OT - Running

[Joe P]

My routine is I run almost 10 km Mon, Wed, Fri & walk 5 km Tues & Thurs. This week got screwed up because of work scheduling & I missed running on Mon. So I ran on Tues, walked on Wed, ran on Thurs. It's been a lot of years since I tried running two days in a row. The last time almost killed me. It's always been walk, run, walk, run. But today I said screw it & ran, meaning I've run two days in a row. Wasn't all that much harder running the second day in a row. I'm thinking I might start running every day. I'll try running a km of my 5 km walk day.

 

Anybody have experience running every day?

 

Hey B3 Guy,

Yeah I run everyday quite often, but it wouldn't be a lot of mileage (6/3/6/3 etc.). This time of year I have so much other stuff to do it's hard to get the running in so I just do 5K a day on the treadmill watching Netflix. That leaves me time to tend to other things that need it this time of year (yard, pool, practice, rehearse, play golf etc.). It becomes part of my daily routine and keeps me at an acceptable (for me) baseline fitness level.

 

Listen to your body and adopt stretching as a way of life, along with rest and hydration. Many times you might feel disinclined to run due to mild muscle soreness or fatigue, but for me I most often just ignore it and it goes away in the first 1/2 mile or so and I end up having a good run.

 

But everybody is different, your body may not like it. But judging from your normal schedule I wouldn't expect you to have any problems.

 

Good luck!

Joe

[b_3guy]

Thanks Joe for the info/encouragement. I too kind of ignore those little aches & pains & just go. It's the same as the weather. If you put off running because of a little rain, you'll miss a lot of days. I'll be sure to build up gradually, even though I ran my full route both days & have only a little stiffness when I get up.

 

Thanks again!!

[Phred]

I find I can do medium length slowish runs back to back to back, no problem. But put a long run (15km or more) or a speed run in there, and I need a day rest.

 

Give it a try B-3guy. pay attention after the first 5 days. Pay special attention to any 'new' sorenes, and don't try to go too far or too fast several days in a row yet.

[JohnH]

What shoes would you guys recommend? Been using DMx max reebok 12.5 wide for years and they are discontinued . Searching stores is a nightmare. I mostly do the stair master and run half mile once a week. Used to run a lot but stopped because of back. I'm looking at these: Nike .

 

Really don't want to order online because returning is not good . If you know any good stores to look at it will help . Maybe a runner store ?

[Dave Ferris]

John, I'm not really familiar with the running stores out by you. But I would try to seek advice from a long time established store....which (like a good music store) is harder to find these days. But knowing how popular running is in the Hispanic communities, I would think there would be a small independent running store in the general vicinity of Whittier.

 

I can recommend Snail's Pace. I think there's one in Huntington Beach. By me there's "Run With Us" in Pasadena on Lake right off the 210. My all time favorite place in the Encino, "Phidippides", changed ownership about a year and half ago. They were the best. Owned and operated by long time serious runners. The owner, Charlie Hoover, used to give R&D advice to major shoe companies like Brooks and Asics. It's now under the Fleet Feet corporate umbrella and while it's still good, it's not the same anymore. So consequently I buy my shoes online from Holabird Sports in Md. or special order through Run With Us.

 

Everyone's foot is different with regard to pronation, supination, neutral, heel or toe striker. Personally I'm more neutral with some supination on my right foot. So I tend to wear the outside of my right shoe down before the midsole...which is kinda unique. But again everyone is different and there's no brand or size that works for everyone.

 

Fwiw, Reebok generally aren't considered mainstream in running shoes. More New Balance, Brooks, Asics, Nike, Saucony, Addias and to a lesser extent Mizuno and a few others. But definitely find a running store, a Sport Chalet or Sports authority type place might have a decent selection but most of the time the kids working there haven't a clue about running.

 

Generally speaking the Brooks shoes have become very popular in the last ten years. Their fit is considered excellent. A popular shoe that works for a lot of people is the Brooks Adrenaline. Again that's not saying it will work for you. Find a store that has a treadmill or lets you run outside a bit, they should watch your form too to see if you pronate or supinate. Fleet Feet in Encino will do that.

 

Try on every brand and style you can. At the old Phidippides, Charlie would have boxes of shoes out on the floor for new customers. You literally couldn't leave his store till you tried on about 8 different pairs. They were special and are sorely missed in the running community.

