It's been 3 weeks since the marathon. I've done a couple of quick runs to stay active but I've enjoyed the rest, plus it's been nice to come home at night and not think about going back out to run a few miles. I've not been sitting around, though... I've put together a plan to take me through the next 6 months as I prepare for my next major race, the Colorado Marathon.
A couple of things that I realized in Chicago: 1) I really want to race faster, and 2) I'll need to make a few changes to my training regimen to make that happen.
I've got a nice 24-week program that starts next week. It's Hal Higdon's "Marathon 3" plan, an intermediate program designed for "veteran" marathoners looking to maintain fitness and improve times. I've also designed a cross-training program that will put me in the gym 2-3 times a week. Like most people, time is always an issue, so I've set up the program to allow me to do a full workout in 20 minutes. I've never committed myself to weight training during running, but this will help me build upper body endurance and a stronger core.
My goal is to run my next marathon stronger and faster than ever before. I'll be posting details on my program over the next few weeks.
Monday, November 1, 2010
Tuesday, October 26, 2010
Pictures from the Chicago Marathon
Saturday, October 16, 2010
Farewell Chicago, Hello Colorado Marathon!
It's been almost a week since I crossed the finish line in Chicago. We spent two days enjoying the city before flying home on Tuesday night. I feel good, happy that I escaped the race without injury, and I'm anxious to start planning my next set of races. We had a great time and I'd love to run Chicago again sometime - the city runs a first class event.
Tomorrow is the inaugural Denver Rock 'n Roll Marathon. I ran the Denver Marathon last year and it's a great race, but I'm going to rest this time (two races in two weeks is enough - Boulder 1/2 marathon and Chicago). I am, however, going to volunteer at the race - my first time doing that. It will be fun to see the race from a different perspective.
Speaking of races, I signed up for the 10th annual Colorado Marathon in Fort Collins on May 1, 2011. It's a small race that caps early so I didn't want to miss out on an opportunity to run it again (the Colorado Marathon was my first marathon back in 2009). It's an awesome Colorado race, and after running in record-setting heat last weekend (yes, it was an all-time record for 10/10 in Chicago!), the memories of a 38 degree start temperature a couple of years ago is comforting.
I'll also be running the Bolder Boulder on Memorial Day, so I've got at least 2 races set for 2011. I'm going to apply for the New York Marathon again, but if I don't get in this year I'd like to do the Toronto Waterfront Marathon in my hometown in January. This should be the last year I'll have to try my luck in the New York lottery - I should get an exemption in 2012!
You can learn more about the Colorado Marathon (and sign up if you wish) at www.thecoloradomarathon.com.
Tomorrow is the inaugural Denver Rock 'n Roll Marathon. I ran the Denver Marathon last year and it's a great race, but I'm going to rest this time (two races in two weeks is enough - Boulder 1/2 marathon and Chicago). I am, however, going to volunteer at the race - my first time doing that. It will be fun to see the race from a different perspective.
Speaking of races, I signed up for the 10th annual Colorado Marathon in Fort Collins on May 1, 2011. It's a small race that caps early so I didn't want to miss out on an opportunity to run it again (the Colorado Marathon was my first marathon back in 2009). It's an awesome Colorado race, and after running in record-setting heat last weekend (yes, it was an all-time record for 10/10 in Chicago!), the memories of a 38 degree start temperature a couple of years ago is comforting.
I'll also be running the Bolder Boulder on Memorial Day, so I've got at least 2 races set for 2011. I'm going to apply for the New York Marathon again, but if I don't get in this year I'd like to do the Toronto Waterfront Marathon in my hometown in January. This should be the last year I'll have to try my luck in the New York lottery - I should get an exemption in 2012!
You can learn more about the Colorado Marathon (and sign up if you wish) at www.thecoloradomarathon.com.
Monday, October 11, 2010
What a race!
It's been about 18 hours since I crossed the finish line here in Chicago. Despite my post-race massage yesterday, I still feel like I need a walker to get around. We're here for a couple of extra days, so I'll have plenty of opportunities to stretch out as we do some sightseeing.
One thing that 18 weeks of training gives you is confidence. That's a good thing, but after running 3 marathons I've come to the conclusion that there is a good reason that they call it a marathon - it's a brutal event, both physically and mentally. I've run many races and while they all are challenging, the marathon is unique in that it pushes the limits of normal human capabilities. And that's at mile 20!
It was HOT here yesterday. It was 60 degrees at the start, I ran past a bank sign around mile 14 that read 84, and a high school sign at about mile 20 said 96. That's probably not accurate, but trust me - it felt like 106! I've never seen so many people hurting - dozens of people being tended to by medics on course, many with IV's and being carted off to the hospital.
I finished in 4:45 - well past my goal but yesterday was not a day to try to set a record. It was dangerously hot (they kept announcing that we were running in "Extreme" conditions and that we should slow down and consider stopping... NOT!!!). I started out strong and felt good for the first 15 miles. At that point we lost the shade that the downtown area provided and we were running in full sun. As the temperatures climbed the whole field slowed down. Nine minute miles turned into 10, and rest stops became just that - rest stops - for a lot of people. By mile 20 medics were watching the runners looking for people who didn't look so great. I plowed through the last 6 miles and was excited as ever to cross that finish line. It was a long walk to the runner reunite area, but I was able to find Lawrie (who had walked for miles to watch the race) and we enjoyed a post-race beer.
All marathons are hard, but this one was the hardest I've done. There are a lot of variables that will dictate what kind of day you will have - injuries, heat, cold, rain/snow, etc. - and for me, heat and humidity are the toughest to overcome (and we had both yesterday). I thought that I'd have an advantage running at sea level, and that may have helped me endure the conditions, but I've raced faster at altitude.
As far as the race goes, the Chicago Marathon is a world-class event. It's hard to compare this to many things, but I'd put this in the same category as a city hosting a BCS bowl game or Superbowl. The whole city gets into the race - thousands of volunteers, signs everywhere, parties and cheering sections all along the route and outstanding media coverage. Marathon signage was at the airport and we just saw more and more as we got closer to downtown. Firefighters were out on the route spraying people with their hoses, as were residents that live along the route. Everyone was so supportive of the runners and believe me, that makes a HUGE difference. I loved running through the different neighborhoods and seeing all of the culture the city has to offer. My hat goes off to the people of Chicago, the volunteers, the medics (who worked harder than they expected I'm sure) and the race organizers for hosting such a phenomenal event. Chicago is a long commute for me, but I'd love to come back again and race.
