November 2016 Running Challenge
Replies
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Totally random question I just thought of. When doing hill repeats, do ya'all walk down, or jog down? I have always jogged down, but I'm thinking that with my more HR based training, I should be pushing it more on the uphill then going real slow down....0
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MNLittleFinn wrote: »MNLittleFinn wrote: »after 4 weeks of slow easy running, I'm getting very tempted to add in a cruise interval or Tempo run to my routine, just to break things up a little. The urge to go faster is becoming strong.
That said, the smart side of me is winning and I'm going to keep on with the slow easy running
It's called 80/20 for a reason. You need that 20% to keep the aerobic engine fine tuned. At 30-40 miles a week you are only looking at (1) 6-8 mile session of faster running. Make sure that session has a defined purpose and stick to it. A tempo run at goal HMP is not going to hurt you one bit in what you are trying to accomplish. Throwing in a 5k or 10k race is also a great way to get those miles in, just be mindful of recovery when doing race paced running.
That's exactly the workout I was looking doing, nothing super fast, but I was figuring that adding back in a tempo run would be a good way to keep my speed up with all this slower running. I upped my LR to 10 last week, so a switch to Tempo pace for my thursday run seems like a good change to keep my speed going.
This counter balances with increased volume. Faster running causes a training stress but so does increasing your weekly volume. I have not yet read to see if Fitzgerald discusses 80/20 in regards with increasing volume, but I know from other sources that it is suggested that you keep everything easy as you are working on increasing your volume.
80/20 works (by my suspicion) because you are maintaining the same volume as you run 80% at easy pace and 20% at anaerobic levels. But what happens if you try and do both (increase volume AND run 20% at anaerobic pace)? You are creating a lot of stress on the body.
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This counter balances with increased volume. Faster running causes a training stress but so does increasing your weekly volume. I have not yet read to see if Fitzgerald discusses 80/20 in regards with increasing volume, but I know from other sources that it is suggested that you keep everything easy as you are working on increasing your volume.
80/20 works (by my suspicion) because you are maintaining the same volume as you run 80% at easy pace and 20% at anaerobic levels. But what happens if you try and do both (increase volume AND run 20% at anaerobic pace)? You are creating a lot of stress on the body.
it's actually 20% z3 and up, not anaerobic necessarily, just 20% faster than easy pace. The plans start with something like 10% z3 and up and the percentage increases along with the mileage/duration. Thing is, Fitzgerald has cutbacks on week 3 of a 3 week rotation, instead of 4 of a 4 week rotation. n My mileage is actually topped out for the next 2-3 weeks at 40mpw, so I wouldn't be adding mileage as I add the z3+ running into things. Next mileage bump isn't until after Thanksgiving, and that'll be a 2mpw bump....LOL...I really overthink things1 -
1st: 2.25 miles - MTD 2.25
2nd: 1.18 miles, strength training and Pilates - MTD 4.43
3rd: 2.51 miles C210k - MTD 6.94
4th: 0 miles - MTD 6.94
5th: 2.39 miles - MTD 9.33 Wk5:D3 C210k - as I get back to running
6th: 0 miles, but some good miles walking - MTD 9.33
7th: 2.53 miles run/walk, Wk6:D1 C210k, strength training and Pilates - MTD 11.86
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MNLittleFinn wrote: »MNLittleFinn wrote: »after 4 weeks of slow easy running, I'm getting very tempted to add in a cruise interval or Tempo run to my routine, just to break things up a little. The urge to go faster is becoming strong.
That said, the smart side of me is winning and I'm going to keep on with the slow easy running
It's called 80/20 for a reason. You need that 20% to keep the aerobic engine fine tuned. At 30-40 miles a week you are only looking at (1) 6-8 mile session of faster running. Make sure that session has a defined purpose and stick to it. A tempo run at goal HMP is not going to hurt you one bit in what you are trying to accomplish. Throwing in a 5k or 10k race is also a great way to get those miles in, just be mindful of recovery when doing race paced running.
That's exactly the workout I was looking doing, nothing super fast, but I was figuring that adding back in a tempo run would be a good way to keep my speed up with all this slower running. I upped my LR to 10 last week, so a switch to Tempo pace for my thursday run seems like a good change to keep my speed going.
