May 2016 Running Challenge
Replies
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05/03 4.1 miles
05/05 6.6 miles
05/07 3.1 miles
05/08 10.5 miles
05/11 3.1 miles
05/12 6.6 miles Nice gentle run with a mini sprint at the end just to stretch out the legs
05/15 9.6 miles Last long run ended up a bit short of planned mileage legs just didn't fancy it, now into tapering for my first half can't work out whether I'm nervous excited or both
05/29 Edinburgh Half marathon1 -
Way behind on the thread, just marking this as a catch-up and trying to get myself back in my groove.
May 1 - 17 km run.
May 3 - Light parkour 2 km run.
May 5 - 8 km slow & gym.
May 6 - 7.5 km slow & yoga.
May 7 - skipped bike ride.
May 8 - 19.2 km mixed. 6 km hike.
May 9 - Rest
May 10 - 8.3 km tempo
May 11-16 - Rest & lost runs. Zero point zero.
Total 62 km goal 120 km.
This week was supposed to be a recovery week with lower mileage - but not zero. Ugh. My training just crashed for the week and other things creeped in - travel, etc. Looking forward to a restart this week.
Hope you are all meeting your goals and having great races.
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Would it be very crazy to do two 10k races in one weekend?
I just signed up and paid for a 10k on Saturday afternoon. On the way to work this morning I passed a poster advertising another 10k on Sunday - in the neighbouring village! I would have to decide pretty soon - that one starts in France, which would mean I'd have to visit a doctor and get a medical certificate before I can sign up. Which is sort of annoying, but unless I want to limit myself to races on the Swiss side of the border, I'll have to do that sooner or later anyway.
Is it possible to actually *race* two 10k's on back to back days (to have two shots at a sub-60 time), or would trying to do the second one be a waste of money? Usually, I wouldn't have considered it, but I'm tempted by the fact that it's so close - less 5km away, so I wouldn't even need to take the car, I could just bike or run to the start line and back!2 -
Ok so have question
I'm planning to follow Daniels plan and training for a half marathon.
So everybody knows he has his easy, tempo and interval paces right?
Now I want to do some hill training too. My questions is should I replace the interval workout with hill repeats?
Can I replace it with hills completely or should I just do hill work and flat interval work every other week, alternating?
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@AdrianChr92 - I know Daniels' paces, but I've never looked at the Daniels plan, so take this for what it's worth. Hills and flat intervals will work your legs differently. I've manage to train through 9 half marathons and 2 full marathons while doing very little in actual hill workouts, though I have run a lot of hills.
Assuming your target half has hills but isn't all hills, I like the idea of alternating weeks between hill repeats and flat intervals. On the weeks you have flat intervals, try to incorporate some hills into your easy runs. This is less important if you're preparing for a flat half marathon course, but running hills in general makes you stronger and won't hurt.
I don't think Daniels explicitly says this, but it's also nice to have some long runs on terrain that resembles your target race route topography. If the race is local, preview parts of the actual course. No surprises on race day is a Good Thing, particularly if there are some steep hills on the route.0 -
5/1-4.12 miles
5/2- Rest
5/3- 5.01 miles
5/4- 3.12 miles
5/5- 5.1
5/6- rest
5/7- 8.44
4/8-3.11
4/9-REST much needed REST
4/10- 5.1
4/11-4.1
5/12- 5.11
5/13- Rest
5/14- 10.02
5/15- 4.1
5/16- Rest
5/17- 4.19
Total: 61.92/100.
Notes on today's run: Assignment was 30-45 minutes at E, first run of cutback week. Run felt great at a, now easy, 10:45. debating weather to go off plan and do a 3 mile run, instead of tomorrow's assignment of 30-45m of Cross Training.....got plenty of tie to think about it.1 -
_nikkiwolf_ wrote: »Would it be very crazy to do two 10k races in one weekend?
I just signed up and paid for a 10k on Saturday afternoon. On the way to work this morning I passed a poster advertising another 10k on Sunday - in the neighbouring village! I would have to decide pretty soon - that one starts in France, which would mean I'd have to visit a doctor and get a medical certificate before I can sign up. Which is sort of annoying, but unless I want to limit myself to races on the Swiss side of the border, I'll have to do that sooner or later anyway.
