As of now, I am still planning to run in the Lt. JC Stone 50K in Pittsburgh, Penn. this Saturday. The weather looks close to perfect--low of 36, high of 52 and mostly sunny. When it comes to racing, it doesn't get much better than that.
There is one potential complication, though. Right now I'm coughing like crazy, am a little stuffy and have a sore throat. Fortunately, I'm not (yet) achy and all week I've had good runs. I ran 8 miles on Tuesday, Wednesday and today and tomorrow will go for 5 miles very easy on my treadmill.
Despite the above problems, I feel pretty good. Let's hope it continues through Saturday when I cross the finish line with a time and place I can be proud of.
Here's to the start of a great racing season!
Thursday, March 19, 2009
Sunday, March 15, 2009
The build up is on / Training week 3/9-3/15
This was another great week of training--save a horrendous Thursday night (more on that below)--that culminated in an excellent 26.4-mile Saturday and nearly 40-mile weekend. I ended the week with 90.57 miles. My mileage the last three weeks has been 86.85, 83.26 and 90.57. I should log my first 100-mile week of the racing season within the next 2-3 weeks.
Unfortunately, right now my body's trying to fight off another nasty cold that Noah brought home from childcare and that really has a hold on Anne. If I'm going to be sick, I need to be sick now so that by Saturday, when the Lt. JC Stone 50K rolls around, I'll be healthy enough to run--and run well.
Anyway, on Thursday morning Anne and I had to take Noah to the ER for a double ear infection stemming from this nasty cold. We left for the ER, with our screaming baby, at 3:30 a.m. and didn't get back home until 5:30 a.m. with a much more relaxed Noah with all the medication he needed. By 5:30 a.m. I've usually already logged one or two miles with six or seven more to go. Needless to say, I didn't run that morning and instead got a few hours of sleep before going into work as a zombie. The details of this little adventure are under "Friday" below.
Here's how the week went:
Monday
AM: 6.1 miles in Roswell, Georgia, in and around my parents' VERY hill neighborhood.
PM: 4 miles easy on the treadmill about an hour after arriving home from the weekend in Georgia and South Carolina. My legs were very stiff from the airplane. I think airplanes are definitely not intended for 6'2" men.
Total miles for the day: 10.1
Tuesday
AM: 8.6 miles in the Chagrin River valley. A reasonable 32 degrees. Needed a rest so I took the night off.
Wednesday
AM: 9-mile track workout consisting of three one-mile repeats. When I stepped on the track the temperature was a pleasant 57 degrees but there was a nasty gust coming in from the west that really sucked when I ran against it on each lap. Despite the wind, my mile repeat times are finally starting to look respectable, though I need to regain consistency with my times. My times were 5:36, 5:42 and 5:49 with 800 meter recoveries at about 3:40 each. I still have a way to go in getting my times down and improving my aerobic capacity (I was gassed midway through the third interval but hung on) but this was a workout to build on. No running that night.
Thursday
AM: 9.3 miles in the Chagrin River valley
PM: 5.05 miles during lunchtime in Shaker Park. The trails were very muddy and the footing awful. I twisted my ankle toward the end but it was no big deal.
Total miles for day: 14.35
Friday
PM: 9.12 miles in South Chagrin Reservation. As written above, Anne and I had to take Noah to the ER at 3:30 in the morning when his non-stop screaming and crying and restlessness indicated an ear infection. Sure enough, he was treated for a double-ear infection and given an antibiotic and we got home at 5:30 a.m., when I'm usually on my run. With Noah a little doped up on meds, we grabbed a few hours of sleep and then headed off to work exhausted while Noah went to childcare to sleep it off until Anne picked him up a few hours later. I honestly didn't think I'd get in a run but, sure enough, I grabbed these 9.12 miles late in the day and actually felt really good. The sun was still out and the temperature in the 40s. It was great running on the trails--my body and mind needed it.
Saturday
AM: 22.4 miles in a very sunny South Chagrin Reservation, though it was a bit cold. I covered these 22.4 miles on trail, save 2 miles, in 3:17, and I felt good the entire time. Once again I felt like I could keep running forever--a good sign of where I am with my endurance right now. I ran with John K. and Ted F. the first 8 miles and then Ted and I went another 7 before I broke off and kept going.
PM: 4 miles on the treadmill easy. My right foot hurt a little.
Total miles for day: 26.4
Sunday
AM: 13 miles in Solon with the Southeast Running Club. I basically ran with Jeff U. the whole time and we talked about marathoning, ultras and the upcoming race calendar. My legs were pretty tired and I was quite tired from only 7 hours of sleep (thanks to Noah waking us up at 4:40!), but I hung on and averaged 7:34 for the 13 miles to finish the week just above my goal of 90 miles.
Total miles for week: 90.57
Total miles for month: 188.33
Total miles for year: 736.77
Assuming I'm healthy, the weather's OK and all is well in the Hornsby house, I'll be a go for the Lt. JC Stone 50K this Saturday. I'm going to taper this week, running about 25 miles or so going into Saturday's race, and focusing on a good pre-race diet. If the Stone doesn't work out for the above-mentioned reasons, I may do the Green Jewel 50K here in Cleveland or just go on a long training run on Saturday. Either way, I don't want to go north of 70 or 75 miles this week.
Onward and upward!
Unfortunately, right now my body's trying to fight off another nasty cold that Noah brought home from childcare and that really has a hold on Anne. If I'm going to be sick, I need to be sick now so that by Saturday, when the Lt. JC Stone 50K rolls around, I'll be healthy enough to run--and run well.
Anyway, on Thursday morning Anne and I had to take Noah to the ER for a double ear infection stemming from this nasty cold. We left for the ER, with our screaming baby, at 3:30 a.m. and didn't get back home until 5:30 a.m. with a much more relaxed Noah with all the medication he needed. By 5:30 a.m. I've usually already logged one or two miles with six or seven more to go. Needless to say, I didn't run that morning and instead got a few hours of sleep before going into work as a zombie. The details of this little adventure are under "Friday" below.
Here's how the week went:
Monday
AM: 6.1 miles in Roswell, Georgia, in and around my parents' VERY hill neighborhood.
PM: 4 miles easy on the treadmill about an hour after arriving home from the weekend in Georgia and South Carolina. My legs were very stiff from the airplane. I think airplanes are definitely not intended for 6'2" men.
