fueled my fire to "chase em all down". I had reached the start of the do loop under the 5 hour mark and continued to think that something in the 7:30-8:00 range was definitely possible. The do loop is ugly though and all the leaves and poorly laid out trails are confusing and frustrating. Being toward the front of the field this year no trodden path thru the leaves was evident making the route finding more difficult. I could not wait to leave the loop knowing I only had a short bit with better footing yet to go.

Once back at the aid station having see no one in the loop I was excited to hear I at least made up time on those in front, but a bit bummed to learn I still had nearly 15 miles to go. It had to be less than that!?! I shoved off feeling strong and running with purpose. some of the next miles clicked off at 8:30 pace. At Fountainhead I learned I was now only 2 minutes back and was encouraged by the "you look great" comments. I continued to press and hoped that by wolf run I would catch someone in front of me. No luck.... but once there the volunteers told me that someone just left. So as fast as I could I again gave strong chase having now covered 40 miles in 5:59.

5 minutes later I began to see folks in front of me. I got one, then another, then a third. Then after passing super photographer Aaron S and crossing yet another stream I finally caught Keith. We chatted a bit and I pressed on with his knowledge that Amy was "just ahead". Two minutes later I caught a glimpse of her. She was brightly dressed in pink as part of the WUS-pink mafia team. Two more minutes and we were running together.

Having really red-lined a bit the last 4-5 miles I had to tone it down and settled in with Amy thinking that I would recoup for a while then continue to press on for more places but the pace she was setting was damn fast! She was destroying the BRR course and in its 17 year history no other women besides the legend Anne Lundblad would run the course as fast as Amy.

We stayed together for the next few miles with me again walking more of the ups-- falling behind--- only to pound quickly the downs and catch back up. The heat of the day was beginning to really suck and I kept getting twinges of cramps in my calves and anterior tibialis's. I swallowed my last salt tab, ate my last shot block, and hoped for the best. At the last aid station (6:40) we had 5. something miles to go and I knew we could break 7:40. Rough and slow footing trail remained along the river but Amy's desire to set a PR on this course was strong and together we toughed it out finally reaching the last big climb. A strong hike to the top and run on in brought us home in 8th place overall in 7:34. A mere 2 minutes of the CR for her and just 11 minutes off my best on the course from 2001.

At the finish I had no appetite, felt ridiculously hot and thirsty, and had my pec muscle cramp as I gave a celebratory fist pump. Ugh! What a day! All in all I could not ask for a better tune up race and feel pretty confident now heading in to MMT. In 2001 and 2002 I managed top 8 finishes at BRR and followed these with top 5 finishes at MMT. These days MMT is more competitive but I do think a sub 24hr race there is within reach.

Now the question of what to do next weekend for my last big beat down training effort remains.

Saturday, April 11, 2009

Pounding it out for 40

Well after a poor week with tons of work on the house but only two run days (15 miles each day) I got myself out on the Potomac heritage trail and the C& O canal for a strong 40 miler in 6:25. The last 28 miles were all under 9:00 miles. I did a 60sec walk break at each mile marker but managed to run steady 8:50's pace. That was very encouraging. During the 40 miles I took in 1100 calories and never felt hungry or bonky at all. A good sign of efficiency.

I did get in a strong 15 miler cut down run with the last 7 miles in 7:50, 7:40, 7:30, 7:12, 7:02 6:52, 6:39. Problem with the fast stuff is it kills my calves for two days following.

Hoping for a consistent week this coming week with a biggy on Saturday the 18th. Bull Run Run 50. Goal is a sub 8:00 finish, and a strong showing by my Wahooligans team.

Sunday, March 29, 2009

National Marathon

Okay this post is week late but I've been busy...

Last weekend Anne and I toed the line in front of the Wash DC Armory for the National Marathon. We would tour parts of DC I had never been to and enjoy beautiful clear skies and little wind all morning with 34-45 deg temps. The result? A whopping 9 minute PR for Anne and nearly equal 1/2 splits. SUPER!

