April 2016 Running Challenge
Replies
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4/14 2.94
I kept my pace at the slower end of my easy range range because I am so sore from my squats workout yesterday. I was pleasantly surprised how well my heart rate did since it was a bit warm out. It was a mostly enjoyable run today.
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Date.........Miles..........Total
1/4............Rest..............0
2/4............Rest..............0
3/4.............3.7..............3.7
4/4.............3.0..............6.7
5/4............Rest............6.7
6/4.............6.0.............12.7
7/4.............3.0.............15.7
8/4............Rest............15.7
9/4............Rest............15.7
10/4..........Rest............15.7
11/4...........3.5.............19.2
12/4..........Rest............19.2
13/4..........Rest............19.2
14/4...........3.6..............22.8
A really great run today, certainly a lot quicker than usual. Normally I go slowly down hills to get my breath back ready for the next hill but today I just let myself go. I thought this would make going up the hills harder but it was actually easier, I'm surprised at how much my fitness has improved lately.4 -
Rest/travel day today. Appointment day with the hip surgeon. I have 88 days of running left. I had to ask for another steroid injection. Least it'll (hopefully) keep me running for a few more weeks and my mind off surgery.
He said I was thin enough and thinks he can get to the pudendal nerve also *gulp*
*crossing fingers he leaves that alone*, I told him if he could free the sciatic I'd be elated... I'll have to stretch and do nerve glides twice a day for the rest of my life. But that's OK. I'll have an 8 inch scar across my a$s. That's not super cool.
Patiently waiting for Dr Toi's office to phone with steroid injection date.
Found the best yet, gluten free beer today. Daura Damm. May look in to regular massages, and see if my old local PT can help me stretch.4 -
I'd thought I had a workout plan laid out:
----- SUN MON TUE WED THU FRI SAT Wk 1: Rest - 9+ - 2.75/lunch + 5/evening - 2.75/lunch - 2.75/lunch + 5/evening - 2.75/lunch - 9+ Wk 2: Rest - 2.75/lunch - 2.75/lunch + 5/evening - 2.75/lunch - 2.75/lunch + 5/evening - 2.75/lunch - 9+
But the body has been weak (at least this week). I have a 10K race on Saturday, so I'm going to add some additional time to at least fill out the 9+, if not make up some of the evening miles I've skipped.
My question is - how far apart can the 10K and the extra miles be separated in time before they become 2 runs, instead of a long one? If I skip the awards (I'm certainly not getting anything), and head for a location to run the rest of my miles within, say, 30 minutes, will the body think of it as a single long run? an hour?
Once you stop running, EPOC starts to bring your body back into a homeostacious state. So it doesn't take long for this to happen (how long is dependent on the person but I would think much quicker than 30 minutes). Once this happends then you are getting into the area of a second run with already fatigued muscles.
0 -
4/14 - 8.3mi easy through a mountain range and across the Hoover Dam. Minimal vert (463ft). Very hot out. 86F there. But the sun was killer against the rocks. Nice running through the tunnels though! Oh ya... pretty much got sandblasted. Extremely windy! Good thing it was a easy day!
4/1 - Easy 10.1mi @ 8:25/mi
4/2 - rest.
4/3 - 1mi fun hike for views of SLC. 400ft vertical.
4/4 - Snowboard 41.8mi 30,000ft, descent (not counted on April total), 55.8mph top speed.
4/5 - 7.3mi mountain (steep) run. About 2,000ft vertical, 14:31/avg. Medium effort.
4/6 - Rest
4/7 - 4.5mi easy w speed bursts 8:50 - 5:40/mi
4/8 - rest
4/9 - Beginners Luck 25k trail race (2:53)
4/10 - 7.1mi on Black Mtn, 2,234ft vertical gain, 14:11/mi (PR)
4/11 - AM 9mi easy (8:41/mi) ---- PM 6.4mi trail (1,207ft vertical) -15.4mi total
4/12 - rest
4/13 - AM: 2.25mi Med w H bursts (6:59 avg). 2.25mi slow back. PM: 10.2mi @ glacial (9:05/mi) - 14.7mi total.
4/14 - 8.3mi easy. 463ft vert.
