Lincoln Half

Recently, I postulated that being fit allows one to accept an open invitation to become an active participant of the great outdoors. I admit that I was mushy about nature.

But don't get me wrong. While I attempt to reduce my carbon footprint as much as possible, I haven't gone O/C on it. Yet. I respect nature, but I'm not about to retread my Nikes with old bicycle inner tubes and homemade adhesives concocted of honey, kerosene and egg whites.

And while it's nice to preserve and conserve, nature somehow manages to carry on, oblivious to the idiocy of what we inflict upon it. For example, time and time again soldiers journal that they hear birds singing among the most horrific battlefield scenes. I just don't get that worried about the future of life on this planet. It may not resemble what we have now, but it will endure.

So I don't obsess about it. In fact, I drive a car daily. Sometimes, it's for training or to enter a race. If I was gonzo - environmentalist, training and racing would be off my list.

But it's not. I enjoy being fit to enter races, too.

This past weekend I ran the Lincoln Half Marathon. The weather was perfect: 40 degrees, little wind and brilliant sunshine at the start. Such a difference in conditions from last year.

With the Kansas long course triathlon five weeks out, I approached this race as an opportunity for high end training. No taper. This included normal weekly workouts and a moderately hard 90 minute ride into a stiff north wind to Ft. Calhoun late Saturday afternoon. At the gun, my legs were not exactly fresh. But I remained patient and settled into a comfortably aggressive pace right above for the first half.

At the second half, I gradually picked up the tempo. The legs were no longer feeling heavy and cardio was strong. While others around me wilted at the 10th mile hill, my pace remained steady. I continued to apply more power throughout the race. The clock shows that my fastest miles were the final two at 5:58, 5:55. Overall, my final six miles (36:53) were a slightly faster than the initial six (37:09). In the end, I barely missed reaching a goal to run it in under 1:20 (1:20:37 chip), but that's OK. I'm very satisfied with how I ran the race.

It's also notable that my average heart rate throughout was 167 BPM. The peak of 182 that likely came as I approached the finish. 167 BPM is right above my lactic acid threshold, which I believe is a good sign for a half marathon. I may have been able to push it a little more, but that's fine for a B race.

What this shows me is that training has been effective. In many of my interval workouts and time trials, I've focused on starting at around 80-85% effort and gradually building power throughout the effort. I believe that this has ingrained into my muscles a race-day strategy that is becoming routine. Race experience also helped as I didn't get swept up into the rush at the start but patiently allowed the race to unfold as I envisioned it.

Aside from last year's full marathon, I've never run the 1/2 for a competitive split. Sunday's effort was a de facto PR that will still pose a challenge to eclipse in the future.

Finally, on a sidebar, Ol' Yeller made an appearance afterwards as I rode support for a colleague in the marathon. See! Look at the sippy cup I'm holding for my friend, Derek. What's funny was that while I was on the bike, a runner confused me for the special guest of the day, ultra-marathoner Dean Karnazes. I'm not kidding. This guy, who could've been hallucinating from funk-induced glycogen debt, starts yelling at me, "Dean! Dean Karnazes!" Um, no. Must have been the dazzling effect Ol'Yeller has on folks that caused it.

In the end, a good day of memories, racing and extended training.

Nature Boy

The past few weeks have been extremely taxing at work. That and my home PC's harddrive crashed, requiring a trip to the local computer store for a new HD and the tedious work of rebuilding the machine. Blogging and precious training time had to be sacrificed. Please accept my apologies for the silence.

Not too long ago, I joined Bryan, Mike and Joe for an 83 mile group ride along the scenic Loess Hills Highway to Glenwood, IA. Among the memories that persist from that ride came immediately after a ten mile ascent approaching Glenwood. With heart rates at red lines, we rounded the final bend in the road and came upon a pack of horses in a meadow. Without hesitation, they jumped up for the chase and galloped alongside us. Unless you've had a similar experience, it may be hard to appreciate the feeling of powering a bicycle alongside of a galloping horse. It was quite euphoric to say the least.

