Happy Spook day!

I hope all of you enjoy at least 1 piece of candy today. I will! :-)

As for the 'challenge'...I'm still on track!
  • Monday was lifting and abs.
  • Tuesday was spin. (I think I 'tweaked', pulled or IDK...I did something to my calf)
  • Wednesday was a KICK AZZ spin class. This was full of calf cramps by the half way point.
  • Thursday was a 2 mile walk with the dog. I was hoping this would help stretch out the calf.
  • Today is going to be upper body weights, abs and a hot tub session.

Tomorrow Steve and I are doing the Tesfa 5K at Fort Snelling State Park here in MN. If you are in the area come on out! The Tesfa Foundation provides early childhood education to disadvantaged children in Ethiopia. Slow and steady Steve won the thing last year!

We should have some nice weather, they are calling for a low of 36 tonight and a high of 60 tomorrow. I'm hoping we split the difference by the 10am start time and get up to the high 40's. This was going to be my 'winter of speed' benchmark race, but unless my calf shapes up today I might just have to go slow and steady. It is a little better today but still pretty tender to touch in a few spots and stretch. I'll just take what the day gives me.

I would like to take this section to make a few updates/revisions to the tv portion of the challenge. I'm not sure I conveyed my exact intentions with the tv portion since I was witting that blog post off 3 hours of sleep late into the evening. I will probably turn on the tv if I'm bored as hell on the trainer...I really just want to keep it off during the week. I want to get through some books and get to bed at a decent hour. That doesn't mean I'm going to be watching tv all day during the weekend. I'm still going to try to keep it off, besides football, just to be true to the challenge.

I would also like to add something to my challenge...eliminate the junk food! I don't know about your work place but mine is littered with candy, cookies, bars, pies. It is just nuts! So with the exception of Thanksgiving I'm going to test my will power and walk by the goodie table at work and take NOTHING.

I think it is truly amazing that so many of you want to join me in this crazy challenge! After today we are only 30 days away.


It is official, I'm calling you out! Fastest half marathon in 2009. BRING IT!

And now a picture of my costume...


Time for Change!

That seems to be a common theme around the country lately. However, I'm thinking about it on a smaller scale....just me. I need change! I need to take control of my life again. The week after the marathon I was on a high. The stress and weight on my shoulders of this looming race, this big unknown was gone. I was lovin' being able to go for a 3 mile run and call it a good day. Pace didn't matter, HR didn't matter...nothing mattered. It was just me and 3 miles of road. Over the past two weeks I haven't seen that road. I haven't seen the bike studio, I haven't seen my bike or the trainer I just bought for it. I've let work control my life. I've let "The Man" tell me he needs this by the end of the day or week or whatever and I've just smiled and put in the extra time. Not having worked out in two weeks is killing me, I'm stressed and harboring anxiety about work issues. Let me say this once, for all to hear (well read)....I'M DONE! Today is the day I take my life back. I'm going to get back to basics and challenge myself.

My plan going forward is to try and better myself physically and mentally. I'm going to challenge myself, and anyone who wants to join me, to the following:

  • Work out every day until the end of November.
    35 days of nothing but making my body better, healthier and stronger. Now I'm not talking I have to run every day, lift every day. I just mean I'm going to run, bike, lift, spin, stretch, ect every day. Yes, ten min of stretching is going to count as a work out because I feel that your body benefits from stretching.

    I've put on some weight since the marathon, due to not working out and stress, so I'm going to build on my earlier stated goal of getting faster. I want to get stronger, it has been almost a year exactly since I started the running longer because I hurt my shoulder lifting. A year ago today I could bench 315 pounds, weighing 250. One day I over did it and hurt my shoulder, a lingering football injury, and started running farther than 3 miles because I felt like I needed to make up for not lifting. I was easily addicted to pushing myself farther. So this winter, faster and stronger. I'm not talking about bulking up, just start hitting the weights again.

    I also want to put on a compression shirt and NOT have the words "muffin" or "top" come to mind. I have done almost no core workouts since I started marathon training this spring. Today is day number 1 or abs, wish me luck.