Is it possible to actually *race* two 10k's on back to back days (to have two shots at a sub-60 time), or would trying to do the second one be a waste of money? Usually, I wouldn't have considered it, but I'm tempted by the fact that it's so close - less 5km away, so I wouldn't even need to take the car, I could just bike or run to the start line and back!
Sounds like you want to go for it! You know we are not the right group of people to ask.
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_nikkiwolf_ wrote: »Would it be very crazy to do two 10k races in one weekend?
I just signed up and paid for a 10k on Saturday afternoon. On the way to work this morning I passed a poster advertising another 10k on Sunday - in the neighbouring village! I would have to decide pretty soon - that one starts in France, which would mean I'd have to visit a doctor and get a medical certificate before I can sign up. Which is sort of annoying, but unless I want to limit myself to races on the Swiss side of the border, I'll have to do that sooner or later anyway.
Is it possible to actually *race* two 10k's on back to back days (to have two shots at a sub-60 time), or would trying to do the second one be a waste of money? Usually, I wouldn't have considered it, but I'm tempted by the fact that it's so close - less 5km away, so I wouldn't even need to take the car, I could just bike or run to the start line and back!
Sounds like you want to go for it! You know we are not the right group of people to ask.
Yep - I agree! I would pick one to take nice and easy and enjoy the experience though - consider it a training run with a whole lot more atmosphere and swag. Otherwise, you may not be able to lower yourself onto a chair for a week. 1 -
@kimlight2: I have two Bengals that I (lovingly) refer to as "the furry terrors." About 98% of the time, there is a cat in my face whenever I try to do something, and about 50% of that time, said cat is getting itself into trouble. This morning, for instance, as I was getting my lunch together in the kitchen, the boy decided to jump up onto the windowsill above the sink to bat at my basil plant. In their defense, though, I decided on Bengals because I wanted cats that would be interactive and not aloof. I definitely got what I wished for!3
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A very hot and humid run this morning. I guess I've been lucky we had such a nice spring but it's gone. At one point I thought it was sprinkling then realized the sweat from my head was dropping on my arms and legs. Much slower than I originally set out to go, but it's okay, still did it.
5/1 - 35 mile cycling
5/2 - 5 miles
5/3 - 3.5 miles
5/4 - 5 miles - intervals, sort of.
5/5 - 25 miles cycling in a brutal wind
5/6 - 5 miles + strength training
5/7 - 34 miles cycling
5/8 - 36 miles cycling
5/9 - 5 miles + strength training
5/10 - 5 miles - fartleks
5/11 - 25 miles cycling
5/12 - 5 miles
5/13 - 4 miles
5/14 - 34 miles cycling
5/15 - 27 miles cycling
5/16 - rest day
5/17 - 4.5 miles + strength training
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@_nikkiwolf_ you could definitely run both but I would only *race* the first one. Treat the second one easy.3
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Date Miles MTD ------ ----- ----- May 03 4.2T 4.2 May 04 4.2T 8.4 May 06 5.1 13.5 May 07 8.2 21.7 May 08 5.6 27.3 May 09 4.2 31.5 May 11 6.5 38.0 May 13 5.0 43.0 May 14 12.6 55.6 May 15 4.2 59.8 May 17 5.0 64.8
@_nikkiwolf_ 2 10Ks in 2 Countries in 2 Days? Absolutely!!3 -
@MobyCarp well the race is mostly flat. The plan basically has you do one log run, one tempo run and one interval workout per week basically with the rest being easy. Pretty basic but I wanted to do some Hill training cause a lot of people swear by it, even for flat courses. I do run easy on a bridge I have around here that is around 1 km long, half ascent half descend so I was thinking that instead of 400 m repeats, every other week I'd do Hill repeats, going fast uphill then slowly jog or walk downhill.0
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Date Miles today. Miles for May
5/1 REST DAY
5/2 6.2 miles - 6.2 << Taper and cutback week. 5K race Wednesday morning
5/3 6.2 miles - 12.4
5/4 4.4 miles - 16.8 << PEO-AVN 5K Fun Run (was only 2.9 miles; plus 1.5 w/u)
5/4 3.1 miles - 19.9 << got some extra miles squeezed in
5/5 7.5 miles - 27.4
5/6 4 miles - 31.4
5/7 REST DAY << Sick +daughter's birthday party
5/8 REST DAY
5/9 9 miles - 40.4 << Madkin Mountain (634 ft elev gain)
5/9 4 miles - 44.4 << Daily Double
5/10 8.3 miles - 52.7
5/10 4 miles 56.7 << Daily Double
5/11 6.2 miles - 62.9
5/12 9 miles - 71.9
5/13 6.4 miles - 78.3
5/14 17 miles - 95.3
5/15 REST DAY
5/16 8 miles - 103.3
5/16 5 miles - 108.3 << Daily Double
5/17 9 miles - 117.3
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
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 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30
Firecracker Chase 10.2 miler 6/25
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@AdrianChr92 I also never really paid attention to Daniel's plan but understand his concepts. As @MobyCarp said, the flat and hills work your legs differently. What Daniel's paces have to do is mostly development of the cardiovascular system. So you will have to adjust your paces according to how much an extra effort the hills make.
