Wednesday, November 7, 2012

IRONMAN Florida 2012

I had one real goal for IRONMAN Florida, sub-10. I'm not sure who told me going under 10 hours for an IRONMAN is where "fast" started, but as soon as I heard it, that became my goal.  I realized after my meltdown at Beach2Battleship that there was much more to this race than swimming, biking, and running.  140.6 miles is a long time for things to unravel.  I really worked on accepting that "the perfect day" was a utopia I couldn't piece together. But honestly, this race couldn't have gone much better.  I typically can look back and find a few minutes where I can improve but on November 3rd, 2012, I think I put together my best race.

Emily said these shoes were "just obnoxious
enough" to push me through taper week.  
3 week taper
including IMFL
I went into race night well rested, surprisingly. Accelerate 3 prescribed me a tough 2 weeks leading up to race week and just kind of melted into the overdue time off. I slept like it was my job for the lead up week and race night was no exception. My eyes popped open at 2:53am in time to turn off the 3 alarms I set. Within a few minutes, I was in race kit and guzzling Ensure and coffee. It seemed like an eternity waiting until the 5am commute to transition.

By the time transition closed, I had done all of my last minute chores and was sitting on the beach with the wife and friends waiting for the cannon to fire.  I decided to have a short warm-up swim and was surprised how tough it was to move through the surf.  I hit the beach in time to hear last call for the starting line.  Fortunately, there wasn't a lot of time for the anxiety to set in.  

2.4 Mile Swim 1:13:26

I lined up well to the West of the buoys but still in the congestion.  I thought I would get some love from the draft pack.  This would be my first mass start, and I really underestimated how physical it turned out.  One last sugar from the wife and I was 4-5 guys back, waste deep in the wash when the BOOM! sounded.

Big thanks to Larry from All American Swim
 for setting me up with the Huub wetsuit

After a few seconds, I thought somebody would call the fight.  I really thought this couldn't be the way it was planned.  It wasn't swimming, it was survival.  I would get punched, kicked, or grabbed every stroke but there was no time to pause.  A missed stroke meant getting dunked or swam on, over, or through. I "survived" the first lap and hit my feet to find calf cramps when I tried to push through the knee deep surf onto the beach.  After making my way across the timing mat, I heard a guy say 35 minutes was his slowest first lap.  I rejoiced.  I ran down the beach 10-20 yards and back into the water I went, making a bee line for the red buoy.  From my observation, this made the swim a bit longer, but I didn't have to wait in the que to get back to the straight-line path, and I didn't have to take another trip through the scrum until I hit the turn buoy.  I didn't think that I was swimming directly into the current, and I probably spent a bit more time heading out than I planned.  I actually was able to enjoy the swim to the next corner, and then I hit the swarm again.  I fought my way back to the beach and stood up to find my calves cramping again.  No worries, at least I was out of the water.

Transition One 5:13 (passing 145 athletes in T1, transitions matter!)

I have decided it is best for me to walk in sand; I just spend too much effort for too little progress by trying to run.  So I walked to the carpet and onto the wooden walkway, then I shifted gears.  There were dudes talking to spectators, guys lying down to get their suits pulled off, the shower was a gauntlet of folks.  I just ran and tried not to check anyone into the rails.  I quickly snagged my sack and hit the Men's Changing Tent.  It was a quick exchange.  Wet suit off, helmet and number belt on, cycle-shoes in hand, and I asked a volunteer to stuff my suit and return my sack.  As I ran through the bike racks, a volunteer said they had my bike ahead waiting on me.  Thankfully, I went to my rack anyway and there it sat.  I slapped on my Sidi's, grabbed my bike, twinkle-toed my way to the mounting line, and off I went.

112 mile Bike 4:59:34 (Click for Garmin data)

I can't believe my seat is too high.
Immediately I noticed a big problem; my quads were on fire.  It was like a meat tenderizer had worked them over the last hour.  I have no clue what the deal was, I can't imagine a bed of fire ants feeling worse.  I soft pedaled for 5 minutes trying to get some relief, then I stood up and stretched which rewarded me with some bilateral quad cramping.  I figured that my ship was sunk, but I wasn't bailing on it.  I was going to play the hand I was dealt.  90 minutes later, the pain had eased off.  3 hours later and I had completely forgotten about it.