I've had so many emails and calls wishing me well. Thank you for all of your support! I ran literally hundreds of lonely miles to get ready for this race, and your support and encouragement made it all so much easier and helped pull me through. This has been an awesome experience, and I appreciate all of the support, well-wishes, texts, emails, phone calls, cards, signs etc. that I've received. THANK YOU!!!
The race is over, but our trip is not. We're going to relax for a couple of days before coming home. I'm going to take a couple of weeks off from running and then get ready for a Thanksgiving race. It's not too soon to start preparing for next year, and I'm looking for another marathon for the spring and/or fall. I'll keep you posted.
One thing that 18 weeks of training gives you is confidence. That's a good thing, but after running 3 marathons I've come to the conclusion that there is a good reason that they call it a marathon - it's a brutal event, both physically and mentally. I've run many races and while they all are challenging, the marathon is unique in that it pushes the limits of normal human capabilities. And that's at mile 20!
It was HOT here yesterday. It was 60 degrees at the start, I ran past a bank sign around mile 14 that read 84, and a high school sign at about mile 20 said 96. That's probably not accurate, but trust me - it felt like 106! I've never seen so many people hurting - dozens of people being tended to by medics on course, many with IV's and being carted off to the hospital.
I finished in 4:45 - well past my goal but yesterday was not a day to try to set a record. It was dangerously hot (they kept announcing that we were running in "Extreme" conditions and that we should slow down and consider stopping... NOT!!!). I started out strong and felt good for the first 15 miles. At that point we lost the shade that the downtown area provided and we were running in full sun. As the temperatures climbed the whole field slowed down. Nine minute miles turned into 10, and rest stops became just that - rest stops - for a lot of people. By mile 20 medics were watching the runners looking for people who didn't look so great. I plowed through the last 6 miles and was excited as ever to cross that finish line. It was a long walk to the runner reunite area, but I was able to find Lawrie (who had walked for miles to watch the race) and we enjoyed a post-race beer.
All marathons are hard, but this one was the hardest I've done. There are a lot of variables that will dictate what kind of day you will have - injuries, heat, cold, rain/snow, etc. - and for me, heat and humidity are the toughest to overcome (and we had both yesterday). I thought that I'd have an advantage running at sea level, and that may have helped me endure the conditions, but I've raced faster at altitude.
As far as the race goes, the Chicago Marathon is a world-class event. It's hard to compare this to many things, but I'd put this in the same category as a city hosting a BCS bowl game or Superbowl. The whole city gets into the race - thousands of volunteers, signs everywhere, parties and cheering sections all along the route and outstanding media coverage. Marathon signage was at the airport and we just saw more and more as we got closer to downtown. Firefighters were out on the route spraying people with their hoses, as were residents that live along the route. Everyone was so supportive of the runners and believe me, that makes a HUGE difference. I loved running through the different neighborhoods and seeing all of the culture the city has to offer. My hat goes off to the people of Chicago, the volunteers, the medics (who worked harder than they expected I'm sure) and the race organizers for hosting such a phenomenal event. Chicago is a long commute for me, but I'd love to come back again and race.
I've had so many emails and calls wishing me well. Thank you for all of your support! I ran literally hundreds of lonely miles to get ready for this race, and your support and encouragement made it all so much easier and helped pull me through. This has been an awesome experience, and I appreciate all of the support, well-wishes, texts, emails, phone calls, cards, signs etc. that I've received. THANK YOU!!!
The race is over, but our trip is not. We're going to relax for a couple of days before coming home. I'm going to take a couple of weeks off from running and then get ready for a Thanksgiving race. It's not too soon to start preparing for next year, and I'm looking for another marathon for the spring and/or fall. I'll keep you posted.
Sunday, October 10, 2010
Game on!
It's 5:30 am and I am enjoying a cup of coffee before I head out for the race. The weather is good - warmer than ideal (80's expected as highs today, it's 58 right now) but it's been great sightseeing weather. We've been tourists for a day and a half and Chicago is an awesome city. It's packed with runners and spectators right now and people are really into the race.
It's hard to believe that 10/10/10 has actually arrived. It's been a great summer of running. Now all I have to do is run a marathon.
I'm off - see you after the race!
It's hard to believe that 10/10/10 has actually arrived. It's been a great summer of running. Now all I have to do is run a marathon.
I'm off - see you after the race!
Thursday, October 7, 2010
On My Way!
Bags are packed, we're ready to go.
After the half marathon last weekend, I've taken a couple of short runs, got a nice massage, and I made one last trip to the chiropractor. I've been eating better and I've been drinking a lot of water. I'm anxious to get going.
Temperatures will be in the mid-high 70's on Sunday in Chicago, and the humidity will be a bit more than what I'm used to. That said, it's going to be a perfect day for the race.
I'll post an update when we arrive. We've got dinner reservations tomorrow night and we're going to hit the expo on Saturday.
After the half marathon last weekend, I've taken a couple of short runs, got a nice massage, and I made one last trip to the chiropractor. I've been eating better and I've been drinking a lot of water. I'm anxious to get going.
Temperatures will be in the mid-high 70's on Sunday in Chicago, and the humidity will be a bit more than what I'm used to. That said, it's going to be a perfect day for the race.
I'll post an update when we arrive. We've got dinner reservations tomorrow night and we're going to hit the expo on Saturday.
Saturday, October 2, 2010
Follow me at the Chicago Marathon!
You can follow my progress in Chicago on your phone!
Visit www.chicagomarathon.com and click on "Sign up for runner tracking". You will need my name (I trust you have that) and my bib number (it's 13105).
I love this and I wish more races could do this. It's a huge help for spectators, and for the athletes there is nothing better than seeing friendly faces cheering you on along the way.
Visit www.chicagomarathon.com and click on "Sign up for runner tracking". You will need my name (I trust you have that) and my bib number (it's 13105).
I love this and I wish more races could do this. It's a huge help for spectators, and for the athletes there is nothing better than seeing friendly faces cheering you on along the way.