 

Sometimes it almost worth the trip to go to a legit running store and be fitted. Then you can always buy that shoe in that size online if desired.

 

I alternate between the Brooks Dyad (10 4E) and the New Balance 840 (10 2E). The NB has more support for off road trail running and the Dyad is good for pavement although either one are perfectly fine for either surface.

[JohnH]

Thanks for that Dave. It's definitely time to step up to a Higher quality shoe and more professional store than shoe city. Years ago my workouts started becoming longer, and I stepped it up more a couple of years ago. Snails pace in Brea is just down the road I will visit them Tomorrow .

[Phred]

Yup - Get fitted by someone who knows their s#!t. Then once you find one you like, keep buying them.

[JohnH]

As long as the shoes aren't priced crazy , say 200 instead of 130 on line, then I will buy there. I am willing to pay for good service that I won't get online .

[b_3guy]

John, I'm not really familiar with the running stores out by you. But I would try to seek advice from a long time established store....which (like a good music store) is harder to find these days. But knowing how popular running is in the Hispanic communities, I would think there would be a small independent running store in the general vicinity of Whittier.

 

I can recommend Snail's Pace. I think there's one in Huntington Beach. By me there's "Run With Us" in Pasadena on Lake right off the 210. My all time favorite place in the Encino, "Phidippides", changed ownership about a year and half ago. They were the best. Owned and operated by long time serious runners. The owner, Charlie Hoover, used to give R&D advice to major shoe companies like Brooks and Asics. It's now under the Fleet Feet corporate umbrella and while it's still good, it's not the same anymore. So consequently I buy my shoes online from Holabird Sports in Md. or special order through Run With Us.

 

Everyone's foot is different with regard to pronation, supination, neutral, heel or toe striker. Personally I'm more neutral with some supination on my right foot. So I tend to wear the outside of my right shoe down before the midsole...which is kinda unique. But again everyone is different and there's no brand or size that works for everyone.

 

Fwiw, Reebok generally aren't considered mainstream in running shoes. More New Balance, Brooks, Asics, Nike, Saucony, Addias and to a lesser extent Mizuno and a few others. But definitely find a running store, a Sport Chalet or Sports authority type place might have a decent selection but most of the time the kids working there haven't a clue about running.

 

Generally speaking the Brooks shoes have become very popular in the last ten years. Their fit is considered excellent. A popular shoe that works for a lot of people is the Brooks Adrenaline. Again that's not saying it will work for you. Find a store that has a treadmill or lets you run outside a bit, they should watch your form too to see if you pronate or supinate. Fleet Feet in Encino will do that.

 

Try on every brand and style you can. At the old Phidippides, Charlie would have boxes of shoes out on the floor for new customers. You literally couldn't leave his store till you tried on about 8 different pairs. They were special and are sorely missed in the running community.

 

Sometimes it almost worth the trip to go to a legit running store and be fitted. Then you can always buy that shoe in that size online if desired.

 

I alternate between the Brooks Dyad (10 4E) and the New Balance 840 (10 2E). The NB has more support for off road trail running and the Dyad is good for pavement although either one are perfectly fine for either surface.

 

What he said.

 

I happen to like Asics Cumulus series. Started with the Cumulus 10's, now I'm at the 12's. The 13's are changing so much I went back & bought another pair of 12's, so I have a spare pair. I like the New Balance 1604's for the winter time. They are not as ventilated as the Asic's & have a higher sole & side so you don't get as many soakers as with the Asics.

 

When you get a brand/model number you like, you'll stick with them. Just human nature.

[Dave Ferris]

I ran a few marathons in the Cumulus. When I was starting out in the late 80s, Asics used to be considered "king of the fit". I wore Asics exclusively for over 10 years. Then Brooks improved on their line in the 2000s, most notably the aforementioned Adrenaline and the popular Addiction.

 

Now when I put the Cumulus on, it just doesn't fit my foot as exact as it did 15 years ago. It's too narrow. As we age, for a lot of us, our foot spreads out and gets wider. I'm up to a 4E in the Brooks Dyad where the Cumulus 2E simply wasn't wide enough in the toe box. An area I have to pay strict attention to due to my history with the degenerative arthritic big toe joints.

 

The New Balance have a rep for being the widest shoe on the market. The 4E in the 840 is too wide. The 2E fits great.

