Joy

My last post was about regret. This post will take us in the other direction. Let's talk about joy today, because that is what I am feeling.

My running for the last few years has been lacking, or lackluster, to say the least. I felt my heart wasn't in it. I would have work drama weighing on me. I would have a heart attack. I would be depressed. No matter what it was, my running just sucked. I barely wanted to run sometimes.

I now look forward to my runs. I feel agitated on the days I can't or don't run. I feel focused and happy about the running community.

This is what happens when you get into a positive environment. Carrboro has been such an emotional and physical boost for me. I just feel out and out happy. Mark and I did the right thing. First thing we did here was join a gym, get into personal training, and started taking better care of our bodies. We are surrounded by more organic food places than you can shake a farm at. So the food we are eating is better. More importantly, we are in a pretty happy community. Carrboro is a place people gladly seem to come to and enjoy.

From a running standpoint, I am surround by very upbeat runners, who are eager to give each other advice, go for a run with each other, and really encourage. I've stopped apologizing for my lack of speed, because people are just encouraging to step out and run - no matter the pace.

I'm a realist, so I know there will be down periods, and eventually we will move, but for now, it's great to have the joy back. It makes getting ready for London and Philly all the more enjoyable.

Charlie

If Only.....

There have been many things I've been able to do with running. I've gone from running a few blocks to running a marathon. There are two things though I haven't done, and sadly won't be able to do. I would have liked to try an ultra marathon, and really do trail runs. Now, before some of you jump in, and say, "Nonsense Charlie, you can do it!" No, I can't. 

Being born with the feet I have, and the "corrective" surgeries I had do not enable me to run those. Running a marathon is extremely hard on my feet, so I just can't imagine doing 1 mile more. Still I fantasize about running The Comrades Marathon in South Africa, and how awesome that would be.

Trail running though is a tougher one for me. The folks that run these, run through some of the most stunning parts of our country and world. When I see those amazing "Runner's World" pictures, I get very envious, and wish I could run through a rocky area, or through redwood forests. 

Because of the rigid nature of my feet, it's difficult enough to run on a slant, but up and down hills, stepping on rocks and stumps would be torture for me Who knows, maybe my next life I get to come back as a Dean Karnazes runner. 

Normally I can live with my running limitations. There are the times though I talk to these runners, and I hang on their every word, because I want to do those runs so bad. A co-worker of mine asked me this week if I'd like to go on a trail run he was planning in the Blue Ridge Mountains. Sniff.....no.

Don't get me wrong, I love the running I do, and were I run. There is a difference though between running on a street, dodging cars, and running through a forest. 

I try to have few regrets, but I do regret I couldn't run these runs.

Charlie

Passing the Salt

Since my heart attack in 2014, I have been pretty careful about my Sodium intake. What to do during running long distances though, as we lose sodium? According to Matt Fitzgerald, who has written quite a bit on nutrition and sports:

Sodium is said to assist hydration in two ways. First, it's believed to increase the rate of fluid absorption from the gut into the bloodstream. And faster fluid absorption means faster hydration and less dehydration. 

However, according to a pair of studies from the University of Iowa, sodium only increases the rate of fluid absorption if the fluid doesn't also contain carbohydrate. If the fluid doescontain carbohydrate -- as most sports drinks do -- the amount of sodium contained in the drink (or consumed with the drink, in the case of salt tablets) has no effect on the absorption rate. The carbohydrate itself maximizes the rate of fluid absorption. 

The second purported benefit of sodium with regard to hydration is that it helps athletes maintain a higher blood volume, which in turn keeps body temperature and heart rate from rising during prolonged exercise. Research has shown that sodium does indeed have these effects. However, a South African study found that a high-sodium sports drink was no more effective than a low-sodium sports drink in regulating body temperature and preventing "cardiac drift" (rising heart rate during prolonged exercise).

So basically, what I take on a run should do the trick, without any harm. I use Nuun on runs. I swear by it. One tablet contains 320mg of Sodium. I limit my Sodium intake to around 2000mg a day. Since I am sweating out the Sodium on the long runs, I'm not too concerned about what I'm taking at the time, as I know I will lose it. Still I want to be aware of what I am taking in, because the gels or other products I take have Sodium as well.  Now, I am talking about longer runs, by that I mean any run over an hour. Shorter runs don't require me to replace as much as I do during a half marathon. 