Total miles for the day: 10.1
Tuesday
AM: 8.6 miles in the Chagrin River valley. A reasonable 32 degrees. Needed a rest so I took the night off.
Wednesday
AM: 9-mile track workout consisting of three one-mile repeats. When I stepped on the track the temperature was a pleasant 57 degrees but there was a nasty gust coming in from the west that really sucked when I ran against it on each lap. Despite the wind, my mile repeat times are finally starting to look respectable, though I need to regain consistency with my times. My times were 5:36, 5:42 and 5:49 with 800 meter recoveries at about 3:40 each. I still have a way to go in getting my times down and improving my aerobic capacity (I was gassed midway through the third interval but hung on) but this was a workout to build on. No running that night.
Thursday
AM: 9.3 miles in the Chagrin River valley
PM: 5.05 miles during lunchtime in Shaker Park. The trails were very muddy and the footing awful. I twisted my ankle toward the end but it was no big deal.
Total miles for day: 14.35
Friday
PM: 9.12 miles in South Chagrin Reservation. As written above, Anne and I had to take Noah to the ER at 3:30 in the morning when his non-stop screaming and crying and restlessness indicated an ear infection. Sure enough, he was treated for a double-ear infection and given an antibiotic and we got home at 5:30 a.m., when I'm usually on my run. With Noah a little doped up on meds, we grabbed a few hours of sleep and then headed off to work exhausted while Noah went to childcare to sleep it off until Anne picked him up a few hours later. I honestly didn't think I'd get in a run but, sure enough, I grabbed these 9.12 miles late in the day and actually felt really good. The sun was still out and the temperature in the 40s. It was great running on the trails--my body and mind needed it.
Saturday
AM: 22.4 miles in a very sunny South Chagrin Reservation, though it was a bit cold. I covered these 22.4 miles on trail, save 2 miles, in 3:17, and I felt good the entire time. Once again I felt like I could keep running forever--a good sign of where I am with my endurance right now. I ran with John K. and Ted F. the first 8 miles and then Ted and I went another 7 before I broke off and kept going.
PM: 4 miles on the treadmill easy. My right foot hurt a little.
Total miles for day: 26.4
Sunday
AM: 13 miles in Solon with the Southeast Running Club. I basically ran with Jeff U. the whole time and we talked about marathoning, ultras and the upcoming race calendar. My legs were pretty tired and I was quite tired from only 7 hours of sleep (thanks to Noah waking us up at 4:40!), but I hung on and averaged 7:34 for the 13 miles to finish the week just above my goal of 90 miles.
Total miles for week: 90.57
Total miles for month: 188.33
Total miles for year: 736.77
Assuming I'm healthy, the weather's OK and all is well in the Hornsby house, I'll be a go for the Lt. JC Stone 50K this Saturday. I'm going to taper this week, running about 25 miles or so going into Saturday's race, and focusing on a good pre-race diet. If the Stone doesn't work out for the above-mentioned reasons, I may do the Green Jewel 50K here in Cleveland or just go on a long training run on Saturday. Either way, I don't want to go north of 70 or 75 miles this week.
Onward and upward!
Monday, March 9, 2009
Another solid week / Training week 3/2-3/8
Another solid week of training as I look to an exciting racing season. While my 2009 schedule is still fluid, here are some the spring and summer races I'm planning to participate in:
March 21: Lt. JC Stone 50K (Pittsburgh, first-ever road ultra)--going for a sub-4 hour time
April 19: Forget the PR, Mohican 50K--just a training run
May 17: Cleveland Marathon--questionable I run it...as a race or training run for the Mohican 100
June 20: Mohican Trail 100 Mile Run--The Main Event!
August 1: Burning River 100 Mile Endurance Run--If I'm still in one piece and functional after the Mohican 100...
As obvious from the above, I have decided that unless any bad circumstances should arise in the Hornsby house (as I write this I'm coming down with a cold and Noah and Anne are sick), I am going to Pittsburgh to run the Lt. JC Stone 50K on March 21. I hope to run the 50K in under 4 hours. Since this will be my first road ultra, I just don't know what to expect from 31 miles of pavement running and therefore don't want to get too ambitious with my goal time. I'm just going to go out there and do my best and hopefully the result will be better than 4 hours.
***
As far as how the training week went, it was more or less built around the fact that I'd be traveling all weekend and wouldn't have much time to run on Friday, Saturday and Sunday. On Friday afternoon, I left for Atlanta, Georgia, where my parents live, and then the next day we drove to Sumter, SC for a much-anticipated family extravaganza--my grandmother's 95th birthday. She's 95, still very mentally sharp and on only one prescription drug (for her arthritis). Unbelievable! Her birthday brought together aunts and uncles, cousins, longtime family friends and others who I hadn't seen in years. It was a nice occasion.
Anyway, with a goal of 80 miles, I knew I'd need to jam in as many miles as possible during the work week and try to squeeze in another 20 over the weekend between family functions. Fortunately, it all worked. Here's how the week went:
Monday
AM: 6 miles easy on my treadmill. I carried my 2 lbs. dumbells as I ran, holding them close to my body. I've found that this improves arm strength--critical to a successful 100-miler since your arms are up and swinging back and forth for a full day.
Tuesday
AM: 9 miles easy on the treadmill. The temperature was a crisp 5 degrees, so I chose to stay indoors.
PM: 6.8 miles during lunchtime at work. I ran down MLK and back. It was very cold--18 degrees with a fierce wind coming in from the lake. The out was brutal with the wind, but the back was a piece of cake with the gust at my back.
Total miles for day: 15.8
Wednesday
AM: 9 miles in the Chagrin River valley. Once again it was very cold--a gusty 10 degrees is hardly ideal for track intervals so I just headed down to the valley and held a 7:00 pace for the whole run with some pick-ups mixed in.
PM: 6.2 miles during lunchtime at work. I ran in and around Shaker Park.
Total miles for day: 15.2
Thursday
AM: 9 miles in the Chagrin River valley
PM: 5 miles during lunchtime at work. I ran into Cleveland Heights and Little Italy.
Total miles for day: 14
Friday
AM: 10-mile tempo run (5.5 miles at tempo pace). This was another solid tempo run and the weather was great--50s and clear though a tad windy. My splits for the 5.5 miles at tempo pace were: 2) 6:24, 3) 6:12, 4) 6:12, 5) 6:22, 6) 6:16, and 6.5) 3:14. My legs were a little tired by the end due to two-a-days the previous few days. No run that night as I was traveling to Atlanta.