[Bronks]

Feeling so demonic. Heiaheia shows, that I've runned 666 kilometers this year today.

[JohnH]

Thanks again Dave for the Snails Pace suggestion. Made it there today and loved the store. Tried the Nike shoes I got in the gym but they are not working out . I think they are flatter than the Reeboks, I'll probably exchange them. The prices were very reasonable and if I can get shoes that work I will be a repeat customer.

[stepay]

Good for you tuck, keep it up.

 

So, my first marathon is over, and I did it!!! I started out pacing the 3:35 pace bunny, and was with him until 28 km, and then I started to get tired. I lost a minute our two by 32 km, but was still pacing 3:40... then... the wheels fell off. Over the next ten KM, I lost another 18 mins off my pace. Walking almost as much as I was running. Still 3:58!!! Under 4, which is a good first marathon for me, and now I have a time to beat.

 

On a scarier note, the guy that I train with was running the half marathon on sunday, and collapsed less than a KM from the end (it is NOT the guy who had heart failure 200m from the end that is all over internet google searches). My friend is still in the hospital with low phosphates. We are hoping he gets out tomorrow early. I had no idea that issues like that could happen (he siad completely no warning, he just felt tired and then fell).

 

Crazy.

 

Sorry I'm late to this Phred, but congrats on the marathon. I've run several marathons, and the first one was in...3:58! 1988 Columbus Marathon! Mine was a bit different than yours as I was running with a group of 5 guys, and they all wanted to break 4 hours. We stayed on pace (slightly under) the whole way. It's a great accomplishment though. You've suggested you're going to try to beat that time next time, and assuming it's not a crazy hard course or with crazy weather, you WILL be able to.

[Phred]

Thanks Man. I have no doubt that I can kill 3:58. None.

 

That said, it's been CRAZY hot here, and humid. Nice days to have a pool, but not so much for running

[stepay]

Thanks Man. I have no doubt that I can kill 3:58. None.

 

That said, it's been CRAZY hot here, and humid. Nice days to have a pool, but not so much for running

 

Yeah...crazy hot here too. I'm the head coach and co-director of a summer youth track program, and last night they had to run in temps around 91 degrees or so (that's about 35 degrees for you!). They were pretty hot.

[Dave Ferris]

Well I just tallied up my 6 month total for 2012 and I'm at 760.57 miles. Down a bit from last year this time.. On the the positive side, I turned 59 on 6/17 so just grateful I'm still able to do that when many other runners I know, even in their early 50's, have stopped altogether. So in the big picture it's cool but for someone who was always competitive and goal oriented, I have that runner's mentality ingrained of more miles and/or faster.

 

Trying to keep the once a week track workouts going even though it's very tough on the ego. My times are slow and I'm running way at the end of the last pack. I was working my a** off just to run 3:28 800s this past week. That's depressing when I think that used to be my 2 mile tempo pace maybe only 8 years ago... I'm just going to stay on it though and hope the times improve. I can't use the age thing too much as a crutch. There are two guys at the track, one is 63, the other will turn 60 in Nov., that are kicking my butt..

 

I probably should crosstrain more on the bike but I hate futzing with bikes and riding in traffic.

[Bronks]

Well I just tallied up my 6 month total for 2012 and I'm at 760.57 miles.

 

That's well done, sir. I'm still under 500. But still I did quite good sprint triathlon race last sunday. Maybe with your miles I could have won:)

 

[Dave Ferris]

My trumpet player friend, Roy Weigand, just ran a 24 hour solo endurance run for charity. He covered just over 110 miles ending up at the Rose Bowl.

 

It was ridiculously hot here Tuesday during the day. He was running loops on that San Gabriel bike path, down to Long Beach and back a few times in the total exposed sun.Yeah he's nuts for sure...

 

When Roy first started out 10 years ago he was way behind our running group in all the mountain runs. We'd always have to wait for him at the turnoffs so he wouldn't get lost. Now I wouldn't have a prayer in staying with him. He ran a PR 3:03 at this year's LA Marathon !

 

Here's a link with a video but you'll have to copy and paste.

 

http://www.ktla.com/news/landing/ktla-burbank-man-running-24-hours-for-charity,0,2529811.story

[Dave Ferris]

Did anyone see the 10,000 ?! ELECTRIC !

 

GALEN RUPP ...SILVER MEDAL !

