Rock Cut Hobo 50K is over and it's time to get back to regular training. Farmdale 33 miler is less than 3 weeks away! I took yesterday off from any activity--although I sure did eat a LOT. Does mass eating count as cross training? I ran 3 miles this morning on the treadmill at MAP pace (113-133 HR). It felt good. I managed a pace of just under 9:20/mile and even though I was stiff and achy, it felt good to loosen up the legs. I felt better after the run then before I started. That's a good sign I'm recovering well from Hobo. No injuries either.
Here are my basic stats for today's run:
1/2 mile warm-up walk
2 miles at 9:17 pace (127 Avg HR)
1/2 mile cool down walk
The rest of the week looks like this:
Wednesday: 2 mile walk
Thursday: 4 miles with 2 at SAP pace (143-163 HR)
Friday: Cross training or off
Saturday: 12 miles at MEP pace (133-143 HR)
Sunday: 5 miles easy (113-133 HR)
Tuesday, September 30, 2008
Monday, September 29, 2008
Rock Cut Hobo 2008 Report
As I said yesterday, the women's course record at the Hobo 50K was shattered by two runners! I didn't manage as well as them, but did run the way I wanted to and finished in 5:40 (30th out of 70 finishers and 79 starters). Last year I ran 5:35, but died at the end. It was much warmer last year and I got dehydrated. The weather was almost perfect this year with clouds all day and the temperatures only reaching the low 70s in the afternoon. I was not feeling very good on the 3-hour drive up to Rockford. My stomach was bothering me and I made 3 stops before arriving at Rock Cut State Park. My plan was to run very easy the first loop and see if my stomach settled down. I was only drinking water and had hoped the aid stations would have some chips and pretzels to add calories (and not bother my stomach). I didn't find any food on that first 15.5 mile loop...I was really hungry and getting tired. On the positive side, my stomach was feeling fine and I was ready to refuel and start picking up the pace. I grabbed a yogurt smoothie and salt pill from my car, a few pretzels from the main start/finish aid station, and headed back down the trail for the second loop. My first split time was 2:49 (including the brief stop at my car). That's faster than I expected to run, but I was going easy and felt OK (except for the lack of calories & related energy fatigue).
On the second loop I changed my iPod tunes to actual music rather than podcasts. I like podcasts for easy long runs--they don't pump me up and get me going faster than I should, but they still ease the time on the trails. At Hobo I loaded up my three favorites daily podcasts: World Soccer Daily (the best futbol radio show in the world!), Dave Ramsey (basic, no nonsense financial advice), and American Marketplace (business & financial news from public radio). All are available for free on i-Tunes or you can get them from the shows web sites. Those "news" shows got me through the first loop, but now I needed some motivation to keep it up...that means real music. The next 2.5+ hours were spent listening to Rilo Kiley, U2, AC/DC, Black Eyed Peas, Led Zeppelin, Ozzy Osbourne, and even a little Avril Lavigne (no, I'm not a 13-year old school girl). I needed the extra musical inspiration...the miles were starting to wear on me. The nice thing about keeping your pace up on the last half of an ultra is that you get to pass a lot of runners. Nothing against those runners, but it sure feels nice to pass them. And it feels a LOT better than being passed! I kept to my standard strategy of jogging the flats, pushing on the downhills, and walking the uphill portions of the course. The course was in good shape--very little mud and only a few spots that had loose sand that made it tough to get going.
The Hobo Run has a lot of aid stations, but most offer ONLY water and maybe some sports drink. I wish they threw in just a bag of chips or pretzels. The two "full" aid stations (one was at the finish) only had a bit more to offer---fruit, pretzels, and maybe a stray box of Cheez-Its. Where were the Chips? Cookies? PB&J sandwiches? M&Ms? Oh well, I grabbed what I could at each station and kept on plugging away. I knew my pace was slowing (there were good mile markers all along the course), but I tried to increase my effort when I could. I thought I could pull a negative split...I was wrong. It was close...I finished at 5:40 with splits of 2:49 & 2:51. Not bad for an honest days work. I did finish looking good and running well--ask anyone around the finish line when I came in...I kicked it up a notch and sprinted the last 100 meters in the open meadow!
