RECAP : July 16 - July 22

--- Monday - 07/16/12 ---


OFF


optional day of rest...decided to rest.




--- Tuesday - 07/17/12 ---


Pineridge - 33:13


easy running. felt good. Ready to take on my hill repeat workout tomorrow.




--- Wednesday - 07/18/12 ---


10 x Hill Repeats - Horsetooth Mtn


Workout went like this:


Parked down by the Horsetooth liquor store.  Easy run up the hill to the TH.  I then proceeded to run 10 repeats of the first half mile (roughly 0.55 miles), starting from the main trailhead up to the bench via South Ridge. An easy jog back down as a recovery. The hill gains about 250ft of vertical (according to mapmyrun) over the half mile distance.


Splits:
1- 4:47
2- 4:42
3- 4:45
4- 4:49
5- 4:45
6- 4:44
7- 4:45
8- 4:48
9- 4:43
10- 4:46


I hauled up 2 water bottles to the top on the first repeat and stashed them behind a small bush.  Felt good during the run.  The hardest part wasnt the hill, it was the 98 degrees outside temperature that was the rough part.. With zero shade, it made it that much harder.  Both ice cold water bottles filled with gatorade became luke warm by the halfway point of the workout and the remaining few ounces of liquid I had left after the workout was down right hot... ugh!


The goal for this workout wasnt to run as fast as I could for each one, rather it was to run a hard effort for a total time of 90-120 minutes of continuous hill repeats without dropping significantly off pace as the workout progressed.


felt solid most of the way.  That sun was brutal out there!




--- Thursday - 07/19/12 ---


Horsetooth Mtn Park - 1hr 11 mins


Workout went like this:


Horsetooth liquor store > main TH > South Ridge > Rock Trail > Westridge > Towers > Herrington > Soderberg > South Ridge > main Th > back down hill to truck


warm up to main TH : 8:45
cool down from main TH to truck: 7:25

Total Time : 1 hr 27 mins

Felt good after yesterdays hill repeats.  Took the run easy. Easy effort on the ups and downs.


--- Friday - 07/20/12 ---


Pineridge - 32:33


Easy running through Pineridge starting from Maxwell TH.


--- Saturday - 07/21/12 ---


Lumpy Ridge Trail head > Lawn Lake > Gem Lake > back to Lumpy Ridge TH -- 3 hours 36 minutes (about 22 miles)

This was my first time running the Lumpy Ridge trail.  One of the neat things about this trail is that it is a trail access route into RMNP -- free of charge!

Less than 1 hour from home, up in Estes Park, is the location of Lumpy Ridge Trail.
I pulled into the mostly empty parking lot at 6:40AM.  One of the first things I realized after I was gathering my GU and water bottle, was that I forgot my camera! (AKA...my phone!)  I must have put it down at our front door as I was leaving the house this morning, so I could tie my shoes.  I gave it a solid 5 minute search in my truck, hoping it just slide under a seat cushion or onto the floor somewhere ....but nope, nothing.

The run over to lawn lake was nice:  a meadow,  nice uphill climbs and fun descents.  I wish I had my camera, as the views were beautiful. I stopped at lawn lake (which tops out at about 11,000 ft) for a few minutes to take in the views before heading back.  On my return trip I took a short detour over to Gem Lake.  This detour was filled with dozens of rock steps all the way up to Gem.  The lake was actually smaller...and wasnt quite the "Gem"  appearance I had in my mind.  It was more of an....."algae green/brown" in color.  Back down the rock steps and cruised back into the Lumpy Ridge trailhead. (about 1.7 miles from Gem lake).
Running through the forest was nice and peaceful.  I didnt see another soul for about a 2 hour span during the run.  Isolated and loved every minute of it.  I did feel a little sluggish on some of the climbs, but felt great on the way back down.  There was a part of me that wished I had a running buddy with me, just in case I twisted an ankle, ran up on a bear....etc.
Once I got to Gem lake the trail was packed.  It was of course later in the morning and Gem Lake is a popular tourist hike for most.  By the time I got back to the trail head, the mostly empty park (which only had 2 cars in it when I arrived), was now packed and people were driving around in circles looking for an open spot.  My advice -- Arrive early!  and get a parking spot!
All in all it felt great to get away from some of my everyday running routes and try something new for a change.  I will definitely be back on this trail at some point in the future.