I get asked about Salt tablets. I would say if you are someone who is sweating tremendously during runs, and are very worried about cramping, then yes, take those. For most of us though, what we get to electrolyte replacement drinks and sport drinks should be enough.

My rule of thumb of anything you are taking for running or exercise, read the nutritional information, and always ask a doctor what is appropriate if you have concerns.

Charlie

Your Local Running Store

When I get asked what I do for work, and I explain I am in running specialty, I sometimes get a confused look. Running? Yes, running. You mean like shoes? Shoes, apparel, accessories, etc.. Hmmmm they have store for that? Yes they do. You get the gist.

Many runners go to running stores, many don't. Of course it's my business to get you to a running store. If you haven't been, what can you expect? If it's a good store, you can expect a judgement free zone, knowledgable people who will fit you for shoes, sports bras, apparel, and make recommendations to make your running better.

Now I know some of you think Dick's can help with this. No, not really. The fine folks at a store like Dick's are not trained as a running specialty store associate is trained. They know the brands and the what shoes they are. Rarely do they understand the mechanics of running or the shoes. Typically they don't know how to do a gait analysis, to assess your needs. Now this doesn't make them bad people. It just is not the place to go for your running needs and expertise.

Your local running store usually has social runs, so you can go out with a group of people for a run. The runs are casual, so no need to bring your Olympic speed. Some stores offer training programs to help you attain your 5K to Ultra Marathon goals. The staffs of the stores know a ton of running things, so use them as a resource.

If you haven't been to your local running store, head over, meet the folks, and become acquainted with them. I think you'll love it.

Charlie

The New Direction

Several people have asked me what is my new job like? What am I doing? All week I've said things like, "I'm going to work," or "I'm at work." The truth is, this isn't work, and it's not quite a job. I sum it up to be part work, part college, part internship. 

A few years ago, I was asked a veiled age question in an interview(my interview with BlueMile), "Do you think at this point in your life you are still educatable? " (I doubt that's a real word. The answer then was yes, and the answer now is yes. I've been confronted with a lot of things in the last week which challenge what I did, not only in Indianapolis, but in Providence as well. This isn't to say I was doing anything wrong, but what I could have done differently. So this program I'm in, is a try learning experience. What a thrill that as I am in my 10th year in this industry, I am still learning things.

I've been asked a good many times, "How did you do this.....?" I'm fine answering those questions, but I want to break away from that, because this is a new direction for me. This is a path which is going to lead me to new and exciting places in running specialty. 

My day is divided between being in a store, and being in the corporate office. I'm enjoying both experiences. I get to be part of meetings, I'm exposed to Fleet Feet Operating Partners around the country. I'm learning how there is a way to do things, but you can improvise and find what works for you. I'm challenged in what makes sense for a business. 

Now, I know there are pitfalls ahead. I know there are things that won't work for me, but what is great about the process I'm going through is, I'm being given tools to succeed, and am being set for success. I don't feel there is a top down, do this, or suffer the consequences attitude going on. This is a great direction for me, and am glad I made this jump.

Charlie

Coming Up Short

When a run doesn't go your way, it's important not to beat yourself up over it. Historically I beat myself up over a bad run. Now, as I talk about today's run, I'm not calling it a bad run, it just didn't go as I hoped.

The goal was to run 2 hours. The end result was a 1:20 run. This is the same amount of time I ran last week. I did improve my milage I ran 4.9 miles during the time frame, which was up slightly from last week. That's a positive of sorts.

My first 20 minutes, I ran conservatively. I decided to take it up a notch in the next 20 minute segment. That was my mistake. I pushed to hard, and I needed to sit back and wait. Of course, it's difficult to do that on a treadmill, as you get board with one speed setting for a prolonged period of time.  You get bored. Now granted I won't be bored in London or Philadelphia. Still you have to be patient when running, so you can conserve energy.

At the 1 hour mark, I felt decent, but not as strong as I wanted. I pushed ahead though. After running harder in the first hour, I decided to pull back a bit in the last 20 minute segment. The problem is I lost everything 10 minutes in, and I knew it was going to be a shorter day. I made myself hang in there, and finished the last 10 minutes.

So I'm not upset about the day. I wish I had been a bit smarter. Next week is another opportunity.

Charlie

30 Days Until London

The clock is now ticking down to race day. We are 30 days from race day. A good time to check in and see how I am doing.

