Revenge of the Foam Roller

The foam roller and I were seeing each other for awhile last summer.

Then we broke up.

I didn't miss the foam roller.

Dating a foam roller isn't all that exciting.

While you're dating, it's like, I guess the foam roller does something for me.

After you've been dating for awhile, you think you can do without the foam roller.

But he always shows you in the end.

A first date with a foam roller after you've been on a break is like asking for continuous charlie horses given at unbearable pressure.

The foam roller [almost] makes you scream and cry due to the shear amount of pain it brings to your over-exercised IT band.

Damn you, IT band.

And we thought we could live without the foam roller?

He showed us, didn't he?

Airport Encounter

Last Friday, I was waiting in terminal three's baggage claim at O'Hare airport. While scrolling through emails on my Blackberry, I overheard a man asking if he could borrow a baggage cart from American Airlines. The man said he was helping a group of wounded warriors that we just coming back home from overseas.

My heart stopped. I looked up to see a group of young men. Some had Army gear. All were on crutches, in a wheelchair, or had an arm in a sling.

The man who asked for the cart said hello and we began talking.

Soon thereafter, I was talking to a group of young men.

They were returning home. Some of them still had a bus ride head of them from the airport.

I never mentioned my brother being in the Army. I was too busy wondering how the group in front of me could be so upbeat. They were a true inspiration.

Their closing remarks to me were 'thank you,' essentially, just for taking a few minutes to b.s. with them.

I managed only to say 'No, thank you' before I felt tears coming on.

They smiled.

I smiled.

And we went our separate ways.

I'm taking this encounter as a sign that I should run raise money for Team Salute again this year while I train for the Marathon.

Salute is an Illinois-based charity that supports active military members, veterans, and their families. www.saluteinc.org

3-Day Breast Cancer Walk

Five years ago, I wasn't a marathoner.

Or a half marathoner.

I didn't consider myself much of a distance runner.

But in 2006, my friend Katie and I participated in one of the most challenging and rewarding experiences of my life - The Susan G. Komen Breast Cancer 3-Day.

Today I met with a woman who wants to do the walk this year. I happened to mention I was a past participant, and, that I thought the third day of the walk was harder than running a marathon.

She said I must be mistaken - a marathon must more difficult than a walk. Now don't get me wrong, a marathon is though. Everyone gets to a point where they don't think they have anything left to give physically, but that's where your mental toughness gets you through.

A few years ago, marathoner and Olympian Ryan Hall came to a CARA (Chicago Area Runner's Association) Saturday morning long run. He spoke with us for a few minutes before we set off. Ryan made a statement that day that took me back - it went something along the lines of this - 'It must be hard to be running for so long.' Hall has a handful of sub 2:08 marathons.

Most of us are just reaching the hard part of a marathon, or others are just nearing halfway, when he's finishing. By the time some of us were crossing the finish line, Hall's been stretched out, ate his recovery meal, showered, and is sleeping.

I know Ryan wasn't trying to be rude. He was trying to drive home the point that most of us are on our feet for a lot longer than he is during a marathon, which is why I see the 3-Day as being such a challenging event.

Our 3-Day wasn't composed of three, 20 mile days.

The first day, we were up before the sun came up. Walking on and off for ten hours. We walked a marathon. Once we reached camp, we pitched our tent, had some dinner and took a shower.

On day two, we repeated day one, for 22 miles. By the end of day two, my body ached and I was exhausted. But I wasn't done yet. We still had 12 miles to go. Day one was a warm day. Day two was an overcast day. Day three it rained - the entire day.

Day three was by far the toughest, but it was also the most rewarding. Throughout the walk, we were supported by volunteers and breast cancer survivors that continued to inspire us.

In the last few miles, my friend Bill met us with his parents. His mother had just recently been diagnosed with breast cancer. We stopped and spoke with them for a few minutes. If we hadn't been touched by the event yet, this encounter certainly did it.

It wasn't until I ran for Team Salute last year that I felt a true sense of purpose when running as I did on the 3-Day. The finishing line brings the cause home as all the participants unite. It is a rewarding experience which provides an amazing feeling of accomplishment when completed (not to mention all the fund raising!).