Overall I was happy with my performance at the Rock Cut Hobo 50K. It was a great long run and not a terrible finish time. I still feel good today. Hobo is a nice course with a mixture of single-track trail through forests, wider open trails through grassy areas, and even a bit of road thrown in for good measure. No serious hills, just a good variety of rolling terrain. You even get to see a few horseback riders and mountain bikers (they were all courteous). It's definitely a PR type of course...if they would provide just a bit more at the aid stations. If you normally carry and use gel packets, you'd be fine at this race. There are plenty of fluids along the course. I rely to heavily on the aid stations to provide real food...I don't carry gels and I often only drink water. I need calories (and electrolytes) from PB&Js, M&Ms, nuts, pretzels, chips, cookies, and salt pills. If the race added just minor food to the water-only aid stations, this would have been an almost perfect race. It's well-marked, has a nice finisher shirt and goodie bag (great wool socks this year), and tasty post-race "hobo stew" (with a vegetarian option).
This was race #3 of the Illinois Trail Ultra Grand Slam. Twenty-one of the 24 people who were still in contention for the full Slam signed-up for Hobo. I believe 20 finished (results are posted, but I haven't analyzed them yet). Farmdale 33 miler, the last race of the Grand Slam, is in 3 weeks. Once I get the Hobo results coordinated with the Slam participants, I'll update the Slam results.
On the second loop I changed my iPod tunes to actual music rather than podcasts. I like podcasts for easy long runs--they don't pump me up and get me going faster than I should, but they still ease the time on the trails. At Hobo I loaded up my three favorites daily podcasts: World Soccer Daily (the best futbol radio show in the world!), Dave Ramsey (basic, no nonsense financial advice), and American Marketplace (business & financial news from public radio). All are available for free on i-Tunes or you can get them from the shows web sites. Those "news" shows got me through the first loop, but now I needed some motivation to keep it up...that means real music. The next 2.5+ hours were spent listening to Rilo Kiley, U2, AC/DC, Black Eyed Peas, Led Zeppelin, Ozzy Osbourne, and even a little Avril Lavigne (no, I'm not a 13-year old school girl). I needed the extra musical inspiration...the miles were starting to wear on me. The nice thing about keeping your pace up on the last half of an ultra is that you get to pass a lot of runners. Nothing against those runners, but it sure feels nice to pass them. And it feels a LOT better than being passed! I kept to my standard strategy of jogging the flats, pushing on the downhills, and walking the uphill portions of the course. The course was in good shape--very little mud and only a few spots that had loose sand that made it tough to get going.
The Hobo Run has a lot of aid stations, but most offer ONLY water and maybe some sports drink. I wish they threw in just a bag of chips or pretzels. The two "full" aid stations (one was at the finish) only had a bit more to offer---fruit, pretzels, and maybe a stray box of Cheez-Its. Where were the Chips? Cookies? PB&J sandwiches? M&Ms? Oh well, I grabbed what I could at each station and kept on plugging away. I knew my pace was slowing (there were good mile markers all along the course), but I tried to increase my effort when I could. I thought I could pull a negative split...I was wrong. It was close...I finished at 5:40 with splits of 2:49 & 2:51. Not bad for an honest days work. I did finish looking good and running well--ask anyone around the finish line when I came in...I kicked it up a notch and sprinted the last 100 meters in the open meadow!
Overall I was happy with my performance at the Rock Cut Hobo 50K. It was a great long run and not a terrible finish time. I still feel good today. Hobo is a nice course with a mixture of single-track trail through forests, wider open trails through grassy areas, and even a bit of road thrown in for good measure. No serious hills, just a good variety of rolling terrain. You even get to see a few horseback riders and mountain bikers (they were all courteous). It's definitely a PR type of course...if they would provide just a bit more at the aid stations. If you normally carry and use gel packets, you'd be fine at this race. There are plenty of fluids along the course. I rely to heavily on the aid stations to provide real food...I don't carry gels and I often only drink water. I need calories (and electrolytes) from PB&Js, M&Ms, nuts, pretzels, chips, cookies, and salt pills. If the race added just minor food to the water-only aid stations, this would have been an almost perfect race. It's well-marked, has a nice finisher shirt and goodie bag (great wool socks this year), and tasty post-race "hobo stew" (with a vegetarian option).