 

http://www.cbssports.com/olympics/blog/eye-on-olympics/19727375/galen-rupp-wins-silver-in-10000-meters-mo-farah-takes-gold

 

OMG what an incredible race ! The first US distance runner to medal in the 10,000 since Billy Mills in '64 at Tokyo!

 

Galen passed the Ethiopian Bekele in the last 50 meters. I was screaming !

 

Congrats to the Alberto Salazar coached training partners going 1-2 and of course a huge congrats to the winner Mo Farah. A great moment for Great Britian !

 

The times were slow but that was one of the most exciting races I've seen. I can't believe that Rupp kid running with the Kenyans and Ethiopians and beating them..

 

WOW UNBELIEVABLE!

 

[video:youtube]http://www.youtube.com/watch?v=w4cNmHSf_mI

[Phred]

My trumpet player friend, Roy Weigand, just ran a 24 hour solo endurance run for charity. He covered just over 110 miles ending up at the Rose Bowl.

 

That is unbelievable stuff. I can't imagine being in that shape!!!

 

Did anyone see the 10,000 ?! ELECTRIC !

...

Galen passed the Ethiopian Bekele in the last 50 meters. I was screaming !

 

I was yelling at the TV too!!! It was amazing to see the end of that race. The pace that they had at the end floored me. To run that fast and have that much energy for a sprint at the end of the event was just awesome. To watch Rupp come from out of contention to silver has me shouting. It seemed to me that if he started his sprint 10 seconds earlier, he may have caught the leader...

[stepay]

Yeah, the 10,000 was crazy. Awesome to see Galen Rupp get that silver. The 1500 was equally as exciting with American Leo Manzano also getting the silver in an amazing sprint finish.

 

As for me, I've been running 5 days a week now for a month, so that's amazing. I take my son to his cross country practice and then go for a run myself and then wait for them to finish (I don't run with them...I ran on a trail that they don't run on...wouldn't be such a meddling parent).

 

My 7th grade son is really responding well to daily training, something he's never done. He has a 5k PR of 21:31 from May when he wasn't really training for running, and this Saturday he's running in a 5k that the high school team puts on before the season starts (his sister is a sophomore and runs on the high school team, and family members are allowed to run in this 5,000 meter run on Saturday; unfortunately, my daughter won't be able to run as she's in a boot with tendonitis). He says his goal is 19:something, but that may be a bit too much to hope for. We will see on Saturday.

[Dave Ferris]

Well London 2012 is history.

 

Just finished watching the Marathon. Congrats to the Uganda's Stephen Kiprotich !

An amazing surge at Mile 23 to break the two Kenyans. Something like a 4:43 mile ! Wow! In 77% humidity and a starting time of 11AM no less.

 

I thought I was gonna keel over on my 8 mile run this morning at 7:30AM on my last mile. The temp was 80 already and the humidity was 40%. I was struggling to run 9 minute pace... Us S. Ca. wimps aren't used to the heat and humidity..

 

Unbelievable race by 37 yr old Meb Keflizighi taking 4th in his last Olympic appearance after winning the Silver in Athens in '04 under similar hot conditions. He fought his way back from as far back as 17th place. What a gutsy performance !

 

Big news with Ryan Hall dropping out. His first DNF.

 

I've got one thing to say after watching the 5000--Mo is a serious MO-FO ! Can you believe that guy ?! Holy Sebastian Coe! The U.K. has a new legend in Mo Farah ! Another great last 400 in which he out kicked the favored Ethiopians and Kenyans. So a 5000 & 10000 sweep.

 

I think Galen Rupp just was out of gas from his performance in the 10000. He just couldn't hang on that last 350. Nonetheless, our youngest and brightest star !

 

Not so happy moments included the US miler Morgan Uceny getting clipped and going down. Shades of Mary Decker in the 3000 at LA in '84...

 

But as stepay mentioned, great to see Leo Manzano come charging from way back in the pack on the final straight to capture Silver. The first American man to win a medal in the 1500 since Jim Ryun in 1968. Incredible !

 

How about David Rudisha of Kenya shattering the WR in the 800 ?! 1:40 something ?! First man in history to run under 1:41. (he broke his own WR )

 

Think about it--a half mile in just 10 seconds over a minute and a half ! Steve Cram, British middle distance legend, said Rudisha has got it in him to run 1:39.

Wow, arguably the most extraordinary performance of the entire Games.