Saturday
AM: 10 miles semi-easy in Roswell, Georgia, north of Atlanta, where my parents live. The temperature was in the 50s and the conditions totally clear. I ran (in shorts!) from my folks' home down to the Chattahoochee River, traipsing along the river for a few miles and then turning around. Riverside Road is a really nice flat stretch that would be perfect for an out-and-back tempo run. I didn't have much time to work with because we needed to be in the car by 8 a.m. to get to Sumter, South Carolina for my grandmother's birthday. No run that night because of family commitments.
Sunday
AM: 12.26 miles in Sumter, SC, where the temperature was in the low 70s, the sun was out in full force and the sky was blue as could be. You can't find this kind of weather in Cleveland in March! I previously thought Sumter wasn't too scenic but was I ever wrong. Starting from the Hampton Inn, I ran through some beautiful neighborhoods--many with older homes and mature trees, etc. I saw buds in the trees and it seemed every other home had sprinklers running. This was a very enjoyable run and I wish I could have kept going but we had church at 11 and I had to get back to the hotel to get ready. I felt kind of nasty because of the previous day's runner-unfriendly, yet thoroughly delicious, diet (hamburger and fries for lunch, barbecue for dinner), but oh well, you have to go with the flow and enjoy good food and good company when you have it.
Total miles for week: 83.26
Total miles for month: 97.76
Total miles for year: 646.2 (about 100 miles below last year's tally at this time)
With no travel plans for the coming week, which will be my final hard week before the Lt. JC Stone 50K in Pittsburgh on March 21, my objectives are pretty clear-cut:
Onward and upward!
March 21: Lt. JC Stone 50K (Pittsburgh, first-ever road ultra)--going for a sub-4 hour time
April 19: Forget the PR, Mohican 50K--just a training run
May 17: Cleveland Marathon--questionable I run it...as a race or training run for the Mohican 100
June 20: Mohican Trail 100 Mile Run--The Main Event!
August 1: Burning River 100 Mile Endurance Run--If I'm still in one piece and functional after the Mohican 100...
As obvious from the above, I have decided that unless any bad circumstances should arise in the Hornsby house (as I write this I'm coming down with a cold and Noah and Anne are sick), I am going to Pittsburgh to run the Lt. JC Stone 50K on March 21. I hope to run the 50K in under 4 hours. Since this will be my first road ultra, I just don't know what to expect from 31 miles of pavement running and therefore don't want to get too ambitious with my goal time. I'm just going to go out there and do my best and hopefully the result will be better than 4 hours.
***
As far as how the training week went, it was more or less built around the fact that I'd be traveling all weekend and wouldn't have much time to run on Friday, Saturday and Sunday. On Friday afternoon, I left for Atlanta, Georgia, where my parents live, and then the next day we drove to Sumter, SC for a much-anticipated family extravaganza--my grandmother's 95th birthday. She's 95, still very mentally sharp and on only one prescription drug (for her arthritis). Unbelievable! Her birthday brought together aunts and uncles, cousins, longtime family friends and others who I hadn't seen in years. It was a nice occasion.
Anyway, with a goal of 80 miles, I knew I'd need to jam in as many miles as possible during the work week and try to squeeze in another 20 over the weekend between family functions. Fortunately, it all worked. Here's how the week went:
Monday
AM: 6 miles easy on my treadmill. I carried my 2 lbs. dumbells as I ran, holding them close to my body. I've found that this improves arm strength--critical to a successful 100-miler since your arms are up and swinging back and forth for a full day.
Tuesday
AM: 9 miles easy on the treadmill. The temperature was a crisp 5 degrees, so I chose to stay indoors.
PM: 6.8 miles during lunchtime at work. I ran down MLK and back. It was very cold--18 degrees with a fierce wind coming in from the lake. The out was brutal with the wind, but the back was a piece of cake with the gust at my back.
Total miles for day: 15.8
Wednesday
AM: 9 miles in the Chagrin River valley. Once again it was very cold--a gusty 10 degrees is hardly ideal for track intervals so I just headed down to the valley and held a 7:00 pace for the whole run with some pick-ups mixed in.
PM: 6.2 miles during lunchtime at work. I ran in and around Shaker Park.
Total miles for day: 15.2
Thursday
AM: 9 miles in the Chagrin River valley
PM: 5 miles during lunchtime at work. I ran into Cleveland Heights and Little Italy.
Total miles for day: 14
Friday
AM: 10-mile tempo run (5.5 miles at tempo pace). This was another solid tempo run and the weather was great--50s and clear though a tad windy. My splits for the 5.5 miles at tempo pace were: 2) 6:24, 3) 6:12, 4) 6:12, 5) 6:22, 6) 6:16, and 6.5) 3:14. My legs were a little tired by the end due to two-a-days the previous few days. No run that night as I was traveling to Atlanta.
Saturday
AM: 10 miles semi-easy in Roswell, Georgia, north of Atlanta, where my parents live. The temperature was in the 50s and the conditions totally clear. I ran (in shorts!) from my folks' home down to the Chattahoochee River, traipsing along the river for a few miles and then turning around. Riverside Road is a really nice flat stretch that would be perfect for an out-and-back tempo run. I didn't have much time to work with because we needed to be in the car by 8 a.m. to get to Sumter, South Carolina for my grandmother's birthday. No run that night because of family commitments.
Sunday
AM: 12.26 miles in Sumter, SC, where the temperature was in the low 70s, the sun was out in full force and the sky was blue as could be. You can't find this kind of weather in Cleveland in March! I previously thought Sumter wasn't too scenic but was I ever wrong. Starting from the Hampton Inn, I ran through some beautiful neighborhoods--many with older homes and mature trees, etc. I saw buds in the trees and it seemed every other home had sprinklers running. This was a very enjoyable run and I wish I could have kept going but we had church at 11 and I had to get back to the hotel to get ready. I felt kind of nasty because of the previous day's runner-unfriendly, yet thoroughly delicious, diet (hamburger and fries for lunch, barbecue for dinner), but oh well, you have to go with the flow and enjoy good food and good company when you have it.