Total Time : 3hrs 36 mins
Vertical Gain : ~4,700


Some pics via google search of lawn lake and gem lake for reference:

lawn lake via google search

gem lake via google search

Next time I wont forget my camera!



--- Sunday - 07/22/12 --- 

OFF


Had family in town that I had not seen in about 8-9 years.  My cousin Neal and my Aunt Mary Ellen flew in from Dallas and Florida to visit my Grandma for the weekend.  They were planning to leave early Monday morning and so after church we had them and my parents and Grandma over for the rest of the day.  We all went out to dinner together and came back to our house for coffee and dessert.
It was nice to catch up and have them meet Elli and Andrea for the first time.  It was great to see family that I havent seen in a long time -- I wish their visit to Colorado lasted longer, but I really enjoyed the time they spent visiting us.  It was very nice of them to come out this far to spend some time with Grandma as well.
Overall --  a great day with the family!

-------------------------------------------------------------


A nice week of running.  Felt strong on my mid-week hill repeat workout and had a great run on Lumpy Ridge trail over the weekend.

• Had a great time with my family on Sunday.
• Leaning towards registering for the Run Rabbit Run 100 this September. I still need to find a few people to help crew me, if I decide to sign up.
• Next weeks mid-week run will most likely be 800's at the track -- upwards of 20 or more repeats, with only 100m recovery! --- gonna be fun!
• Not sure if I can fit it into my schedule but I might try to get down to Manitou next week and take a stab at running up the incline and running on Pikes Peak via Barr trail for a few hours. For those that dont know the Manitou Incline averages almost a 40% grade—gaining 2,011 feet  in elevation over a length of approximately 1 mile-with the maximum grade being 68%!  An uphill grunt!

RECAP : July 9 - July 15

--- Monday - 07/09/12 ---


OFF


Off day. Part of my new training schedule....week 1


--- Tuesday - 07/10/12 ---


Pineridge - 34:13


Easy jog around Pineridge starting from Maxwell TH. Getting the legs ready for tomorrows mid-week track session.




--- Wednesday - 07/11/12 ---


Track Workout - 30 x 400m with 100m recovery 


Hot - 92 degrees at the start of the workout.

Workout went like this:


1 mile warmup
30 x 400m repeats -- wanting to keep them all between 75-80sec, or no slower than a 5:20 avg pace.
1 mile cooldown

400m Split Summary (sec) -- all with 100m recovery :

-80
-80
-79
-78
-78
-79
-76
-78
-78
-79
-79
-80
-78
-79
-79
-80
-80
-78
-80
-79
-79
-80
-79
-80
-80
-80
-81
-81
-79

...DONE!

I originally had penned in a  50 x 400m session, but 30 was all I had in me today. This had been my first real track workout in over 2 months! So maybe 50 was a little over ambitious.  I do plan to get 50 at some point...maybe next time.

It was super hot out and I had 2 water bottles waiting for me every 200m so I can suck down some liquid goodness during my short 100m recovery, every few repeats.  Still, the heat radiating from the track was brutal.  Probably could have got a few more in if the temps were slightly cooler.

I had never ran this many 400m repeats in one workout before...and with such a short recovery in between each one -- I wasnt really sure how I would feel.  I mean, it was my first track workout in awhile, super hot out, and short recovery.  The plan was to keep the pace at about a 5:20 mile avg (or roughly slightly faster than my most recent 5k pace).

The first handful went by as usual, then once I hit the 15th - 16th repeat....I still felt good, but it felt strange to still be cranking along.  Then 20.....then 25.  It was all a blur after number 25.  I got into a pretty nice consistent groove through the first 25.  Then the last few I was still keeping pace but I could tell my effort to maintain that pace was significantly increasing -- as my quads were beginning to cramp up a bit and had me really trying to dig deep the last couple of repeats.  Once I hit number 30, I was done.  And just in time because about 20 members from the local ROTC started their workout and clogged up the first 3 lanes during my cooldown.

Steve dropped by right after I finished and we ran a mile cooldown on the track, barefoot.

Glad this one is in the books!


--- Thursday - 07/12/12 ---


OFF


--- Friday - 07/13/12 ---

Pineridge - 33:24


Legs were a little tight today. Still feeling the insano track workout from Wednesday.  Easy pace to work out the kinks.