Regardless, it reminded me of a long run with brother Brendan a few years back in Wisconsin. While at a family reunion, my kid brother had a great idea to go for a nice little run, you know, to shake the legs out. I should have heeded the warning signs when I saw him triangulating the route on the five miles to centimeter Quickie Store map. Big mistake. That seven mile run ballooned into twenty in the end. In the midst of that weary slogging through Holstein country, Brendan caught the attention of a group of horses. It was on the clover filled land my father once farmed. I can still see him high horsey-stepping and clucking his tongue at them like it was yesterday. It wasn't having any effect, but he persisted doggedly. While bonking in glycogen debt, it was quite irritating. I was about to tell my Tarzan wannabe brother to shut it when he got the big brown male trotting. Soon, the rest of the pack was in tow. I had never experienced anything like that before. While that run was the first time I went more than 12 consecutive miles, it's the horses that I remember more than the big 20 or the aches and pains that followed.

I bring this up because nature is one of the many things that I can appreciate while being an active person. I'm mushy like that. Whether it's running with horses in Wisconsin or cycling beneath the shadow created by a hawk circling above Boyer's Chute, the great outdoors are more than merely accessible; indeed, you become an active participant.

31st Annual Lincoln National Guard Half-Marathon

*** For Immediate release ***
Lincoln, NE. We are pleased to announce the following special guest for the 31st Annual Lincoln National Guard Half-Marathon.

FEATURED GUEST: BRADY MURPHY
Come to the Embassy Suites Runners' Expo to:
* Hear Brady's comments about Dean Karnazes comments during Dean's morning and afternoon speaking sessions.
* Witness Dean Karnazes meeting Brady as Dean mingles with runners throughout the day.

In 2006 Dean Karnazes completed an amazing endeavor of running 50 marathons in 50 states in 50 days. The Lincoln Marathon course was his Nebraska stop on the 7th leg of this pursuit. Now he will return to participate in this year's weekend marathon festivities. He's also the dude that completed a nonstop 350-mile run.

But this is not about Dean.

Brady's career accomplishments have included:
* Winning the Sigma Phi Epsilon Run With a Heart 10K
* Winning the citizen's division Omaha Mile in 2007
* Finishing third (of three) in the bike race to the top of Dana College Hill
* Running a marathon
* Calculating how many tacos it would take to complete 350-mile run.

Running 350 miles burns about 45,000 calories, or roughly 265 of Taco Bell's best, which is about the same number of tacos I paid Munson to overhaul Old Yeller.

Corn Hole

As of stated previously, I am no longer just a runner. This whole triathlon training thing has changed my focus from simply training runs to multi-sport.

So it follows that I also have switched my race calendar. For example, over the past three years I've run the Omaha running club's 5K Blarney Stone. It's been a good base measure of my running fitness early in the season, but this time I decided to skip it.

It's probably a wise choice because the increased cycling mileage was perhaps too aggressive, inflaming the hamstring tendon in my left leg. That's my theory at least. So if I pushed it by racing yesterday, I could have aggravated that more.

I did go easier this past week by omitting the hellaciously-long weekend ride. I missed it. A lot. Instead, I did a cycling time trial. In itself this could have been risky but with the reduced cycling mileage (volume) and a vow to not push it too hard, I managed just fine. In fact, the good news is that the hamstring is definitely on the mend.

Less running, more cycling & swimming. Keep the long term focus. Don't forget to rest. These have been some of my mantras.

Oh yeah...Corn Hole? You'll have to ask Fredcube about that one. You see, my boy entered (and ran!) last year's Blarney Stone 5K --it was his first competitive foot race in years, possible ever. Anyway, when I pulled up a chair to get a post-race debriefing, Fred was engrossed in a heady conversation about the rules and etiquette of the game known as Corn Hole. Go figure. He then brushed me aside and curtly said to google it to find out more about it. He didn't have time for an amateur corn-holer. Well, I haven't followed his suggestion, so you'll have to google it or try to seek the advice from Corn Holer Hinsley yourself. Kissing the Blarney Stone will give you good luck!

Eee Too Co Fo Dat!

While running home from work yesterday, this dude slows his car to yell out the window, "Eee too co fo dat!!"

Fortunately, I was raised right. With a proper viewing of Airplane! to my creds, this cracker replied, "Ain't nothin' but a thaaang!"

Truly, it wasn't that bad yesterday afternoon. At 11°F it was certainly cold outside, but it was 15 degrees warmer than earlier that morning. And with the amount of heat generated when running and dressed adequately, it can actually be enjoyable.

But I can remember a time when I probably would've thought the same. Habitually walking in extremely cold temperatures without a hat and gloves will quickly reinforce the attitude that winters are not to be trifled with. But it doesn't have to be this way! Dress appropriately and the attitude will soon change.