April total - 84.4 / 153mi1 -
4/01: Off, rest day
4/02: 12 miles, long and easy
4/03: 8K race - 36:36 (7:22 pace) - new PR! + 1 mile warm up
4/04: 4 miles, easy
4/05: 5 miles, easy
4/06: 5 miles total, 2 miles @ 7:38 (LT) pace (am)
4/06: 4 miles, easy (pm)
4/07: 5 miles, easy
4/08: Off, rest day
4/09: Half Marathon - 1:53:11 - treated as a long run with strong finish
4/10: 4 miles, easy
4/11: 6 miles, easy
4/12: 7 miles total, 3x1 mile repeats @ 7:19 pace
4/13: 6 miles, easy (am)
4/13: 4 miles, easy (pm)
4/14: 8 miles total, 5 miles @ 7:45 (goal HM) pace
Total: 89.54 miles
Overview:
Awesome tempo/pace run this afternoon! It was a lovely 56 degrees and sunny, and I finally got to run in shorts for the first time in ages! 1.5 mile warm up; 5 miles @ 7:45 (goal half marathon) pace; 1.5 mile cool down. Boy are my legs tired now, and it feels sooooo good. Looking forward to a much needed rest day tomorrow
Races I'm registered for:
04/03 - Shamrock Shuffle (8K) 36:36 - new 8K PR!
04/09 - Chi Town Half Marathon 1:53:11 - took it nice and easy
04/24 - Ravenswood Run (5K)
05/22 - Chicago Spring 13.1
05/28 - Soldier Field Run (10 miles)
07/21 - Esprit de She 5K
09/10 - Magnificent Mile Half Marathon
09/25 - Chicago Lifetime 5K
10/09 - Chicago Marathon
10/30 - Hot Chocolate 5K
11/27 - Space Coast Half Marathon4 -
4/1: Rest day!
4/2: 5 miles
4/3: 13.1 Caesar Rodney HM!
4/4: 3 miles with Joe to Go crew
4/5: Rest day
4/6: 10 miles (am), 6 miles (pm)
4/7: 7 miles tempo (am), 6 miles with Thursday crew (pm)
4/8: Rest day
4/9: 22 miles << Last super long run for this training cycle!
4/10: 10 miles
4/11: 6 miles with Joe to Go crew
4/12: Rest day!!!
4/13: 10 miles @ marathon pace
4/14: 8 miles (am), 6.4 miles with Thursday crew (pm)
This morning was a slog, but this afternoon I was cruising! It felt so easy, and I was running 1 min/mile faster on average tonight than on my earlier run. Plus I got to run with one of my teammates who's running Boston on Monday (looking to pace 6:27-6:33 per mile, WHAT!!), and we were cruising the first couple miles at a conversational 7:30-8:00 pace! I was shocked when my mile alert buzzed! That may be her easy pace, but I shouldn't be running that fast on an easy day! So we slowed it down after that.
I've got a 10 mile run to a 6k race on Saturday, and then the really-real taper starts. And the madness sets in. 2 weeks and 3 sleeps til race day!
Upcoming Races:
3/12: Run O' The Mill 5K: New PR! 21:55
4/3: Caesar Rodney HM: New PR! 1:40:13
4/16: River Horse 6K (Ewing, NJ)
5/1: New Jersey Marathon (Lots of towns, NJ)
5/15: Princeton 5k << social event, not racing!
6/11: Pacers Princeton Halfway Half (Princeton, NJ)
7/4: a fourth of july race somewhere!
11/20: Philadelphia Marathon (Philly, PA)3 -
@kristinegift - Yeah, running with someone who's faster than you can sneak up on you. You think you're running easy, and the next thing you know you're doing MP while the faster runner is in his/her easy zone. I've been the faster runner and the slower runner in that scenario, and I've learned that when I'm the slower runner I need to let the faster runner go.1
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April Running Totals (miles)
4/1 – scheduled rest day
4/2 – 13.31 easy
4/3 – 7.83 easy
4/4 – 4.59 easy 30 minutes + 4 strides
4/5 – 14.14 warm up + speed work
4/6 – 5.18 easy
4/7 – 11.45 – short warmup, long speed work
4/8 – scheduled rest day
4/9 – 7.30 speed work
4/10 – 11.67 easy
4/11 – 3.87 easy
4/12 – 7.78 warm up, speed work, cool down, commute
4/13 – 3.92 easy
4/14 – 7.30 warmup + light speed work
April total to date – 98.34
Nominal Challenge Goal – 200 miles
Real Goals: Taper well. Arrive at Hopkinton healthy. Run Boston well. Recover well.