Running is going well. Most of my runs have been on the treadmill, which ordinarily I advise not to do, but with heat and the hills in this area, I need the flatness of the treadmill to accomplish the training I need to do.

At this point I am hovering around a 16 min/mile. At the start of training I was a 16:50+ min/mile, so I have improved significantly. As long as I maintain that pace, I can have a solid race.

I feel stronger as a runner. It helps that I have incorporated personal training into my routine. My trainer Rob is getting be to work on my balance and will later add strength. So far I like the results.

The mental challenge is how to get through a long race. Again, this is where my long run plan has helped. I break down my runs into 20 minute increments. Now obviously I can't take a 1-2 minute break every 20 minutes, but I can do a bit longer walk to give some of the running muscles a break. My run/walk intervals right now are 5 min run/1 min walk. This also helps with the 20 minute segments. My mind feels more at ease if I think I get it to thinking I am running 20 minutes at a time, instead of 3+ hours. That just seems long and daunting.

My nutrition and hydration on the run has been Honey Stinger gels and Nuun. This is a good combination for me. I take the Honey Stinger Gold, which to me is just honey. YUM! Nuun is so much better than sports drink.

We have received all our travel documents. I know when to get my packet in London, and really all I will need to do is the run.

Tomorrow is an excellent test to see where I am, as I am planning a 2 hour run. 30 days.....

Charlie

No Boundaries - People Coming Together

When I worked for Fleet Feet in Chicago, I had the joy of coaching the No Boundaries program, which is a beginning running program. I don't like to use Couch to 5K to describe it, but it is similar to those programs. Now that I am working at Fleet Feet again, I had the honor to join the No Boundaries group last night, as they gear up for a 5K later this month.

About 30 people met at a local school, and headed out on  2.5 mile run/walk. Because I'm the slow one these days, I didn't get to interact with too many of the folks, but the ones I did run and walk with were all enthusiastic and excited to be out and being active.

Groups like this encourage not just running and walking, but friendships. I loved listening to people just talk about their lives as they went on the run. This is how we build a community, runners coming together for the joy of running.

I have no doubt that a good many of these people didn't know each other prior to this group, and now they have friends.

It's amazing how running can change a person's life.

Charlie

Confidence

A month ago, heck a week ago, I didn't feel confident about the half coming up.  As someone who is horribly out of shape, I would probably tell me, if I came into my store, that I shouldn't run the race. Yeah.....like I'd listen to that guy.  I feel better now. I feel I can do this race.

Now, let's not confuse this for doing the race the way I would like to. I am confident though that I can finish the race. What has changed? Life has settled down a bit, now that we have moved. I have a better routine. I go to the gym, and I am training.

While I have a long way to go before I'm in the shape I would like to be, I'm ok with how I feel, and that has boosted my confidence. I also am being held accountable by my friends Kris and Andy(not sure if they knew that). We Facebook message our running, and I think that has helped me a great deal. Now if I could just Face Time during the race....on second thought, I better just run it.

Never underestimate support from others in your run. Running can be solitary to the point of lonely, and I think it helps to have support, be it running support, moral support, or just a simple, "Atta boy!" Support is more than who comes out to cheer you on, or help you at a race. It's the spouse who understands why you are getting up at 5 am to go for a run, or the friend who gets that you head out for a 5 miler after work instead of cocktails with them. Support helps breed confidence in yourself.

This week I start work, so that adds a wrinkle to the training. It means I have to really lay out an organized plan for my runs and workouts. The goal at the end of the week is to run for close to 2 hours Today I am confident I can do that.

Charlie

Steady Pace Long Run

Today as I headed to the gym for my long run, my goal was to run 80 minutes. Second goal was to run at a fairly even pace. A little over a month until the half marathon, and I knew I had to keep things manageable and on an even keel.

First 20 minutes - 1.21 miles - 16:31 pace
Second 20 minutes - 1.22 miles 16:23 pace
Third 20 minutes - 1.22 miles 16:23 pace
Fourth 20 minutes - 1.21 miles 16:31 pace

Overall for the 80 minutes, I ran 4.86 miles at a 16:28 pace.

On the treadmill, I made sure I wasn't running beyond what I could do, but I did notice I am able to sustain faster paces for longer periods of time. The last 20 minute period, I went out slower than I had, and then picked things up the last 3 minutes of the run. This was the toughest part of the run, as I was beginning to have those self-defeating thoughts come in. I kept telling myself "It's just a 20 minute run, now just finish it." So I felt glad to break through that.