--- Saturday - 07/14/12 ---


Long Run - 2hr 1 min ---- 2 1/2 laps around Pineridge + Foothills Trail (long loop)


Hot -- 90 degrees


Workout went like this:


Starting from the dog park at the end of Horsetooth I ran one lap around Pineridge then ran through Maxwell TH and ran up the hill, to Shoreline (long loop), then back down to Maxwell TH and ran back into Pineridge for 1 1/2 laps and finished back at my truck parked at the dog park.


Carried two handhelds a GU and a few shot bloks that I wanted to test out.


Not sure what was going on this morning.  I kept tripping on stuff and was super thirsty during the first 30 minutes of the run.  20 minutes in and all I wanted to do was down one of my water bottles in 3 large gulps and eat all my shot bloks and GU!
 20 minutes in and I drank half my bottle, as I can only assume I was dehydrated this morning, and chewed on a few shot bloks to give me the calories and hopefully, a burst of energy, to awaken my stupor-like run up to this point.  I guess it worked because I was fine for the rest of the run.  I stopped tripping on things and didnt feel as thirsty or tired the rest of the way.

I would have liked to run for another hour or so, but I was out of fluids and temps were in the mid 90's by the time I finished.....and so I called it a morning.



--- Sunday - 07/15/12 ---


Long Run - 1hr 52 mins


Was sorta crunched for time, so I didnt have the time to get up into the hills like I would have liked. Squeezed this in before church in the morning.


Workout went like this:


Starting from my house I ran onto the Mason st corridor (North) to Spring Creek Trail (West) to the Spring Canyon park, and then ran 1 1/2 laps around Pineridge.  From Spring Canyon Park I ran East- on Horsetooth--past Taft--past Shields...and then home.


Another hot day -- 93 degrees.   Was getting toasty by the time I got to Pineridge.  I didnt carry water or GU this time.  I chugged down a mouthful of water at a water fountain when I ran through Rolland Moore Park and then again as I was leaving Spring Canyon Park.


PM - easy 31 minutes at 9pm. -- Wanted to get in at least 2 hours of running today, so I threw in an easy half hour of running through town at night.

Total Time - 2hrs 23 mins




-------------------------------------------------------------------------
This is the first week of my new training program. And for the most part it went well.  I would have liked to get 4 hours of running on Saturday and Sunday as my B2B long days, and wanted to get in 50 x 400m repeats....but settled for just over 2 hours for my long days and 30 repeats at the track.

Ideally this is how the workouts go:

Monday - Off or optional day of running
Tuesday - Off or optional day of running
Wednesday - Track Workout / Hill Repeats (alternating weeks) -- 90min - 2hrs of hard effort running.
Thursday - Off or optional day of running
Friday- Off or optional day of running
Saturday - Long run (4hrs+ or 25 miles+)
Sunday - Long run (4hrs+ or 25 miles+)

There are several reasons why I created this workout schedule for myself: (in no particular order)

• Life is busy!  Working 8-4 Mon-Fri, daycare before and after work, Andreas commitment to her workouts at 6am (6 days a week), and not having time to run during lunch break on busy days at work.... it is sometimes hard impossible to fit in a run. This inconsistency with running here...or there...or fit it a short run before this, and another short run after that....does not work for me.  I need a few quality workouts a week, and I need them to be consistent.
• Track Workout / Hill Repeats -These mid-week runs should last 90 minutes to 2 hrs --- of hard effort running (not including warm up/cooldown...etc). This workout will alternate between speed one week and hill repeats the next.  The goal of these workouts is to increase my stamina and work on even split pacing over a 2hr span of hard running. The track workout will have a short 100m recovery no matter what distance the repeats are.  This will ensure I focus on pace, as all repeats on the track and hill, should be run within a few seconds of each other.  So pace/effort might seem easy during the first half of the workout, but after 90 - 120 minutes holding this pace on a short recovery...it should force my legs into a state of fatigue.  Which ultimately will increase my running stamina/strength.
• B2B Long Runs - For every distance runner, the weekly long run should be a staple to your training. And a B2B (back to back) long run will greatly improve overall endurance.  These runs are intended to cover ground in however long it takes, depending on the terrain, and not to be run with the intent of trying to hold a certain up-tempo pace..or red-lining it at any point.  A conversation pace at a comfortable effort without placing too much emphasis on your current or overall pace -- should be the goal. Getting in some quality time on your feet. I ultimately hope to get in at least 25 miles or 4 hours of running (whichever comes first) during these workouts. At least thats the goal. Long runs on trails with a decent amount of vertical is preferred over flat road running. But if time is an issue with getting up to Horsetooth/RMNP ..etc  Then road running, or pineridge/foothills trail it is!
• OFF or Optional days - I have planned four days a week of optional..or flex days of running.  These are the days that are okay to take off if the day is hectic and allows zero time to get in run, without feeling guilty or frustrated for missing a day of running. These days can also be used as recovery days, or as days to get in additional weekly mileage if so desired, or days of easy running to relieve tight or sore muscles -- if time allows. In theory, this plan allows for up to 4 days off a week.  Which will allow the two long days and speed/hill days to be run on a fresh pair of legs and should hopefully lead to a harder effort on those 3 days of the week. It will also help in the prevention of injury and over-training. Im not a spring chicken anymore....and so a day off here and there to keep the legs fresh is required from time to time.  