It's also somewhat relative. What's uncomfortable to me is more likely bearable for a Minnesotan, and for a Minnesotan, an Alaskan, etc... Also, motivation has a lot to do with it. Plenty of people go skiing in much more extreme conditions, but ask them to consider going for a run outdoors in the winter? Forget it. It's like, no way, man...IT TOO CO FO DAT!!

Well that's all this honky has to say on this subject.

Golly!

5 Degrees of Steel-Cut

I've reached a new low temperature run at 5°F. Because it was warmer during the day, I didn't realize that it was that 5°F when I left for my commute home. Daaaaaaaang!

After about 25 minutes, my toes became a little numb and stingy. I'm pretty sure that this was a running-first for me. Now I know that one pair of wool socks and running shoes just isn't going to cut it in those temperatures.

Distance About 5 miles
Elapsed time: 38:19
Pace: 8 min/mile
Avg BPM: 157
Max BPM: 180
Calories: 522 from 35% fat

Clothing:
* 2 long sleeve tech shirts and a fleece vest
* black stocking cap & Thinsulate Fleece mittens
* Thermals and Nylon shell pants
* 1 pair of smartwool socks
* Nathan & Co Reflective vest
* backpack

Along the way, I passed Fred playing golf at the old Chili Green's. Nice form. I like your tuke. Fore!

Polar Training 2

Tonight's run home from work was the most enjoyable training run I've had since I can't remember when. Although it was 14°F with 18mph headwinds, I was dressed smartly. The 5.5 miles in the heavy snowfall accompanied by my crunching footfall was the tonic I needed to a stressful workday.

Now that was special.

Polar Training

0-10°F in the big 'O today? I wasn't going to let that get in the way of some serious training. So after throwing a bowl of warm steel-cut oats down my pie hole, this is what I did today: I went for a swim. After that I thought, what the heck, why not go for a run?

Workout #1: Swim 90 minutes
Masters swim workout at 9:00 AM at UNO's natatorium. This was the third swim practice the past week. 2600 yards in roughly 90 minutes.

Workout #2: Run 90 minutes
Time: 4:00 PM
Weather: 10°F, but thankfully no wind

Comments:
A 12 mile there and back route south along the keystone in mixed conditions of snow pack streets and trail with patches of bare spots and 3 inch drifts.

Eyelashes were caked in ice and water bottles were frozen after this 90 min run. That, and the balaclava had briny saliva in front of my mouth. Felt like I was being choked as it wouldn't pass much air through when I inhaled. Had to ditch the balaclava after 75 minutes.

Clothing:
Thermal under shirt & 2 tech shirts, a balaclava, tuke, gloves + liners, thermal pants and nylon shells. Just about right except for the problems with the balaclava.

Workout Goals:
1) Foot cadence at 180/min. Accomplished.
2) Heart rate < 160. Only went over 160 briefly on hills

Summary:
12 miles at 7:50 mile pace
1212 calories from 40% fat
Avg heart rate=150
Max = 167 on hill

Tomorrow: the revenge of the trainer.

A Primer to Winter Running

How to Run
Running in the cold winter is mostly about base mileage. You don't have to run fast. In fact, running fast in the snow is ludicrous and should be reserved for organized races in good conditions (see below). Winter runs are more about steady, fat-burning runs of low intensity. Trudging slowly through snow/icy conditions is also a lot safer. Plus, your body temp is generally cooler, so the risk of injury decreases if you're not hammering away. Instead, just shuffle along. When it comes to cornering, slow to a walking speed before taking a corner. Just think slow.

What To Wear
Just like anything else in the cold, layering is your best bet. But what to wear is a matter of personal preference and how much circulation your extremities get. Generally, on the core and legs I'll upgrade the layering with each 10°F below 30°F.

• I always wear a hat and fleece mittens below 30°F
• 20 - 30°F: two long sleeve tech shirts. Tights & nylon shell pants
• 10 - 20°F: a tech shirt and a fleece; add mitten shells
• 0 - 10°F: the same as above: add heavy mittens & liners; Balaclava.
• Less than 0°F: Slumberjack mummy bag with arm and leg cutouts.
  