Very pleased with today's run. The work I did at the gym this week laid the foundation for today's run. Now the tricky part, I begin work this week, so I have to balance the work load and the training. Goal for next week's long run is to approach a 2 hour run.

Charlie

Royal Parks Half - The Course

As the race is a little over a month away, I thought I would share what I will be seeing on the course. Every time I see this, I get a bit more excited.

Charlie

It's All About Balance

Today was our first training session at the gym with Rob. The focus was on balance. Rob told us balance is something that doesn't get a lot of attention in training or workouts, but it is so important when building a strong core to have balance.

Balance for me is tricky because of my feet issues. I was game though, and I was doing the best I could with the various exercises. I even managed a few seconds without touching the post next to me. Rob assured me that in time I won't use the post as much. For me it's a believe it when I see it.

Runners need good balance, because it helps with form. You don't want to be hunched forward, or leaning back. You want to be straight-ish with the slightest lean forward, but not throwing your butt out behind you.

Following the workout, I hit the treadmill for a quicker mile. By quicker, I mean I wanted a faster pace. Mission accomplished as I ran a 16:16 min/mile.

A good first session. Looking forward to the next six months with Rob.

Charlie

Who We Are

My former boss, Dave Zimmer, and I share a Capraesque love of running and how we view it. To be honest, I wish more people in the running industry shared that view, and worked from that standpoint. The running store is more than a place for shoes, shorts, socks and Body Glide. It is where you go to get inspiration, advice, have running geek out talks, and share info. We in the industry are more than sales people. We are a runner's friend - it's who we are.

Over the years people have been very kind to thank me for helping them, giving advice, inspiring them, being in their corner, etc.. Here's the deal, I thought all of that was expected of me. I took it as "just doing my job."

Now I know a good many folks who work in the industry just see it as a paycheck, and a job. I feel bad for those folks, because they are missing out on some incredible experiences. Runners come to us, because we have value to them. It's who we are.

You can have the best marketing plan. You can have terrific online presence. You can have great sales people. None of that matters if you don't have heart in your business, and you share that heart with your customers. Having a heart and sharing it is also who we are. Those who don't recognize that are not very successful, IMHO.

You can have all the money in the world, but if you didn't love what you did, or how you shared that love, then all you have is money and no joy. My friends, it is true, money does not buy happiness.

To my fellow running specialty folks, remember who you are. You are part of a special group who loves running, has a heart, and can share that love and joy with customers daily. It is who we are.

Charlie

A More Tactical Long Run

Today I headed for the gym for my long run, and I decided to run in 20 minute intervals for a total of 1 hour of running. I felt that being on the treadmill, I need to make it manageable in my head to do this. So breaking it down into 3 mini runs made sense to me.

First 20 minute run I ran 1.19 miles. I started slow, and I forced myself to stay at a slower pace for this first block of time. My mistake is always going too fast at the start. To be honest, I felt like the 20 minutes would never end.

Next 20 minutes I did 1.20 miles. I went a bit faster. I started the first runs at a 3.6 on the treadmill, and got up to a 3.7. During this block of time, I pretty much stayed at the 3.7 mph on the treadmill, doing a 5 min/1 min run/walk.

For the last 20 minutes, I alternated between a 3.7 and a 3.8 mph, and finished with 1.24 miles, for an overall total of 3.63 miles in an hour. I was tired at the end, but pleased with the run.

A woman came up to me when I was in my last 7 minutes and asked, "Didn't I see you here an hour ago?" I told her I was running for an hour. She told me she teaches yoga and was impressed I ran the duration of her class, and I needed to keep up the good work. I gave her a thumbs up.

All in all a good day. I really think when you run longer distances, you need to keep it manageable in your head, and not think about the total you have to do. Making me do 3 blocks of 20 minute runs helped me mentally. Next week is to do 1 1/2 hours, and break that up into 3 minute blacks.

Charlie

A Different Burger

Today Mark and I went out to lunch. Typically finding something healthy while going out is a problem. Whole Foods is a problem solver. If you haven't been to a local Whole Foods which offers a food bar, or similar offerings, you are missing out. At the local Whole Foods, they have a burger bar, and one of the items is Cauliflower Burgers. I was intrigued.