This counter balances with increased volume. Faster running causes a training stress but so does increasing your weekly volume. I have not yet read to see if Fitzgerald discusses 80/20 in regards with increasing volume, but I know from other sources that it is suggested that you keep everything easy as you are working on increasing your volume.
80/20 works (by my suspicion) because you are maintaining the same volume as you run 80% at easy pace and 20% at anaerobic levels. But what happens if you try and do both (increase volume AND run 20% at anaerobic pace)? You are creating a lot of stress on the body.
I increased from 40 miles a week to a peak of 74 over about 20-22 weeks from this spring to late summer. It's been a while since I've completely read the book but his plans typically increase a couple miles a week through the 14-16 weeks before you taper. I've never used one of his plans but I know @lporter229 has.
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I increased from 40 miles a week to a peak of 74 over about 20-22 weeks from this spring to late summer. It's been a while since I've completely read the book but his plans typically increase a couple miles a week through the 14-16 weeks before you taper. I've never used one of his plans but I know @lporter229 has.
That's pretty much how I read it. The weekly mileage generally goes up a couple miles (i.e. the long run goes up 1 mile between weeks 1 and 2, and there's a couple more fast minutes in the fast finish runs earlier in the week)0 -
MNLittleFinn wrote: »MNLittleFinn wrote: »after 4 weeks of slow easy running, I'm getting very tempted to add in a cruise interval or Tempo run to my routine, just to break things up a little. The urge to go faster is becoming strong.
That said, the smart side of me is winning and I'm going to keep on with the slow easy running
It's called 80/20 for a reason. You need that 20% to keep the aerobic engine fine tuned. At 30-40 miles a week you are only looking at (1) 6-8 mile session of faster running. Make sure that session has a defined purpose and stick to it. A tempo run at goal HMP is not going to hurt you one bit in what you are trying to accomplish. Throwing in a 5k or 10k race is also a great way to get those miles in, just be mindful of recovery when doing race paced running.
That's exactly the workout I was looking doing, nothing super fast, but I was figuring that adding back in a tempo run would be a good way to keep my speed up with all this slower running. I upped my LR to 10 last week, so a switch to Tempo pace for my thursday run seems like a good change to keep my speed going.
This counter balances with increased volume. Faster running causes a training stress but so does increasing your weekly volume. I have not yet read to see if Fitzgerald discusses 80/20 in regards with increasing volume, but I know from other sources that it is suggested that you keep everything easy as you are working on increasing your volume.
80/20 works (by my suspicion) because you are maintaining the same volume as you run 80% at easy pace and 20% at anaerobic levels. But what happens if you try and do both (increase volume AND run 20% at anaerobic pace)? You are creating a lot of stress on the body.
I increased from 40 miles a week to a peak of 74 over about 20-22 weeks from this spring to late summer. It's been a while since I've completely read the book but his plans typically increase a couple miles a week through the 14-16 weeks before you taper. I've never used one of his plans but I know @lporter229 has.
Thanks for sharing.
Question for you @5512bf Was any of the increase to 74 miles new distance?
It's one thing to increase from 40-74 miles if you ran that much or a certain amount of that mileage in the past.
It's a different story if you never say for example ran over miles 60 miles before. Going from 40-60 would not be as big as a deal as say going from 60-74 then.
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I increased from 40 miles a week to a peak of 74 over about 20-22 weeks from this spring to late summer. It's been a while since I've completely read the book but his plans typically increase a couple miles a week through the 14-16 weeks before you taper. I've never used one of his plans but I know @lporter229 has.
Yes, I've used modified versions of his intermediate marathon plan twice and a combo of his intermediate/advanced half marathon plan, so I can only speak to those plans. I am really not sure about his beginner plans. In all cases, I stuck with the recommended hard (tempo, speed work and long) runs, and modified the other runs up or down to fit my ability.
My opinion of his plans is this: I don't think he intends that the peak mileages in the plans are going to be vast increases over anything you have done before. In other words, he assumes you have a solid foundation, at least for the intermediate and advanced plans. If your plan maxes out at say 60 miles per week, I would probably make sure I have hit some solid 50 mile weeks before starting the plan. You don't want to be doing too much of an increase on both focused speed work and mileage. Where you are really making your gains is in making the most of the focused speed sessions. The rest of the running really is about recovery, but you have to be in a place where that type of running is actually recovery. So if you are in the pre-stages, I would probably suggest that you not get over zealous on the speed work and put more of your focus on building that solid base. The speed work will be there when you hit the meat of the plan.