    To sum up the working out every day category:35 straight days of bettering my body
  • No TV until the end of November.
    Ok, with this being football season I would like to reserve the option to watch tv and/or football in a social setting. I'm basically stating this because I tend to stay up late watching crappy tv for no reason. I also have some books on my night stand I never get through because I stay up later than I should watching crappy tv shows and when I get to bed and crack the book open I'm out in a page or two. So I'm going to leave the tv off, except for social or football reasons, until the end of November. By doing this I'm hoping to get through a few books and say hello to my pillow at a reasonable time each night. This one is going to be really tough for me...I almost always have the tv on for back ground noise.
So...anyone who wants to join me with 35 straight days of bettering your body or 35 straight days of shutting off the tube and getting back to basics let me know.


Going Insane...

So lately I've been busy at work, and this week it got crazier. More 'rush' projects...get all this other stuff done; basically do more in less time and don't go over 40. Yes sir, ok sir...as soon as he leaves it looks something like the picture to the right. The boss walking away with the win and then there is me.

And it really just snowballs. I haven't worked out in a week, which means I feel crappy and I haven't worked off any stress. I'm very confident there was some emotional eating in the midst of all this. Besides a crazy week at work I've been trying to have a social life...really, I know you think that can't be possible but yes I do have friends. Saturday night I had some friends over for drinks and games...we ran through a case of beer and a handle of captain between 3 guys and 1 girl. The other two girls were drinking win and water. So the point of that was we were having a good time. Sunday when I woke up all I could think about was how much work I should be doing. Somewhere among the eighteen hundred 'down to the wire' football games I got some work done but not enough. Sunday night I was off to see So You Think You Can Dance with Steve, Pharmie, Steph and Melissa. It was a good time, while I was there I was entertained. But to and from the concert all I could think about was work...seriously, this is starting to sound like a problem.

I've had another week with a few late nights (2am) working. At least I have Friday off and tonight Steph and I are going to the T-Wolves game. She scored box seats from her boss! I'm not a big B-ball fan but it is free beer. :-)

Now that I've complained about my week I want to leave you with a little story about a man and a women, not me or anyone I know.

Girls -- Please have a sense of humor!

I never quite figured out why the sexual urge of men and women differ so much. And I never have figured out the whole Venus and Mars thing. I have never figured out why men think with their head and women with their heart.


One evening last week, my girlfriend and I were getting into bed. Well, the passion starts to heat up, and she eventually says, 'I don't feel like it, I just want you to hold me.

I said, 'WHAT??!! What was that?!'

So she says the words that every boyfriend on the planet dreads to hear...

'You're just not in touch with my emotional needs as a woman enough for me to satisfy your physical needs as a man.

She responded to my puzzled look by saying, 'Can't you just love me for who I am and not what I do for you in the bedroom?'

Realizing that nothing was going to happen that night, I went to sleep.

The very next day I opted to take the day off of work to spend time with her. We went out to a nice lunch and then went shopping at a big, big unnamed department store. I walked around with her while she tried on several different very expensive outfits. She couldn't decide which one to take, so I told her we'd just buy them all. She wanted new shoes to compliment her new clothes, so I said, 'Lets get a pair for each outfit.

We went on to the jeweler department where she picked out a pair of diamond earrings. Let me tell you... She was so excited. She must have thought I was one wave short of a shipwreck. I started to think she was testing me because she asked for a tennis bracelet when she doesn't even know how to play tennis.

I think I threw her for a loop when I said, 'That's fine, honey.' She was almost nearing sexual satisfaction from all of the excitement.

Smiling with excited anticipation, she finally said, 'I think this is all Dear, let's go to the cashier.

I could hardly contain myself when I blurted out, 'No honey, I don't feel like it.

Her face just went completely blank as her jaw dropped with a baffled,

I then said, 'Honey! I just want you to HOLD this stuff for a while. You're just not in touch with my financial needs as a man enough for me to satisfy your shopping needs as a woman.

And just when she had this look like she was going to kill me, I added, 'Why can't you just love me for who I am and not for the things I buy you?'

Apparently I'm not having sex tonight either....but at least that bitch
knows I'm smarter than her.


Six random things about me

I was tagged by xt4 a bagillion years ago, but I finally got around to typing this up. So get ready to be blow away by the inner crazy of Borsch.

1. I HATE bent silverware. If I eat some place and the silverware is bent I usually try my best to bend it ‘straight’ as nonchalantly as I can.