Packing List
I'm headed out to Boulder this afternoon for a football game and a race in the morning. I'll be re-running this routine in 5 days for Chicago. Some important things that I'll be keeping in my travel bag:
Race shirts (I carry 2, long sleeve and short sleeve - never know what the weather will be like)
Shorts (of course)
Socks - running socks (not cotton)
Anti-chafing cream (sounds weird but if you've run before you know why this is a runner's best friend)
Shoes - running shoes and after-race shoes (comfortable)
Throw-Away Top - It's cold standing out waiting for the start. I find cheap shirts that I won't mind throwing aside after a couple of miles. (most races collect these and donate them to charity)
Music - depending on the race I may use my IPod... not needed for Chicago, I'll feed off the huge crowd instead.
Watch - fully charged and ready to go.
Hat, sunglasses & sunscreen
Gels - to keep me going
Water and Sports drink - last minute hydration
ID, cash & credit card - just in case there is something I can't live without at the post-race expo.
Race Bib - don't want to forget that!
Race shirts (I carry 2, long sleeve and short sleeve - never know what the weather will be like)
Shorts (of course)
Socks - running socks (not cotton)
Anti-chafing cream (sounds weird but if you've run before you know why this is a runner's best friend)
Shoes - running shoes and after-race shoes (comfortable)
Throw-Away Top - It's cold standing out waiting for the start. I find cheap shirts that I won't mind throwing aside after a couple of miles. (most races collect these and donate them to charity)
Music - depending on the race I may use my IPod... not needed for Chicago, I'll feed off the huge crowd instead.
Watch - fully charged and ready to go.
Hat, sunglasses & sunscreen
Gels - to keep me going
Water and Sports drink - last minute hydration
ID, cash & credit card - just in case there is something I can't live without at the post-race expo.
Race Bib - don't want to forget that!
Friday, October 1, 2010
One week away!
I'll be on my way to Chicago in one week!
We are flying out a couple of days early - Saturday is the pre-race expo, where I'll pick up my race bib and get my lay of the land. We're staying across the street from the marathon start/finish, so I won't need to worry about any traffic, parking on getting myself lost before the race.
I have a 1/2 marathon to run on Sunday - the postponed Boulder 1/2 - and I'll only have a couple of short runs next week. I've been taking it easy for the last week and I've really cut down my mileage. I've enjoyed the rest but I'm anxious to get on with these two races.
Monday, September 20, 2010
Trip Planning
Less than 20 days until the race!
I've been reducing my mileage over the past week, and I'll continue to do so until the marathon. I suddenly have a little extra time in the evenings and on weekends. Despite the fact I've been running so much I've been enjoying a great amount of energy. I really believe that I'm far more alert, energetic and have better stamina when I'm training. Now if only I had the energy to keep it up through the winter...
Today I confirmed our flights and hotel arrangements. I called for some restaurant recommendations in Chicago, and we'll take a look online to preview menus. I looked into a massage for us on Sunday afternoon (I've done this for my past 2 marathons, and it is really nice to indulge in a massage after 26+ miles). Now that the bulk of the training is over I feel like I can start planning the rest of our trip.
I've been taking a periodic peek at Chicago's weather - it's been in the 60's and 70's... a far cry from our record-high 90's here in Denver. I hope to look forward to lower temperatures and lower altitude!
I've been reducing my mileage over the past week, and I'll continue to do so until the marathon. I suddenly have a little extra time in the evenings and on weekends. Despite the fact I've been running so much I've been enjoying a great amount of energy. I really believe that I'm far more alert, energetic and have better stamina when I'm training. Now if only I had the energy to keep it up through the winter...
Today I confirmed our flights and hotel arrangements. I called for some restaurant recommendations in Chicago, and we'll take a look online to preview menus. I looked into a massage for us on Sunday afternoon (I've done this for my past 2 marathons, and it is really nice to indulge in a massage after 26+ miles). Now that the bulk of the training is over I feel like I can start planning the rest of our trip.
I've been taking a periodic peek at Chicago's weather - it's been in the 60's and 70's... a far cry from our record-high 90's here in Denver. I hope to look forward to lower temperatures and lower altitude!
Tuesday, September 14, 2010
My Top 5
As I look forward to the marathon I've also gone back and I've ranked the most memorable races I've run:
5) 1999 Bolder Boulder (10k) - My first organized race. I finished in 58:19 - under my 1 hour goal. To be honest, I had no idea what to expect. It was my first of many Bolder Boulder races.
4) 2007 Air Life 5k - The shortest race I've ever ran and a good warm up for the Bolder Boulder the next weekend, but I enjoyed the "small town" feel. I'll always remember the Kids Fun Run afterward - Ripley's first race (albeit about 1/4 mile) that she won a ribbon for as we crossed the finish line together.
3) 2008 Denver 1/2 Marathon and 2009 Denver Marathon (tie) - My first long distance race and my second marathon. The 1/2 inspired me to run my first marathon 8 months later. The marathon was HOT and it was a battle, but how could I not list a marathon in the top 5?
2) 2009 Colorado Marathon - My first marathon, a lifelong goal accomplished. Had no idea what to expect and it hurt to walk for 3 days. A small but scenic race down Poudre Canyon and finishing in Old Town Fort Collins. No stage fright here... only 1,000 marathon runners and maybe that many spectators (total).
1) 2009 Bolder Boulder - This race is my favorite... what can compete with running into a packed Folsom Field in one of the most beautiful towns in America? This one - my 8th - was special as it was my 10k PR (52 minutes). I ran it 3 weeks after the Colorado Marathon and wish I could have felt a bit stronger, but I've never been as prepared to run this early season race.
5) 1999 Bolder Boulder (10k) - My first organized race. I finished in 58:19 - under my 1 hour goal. To be honest, I had no idea what to expect. It was my first of many Bolder Boulder races.
4) 2007 Air Life 5k - The shortest race I've ever ran and a good warm up for the Bolder Boulder the next weekend, but I enjoyed the "small town" feel. I'll always remember the Kids Fun Run afterward - Ripley's first race (albeit about 1/4 mile) that she won a ribbon for as we crossed the finish line together.
3) 2008 Denver 1/2 Marathon and 2009 Denver Marathon (tie) - My first long distance race and my second marathon. The 1/2 inspired me to run my first marathon 8 months later. The marathon was HOT and it was a battle, but how could I not list a marathon in the top 5?
2) 2009 Colorado Marathon - My first marathon, a lifelong goal accomplished. Had no idea what to expect and it hurt to walk for 3 days. A small but scenic race down Poudre Canyon and finishing in Old Town Fort Collins. No stage fright here... only 1,000 marathon runners and maybe that many spectators (total).