This was race #3 of the Illinois Trail Ultra Grand Slam. Twenty-one of the 24 people who were still in contention for the full Slam signed-up for Hobo. I believe 20 finished (results are posted, but I haven't analyzed them yet). Farmdale 33 miler, the last race of the Grand Slam, is in 3 weeks. Once I get the Hobo results coordinated with the Slam participants, I'll update the Slam results.
Sunday, September 28, 2008
Records Fall!
I ran the Rock Cut Hobo 50K today in 5:40--not a course record and not even a PR for me at the distance, but a fine time for a good old fashioned long run. I finished strong and felt very good. Two buffalo women, Ellen and Christine, both broke the old women's course record--Christine ran 4:19 and Ellen 4:21. Those are blazing times! The buffalo women are killing the men lately. Full race report tomorrow.
Another record was broken today...over at the Berlin Marathon this morning Haile Gebrselassie won in a WORLD RECORD time of 2:03:59! Here's a story from the NYT. He's one of my favorite runners so I'm happy to see him break the record. He's had a tough year and at his age (35) he doesn't have too many world records left in him. Well done.
Another record was broken today...over at the Berlin Marathon this morning Haile Gebrselassie won in a WORLD RECORD time of 2:03:59! Here's a story from the NYT. He's one of my favorite runners so I'm happy to see him break the record. He's had a tough year and at his age (35) he doesn't have too many world records left in him. Well done.
Thursday, September 25, 2008
First SAP Run
Today was a scheduled 5 mile trail run at Lake of the Woods with 2 miles in the middle at SAP pace (HR=143-163). It worked out quite well and felt pretty easy. I did a one mile warm-up at MEP pace (133-143HR), then ran 2 miles at SAP pace, followed by a 2 mile cool down at MEP pace. Here are the stats:
1 mile @ 8:29 pace, Avg HR=135 (mostly flat and downhill)
2 miles @ 8:09 pace, Avg HR=157 (mixed rolling hills)
2 miles @ 9:56 pace, Avg HR=142 (more uphill than downhill)
Shoe: Nike Air Zoom Trail
HR recovery: (2 minutes after run: 139=>106=33 beats)
Feeling: 8/10
The only thing I didn't like about this run was the recovery 2 miles at the end. I felt my heart rate was way too high for such a slow pace. I think I need to walk right after the SAP running until my heart rate drops to about 113, then slowly pick it up again and maintain the MEP running. It was a bit warm this evening, but not hot enough to keep my HR elevated. Feel fine now and I'm looking forward to lots more MEP and SAP running. I can see turning this SAP "tempo" run into a 1-3-1 (MEP-SAP-MEP) breakdown in the near future. I have a feeling I'm going to dislike most of the MAP (HR=113-133) running. Hey coach, you out there?
Tomorrow is an easy cross training day, Saturday is a short easy run, then Sunday is the 50K trail race.
1 mile @ 8:29 pace, Avg HR=135 (mostly flat and downhill)
2 miles @ 8:09 pace, Avg HR=157 (mixed rolling hills)
2 miles @ 9:56 pace, Avg HR=142 (more uphill than downhill)
Shoe: Nike Air Zoom Trail
HR recovery: (2 minutes after run: 139=>106=33 beats)
Feeling: 8/10
The only thing I didn't like about this run was the recovery 2 miles at the end. I felt my heart rate was way too high for such a slow pace. I think I need to walk right after the SAP running until my heart rate drops to about 113, then slowly pick it up again and maintain the MEP running. It was a bit warm this evening, but not hot enough to keep my HR elevated. Feel fine now and I'm looking forward to lots more MEP and SAP running. I can see turning this SAP "tempo" run into a 1-3-1 (MEP-SAP-MEP) breakdown in the near future. I have a feeling I'm going to dislike most of the MAP (HR=113-133) running. Hey coach, you out there?
Tomorrow is an easy cross training day, Saturday is a short easy run, then Sunday is the 50K trail race.
Wednesday, September 24, 2008
Howl at the Moon Punishment
I've decided that since I didn't achieve my goal at this year's Howl at the Moon 8-Hour run (I wanted 50 miles and ran 47.06), I do not get to run the Pikes Peak Ascent & Marathon next year. That'll teach me! My punishment for missing the 50-mile goal is to run that darn 8-hour event again. I need to go back to Howl and set a PR before rewarding myself with a cool race vacation like Pikes Peak. My goal, yet again, is to hit 50 miles (although a new PR will do too) at the 2009 Howl at the Moon before I get to have fun in Colorado. I suppose I shouldn't label running Howl at the Moon as "punishment"--it is a fine race and I love those runners and volunteers. To be honest, I'm sort of addicted to this race. It's close to home, inexpensive, has great runner support and post race party, and it was my first ultra marathon way back in 2000. It has a strange hold on me.