Anyway - I hope it will create more balance in my life between work, family and running.  I will give it some time and see how it goes. I might have to make a few adjustments here and there to work out the kinks or to train for a specific upcoming race. But as long as I am able to be consistent with the BIG 3: speed/hill repeats, and two weekly long runs --- I should be fine.

Leaning towards registering for the Run Rabbit Run 100 in late September.  However the part of my brain that thinks that is crazy --- keeps talking me out of it.  hmm...

I kept up with the Hardrock 100 over the weekend and hats off to Hal, Joe and Dakota for finishing on the podium.  That race course looks beautiful...crazy tough --- but absolutely breathtaking views of the San Juans.  Thats another one on my bucket list and I will find some photos of the course and add them to this post soon just to show off the beauty of that area of Colorado.
 Takes nails to finish that race!  Brutal!

RECAP : July 2 - July 8

--- Monday - 07/02/12 ---


Pineridge - 32:47


Easy lap around pineridge starting from Maxwell TH.




--- Tuesday - 07/03/12 ---


Easy 2 miles in the PM around the neighborhood - 14:11


Was going to take the day off as a rest day before the 5k tomorrow morning, but ended up getting out for a couple of laps around Troutman park -- running on the grass. easy jog.



--- Wednesday - 07/04/12 ---


Liberty 5k - 17:01 -- 3rd place


Race Report


--- Thursday - 07/05/12 ---


Foothills Trail (short loop) + 1 lap of Pineridge - 1:04


Felt good. Legs a little stiff from the uptempo speed during yesterdays race effort.


--- Friday - 07/06/12 ---


Foothills Trail (long loop) - 46:37


Hot - but felt good.


--- Saturday - 07/07/12 ---


Valley Trails - 1:11


Workout went like this :


Horsetooth Liquor store > Inlet Bay > Soderberg TH > Swan Johnson > Shoreline > Nomad > West valley > Arthurs Rock TH > back the same way...


Was planning on making the extra trek up Arthurs Rock once I got to the trailhead, but legs felt slow and heavy today.  And so I turned around at the trailhead, making for an easy run along the up and down rolling hills throughout the valley.




--- Sunday - 07/08/12 ---


OFF - rest day




----------------------------------------------------------------------


A super easy week of training.

• Ran an "ok" 5k time at the Liberty 5k. Keep reminding myself that I posted that time with zippo speed work in the last few months -- and so I guess that makes me feel slightly better about my overall fitness.
• Legs felt a little stiff in the days after the race.  First race/ track workout in awhile usually does that to you.
• I am starting my new training plan this upcoming week.  I will go into more details about it in my next post, but as of right now I am looking forward to it!
• Still havent found a race for July or August yet. I might register for a one or two 5k's (just to see what sorta time I can post with some speed training under my belt) -- but nothing in terms of trail races.  I am bummed out about this, but it might be a good thing as I am still on the fence about registering for the 100 miler at the end of September up in Steamboat.  Maybe I can just use the rest of the summer to focus my training on that...and cut back on the racing. 

I came across this video a few months back, its a good laugh from a trail-running perspective. ENJOY!

Liberty 5k

07/04/12 -- Liberty 5k Race Report


Results : 3rd place overall - 17:01




Its been a LONG time since I have ran a road race.  Just over a year to be exact. That, combined with the fact that I have not had a speed workout, tempo-run, or interval training --- in MONTHS, had me wondering what I could run a flat road 5k in.  The majority of my workouts have been easy trail runs, or slogging up the occasional mountain-side.....I havent ran a sub 6 minute mile in a long time --- let alone 3 back to back!   My background is 5k road and cross-country running...but not in recent months (or the past year or so) --- so I was ready to see what I can run with little to no speed work in preparation.