Say No to Cotton Socks

Yesterday I did an easy 4 miler in the early afternoon. It was windy and cool, just as you'd expect at the beginning of March in Chicago.

Not many people were on the lakefront path, so I found myself paying particular attention to those who I did come across.

About a mile in to my run, I saw it. A runner in cotton tube socks.

The cut of the socks wasn't what caught my attention, it was the blend.

So I wondered, Who runs in cotton socks?

Someone who wants a blister.

There are all types of poly-blend socks on the market now that have Cool-Max or a similar technology in them which allows the sock to wick moisture away from the foot and in to the outer layer of the sock. They're light and breathable.

My favorite brand is Feetures. I like the arch support and reinforced toe box and heel. I've been using these socks exclusively for running in the last 7 years and I've never been disappointed.

http://www.feeturesbrand.com/index.php?option=com_content&view=article&id=71&Itemid=18

I found a video on youtube which compares a cotton sock to a moisture wicking sock. Skip the first 1:15 to get to the comparison:



There might not be a lot of gear in running, but you need the right gear!

Long Runs in Winter

I'd planned to a 7 mile run early Saturday morning in preparation for Nashville, but a combination of wind, rain/snow and feeling a bit under the weather delayed the run until Sunday.

It had snowed Saturday afternoon, and then became rather cold.

Early Sunday morning, I heard my building's maintenance guy clearing the sidewalks and throwing down salt.

I waited few more hours for the temperatures to rise and set out around 10:30. There was very little wind and in the mid-30's.

Overall, I had a great run. Early in the run, it had crossed my mind how nice it is that I can count on sidewalks being cleared and salted within a few hours of snowfall. It's a benefit of living in the City - The City of Chicago can fine private residences $50 for not clearing their sidewalks. Businesses can be fined more.

As I ran south along Sheridan Road to the Lakefront Path, I hit a small section of uncleared sidewalk. It was in front of a City of Chicago Park District space, affectionately known only as Park #559. It's a new, small-ish park that sits between two high rises. For years, there was just a privacy fence around the lot, so I'm happy to see Park #559 with it's benches and lakefront view. I'm willing to overlook the City's miss on clearing the sidewalks.

This thought last for exactly one block. Until I hit Berger Park, and then, Lane Park, before reaching the cleared Lakefront Path. Every private residence and business had been cleared along the way, just not the Park's sidewalks.

I don't need real hazards. I create my own (like tripping over my own foot and spraining my ankle last year, two weeks before the marathon).

As I'm running along the Lakefront Path, I remember it's Sunday. Maybe with the City's budget crisis, they can't afford to pay someone on a Sunday to clear their park's sidewalks. It may be overtime pay, afterall.

I could have gone to a gym and avoided running in to the park's sidewalks. But who wants to do a 7 mile long run on a treadmill? Many do it, but not me.

This is the great challenge of training for a spring race and living in Chicago. The weather isn't all that cooperative. I've heard stories of runners being sprayed or knocked over by a wave along the Oak Street curve in the early spring. Which is far worse that the 100 meters of sidewalk I ran in to yesterday.

8 Minute Abs

Remember the exercise video 8 Minute Abs?

Better yet, can you remember what workout wear looked like in the early '90's?

[Think spandex.]

If for nothing more than entertainment value, take a trip down memory lane and watch it:



After some talk of 8 minute abs by my uncle and cousins, I decided to check it out on youtube.

When the video was complete, I decided that there was no way I had done any quality work in 8 minutes, so I did it again. 16 minute abs.

The next day at work, I was surely sore. The 'program' (as the 8-minute abs guy in the unitard calls it) works or I have really weak abs. Maybe it's a little bit of both.

Since then, I've made a combination of 8 minute abs, followed by 8 minute arms, followed by a hard 15-20 minute ride on the bike trainer a stand-by, no-excuses at home work out.

And on days like today where I worked late and it's freezing outside, it's nice to know I can still do a little training.

4th time's a

...I'm not sure.

If the 3rd time's a charm, what is the 4th time?

A 3rd time redo?