 

And then the sprints--As much as I despise the swagger, arrogance and egos that go along with sprinters (why is it the men ? Notice how humble the US women sprinters were? ), my hat's off to Usian Bolt. He's just on another planet from everyone else.

 

Bob Costas had the line of the games after an interview with Bolt yet again beating his chest after the 100 relays. "It's harder to have a higher opinion of Bolt than he has of himself." Perfect..

 

Incredible performances not only in Track & Field but the obvious accomplishments of Michael Phelps and the other US swimmers, both male and female.

 

Can't forget Gabby and her fellow gymnasts.

 

Overall one of the finest and inspiring Olympic years I've ever witnessed.

[stepay]

Very nice Olympic recap Dave.

[tjjazzpiano]

Didn't dig through the whole thread but has anyone mentioned Newton running shoes? They have a drop off at the end of the toe to basically force you to run with a mid foot strike instead of a toe or heel strike. It's supposed to be a more natural way to run and will supposedly keep you more injury free. Plus, they look really funky and cool!

[stepay]

Didn't dig through the whole thread but has anyone mentioned Newton running shoes? They have a drop off at the end of the toe to basically force you to run with a mid foot strike instead of a toe or heel strike. It's supposed to be a more natural way to run and will supposedly keep you more injury free. Plus, they look really funky and cool!

 

I know ONE person who really loves those shoes, and I know many more who are VERY skeptical about them. I'm not a huge proponent of trying to drastically change your gait unless you are constantly getting injured. If injuries are a problem, then orthotics are a possibility along with some strengthening of the weaker muscles, but consciously and drastically changing your natural gait seems problematic to me. For some people those shoes would force a drastic change...for others, not so much. Guess you could try them out and see if you like them.

[Phred]

Good olympic recap Dave. I am Canadian, and we had a very up and down olympics emotionally. The Women's Soccer 'bad reffing call' in the semi finals (Canada vs. US) is still being talked about daily around water coolers here. The team went on to win Bronze in spectacular fashion though scoring the winner in the 92nd minute of regulation time, or something like that... On the last day, our men's 4x100 relay got disqualified after winning bronze (for stepping on the lane line).. OUCH.

 

The marathon was awesome exciting, the hot humid weather seemed to really spread the field out... Canada sent three people to the marathon this year, and they did very well (20th,22th,27th), and I have run in races with 2 of them, as they are localish... All three said that the humidity was brutal. Canada is seeming to finally have a Marathon presence, which is pretty new. We haven't competed in the marathon at the Olympics in a long time, and the Canadian Marathon Record was set in 1975 (2:10.09). It's about time that record gets busted open.

 

 

 

[Phred]

I did the Army run 1/2 Marathon in Ottawa two weeks ago. Here is my story:

 

My 1/2marathon PB is about 1:40, but I haven't been focusing on the super long or the super fast runs as of late. So I decided to setup for a slower pace. I though 1:50 would work, and went and found the 1:50 pace bunny (A pace bunny is a person tasked with running the distance at a specific time. Follow your bunny for your desired time). At this specific race, there were two bunnies for 1 hour 50 mins. One that runs continuous, and one that alternates between running and walking (run for 10min, walk for 1min). Being a steadyish runner, I went continuous. At the start of the race (9000 people) it took us almost 2 mins to even cross the start line. We all get micro chips, so that two mins is counted in our chip time. What it means is that now we are targeting 1:52 by our watch.

 

The first 7 km were good, but by of 7 km in my knee started to bother me. Then I got a cramp. Kind of cry-baby-itis runner 'excuse things' as to why the pace was too hard. I hung in there, and by about 10km, my knee was ok, and the pace felt comfortable again. By about 12 or 13 km in, the two 1:50 pace bunnies were leap frogging each other. The steady guy would catch up with the other guy while he was walking, and then when the walk was done he would rocket ahead...

 

At about 14k in I had plenty of juice, so I hitched my wagon to the other pace bunny as he shot ahead for his 10 minutes of running. Then I kept running when he stopped to walk.

 

I finished in 1:48 (chip time), and I had a great negative split by about 2 minutes. All of those two minutes came in the last 7 KM.

 

I have never finished a race more comfortable, and don't recall if I have ever had a negative split in a 21.1KM run.

 

I have my last of this year in a couple of weeks, and I think I will target a little faster, but still comfortable. maybe 1:45.