Myself, Andrea and Elli got to the race, near downtown Loveland --  about 40 minutes before the start time.  Andrea found some of our friends and hung out with them until the start. I headed over to the registration table to pick up our race packets.  Then made a run to to the port-o-potty and back to the car to pin on my bib number, suck down a GU and get ready to Rock N Roll.
The race had a 8am start time, however, it was delayed about 20 minutes -- as a bunch of last minute runners and walkers headed to the registration table.  After standing at the start line for 20 minutes....the race was ready to start.

TOEING THE LINE:


The race cannon went off and all 800+ runners/walkers were on their way!

MILE 1 - 5:15


Within the first couple of minutes of running the lead pack was about 5-6 strong.  once the initial lead pack got into a groove, by the time we got to the first mile marker, the top 4 runners were running stride to stride.  We hit the mile in 5:15 -- I felt comfortable despite not running this fast in a really long time.  Relatively speaking, its not a fast 5k split by any means, but without having done any speed workout in the last few months, the 5:15 put a nice zing in my legs.

MILE 2 - 5:30


Soon after the 1 mile marker I was running side by side with the lead runner.  I could tell by the lack of breathing and footsteps coming from behind me that we were starting put out a small lead on the remaining runners.  From the 1 mile mark to the 1.5 mile mark I tried a few times to drop the hammer and make an attempt at pulling away...forcing the runners around me to up the pace and go with me --- unfortunately my legs wanted nothing to do with increasing the pace.  I wasnt hurting or cramping -- I just couldnt find that next gear that it takes to pull away in a short 5k.  As a matter of fact...I was slowing down.  I got to the 2 mile marker exactly 5 seconds behind the lead runner.  I could tell by my split that I had slowed by about 15 seconds this mile, and was somewhat relieved that the lead runner had also slowed down a bit.  1 mile to go -- 5 seconds back....on legs that really wish they had some tempo training in the weeks leading up to race day.

MILE 3 - 5:45


Between mile 2 and 3 I began to slow down to what felt like a pedestrian stroll in the park.  And was shocked that with 1/2 mile to go I was still in 2nd place.  The final 3/4 mile of the race the lead runner pulled away from me.  Actually  I am not sure if he picked up the pace, or I just slowed down.  Either way, my legs were set on cruise control and I was trying to hang onto 2nd place.  My legs felt good -- but I was running out of gas.  I could tell by this point in the race, that the lack of tempo and speed work was really making my legs want nothing to do with this up-tempo race effort.
With 200m to go I took a look over my shoulder as we made a sharp right turn and I could see 5 runners behind me all within 10-15 seconds of each other.  Not something I was wanting to see, as my legs felt great in the striding rhythm they were in --- and the lack of any sprint effort that I could give had me worried.
With about 100m to go a runner flew by me, overtaking the 2nd place position -- I was now in 3rd, and with less than 100m to go I could hear heavy breathing from the runners giving chase.
I crossed the line in 3rd place -- 2 seconds behind 2nd place...and 27 seconds behind 1st place.

Looking back on it, I am a little disappointed that I didnt even really try to make it a race with 3/4 mile to go -- its like a little voice in my head told me to ease up and hold onto 2nd. I generally give it everything I have every step along the way until I cross the line.  But for some reason, I was content (at the time) where I was in the race and didnt give that "dig down deep" drive or push to catch 1st place.  (lazy)
 Either way I look at it, I am satisfied with how I ran without any speed training.  I think a sub 16:30 5k (roughly 16:10 sea level effort) is very possible with some speed and tempo training on a weekly basis.

I was recruited a few days earlier to lead, or rabbit, the kids fun run.  So after hanging out for a bit after the 5k -- I got ready to lead the kids to the finish ---- only to get whooped!  :)  fun times!

Overall - A fun day with friends supporting a fantastic cause:  Life for the innocent.

Next time I hope to be more prepared with some speed for the finish!

crossing the line -- wheew!

Getting schooled by the kids in the fun run!

Andrea and Elli finishing up strong!