Total miles for week: 83.26
Total miles for month: 97.76
Total miles for year: 646.2 (about 100 miles below last year's tally at this time)
With no travel plans for the coming week, which will be my final hard week before the Lt. JC Stone 50K in Pittsburgh on March 21, my objectives are pretty clear-cut:
- 90-95 miles
- 3x1600s, each at 5:35-5:45 pace on Wednesday
- 4-mile tempo run on Friday (reducing length in view of the next day's activities)
- 3.5-4 hours of running (about 24-26 miles) on Saturday
- How ever many miles on Sunday to achieve my weekly goal
Onward and upward!
Sunday, March 1, 2009
An amazing week of running / Training week 2/23-3/1
Congratulations to Mike Wardian, who won yet another USA 50K Road National Championship title at the Caumsett 50K in New York with a blazing-fast time of 2:56:36. Mike won the USATF Ultrarunner of the Year Award for 2008 and is one of the sport's best. As an east coaster, he doesn't seem to get the respect that he deserves, especially from the mountain guys out West. It will be interesting to see what Wardian does at this year's Western States 100.
Congratulations also to fellow SERC members and friends on their outstanding performances at the 50K nationals--Mark Godale, 3:21 (4th overall), Marc Abramiuk (3:30), Steve Hawthorne (3:53) and Connie Gardner (3:58).
***
This was one of my strongest training weeks in a long time--definitely since my hamstring injury last September. Going into the week, I felt very discouraged because of my recent health problems as I'd fought off a number of viruses that kept me from logging high mileage. But this week I feel like I made a breakthrough, getting healthy again and achieving my goal of 85 miles (actually, I ran 86.85) with a very strong tempo run on Friday followed by an excellent 21-mile trail/road run on Saturday.
Here's how the week went:
Monday
AM: 5.3 miles easy on the treadmill
Tuesday
AM: 8.3 miles on my treadmill. I wasn't inclined to go out and fight the single-digit weather, so I ran indoors instead. My legs felt fresh and for the first time in weeks my lung capacity was back to normal.
PM: 6 miles during lunch. I ran up Fairmount and returned to the office via Shaker Park and MLK.
Total miles for day: 14.3
Wednesday
AM: 9.25 miles with sub-6:30 pick-ups. I headed to the track but couldn't do my intervals because the track was snow-covered. So I hit the streets and roads of the Chagrin River Valley, incorporating three one-mile pick-ups into my run.
PM: 4 miles easy on my treadmill
Total miles for day: 13.25
Thursday
AM: 8.5 miles in the Chagrin River Valley. Too busy at work and home for a PM run.
Friday
AM: 10 miles with 5 at tempo pace. My plan over the next few months is to add a half-mile onto my tempo run every week, eventually hitting 10, 11 or 12 miles by the late spring. This week my goal was 5 miles at tempo pace and the run went very well despite high winds as a cold front blew in. Here are my splits: 1) 7:43 (warm-up), 2) 6:17, 3) 6:14, 4) 6:17, 5) 6:21, 6) 6:18, 7) 6:24, 8) 7:31 (cool-down from here on), 9) 7:11, 10) 7:19. Obviously this was a great run for me. No PM run to get my legs ready for the following day's long effort.
Saturday
AM: 21 miles in 3 hours, 2 minutes in South Chagrin Reservation with Tim C., Ted F., and John K. (Southeast Running Club). Despite a temp of 14 degrees at the start and icy trails, this was an amazing run as I never really got tired. I could have kept going at least another hour. Maybe the two Endurolytes I took before the run made the difference. It is unusual for me to be able to run for over 3 hours and feel good with no calories coming in except for a little Gatorade here and there. I ran the last 5 miles solo, going down Chagrin River Road, and then climbing the hill toward the Chagrin Falls village before taking Bentleyville Road back down to South Chagrin Reservation. No PM run as I deserved some rest.
Sunday
AM: 14.5 miles in Solon with the Southeast Running Club. Once again the temp at the start was cold--about 14 degrees with a nasty wind from the north. I averaged 7:30 pace.
Total miles for week: 86.85
Total miles for month: 276.35 (terrible!)
Total miles for year: 562.94
***
I'm traveling a few days this week, which will make a high-mileage effort pretty challenging. I'm going to try for 80 miles, including intervals, 5.5 miles at tempo pace, and hopefully a long run.
The following week (3/9-3/15), which will be one week before the Lt. JC Stone 50K, will be critical. I'm going to shoot for 90-95 miles with a run of 4 hours. If I hit 90 miles for the week of 3/9-3/15 and am feeling good, I will likely taper for a few days and go to Pittsburgh and try for a sub-4-hour time at the Lt. JC Stone 50K. If I'm not where I want to be, I'll probably run the Green Jewel 50K here in Cleveland as a trainer. It's a fun-run, but it's a point-to-point run and would allow me some valuable time on my feet.
I still plan to run the Forget the PR Mohican 50K in April as a training run and am as yet undecided as to how I run the Cleveland Marathon--as a training run for Mohican or all-balls-out. It depends on how I'm feeling and where I am in my conditioning. Marathons really kick my butt and I want to be ready for Mohican only a month later. I do not want to peak prematurely. I want to peak at Mohican. Contrary to what some of my running buddies might say, I believe a well-trained athlete peaks only twice and maybe three times a year.
Onward and upward!
Congratulations also to fellow SERC members and friends on their outstanding performances at the 50K nationals--Mark Godale, 3:21 (4th overall), Marc Abramiuk (3:30), Steve Hawthorne (3:53) and Connie Gardner (3:58).
***
This was one of my strongest training weeks in a long time--definitely since my hamstring injury last September. Going into the week, I felt very discouraged because of my recent health problems as I'd fought off a number of viruses that kept me from logging high mileage. But this week I feel like I made a breakthrough, getting healthy again and achieving my goal of 85 miles (actually, I ran 86.85) with a very strong tempo run on Friday followed by an excellent 21-mile trail/road run on Saturday.
Here's how the week went:
Monday
AM: 5.3 miles easy on the treadmill
Tuesday
AM: 8.3 miles on my treadmill. I wasn't inclined to go out and fight the single-digit weather, so I ran indoors instead. My legs felt fresh and for the first time in weeks my lung capacity was back to normal.
PM: 6 miles during lunch. I ran up Fairmount and returned to the office via Shaker Park and MLK.
Total miles for day: 14.3
Wednesday
AM: 9.25 miles with sub-6:30 pick-ups. I headed to the track but couldn't do my intervals because the track was snow-covered. So I hit the streets and roads of the Chagrin River Valley, incorporating three one-mile pick-ups into my run.