 

 

[Dave Ferris]

Congrats on the 1:48 half Phred. Well done with the negative splitting.

 

When I was racing, the Half was my best distance. I had a PR of 1:28 on a hilly course in San Pedro in my early 40s. My last race, 7 years ago almost to the week now, was the Santa Clarita Half. I was able to get a respectable 1:35 at age 52.

 

I just started running again this week. I'd taken a break since the beginning of Sept. on doctors orders. My chronic arthritic big toe joints have been giving me problems again. In a couple of weeks he is going to give me some of the PRP shots (platelet rich plasma). This is same procedure basketball star Kobe Byrant went to Germany for. Not sure why he went all the way to Germany when he could have just gone to this guy up in Montrose 5 minutes from my house...

http://www.grantland.com/story/_/id/7796225/kobe-bryant-dr-chris-renna-regenokine-knee-treatment

 

In any case it was my longest break from running in 30 years. However I may have found a new passion. I'm really embracing the bike ! I've ridden for years off and on, but always begrudgingly. I'd always felt...man I should really be running . But after looking at the xrays of my feet this doc said..you know there's going to come a point where you simply WON'T be able to run anymore. You really should start seriously considering adding the bike more to your every day workout schedule NOW.

 

So I said sure. I have two smokin' bikes. A 10 year old Litespeed Titanium road bike that has under 2500 miles on it. And an 8 yr. old Ellsworth Truth full suspension Mountain bike with similar low mileage.

 

I went through a span in Sept. of 12 consecutive days on the bike. That was a record for me. Certainly I couldn't run 12 days in a row at this point in my life. And I also managed to lose 3 lbs. so go figure. And I don't feel as beat up all the time like I do with running. I bought a Thule rack for the Prius so it's easier to take my Mountain bike out to the Santa Monica Mountains area so I'm definitely getting into it more.

 

I ran 6 on Monday and will probably do an hour tonight and maybe another 6 on Sat. before we leave for vacation on Sunday for a week.

 

My plan is to run maybe 3, no more then 4 days a week, and get at least 2 days on the road bike and one day on the Mountain. We'll see how it goes but I'm starting to GAS after high end bikes now.

[colinio]

Man, shame about the injuries Dave, but it sounds like you're keeping fit, which is great - I've contemplated riding before.

 

So many runners here! I do a bit of running, too - aiming to do 14km (9 miles?) in under 65 minutes. I've been averaging 4:30 minute per kilometres - so I'm looking at being able to maintain those speeds for longer - and I've been running routes that have a few hills on them.

 

I really like Asics, and I think if you feel injuries in your toes, it's probably a good shoe, since some have a lifted section at the front that actually makes your toes spread out, rather than keep them bunched together. Before, I ran in Nikes, and I found they were quite narrow and I'd get very sore toes from it. I definitely suggest Asics, but the pair I own have a LOT of padding, it feels like you're running on air cushions.

 

Things I've found helped:

Conditioning exercises for knees.

Basically sit upright on a bench (or a seat - you can do this exercise in the office), one leg down and then lift your other leg up so it's parallel to the ground, you'll feel a tightness around the sides and bottom of your knee. Hold for 90 seconds and repeat. I've found that it strengthens the muscles around the knee so when you twist your ankle or pound the pavement you get a bit more resistance.

 

Shin splints though. Ouch. I love running so much, but why does it hurt me so?

[stepay]

I'm going resurrect this thread to brag a bit about my running kids.

 

My son ran in his first CC season ever as a 7th grader, and he ended up being the best 7th grade distance runner in our very large school district and the 3rd best overall runner in our middle schools (two 8th graders were better than him). They run 2 miles in middle school which is a little short for him, so I let him run a 5k right after the season, and he finished 2nd overall in 19:51. Not bad for a 12-year-old kid who still looks like he's 10. He's already saying he wants to run in the 16s as a freshman in high school...that's a doable goal for him I think depending on what puberty does for him.

 

My daughter is in 10th grade and lettered in cross country as a freshman but started the season with severe tendonitis and had to wear a boot and missed half the season. She came back strong and progressed from a 28:24 5k in her first meet (not very well trained) all the way down to her new PR of 22:06, earning her second letter in the process. Her goal for next season is to be injury free and get into the 20s.

 

All for now.

 

Hope your running is going well.