1) 2009 Bolder Boulder - This race is my favorite... what can compete with running into a packed Folsom Field in one of the most beautiful towns in America? This one - my 8th - was special as it was my 10k PR (52 minutes). I ran it 3 weeks after the Colorado Marathon and wish I could have felt a bit stronger, but I've never been as prepared to run this early season race.
Monday, September 13, 2010
Change of Plans
If you have been following the news over the past week, you have likely heard about the bad forest fire that has been burning just west of Boulder. Almost 170 homes have been destroyed, making it the most destructive wildfire in Colorado ever. To make matters worse, a second fire ignited yesterday west of Loveland (which is northeast of Boulder).
Unfortunately the fire continues to burn and the start/finish line for the Boulder Marathon has been turned into a tent city and staging area for the 1,000+ firefighters working on the fires. The entire Boulder Reservoir is closed to the public, and the race has been postponed. The earliest possible date that the race could happen is the weekend of October 3 - one week before the Chicago Marathon. I'd really like to run Boulder (I'd be running the 1/2), but I'm going to have to decide if running a 1/2 marathon a week before my marathon is such a good idea (I'm scheduled to run 8, so an easy 13 may not be that bad).
I hope things improve for the thousands of people living in the fire areas. For now, I'll be running 14 miles this weekend somewhere in Littleton, and hopefully I'll get a chance to run the Boulder 1/2 sometime this fall.
Unfortunately the fire continues to burn and the start/finish line for the Boulder Marathon has been turned into a tent city and staging area for the 1,000+ firefighters working on the fires. The entire Boulder Reservoir is closed to the public, and the race has been postponed. The earliest possible date that the race could happen is the weekend of October 3 - one week before the Chicago Marathon. I'd really like to run Boulder (I'd be running the 1/2), but I'm going to have to decide if running a 1/2 marathon a week before my marathon is such a good idea (I'm scheduled to run 8, so an easy 13 may not be that bad).
I hope things improve for the thousands of people living in the fire areas. For now, I'll be running 14 miles this weekend somewhere in Littleton, and hopefully I'll get a chance to run the Boulder 1/2 sometime this fall.
Saturday, September 11, 2010
20 Miles Done!
I woke up at 3:15 Thursday morning and ran just over 20 miles. This was the "long" run before the race - exactly one month away.
I realized why tapering is so important - I ran 20 miles just 5 days after running 18. My muscles were still a bit tired and sore from the previous run and I could tell by about the 8 mile mark that I didn't have the same energy I did a few days earlier. That said, I finished 20 in about 3 1/2 hours, which is slower than my marathon pace but the goal was to get the distance and not necessarily the time.
One of the things I like to do on long runs is pay close attention to my energy level and energy consumption. I've found that after about 75 minutes I need to start taking a gel supplement about every 45 minutes. I'll stay well hydrated (once you feel thirsty it's too late) and supplement water with a sports drink like Powerade. Staying ahead of the energy curve is critical in a race as nothing feels worse than running out of juice. I've also picked a gel I like - GU vanilla tastes good and doesn't make me feel bad (I've tried some that do not necessarily agree with my stomach). I'll be taking several to Chicago.
What's next? I've got 3 runs scheduled this week and I'm running the Boulder 1/2 Marathon on Sunday.
I realized why tapering is so important - I ran 20 miles just 5 days after running 18. My muscles were still a bit tired and sore from the previous run and I could tell by about the 8 mile mark that I didn't have the same energy I did a few days earlier. That said, I finished 20 in about 3 1/2 hours, which is slower than my marathon pace but the goal was to get the distance and not necessarily the time.
One of the things I like to do on long runs is pay close attention to my energy level and energy consumption. I've found that after about 75 minutes I need to start taking a gel supplement about every 45 minutes. I'll stay well hydrated (once you feel thirsty it's too late) and supplement water with a sports drink like Powerade. Staying ahead of the energy curve is critical in a race as nothing feels worse than running out of juice. I've also picked a gel I like - GU vanilla tastes good and doesn't make me feel bad (I've tried some that do not necessarily agree with my stomach). I'll be taking several to Chicago.
What's next? I've got 3 runs scheduled this week and I'm running the Boulder 1/2 Marathon on Sunday.
Monday, September 6, 2010
Recovery
I ran my 18 mile run on Saturday - the second longest training run I'll do before the marathon. It takes me a couple of days to prepare for a run like that - everything from eating to planning my schedule to fit it in (it's a 3 hour deal).
The post-run recovery ritual is as important as what I do before and during the run because I need to help my body recover from the beating it takes over a 3 hour fitness session. Some important things to do as soon as you are done:
* Hydrate - I grab a sports drink with electrolytes and an ice water.
* Shower and change - Gets me to a better temperature, and a change of clothes feel good.
* Stretch - Amazing how muscles tighten up so quickly!
* Massage - I don't splurge with a real massage, but I'll rub some cooling cream on sore muscles.
* Eat - Replenish the fuel I've burned (I burned over 2,600 calories on Saturday!).
I've read that an ice bath is great and a hot tub is bad (heat will actually cause swollen muscles to swell even more). I've never done that... it doesn't sound too appealing.
I've got my final "long" run scheduled for Thursday morning - 20 miles. After that, tapering begins (finally!). The next long run I'll have will be on the streets of Chicago!
On that note, my trip preparations are coming together, and I'll be sharing more information on pre-race routines, nutrition and some of our plans for the trip (we'll have 4 non-race days there). Stay tuned.
The post-run recovery ritual is as important as what I do before and during the run because I need to help my body recover from the beating it takes over a 3 hour fitness session. Some important things to do as soon as you are done:
* Hydrate - I grab a sports drink with electrolytes and an ice water.
* Shower and change - Gets me to a better temperature, and a change of clothes feel good.
* Stretch - Amazing how muscles tighten up so quickly!
* Massage - I don't splurge with a real massage, but I'll rub some cooling cream on sore muscles.
* Eat - Replenish the fuel I've burned (I burned over 2,600 calories on Saturday!).
I've read that an ice bath is great and a hot tub is bad (heat will actually cause swollen muscles to swell even more). I've never done that... it doesn't sound too appealing.
I've got my final "long" run scheduled for Thursday morning - 20 miles. After that, tapering begins (finally!). The next long run I'll have will be on the streets of Chicago!
On that note, my trip preparations are coming together, and I'll be sharing more information on pre-race routines, nutrition and some of our plans for the trip (we'll have 4 non-race days there). Stay tuned.