PM: 4 miles easy on my treadmill
Total miles for day: 13.25
Thursday
AM: 8.5 miles in the Chagrin River Valley. Too busy at work and home for a PM run.
Friday
AM: 10 miles with 5 at tempo pace. My plan over the next few months is to add a half-mile onto my tempo run every week, eventually hitting 10, 11 or 12 miles by the late spring. This week my goal was 5 miles at tempo pace and the run went very well despite high winds as a cold front blew in. Here are my splits: 1) 7:43 (warm-up), 2) 6:17, 3) 6:14, 4) 6:17, 5) 6:21, 6) 6:18, 7) 6:24, 8) 7:31 (cool-down from here on), 9) 7:11, 10) 7:19. Obviously this was a great run for me. No PM run to get my legs ready for the following day's long effort.
Saturday
AM: 21 miles in 3 hours, 2 minutes in South Chagrin Reservation with Tim C., Ted F., and John K. (Southeast Running Club). Despite a temp of 14 degrees at the start and icy trails, this was an amazing run as I never really got tired. I could have kept going at least another hour. Maybe the two Endurolytes I took before the run made the difference. It is unusual for me to be able to run for over 3 hours and feel good with no calories coming in except for a little Gatorade here and there. I ran the last 5 miles solo, going down Chagrin River Road, and then climbing the hill toward the Chagrin Falls village before taking Bentleyville Road back down to South Chagrin Reservation. No PM run as I deserved some rest.
Sunday
AM: 14.5 miles in Solon with the Southeast Running Club. Once again the temp at the start was cold--about 14 degrees with a nasty wind from the north. I averaged 7:30 pace.
Total miles for week: 86.85
Total miles for month: 276.35 (terrible!)
Total miles for year: 562.94
***
I'm traveling a few days this week, which will make a high-mileage effort pretty challenging. I'm going to try for 80 miles, including intervals, 5.5 miles at tempo pace, and hopefully a long run.
The following week (3/9-3/15), which will be one week before the Lt. JC Stone 50K, will be critical. I'm going to shoot for 90-95 miles with a run of 4 hours. If I hit 90 miles for the week of 3/9-3/15 and am feeling good, I will likely taper for a few days and go to Pittsburgh and try for a sub-4-hour time at the Lt. JC Stone 50K. If I'm not where I want to be, I'll probably run the Green Jewel 50K here in Cleveland as a trainer. It's a fun-run, but it's a point-to-point run and would allow me some valuable time on my feet.
I still plan to run the Forget the PR Mohican 50K in April as a training run and am as yet undecided as to how I run the Cleveland Marathon--as a training run for Mohican or all-balls-out. It depends on how I'm feeling and where I am in my conditioning. Marathons really kick my butt and I want to be ready for Mohican only a month later. I do not want to peak prematurely. I want to peak at Mohican. Contrary to what some of my running buddies might say, I believe a well-trained athlete peaks only twice and maybe three times a year.
Onward and upward!
Tuesday, February 24, 2009
"Troubles will come and they will pass" / Training week 2/16-2/22
In over five years of distance running I don’t think I’ve ever struggled physically as much as I’m struggling now. You’ll recall that two weeks ago I was down and out with a nasty virus that sapped me of my energy. Then I rebounded the following week, logging 81 miles as I began to feel upbeat again. Then there was another very unexpected punch to the gut this past Tuesday afternoon when I suddenly fell ill from a truly heinous stomach virus. I was 18 miles into the week when the bottom fell out.
What was supposed to be a quality 85-mile week turned out being a worthless 51-mile week with zero quality workouts. I couldn’t run a step on Wednesday or Thursday as I recovered from the virus. On Wednesday I used a sick day--the first time in a few years I've actually used a sick day for myself. Not until Friday morning was I out again running, and even then it was a struggle as I still felt out of it.
Right now I feel tired and sapped—depleted of that something that makes me who I am. Usually I can go, go, go! Nothing stops me. I ran 15 miles on Saturday in South Chagrin Reservation with Ted F., Tim C., and John K. and could barely keep my eyes open the rest of the day and was unable to make the surprise birthday party for my friend and fellow SERC club member, Steve G. The next day, Sunday, I ran 10 semi-hard miles on my treadmill and could barely keep my eyes open driving back from the airport after dropping off my visiting parents, who also came down with this nasty virus during their stay with us.
When I look at my spring and summer racing schedule, I can't help but feel a little discouraged. I’ve more or less put a competitive time at the Lt. JC Stone 50K in Pittsburgh on March 21 out of my mind and may just forgo that race altogether as I regroup mentally and physically. I’m definitely not on track for a good spring marathon, either. As for the Mohican Trail 100-Mile Run on June 20-21, it is just shy of four months away and by now I should be well into my training…but yet I can’t seem to stay healthy. Unless I can pull it all together really soon and stay functionally healthy the rest of the way, I may have to adjust my goal for Mohican from a very competitive time of 18 hours to just finishing within 24 hours.
Running, like life, is a roller coaster ride. There are ups and there are downs. This is a down right now. It’s a movie I’ve seen many times, and I know that the ending will be a happy one if I stay positive and recognize that “this, too, shall pass.” I'm down and out now but I'll be back. From the song “Simple Man” by Lynyrd Skynard: “Troubles will come…and they will pass.”
***
Assuming I can stay healthy, my goal for this week is 85 miles with quality track and tempo workouts. After a long, drawn-out process that gave many of us (including the service technician) a headache, my treadmill appears to be back up and running so I should be able to get in my intervals and tempo run should the conditions outside not be favorable. We’ll have to see.
My treadmill needed the following major parts: new front roller, new deck and new tread. All of these problems originated from a bad front roller that ruptured the tread. And when you have to replace your tread, you also need to replace the deck. Thank goodness all of these parts were covered under the warranty.
While I'm disappointed I was without my treadmill for close to two months, I know it's been a good, reliable machine on the whole. It's given me three years of good work. Like any machine, it needed some maintenance. Hopefully this will be it for a while because I need my treadmill to get in 100-mile weeks. It's great for second runs of the day of 4 or 5 miles.
***
Right now, with February coming to an end, I'm aiming to just survive through March and enjoy the spring. The thought of running shirtless through the parks, enjoying the sights, sounds, and smells of the spring and taking in the sun is almost enchanting. I know I speak for almost all runners and outdoor enthusiasts when I say that spring can't get here too soon.