I need to train harder for Howl. I always assume I'll get in some good running plus a few ultras leading up to Howl, but it doesn't quite work out that way. Enough excuses...time to deliver a new PR! If I move the Buffalo Trace 7-day Stage Race to earlier in the year, maybe I'll have more time to recover and train hard for Howl in 2009. Oh well, I can't spend too much time thinking about next year, I still have THIS year to finish. Only 4 days until Rock Cut Hobo 50K and then Farmdale 33 miler is 3 weeks later. That will complete the Illinois Trail Ultra Grand Slam.
I need to train harder for Howl. I always assume I'll get in some good running plus a few ultras leading up to Howl, but it doesn't quite work out that way. Enough excuses...time to deliver a new PR! If I move the Buffalo Trace 7-day Stage Race to earlier in the year, maybe I'll have more time to recover and train hard for Howl in 2009. Oh well, I can't spend too much time thinking about next year, I still have THIS year to finish. Only 4 days until Rock Cut Hobo 50K and then Farmdale 33 miler is 3 weeks later. That will complete the Illinois Trail Ultra Grand Slam.
Tuesday, September 23, 2008
First Training Day Goes OK
Today was my first training day with some sense of accountability and purpose. Coach Jeff has figured out how to post comments on this blog so he'll track my training and provide feedback. This week is a transition period into "real" training that will start next week after Rock Cut Hobo 50K on Sunday. The goal for today was to get in some slightly faster paced work in my Most Efficient Pace (MEP) heart rate zone (133-143). I did a short 1/4 mile warm-up walk, then ran 2 miles at 8:23 pace with an average heart rate of 135, followed by a 1/4 mile cool down walk. I intended to run 3 miles at MEP pace, but I started to cough uncontrollably at 2 miles--felt like something was stuck in my throat. A bad feeling made worse by being on a treadmill at 8:23 pace! Oh well, enough excuses. I still had a good, short workout and felt great after a bit of stretching. So here are my basic stats:
1/4 mile warm-up and cool-down walk
2 miles @ 8:23 pace on treadmill
Average HR: 135
Shoe: Asics Gel DS Trainer
General feeling: 7/10
Hey coach, is that good?
Tomorow is scheduled to be a 2 mile walk (basically an "off" day). Yesterday was 25 minutes on the elliptical. Thursday is the next workout--5 miles total with 2 miles in the middle as a tempo run at Speedy Aerobic Pace (SAP) which is 143-163 heart rate zone. My current Maffetone heart rate zones are:
MAP: 113-133
MEP: 133-143
SAP: 143-163
More details about these training zones can be found in my previous blog posting (July 17, 2008).
1/4 mile warm-up and cool-down walk
2 miles @ 8:23 pace on treadmill
Average HR: 135
Shoe: Asics Gel DS Trainer
General feeling: 7/10
Hey coach, is that good?
Tomorow is scheduled to be a 2 mile walk (basically an "off" day). Yesterday was 25 minutes on the elliptical. Thursday is the next workout--5 miles total with 2 miles in the middle as a tempo run at Speedy Aerobic Pace (SAP) which is 143-163 heart rate zone. My current Maffetone heart rate zones are:
MAP: 113-133
MEP: 133-143
SAP: 143-163
More details about these training zones can be found in my previous blog posting (July 17, 2008).
Sunday, September 21, 2008
Simple Running is Boring
Lately I've been posting about being injured and looking forward to some basic running. Well, I've now been "enjoying" that easy running for a couple weeks. I suppose I do appreciate the chance to get back on the trails and run pain free, but something is missing. I'm healthy and not injured...and now "simple running" is boring. I need a goal. I need structure in my running. I need a plan. My watch needs to be put back on my wrist and the heart rate monitor strapped to my chest! Time to start tracking my runs and looking forward to improving and reaching my goals. What goals? My next race is in 7 days at the Rock Cut Hobo 50K. Too soon to make that a goal race. I'll turn that into a good long run. The goal for Hobo is to make it to the finish line feeling good and ready to start training in earnest. Farmdale 33 miler is 4 weeks away (October 18) and I should be able to sharpen up for that race. I'm shooting for a Farmdale PR (currently that stands at 5:49).