2. I’m semi OCD about the cleanliness of my car. Until this past year I would wash and wax my car every weekend. This year that got put on the back burner with the Sunday evening long runs and all day Saturday bike rides. But I’d like to get back in the habit of doing that next summer. Also, I HATE trash in my car. The trunk can be messy, but at any given time you probably won’t find more than a water bottle and a pop can in my car.

3. I detest messy ketches! Unless I’m feeling really lazy I’d like to wash the dishes that night, wipe down the counters and make things clean. I also like to rinse off cups/bowls/plates/pots/pans/etc. after I use them so crap doesn’t get stuck on them. It takes two seconds to rinse out the pan from browning hamburger, or a bowl oat meal. If someone doesn’t do that it can take forever to scrub a pan clean…what a waste of time!

4. I’m an idiot. Quite often I think to myself that I should go to bed; but time and time again I’ll flip channels, sit on my computer, read a book, etc. I always find myself getting to bed an hour or two later than I had hoped. I average 5-6 hours of sleep during the week and 7 on the weekends. I really have to get better about going to bed when I want/think I should.

5. I get along with females better than males. I have more lifelong female friends than male friends. Why, who knows! I just have an easier time hanging out with the ladies. That leads me into point 6.

6. I shop like a ‘woman’. No offense to any of you ladies out there, but if we use the stereotypical female shopping style…wander, browse almost every rack, try on tons of stuff and walk out with 1 or 2 things from lots of stores…that’s me. I like to try on this pair of jeans with that top, then this shirt, that sweater…ok…switch jeans and repeat. I’ve been told that I take longer in the dressing room than most girls I know. I’m not sure if that is a good thing or a bad thing. When I'm on a mission, going to get just this one thing, I can do a good job about going in and getting just that item...unless I see a SALE sign.

7. BONUS: I know I’m supposed to do 6 but I thought I’d give you guys a bonus fact for reading this.
I wax my eyebrows. Not always regularly, but I try to keep things ‘clean’. I have this amazing ability to grow facial hair (brows included). I feel like I shave for the ladies, why not have two eye brows for the ladies. :-)

So who's next....LittleMissSunshine, IronMin, M & Formulaic....TAG!


My Friend, My Partner, My Therapist

We met in the spring of 2008. It was lust at first sight.

No matter how hard I tried I couldn’t get you off my mind all night.

I took another home, which in my heart just wasn’t right.

Through a bit of luck we were brought together.

Time and time again we prayed for good weather.

Wanting nothing but to spend some quality time together.

Hour after hour, mile after mile;

We rolled down the road in style.

It was wonderful, I couldn’t help but smile.

Time and time again I trusted you.

I trusted you to get me through.

Wasn’t it exciting getting through our 100 mile debut?

Leading up to that we shared loads about each other.

Mile after mile, a dialogue understood by only a cycling sister or brother.

We grew to understand how to help each other get through further and further.

If it wasn’t for you I would have been a mess.

You allowed me to continually confess,

This past summer we’ve shared just about every emotion one could express.

Pain and sorrow, happiness and bliss.

Mile after mile we worked out stress that persists.

Cooler weather is settling in and soon we will be apart again.

It saddens me to think won’t be able to share the slow lane.

Hour after hour, mile after mile…I will remember and look forward to the warmer weather to come. The time when we can be together sharing the open road. But until then I will turn to you for support and therapy even if it has to be indoors racked up on your new trainer.

Thanks for a great summer My Friend, My Partner, My Therapist!


What's Next?

My finishers pic from last weeks marathon.

This next pic does wonders for telling how I was feeling at mile 26.

Here are a couple other pics of me crossing the line.

Ok, now on to the good stuff. What is on the agenda for the rest of 2008 and going into 2009? Lets start by examining my goals for 2008....

My 2008 goals...

  • Lose weight (20 pounds) - 1 pounds to go as of last Monday morning
    I'm pretty sure this swung the other way this week. We'll find out tomorrow morning. But I had a weekend filled with beer, pumpkin bars, cakes and pies. Mmmmmm...
    EDIT - I weighed 227 this morning. That means 2 pounds until goal weight. Lets see if I can do that this week. :-)
  • Run a sub 25 min 5K CHECK
  • Run a sub 24 min 5K (added this after 25 min was achieved in first 5k of the year)
  • Run a sub 2 hour half marathon CHECK
  • Finish a Century Ride CHECK
  • Run a marathon CHECK
I have just a few things left to check off this year. A long time ago I said this was going to be the summer of speed...ummm...I think I went the other way on that one (first marathon and first century ride). Having accomplished those items I think I'm going to make this winter the winter of speed. My plan is to hit the running speed workouts hard, push some spin classes to the max and try to keep a 10 mile long run base.