When To Run
Thanks to the axial tilt, winter running is also about coping with the darkness. Darkness is a motivation killer: who wants to get up in the morning when it's both cold and dark, or trudge out in the evening darkness when the day is nearly done? Mentally preparing yourself for darkness can overcome the lethargy. Edit: And as Munsy will tell you, go out before eating, as your stomach will never have a chance to settle before your favorite TV show comes on. Once you get going outside, your drive will kick in. Next, because of the darkness, you've got to wear protective clothing. Get some press-on reflective strips for $3 from your local sports store and iron them to a long sleeve outer layer. A $15-$20 reflective vest is always a good choice. A blinky light also works. Just let others know where you are.

Where to Run
I avoid the sidewalk because it's usually a mess of packed snow, frozen footprints and icy dog-bombs. So if you're gonna run in the winter, your best bet is to run on the street. In fact, I run on the street year round due to the camber of the sidewalk. I recommend running down the center line because of this camber on the road. However, street running requires picking a plowed, non-busy route. Neighborhood roads are the best. Run against traffic and if it's tight, cautiously hop onto the sidewalk if necessary. A one or two mile route is really all you need as you can repeat it as often as you like. Here's a great example for you, Munsy.

Speed Work
Now if you're really nuts, you've done some amount of steady slow burning runs, you can incorporate some speed work into it. The Omaha Running Club Calendar is a good source for published races. For example, the BRC/OTR Lake Manawa Series 10K races at Lake Manawa are held on every other Saturday at 10:00 AM. They cost $3 to enter. Yes, $3. Medals are given to the top five in each ten year age group, so you're practically guaranteed some hardware, even if it's a no frills ribbonless jobby from Taiwan. Still, it's a race, and that alone is enough to ramp up the heart rate and get the adrenaline flowing. Every mile of the course is marked, your time is called out at the finish, and race results are immediate. Nobody sticks around for chit-chat due to the cold, so you can get in and out pretty quickly. Typically, about 10-20 people show up and they're real psychos from all walks and ages of life. On any give Saturday, you can be out-kicking a prepubescent boy for your PR and the win, or have your ass handed to you by a 60 year old female. It's also a good way to get some steady tempo runs in as it provides ample motivation.

Overall, be safe and cautious.

Afterwards, have a cup of hot chocolate or head down to Hardees for one of these.

You've earned it.

Sunday's Run

Another snowy run this weekend. Will the trails be plowed by then?

Place: Standing Bear Lake (132nd & Fort)
Time: 3:00 PM
Distance: 7 - 9 miles

One loop around Standing Bear Lake is 4.3 miles. We can double it or improvise. Invite others.

The Distance

Saint Ralph is an fantastic film for runners and non-runners alike. A great story line and a cool soundtrack, you should put this on your Netflix rental.

Back in 2004, I set my eyes on running the Omaha Corporate Cup 10K at the sub 40 minute mark. Having never been a runner -- no high school cross-country nor track -- I had no idea what this meant.

To my running resume credit, I had completed two 10Ks in my entire life, once after a night of drinking in college and another much later in life in 2001. Both were sub 50 minute efforts. How hard could it be to train and drop ten minutes over six miles? So I decided that I was going to do this one right. You know, with a proper training regimen and all. And with six weeks to gun time, I laced up and began training.

It was an impressive goal. I ran four days a week, three to six miles each time. I read an article on the benefits of interval workouts and managed to squeeze in two track sessions in the final couple of weeks before the race. I threw up after one of them.

On the morning of the race, I mentally recalled the vigors of my last six weeks and decided that I was indeed ready to go for the sub 40 minute mark. I managed to hold the pace for the first 5K, and then ... *BOOM* ... out of gas, I struggled in at 44:07. I was pissed.

It's such folly to look back upon it now.

But the dejection I felt from that let-down fueled the next step of my training. No longer a seasonal runner, I got the bug and started running as a habit.

A couple months after that race, another UP runner invited me to join his group in a nine mile outing in what was known locally as "The Distance."

At the time, all I heard were the words: distance and nine miles. Nine miles? You could have told me we were running to Wisconsin and back. Till that date, the furthest I'd gone in a single run was just over six miles. Somehow, nine seemed so incredibly far.

We went at a moderate pace and the miles ticked off with good company. The hill climb into Rosenblatt wasn't too bad. I then learned where the South Omaha bridge was before discovering the mysterious levee and its beer-toting hermits that lived alongside in shanties. Finally, the maddening steep grade of the Hickory hill was a preposterous way to end a nine mile run, but the sense of accomplishment upon its ascent was thrilling.