Because you can't find a reason NOT to do it a 4th time?

Or, because after three times it's a routine?

Either way, last week I signed up for what will be my 4th Chicago Marathon.

Training's become, after a few years, part of my summer routine.

Marathon training will start in early June.

June seems pretty far away right now.

I have quite a bit of running to do between now and then.

Better get to it.

Bye Bye [to hopes of] Berlin

A few months ago, there was a commotion among my training friends.

What if, instead of Chicago, we ran the Berlin Marathon this year?

What a great idea! We've all participated in Chicago the last two years (some of us three).

Berlin is just two weeks before Chicago, so we could do the Intermediate version of our training program and be right on track for the September 25th race.

Berlin is a flat, fast course like Chicago. It could mean a P.R!

Kim S. was the first on board. She started the rest of us thinking about it as well.

Within a few weeks Jen, Sara and Carrie were all on board.

I was the hold out.

And in, what I guess we could call the end, I decided not to go.

Do I want to run the Berlin Marathon? YES!

But I also want to be able to go to Berlin, then spend some time in Europe, including visiting my family in England.

Without busting out a spreadsheet, we all know it's a pricey trip. So this time around, I have to be the lame one who misses out on the cool trip.

Ladies, I can't wait to hear all about your plans beforehand and your experiences afterwards!
Don't worry, I have a few races to train for that will keep me busy, and I'll still be seeing you all Saturday mornings up until Berlin.

200 Miles. Madison to Chicago Relay

I think I've just agreed to do something crazy.

I may not be wheels up to Berlin in September, but it looks like I'm going to cover some ground in...Wisconsin.

In early June, I am going to be a member of a 12 person relay team which will run from Madison to Chicago. We will cover the 200 mile journey by running day and night over two days.

I know very little about the event, other than each of us will run three legs of varying distances (between 3 to 9 miles).

We will need two vans to carry the team and to keep pace with the person running, planting the next runner at the exchange area. The vans will be filled with the team's standard running gear, but will also include sleeping bags (although I've heard there will be little to no sleeping), reflective vests, head lamps, maps and lots of snacks.

Instead of batons, we will pass on a slap bracelet. Sweet!

If you're intrigued, visit the race's site at www.ragnarrelay.com/race/chicago

Jen ran this race a few years ago. She said it was a blast, besides from the fact that some of the people on her team did not complete their runs. Her team experienced some digestive issues, getting lost in the van a few times trying to find the next exchange point, and once having a runner get off course in the middle of the night. Sounds like a blast! ;)

Has anyone else participated in this race or a similar relay?

Born To Run

Christopher McDougall is the author of "Born to Run: A Hidden Tribe, Super Athletes, and the Greatest Race the World Has Never Seen."

McDougall's book has a cult -like following in the running community. Last winter, while laid up with a knee injury, I read this book.

When hanging out with a group of runners, the subject of barefoot running is a hot topic.

McDougall is an advocate for barefoot running, which is has been all the rage in the last two years. Then again, it was the all the rage hundreds or thousands of years ago too, before the invention of cushioned running shoes.

His book talks about running mechanics, the mass marketing of running gadgets (which he thinks we don't need), edurance racing, ultra marathoning, and a tribe of Indians in the Cooper Canyons of Mexico called the Tarahumara.

Below is a video of Christopher McDougall discussing 2009's New York City Marathon and how Derartu Tulu's compassion and athleticism in that race encompasses some themes of his book:

When You Can't Run, Shovel.

And so it was, the Blizzard of 2011...

It was cool Tuesday night when work sent out an email saying we could leave early. (It's amazing how excited I get about leaving work two hours early.) The storm was not cool when I was on a bus on Lake Shore Drive, but it did get me home. The storm was awesome Tuesday night when I found out I didn't have to go in to the office Wednesday.

The blizzard really showed me Wednesday morning when Dave and I went outside. Holy abandoned cars and huge snow drifts. Whereas on a normal day I like that I live less than a block from the Lake, it didn't work to our advantage in the storm.