I have an informal challenge or two at the 13.1 distance. I need to hit the 1:55 mark to beat Pharmie's PR, but I think I need to get down to 1:45 to keep LittleMissSunshine at bay.

So...2009 is probably going to be a year of speed. I need to shoot for 8 min miles on the run and I'd like to get consistent 21+mph bike averages. I'm still uncertain if I'll hit the water and join most of you in the "TRI" world. I'm mainly uncertain because if I do I have that feeling that a half IM could end up on the agenda. I'm not sure I want to do the endurance thing next summer, I'm thinking I want a summer with less commitments to training. Training for the marathon and the 100 mile bike ride really meant every weekend this summer was focused on a long run or bike. So...to tri or not to tri? That might be the question for 2009.

Here is my new trainer...

I'd like to leave you all with some pics of my two nieces. I took the girls to the pumpkin patch on Saturday so their mom could clean her classroom and run errands. They are SUPER CUTE so drink it in....


Finish a Marathon.....check!

This might be a long one so grab some coffee and get cozy.

The marathon weekend started with a pasta party....would you have expected anything else? Below is a blogger pic, just 6 of the 14 people scarfing down pasta and chicken.

(from left to right...Steve, Pharmie, Stew (in front), Robby B, Rural Girl (in front) and ME)

Then a pic of just the runners...

After that, it was early to bed for me, I was out by 9:30.

Sunday morning...I woke up a number of times starting at 4:30am. Finally at 6 I was up eating oatmeal and watching the day's weather. Steve's blog has some good pics of the events up to the marathon and the barn yard side of the day. Basically, we all got ready and jumped in the cars. We snapped a few pre-race photos and Pharmie and I went into the Dome for some pre-race bathroom stops. Somewhere along the way Steph took this pic, I look happy and ready to go...what is Steve doing?

Here is a pic of everyone pre-race...

From left to right...Steph (the photographer), Steve (the chicken), Me, Mike (the pig), Pharmie, Brianna (farm girl), Matt (the cow), Annie (farm girl) and Monica (the mom).

At this point Pharmie and I made our way to the start line....after trying to go into the sub 4 hour corral we weaved our way through the back of corral #2 to the 4:20-4:30 group.

Ten min later we heard the gun go off for corral #1, 3 min (it seemed like forever) we were off. The heard of people was walking towards the starting line. I honestly thought with 11,000 other people starting within 3 min of me that I was going to have to 'jockey' for position more than I did. Pharmie and I settled in, or at least I tried. As soon as I crossed that start line I got really nervous, I just kept thinking about what is this day going to bring? Am I going to slow her down? It took about half a mile for me to shake that feeling and just get let go of those nerves. Here is a quick pic of us at mile 0.25...

The first few miles went by pretty quick. Pharmie was pointing out a few things on the course (this was her 9th TCM), like where all the guys pee on a wall around mile 2 (???). Within those first few miles we ran up on a man in his 80's that had a sign on his back, "This is my 300th marathon". WOW...what a mind blow! 300! I was on #1. Pharmie was on #10....300! I hope you did well MR. 300.

Somewhere within the first few miles it had started to rain, which really didn't bother me. I was feeling great and clicking through miles around 9:50 - 10:00 min. When we reached the lakes I got colder, a cool breeze was coming off the lakes and the rain picked up. At first it was ok, but 30 - 40 min later my shoes were soaked and I was ready for the rain to be over. At mile 7 I dropped a gel trying to open it because my fingers were SOOOO cold and numb. I let it go and knew I would be ok with the nutrition I had and what was waiting at mile 15. Miles 8 and 9 fell into the rear view mirror and I was still telling Pharmie, "I feel floaty." I felt great. My shoes were soaked but I still felt light on my feet. Not wearing a Fuel Belt probably had something to do with it, but I'm going to give most of the credit to race day excitement. :-)

Mile 11 was a blur, I spent the entire mile eating a semi-frozen power bar. Small bite after small bite; I hate those things! But I need the added fat and protein the gels, blocks and liquids just don't give me. Shortly after I scarfed the last bite I saw my fearless cycling instructor and her hubby...thanks for coming out Patti and Al!!! It was great to see you! Miles 12 - 15.5 continued to be great! Mile 14(?) I ran by Kari and her gf (can I say gf yet???) and then at mile 15.5 I ran into the barn yard again. Here are a few pics of me and Pharmie running towards the group and I'm even stretching on the chicken....