I'm sure I was tired afterwards, but just doing it simply unraveled the ball of mental knots that I preconceived it to be. Oh yeah, the endorphin rush of my first runners' high also did a lot in forgetting about the pains endured.

Running the Distance was an important milestone in my running life. What I saw previously unattainable was shattered and freed me to be no longer bound by my own limits. I began incorporating long distance runs into a weekly workout plan and sensibly added to the distance in small increments. I learned the paradox that to get faster sometimes meant to go slower. Most of all, running the distance converted me from a casual runner to an avid enthusiast in my own mind. I think that's what mattered most.

So what's your "distance"? Is it 5 miles? A 10K? A 7.42 mile run (and a 172 lb 36" TV being carried upstairs afterwards), 10 miles? A Marathon or an ultra? A particular race?

For me, it is defined as the distance you think that you would have never covered before. It the one that defines yourself as a runner.

7.42 mile run: Good job Munson!

You too, Bryan, but you're already a runner so it doesn't count as much. Sorry. File a complaint.

So we did 7.42 miles today at Lake Zorinsky. By the time we started at 3:30, it was 15°F, but Bryan would tell you that the wind chill made it feel 9. It really didn't feel that bad. In fact, I'd contend that 30°F on a bike feels a lot worse.

It was a nice long run around the entire lake with good commentary and occasional grunts about firing the snow plow guy from Bryan to help pass the time. Thanks for the run, guys. We should do it again soon.

By the Numbers
Total elapsed time: 1:05
Avg pace: 8:45/mi
Heart rate: 133 avg; high 158
Calories: 740

Oh yeah, Mike got the bonus workout of helping me lug a 36" Toshiba television upstairs at my house afterwards. No, this wasn't a flat panel job; it was the old school, fully crystal tube weighing about 200 lbs. Seriously--Thanks Munson!!

Once A Runner

More heart rate monitor training today, this time during a recovery run.

Conditions
Time: 4:30 PM
Temp: 23 F with 13 mph winds and 23 mph gusts
Wore: Knit hat, two long sleeve tech shirts, reflective vest, gloves, liners & running pants.

Workout
Warmup: 1 mi easy w/Emmy.
Main: 6.2 miles; 52 minutes

45 minutes in zone (75% max)

Max during today's workout=155 bpm

612 calories burned

8:23 mi pace avg

Comments
Emmy dropped a pretty big log 1/2 mile into it, slowing us both down as I had to scoop & carry. Bet I look pretty stoopid running with a bag of dog shit flopping around. Looped around and dropped Emmy off at mile one to continue.

Today's run was a moderate 6 miles. My goal was to keep the heart rate between 70% and 80% max. After yesterday, this felt easy. In fact, it took discipline to keep the heart rate below 80% max when climbing any hill.

Tomorrow's plan: AM weight lifting legs with goal to become stronger at turning the big chain ring. Easy run at lunch.

I Bet the Mavs Could Beat the Huskers, Part II

While mum's the word on Callahan and the state of Husker Nation, the Mavs sure are stirring up some hometown excitement.

I saw first hand at Al F. Caniglia Field what that means while running 1200m repeats with Gerald and Scott last night: new bleacher railings were being installed under the stadium lights for this Saturday's second round playoff game.

The lights were an added benefit for our Tuesday night track workout. One of the nice things about running is that you can do interval workouts well into late autumn without too much difficulty. Last night, it was 43 F with 81% humidity and a 12 mph N wind, feeling like 36 F. While I suppose that getting a decent bike workout in such weather can be done, it's so impractical trainers and rollers are used more frequently. Good options, but it doesn't compare with being outside. But you can go out for a run without much discomfort in these conditions while wearing a hat, long sleeve tech shirt, knit gloves and sweatpants.

If the winning continues, that crazy lady who complains that the Mavs should be on the World Herald's front page might just get her wish.

Suppose I built a large wooden badger...

Wow. Tough crowd. Thanks to Bryan for bailing me out with at least one comment. And to the rest of you: Your mother was a hamster and your father smelt of elderberries.

It wasn't really that bad was it? Nudge-nudge, wink-wink?
I mean look at the similarities! It's uncanny!

Ok. I'll put it to rest for now. I suppose it's one of the those things that just because I think is funny doesn't mean that it is for you.

Now go away or I shall taunt you a second time!