For example, if your easy pace on a flat surface is a 9:30 pace (65% of max heart rate), then let's say running that same 9:30 pace on a hill is more like 80% of your max heart rate. Then you have to slow your pace down on the hill to have it go back down to 65%, let's just say a 10:15 pace does that. You do the same for tempo. Intervals I would just go straight to a track and do them, but you don't have to. But I would do intervals on something flat. If you don't have a heart rate monitor, then you do the same thing but go by perceived effort.
Hills will build up strength in your legs, so if you run them on one day (and your not used to it) the very next day they will feel sore. So I wouldn't schedule a hard workout day the day after doing hills until you get used to those hills.0 -
AdrianChr92 wrote: »@MobyCarp well the race is mostly flat. The plan basically has you do one log run, one tempo run and one interval workout per week basically with the rest being easy. Pretty basic but I wanted to do some Hill training cause a lot of people swear by it, even for flat courses. I do run easy on a bridge I have around here that is around 1 km long, half ascent half descend so I was thinking that instead of 400 m repeats, every other week I'd do Hill repeats, going fast uphill then slowly jog or walk downhill.
You could do this as well. Again, your paces will get adjusted doing hill work.0 -
_nikkiwolf_ wrote: »Would it be very crazy to do two 10k races in one weekend?
I just signed up and paid for a 10k on Saturday afternoon. On the way to work this morning I passed a poster advertising another 10k on Sunday - in the neighbouring village! I would have to decide pretty soon - that one starts in France, which would mean I'd have to visit a doctor and get a medical certificate before I can sign up. Which is sort of annoying, but unless I want to limit myself to races on the Swiss side of the border, I'll have to do that sooner or later anyway.
Is it possible to actually *race* two 10k's on back to back days (to have two shots at a sub-60 time), or would trying to do the second one be a waste of money? Usually, I wouldn't have considered it, but I'm tempted by the fact that it's so close - less 5km away, so I wouldn't even need to take the car, I could just bike or run to the start line and back!
Yeah, racing 2 days in a row is going to be real tough. Usually my muscles are suboptimum the very next day after running at a race pace.
Although you don't have to race one of them to enjoy the race experience. Race one of them and then treat the other one as an easy day. Even though you are running an easy pace, the race experience is still an enjoyable experience that is very much different than a regular training run.0 -
May
1-0
2-stretching
3-stretching-knee is still sore
4-yoga tonight/foam rolled
5-nothing yet
6-nothing
7-13.36mi great race. super hard for me. but I did it and completed it. and now I've finished a half marathon race
8-nothing
9-nothing
10-nothing-recovery takes too long
11-yoga
12-nothing
13-yoga
14=nothing
15=nothing
16-nothing yet.....
17-4.7mi treadmill with hills. level 4
RACES:
Jan 16-Frosty 5k-33:43:123 (gun time-don't have chip time)
Feb 13-Steve Cullen Run 8k chip time: 53:37
Feb 15 Puppy Love Virtual Run 10k runkeeper time: 1:13:20
Mar 12-Great Pi Run 5k 32:17
May 7-Door County Half Marathon 2:51:11
May 28-29-Global 5k Run Virtual
May 28-Top Gun Run 5k Virtual
June 11-Rock n Sole 1/4 Marathon?