After riding out most of Wednesday in my place, I was going stir crazy. I was home from work. I couldn't run. The yoga studio was closed. So I did a 45 minute ride on the (bike) trainer. I must have not ridden hard enough, because shortly after that, I found myself gearing up to go outside and attack this:


My car, engulfed by a snow drift. Not to mention the 3 to 4 ft. snow drifts in the alley. I went at it for a few hours, then went to bed.

Wednesday night I found out the office was closed on Thursday as well, so you know what that means - more time to shovel.

I spent around two hours Thursday morning continuing what I'd started Wednesday night. Took a break for lunch, then went back out for another two hours of shoveling fun. The alley was so quiet. Every once and awhile I'd hear a plane fly overhead and the sound of neighboring shovels.

Almost everyone passing by had something to say about my project. Some of them just smiled or said 'that sucks.' One guy told me 'They made gyms for that!' I responded that I was shoveling for sport. He didn't quite know what to say to that and decided to keep walking. So, thank you, random alley man, you get credit for the blog idea.

The end product was a dug out car and a path through the alley.


I felt quite accomplished after this task, so I proceeded to go out in to the street. I had checked the street earlier Thursday morning to see it still hadn't been plowed. Dave's car was stuck on my street and I wanted to help free it so he could drive to work that night. But now when I checked the street, I saw that a small plow had made it down my street. Dave's car still had to be dug out a bit, but with the help of one of my neighbors, we did it.

I should have taken an after photo for his car, but here's what it looked like Wednesday morning:


I think it's safe to say I got my workout in. I was happy to return to work Friday where I was not asked to shovel.

Where Do Old Running Shoes Go?

Everybody likes a new pair of shoes.

Especially a new pair of running shoes.

Once you cross the bridge into distance running, your running shoes no longer last a year. In fact, some critics say, they shouldn't.

Let's say you're running eight to ten miles a week. More than likely, in a year you're going through two pair.

The average runner can get anywhere between 250 to around 400 miles on a pair of shoes. The disparity in numbers has to do with your weight, stride, weather conditions and some other factors.

Last year I ran 600+ miles in 9 months ( The first three I was injured.).

Unfortunately, I'm a runner who gets closer to 250 rather than 400 miles on a pair of shoes. How do you know when you need to get a new pair? It varies from person to person, but for me, the warning sign is shin splints.

At the end of a moderate run, I'll notice my shins are sore. My first though is 'Shin Splints, really?' Then I start thinking of when I got the shoes. Now figuring that out can be tricky, so I save myself from guessing.

When I get a new pair, I write on the bottom of the cushion the first date I ran in the shoes. I can then look at my Nike+ to track all the miles I've run from that date until now and see where I'm at.

Without fail, I'm plus or minus 20 miles of 250 every time.

I've been using the shoes I ran the Marathon in for the fall and winter. They'll see a few short runs, but then I'll move in to a new pair of Adidas adiStar Solution's.

So what happens to a pair of shoes after they're no good to run in?

Some people turn them in to their gym shoes or for everyday walking shoes.

But if you're burning through three or four pair a year, you have a surplus of otherwise decent shoes.

I recently dropped off a few pair in a Shoes 4 Soles bin. (Soles4Souls shoe charity donates shoes to adults and children in need. www.soles4souls.org ) Even still, I have a pair at my parents house, a pair in the trunk of my car, a pair at work, and, somehow, I still have another four pair in my condo.

I guess an old running shoe surplus is a good problem to have.

Marathon to Couch Program

Everyone's heard of a Couch to 5K Program.

But has anyone heard of a Marathon to Couch Program?

[Apparently google hasn't either.]

One Saturday morning last summer, while doing a double-digit long run, my friend Sara came up with her post-Marathon program.

Instead of deciding to train for a winter or spring race, she had plans to turn off the training for the winter. Some quality couch (and gym) time.

Sara's reasoning is quite simple. It's too freakin' cold in Chicago to run outside in the winter. She thinks winter runners are crazy, which is quite a statement coming from someone who's run three marathons.

The Marathon to couch program goes something like this:

You take the hours you used to spend running and convert them in to couch time.