The ride was uneventful except for 3 encounters.
I happened upon a pace line of 4 guys a few miles before the bridge.  I easily caught and passed them while maintaining my watts, but they immediately repassed.  I went through the dance of sitting up and falling out of the draft zone only to lose a ton of ground.  I just kept getting passed by folks.  I could not pedal.  So I elected to disregard the "drop back" rule and get to passing again.  When I caught back up to the paceline, I passed a little more assertively and shook them off.

Here's a little water for the Fam.
Thanks for enduring the support duties!
I also had a dude that I kept catching on the back side of the course.  200 watts would easily catch him, but when I pulled along side I would have to crank up the watts as he would start accelerating.  I would get my front wheel in front of his and he would refuse to concede the pass, so I would drop back.  At one point, he yelled "you have to make the pass, man" I replied "look it up, I've made the pass".  He finally tuckered out several miles later.

Lastly, on the final leg of 79, I got caught up with a guy riding with power at a similar pace as me.  We would pass each other only to slow down in the head wind and get repassed.  I fought with him for a while before ultimately deciding to ride legal and sit behind him.  When I would accidentally enter the draft zone, I would make a pass, and he would let me lead for a while before repassing and repeating the same dance again.  This whole exchange dropped my power as I was soft pedaling a lot to ride legal, but I felt like it was a better option than trying to out ride him on the home stretch.

How about that 1.0100 Variability Index?
My bike nutrition was pretty simple.  I had a 1500 calorie 5 hour bottle between my aerobars.  That's it.  I picked up 2 water bottles at every aid station and downed as much as I could squeeze in before the final drop.  I was peeing regularly, so I felt pretty darn hydrated.  I finished the bottle with around 20 minutes left on the ride which is just about what I planned to have time to clear my stomach before the run.

Transition Two 1:56 (7th fastest T2 overall!)

I hit the mount line coasting in on my shoes.  The volunteer grabbed my bike and absolutely stopped right in front of me.  I hate it, but I ran right into her.  I apologized, but I kept trucking too.  Inside the tent, I snagged my bag and dumped the contents in the floor.  I handed my helmet to the volunteer, rolled on my socks, and slipped on my shoes.  I asked if he would take care of it and grabbed my headband and shades and took off.

26.2 mile Run 3:24:39  (click for Garmin Data)

Coming out of T2, I saw the family.  Everyone was cheering, and I was running like a hero.  I looked down to see a 6-flat pace on my watch.  I ran right to the first aid station and stopped.  No way I was going to blow it the first mile.  I guzzled some water and snagged a Gu and off I went.  I had been looking forward to this run for the last few months.  There is something so satisfying about really emptying the tank and leaving it all out on the course.  I spent most of the bike thinking about how much I would enjoy this marathon.  My pacing plan was simple, I was to run comfortably.  I managed this two ways.

First, I made sure I was breathing 8 step cycles.  Basically, I would inhale for four steps and exhale for four steps.  I wasn't forcing it, I was just aware of it.  I knew if I was breathing harder, I was working and it was way too early to work. 

Secondly, I talked.  I talked a lot.  I talked to the aid station volunteers, spectators, and other athletes.  I was really surprised to find the other guys didn't want to visit with me very much.  So I just tried to be encouraging.  Every time I passed someone I tried to make a joke, compliment them somehow, or remind them we were actually doing the IRONMAN!

Early in the marathon, feeling good enough to float!
Overall, I felt pretty good for the first loop of the run.  When I went back out for the second loop, I was worried I would meltdown at any moment, but I just controlled what I could and kept running.  At B2B, the last 10k had me bargaining with myself to run/walk my way back to the finish, and I was afraid I would end up in that same situation.  I kept telling myself to just make it to the 10k, and the run hard.  By the time I saw mile 20, "run hard" never crossed my mind.  I just kept focusing on the last 5k believing that would put me in range for the finish excitement to carry me home.  The last 2 miles had a lot of crowd support, and I was surprised how much it helped to keep me moving.  As I approached the final turn to the finish chute, I saw a guy that had passed me earlier.  I dug deep and made a solid pass hoping he wouldn't contest it.  I found out later when the results were listed that he was in my age group.  It didn't actually matter, but it bumped me up to 9th.