The next section of the race is where it got tough for me. I was trying to break the race up in my mind and all I could think about was the three hills awaiting me on my way to Summit Ave. I'd ran these hills on numerous training runs, I knew exactly what to expect...they always kicked my butt! Also, this is when I really started to notice some pain settling in. My feet started to hurt, they were swollen and that made my laces start to rub. I'm guessing that the pain in my feet made me run differently because this is where I started to notice 'twinges' in my calf and real tightness in my IT band. We came upon mile 19 and my right food started to cramp, Pharmie and I stopped so I could walk it off and stretch it a bit. We started running eventually and I had to stop again...in the middle of the three hills. After a good stretch I made it up the third (steepest/largest) hill, thinking there would be water at the top of the hill and I would have a chance for food/water and another stretch before the jaunt down Summit ave towards the finish. The water stop wasn't at the top of the hill, it was 3-5 blocks down, so I got that eventually.

Pharmie got me back on my way and this is when I channeled another blogger, IRONMIN. She had a heroic IM MOO finish this year and I remembered something I read on her blog. "Just one foot in front of the other. You have a good pace. Just one foot in front of the other." Pharmie was by my side, all of you were there with me in spirit and IRONMIN's words were circling through my head. I was focused on what I needed to do, one foot in front of the other. I'm sorry if I was distracted as I ran by all of you on Summit; Kate, Eryn, Kari, Scott, Drew, Luke and his wife (sorry, can't remember your name!), sorry if I missed anyone else...I was a little zoned out. It was great to see all of you! A familiar face did wonders for my motivation.

It was amazing how fast miles 22 through 24.5 went by (looking back), in the moment they seemed to take forever. At mile 24.5 I got a quick awakening, my right leg cramped completely! It brought me to a halt! There were some small cramps from mile 19 to 24.5 but nothing that wasn't manageable. But out of no where I was brought to a complete stop! I hobbled while pulling up and slowing, you've all see that awkward looking runner pull up with a cramp...that was me. I told Pharmie to go...this just had to be stretched out. I knew I was going to finish even if I had to walk the rest. I didn't walk much more than a quarter to half a mile when I saw Jairo, this seemed like forever though! So many people cheering, telling me I'm almost there and to keep going. And here I am, walking! I was half ashamed! Then I saw Jairo and had a big smile on my face. He crossed the street and by that time I talked myself into trying to run again. I did, and he was running next to me. I don't remember anything that we talked about but whatever it was, it took my mind off of the pain. I'm not sure if I was running/hobbling or what but I was moving faster again. Jairo, you got me moving again...THANK YOU! Below is a pic of me approaching the barn yard scene at mile 26 with Jairo on my right in blue...

As I passed the barn, Jairo dropped off and i was strolling down hill towards the finish with a purpose...get that medal draped around my neck. Shortly, I ran into Kari again. She ran a ways down the stretch yelling for me to kick it home. I yelled back, I have nothing left. She kept trying though. Kari, Thank you! For everything, you've become such a good friend this past summer! I honestly got chocked up running down the stretch, knowing I had so many friends come out to cheer me along and even run with me. I ran into the finishers chute pumping my arms in the air, asking the crowd to make some noise. I'll post my finishers pics when they are online.

After I crossed the line I got my medal and saw Pharmie. I was just two min behind her. We gave each other a big hug and congrats then worked our way through the food area. We both loved the Chocolate Milk! Not much else tasted good to me. I honestly only ate 1 fun size nut roll (forced) and a banana. I was thanking all the volunteers I saw...I was on cloud nine! Eventually we got to the spot where they take your chip, I put my foot on the ledge and my calf cramped...I almost kicked the poor woman's fingers off. I'm sorry! Then she was soo nice to untie my shoe (I tied my chip with into my laces)and then re-tie my shoe...only to tie it too tight (swollen feet) I kinda cringed and bent over to retie my shoe. She said not to worry and retied my shoe looser. I thanked her so many times, I even think I told her I loved her....