Tuesday, August 31, 2010
New Shoes!
I ran for the first time in my new pair of shoes last night, and I'm really happy with them. I expected to walk in and buy another pair of either Asics or Brooks Adrenaline shoes (I've worn about 6 or 7 pair of them). Turns out, after going through a thorough gait analysis at the store and trying on about a half-dozen pair, I chose a pair of Mizuno Wave Inspire shoes.
I had been wearing Brooks because they are great motion control shoes. Turns out I don't pronate as much as I thought, plus I've lost a little weight over the past few years. The Mizuno shoes do provide a moderate amount of support, but they do not have as much material as the Brooks. Translation = less bulk, less weight. I barely noticed they were there, which is how you want shoes to feel... especially on the first run.
I had been wearing Brooks because they are great motion control shoes. Turns out I don't pronate as much as I thought, plus I've lost a little weight over the past few years. The Mizuno shoes do provide a moderate amount of support, but they do not have as much material as the Brooks. Translation = less bulk, less weight. I barely noticed they were there, which is how you want shoes to feel... especially on the first run.
Saturday, August 28, 2010
A "Short" 12 Mile Run
As strange as it sounds, I went on a quick 12 mile run this morning. A few weeks ago that would have been considered a really long run but as I've sandwiched this one between a 16, 18 and 20 miler I savored this relatively short one this morning.
I've been trying out some mid-run "fueling" in preparation for the longer distances. Runs over 90 minutes mid-run nourishment, so I'm looking for the best combination of food/drink for the race. I find gels easiest... I don't get hungry while running and Larabars/PowerBars/etc. just don't settle with me very well. I found some jellybeans that are good, but they seem like they are full of sugar (which makes me thirsty). The key is to find something that works and makes you feel good - some of the stuff I've tried isn't easy to digest, and that's the last thing I want to worry about. I'm also going to phase in a new pair of running shoes - shoes last about 6 months and/or 300-400 miles,and since the race is 42 days away, it's a good time to break in the new pair.
I've been trying out some mid-run "fueling" in preparation for the longer distances. Runs over 90 minutes mid-run nourishment, so I'm looking for the best combination of food/drink for the race. I find gels easiest... I don't get hungry while running and Larabars/PowerBars/etc. just don't settle with me very well. I found some jellybeans that are good, but they seem like they are full of sugar (which makes me thirsty). The key is to find something that works and makes you feel good - some of the stuff I've tried isn't easy to digest, and that's the last thing I want to worry about. I'm also going to phase in a new pair of running shoes - shoes last about 6 months and/or 300-400 miles,and since the race is 42 days away, it's a good time to break in the new pair.
Friday, August 20, 2010
GTIS 1/2 Marathon & 16 Miler
The next few weeks will be heavy on the mileage before I start tapering in advance of the marathon. This week I'm running 46 miles in 8 days.
I ran the Georgetown-Idaho Springs Half last Saturday - it was a great day in the mountains (starting temps in the 50's, finishing temps in the 70's). Great crowd (it felt much bigger than last year) and an improved post-race expo. For the money, this is one of the better 1/2 marathons in Colorado. It costs about $40 - I'd pay $50 if they gave you a medal after finishing though. In lieu of medals, this race provides t-shirts to finishers. All of the money goes toward the local high school, so it's for a good cause.
I ran at about the same time (2:08) as last year - disappointing as I was hoping for a better time but I ended up running with a painful side stitch for the last 10 miles which really slowed me down. I normally do not have trouble with side stitches - I chalk it up to the "extra" fuel that I ate/drank right before the race - a couple of bananas, a couple of Powerade bottles, water, coffee and cereal. On a normal run I'd eat some fruit and cereal, that's about it. In hindsight, I was hydrating well in the days before the race, and that's all I really needed. One of the reasons I did this race was to get myself in a "race routine", so I'm glad I did it.
My next race is the Boulder Backroads 1/2 Marathon, which is unique in that 85% of the course is on dirt roads - easier on the body. I'd love to PR that race... I've been disappointed with my recent 1/2's and I know I can do better.
I was up at 3:15 this morning to do my 16 mile run... only 2 more "long" runs left (18 & 20 miles)! I didn't expect to see anyone out at 4am, but I actually saw 4 other runners in the first hour of the run - believe it or not, I saw more runners that cars. Rock on, Colorado!
I ran the Georgetown-Idaho Springs Half last Saturday - it was a great day in the mountains (starting temps in the 50's, finishing temps in the 70's). Great crowd (it felt much bigger than last year) and an improved post-race expo. For the money, this is one of the better 1/2 marathons in Colorado. It costs about $40 - I'd pay $50 if they gave you a medal after finishing though. In lieu of medals, this race provides t-shirts to finishers. All of the money goes toward the local high school, so it's for a good cause.
I ran at about the same time (2:08) as last year - disappointing as I was hoping for a better time but I ended up running with a painful side stitch for the last 10 miles which really slowed me down. I normally do not have trouble with side stitches - I chalk it up to the "extra" fuel that I ate/drank right before the race - a couple of bananas, a couple of Powerade bottles, water, coffee and cereal. On a normal run I'd eat some fruit and cereal, that's about it. In hindsight, I was hydrating well in the days before the race, and that's all I really needed. One of the reasons I did this race was to get myself in a "race routine", so I'm glad I did it.
My next race is the Boulder Backroads 1/2 Marathon, which is unique in that 85% of the course is on dirt roads - easier on the body. I'd love to PR that race... I've been disappointed with my recent 1/2's and I know I can do better.
I was up at 3:15 this morning to do my 16 mile run... only 2 more "long" runs left (18 & 20 miles)! I didn't expect to see anyone out at 4am, but I actually saw 4 other runners in the first hour of the run - believe it or not, I saw more runners that cars. Rock on, Colorado!
Tuesday, August 10, 2010
Race Week
I've "disrputed" my training schedule to run the Georgetown-Idaho Springs 1/2 Marathon this Saturday. Instead of running 15 this weekend I'll run 13.1 - slightly less than prescribed but it will be great to get out and run a race. I've only done one race so far this year - as of this time last year I had done four. I'd like to beat my time from last time and I'm feeling a bit tired, so I've tapered down my mileage for this week. I'll be done by 10 on Saturday morning, so I'll have plenty of time to rest and kick up the mileage in a big way next week.