Today's notes – 2 mile warmup, club pep talk, drills, then 20 minutes easy, 10 minutes MP, 10 minutes easy. This is the traditional speed work assignment for the Thursday before a marathon. It's enough to feel like a real run, but not enough to sap your energy for race day.
Ran a half minute extra on that 20 minutes easy, because I met up with a buddy and we got chatting. When I realized I was past time to accelerate, I went into the next lap and left him behind. He has strained abs and can't be running at my MP right now. He'll run Boston then take some time off for the abs to heal, and he won't run a PR at Boston. But we were figuring up projected time from some of the running he's done with me, and it's possible he could qualify for the 55-59 M age group even without running Boston as a race. This is mostly a pride thing, because he already qualified for Boston 2017 at Wineglass 2015.
Tomorrow's assignment is 30 easy minutes, same as yesterday's and Monday's. Saturday I get in my car and drive east without running a step. I should finish the week between 38 and 39 miles, the least I've run in a week since late October or early November. The nominal weekly target for the training plan is 45 miles, but in the final taper week it's okay to be short of that.
If I'm lucky, Sunday I'll get to do 20 minutes or so on the final part of the course. If I'm less lucky, the only course preview I'll get will be walking around the part of Boston where the race ends.
Yes, I'm going a bit nuts right now. That's normal in late stage taper. Come Monday, I'll be allowed to run again.
2016 races:
January 1, 2016 Resolution Run 7.5 mile (Mendon, NY) finished in 53:58
January 9, 2016 Winter Warrior Half Marathon (Gates, NY) finished in 1:30:59
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 32:32
March 26, 2016 Spring Forward Distance Run 15K (Mendon, NY) finished in 1:05:24
April 18, 2016 Boston Marathon (Hopkinton, MA)
April 24, 2016 Flower City Challenge Half Marathon (Rochester, NY)
May 15, 2016 Highland Hospital Lilac Run 10K (Rochester, NY)
June 19, 2016 Medved 5K to Cure ALS (Rochester, NY)
July 16, 2016 Shoreline Half Marathon (Hilton, NY)
September 18, 2016 Rochester Marathon (Rochester, NY)
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@MobyCarp It's been really cool and inspiring reading your posts about Boston prep....Maybe if I keep at running, I'll be in a position to BQ by the time I'm your age. All kidding aside, I learn a ton from all of your posts.2
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Got home from work today and grabbed the mail. I noticed a package in the mailbox with my name on it... Weird, since I hadn't ordered anything. Opened it up to find a 1/4 zip long sleeve shirt from the marathon I ran last month. Sweet! I thought the T-shirt that came with the race packet was all there was to be had.
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Date Miles today. Miles for April
4/1 REST DAY
4/2 14.3 miles - 14.3 <<< 13.1 HM + 1.2 warmup
4/3 REST DAY
4/4 4.2 miles - 18.5 << will try and get a second lunch time run in
4/4 4.0 miles - 22.5 << daily double, 3E +1HMP
4/5 8 miles - 30.5
4/6 4.2 miles - 34.7 << easy recovery 4 (taper week)
4/7 6 miles - 40.7
4/8 5 miles - 45.7
4/9 3.3 miles - 49
4/10 14.2 miles - 63.2 << 13.1 + 1.1 w/u
4/11 6.2 miles - 69.4
4/12 9 miles - 78.4
4/12 6.2 miles - 84.6 << daily double
4/13 6.2 miles - 90.8
4/14 9.6 miles - 100.4
4/14 6.2 miles - 106.6 << daily double
Upcoming races:
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4
Cotton Row Run 10K - 5/30
Firecracker Chase 10.2 miler 6/25
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afrench050612 wrote: »I'm wondering if there's anybody that could give me advice about organizing a 5k walk/run for my community. I coach Girls on the Run and also work at a library where our theme for summer is the library Olympics. I have been given the ok to have a 5k for the library but now I am not sure how to get the whole thing organized please message me if you have any ideas and they will be greatly appreciated!!
