Starting to move again

My last week of training wasn’t sexy but I started doing workouts again and got in some decent mileage.

4/01/13 – 4/07/13

• Monday: rest. I ended March with a 16.44 mile run which was my second longest run YTD so a rest day was in order.
• Tuesday: 7.00 miles in 47:09. I did miles on the treadmill to start getting back into speed work. Easy mile in 7:30, mile rep in 5:45, easy mile in 7:30, mile rep in 5:45, easy mile in 7:30, mile rep in 5:39, easy mile in 7:30. This was much slower than I was doing on the track a month and a half ago but for my first speed work in almost a month I’ll take it.
• Wednesday: 9.55 miles in 1:11:00. I ran the Danvers 15k with a little add-on. I didn’t time the run right so I had too much time to cool off before the d5k started so I skipped the race and went home.
• Thursday: rest.
• Friday: 10.06 miles of Hills in 1:18:31. Ran repeats on Park Street. This was my first hill workout in a while so I was OK with it being a little on the slow side.
• Saturday: 10.00 miles in 1:13:22. First 2.50 miles were the easy run over to Porter Square where I tested out the Brooks Pure Flow2 trainers for 5.00 miles at MP (actually closer to 6:40 than 6:30, but close enough to MP for now) then ran easy for the 2.50 miles home.
• Sunday: 19.19 miles in 2:32:41. This is the farthest I have ever run without taking liquids or eating anything. It was also the farthest out west of I-95 that I’ve run on the bike path…I lost the path somewhere in Beford and turned around over by the high school. Anyone know if there is any more bike path out past the Bedford Depot? My big toe on my right foot split open ~15 miles into this one so my form was a bit off for the last 4 miles which dropped my pace quite a bit but I put a Band-Aid on so I think it is OK now. After I got home, Sarah and I went for a hike in the Fells with Sarah and Harold; I think this helped shake out any lingering soreness from the long run.

Looking over the calendar, I think that I will only have two more legitimate long runs before I have to start cutting my mileage back for Maine Coast…I’ve got to make those two runs count!

 

I'll need to actually post my weekly update on time next week so I can focus on the Boston Marathon on Monday (which I'm not running)!

12 weeks down and just 5 weeks remaining until race day!!!

May your training miles be ever hilly and may all your races have free beer!

Well, this hasn't been going the way I wanted since the end of January...

The last I posted was right after the New Bedford Half Marathon. I was beat up from that race but feeling optimistic based on the 1:20:50 result. Since then two weeks have past and March has come to an end. Only a month and a half now remains before I put my toe on the line for the Maine Coast Marathon and all I can think about is how far below my targets my training has fallen since January.

I’ll start with the quick review of my training since my last post:

3/18/13 – 3/24/13

• Monday: 3.06 miles in 22:55. Easy recovery run around Spy Pond in Arlington.
• Tuesday: rest.
• Wednesday: rest.
• Thursday: rest.
• Friday: 7.52 miles in 59:00. I ran down the bike path and around Fresh Pond. My right Achilles and my left calf were still in agony for the entire run. After the run, I noticed that the sole of my Adios had completely worn off the outside of my strike area. I guessed that this meant that I was torqueing my ankle with each landing so I decided to retire the Adios and get some new trainers to keep going in.
• Saturday: 10.00 miles in 1:17:51. I ran to City Sports in Porter Square in my old NB880s (2.5 miles) and bought new Brooks Cadence (1^st generation because they were on sale for $59 and change) and did the 5 mile run club route then ran home in the Cadence. They felt a little better than my end-of-life Adios but the damage had been done by racing New Bedford in dead shoes so my Achilles still wasn’t elated with the idea of running.
• Sunday: rest due to Achilles pain.