June 19th through Sunday, July 10th SHE Power Virtual Half (got my gear-good stuff)
July 20-Cream Puff 5k?
July 30-National Watermelon Day 5k?
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@instantmartian bengals are some wild kitties
i think if we get a cat it will be a main coone...not aloof either. rather dog like1 -
@Stoshew71 I'm looking at my training plan, and it has 4-6X800 Cruise intervals with 1 minute recovery on the schedule for this Thursday and 3-4x1 mile tempo intervals with 3 minute recovery for next week. Any suggestion on the number of repeats I should consider doing? I usually program my Forerunner for interval type training, so I don't have to think about it while running.0
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MNLittleFinn wrote: »@Stoshew71 I'm looking at my training plan, and it has 4-6X800 Cruise intervals with 1 minute recovery on the schedule for this Thursday and 3-4x1 mile tempo intervals with 3 minute recovery for next week. Any suggestion on the number of repeats I should consider doing? I usually program my Forerunner for interval type training, so I don't have to think about it while running.
If this is your first time, I would 4x800 then the next time you do it do 5, and then do 6 from then on out. Main thing to concentrate on is hitting the actual pace you are supposed to achieve each and every interval.
When you do the tempos, I would start with 3 or possibly even 2 of them the very first time you do them. Build up on the number of reps according to how well you are progressing. Again, if you hit your tempo pace for the first mile then rest 3 minutes, then hit that pace again on the second mile. Great. But if you don't recover enough to hit that third at that exact same pace you are supposed to hit? Then it's no longer a tempo workout. Save it for the following week.
I hope you are doing an easy mile or 2 warm up and an easy mile or 2 afterwards as a cool down for each of those workouts.0 -
@_nikkiwolf_ "racing" a 10K means different things to different people. Without knowing a lot about your running experience, it's hard to say one way or the other. If you are truly all out racing it, then you will be running at or above LT pace. This is generally not recommended two days in a row. If that is the type of effort you are planning to put forth here, then I would agree that racing the first and casually running the second is the way to go. Or you can sign up for both and feel it out the day of the race. Maybe the conditions won't be that great for you on day one, and you will want to hold off and give your best effort on day two. Either way, running back to back 10Ks should not be an issue. It's the level of effort that you will need to consider.1
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If this is your first time, I would 4x800 then the next time you do it do 5, and then do 6 from then on out. Main thing to concentrate on is hitting the actual pace you are supposed to achieve each and every interval.
When you do the tempos, I would start with 3 or possibly even 2 of them the very first time you do them. Build up on the number of reps according to how well you are progressing. Again, if you hit your tempo pace for the first mile then rest 3 minutes, then hit that pace again on the second mile. Great. But if you don't recover enough to hit that third at that exact same pace you are supposed to hit? Then it's no longer a tempo workout. Save it for the following week.
I hope you are doing an easy mile or 2 warm up and an easy mile or 2 afterwards as a cool down for each of those workouts.
Forgot to say, yes, I am planning on doing an warmup about a mile, or a little more at E and the same for a cool down, for each workout. Thanks for the advice. I like the idea of building into the distance, and I'll do just that.0 -
PoppetsMaster wrote: »DATE...............MILES.............TOTAL
5/1....................REST................00.00
5/2....................REST................00.00
5/3.......................5.00.................5.00
5/4.....................10.00...............15.00
5/5.......................3.00...............18.00
5/6....................REST................18.00
5/7.....................12.00...............30.00
5/8.......................6.00...............36.00
5/9....................REST................36.00
5/10..................REST................36.00
5/11.....................5.00...............41.00
5/12.....................4.00...............45.00
5/13..................REST................45.00
5/14...................31.50...............76.50 GRT 50k Ultra
5/15..................REST................76.50
5/16..................REST................76.50
5/17.....................5.50...............81.00
2016 Races
5/14: Glacier Ridge Ultra -- 50k (Portersville, PA)
7/9: Buckeye Trail 50k -- 50k (Brecksville, OH)
7/16: ColorRun --5k (with my 15 year old)(Pittsburgh, PA)
7/17: Presque Isle Half-Marathon (Erie, PA) -- This is a maybe.. road races have too many people...