@afrench050612
http://www.parkrun.com/
http://www.parkrun.com/about/start-your-own-event/
Select your country and go from there.
I
parkrun!!!
2 -
Enjoyed a nice cool weather (but very hilly) 20 miler this morning for my last pre-marathon long run and got in a bonus "running late for dinner and the nearest Uber is 10 minutes away" 1.5 mile dash this evening. Managed to set my daily steps record as well (51,000) as a friend dragged me along for a hike through a park earlier this evening, so pretty happy with my day.
Looking forward to a well deserved taper for the next 16 days before my marathon. Just need to watch my intake as I'd like to be down a few more pounds, but recognize that dieting during my final week isn't a good idea.
4/1 - 0.5 mile (pre-lift warm-up)
4/2 - 6.5 miles (speedwork - 6 x 5 min threshold/1 min rest)
4/3 - 20 miles (8 super-easy, 7 easy, 5 mid-hard)
4/5 - 4 miles
4/6 - 8 miles (w. 6x1km repeats at 10K pace in middle)
4/8 - 2 miles
4/10 - 13.1 miles (Ironman Florida 70.3, 1:40:14 run, 5:07 total time)
4/13 - 9 miles
4/14 - 21.5 miles (20 miler + 1.5 mile late night run)
Total: 84.5 miles
Goal: 160 miles
Remaining: 75.5 miles
Upcoming races:
5/1 - Pittsburgh Marathon
9/25 - Ironman 70.3 Augusta
10/9 - Chicago Marathon (lottery TBD)
11/5 - Ironman Florida3 -
Taper Crazies are really hitting me hard.
Even swimming this week I rolled my routine way back and really feeling the need to RUN.
Travel day tomorrow, Jasper HM Saturday.
Course Map - Strava
Rest day Sunday. Monday and Tuesday hopefully I will be recovered enough to hit the Ski Hill and get a few Spring Runs in.1 -
April Goal: Run often
4/1 couldn't
4/2 4.05
4/3 3.15
4/4 ennui
4/5 snorkel 3.5 hours
4/6 6.30
4/7 3.65
4/8 5.81
4/9 rest
4/10 6.20
4/11 strength train
4/12 3.00
4/13 rest
4/14 3.96
Total 35.92
Upcoming races:
6/26 SHEPower Virtual 1/2 marathon
11/13 Las Vegas Rock n Roll 1/2 marathon
Ticker is my goal for 2016 and accumulation to date:
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1.4 - rest
2.4 - hike out to Frankenstein (missed cycling)
3.4 - 13.4 km - 5 super slow, 7 hills and stuff (new shoes!)
4.4 - Should have been gym, was rest.
5.4 - 8.4 km - hard time focusing on the run. Pace fine, despite a lot of stop and go.
6.4 - 5.7 km - 'fast' and ugly - PR'ed 5K
7.4 - missed run
8.4 - travel day to Paris too tired for catching up on running after the drive.
9.4 - 8.3 km in Versailles (pictures on Strava.) slow but up one point on VO2Max.
10.4 - planned 15 - leg was iffy, pushed to next day
11.4 - 15 km - should have been long slow run, actually PR'ed 10K (whoops, felt like a LSR)
12.4 - rest - travel to Switzerland
13.4 - Took the train up to Jungfraujoch and it was quite windy - the girls were not up to a hike at that altitude (they had to lie down a few times). Then a short hike on the way down when the train couldn't go further. No run.
14.4 - 5.2 km run with my youngest daughter, her first "dad run". I also tapped my toe hard during stretching and broke the IP joint capsule. It's 20 shades of ugly.
total 56 km April goal 140 km
Running thoughts: This place is the start of the Eiger Ultra. Would love to plan to do that in the future. Alas, and mountain running is going to be out this week with my screwed up toe - I might get in 5 this morning if th girls get up in time. I need a lot of flex work with my calves - I'm certainly seeing issues on downhill hikes.
2 -
I'd thought I had a workout plan laid out:
----- SUN MON TUE WED THU FRI SAT Wk 1: Rest - 9+ - 2.75/lunch + 5/evening - 2.75/lunch - 2.75/lunch + 5/evening - 2.75/lunch - 9+ Wk 2: Rest - 2.75/lunch - 2.75/lunch + 5/evening - 2.75/lunch - 2.75/lunch + 5/evening - 2.75/lunch - 9+
But the body has been weak (at least this week). I have a 10K race on Saturday, so I'm going to add some additional time to at least fill out the 9+, if not make up some of the evening miles I've skipped.