3/25/13 – 3/31/13

• Monday: 10.17 miles in 1:19:01. I ran this one on Mass Ave, the bike path and Fresh Pond. I still wasn’t feeling 100% but I could tell that my legs were healing up now that they were in new shoes.
• Tuesday: 10.17 miles in 1:18:07. This was the exact same route as Monday but a little bit stronger.
• Wednesday: 10.17 miles in 1:16:04…in keeping with the trend for the week.
• Thursday: rest. Sarah and I went out to the Painted Burro in Somerville; it was pretty good but nothing to write a post about.
• Friday: rest. I thought about doing the hill workout that had been scheduled for Thursday but was le tired so I took a nap.
• Saturday: 10.00 miles in 1:11:28. Started with an easy 2.5 miles to Porter Square where I hooked up with the City Sports Run Club for a Marathon Pace 5 miler (I ended up running the 5 in more like 6:40 than 6:30 but it was my first real MP run off the treadmill and first workout since New Bedford, so I’ll take it). After the 5 with the Run Club I ran easy for the last 2.5 home. It was super nice out so in the afternoon, Sarah and I walked from Arlington Center through Harvard Square, along the Charles and over to Copley Square with a stop for beers in Cambridge, coffee and shopping on Newbury Street and Sushi on Boylston Street. It was a really nice first day that felt like spring!
• Sunday: 16.44 miles in 2:08:15. I ranged all over on this one. I started heading north on route 3 until I ran out of sidewalk in Woburn and did a loop through the Wholefoods parking lot before coming back south on route 3 until Wildwood Street which I followed to Church Street in Winchester. Church took me to Main Street through Winchester Center. I was completely lost and went north on Main Street until I saw a sign for 38 South towards Somerville. I took 38 South past the Oak Grove Cemetery to the Mystic Valley Parkway in Medford which I followed through Somerville and a bit of Cambridge to get back to Mass Ave. I took Mass Ave back to my apartment but only had about 1:46:00 on my watch when I got home so I decided to add on the 3.06 mile loop around Spy Pond which added Belmont to my list of cities that I passes through on this run.

March as a whole was a difficult month to characterize so I invented some math to compare it to other months. My gut feeling was that it was a particularly bad month of training due to all of the time I had to take off because of the Achilles problems. I ran 194.78 miles in 24:10:22 this month which is definitely up in distance since February (146.72 miles) but my pace was down from 7:10 min per mile to 7:27 min per mile.

I decided that there are three things that are important to any runner’s training: volume, intensity and frequency. I defined volume as the average distance per run (monthly mileage divided by the number of runs during the month). I defied intensity as the equivalent age graded percentage of the average run distance and time (monthly mileage divided by number of runs during the month, monthly time divided by number of runs during the month, age during the month all put into a age graded calculator to get a decimal from 0.00-1.00). I defined frequency as the percentage of days during the month that a run was completed (total number of runs divided by total number of days; this is expressed as a decimal but can exceed 1.00 if you are running doubles etc).

These three variables (volume, intensity, and frequency) are combined by taking the geometric mean to get a raw training score. The geometric mean is used because it allows you to calculate a meaningful average for multiple factors on different scales. The raw score will typically fall between 0.00 (for a runner who does not complete any run in a given month) to 2.971 for a runner who runs a World Record marathon every day during the month. As the quality of workout clearly does not scale linearly between these two boundary conditions, I raise e to the power of the raw training score to get what I’m calling (for lack of a good name) the ζ-value (zeta). The ζ-value ranges from 1.00 for a runner who does not complete a run to 19.5 for the runner who runs a world record marathon every day.

I went back and calculated my historical ζ-values since I started logging my running in January of 2010 (I actually started in December 2009, but January 2010 was my first month with the entire month logged).

zeta-value Control Chart...I need to clean this thing up...

 

The SPC control chart of my running over this 39 month period shows that my training has been very poorly controlled. My month-to-month 1σ non-uniformity is ~22.6%. The good news is that 12 of my past 13 months have been above average. The one month in that set of 13 months that fell below the SPC chart centerline was November 2012 and I spent two weeks of that month in South America with Sarah on our honeymoon. Also in November, I ran a marathon on the 4^th and then basically took the rest of the month off.

According to my ζ-value, this past March was my 4^th best month of training. While I don’t feel like it was my fourth best month, it does help to explain how I ran a 2:31 PR at the Half Marathon on a swollen Achilles. Looking at my moving average, I think I should be on track for some more PRs:

6 Month Moving Average of zeta-value since January 2010.

 

So March wasn’t everything that I wanted it to be, but the math suggests that if I keep working in April and get my ζ-value for the month over 5.0 then I should be in good shape for the marathon.