I asked the woman at the counter about them, and she said, "Well if you like Cauliflower, then you might like this." Not a ringing endorsement, then she told me she normally doesn't work that area and got the cook. He seemed thrilled that someone asked about this burger. He asked me how I like to have my burgers. I told him with ketchup. He said, "And?" I told him, I'm boring when it comes to burgers. He laughed, and assured me I could have it any way I would like, and it would be fine.

The burger is fried, which I felt took some of the health away from it, but he told me what the breading was, and it wasn't anything too harmful. The burger was a double patty - not bad for $8. I seemed all pleased with myself as I headed to the table to give this a try.

I took a bite...and it was softer than what I expecting. Then again I'm not sure how firm it could be. Was it tasty? Yes it was. I really enjoyed it, and found it a nice change of pace. Now to be sure, it will never replace an Angus Beef hamburger, but when I want a burger, but don't want to be weighed down by it, then this is a great choice.

Any other good burger suggestions?

Charlie

Where I Am

Today Mark and I headed to the gym for an assessment of our bodies, and what steps we need to take to get back into shape. Currently I weigh 272 lbs. Those who know me, know I am so depressed about this. This is about the weight I was when I had my heart attack, and now I am back in bad shape.

I am 1 1/2 months from a half marathon that I won't do well in, and I know that. I'm going to do it though, and I am going to work my way through it. I'm going to work my way to a healthier life again.

Mentally the last year has taken a horrible toll on me, and I took to food to fight my way through it. So many harsh negative voices in my head in the last year, telling me what I failure I was. This is has been part of my grieving process since my dad died. I tried to get counseling, but the counselor I saw told me he thought I was just going through normal grief, and didn't need any help. Thanks for nothing buddy.

I've had a series of nightmares over the last year, all about beating me down. As I wrote over a year ago, my dad and I did not have an easy relationship, and this year I have very much felt the pain of that relationship.

I'm done.

Today in meeting with a trainer, I saw the start of something which I believe will be positive for me. I'm going to tackle my mental problem through the physical. The trainer we have is someone who understands everyone is different, and tailors a plan based on what the person can do, what the "norm" is. Mark and I really liked that.

I'm looking ahead to next year, understanding that what I am doing takes time and hard work. I know London and Philly will not be my best efforts, but they will be my best efforts for where I am right now.

There is no goal weight, as that is an illusion to me. There is a goal feeling of health and happiness I want to attain, and I will know when I am there.

I am sharing this journey with you, and I hope you will follow, ask questions, contribute.

I have a new town, new job, and a fresh start, and it's time to get it going. That is where I am.

Charlie

What Have I Learned?

I left Providence Running Company at the end of April, and have been on my break as I get ready to work for Fleet Feet. I've had time to do some thinking about what lessons learned from this experience in Rhode Island. So it's time to share what I learned(or re-learned) .....

1) Know your customer. I will be a tad critical of my former employer in this aspect, you really need to know who your customer is. You need to know what they use, and what they don't use. If you truly are the nimble company you claim to be, then you have to listen to your front line staff is working with the customer day in and day out. I think my former employer used to know, but as they hire more and more non-running industry, or related people, they are getting away from really knowing what is needed. Market analysis can only tell you part of the story.

2) Put your money where your mouth is, or it's just talk. There is so much I wanted to do in the community, but my hands were continually tied. Rhode Island is a community of who you know. I came here not knowing anyone, and I needed time to get into to community and meet face to face with businesses, organizations and people. I was not allowed that time. I was told at one point, "Just make phone calls." In the age of social media, and less interaction, I get what I was told, but still a lot of business gets done face to face. People want to know the person they are dealing with. You can tell a story much better one on one, or in small groups, then a conference call. Invest in your community be being part of the community.

3) Not every idea is a great one. Case in point - in store events. Lord knows I tried, but time and time again, I would only get one or two people. Scavenger Hunts, Chili Runs, Wine Runs, can be great ideas, in this case, they weren't. I attribute to not knowing 100% my first two points above as part of the reason for the failures. I also think I didn't think them all the way through.

4) Organization - I've been better organized, and I feel I somehow dropped the ball on not being as organized as I have been. Note to self....a file cabinet it there for a reason.