My question is - how far apart can the 10K and the extra miles be separated in time before they become 2 runs, instead of a long one? If I skip the awards (I'm certainly not getting anything), and head for a location to run the rest of my miles within, say, 30 minutes, will the body think of it as a single long run? an hour?
Once you stop running, EPOC starts to bring your body back into a homeostacious state. So it doesn't take long for this to happen (how long is dependent on the person but I would think much quicker than 30 minutes). Once this happends then you are getting into the area of a second run with already fatigued muscles.
EPOC lasts anything from 3-4 minute to 90+ depending on the activity.
It does not eliminate or reduce fatigue or training effect of a run by itself. Homeostasis isn't going to occur for quite a while with respect to micro damage, glucose loading, etc. and depends on effort and past training.
I wouldn't worry about the single run/mutliple run math. That's just humans overthinking things.
Just go run, get your miles in. It is one day of funky training. And even a 10 minute break means it isn't the same constant effort. Doesn't matter.
Whatever mile you haven't done in after few days (especially if you feel body or mental fatigue) are GONE. Forget about catch-up. Do what is on schedule or shift the schedule by a few days. Nothing is worst for the mental game than the idea one is always behind. Sure, it is fine to catch up for 2-3 days of changes or shifts but a whole week is a lot of work? That's going to drag you down.
Clean slate it and focus on the current and future running. Present day awareness.
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afrench050612 wrote: »I'm wondering if there's anybody that could give me advice about organizing a 5k walk/run for my community. I coach Girls on the Run and also work at a library where our theme for summer is the library Olympics. I have been given the ok to have a 5k for the library but now I am not sure how to get the whole thing organized please message me if you have any ideas and they will be greatly appreciated!!
@afrench050612
http://www.parkrun.com/
http://www.parkrun.com/about/start-your-own-event/
Select your country and go from there.
I parkrun!!!
Thank you!0 -
skippygirlsmom wrote: »afrench050612 wrote: »I'm wondering if there's anybody that could give me advice about organizing a 5k walk/run for my community. I coach Girls on the Run and also work at a library where our theme for summer is the library Olympics. I have been given the ok to have a 5k for the library but now I am not sure how to get the whole thing organized please message me if you have any ideas and they will be greatly appreciated!!
@afrench050612 check here: http://www.fleetfeetaugusta.com/resources/creating-a-race-guide This timeline will give you an idea of what you need to do and cover. Fleet Feet sponsors and runs so many races in our area and they a top notch.
Thanks!
1 -
afrench050612 wrote: »I'm wondering if there's anybody that could give me advice about organizing a 5k walk/run for my community. I coach Girls on the Run and also work at a library where our theme for summer is the library Olympics. I have been given the ok to have a 5k for the library but now I am not sure how to get the whole thing organized please message me if you have any ideas and they will be greatly appreciated!!
Ask for contact information for various race directors for some other 5K's and races in your area. Your local running store or track club may be able to help as well.
Thanks!0 -
1 -
Rest day today. Sadly I did not get a lot of sleep last night so hopefully I can fit in a nap or get some good sleep tonight for the HM tomorrow. It's been stressful with work and even the kids and all combined it meant I was awake at 3am and then logging on to get some work done (after coming here first). And now I am yawning, go figure. Maybe I just needed to post here to get some sleep?