I should note that the failure of the ζ-value as a quantification of training is that average distance is incorporated into the result twice: once directly in volume and once indirectly in intensity. Also distance can very on a much larger range than either frequency or intensity. Were a runner to run one mile at World Record pace every day for a month, the equivalent zeta value would be ~2.72. This suggests that my current training is better than the theoretical mile world record every day. I’m still working on a model that will better account for this, but for the time being I am okay with my ζ-value model as it stands as far as marathon training goes. Due to the demands of the marathon for high volume training, the type of training that I am doing right now is probably more effective at preparing for a marathon than running a single mile every day even at World Record pace.

I’m also thinking about how to merge total elevation gain into this model so that there is some sensitivity to hill workouts. The drawback is that almost all of my runs start and end at my front door so my net elevation change while running over the course of the year is essentially zero and because of this I do not track elevation in my log. Lacking data to manipulate, it is difficult to develop a model that uses elevation as a parameter. Confounding this, I would need to track total elevation gain and total elevation loss separately as well as grade because clearly running up a short, steep hill is different than running down a long gentle decline.

Aside from this weekly/monthly update I am due for a postmortem on my Adidas Adios and an introduction of my Brooks Cadence. We’ll see when I actually get a chance to write those up though.

Here's another picture of a graph that I'm inserting here so that I have a URL for it elsewhere. It is a natural log regression of my racing speed as a function of distance for my recent races.

 

Happy running!

11 weeks down and just 6 weeks remaining until race day!!!

 

May your training miles be ever hilly and may all your races have free beer!

It's been a while...

I haven't posted in a while because it's a bit depressing to keep posting: "yup, my right Achilles is still swollen and my left calf still has a big old knot in the middle of it and both hurt a bunch when I run."

I shut it all down on Sunday (3/10) and switched from doing workouts to get fitter to just doing a little easy running to try to work the nicks out and try to get healthy for the race. It worked a little. The Achilles wasn't as swollen on race day as it had been a week before but the calf wasn't much better. Anyhow, the legs didn't get any worse which I'll take as a positive after two weeks of accumulating injuries.

Here was my running:

3/11/13 - 3/17/13:

• Monday: 7.45 miles in 0:57:27 running easy on Mass Ave.
• Tuesday: 7.89 miles in 0:59:00 running at lunchtime at work.
• Wednesday: 10.17 miles in 1:14:58. Laps around Fresh Pond.
• Thursday: 8.52 miles in 1:06:26. Couple easy hill repeats on Park Street.
• Friday: rest.
• Saturday: 5.00 miles in 0:38:26. City Sports Run Club in Porter Square. First 4 were easy, last mile was easy with strides.
• Sunday: 1 mile warm up in 0:07:58. PR at the New Bedford Half Marathon in 1:20:50.

New Bedford Half Marathon race report:

What better beer to toast PRs all around with?

Sarah and I went down to Plymouth on Saturday to have dinner at Cafe Strega (http://www.cafestrega.com/). We had the rehearsal dinner for our wedding here six months ago and it was still as good as we remembered. Then we spent the night on the south shore.

On Sunday morning we kept tracking Julie's progress at the NY Half Marathon while drove the rest of the way down to New Bedford. We kept cheering her on to the finish of her first race! When we got to New Bedford we circled the YMCA a couple times before finding parking. I jogged over to the Y to get my number then back to the car to get myself sorted. That was all the warm up I got. Sarah and I walked back to the Y were I got in line for the restroom. I must have chosen the wrong line because at 10:53 I was still in line, gave up and jogged over to the start.

I found EJ, Mike and Cody in the starting queue and a moment later the race started. The first mile was too fast: 6:03. I realized that I was still with Mike and EJ at this point and thought I could follow them to a PR but by the end of the next mile I knew I needed to back it off a tick. I went though mile 3 in a little under 19 and decided that it was time to pick it back up. My Achilles and my calf were both muttering their complaints but the miles clicked by fairly easily until I went through the 10 mile mark in 1:00:39, just a few seconds behind my 10 mile PR from Jones a few weeks earlier.

That was when it started to hurt. Ten years of running and I still haven't figured out how to drink a cup of water while running. Apparently, 10 miles is about the upper limit that I can race without taking liquids because it just got harder and harder with each step until I finally turned until onto the final stretch. I didn't hear the footsteps approaching as a SRR runner passed me like I was standing still in that final straight. I thought that it was too late for me to react to get back ahead of him but his passing alerted me to the sound of another runner coming up so I dug in and sprinted it out staying just ahead of someone from CMS just barely catching up with the SRR guy at the line.