5) Not Everything is a Battle - my former peers would tell you, quite a bit upset me. I'm known as a choose your battles guy, but when I was confronted in incompetence, everything was a battle for me. It added stress to my life, and made my workplace not as fun.

6) Always be helpful - this was a re-learn. I always wanted to help my staff, my peers, my company. Offering assistance in the long run helps you. It's like good karma, you build it, and things have a way of working out for you.

I'm sure there are a few more lessons, but these immediately came to mind. Now I move on to Carrboro refreshed, happy, and excited. Clean slates are a good thing.

Charlie

Heat and Training

I've been fairly upbeat about my running and training for the Fall races, but I haven't been totally honest with myself until yesterday's run. My body isn't ready for a marathon. I can certainly do a half marathon, and I feel I am on track for that, and will be a success. The heat though is hindering my ability to train for a full.

After my heart attack, the doctor told me I could run, but warned me about running in heat. So with that in mind, I have been holding back my miles because of the very hot Summer we are having. I get up pre-dawn to make sure I'm not running in the heat, but remember, as you run your body temperature rises. So a 75 degree morning, feels like a 90 degree morning, and that isn't good for me.

Now, you would be correct in reminding me that I am moving South, and it will be warm there too. Yes, this is true, but I can make adjustments to my racing schedule. I can train for Spring races, and train through the Fall/Winter without too much trouble.

What this means for this year is I will run the half in London, and then I will run a half in Philadelphia, instead of the full. The organizers in Philly allowed me to do this, and I feel good about it.

Yesterday's run was a tough one. At one point I felt I wanted to throw up, and I ended it the run 2.5 miles into it. On the walk home, I thought about all of this, and how the heat has limited my ability to run longer distances of 10-12 miles. I don't want to do anything to damage my health, so it's better to run smarter in the heat, and that means shorter distances. By the time October is here, I will have enough miles and stamina to do the half in London, and then be even better in November for Philadelphia.

Word of caution to runners....

Every day I see runners heading out in the middle of the day, when the heat is the worst. They are running hard, and I don't see any hydration around them. This is dangerous, and I urge all runners to run with hydration during the Summer. If possible, run early morning, or early evening. If you have to run mid-day, be smart about it.

Charlie

Do You Run to Prove You Run?

I'm known as a run/walk guy. I run for a few minutes, then I walk a minute or so. I've done this since the dawn of my running life. There is something else I've done. When I come upon another runner, and I've been walking, I start to run. Yes, it's stupid. I do this to "prove" I run.

I said that was stupid right? I think because I get asked all the time in stores, "You run?" I feel I have to prove myself out on the road. I don't want another runner to think I don't run. God forbid I be a walker, or a run/walk person.

The truth is, no one is really taking notice of my running, they're into their run. I think we get a sense of how we are perceived when we run. I think this because of the number of times people tell me they think their form is wrong, or they don't look like a "serious" runner.

I have to remember, and I think this is good advice to anyone else going through this, no one cares how you run, because, quite simply it's right foot, left foot, repeat. If someone cares how you run, then they are one of two kinds of people: a coach who wants to help you improve you running, or some petty minded people.

In all my years of running, I've gotten hundreds of thumbs ups, attaboys, and a great deal of encouragement. In that same time, I've only been heckled or bothered once. My friend Bob, who ran with me in Indy at a pretty wet half marathon will remember his yelling back at the heckler.

So stop proving you run....you don't need to prove it to anyone. All you need to do is run.

Charlie

Targets

This morning was a speed workout. I ran two miles with a goal of cutting down my time. One of the things I do during a run like this is pick targets, and then pick up the pace to get to it. In today's case, there was a man walking down the street. He was a block and a half ahead, and I decided I would pick a place to overtake him and go.

I got the target, and the goal to hit, and off I went. The man was walking at a brisk pace, so I knew I had to pick up my pace. Success, I edged him out at the "finish line" I set. My reward was the 1st mile and 2nd mile were almost even paces. Seconds separated them.

When I ran in Chicago, I would pick a block, and mentally do a countdown to get to the end of that block, and off I would go. Targets can help you achieve the speed goals you want. This is something you call upon yourself to do on race day, when you need that burst of speed.

During races I try to stay with someone in the crowd, and then decide when I want to get up to them. I don't race people in a race, but I want to at least get to a pace where I am along side them.

Race prep took a hit while I've been traveling, but I feel I am still on track for both Fall races.

Charlie