That said, I also know that doing months and months of slow running will have you question your ability to run faster. If you feel the need to put in a few faster miles here and there, I think that's okay. Just don't overdo it. Also, keep in mind that this is just one type of training. I know that others out there, like @Stoshew71 , prefer to put more emphasis on running higher mileage all at slower paces and really only incorporate the speed work once the peak mileage is being hit, which is probably a solid approach as well.3 -
MNLittleFinn wrote: »MNLittleFinn wrote: »after 4 weeks of slow easy running, I'm getting very tempted to add in a cruise interval or Tempo run to my routine, just to break things up a little. The urge to go faster is becoming strong.
That said, the smart side of me is winning and I'm going to keep on with the slow easy running
It's called 80/20 for a reason. You need that 20% to keep the aerobic engine fine tuned. At 30-40 miles a week you are only looking at (1) 6-8 mile session of faster running. Make sure that session has a defined purpose and stick to it. A tempo run at goal HMP is not going to hurt you one bit in what you are trying to accomplish. Throwing in a 5k or 10k race is also a great way to get those miles in, just be mindful of recovery when doing race paced running.
That's exactly the workout I was looking doing, nothing super fast, but I was figuring that adding back in a tempo run would be a good way to keep my speed up with all this slower running. I upped my LR to 10 last week, so a switch to Tempo pace for my thursday run seems like a good change to keep my speed going.
This counter balances with increased volume. Faster running causes a training stress but so does increasing your weekly volume. I have not yet read to see if Fitzgerald discusses 80/20 in regards with increasing volume, but I know from other sources that it is suggested that you keep everything easy as you are working on increasing your volume.
80/20 works (by my suspicion) because you are maintaining the same volume as you run 80% at easy pace and 20% at anaerobic levels. But what happens if you try and do both (increase volume AND run 20% at anaerobic pace)? You are creating a lot of stress on the body.
I increased from 40 miles a week to a peak of 74 over about 20-22 weeks from this spring to late summer. It's been a while since I've completely read the book but his plans typically increase a couple miles a week through the 14-16 weeks before you taper. I've never used one of his plans but I know @lporter229 has.
Thanks for sharing.
Question for you @5512bf Was any of the increase to 74 miles new distance?
It's one thing to increase from 40-74 miles if you ran that much or a certain amount of that mileage in the past.
It's a different story if you never say for example ran over miles 60 miles before. Going from 40-60 would not be as big as a deal as say going from 60-74 then.
You must have posted this while I was typing my response. (Although it might not seem like it LOL) that was pretty much the point I was trying to make.1 -
Thanks for that info @lporter229 I'm really, now that I think about just thinking about taking the last 1 mile of 2 runs, say my Tuesday and thursday runs, and pushing up to close to LTHR for that last mile. That will keep me well below 20% hard running, but give me some release that I'm feeling I need after weeks of all slow running..... LOL, after all this talking/typing, I'll probably end up just running slow and easy again.....0
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MNLittleFinn wrote: »Totally random question I just thought of. When doing hill repeats, do ya'all walk down, or jog down? I have always jogged down, but I'm thinking that with my more HR based training, I should be pushing it more on the uphill then going real slow down....
I walk. I walk between my strides that I do on flat also so I walk when I do hill repeats. I reckon the purpose of the workout isn't to keep a high heart rate, but to focus on proper biomechanics, so a rest isn't as much of an issue as focusing on moving those legs nicely. But now it depends on the hill repeat. Short 100 meter repeats? Walk. If it's a long hill like 400 meter i jog0 -
The hill I use is like 400 meters, so maybe a hard run up and a very easy jog down?AdrianChr92 wrote: »I walk. I walk between my strides that I do on flat also so I walk when I do hill repeats. I reckon the purpose of the workout isn't to keep a high heart rate, but to focus on proper biomechanics, so a rest isn't as much of an issue as focusing on moving those legs nicely. But now it depends on the hill repeat. Short 100 meter repeats? Walk. If it's a long hill like 400 meter i jog
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11/7/16- 3.19 Miles
Weekly Total- 14.25 miles
45.75 miles out of 60 remaining2 -
Goal: 30 Mi
11/2/2016: 4.5 Mi Total, 2.75 Mi Running
11/6/2016: 3.0 Mi Total, 2.00 Mi Running
11/7/2016: 3.2 Mi Total, 2.50 Mi Running
(2) 1.25 Mi Intervals, starting to find a groove!