Feeling less good going out for loop 2
The run itself had only one real interesting moment.  Somewhere around mile 15, my pace began slowing and I was coming to terms with the idea that the wheels had run off.  I kept assessing how I felt and just running comfortably, but I watched the pace begin to creep up.  The last few weeks I had been training in temps in the 50F range only to show up to a ~83F marathon for IMFL and I knew the heat would take it out of me a bit.  It wasn't until I hit the next aid station and got a fresh batch of ice that I realized what had happened.  The previous aid station was out of ice when I went through, so the last two miles, I was having to work a bit harder to keep cool.  Thankfully, I made the right decision and slowed down instead of blindly following my watch pace.  As soon as I found some ice, I began to feel better and my pace dropped right back down.

My run nutrition goal was to take water and ice at every aid station and Gu as often as I could stomach it.  I found about every second aid station to be perfect up to the last 10k.  After the 10k mark, I took one last Gu/water and ran it in.  I know I got down 7 that I can remember, but I am betting it was closer to 9 or 10.  That is a lot more than what I took for B2B.
Pretty even pacing overall.  You can see mile 15 where I ran out of ice,
and you can tell the last 2 miles, I fell off my average pace 45-50"

Overall, 140.6 miles 9:44:48 9th M30-34, 85th OA (click for official results)

The swim was a bit slower than I wanted, but I swam comfortably and made it out of the water without losing a ton of time.  Accelerate 3 set me up with sweet power pacing guidelines, and even though I didn't spend my 205 watt average power allowance, I think I made the right, conservative  decisions to score a fast bike split and protect a solid run split.  Really, the marathon couldn't have gone better.  I ended up with a ~2 minute positive split and didn't really fall off pace until the last 5k.  My nutrition was spot-on with no GI issues.  I also feel like I managed the heat as well as I could.

Next up is IM Cabo!

Random pics

This is my "finish strong face"

Hi Mom! at the end of Loop 1

Just out of T2.  Accelerate 3 rarely has me do brick runs, and
I can honestly say I never once thought that I should've ran more bricks during the marathon.

One day I will qualify that shaka.

Tuesday, October 9, 2012

the Best 67.6 Mile Tri Ever

Goosepond Island Half Distance Triathlon

Just getting back from the trek home from Scottsboro, and my biggest concern is that I won't be able to explain just how awesome this event turned out to be.  It really seemed like two events, the race and the party. race link

The party, and the practice party

I don't personally know the race director, Parker Edmiston, but its obvious he spent a lot of hours orchestrating this thing.  From this athlete's prospective, it all started with the fully supported on-course race preview held just a couple of weeks before the race.  He basically held the race, for FREE, without the clock.  They had the buoys out, turns marked, aid stations stocked, and FREE BEER and grub after the training day.  Crazy thing was, while I was out on the bike course, a van stops a hundred yards ahead of me and out pops the race director, with gels and water in hand, to see if I needed anything.  I looked back as I passed and he was back in the van and headed down the road to find the next guy.  I finished up my day and really didn't want to leave the recovery tent. My favorites were the TruMoo and the FREE BEER.  And it wasn't junk beer.  He had good imports.  When I have a party, I buy domestic for the moochers.  

For the actual race, he had Smart Water at the bike aid station.  Not the cheap flimsy bottles you usually get.  There was a bit of a fumble on the run course. For the first few minutes, there was no water.  The aid workers had Gu and Gatorade, but no water.  By the time I hit mile 4, the water issue had been resolved and all was forgiven.  After the race, more & better everything.  There was free massages, and it wasn't a quickie.  I spent 30' in the tent with the rub down.  He had all the Domino's Pizza you and family could eat, some Cajun medley (I had the gumbo, didn't really browse everything else), lots of Coke products, and Girl Scout Thin Mints with various other cookies and fruit.

Race swag rocked with arm warmers, socks, tech shirt, and finisher's medal.  Age group trophies were beer mugs, and the overall was a pretty big hunk of engraved glass.  Oh yeah those $100 race photo packages at the WTC events, this guy had pics up the next day for free.  

He also left the course open for all finisher's and stuck around for one determined lady wrapping up her day in just over 10 hours.

Nicely done, Mr. Edmiston!

The Race Report

Before I jump right in, this was my first race with Accelerate 3 and off the Endurance Nation training plan.  The training has been great, and as you'll read, the racing is even better!

2012 is the first year for this event, so I was't expecting it to be a finally tuned machine.  I'll begin by saying that I absolute loved the race, I would do it all over again, and I will do it in the future.  So here goes with my race report.