Aside from running this spring, I can't wait to get the yard looking good again and taking Noah on walks, and we're planning a bonfire/campfire in April (really it'll be just a fun way to burn lots of sticks and branches that have fallen over the winter from the wind, and should the "authorities" show up this will be a campfire, not a yardwaste fire) that I know will be fun with Noah and Anne. Maybe I'll invite over some friends and we can break out the marshmellows and enjoy a few tall, cold ones (and maybe some hot dogs, as well). The point is, spring needs to get here, and it needs to get here fast, damnit!
Hopefully my next report will be a positive one in which I recount a successful 85-mile week with mile repeats at sub-5:50 pace and a kick-ass tempo run.
Onward and upward!
What was supposed to be a quality 85-mile week turned out being a worthless 51-mile week with zero quality workouts. I couldn’t run a step on Wednesday or Thursday as I recovered from the virus. On Wednesday I used a sick day--the first time in a few years I've actually used a sick day for myself. Not until Friday morning was I out again running, and even then it was a struggle as I still felt out of it.
Right now I feel tired and sapped—depleted of that something that makes me who I am. Usually I can go, go, go! Nothing stops me. I ran 15 miles on Saturday in South Chagrin Reservation with Ted F., Tim C., and John K. and could barely keep my eyes open the rest of the day and was unable to make the surprise birthday party for my friend and fellow SERC club member, Steve G. The next day, Sunday, I ran 10 semi-hard miles on my treadmill and could barely keep my eyes open driving back from the airport after dropping off my visiting parents, who also came down with this nasty virus during their stay with us.
When I look at my spring and summer racing schedule, I can't help but feel a little discouraged. I’ve more or less put a competitive time at the Lt. JC Stone 50K in Pittsburgh on March 21 out of my mind and may just forgo that race altogether as I regroup mentally and physically. I’m definitely not on track for a good spring marathon, either. As for the Mohican Trail 100-Mile Run on June 20-21, it is just shy of four months away and by now I should be well into my training…but yet I can’t seem to stay healthy. Unless I can pull it all together really soon and stay functionally healthy the rest of the way, I may have to adjust my goal for Mohican from a very competitive time of 18 hours to just finishing within 24 hours.
Running, like life, is a roller coaster ride. There are ups and there are downs. This is a down right now. It’s a movie I’ve seen many times, and I know that the ending will be a happy one if I stay positive and recognize that “this, too, shall pass.” I'm down and out now but I'll be back. From the song “Simple Man” by Lynyrd Skynard: “Troubles will come…and they will pass.”
***
Assuming I can stay healthy, my goal for this week is 85 miles with quality track and tempo workouts. After a long, drawn-out process that gave many of us (including the service technician) a headache, my treadmill appears to be back up and running so I should be able to get in my intervals and tempo run should the conditions outside not be favorable. We’ll have to see.
My treadmill needed the following major parts: new front roller, new deck and new tread. All of these problems originated from a bad front roller that ruptured the tread. And when you have to replace your tread, you also need to replace the deck. Thank goodness all of these parts were covered under the warranty.
While I'm disappointed I was without my treadmill for close to two months, I know it's been a good, reliable machine on the whole. It's given me three years of good work. Like any machine, it needed some maintenance. Hopefully this will be it for a while because I need my treadmill to get in 100-mile weeks. It's great for second runs of the day of 4 or 5 miles.
***
Right now, with February coming to an end, I'm aiming to just survive through March and enjoy the spring. The thought of running shirtless through the parks, enjoying the sights, sounds, and smells of the spring and taking in the sun is almost enchanting. I know I speak for almost all runners and outdoor enthusiasts when I say that spring can't get here too soon.
Aside from running this spring, I can't wait to get the yard looking good again and taking Noah on walks, and we're planning a bonfire/campfire in April (really it'll be just a fun way to burn lots of sticks and branches that have fallen over the winter from the wind, and should the "authorities" show up this will be a campfire, not a yardwaste fire) that I know will be fun with Noah and Anne. Maybe I'll invite over some friends and we can break out the marshmellows and enjoy a few tall, cold ones (and maybe some hot dogs, as well). The point is, spring needs to get here, and it needs to get here fast, damnit!
Hopefully my next report will be a positive one in which I recount a successful 85-mile week with mile repeats at sub-5:50 pace and a kick-ass tempo run.
Onward and upward!
Sunday, February 15, 2009
Battling a bug / Training weeks 2/2-2/8 and 2/9-2/15
The week of 2/2-2/18, when I was supposed to run 75 miles, was basically a total loss. On Tuesday morning I woke up feeling the onset of what I thought was a cold. No problem, I thought. I've run through many, many colds and I'll run through this one. Wrong! It was no cold. It was some nasty virus with an awful upper-respiratory component. I knew things were going badly when on Wednesday it took me 1:04 to run 8 miles--8 miles I was trying to run at 7:30 pace.
So by Thursday, even though I continued running through awful fatigue, respiratory distress, total weakness and nasty body ache--all of which signaled System Failure--I more or less threw in the towel and chalked up the week as a total loss. I ended with a paltry 51 miles and no speed-work or tempo running.
***
Now for the week of 2/9-2/15, which ended today. My objective was 80 miles as I continue gradually increasing my mileage with a plan of going north of 100 miles for the first time this season sometime in the next 4-5 weeks barring any unforeseen set-backs. My plan is built around the Lt. JC Stone 50K on March 21 in Pittsburgh and the Mohican Trail 100-Mile Run the weekend of June 20-21.
Anyway, this week started kind of rough as I was still battling the after-effects of this nasty virus--namely diminished respiratory capacity, weakness and fatigue. Fortunately, I started feeling better as the week progressed. It went like this:
Monday
AM: 5.5 miles easy. Still feeling rough.
Tuesday
AM: 8.7 miles easy. Very cold with a hard rain. Really missed my treadmill as I got home soaking wet and cold.
Wednesday
AM: 9.4-mile outdoor track workout
This was my first track workout of the season. I could tell in my times and in how I felt that this virus was still plaguing me. I ran 3x1600 in 6:02, 5:58 and 6:02. That is VERY slow for me. I've never run 1600s that slow. I think I can cut 15-20 seconds off those times next week. We'll see. I'd like to be going south of 5:40 by mid-April.
Thursday
AM: 8.5 miles easy
No power, speed or strength in my legs. Just dead. I remember thinking as I was climbing the Washington Street hill that I felt as though all the energy in my body had been sucked out of me.