I've been running the 1/2 marathon distance for a few weeks. There are a few variables that will come into play on Saturday - the altitude (8500 feet) and terrain (1,500 foot elevation gain, 2,500 foot elevation loss)... much different from what I've been used to (I train at 6,000 feet). My next race (Boulder Backroads 1/2) is full of rolling hills, so this will be a nice tune up for that race, too. The Chicago Marathon is about as flat as it gets, so I'm betting that these will help me prepare, both mentally and physically.
I've been running the 1/2 marathon distance for a few weeks. There are a few variables that will come into play on Saturday - the altitude (8500 feet) and terrain (1,500 foot elevation gain, 2,500 foot elevation loss)... much different from what I've been used to (I train at 6,000 feet). My next race (Boulder Backroads 1/2) is full of rolling hills, so this will be a nice tune up for that race, too. The Chicago Marathon is about as flat as it gets, so I'm betting that these will help me prepare, both mentally and physically.
Monday, August 2, 2010
Tune Up Races
Routines. As much as we hate to admit that we like them, most of us need them.
Same goes for racing. There is a big difference between heading out on a weekend run and running any sort of race - there is the preparation, the drive, parking, finding a bathroom, pre-race anxiety, etc. Get used to the routine and the anxiety goes away. Well, sort of.
With that in mind, I've registered for two half-marathons between now and the Chicago Marathon. My first will be August 14 in Georgetown, Colorado at the Georgetown-Idaho Springs 1/2 Marathon. I ran this race last week and learned a lot about preparation... running 2000+ feet higher than I'm used to makes a difference!
My second will be the Boulder Backroads 1/2 Marathon on September 19th. 85% of the route will be on dirt roads, which is so much easier on the body.
Scheduling is always a challenge - I'll need to move my long run up a week to make it all happen - but it will be nice to have a couple of significant races under my belt before I head to Chicago.
Same goes for racing. There is a big difference between heading out on a weekend run and running any sort of race - there is the preparation, the drive, parking, finding a bathroom, pre-race anxiety, etc. Get used to the routine and the anxiety goes away. Well, sort of.
With that in mind, I've registered for two half-marathons between now and the Chicago Marathon. My first will be August 14 in Georgetown, Colorado at the Georgetown-Idaho Springs 1/2 Marathon. I ran this race last week and learned a lot about preparation... running 2000+ feet higher than I'm used to makes a difference!
My second will be the Boulder Backroads 1/2 Marathon on September 19th. 85% of the route will be on dirt roads, which is so much easier on the body.
Scheduling is always a challenge - I'll need to move my long run up a week to make it all happen - but it will be nice to have a couple of significant races under my belt before I head to Chicago.
Friday, July 30, 2010
Be Prepared
The old Boy Scout motto is "Be Prepared". It applies to running, too.
When heading out for any run it's important to prepare for what's ahead. If your journey takes you more than 3 miles, I suggest "fueling" before you go - a banana, bowl of cereal, etc. Once you start running longer runs remember to have water accessible - after an hour or so you will need it. I've got a handheld deal that works but I prefer using my Fuel Belt. It has a small storage packet that comes in handy. Also, taking along a gel packet, energy bar or energy beans is a good idea. Take advantage of the race expos to stock up on these - the sample packets work great, and they are free!
After my encounters with the coyotes, rattlesnake and electrical storms I decided to invest in some quality ID. It's awkward to carry around my license, and I don't take my cell phone with me. I ordered an ID bracelet from www.roadid.com. It will have my contact info as well as some basic medical information and allergies engraved on it. At least whoever finds me can drop me back off at my house.
Of course, even the best plans sometimes are foiled... I remember a 10 mile run on a balmy 17 degree February afternoon last year. At about mile 6 I went to take a drink of water from my fuel belt and discovered it was frozen.
Finally, I read an interesting blog entry published by a friend of mine about "what is exercise?". The blog address is http://fittfitness.blogspot.com/. She does a nice job explaining what "counts" as exercise and at what point you actually make some gains in your training. Check it out.
When heading out for any run it's important to prepare for what's ahead. If your journey takes you more than 3 miles, I suggest "fueling" before you go - a banana, bowl of cereal, etc. Once you start running longer runs remember to have water accessible - after an hour or so you will need it. I've got a handheld deal that works but I prefer using my Fuel Belt. It has a small storage packet that comes in handy. Also, taking along a gel packet, energy bar or energy beans is a good idea. Take advantage of the race expos to stock up on these - the sample packets work great, and they are free!
After my encounters with the coyotes, rattlesnake and electrical storms I decided to invest in some quality ID. It's awkward to carry around my license, and I don't take my cell phone with me. I ordered an ID bracelet from www.roadid.com. It will have my contact info as well as some basic medical information and allergies engraved on it. At least whoever finds me can drop me back off at my house.
Of course, even the best plans sometimes are foiled... I remember a 10 mile run on a balmy 17 degree February afternoon last year. At about mile 6 I went to take a drink of water from my fuel belt and discovered it was frozen.
Finally, I read an interesting blog entry published by a friend of mine about "what is exercise?". The blog address is http://fittfitness.blogspot.com/. She does a nice job explaining what "counts" as exercise and at what point you actually make some gains in your training. Check it out.
Sunday, July 25, 2010
Distance
This weekend marked the beginning of the "core" section of my preparation... the l o n g weekend runs. Long runs are typically 1.5 times longer than any other run in that particular week. I ran 13.2 miles on Saturday, slightly over half a marathon but a long way to the finish line in Chicago on October 10.
If you took away the weekly long runs, the rest of the training is a normal exercise program - 30-60 minutes of exercise, three times per week. The gains you see in aerobic training are a result of the long runs, which last 2-3 hours (in fact, I suggest to people who are active that they are simply 2-3 hours/week away from running 26.2).
The long runs are important because unlike shorter runs, you really start to tap into the body's energy reserves. My theory is that if you can finish a half marathon you have the ability to run a full marathon - you primarily need to train your body to become more efficient storing and burning valuable fuel - primarily glycogen.
Of course, there are trade-offs to the long runs. For socialites, it's tough to run for a couple of hours after a night out with friends, late night, or a big dinner at home. I was in bed by 9:30 on Friday, up at 4:45 on Saturday and on the road at 5:30 - catching a sunrise in the first part of the run and home by the time it starts to get hot. It's now Sunday - I'm planning my next week's training but my legs are still tired from yesterday's run. Most programs will recommend that Sunday is a day for cross-training. To most that's hitting the gym, but I've done yardwork, washed cars and painted a room in the house. That's enough for today.