Distance Left: 22.75 Mi1 -
11/1: 3 miles
11/2: rest
11/3: 4 miles
11/4: 3 miles
11/5: 7 miles
11/6: 5 miles
11/7: 3.6 miles
TOTAL: 25.6
Almost put myself in a potential really bad situation on my run earlier and so thankful that nothing ended up happening. With the time change, it is now dark when I leave work on my later days but I decided to grab my headlamp and run on the trail that's on my way home, as I normally do. I planned on doing 4 miles - went north for a little under 1.5 miles where it's better lit and then headed south for the rest. I was about 0.2 miles away from my turnaround point when I went around a small curve in the trail and saw a figure walking my way in dark clothing. He quickly jumped into the tree line and crouched down, definitely not wanting to be seen. I had no idea what this person's intentions were but I was not about to find out. I turned around and hightailed it back to my car and reported the incident. I'm going to have to come up with a different plan that doesn't include running on the trail in the dark. I feel safe enough running in my neighborhood in the dark, so if I have to run in the dark I'll just have to run there.
As for the rest of my run, it went fairly well at an overall pace of 9:44. A little faster than I wanted it to be, but I think the adrenaline from running on the spooky trail in the dark got the best of me (I also have a few near misses with deer crossing). I think it was also best that my run got cut a little short as my right thigh and knee were a little more sore than I realized from doing the hill intervals yesterday.1 -
@Stoshew71
I hit 70 or close a few times last year, but nowhere near the volume of running per month. I went 240ish last year peak, and a tad over 300 this year with a few other 280's. I do think his more advanced stuff has assumptions you've been in the ballpark of what's scheduled however. My plan this summer was a Pete Pfitziger plan, which still used the 80/20 principles loosely. I still think even with base building you need to work those other aspects of your cardio to a certain degree. I know when I don't run at tempo or threshold paces for a while I feel sluggish and the runs begin to feel labored. After a tempo run the easy paces feel easy again. Could be mental but just something I've noticed over the years.1 -
MNLittleFinn wrote: »
The hill I use is like 400 meters, so maybe a hard run up and a very easy jog down?AdrianChr92 wrote: »I walk. I walk between my strides that I do on flat also so I walk when I do hill repeats. I reckon the purpose of the workout isn't to keep a high heart rate, but to focus on proper biomechanics, so a rest isn't as much of an issue as focusing on moving those legs nicely. But now it depends on the hill repeat. Short 100 meter repeats? Walk. If it's a long hill like 400 meter i jog
I jog on hill repeats, most of the time the hr recovers on downhills quickly if you use a long enough hill.0 -
Oh, creepy @OSUbuckeye906! Glad you reported it, but man that sounds so scary. Be safe!
I was going to say I had a scary story about the early darkness, but it is for sure less scary than that. I took Stella out for a walk tonight after work and had my headlamp and reflective gear on - and Stella's light-up collar. We were headed down the hill in my neighborhood and turned to where there is a crosswalk to go across the busier street (not quite a highway, but 45 mph). As I turned the corner I saw a puffy looking animal right by the crosswalk - I thought it was a little dog like a Pomeranian first and then I realized - SKUNK! Completely puffed up with it's big fluffy tail. Just toddling around there on the side of the road. I yanked Stella back and reversed course as quickly as possible. It definitely saw us and I was expecting to smell it at any time, but I don't think it sprayed. I looked back a bunch of times to make sure it wasn't chasing us and then as we got a fair distance away, Stella lunged in the dark after something else. It was cat but it scared the crap out of me again. Holy cow, the darkness adds a whole new dimension.
Be careful out there everyone!0 -
Adding a little recumbent bike to the gym routine as long as I'm already there for the treadmill. Trying to see if I can cross-train my way to a better pace.