We began a marathon build up in January switching Anne from 3 days a week of running to 4 and jumped right in with a 13 miler January 1st. Most of last falls Richmond marathon base was still in her legs so we built quickly with long runs coming every 2 weeks. Runs of 15, 18, 20 , 20, and 22 followed with each consisting of a 30sec walk break at each mile marker with an average pace per mile around 10:00. For race day after reading Galloway's suggestion of a 60 sec walk break I decided to compromise and do 45 second breaks on race day. No pre -determined mile pace was set up and we just ran home she felt. This resulted in us running in the 9:30's with the 45s walk break included. The miles ticked by and her freshness remained. She hit a gel at miles 5, 9, 13, 17, and 20 which allowed her to keep from bonking out. Reaching the half around 2:05 gave me confidence that the sub 4:21 and 4:15 goals were a definite possibility and maybe even 4:10. With a couple pit stops and some tough hill miles in the 2nd half we ended up running a slightly positive split but managed to run the last 10k in under 60min and the last 2 miles at sub 9:25 pace.

Officially we finished strong in 4:12:04 which was fast enough to make my own legs hurt.

The house projects have really geared up and my "one focus at a time-obsessive personality" let those take priority over my running. So I only logged 49 miles last week and a mere 35 this week. :-(

For some reason I always fall in to a 3-4 run days a week pattern and end up averaging like 12 miles per run. Not sure why. I did manage a 4 mile AM ---busy work day--- then 16 miler PM run home on Friday which really wiped me out.

Now with March nearly over it is time to get in shape! Higher mileage, more frequent runs, hill work, and some speedier days to come I swear! Next race Bull Run 50 April 18th.

at least the house is looking better :-)

Sunday, March 15, 2009

Elizabeth Furnace 50k

Sunday-off- Painting
Monday- 4 miles
Tuesday- off- painting
Wednesday- 12 mile tempo- 1:26 miles 8-11 in 19:17
Thursday- 2 miles (blah speed KILLS!)
Friday- 4 miles
Saturday- 31miles- 6:32

This week the long run beat downs continued with some specific hilly-rocky- crazy running on the Massanutten mtn trails themselves at the EFA 50k. Unlike last weekend the day stated off cool and cloudy with temps in the 30's and the forecast for rain. Luckily it held off for 5 and a half hours and then only drizzled. Not until the last 10 minutes of the run did I really feel like I was getting wet.

The goal all spring has been to continue to get stronger and keep in touch with the ugly footing of trails without getting too sore, tired, or injured. So far I have managed that, but I have had to back off the mileage during the week. This week was true to that form plus the daylight savings time switch was of no help. I hate getting up in the AM at 4:50 to make it off on my morning 4 mile run commute into work...and when my body feels like it is really 3:50......it just did not happen Monday-Thursday.

Yesterday on the run my hamstrings felt last weekends 50k, but the quads were strong and felt fresh. I think they are finally over the Reverse Ring run of 3 weeks ago. Once Mike Bur had said the "go!" command I went to the front with Sean Andrish, Brian Schmidt and Will Weidman running the orange blaze trail from signal knob parking strongly. Soon I was by myself with Sean, Brian and Will off the front and the rest of the pack stretching out behind. I settled in and soon found myself running with CJ Blagg and Joe Clapper. We would end up staying together most all of the day. All of us are prepping for another go at MMT 100 with dream goals of cracking the 24hr barrier there. Conversation was great and the pace just right. I still fall behind while walking the climbs but am gaining fitness and have no trouble on the flats or downs and am beginning to be able to run some of the ups.

To stay with these guys I had too after a pit stop and missing a turn 23 miles in. I needed to catch up to them climbing up Sherman gap. ugh! Hills are tough! After making our way up Sherman, sure-footing the ridge line and beginning the fun descent we had John and Jack come up and sprint on by with 2 miles to go. None of us felt like giving chase so we didn't and ended up placing 4,5, and 6th in 6:32. Last time I ran this course it took me 8:30! Nice run.

The next phase of training will focus on contueing to gain some speed and fitness. I need to increase the weekly mileage back to the 70 mpw range and really need to make sure I start doing hill repeats at least once weekly. To break 24hrs at MMT you have to run some of the climbs. Plain and simple.

Next weekend Anne and I will be touring the street of DC in the National Marathon