I came across the finish line and almost threw up. My left calf didn't want any weight on that leg and my right Achilles just wanted a bag of ice. Instead I congratulated the GLRR team that was already in: Sully, Cody, Andrew, Justin, EJ and Mike...all under 1:20:00.

Sully, EJ and Mike post-race. Stole this photo from the New Bedford Half Marathon  forum at runningahead...quite the race shorts.

Mark finished with a big time PR of 1:36:28 and a little while later Jeff came in with a PR of his own in 1:43:39. Sarah, Jeff, Mark and I went out for some lunch to celebrate the many great performances.

Here's a better NBHM race report: the hobbyjogger chronicles

Here are the NBHM race results: coolrunning

Here are the NBHM team results: like you couldn't have gotten here from the coolrunning link above

Here are Julie's results from NY: NYHM

This coming week is about continuing to get healthy and starting to build the distance for the marathon.

9 week down and 8 weeks left until the Maine Coast Marathon!

May your training miles be ever hilly and may all your races have free beer!

Time to get healthy!

Ouch! Could I have had a worse week? Maybe, but this one wasn't good. I need to work on getting healthy for New Bedford nest weekend.

03/04/13 – 03/10/13: 5 Runs, 2 Aborted Runs, 1 Missed Run, 1 Injury, 28.09 Miles, 3:22:20.

• Monday: 0.48 Miles in 3:42. Just planned on an easy run but had to abort it early becasue of ankle issues.
• Tuesday: Track Work at Reggie Lewis with Coach Toomey. 2 mile warm-up in 15:01, 2x200m strides: 41, 41. 8x1000m: 3:28, 3:23, 3:24, 3:22, 3:23, 3:17, 3:19, 3:16 with 2:30sec rest. 2 mile cool-down in 15:06.
• Wednesday: 0.30 Miles in 2:06. Aborted early due to ankle pain. It felt like it was worst at the back of the heel so I was worried that I might be getting PF.
• Thursday: Skipped my run to try to get healthy.
• Friday: Rest.
• Saturday: 10.26 Miles in 1:18:11. Ran nice and easy and felt good most of the day but by the evening my right achilles felt like a rubber band that was too dried out and lost its elasticity. I alternated heat and ice and got it kind of okay by Sunday morning.
• Sunday: 7.83 Miles in 1:00:00. Ran easy for an hour. I decided that doing my long run wasn't as important as getting myself healthy to race next weekend.

Remember when I said I wanted to run 60 miles this week? Yeah, that feels like a long time ago now. I'll take the fitness I have today for New Bedford if I can just get healthy. A lot of easy runs this coming week instead of workouts.

Hopefully this week will just be a bump in the road to Maine Coast.

8 week down and 9 weeks left until the Maine Coast Marathon!

May your training miles be ever hilly and may all your races have free beer!

Week 7

This week started out tough while I was recovering from Jones but I finally started rolling again towards the end of the week.

02/25/13 – 03/03/13: 5 Runs, 0 Injuries, 53.15 Miles, 6:33:38.

• Monday: Rest. I probably should have got in a recovery run. Even three miles would have helped but I was lazy instead.
• Tuesday: Track Work at Reggie Lewis with Coach Toomey. 2 mile warm-up in 15:23, 2x200m strides: 41, 42. 8x400m: 1:21, 1:18, 1:18, 1:18, 1:18, 1:17, 1:17, 1:13 with 90sec rest. 4:00min rest. 8x400m: 1:18, 1:18, 1:17, 1:17, 1:17, 1:17, 1:18, 1:12 with 90sec rest. 2 mile cool-down in 15:18.
• Wednesday: 8.90 in 1:10:44 at the Danvers 15k. I don’t actually know what the distance is on this one but they call it the Danvers 15k so I logged it as such. Ran with Suzanne and Mike and Erin? This one was most definitely a “well at least I did a run” sort of day. It was just warm enough that the rain wasn’t snow so it was totally miserable. Suzanne rolled an ankle in a pothole hidden by a puddle and the continued to lead the way back in and Mike was just a few days out from destroying the Black Cat 20 Miler in 2:11:04 so he was cruising along easily. I would have dropped back much earlier, but I was totally lost so I needed to stay close to get back to my car. I was just happy to get this one over with and go home to shower and warm up.
• Thanks Aaron for the corrected distance of the d15k.
• Come run the Danvers5k: www.danvers5k.com
• Thursday: I swapped my Thursday run with my Friday rest day because I was having GI issues since lunch and was still hurting from Wednesday night.
• Friday: 9.52 miles in 1:16:10. I needed a nice slow run with some hills like this.
• Saturday: 9.05 miles in 1:00:01. My new tempo pace since dropping my marathon goal from 2:55:00 to 2:50:00 is now 6:10. This was my first tempo at the new pace and it was hard, but thanks to the unforgiving nature of the treadmill I got dragged along for 5 miles at 6:10 in the middle of this run.
• Sunday: 17:45 miles in 2:14:05. It felt good to complete my first legit long run since January and my longest run YTD. I ate snickers the whole way and that helped. I did this as laps of Fresh Pond in Cambridge.