Date Miles MTD ------ ----- ------- Nov 5 6.2 6.2 Nov 6 5.0 11.2 Nov 7 2.0 13.2 (+20M Bike @15)
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Nov 1: 2 miles
Nov 3: 2 miles
Nov 5: 2 miles
Nov 7: 2.2 miles
Total: 8.2 miles
Goal: 50 miles2 -
Ran 3.1 miles at 7pm in a chilly rain (it was 60 degrees so not terrible) and it was honestly the best run I've had in ages! Everything was just perfect and I felt happy and peaceful
Happy with my splits also - 10::20//9::41//9::27//8::09. Ignore all the extra characters! This started on the app last week and I'm tired of deleting them :-D I would've loved to run longer but my husband wasn't thrilled with me being out there.
@osubuckeye906 I'd stick to your neighborhood streets in the dark
I'd be afraid of strangers and deer.
@MNLittleFinn My hill repeats are 1/3 mile long and I jog down but I pause at the top and drink some water.2 -
Hello group, I just came across this thread and thought it would be a great idea to join. I'm trying to get back into the groove of running, I use to run 6 miles a day but life has gotten in the way and I'm struggling to get back out there. I recently started a workout plan on the Nike Training App, which incorporates different workouts (strength, mobility, cardio, etc) I signed up for the beginners plan so it doesn't include runs but I've been running during the stated recovery days. So I'm getting slightly motivated to pick up running at least 3 days a week on top of the workout plan. I'm setting a goal of 35 miles this month, keeping it simple so I don't disappoint myself and I know I'm behind the rest of you as I'm starting a few days in but I hope to catch up.
On another note I've been experiencing a prolonged pain on the outside part of leg along the calf. Sometimes it feels like shinsplits but it's not on my shin it's literally runs down the outside part of my calf (where the indentation of your muscle is located). I was wondering if anyone of you have experienced that before, it doesn't feel like I pulled something or tore anything and it comes on at odds times not just after a workout or run.
Anywho, sorry for the long post. Thanks again for starting this group, I hope to stay motivated with your posts and help.2 -
@OSUbuckeye906 So scary! So glad you're safe!
@vcuellar21 Welcome to the group! Nice goal. Good luck with the calf pain. I haven't had that problem but it's a good idea to ask here and/or see a physiotherapist.
01 November – 10.3 km
03 November – 10 km
5 November – 5.1 km
8 November – 7.3 km
Goal: 200 km
Total: 32.7 km
After my physiotherapist gave me the all clear to test my glute/hamstring, I ran this morning.
It felt good! My back did feel a bit niggly after 7 km so I stopped. The physio did say it's all connected, and years of intermittent back problems can affect other areas.
With me, I'm not only feeling it in the glute/hamstring insertion, but previous issues sometimes flare up again in leg, foot and back.
My nerves are a bit frayed too because I bit something hard on Thursday on the right side of my jaw and my brain is a bit too painful from that too.
I think "The Secret" or "Law of Attraction" is total *kitten* *kitten*, but with the nervous system, "it's all connected"!
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I am so so far behind in the posts again... It seems like I get caught up, have a busy weekend and work goes crazy and I am 5 pages behind again. Oh well - I did get a run in today in the heat and wanted to try an back to back run tomorrow but my morning is crazy early with client presentations and it is supposed to be over 90F again. I want my Fall back - please!! We did this last year and had NO cool/cold weather to speak of and I do't want to do it again!
Date........Miles.....Total
11/01......0.00......0.00 - + Strength Training
11/02......4.66......4.66
11/03......0.00......4.66 - + Strength Training and Rally Obedience (2 classes!)
11/04......4.29......8.95
11/05......0.00......8.95 - Agility Trial
11/06......0.00......8.95 - Agility Trial
11/07......4.23....13.18 - + Agility class
My completed and upcoming Races - Let me know if you will be running too!
02/07/16 - Surf City Half Marathon
02/20/16 - Divas Half Marathon - Temecula
07/04/16 - SHEPower Virtual Half Marathon
07/31/16 - San Francisco 2nd Half Marathon
08/21/16 - Tiki Beach 10k, Huntington Beach
09/18/16 - Beat the Blerch Half Marathon, Seattle
11/19/16 - USA Invitational Half Marathon (Yay, I qualified again!) - CANCELED!!
12/18/16 - San Diego Holiday Half Marathon
02/05/17 - Surf City Half Marathon0 -
lissadecker wrote: »I will again note that I got up and rode the bike for about 8 miles this morning before my run. I seem to do better running after an easy bike ride. I thought that I would be fresher and run better on days without the bike, but it seems that the opposite is actually the case. Maybe the easy ride loosens my muscles up a bit and makes the run easier?