4/1 - Rest
4/2 - 14 miles
4/3 - 5 miles
4/4 - 5 miles
4/5 - 5 miles
4/6 - 8 miles
4/7 - 5 miles
4/8 - Rest
4/9 - 13.1 miles
4/10 - 5 miles
4/11 - 5 miles
4/12 - 5 miles
4/13 - 8.3 miles
4/14 - 5 miles
4/15 - Rest
83.4/160 miles
Upcoming races:
4/9 - Rock the Parkway half marathon (Kansas City, MO) 2:30:17.6 new PR
4/16 - Garmin Wickedly Fast half marathon (Olathe, KS)
4/23 - Race for Hope half marathon (North Kansas City, MO)
5/1 - Buffalo Bell Stampede half marathon (Leavenworth, KS)
5/14 - Running with the Cows half marathon (Bucyrus, KS)
6/2 - Hospital Hill 5k 7pm PRE-RUN (Kansas City, MO)
6/3 - Hospital Hill half marathon 7am RE-RUN (Kansas City, MO)
9/25 - Broadway Bridge half marathon (Kansas City, MO)
10/15 - Kansas City Marathon 26.2 (Kansas City, MO)
11/5 - Jenks half marathon (Jenks, OK)
11/6 - Kansas half marathon (Lawrence, KS)
11/12 - Longview half marathon (Kansas City, MO)
11/13 - Gobbler Grind half marathon (Overland Park, KS)
11/19 - White River half marathon (Cotter, AR)
11/20 - Pilgrim Pacer half marathon (Lenexa, KS)
3 -
Runs this week;
Monday 3 miles
Tuesday 3 miles
Wednesday 3 miles
Thursday 3 miles
Today 4 miles
Total for April 54 Miles2 -
Ooh yes! Two kilometres today. Also, no stitch, though I've no idea what I did differently.3 -
04/02 9.30 mi
04/07 2.00 mi
04/09 3.10 mi
04/13 1.00 mi
04/14 2.60 mi
TOTAL 18.00 mi
GOAL 45.00 mi
2016 Races:
02/21 – Disney Princess Half Marathon – 2:38:29 (included 16 stops to either take photos of something or have my photo taken with something)
04/02 – Philadelphia Hot Chocolate 15K – 1:44:22 15K PR
04/09 – Yuengling Light Lager Jogger 5K – 32:40 course PR
04/16 – River Horse 6K
05/01 – Blue Cross Broad Street Run (10 miles)
08/06 – Foreman Foundation Chocolate Tour 10K
09/18 – Rock 'n' Roll Philadelphia Half Marathon
10/09 – 5,000 Yards Dash2 -
4/1: Rest day!
4/2: 5 miles
4/3: 13.1 Caesar Rodney HM!
4/4: 3 miles with Joe to Go crew
4/5: Rest day
4/6: 10 miles (am), 6 miles (pm)
4/7: 7 miles tempo (am), 6 miles with Thursday crew (pm)
4/8: Rest day
4/9: 22 miles << Last super long run for this training cycle!
4/10: 10 miles
4/11: 6 miles with Joe to Go crew
4/12: Rest day!!!
4/13: 10 miles @ marathon pace
4/14: 8 miles (am), 6.4 miles with Thursday crew (pm)
4/15: Rest day!!
Friday rest days are the best. Until I remember it's not the weekend and that I still have to get out of bed and start my day eventually.
Hope everyone has a great weekend with good races and happy runs!
Upcoming Races:
3/12: Run O' The Mill 5K: New PR! 21:55
4/3: Caesar Rodney HM: New PR! 1:40:13
4/16: River Horse 6K (Ewing, NJ)
5/1: New Jersey Marathon (Lots of towns, NJ)
5/15: Princeton 5k << social event, not racing!
6/11: Pacers Princeton Halfway Half (Princeton, NJ)
7/4: a fourth of july race somewhere!
11/20: Philadelphia Marathon (Philly, PA)
4 -
April
1-no run yet, maybe later
2-13.2mi
3-nothing
4-nothing
5-5.35
6-yoga tonight
7-nope
8-late night tonight(ani difranco concert), so no run this morning
9-nothing
10-nothing
11-4.27mi
12- slept in
13-yoga (foam rolling-esque aerial yoga)
14-nothing
15-hopefully later tonight
2 -
4/1- Rest
4/2- 6.23 miles
4/3- 4 miles
4/4- Rest
4/5- 4 miles
4/6- Rest
4/7- 4 Miles
4/8- Rest
4/9- 6.24 Miles
4/10- 4 Miles
4/11- Rest
4/12- 4.14 Miles
4/13- 2.2 Miles (first Wednesday Run)
4/14- 4.13 Miles
4/15- Rest
Rest day today, and glad of it. Stupid arch is still bugging me. it's like a mild ache right behind my big toe that sometimes radiates back. Really hope it's feeling better for tomorrow's long run. "Good" news is that the pain comes and goes, and hasn't gotten any worse.0 -
5 more. A little behind this month, should be at 55 today, hope to catch up
1
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