After consulting with Coach Jeff, here is my general training strategy loosely based on the Run Less, Run Faster book and the Furman Institute training philosophy (with a bit of Maffetone HR training thrown in too):
Monday: Cross training (walk, elliptical, weights, or bike)
Tuesday: Intervals (400m, 800m, or 1k repeats)
Wednesday: Cross training or complete day off
Thursday: Tempo run (5-7 miles with about 3-4 at SAP pace: 143-163 HR)
Friday: Cross training
Saturday: Long run (12-20 miles at MAP pace: 113-133 HR)
Sunday: Short run (4-5 miles at MEP pace: 133-143 HR)
I'll post my specific weekly plans each Sunday on this blog. I'll follow-up each run with a blog posting and hopefully comments from Coach Jeff (if he ever figures out how to post!). Others are welcome to comment on my training too. The more public accountability I have the longer I'll stay motivated. That's my plan and I'm sticking with it!
This week will be a transition week leading up to the Hobo 50K on Sunday. Here are my plans:
Monday= 30 minutes cross training on elliptical machine
Tuesday= 4 miles at MEP pace (133-143 HR)
Wednesday= 2 mile walk
Thursday= 5 miles with 2 at SAP pace (143-163 HR)
Friday= 30 minutes cross training on elliptical machine
Saturday= 3 miles at MAP pace (113-133 HR)
Sunday= 31 mile "long run" at the Rock Cut Hobo 50K race (5:59 time goal). Last year I ran 5:35. Giving myself an extra 25 minutes should keep me relaxed.
After consulting with Coach Jeff, here is my general training strategy loosely based on the Run Less, Run Faster book and the Furman Institute training philosophy (with a bit of Maffetone HR training thrown in too):
Monday: Cross training (walk, elliptical, weights, or bike)
Tuesday: Intervals (400m, 800m, or 1k repeats)
Wednesday: Cross training or complete day off
Thursday: Tempo run (5-7 miles with about 3-4 at SAP pace: 143-163 HR)
Friday: Cross training
Saturday: Long run (12-20 miles at MAP pace: 113-133 HR)
Sunday: Short run (4-5 miles at MEP pace: 133-143 HR)
I'll post my specific weekly plans each Sunday on this blog. I'll follow-up each run with a blog posting and hopefully comments from Coach Jeff (if he ever figures out how to post!). Others are welcome to comment on my training too. The more public accountability I have the longer I'll stay motivated. That's my plan and I'm sticking with it!
This week will be a transition week leading up to the Hobo 50K on Sunday. Here are my plans:
Monday= 30 minutes cross training on elliptical machine
Tuesday= 4 miles at MEP pace (133-143 HR)
Wednesday= 2 mile walk
Thursday= 5 miles with 2 at SAP pace (143-163 HR)
Friday= 30 minutes cross training on elliptical machine
Saturday= 3 miles at MAP pace (113-133 HR)
Sunday= 31 mile "long run" at the Rock Cut Hobo 50K race (5:59 time goal). Last year I ran 5:35. Giving myself an extra 25 minutes should keep me relaxed.
Monday, September 8, 2008
Simple Running
Ah, the joys of simple running. I ran Saturday and Sunday mornings at an easy pace and managed 10 miles each morning. And all without back pain (although the lower back is still stiff). Felt great to be out on the trails just running. No watch, no heart rate monitor (well, I did have one on Saturday since I ran with my "coach") and no training plan. Just simple running. The weather was fantastic all weekend...I wish we could have cool, dry temps all year long. The local trails at Lake of the Woods Forest Preserve are in very good shape. Coach Jeff has been mowing them regularly and they looked awesome on Sunday. My plan is to run easy and short Monday-Friday and then easy and "long" (10-12 miles) on the weekend in preparation for the Rock Cut Hobo 50K (in less than 3 weeks!). If my back holds out for Hobo, I'll throw in some faster tempo runs in training for Farmdale 33 miler. For now, I'm enjoying the simple pleasures of easy running with no training goals and pressure. Maybe that's what I should do year-round? Guess I should consult coach Jeff.