31:36, 41/207 Maybe 1.1 miles, maybe
49F-54F air Temp, 69F water temp

   I never really mind the cold water with a wetsuit as long as I have time to warm up.  We were allowed in the water as the age group waves began staging for a deep water start.  "Deep" isn't very accurate as it was shallow enough to stand and only waste deep for the first hundred yards or so.  Thanks to the race course preview held a few weeks earlier, I knew to swim out to the deeper water to avoid all the weeds in the shallow water.  

   The swim was my best yet.  I was comfortable and calm with little contact.  I was able to focus on holding my form together and before I knew it I was pointed at the final buoy and headed in.  The exit is a bit tricky as you climb back onto the pier, but there was few guys there to jerk us right up.

...but I wasn't cold.

Transition 1

Its a quick scamper through the grass to a parking lot for transition.  There was plenty of racks and lots of space.  After my near DNF at Beach2Battleship from the low temps, I elected to really dress up for the bike ride.  I decided that if the worst thing about my day was that I got too hot, I would be happy.  I spent an extra 2 minutes getting dressed and then clickity-clicked my way across the mounting line.

Bike Course and Strava Data 

2:22:20, 3/207
The bike race seemed like a long wait for the run.  The roads were smooth except for 2 short sections.  There was 1 aid station that we saw twice handing up gel and Smart Water (not sure what was on the tables).  The turn around is a little funky as there is just an arrow on a narrow road at the base of a hill.  My power plan was pretty simple, so I just stayed in my power zones and adjusted my target by +/-5w by RPE.  The only real hiccup I had was just as I entered the park I collected a tag-a-long.  After a minute or so, I turned my head and asked if he was enjoying the draft.  :)  Oh, and there are 2 "bottle launcher" spots in town.  

Transition 2

I passed my buddy Jeff out on the bike course and he yelled "I'll catch you in transition while your undressing!"  He always out swims me, and sometimes I catch back up with him.  Unfortunately for him, I didn't waste any time getting undressed and was off and gone even before my draft buddy in just a tri suit was out of T2.

Run Course and Strava Data

1:24:22, 7/207
The course is described as "rolling" but I would say it is flat with a few climbs.  I started out conservatively shooting for a "feel good" first mile and hoping to see 6:45s by the 5k mark.  I was feeling very "concentrated" from not getting enough water on the bike, so I was counting on a good dose on the run.  Unfortunately, they were Gatorade only for the first 20 minutes or so.  Shortly after the 5k mark, I had got some water and was preparing to turn it on a bit.  

This is when the course gremlin got me.  The course is 2 loops around the park and through the camp area.  It's sorta marked and kinda easy to follow.  But when I am racing, these things aren't enough to keep me on track.  Before mile 4, I had stopped to ask directions once and retraced 90" of running from thinking I was off course.  By the time I actually was at mile 4, I was fuming mad.  The thing is, there was a few different "courses" posted so it was difficult to really know the official course.  It made matters worse that the volunteers seemed pretty confused about it too.  Regardless, I ended up with a great run and progressively dropped my pace for a solid negative split.  I was able to come in feeling like I spent my match sticks well, and I hadn't been miserably uncomfortable for the last hour.  I didn't feel like I could run faster, but I wasn't coming unglued either.
4:23:40 to take 3rd!

First Time to make the big podium at a Tri!  Thanks Accelerate 3!


4:23:40 3rd!!!!
The race was fantastic.  The host hotel, Comfort Inn, was actually really nice.  We were expecting a dump, but it was great.  The breakfast there was even good.  I couldn't be happier about the race.  The course needs some work, and the worst part is I think it may have cheapened the PRs for some of the athletes.  Regardless of 70.3 or 67.6, it was a great race.  Put it on your calender for next year!

official results

Love being an only child.
Dad is always the first one I see at the finish line.
Dr and Dr. Holland came out to cheer us on!
We love that they are representing T-Town.
Goosepond marked the end of the Alabama Championship series, so they presented the awards afterwards!
I nabbed first in the M30-34 age group, only 2 points from winning the overall :(
Along with a sweet trophy was free entry into next year's Goosepond!

The cool Tri-trophy is from the Alabama Championship Series.
The mug was the age group award, and the glass is the overall award.  Lots of goodies!

The smallest Borden had a great day after a long swim and just missed an age group award.