Preparing for the long runs is not unlike running a 1/2 or getting ready for the big race. Hydrate, fuel and rest before the run. Hydrate, fuel and rest afterwards. I've found that mixing up runs and locations is a nice way to make it a bit more interesting - one of the best parts about running for me is the sightseeing.
Believe it or not, I've only got a handful of long runs left... the weekend runs here on out are 13, 10, 15, 16, 12, 18, 14, 20, 12 and 8 miles. I'm substituting the 15 miler for a 1/2 marathon race. Bottom line - only 4 more runs longer than what I've already done to date.
If you took away the weekly long runs, the rest of the training is a normal exercise program - 30-60 minutes of exercise, three times per week. The gains you see in aerobic training are a result of the long runs, which last 2-3 hours (in fact, I suggest to people who are active that they are simply 2-3 hours/week away from running 26.2).
The long runs are important because unlike shorter runs, you really start to tap into the body's energy reserves. My theory is that if you can finish a half marathon you have the ability to run a full marathon - you primarily need to train your body to become more efficient storing and burning valuable fuel - primarily glycogen.
Of course, there are trade-offs to the long runs. For socialites, it's tough to run for a couple of hours after a night out with friends, late night, or a big dinner at home. I was in bed by 9:30 on Friday, up at 4:45 on Saturday and on the road at 5:30 - catching a sunrise in the first part of the run and home by the time it starts to get hot. It's now Sunday - I'm planning my next week's training but my legs are still tired from yesterday's run. Most programs will recommend that Sunday is a day for cross-training. To most that's hitting the gym, but I've done yardwork, washed cars and painted a room in the house. That's enough for today.
Preparing for the long runs is not unlike running a 1/2 or getting ready for the big race. Hydrate, fuel and rest before the run. Hydrate, fuel and rest afterwards. I've found that mixing up runs and locations is a nice way to make it a bit more interesting - one of the best parts about running for me is the sightseeing.
Believe it or not, I've only got a handful of long runs left... the weekend runs here on out are 13, 10, 15, 16, 12, 18, 14, 20, 12 and 8 miles. I'm substituting the 15 miler for a 1/2 marathon race. Bottom line - only 4 more runs longer than what I've already done to date.
Tuesday, July 20, 2010
RATTLESNAKE!
I've been running on some backcountry trails near the house - it's a nice change of pace, very scenic, plus the trails are easier to run on than concrete. The downside is that they are hilly, plus you run into some of the natives - coyotes and snakes.
I saw a few coyotes last week which freaked me out a bit, but tonight I ran into a rattlesnake. Quite an event - I was fortunate enough to see it on the trail well in advance and did my best to work around it. While it's nice to see wildlife, I'd much rather experience this species from afar. I must admit that I wasn't sure what to do and I was fortunate to escape intact, so I did some research when I got home on how to handle the situation better next time. Some ideas:
* Slowly move away from the snake -sudden movements will scare the enemy.
* If you are too close to move, remain perfectly still - hopefully the snake is not threatened and goes away.
* Once out of immediate danger, get the heck out of the area!
I ran the last 2 miles through a crazy electrical storm and heavy rain - of course I wasn't safe doing that, either. Better than a rattlesnake attack, but I was in open space, occasionally on hilltops and had my ipod with me... all things that the weather safety people suggest you not do. Also, don't lay down, especially in pools of water, under electrical wires or on or near railroad tracks. Go figure.
Fortunately, I made it home alive. Tomorrow I'm on the road again for business - I may just opt for the hotel fitness center treadmill... nice and safe.
Monday, July 19, 2010
Dog Days of Summer
Last week I ran 19 miles - almost 3/4 of a marathon. That was over 4 separate runs, however. I won't dip below the 20 mile mark until the 5th week of college football season - actually, the last week before the race.
The heat wave has continued - it was 102 degrees on Saturday, with most other days in the high 90's. I've had to run later in the evening to avoid the excessive heat, but I'm still running in the 80's, which makes a big difference.
I went to the Body Worlds exhibit at the Denver Museum of Natural History yesterday - it's only in Denver for a couple more weeks and it's worth seeing if you can make it. The focus was on the heart, which I've been reading a lot about lately. We learned about heart disease, heart attacks, lung disease and cancer. We also saw the what a healthy body should look like. I'm focused on preparing for this race, but after seeing some of what I saw yesterday, I'm much more motivated to keep running into the winter!
On the topic of longevity, Happy 95th Birthday to my Grandfather who lives in British Columbia, Canada!
The heat wave has continued - it was 102 degrees on Saturday, with most other days in the high 90's. I've had to run later in the evening to avoid the excessive heat, but I'm still running in the 80's, which makes a big difference.
I went to the Body Worlds exhibit at the Denver Museum of Natural History yesterday - it's only in Denver for a couple more weeks and it's worth seeing if you can make it. The focus was on the heart, which I've been reading a lot about lately. We learned about heart disease, heart attacks, lung disease and cancer. We also saw the what a healthy body should look like. I'm focused on preparing for this race, but after seeing some of what I saw yesterday, I'm much more motivated to keep running into the winter!
On the topic of longevity, Happy 95th Birthday to my Grandfather who lives in British Columbia, Canada!
Wednesday, July 14, 2010
Heat
We've had highs consistently in the 90's for almost a week, and the forecast doesn't look like it's going to change anytime soon. I'll need to get used to it.
I read last year that you should expect to add 20 seconds to your mile time for every 5 degree temperature increase over 70 degrees.
I'd say that is about right... while running itself burns energy, so does the body as it attempts to stay cool. Distance training is as much about teaching your body to burn energy more efficiently (think of better MPG in your car) than anything else. These hot workouts force the body to work harder which is great for training purposes... let's just hope it's nice and cool in Chicago on October 10!
I read last year that you should expect to add 20 seconds to your mile time for every 5 degree temperature increase over 70 degrees.
I'd say that is about right... while running itself burns energy, so does the body as it attempts to stay cool. Distance training is as much about teaching your body to burn energy more efficiently (think of better MPG in your car) than anything else. These hot workouts force the body to work harder which is great for training purposes... let's just hope it's nice and cool in Chicago on October 10!
Tuesday, July 13, 2010
Wall
Most people have heard of the "wall"... specifically hitting it.