It was nice to get back up over 50 for my weekly mileage, but it’s time to start pushing that up into the 60s. Hopefully, I’ll make all 6 planned runs this week and get that first 60+ mile week of the year.

 

In non-running related news, Sarah and I are now shopping for a new apartment! We haven’t found our new place yet but it is super exciting to think that later this year we will have new-ish appliances, a working fan in our bathroom and lighting fixtures that were installed after disco went out of style!

Cheers and happy running!

7 week down and 10 weeks left until the Maine Coast Marathon!

May your training miles be ever hilly and may all your races have free beer!

I have no idea whether this was a good month or a bad month...either way, it’s over.

My mileage came way down this month from January. I only ran 146.72 miles in 17:32:16 this month. To some extent I expected the cutback; over the 4 years that I’ve been logging my running I’ve only averaged 106 miles in February. 146.72 miles is about 10 miles over my average monthly mileage from 2012 but down 58 miles from January.

The cutback from January has a couple of reasons:

1. There are 3 fewer days in February than January
2. I replaced 2x long runs with races.
3. I lost a long run and a tempo run to a 6am Saturday to 6pm Sunday flight + cab trip from Boston, MA to Suwon, Korea.
4. While in Korea, I had to skip a run and abort 2x other runs at <3 miles thanks to dehydration and GI issues.
5. There was a blizzard which shortened a couple runs.
6. And if you're wondering about my last run of the month...that one taught me that if you're at all lactose in tolerant, don't eat a big bowl of chowder in your work's cafeteria just because it's the only thing left when you finally get out of the lab...I will not go into any more detail...

All these are just excuses though; I only ran 19 of 28 days this month.

Track Work

The only bright spot this month (other than the 2 PRs) was my track work. I had 3x workouts (lost one to the Korea trip) which I never even would have thought of attempting last fall when I ran my 3:17:30 marathon PR. I had a 3x Mile at 5:24 (5:26-5:22) + 6x 400m at 1:17 (1:19-1:14) night, a 10x 800m at 2:38 (2:39-2:35) night and a 16x 400m at 1:17 (1:21-1:12) night. That 10x 800m night probably was the biggest reason why I felt strong all the way though Jones. 

Races

I ran a 15km and a 10 Miler this month. At the 15km I managed to run it a second per mile faster than my 10km PR from 2012 and then at the 10 Miler a few weeks later I was another 2 seconds faster than I was at the 15k. Both races were quite hilly so I’m a little worried about how I’ll be able to manage on the flattish course in New Bedford; I don’t lose a lot on the up hills and can pick it way up on the down hills.

So in summary:

I survived a rough month and made it through two pretty good tune-up races. I didn’t do any runs over 15 miles this month so that’s going to need to be fixed in March. My goals for March are:

1. Get long run up >18 miles.
2. Get MP run up >10 miles.
3. Stay consistent on the track.
4. Complete all 4 planned hill workouts on Park St.
5. Run <1:21:00 at the New Bedford Half Marathon.

May your training miles be ever hilly and may all your races have free beer!

Well, Jones, at least you haven't forgotten how to show a lady a good time.

Where to start? The storm that came through New England this weekend pushed back the start of the race but the course for the Jones 10 Miler was in pretty decent condition. Of course the bibs were the talk of the day.

To what should I compare the bibs? It would be an exaggeration to say that they were the size of Texas. They were more like Rhode Island. Rhode Island is tiny as far as states go. The next smallest state (Delaware) has ~1000 more square miles of land area than Rhode Island but at ~1500 square miles Rhode Island is enormous as far as race bibs usually go.