Friday
AM: 9.05-mile tempo run1
My legs felt a little sore and tired but I still managed a decent tempo run--my first since October. I averaged about 6:40 pace for 5 of the 9 miles and felt pretty good when I finished.
PM: 6.5 miles during lunchtime down MLK Blvd. and back. I saw a dead dog--very sad.
Total miles for day: 15.55
Saturday
AM: 14.03 miles with the Southeast Running Club in South Chagrin Reservation
I ran the first 7 miles with Tim C., Tom A. and John K. and then finished up with Tim C. The trails were awful--very icy and the worst part was that some of the icy spots were covered with snow, making them virtually invisible. Toward the end I fell hard on some snow-covered ice that was at least 2 or 3 inches thick. I think Tim thought he'd have to call 911 because I fell hard. I remember thinking when I got up seeing stars and feeling pain in my back that I would be feeling this tomorrow.
PM: 4.14 miles around the neighborhood at about 7:00 pace
Total miles for day: 18.17
Sunday
AM: 15.1 miles in Solon with the Southeast Running Club
All I needed to get to 80 miles for the week was 15 miles for the day. I'd have liked to get in a 20 miler but I didn't want my weekly mileage to increase too much, too soon, plus Anne and Noah were sick and I needed to get home. I dropped the hammer on Liberty Road and ran miles 7 and 8 or my run at 6:08 and 6:09, blowing past Steve H. only to get beaten to the water stop by one of the cross country kids.
Total miles for week: 80.92
Total miles for month: 152.6
Total miles for year: 424.69
Unfortunately, Noah is really sick. My primary focus this week will be on helping take care of him. If I can get in 85 miles for the week with speed-work, a tempo run and maybe a 20-miler, I will be very happy.
I learned last May when Noah was born that as a dad I have to take running day by day. I can't plan. All I can do is my best. All I can do is adjust. Family has to come first. As far as how well-prepared I am for the Lt. JC Stone 50K and Mohican 100, we'll just have to see what happens between now and then. This might just be an off year for me.
Onward and upward!
So by Thursday, even though I continued running through awful fatigue, respiratory distress, total weakness and nasty body ache--all of which signaled System Failure--I more or less threw in the towel and chalked up the week as a total loss. I ended with a paltry 51 miles and no speed-work or tempo running.
***
Now for the week of 2/9-2/15, which ended today. My objective was 80 miles as I continue gradually increasing my mileage with a plan of going north of 100 miles for the first time this season sometime in the next 4-5 weeks barring any unforeseen set-backs. My plan is built around the Lt. JC Stone 50K on March 21 in Pittsburgh and the Mohican Trail 100-Mile Run the weekend of June 20-21.
Anyway, this week started kind of rough as I was still battling the after-effects of this nasty virus--namely diminished respiratory capacity, weakness and fatigue. Fortunately, I started feeling better as the week progressed. It went like this:
Monday
AM: 5.5 miles easy. Still feeling rough.
Tuesday
AM: 8.7 miles easy. Very cold with a hard rain. Really missed my treadmill as I got home soaking wet and cold.
Wednesday
AM: 9.4-mile outdoor track workout
This was my first track workout of the season. I could tell in my times and in how I felt that this virus was still plaguing me. I ran 3x1600 in 6:02, 5:58 and 6:02. That is VERY slow for me. I've never run 1600s that slow. I think I can cut 15-20 seconds off those times next week. We'll see. I'd like to be going south of 5:40 by mid-April.
Thursday
AM: 8.5 miles easy
No power, speed or strength in my legs. Just dead. I remember thinking as I was climbing the Washington Street hill that I felt as though all the energy in my body had been sucked out of me.
Friday
AM: 9.05-mile tempo run1
My legs felt a little sore and tired but I still managed a decent tempo run--my first since October. I averaged about 6:40 pace for 5 of the 9 miles and felt pretty good when I finished.
PM: 6.5 miles during lunchtime down MLK Blvd. and back. I saw a dead dog--very sad.
Total miles for day: 15.55
Saturday
AM: 14.03 miles with the Southeast Running Club in South Chagrin Reservation
I ran the first 7 miles with Tim C., Tom A. and John K. and then finished up with Tim C. The trails were awful--very icy and the worst part was that some of the icy spots were covered with snow, making them virtually invisible. Toward the end I fell hard on some snow-covered ice that was at least 2 or 3 inches thick. I think Tim thought he'd have to call 911 because I fell hard. I remember thinking when I got up seeing stars and feeling pain in my back that I would be feeling this tomorrow.
PM: 4.14 miles around the neighborhood at about 7:00 pace
Total miles for day: 18.17
Sunday
AM: 15.1 miles in Solon with the Southeast Running Club
All I needed to get to 80 miles for the week was 15 miles for the day. I'd have liked to get in a 20 miler but I didn't want my weekly mileage to increase too much, too soon, plus Anne and Noah were sick and I needed to get home. I dropped the hammer on Liberty Road and ran miles 7 and 8 or my run at 6:08 and 6:09, blowing past Steve H. only to get beaten to the water stop by one of the cross country kids.
Total miles for week: 80.92
Total miles for month: 152.6
Total miles for year: 424.69
Unfortunately, Noah is really sick. My primary focus this week will be on helping take care of him. If I can get in 85 miles for the week with speed-work, a tempo run and maybe a 20-miler, I will be very happy.
I learned last May when Noah was born that as a dad I have to take running day by day. I can't plan. All I can do is my best. All I can do is adjust. Family has to come first. As far as how well-prepared I am for the Lt. JC Stone 50K and Mohican 100, we'll just have to see what happens between now and then. This might just be an off year for me.
Onward and upward!
Wednesday, February 4, 2009
Back in the saddle again / Training weeks, 1/19-1/25, 1/26-2/1
I haven't posted in a while because life's been pretty busy. A busy man's an honest man, I once heard.
Well, the cold and snow continue to be major factors. I've talked with many lifelong Clevelanders who say this is among the snowiest winters they can ever remember. At this moment, as I write, freezing temperatures threaten the deep south, especially Florida, there's more than a foot of snow in my yard, and Kentucky has been attacked by ice. I seem to remember someone saying the globe was warming. Hmmmm.....
***
I continue my core and upper-body strengthening exercises. I've gotten some great exercises from the February issue of Runner's World, in which Olympic sprinting great Lolo Jones is featured doing various core exercises involving her abs, lower back, glutes, hamstrings, hips, etc. As I continue these exercises, with careful emphasis on strengthening my hamstrings to prevent reinjury, I can't help but notice a difference in my running. I just feel more stable.