NOTE: The trails at Clinton Lake are in fairly poor shape (as of last week). Many downed trees and lots of itch weed, briars, and high grass across the trail. I really can't blame DNR since they've had budget and staff reductions. If the local DNR folks don't clear it within a month or so, I'm sure we'll get a group together from the running club or buffalo runners to do trail maintenance.
NOTE: The trails at Clinton Lake are in fairly poor shape (as of last week). Many downed trees and lots of itch weed, briars, and high grass across the trail. I really can't blame DNR since they've had budget and staff reductions. If the local DNR folks don't clear it within a month or so, I'm sure we'll get a group together from the running club or buffalo runners to do trail maintenance.
Wednesday, September 3, 2008
Second Half of the Grand Slam
Don't forget that the Illinois Trail Ultra Grand Slam is only half over! We still have two fall ultras to finish: Rock Cut Hobo 50K and Farmdale 33 miler. I just signed up for the Hobo run and hope to be doing Farmdale too (if I survive Hobo). My back is getting better and I plan on doing short runs everyday until Hobo on September 28. If I feel OK after Hobo, I'll get a couple long runs in before the October 18 Farmdale race.
Sunday, September 28 at 8am
Rock Cut Hobo 50K (25K race is on Saturday)
Rock Cut State Park
Rockford, IL
Saturday, October 18 at 7:30am
Farmdale Trail Run (8 and 33 Miler)
Eureka, IL (close to Peoria)
PS: Hurricane Gustav didn't wreak much havoc on Louisiana and the New Orleans area. My mother came back to her house this morning and all is well. Lots of small debris (branches, leaves, twigs, etc), but no huge trees down in her neighborhood. The electricity was out for over a day and there were a few water and sewage problems...now everything seems back to normal.
Sunday, September 28 at 8am
Rock Cut Hobo 50K (25K race is on Saturday)
Rock Cut State Park
Rockford, IL
Saturday, October 18 at 7:30am
Farmdale Trail Run (8 and 33 Miler)
Eureka, IL (close to Peoria)
PS: Hurricane Gustav didn't wreak much havoc on Louisiana and the New Orleans area. My mother came back to her house this morning and all is well. Lots of small debris (branches, leaves, twigs, etc), but no huge trees down in her neighborhood. The electricity was out for over a day and there were a few water and sewage problems...now everything seems back to normal.
Monday, September 1, 2008
If It's Not One Thing...
If it's not one thing, it's another! Apparently the running gods are not smiling upon me. Vertigo got me last week (Mon-Wed), then on Thursday my lower back started to hurt. On Friday it was really stiff and hurting. My boss said I looked like I was 80 years old. My brother said "you're finally getting old." After work, I helped out as a volunteer for the University of Illinois cross country "Illini Challenge" home meet (men were first and the women took third place), but it was hard just standing at my spot on the course. I tried to run on Saturday morning...it was a very slow jog walk--about 14 minute pace. Managed to eke out 4 miles. Sunday was another day off. I'll try to get back this morning before it heats up (expected to be 90+ degrees today). I was so happy to be rid of the vertigo that I didn't care that my back hurt...for one day. When it was still stiff and hurting after a couple more days, I wasn't so happy. Didn't I just post about appreciating your health? That is the truth! Take it easy out there and appreciate every pain-free run.
On top of my sore lower back, hurricane Gustav is hitting my old home state of Louisiana. My mom evacuated yesterday (only going about an hour north of New Orleans--hopefully that will be enough distance from the storm surge on Lake Pontchartrain and the local rivers). Current strength and path of the storm looks much better than Katrina (my mom evacuated for months on that one!).
Have a great Labor Day. If you're not working, hit the trails! I'm hoping to put in a very slow and easy 5 miles. Then it's back to the heating pad and Advil. Rock Cut Hobo 50K is only 27 days away. Yikes!
On top of my sore lower back, hurricane Gustav is hitting my old home state of Louisiana. My mom evacuated yesterday (only going about an hour north of New Orleans--hopefully that will be enough distance from the storm surge on Lake Pontchartrain and the local rivers). Current strength and path of the storm looks much better than Katrina (my mom evacuated for months on that one!).
Have a great Labor Day. If you're not working, hit the trails! I'm hoping to put in a very slow and easy 5 miles. Then it's back to the heating pad and Advil. Rock Cut Hobo 50K is only 27 days away. Yikes!
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