4 of us had a great race.  Glen had a stress fracture.  Sorry G.

Thursday, September 20, 2012

Just Six Inches

Six inches from all of God's Glory.
So this morning I was hit by a car.

I started out this morning excited to be rocking the winter knickers Emily bought me for Christmas.  I wish I could say it was the most ridiculous training attire I have, but it's not even close.
Emily said I couldn't possibly look more ridiculous
in my Euro-roadie power ranger suit.  I accepted the challenge.
Really though, what if this was the last picture she made of me!

After being a good sport and accepting the ridicule from my loving wife, I headed out.

Today's workout was an "important" one, a 30 minute power test.  It's 30 minutes of absolute suck.  Just after I finished up the interval, I sat up for my 5 minute recovery and something interesting happened.  From my perspective, I was passed by broken pieces of plastic and glass just before hearing the screech of tires and being incredibly aware of what I can only imagine as a feeling of being shot in my left hamstring.

I went through a range of emotions as the driver pulled over to check on me.  Interestingly, I was okay.  Granted I was not real tickled about what just happened. I pedaled up to the driver side window and said "you've got to be kidding me, dude.   The guy asked if I needed an ambulance or the police.  He just kept asking what he needed to do next.  I told him to go to work and try not to kill anyone this morning.

Pedaling home, I couldn't help but think a few things:

  1. I have never publicly confessed that I am a Christian and that I love the Lord.  Well world, I am a Christian, and I love the Lord. 
  2. I do not want the last thing I do in this world to be a 30 TT power test on a bicycle.
  3. If today was my day, and I was a hood ornament for Mr. Now-One-Mirrored-Mazda, I have really been blessed in this life.  I could list a ton of things for which I am thankful, but the tippity-tip-top of the list is having the opportunity to share a few more moments with Emily.  She is truly better than I deserve.

I can't say that it had a profound impact on me other than the Mazda shaped red mark on the back of my hamstring.  I can say that on that long ride home, I decided I was going to have my first cheeseburger of 2012 today!

Tuesday, May 29, 2012

Lake Guntersville Olympic Triathlon, 5/19/12

Lake Guntersville, Al
It's as if Lake Guntersville popped straight out of a post card.  The mountains are truly amazing towering over the lake.  The dramatic changes in elevation produce some amazing views.  It feels almost like Lake Guntersville would be kept in God's art gallery.  I had no idea there was such a beautiful place sitting in the corner of our state.  I only wish we would have had more time to enjoy it.

'Rise of the Phoenix' is due to all the
destruction from the tornadoes that
ripped through the park
For the morning of the Lake Guntersville Olympic Triathlon, I was the first bike in transition.  In keeping with my routine, I wasn't able to sleep much.  After racing the Gulf Coast Tri last weekend, I realized the value of prime real estate in the transition area.  I stood there wondering how many bikes might be there when I returned from the little bike ride that awaited.  I went through the usual visualizations of all the steps that go between the lines.  As the other athletes began setting up, I noticed coolers and towels, hydration belts, and feet wash buckets all around me.  Lying on the ground next to my QR CD0.1 was a helmet, and a beat up pair of running shoes with a headband and a pair of shades on top of them.  I saw several guys that looked like they were preparing for the triathlon apocalypse.

Sure is nice to have flat water
Warm up was no big deal, the water was calm and flat.  I decided to hit the beach aggressively on the return as I would during the race and found that the "beach" was crushed shell.  It only took me a step or two to realize there would be no hustling across the beach.  At that point, I committed to staying horizontal as long as possible coming in.  As I was coming out, the race director called all athletes to transition and began going over the usual stuff.  Then, "Oh Say Can You See," and we preceded to swim start.  

Mom and Dad showed up to surprise me before the race.
I like this only child bit.
Deep water start.
I can't say how surprised I was to learn it was a deep water start.  That means we were to jump off the dock and tread water with all the Male 19-39 racers until the horn blows.  I decided that I was going to go as hard as I could during the swim.  I know I bombed the GCT swim, and I just wanted one good swim to justify all that time I've spent in the pool over the last year.  I started with the front guys and held on as long as I could.  Maybe I made it to the first buoy with them, maybe.  Then I felt lost as I made my way out to the turn around.  There was no one around me.  I couldn't see anyone ahead or beside me.  I thought I had gotten dropped by the whole group.  Again, I started pouting and let off the gas. As I got to within ~400 yards of shore, I was engulfed by several swimmers.  I realized that I hadn't fallen out of our whole age group wave, but had fallen off the back of the front of the wave.  I was still in a pretty good position.  I buckled down and kept it churning until my hands hit shells.  I was still 20' off shore, so I grabbed handfuls of shells and pushed my way forward until I was calf deep.  
8th out of the water!