The week of 1/19-1/25 served as my final "rest" week. I ran 60.81 miles, braving some nasty elements. On Wednesday morning when I started my run at 5:30 a.m., it was 5 degrees outside. Yikes!
That reminds me: My treadmill should be fixed by now but unfortunately the wrong roller was ordered and so now I have a few more days until it's back up and running. Right now I'm running fast outside when the weather cooperates--an opportunistic runner.
***
The week of 1/26-2/1 started kind of slow and was supposed to be my final rest week, but I got the itch to get started on my high-mileage training early. The week went like this:
Monday
Off/rested
Tuesday
AM: 8.5 miles on country roads. Feeling great, I ran miles 7, 8 and 8.5 at sub-7:00 pace and finished strong.
Wednesday
AM: 8 miles in the Chagrin Valley. It was very snowy and the roads were horrible. An epic blizzard was hitting. Despite trying, I wouldn't even be able to get to work that day.
Thursday
AM: 8 miles in the Chagrin Valley. Once again, I combated very snowy roads, along with fierce wind.
Friday
AM: 9 miles down in the Chagrin Valley along River Road. For the second or third day in a row my right hip really hurt--likely a case of bursitis. I've fought occasional hip bursitis for the past three years and this feels like it. The roads were very snowy and slowed me down quite a lot.
Saturday
AM: 16 miles in South Chagrin Reservation with the Southeast Running Club
The temperature was a cool 10 degrees. With the trails still blanketed by over a foot of snow, Tom A., Tim C., John K. and I ran along River Road down to the Polo Field and back. They left as soon as we returned, so I headed out solo--iPod in hand (actually attached to my pants)--and ran a very snowy all-purpose trail up to Solon Road and back. With exception of some hip pain now and then, I felt great. I'd decided prior to this run that I wanted to go north of 70 miles for the week.
Sunday
AM: 17 miles in Solon with the Southeast Running Club
The weather was fantastic. Although the thermometer read 30 degrees, it felt like 50, and we had plenty of sunshine to boot. I didn't have a lot of time to work with as Anne had a baby shower to attend, so I got to Solon early, running 5 miles solo, and then completed the final 12 miles with the group. I felt great until about mile 15, but still managed to hold together. The pace for the entire 17 miles was 7:24.
PM: 4.15 miles on country roads near home--easy pace.
Total miles for day: 21.15
Total miles for week: 70.75
Total miles for month (January): 271.79
Total miles for year: 292.94
My goal for this week is to go north of 75 miles, gradually increasing my weekly mileage with an eye toward 100-mile weeks by late March, and try to get in some quality running. As I write this post, I'm fighting an awful cold or maybe even the flu and my temperature is over 100. Getting 75+ miles in this week might be difficult, but I'll give it the old college try.
Keep rocking!
Well, the cold and snow continue to be major factors. I've talked with many lifelong Clevelanders who say this is among the snowiest winters they can ever remember. At this moment, as I write, freezing temperatures threaten the deep south, especially Florida, there's more than a foot of snow in my yard, and Kentucky has been attacked by ice. I seem to remember someone saying the globe was warming. Hmmmm.....
***
I continue my core and upper-body strengthening exercises. I've gotten some great exercises from the February issue of Runner's World, in which Olympic sprinting great Lolo Jones is featured doing various core exercises involving her abs, lower back, glutes, hamstrings, hips, etc. As I continue these exercises, with careful emphasis on strengthening my hamstrings to prevent reinjury, I can't help but notice a difference in my running. I just feel more stable.
The week of 1/19-1/25 served as my final "rest" week. I ran 60.81 miles, braving some nasty elements. On Wednesday morning when I started my run at 5:30 a.m., it was 5 degrees outside. Yikes!
That reminds me: My treadmill should be fixed by now but unfortunately the wrong roller was ordered and so now I have a few more days until it's back up and running. Right now I'm running fast outside when the weather cooperates--an opportunistic runner.
***
The week of 1/26-2/1 started kind of slow and was supposed to be my final rest week, but I got the itch to get started on my high-mileage training early. The week went like this:
Monday
Off/rested
Tuesday
AM: 8.5 miles on country roads. Feeling great, I ran miles 7, 8 and 8.5 at sub-7:00 pace and finished strong.
Wednesday
AM: 8 miles in the Chagrin Valley. It was very snowy and the roads were horrible. An epic blizzard was hitting. Despite trying, I wouldn't even be able to get to work that day.
Thursday
AM: 8 miles in the Chagrin Valley. Once again, I combated very snowy roads, along with fierce wind.
Friday
AM: 9 miles down in the Chagrin Valley along River Road. For the second or third day in a row my right hip really hurt--likely a case of bursitis. I've fought occasional hip bursitis for the past three years and this feels like it. The roads were very snowy and slowed me down quite a lot.
Saturday
AM: 16 miles in South Chagrin Reservation with the Southeast Running Club
The temperature was a cool 10 degrees. With the trails still blanketed by over a foot of snow, Tom A., Tim C., John K. and I ran along River Road down to the Polo Field and back. They left as soon as we returned, so I headed out solo--iPod in hand (actually attached to my pants)--and ran a very snowy all-purpose trail up to Solon Road and back. With exception of some hip pain now and then, I felt great. I'd decided prior to this run that I wanted to go north of 70 miles for the week.
Sunday
AM: 17 miles in Solon with the Southeast Running Club
The weather was fantastic. Although the thermometer read 30 degrees, it felt like 50, and we had plenty of sunshine to boot. I didn't have a lot of time to work with as Anne had a baby shower to attend, so I got to Solon early, running 5 miles solo, and then completed the final 12 miles with the group. I felt great until about mile 15, but still managed to hold together. The pace for the entire 17 miles was 7:24.
PM: 4.15 miles on country roads near home--easy pace.
Total miles for day: 21.15
Total miles for week: 70.75
Total miles for month (January): 271.79
Total miles for year: 292.94
My goal for this week is to go north of 75 miles, gradually increasing my weekly mileage with an eye toward 100-mile weeks by late March, and try to get in some quality running. As I write this post, I'm fighting an awful cold or maybe even the flu and my temperature is over 100. Getting 75+ miles in this week might be difficult, but I'll give it the old college try.
Keep rocking!
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