Fetchez la Vache! LHF Recap

Twong....mooooooooo!

I -- Patsy -- didn't actually run LHF this year. Sorry! Sorry! It's sad but true. After putting this splendid get-up together, all I could do was run around the old neighborhood while banging those coconuts together.

You see, the cycling crowd has brought out the race-entry slacker in me. When I went to register for the race online Friday afternoon, I got the following:

"Sorry: Register at packet pickup on Fri. Nov. 16 at Living History Farms at the intersection of I-80 and Hickman Rd in Urbandale IA.- 5 to 8:30 P.M. Fee will be $40 for the 7 Mile. No entries will be accepted on race day."

At $40 and no plans to spend the night in Urbandale Friday evening, Patsy stayed home. Maybe next year. I've got extra materials for more costumes...anyone care to join me as one of the Knights of the Round table?

Hey, if the suit fits, wear it. It's only a model...

I have No Shame

I ran home from work dressed like this today.

Happy Halloween.

Weekend Recap

Friday Night:
Ms Katherine and I had a big date. First, her swimming lesson was canceled due to a high school/club swimming meet at UNO. We stuck around and watched for a half hour before going out to dinner (Great Wall) and grocery shopping. Whew! What a date. If I said that we then went home and watched disc 3 of Heroes Season 1, would that be sharing too much information about my personal life?

Saturday
After house cleaning, Katherine studied while I took Emmylou to the park for an hour walk. Then, I went hunting for components for the yellow GT. Stopped by Bike Masters, saw Bryan's poster, and talked shop with the older guy with the British accent while he shoveled some mean looking stew in his pie whole. Among the bikes there, there was a $10,000 Felt TT. Meanwhile, NU was getting their ass handed to them on the shop TV. I then went to Powerpro sports to drool over some Honda Interceptors and Suzuki Bandits. It's funny: those bikes cost $6,000 and you get one helluva rush riding them. The highlight of the rest of Saturday night: Ms Katherine and I finished disc 3 of Heroes. You can stop here if this is too personal.

Sunday
Church at Glad Tidings in the morning followed by a trip to the Donut Professor.

Perhaps the Donut Professor could be the home of Shabbos +1 during the interim. Donut shop culture is like cycling anarchy: coffee made from dipping a brown crayon in hot water and artery choking deep-fried flour pucks represents an interesting dichotomy to livestrong. Just a thought.

Then, I did yard work. The highlight of the day was going for a 9 mile run from my house to drop off videos Season 1 Heroes discs 2 and 3 at the Blockbuster on Cass Street.

Along the way, I noticed a foreboding sign: "River City Hockey is now closed" on the shop's door. I liked Ted and his shop. Times are bad. It seems like small businesses are closing left and right.

The remainder of the weekend was spent on a walk with Emmylou, dining on take out Cantonese noodles from the Rice Bowl (four out of five stars) and studying with Ms. Katherine.

Congratulations. You made it to the end of this blog entry.

2007 Rodeo Run Omaha Mile

The inaugural Rodeo Run was a quick. In fact, Ryan Kleimenhagen from Madison WI was the best of the elites, running a sub four minute mile. That was sick. It was also the first time that feat has been done in a Nebraska road race. Congratulations, Ryan!

As a prelude to the River City Round Up Parade, the Rodeo Run Omaha Mile has the potential to be a great race. It has solid race organization, cash prizes for top finishers and a downhill course that will surely draw runners seeking a fast mile.

Speaking of which, this ol' boy still has some kick. Thanks for the genes, Mom & Dad!

Oh I forgot to mention that I won the citizens race.

Kudos to Team Nebraska Brooks for hosting this event. Official Results.

2007 Omaha Corporate Cup 10K

This year's Corporate Cup 10k was the watermark event for many local competitive runners. It was for me at least.


Take a look at that fella in the front row!

On a redesigned and even flatter 10K course with near ideal racing conditions, I set a new personal 10K record.

I had little idea that I would run like this. I thought I'd do well, but a PR?

You see, this year I cut my running training mileage in half to cross train for triathlons. But while swimming has helped cardio strength and riding has maintained endurance & leg strength, I was clueless about pace since I haven't run a pure foot race since my last marathon.

What's more is that it actually felt good. In fact, I've done training runs that hurt a lot more. Relaxed for the first three miles, I didn't start laboring until the 6th mile. There might have even been smiles on my face from time to time.