I remember the first time I "hit the wall". I woke up early for an 8 mile run. By the time I got to my last 3/4 mile I couldn't run if I had to. I could walk just fine, but my body just didn't want to run.
Fact is I left the house without food or water, and as I learned the hard way, that's not adequate preparation for a run over an hour long. You wouldn't go for a long drive with an empty tank, just like you shouldn't go for a long run without adequate fuel. Now I'll eat a banana, a yogurt or some fresh fruit before heading out. I'll also take some water along with me, especially on hot days.
I remember the first time I "hit the wall". I woke up early for an 8 mile run. By the time I got to my last 3/4 mile I couldn't run if I had to. I could walk just fine, but my body just didn't want to run.
Fact is I left the house without food or water, and as I learned the hard way, that's not adequate preparation for a run over an hour long. You wouldn't go for a long drive with an empty tank, just like you shouldn't go for a long run without adequate fuel. Now I'll eat a banana, a yogurt or some fresh fruit before heading out. I'll also take some water along with me, especially on hot days.
Wednesday, July 7, 2010
Monday, July 5, 2010
9!
First "long" run of the summer! Cool morning here after the thunderstorms we had here last night. In a little over a month I'll be running 15+ miles on the weekends, so I enjoyed the cool temperatures and relatively quick workout.
Where The Rubber Meets The Road
The early runs are the toughest. It makes it a lot easier when you have the right equipment. A fully charged ipod, sunglasses and appropriate clothing (take the current temperature and add 20 degrees - that's what you should prepare for) are important, but nothing is more important than wearing proper shoes.
Before starting anything, go to a real shoe store and get fitted for a good pair of shoes - along the Front Range I like Running Wild in Highlands Ranch or Runner's Roost in Denver. Don't worry about cost - paying $100 for a quality shoe is much better than the side effects of a bad shoe - shin splints, runner's knee, blisters and PAIN!
I've found a good pair of shoes will last about 6-9 months with normal use. I try not to get into a new pair any less than a month before a major race - regardless of the fit, you will need a few miles of "break-in", and a race is no place to do that.
Tuesday, June 29, 2010
It's on!
3 miles on the treadmill. Didn't get to run outside tonight but I was able to catch up on some ESPN.
Look for my training stats on the MapMyRun workout log on the right side of this screen... they come straight from my Garmin GPS watch. All of my outdoor runs will be recorded on the log - speed, distance, route and split times.
Roadmap
While finishing a marathon is an accomplishment, in my opinion the months of training leading up to the race is an even greater accomplishment. After all, it's a marathon, not a sprint...
Running 4 days per week and up to 40-45 miles in a week takes time (and a lot of energy!). So it's no surprise that it's taken me longer to expected to map out my training regimen for the next 16 weeks leading up to the race.
There are dozens of recommended programs, but I use a program designed by Hal Higdon. Higdon has programs for 5k, 10k, 1/2 marathon and marathon goals. I've used them all. You can check them out for yourself at http://www.halhigdon.com/marathon/Mar00index.htm.
The road to Chicago begins today... 16 (relatively) easy miles this week. It will take a few runs to get my legs (and lungs) back, but I'm looking forward to running in our cool Colorado mornings and evenings throughout the summer.
Running 4 days per week and up to 40-45 miles in a week takes time (and a lot of energy!). So it's no surprise that it's taken me longer to expected to map out my training regimen for the next 16 weeks leading up to the race.
There are dozens of recommended programs, but I use a program designed by Hal Higdon. Higdon has programs for 5k, 10k, 1/2 marathon and marathon goals. I've used them all. You can check them out for yourself at http://www.halhigdon.com/marathon/Mar00index.htm.
The road to Chicago begins today... 16 (relatively) easy miles this week. It will take a few runs to get my legs (and lungs) back, but I'm looking forward to running in our cool Colorado mornings and evenings throughout the summer.
Sunday, June 13, 2010
The Road Starts Here...
Running has been an important part of my life for over 12 years. I ran my first organized race in 1999, and since then I've raced in dozens of events. I'm not particularly fast, I don't look like your prototypical runner, and I didn't grow up with the sport. I suppose I just happened to be fortunate enough to settle in a place where I can take advantage of a great climate, I'm surrounded by outdoor enthusiasts and like most people, I needed an outlet.
What motivates me? In the 90's I was an aspiring rec hockey player and I was looking for a way to get in shape. My Dad was 66 years young when he died in 2001 and, like most people who lose a parent at a relatively early age, realize that we're in the middle of a lifelong battle fighting genetics. I've run to stay mentally focused, spend time with friends, blow off steam, enjoy some extra sightseeing on vacations and provide myself some goals to shoot for. Most important, as a husband of (almost) 15 years and a father for 6 years, I've got a lot to stay healthy for.
Last year (2009) was my busiest running year yet. I ran my first 1/2 marathon (Denver Marathon) in 2008, and I set a goal to run my first marathon the next year. Turns out I ran two - the Colorado Marathon in May, and the Denver Marathon (the whole thing) in October. Throw in a couple of additional 1/2 marathons, a 10k and a handful of 5k's... it was a busy year. This year, I'm running my first "major" marathon... the Chicago Marathon on October 10.
So why am I writing this blog? A couple of reasons...
First, I've come to realize that the easiest marathon to train for is your first. Sounds strange, but there is nothing like the daunting task of 26+ miles to scare you into preparation. I rarely missed a run, rain or shine. I didn't need much motivation to get out the door, even in winter. For my second marathon, I delayed the start of my formal training - I ran a couple of races in between but I suppose I felt that I could turn on that "switch" and get out and start up again. Truth be told, it was my interest in and subsequent purchase of a nice new Garmin GPS watch that finally got me back into my training routine (I really like gadgets). This year, I'm relying on this blog (and those who care to read it) - my public proclamation that I'm running Chicago - to keep me honest.
Second, I regret not taking more notes last year. I've got some nice medals on my shelf, but I don't have a lot documented about what it took to get them. Running 26 miles is a lot, but it's nothing compared to the preparation that is required to do it. I'd like to share my hobby with my daughter in 10-15 years, but if she's like me and waits 30 years before she starts running I'd like to have something to show her.
Finally, I'm going to keep you updated on what I'm doing, things I'm learning and working on, and as I get closer to the race, share a little bit about what we've got planned for the trip. We'll be celebrating our 15th wedding anniversary while we're in Chicago, so it will be a fun trip.
Thanks for reading, and I'll talk to you soon.
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