I popped up and heard Dad say "32 minutes!"    Its 1500m, so I was expecting maybe a 28:xx at the slowest, but 32?  I thought, "32 minutes? Why do I even bother to swim?"   I hustled through transition and Emily met me at the mounting line and yelled " You're in 8th!"  Wow! 8th, huh? Course must have been long.
1500m Swim: 32:26 
17/162 Overall
1/14 Male 30-34

I always forget to secure my shoes at the back so I can just jump and go.
Across the mounting line I went and off to my bread and butter.  I could see 2 guys ahead of me, but before I could pick them off, I was passed by a dude rocking an Auburn collegiate suit.  I figured he would be sporty, but he'd have to be real sporty to make that pass stick.  I slipped into my shoes and up the first climb.  I quickly made my way around him and then two other guys.  I found three more within the first few miles.  Then I hit a long straight and couldn't see a soul.  I looked back to see how Auburn was coming along, and I was all alone.  I kept my head down, and as I approached the turn around, counted myself into 4th place.  I was half a mile behind 3rd and half a mile ahead of 5th and it stayed that way for the rest of the ride.  I kept the pedals churning and made my way back to the park with a just a few too many miles for an Olympic distance race on the computer.  (Maybe this long course thing is the trademark of this race?)  As I approached transition, I made a wrong turn and darted into the wrong parking lot.  I am going to have to start familiarizing myself with the courses better.
Not sure why it didn't list everything.
NP=245, VI=88.3

1868 ft of climbing

Bike: ~25.X miles 1:07:53 Garmin Data

3/162 Overall
1/14 Male 30-34

Coasting in side saddle for a quick transition

I'm always glad to be off the bike.
And I always wish I was back on it after a few minutes.
I came off the bike well and racked it up.  I slipped on my kicks, grabbed my shades and headband.  I counted 3 bikes in transition, and I hit my feet and out I went.
Love seeing empty racks in transition!
Lots of spirit at T2 Exit.
Just a thumbs up coming in?
The first mile is flat and along the shoreline.  I spied #3, and I wanted him.  As I made my way up the first hill, 5th place was a long way back.  At 1.5 miles, I was climbing and roasting.  I stopped to walk and pull my suit down to break out my Bear Chest.  As I crested the hill, I saw 5th catching me.  Somehow, I became the hunted.  This was new for me.  As I passed the first aid station, I could hear him yelling for water.  My pace had dropped, and I was really struggling to make the climbs.  I started walking, and my breathing stayed labored despite abandoning the run.  When he passed me, I just clapped.  I said "He's got a lot of time on you, better hurry!"  I made the turn around and timed 6th place to be 4 minutes back.  I was all alone again.  I decided to walk every hill and just coast in.  No point in killing myself for a few seconds that do not matter anyway.  As I started getting closer to transition, I saw the other racers and they were all encouraging me to not give up.  I felt like I was really setting a bad example, so I finished strong.  As I ran down the final stretch, there were spectators sitting all along the retaining wall.  I was slapping hi-5s all the way in.  Later, I grabbed a handful of Chips Ahoy! and wondered how dirty all those folks hands were.  :-(
681 ft of climbing is a tough 10k
Run 6.2 miles: 44:25 Garmin Data
10/162 Overall 
2/14 Male 30-34

2:24:45 Overall Results 6th (turns out there was a collegiate wave later and I got sniped down a slot)

Lake Guntersville Olympic Triathlon Official Results

This race was relaxed enough, Mom and Dad had lots of access.
Dad volunteering as a finish line catcher!

Watermelon? Yes, please.
This is a Halo headband.  It has a small gutter
inside that sweeps sweat off the sides
 and out of my eyes.  Love this thing.

Fast run split !
Emily ran here way to a 50:20 10 k on a very tough course.
I guess when you are flying, the course isn't so bad!

1st Place M30-34
Not to be out done, of course.
1st Place Mixed Relay
She signed up the day before when she
found a guy that wasn't going to run due to an injury.