9/10: 1st Annual Possum Glory Endurance Race -- 50k (Northern Cambria, PA)
10/1: Cloudsplitter 100 -- 100 Miles (Pine Mountain, KY)
10/15: Buffalo Creek Half Marathon (Sarver, PA) -- This is also a maybe.. because people...
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Wow, I really need to update my log more often. Been a week apparently.
5/1 - 2.66 mi walk
5/2 - 30 min indoor cardio, 12 min lower body pilates
5/3 - 3.1 mi run
5/4 - rest day
5/5 - 30 min indoor cardio, 15 min lower body pilates
5/6 - .5 mi walk/4 mi run/1 mi walk
5/7 - 3 mi run, 40 min strength&pilates, 2.3 mi walk
5/8 - 3 mi run
5/9 - 1 hr 40 min of indoor cardio mixed with light strength training, not all at once
5/10 - 25 min indoor cardio A.M. then 3 mile run P.M.
5/11 - 15 min light cardio, 15 min lower body pilates
5/12 - active rest with 40 min light walking throughout the day
5/13 - 3 mi run, 20 min pilates/lower body exercises
5/14 - 3.5 mi walk that should've been a 5 mi run :-/
5/15 - rest day
5/16 - 1 hr 25 min indoor moderate cardio mixed with light strength training
Run goal: 19.15 of 45 miles
4 miles behind as of yesterday since my knee got all weird. But if I ran 5.5 today I'd be back on track. However, 5.5 ain't happening on a Tues with my schedule. Maybe I can get 3 done. We're having awful dreary weather that isn't motivating me at all.
My knee held up well last night and the indoor workout I did had some light jogging in place and "air jumping rope" type stuff. So I think this will be a short-lived ache vs an injury.
COMING SOON: Pics of new shoes
Someone gave me a Kohl's gift card with which I ordered a pair of Adidas trail shoes (hopefully they are comfy) and several pieces of Nike athletic wear. And I had a $20 reward at DSW so I grabbed a new pair of Brooks in there (Launch 2) since I got them down $50 with discounts. I don't NEED new shoes right now so the Brooks are for later. The Adidas I'll have to try out for some trail running. I was also recently given a Marshall's gift card and also bought athletic wear with that. I have a problem. My husband is constantly saying "More new workout clothes?" Ha. 3 -
@_nikkiwolf_ on the same topic of Jack Daniels, he has a phase where he puts 2 workouts back to back. His reasoning is that muscles are most sore 48 hours after a hard workout so you can squeeze 2 consecutive workouts followed by enough easy runs. His plans also have you do a tempo day followed by interval days on Wednesdays and Thursdays and the long run Sunday. He also says this makes you keep the right pace since you know you have 2 hard days in a row so you won't over do it. So yea it won't be that crazy just make sure to take enough rest before and after. Obviously your second race may suffer0
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What a difference a few days make. I can now walk normally and was able to take the stairs up the two flights to my floor at work. I've been in this office building since January and Monday was the first time I'd ever taken the stairs. Oddly, my Achilles pain was gone within a day of the marathon and only my quad pain lingered. I'll likely start running Saturday. My son has a soccer tournament in Appleton WI and I can't resist the lure of running in a new city between games.
I have my next race a week from tomorrow already. This is the first in a series of 4 trail races of the Endless Summer Trail Race Series, for which I hope to enter 3 races. This particular race is 10K and is at the park I did most of my winter trail running. I don't plan to race it, just comfortably run it.
@_nikkiwolf_ I'd go for both of them, (heck, @9voice9 races twice in one day!) but as others said, just race the first one and see how you feel the next day. There's more to races than just finishing as soon as possible, particularly when they're so close. Are you in Switzerland? This whole time I thought you were in France. BTW, I in the last few water stops of the race I remember to try a technique for drinking water that worked pretty well. Grab the cup at the rim. rotate your hand around so the gap between your thumb and finger is closest to you, squeeze the cup so the rim bends and pushes out towards you. Bend it just enough so that it creates a narrow pour spout, then drink. This made it much easier to drink while still moving.
@RespectTheKitty the more you run on pavement, the more your joints will adapt. Just make a gradual shift from treadmill to pavement. I'd also suggest seeking out asphalt over concrete. I choose my routes I'm looking for asphalt trails or asphalt roads I can run in. I *hate* concrete sidewalks and avoid them as much as possible. Not only is the concrete harder but the sidewalk tiles can shift and if you're not paying attention, can reach up and trip you.