Last year Kevin Johnson (WMDP, then running for GBTC) won in 51:12 and this year he repeated his victory in 51:48. There have been some rumors that Kevin just had a “crappy” race this year but I’m going to assume that everyone’s finish was just delayed 36 seconds by the massive bibs.

Enough about the bibs: now for the race.

Sarah and I got delayed on the way out to Amherst by some snow plows so I didn’t get to warm up with the rest of GLRR but there was a real flock of Angry Chickens all ready to go when I got to the start.

I couldn’t make out a word from the announcer before the race but eventually it started and for the stretch from the start out to the first turn it was the normal confusion as everyone got themselves sorted to their proper paces. I went out with the plan of just doing a tempo run; I was thinking a 1:02:30-1:03:00 finish time which was all I thought I needed to be on track for my 2:55:00 May marathon goal.

I was standing just a bit behind Mike at the start so I basically followed him through the first mile in 6:11. We were running on the left side of the road; EJ was over to the right and ended up getting caught up in traffic and falling back a bit. Mike caught Bui first and I thought I was going to fall back and let them go but mile 2 was downhill and thanks to relatively long legs I can cruise downhill at a pretty competitive pace without having to work and the three of us went through mile 2 together in about 11:54.

 

 

I was hoping for more snow + free sleds at mile 6.

 

Then we hit the first real hill of the course. I took the lead for a few moments but Bui ended up moving to the front and pushing the pace up the hill. Somewhere up the hill there was a water stop; Bui said he was going for water so I went wide to give him room and tried to push the pace a little but Jason’s a bit stronger on the hills so he was back to leading the way by the time we got to the mud.

We passed mile 3 in about 18:22 and pushed into the off road bit. Last year it was all frozen ruts and this year it was mud. Fortunately the ground was solid below a thin layer of mud so it wasn’t as bad of a slog as it could have been. Bui and I traded off leading a few times until I pushed ahead around the 5 mile marker.

I missed my split at mile 4; mile 5 was a few seconds on the slow side of 31 minutes. 1:02:30, I thought, that’s okay: it will be a PR. At mile 6 I had worked my way to a few seconds faster than 37 minutes and soon we hit the end of the mud.

Hitting the tarmac on the far side of the mud felt like I hit one of those boost strips in Mario Kart. I worked my way down to 42:44 for mile 7 and then 48:29 for mile 8. I felt as strong as I ever have in a race and was passing people left and right…actually mostly on the left because we were running on the right side of the road at this point but the colloquialism remains. Somewhere in there Mike Smith and I traded places a few times and I reeled in Matt Theodoros and wished him best of luck with the rest of the course. When I went through mile 9 in 54:16 I thought I might have a legitimate shot at breaking 60.

Then there was the last hill. I kept passing people up the hill, but it felt like a death march. The clock will show I ran a 6:14 for that mile but no 6:14 mile has ever felt that hard to me. I managed to pass Titus Mutinda toward the middle of that last mile making this the first time I’ve ever finished ahead of him.

I crossed the finish line in 1:00:30 for a 0:06:09 PR and wrapped my race bib around my shoulders to keep warm. I found Sarah and we found out that Sully crushed the course to the tune of 56:22 and we watched Mike Smith, Mike Girouard and Jason Bui all come in within 5 seconds of each other (1:01:08, 1:01:09, 1:01:13) and Matt Theodoros finish not far behind in 1:01:52.

We gathered by the finish and I found out that Cody Freihofer had dominated in 58:46. I met Justin Patronick (59:11) and Andrew Downey (1:00:17) and congratulated EJ Hrynowski when he came in at 1:03:26 a bit ahead of Jim Garcia (1:04:00) and Kevin Carnabucci at 1:06:06. Despite the massive bibs it was getting really cold so when Fil Faria finished in 1:08:29 I abandoned the finish line to get back to the school for coffee, food and heat. Back at the school I ran into Jim Pawlicki (CMS) and found out he had run a solid 58:26.

In team results GLRR took 8th place in Men’s Open. Top 3 were WMDP, GBTC and CMS. GLRR Women in 10th. GLRR Masters Men and Women both in 5th. EJ led the GLRR Senior team to 2nd place! GLRR Veteran Men took 3rd!

In all despite the weather and the hills it was a day of inspiring performances. SMAC definitely made the right call by keeping the race on.

 

Here are the results:

 

 

May your training miles be ever hilly and may all your races have free beer!