@Stoshew71 has posted a video before about Dynamic vs Static stretching. Dynamic stretches are best before a run.
https://www.youtube.com/watch?v=FBqT5rAkwns
I also like these written/pictorial instructions:
http://www.genhealthhamilton.com.au/2016/07/13/dynamic-vs-static-stretching/
What you're doing is summed up by this bit:
"By facilitating muscle contractions that will be replicated on the sporting field, neural pathways are awakened and the body becomes primed for peak power output and performance, while gradually increasing core body temperature and muscle length."
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11/1: 8.5 miles
11/2: 6.7 miles
11/3: 3.6 miles (am), 6 miles (pm)
11/4: Rest
11/5: 14 miles
11/6: NYCM spectating!
11/7: 3 miles
11/8: 3 miles (am)
Ankle/shin still feel twingey and weird, but I'll do 6 more tonight anyway. Not sure what I did to 'em, but I forget about it mid-run and that means it's an annoyance, not an injury.
Need to catch up on about 2 pages of posts today though! Boy, you all are prolific!
Fall Race Season & Next Year:
10/8: Coe College Homecoming 5k: 21:26
10/16: Superhero Halloween Half Marathon: 1:42:24
11/20: Philadelphia Marathon (Goal: 3:30 or better)
3/26/17: Philly Love Run HM
5/14/17: Delaware Marathon Running Festival HM
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11/1- 6.05
11/2- 6.13
11/3- 6.01
11/4- 6.12
11/5- 10.25
11/6- Rest
11/7: 6.05
11/8- 6.01
Total: 46.61/150
Today's notes: After yesterday's discussion about adding back in speed, I'd been having an inner debate about ending today's run with a fast last mile. I honestly wasn't sure I about whether or not I wanted to until about 4.75 miles into the run. I decided to go for it. Mile 6 on this route is a net 21 foot downhill, with most of that coming in the first quarter mile. I knew I could get some speed going town the hill, the goal was to carry that speed the rest of the way home. I was NOT expecting the run to go how it did.
Miles 1-5 were pretty normal, with an average pace of 10:18 and average HR of 149 (pretty happy with that). Mile 6 was another story. I blasted my previous mile PR, running a 7:31 last mile, and a HR of 174, peaking at 181 right at the end, making mile 6 a solid Fitzgerald z4 mile.
All in all, I'm pretty darn pleased with the run, and am happy to go back to my slow paces the rest of the week. I'm thinking this Tuesday fast finish run might become a thing for me for a while.
Edit: and now I know how to match/beat @kristinegift 's mileage for the month, go for a monthly mileage PR when she is tapering for a big race....LOL2 -
@MNLittleFinn - Sounds like a great run today! And a PR Mile!
@OSUbuckeye906 - So glad you saw him and turned around. Imagine if you just happened to be looking down and didn't see him and then went right by. Not that we know for sure what he was up to, but why would anyone hide behind a tree if they were up to nothing.
Just 4 slow miles for me today. My ankles/calves feel tight so just taking it very slow. Just strength training tomorrow so hopefully Thursday it will be better.
11/1 - 4.3 miles
11/2 - strength training
11/3 - rest day
11/4 - 4.5 miles + strength training
11/5 - 34 miles biking
11/6 - 9 miles
11/7 - 3 miles
11/8 - 4.1 miles
Upcoming races
11/30/16 - I/ITSEC 5K
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando
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Date Miles today - Miles for November
11/1 9 miles - 9 << 5 above VT 4 below VT
11/1 5 miles - 14 << Daily Double 5 below VT
11/2 5 miles - 19 << 5 below VT
11/3 9.5 miles - 28.5 << 9.5 below VT
11/3 5 miles - 33.5 << Daily Double 5 miles below VT
11/4 5 miles - 38.5 << 1 mile above VT and 4 miles below VT
11/5 13 miles - 51.5
11/6 REST DAY
11/7 5 miles - 56.5 << 5 below VT
11/8 6.2 miles - 62.7 << 6.2 below VT
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 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Huntsville Half Marathon - 11/12
Rocket City Marathon - 12/10
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