@orphia, one of the things I really like about my honey water strategy is that I can take in little bits at a time. Sometimes an entire gel packet is a bit much at one time, particularly if it's hot. With the flask I use, I can take it in as gradually as I want to, making it easier on my stomach. I also don't have to lose my rhythm by having to screw around with the gel packs.
@ddmom0811 I added molasses because I had read that it contains a lot more "stuff" in it than just plain honey, including potassium. The amount of molasses I used was only 1 or 2 tablespoons (I eyeballed it) to 12 or so tablespoons of honey, it didn't affect the taste too much. Perhaps start by adding a tiny bit and taste it, then keep adding just a bit at a time until the taste is too strong, then you know to back off for the next time. Or avoid it all together. I absolutely love honey so in addition this being a cheaper, easier way to go, I love the taste.
@4leighbee, new trails to run followed by $1 mimosas?!?! Sounds like an awesome day you had!
@WhatMeRunning, one of these days I'm going to find one of the races on your list that fits my schedule and come down and join you. Or maybe stop by on my way to or from Lawrence and join you in a run? If the Jenks HM wasn't during our pheasant hunting trip I'd join you and @Elise4270 for that.
@whatang, welcome back to the world of running! I sure hope your knee and hamstring are ready!
@PoppetsMaster that muddy trail picture is awesome!! Looks like miserable fun! It makes me really want to find an ultra to sign up for. What water pack are you using? I need to find one that would fit a tall guy (I'm 6' 5")
A few more items from my race that I forgot to mention
- On the drive up there, I saw a really cool sight. A tom turkey in full strut trying to impress his lady turkey friend while 20 feet away a deer casually grazed on the weeds.
- Right at Mile 26 a rooster at a farm along the trail starts loudly crowing, pulling me out of my pain-induced stupor and making me smile for the final 0.2
- I got to thinking about my fade at the end. Was it a bonk? I had assumed it wasn't but perhaps it fit the definition. I found this site and nope, no bonking. Plenty of fatigue and a little bit of cramping. That got me thinking about what else I'll do
differently next time. Because of a knee injury in the middle weeks of training this time, I pretty much quit doing any sort of speed or hill work out. Next time I will include this but be smart about incorporating it gradually. This should help strengthen my quads. Another component of my training plan that I neglected was the fatigued long run. My plan had me running a shorter run, say 7 or 8 miles one day, then my long run the following day so my legs would be fatigued at the start. This would allow my body to adapt to the pounding of a 26 mile run without having to actually run 26 miles. Since I preferred to take Friday off and do my long runs on Saturday, I missed this key development.
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@WhatMeRunning, one of these days I'm going to find one of the races on your list that fits my schedule and come down and join you. Or maybe stop by on my way to or from Lawrence and join you in a run? If the Jenks HM wasn't during our pheasant hunting trip I'd join you and @Elise4270 for that.
You can't pheasant hunt and run in the same day?
@WhatMeRunning find @7lenny7 a race and make him come down!
http://www.runningintheusa.com/Race/Calendar.aspx0 -
5/1 - Rest day after HM to finish April. Another ugly, rainy day.
5/2 - 4.25 miles.
5/3 - 3.1 miles. Quick 5k while my daughter had soccer practice.
5/4 - 4.53 miles. Cool, pleasant morning run. Mostly base pace, but last mile tempo.
5/5 - 4.95 miles on treadmill (Trek class).
5/6 - 4.47 miles. Base pace.
5/7 - 4.84 miles, Market to Market Relay Leg 4
- 4.01 miles, Market to Market Relay Leg 11
5/8 - Planned rest day
5/9 - Unplanned rest day
5/10 - 5.17 miles
5/11 - Misty, foggy 5.01 miles
5/12 - 4.31 miles.
5/13 - 3.1 miles on treadmill, plus weights/abs
5/14 - 6 miles. Abbreviated 10k. Ran first 5k with my daughter...her 1st! Then 2nd loop in what would have been a 5k PR. Had so much fun!
5/15 - 9.02 miles. Gorgeous afternoon!
5/16 - Planned rest day.
5/17 - 4.39 miles. Cool, pleasant, misty morning.
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