Pharmie and I made our way out of the finishers area and the crew found us. We slowly made out way back up to the cars, like an hour of chatting, walking, chatting, walking. Having three giant farm animals with us meant frequent photo ops with random people. Here is a pic of me and Pharmie shortly after we found the crew...

Eventually we went back Pharmie and Steve's place for some food...

To sum up the day...it was a good day! I ran the best I could for the day, the conditions and the way my body felt. I left nothing. I can't ask for anything else...so I'm really happy with the outcome. If you read my last post you know I was hoping to finish around 4:23...I ended up with 4:39. 16 min slow but I know I did the best I could for the day...and I've got my bling so I'm happy. :-) As for physical injury...my feet and ankles are swollen, I hurt from waist to floor. Getting up after sitting for a while hurts, stairs hurt, but once I'm standing walking isn't too bad. I have no blisters, no black toes and I only chaffed on my left underarm.

If you are a skimmer stop and read this part. All of you have played a role into me achieving this goal. Before this spring I never thought I could finish a marathon, even then it was a small star in the night sky...just barely visible. Everyone has helped me focus in and work towards that moment when that medal was placed around my neck.

Stef, Steve, Pharmie...I've learned soo much about endurance racing from you guys! Before I met you guys I'd never ran past 4 miles...and in just a little over a year I crushed that and finished a marathon. I didn't even just do it, I was able to do it and be smart about it...thank you for all of your years of experience/knowledge and motivation through training and race day! I owe you guys soo much it isn't even funny!

Kari, Jairo, Patti, Al, Scott, Kate, Erin, Lauren, and anyone else I missed...thanks for being there to cheer me on! You've all provided so much inspiration and motivation throughout my training this summer! I've pulled valuable knowledge from you guys! I'm really glad I bought a bike and met all of you this summer! Thank you so much!

All of you bloggers! I wish knew more of you personally! Almost daily I read about all of your journeys...good times and bad times, smiles and frowns. I feel like I'm there racing with some of you. I just want to thank you guys for all of your support/motivation and inspiration this summer!

I just feel soooooooooo lucky to have a number of support groups.

This pic was taken before the race but I think it does a great job of summing up the day...


T - minus 3

Only 3 days until game day! I think I'm ready to go, scratch that...I know I'm ready to go. I had a few set backs through the summer with my IT band in late May/Early June and the stress fractures last month but I know I can finish this 26.2. Sunday showed me a lot, I'm relatively new to the 'racing' world. I've only done a handful of 5K's, 3 half marathons and 2 duathlons. And in just about every race I surprise myself with my performance. I train hard, log my miles, put in the work and good things always happen. I think I get really focused about under-performing that I train harder. Sunday was my first real bike with no stops, no waiting, just push myself and see what I can do. Going into the race I was nervous because I'd never done that...no stops, no pacing on someone else. But I put in some hard miles and tested my mind and body on race day and I got a positive result.

Sunday will close a big chapter for me, my first full summer of training. I can't wait to see what the day brings, see how I hold up. I know what I have to do, I know how fast I can go, when I need to eat and drink. I'm ready, I'm set....now lets go! If it wasn't for being a little sick and overwhelmed with work this week I might be much more eagerly awaiting Sunday than I am right now. :-) Over the past month or so I've had a chance to read plenty of you wrapping up your summers, your IM journeys; I can't wait to take a step back and reflect upon this chapter of my life.

But for now, for all those people who will be in Minneapolis or Saint Paul watching the TCM on Sunday below is a pic of what I will be wearing. I know it is pretty generic, I won't stick out much but that is fine if we won't have any more nipple rub issues. :-) The shirt is a compression shirt, I call it the "muffin top" shirt. I'll show off a little muffin top if it keeps me from yelling "OH KELLY CLARKSON!" in the shower because my nips rubbed raw!

The weather guy is talking lows and highs in the 50's with a 30% chance of rain. I like the temps...rain I could do without.

I've put together a few ways the day could go...
Anywhere from a 4:23 (the plan) down to a 4:14 (feeling really good)...