RECAP : June 25 - July 1

--- Monday - 06/25/12 ---


Coyote Ridge - 56:27


Hot!--- 103 degrees hot! -- ice cold hand held water bottle was luke warm by the time I got to Rim Rock.

Temp in my car after the run

Hottest run of the year by far. And with zero shade cover --- just brutal.

Thank God for air conditioning!

--- Tuesday - 06/26/12 ---

Treadmill Climb - 4,000' -- 1 hr 22 minutes total

Workout went like this:

5 minute warmup

1hr 12 minutes @ 9:30 pace @ 10% grade (4,000')

5 minute cooldown

Was a sloppy sweaty mess after this run.  Temps outside were once again above 100, so a solid treadmill climb in the air conditioning sounds much more appealing.

* most vertical gain in a treadmill climb to date

--- Wednesday - 06/27/12 ---

Easy 45 minutes in the PM

Ran throughout the neighborhood in the PM.  Started around 9pm.  easy effort.

--- Thursday - 06/28/12 ---

OFF

Super busy day at work left no time for a lunch run and Andrea had a church commitment in the evening and so zero chance for a run today.

--- Friday - 06/29/12 ---

Pineridge - 39:16

One lap around Pineridge starting from the dogpark.  Stressful day at work and so I took out some frustration on the trail.  felt solid.

--- Saturday - 06/30/12 ---

Horsetooth Rock Summit - 1 hr 5mins

Workout went like this:

Horsetooth Liquor store > Main TH > South Ridge > Rock Trail > Summit > back down to truck the same way up.

This was the first run back in Horsetooth Mtn park since the High Park fire started last month.  They re-opened the park a few days ago and I have been wanting to run up to the summit and take in the views of the fire damage on the West and Northwest side of the park.

Dark storm clouds were rolling in as I was getting ready to start the run and so I left my camera (phone) back in my truck in case it started to rain hard.

It was a surreal view from up top.  You can see where the fire burned and the places where nothing was touched.

Felt good to get in some decent vertical for a change.

--- Sunday - 07/01/12 ---

Track Workout - 10 x 400m (all 72-74 sec -- with 100m recovery)

1 mile warm up

1/2 mile cooldown

For some reason I was thinking that the 4th of July was next Saturday, maybe its because most races fall on a Saturday.  But it wasnt until today that I realized that the Liberty 5k was this upcoming Wednesday!

Which meant I needed to get in at least ONE speed session before the race!

Temps today at the track were a solid 96 degrees...ughh!

I was planning on doing some sort of interval/tempo run on Monday and Wed of this week -- thinking that the race was Saturday. oohh well...

Its been TOO long since I have I done anything fast or even slightly up tempo in the last 8-10 weeks.  Almost all of my runs have been easy trail runs or slogging up the occasional mountain-side --  with the occasional surge here and there or bombing the descents --- but nothing I would call up-tempo or speed sessions by any means.

So today felt good to get the wheels moving a bit. I havent ran a 5k -- or even a road race -- in over a year, and so I have no idea how I will perform on Wednesday. 

However the race goes I am sure it will be a fun time. Andrea will be pushing Elli in the stroller and we will have a dozen or more friends from church there as well.  Since the proceeds from the race go to Life for the Innocent.  A ministry at our church that helps free children from the sex trade in India.

--------------------------------------------------------------

• I am a few days late in getting this post out -- its been a busy week!
• It felt good to get that run in up at Horsetooth Mountain park -- its been about a month since I last ran there before the fires.
• 4,000 vertical on a treadmill is pretty mind numbing -- but felt great  to get it in!
• I dont know how I forgot about the 5k race day -- but am glad I got in at least one track session prior to the race.
• Just found out the Barr Trail Mountain Race next weekend has been cancelled due to the Waldo Canyon Fire. So now I have zero race plans for the rest of the summer --- gotta find something soon!
• Currently working on a new workout plan for the rest of the summer and year that will be more user friendly in terms of allowing time for work, family and other time commitments. Its been super busy lately and I need to come up with something that actually fits into my day. I'll see how it goes.
• I often wonder how runners -- or Ultra-runners -- have the time to log 100+ miles a week having to work 8 hours a day 5 days a week, have day-care commitments before and after work, have family obligations to their spouse and children,  spend time with family and friends on the weekends, and take care of yard and household projects during the week.....and still get 8 hours of sleep a night! ----- if someone has the answer please fill me in!  :-)
• The Liberty 5k RACE REPORT !