Notice the "Time of Day" column, making it idiot proof for those that will be spectating. ;)

Marathon Plan
Mile Target Mile Target Total Time Of Day
1 0:10:00 0:10:00 8:13:00
2 0:10:00 0:20:00 8:23:00
3 0:10:00 Gel 0:30:00 8:33:00
4 0:09:45 0:39:45 8:42:45
5 0:09:45 0:49:30 8:52:30
6 0:09:45
0:59:15 9:02:15
7 0:09:45 Gel 1:09:00 9:12:00
8 0:09:45 1:18:45 9:21:45
9 0:09:45 1:28:30 9:31:30
10 0:09:45
1:38:15 9:41:15
11 0:11:45 PowerBar 1:50:00 9:53:00
12 0:09:45 1:59:45 10:02:45
13 0:09:45 2:09:30 10:12:30
14 0:09:45
2:19:15 10:22:15
15 0:11:45 PowerBar 2:31:00 10:34:00
16 0:09:45 2:40:45 10:43:45
17 0:09:45 2:50:30 10:53:30
18 0:09:45
3:00:15 11:03:15
19 0:10:45 Blocks 3:11:00 11:14:00
20 0:10:00 3:21:00 11:24:00
21 0:10:00 3:31:00 11:34:00
22 0:10:45 Blocks 3:41:45 11:44:45
23 0:09:45 3:51:30 11:54:30
24 0:09:45 4:01:15 12:04:15
25 0:10:45 Blocks 4:12:00 12:15:00
26 0:09:45 4:21:45 12:24:45
26.2 0:01:30 4:23:15 12:26:15
Total 4:23:15

Feeling Good
Mile Target Mile Target Total Time Of Day
1 0:09:45 0:09:45 8:12:45
2 0:09:45 0:19:30 8:22:30
3 0:09:45 Gel 0:29:15 8:32:15
4 0:09:45 0:39:00 8:42:00
5 0:09:45 0:48:45 8:51:45
6 0:09:45
0:58:30 9:01:30
7 0:09:45 Gel 1:08:15 9:11:15
8 0:09:30 1:17:45 9:20:45
9 0:09:30 1:27:15 9:30:15
10 0:09:30
1:36:45 9:39:45
11 0:11:45 PB 1:48:30 9:51:30
12 0:09:15 1:57:45 10:00:45
13 0:09:15 2:07:00 10:10:00
14 0:09:15
2:16:15 10:19:15
15 0:11:45 PB 2:28:00 10:31:00
16 0:09:15 2:37:15 10:40:15
17 0:09:15 2:46:30 10:49:30
18 0:09:15
2:55:45 10:58:45
19 0:10:45 Blocks 3:06:30 11:09:30
20 0:09:30 3:16:00 11:19:00
21 0:09:30 3:25:30 11:28:30
22 0:10:45 Blocks 3:36:15 11:39:15
23 0:09:45 3:46:00 11:49:00
24 0:09:45 3:55:45 11:58:45
25 0:10:45 Blocks 4:06:30 12:09:30
26 0:09:45 4:16:15 12:19:15
26.2 0:01:30 4:17:45 12:20:45
Total 4:17:45

Feeling REALLY Good
Mile Target Mile Target Total Time Of Day
1 0:09:45 0:09:45 8:12:45
2 0:09:45 0:19:30 8:22:30
3 0:09:45 Gel 0:29:15 8:32:15
4 0:09:45 0:39:00 8:42:00
5 0:09:45 0:48:45 8:51:45
6 0:09:45
0:58:30 9:01:30
7 0:09:45 Gel 1:08:15 9:11:15
8 0:09:30 1:17:45 9:20:45
9 0:09:30 1:27:15 9:30:15
10 0:09:30
1:36:45 9:39:45
11 0:11:45 PB 1:48:30 9:51:30
12 0:09:00 1:57:30 10:00:30
13 0:09:00 2:06:30 10:09:30
14 0:09:00
2:15:30 10:18:30
15 0:11:45 PB 2:27:15 10:30:15
16 0:08:45 2:36:00 10:39:00
17 0:08:45 2:44:45 10:47:45
18 0:08:45
2:53:30 10:56:30
19 0:10:45 Blocks 3:04:15 11:07:15
20 0:08:45 3:13:00 11:16:00
21 0:08:45 3:21:45 11:24:45
22 0:10:45 Blocks 3:32:30 11:35:30
23 0:09:45 3:42:15 11:45:15
24 0:09:45 3:52:00 11:55:00
25 0:10:45 Blocks 4:02:45 12:05:45
26 0:09:45 4:12:30 12:15:30
26.2 0:01:30 4:14:00 12:17:00
Total 4:14:00


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