2-3 hours one weekend, the next weekend 5-6 hours, and then you cut back to 3-4 hours.
Kind of like the Hal Higdon program -Two weeks of increase followed by one cut back week.

By March you should be ready for a marathon of 8-9 hour couch-laying.

Maybe you have special clothes that are good for the couch. Sara has special socks, but she didn't buy them at Fleet Feet.

You can get injured if you don't have the right support - think pillows instead of running shoes. TV neck is a common injury. You can also lose circulation by laying on one arm too long.

Instead of energetic 'running' music (progressive house per say) , couch music is more like cafe del mar or tantra lounge volume 3 (think chill out music).

Energy bars or gu may be substituted for your favorite sugary or salty snack, and don't forget to sub your Gatorade and water for beer.

[Thanks for the idea and the input Sara!]

See You in April, Nashville

It's January and, or so it seems, all the runners I know are planning their race season.

I may be reluctantly running on a treadmill while the sidewalk's a sheet of ice, but my sights are on...Nashville.

Why Nashville you ask?

I need a spring race.

I need a goal. I need to be able to mark off progress of four months of training each day.

I need a training schedule to be staring me in the face every time I open the fridge.

I need a reason to buy a new pair of running shoes and to continuously update my ipod's playlist.

And it certainly helps to have a race to blog about.

So, it's been decided that a small group of us will travel down to Nashville at the end of April to run the Country Music Half Marathon & Marathon.

This year will not be my first Country Music Half. In 2009, I ran this race with Mary Beth, her sister Katie and her cousin Meghan.

It's a very hilly race, which makes it challenging when training in completely-flat Chicago. It was also unseasonably warm the day we ran the race. Sounds like a familiar theme to my races, eh?

The Country Music Marathon & Half is unique in the way the race is set up. It is a large race which has all distances start at the same time. All runners estimate their finish times and are then placed in to corral assignments based on that number. Both the Marathon and the Half run the same first ten or so miles, then the Half Marathoners turn off to head to the finish while the Marathoners continue on.

I vividly remember standing in the corral in 2009 looking down and then up a very steep hill and around at people's bibs and picking out those who were doing the marathon. At that point, I'd done my first marathon just the October before, but regardless, preparing for a spring Marathon seemed like a far-fetched dream rather than a possibility - mainly due to the winter weather training that would be involved.

I guess that goes to show you how much time training takes for a single race, and then how quickly your body falls out of that shape. That is the great challenge of distance running.

Running on Water

I've run in Chicago,

San Diego, Orlando, Miami,

Charleston, Nashville, Indianapolis,

London, Beijing and Shanghai.

But I'd never run on water...until last week.

I'd like to add St. Thomas, Antigua, St. Lucia, and Grenada to my list, but in truth, I didn't run on land there.

Instead, I used a treadmill in a cruise ship's gym to stay in shape and burn off last night's marvelous dinner.

Can I still add them to my list? Maybe I'll just have to visit again and run on land.

Hello Again, Treadmill

Towards the end of 2010, I was tough.

I ran in the cold. I ran in the snow.

I was close to invincible.

Then 2011 came. I started off the new year by sleeping in late and hitting up a McDonald's drive thru for lunch (complete with a Big Mac value meal).

I followed up this great start by getting only one run in between January 1st and 5th.

Now it's very early morning on January 6th and I'm dragging a 50 lb. suitcase filled with everything I'll need for my best friend's wedding and a seven day cruise to the Blue Line, and eventually, O'Hare airport. I've packed running gear as I plan on using my spare time to use the ship's gym.

Somehow my workout formula seems destined to fail.

We arrive in Puerto Rico ahead of schedule and walk out of the airport in to beautiful, sunny, 80 degree weather.

A thought cloud appears above my head. It reads 'I want to run!'

So the next day, I head out early with Jim and Jen to do just that. I went about a mile and a half with them before I have to turn around and head back. Apparently I'm a breakfast then exercise sort of gal.

Now we're boarding the boat and thoughts are running through my head of how this trip will be a big exercise fail. So I make a promise to myself that I'll get up at 7am the next morning and get a few miles in on the treadmill before getting ready for the wedding.

The next morning I walk up to the gym after breakfast. The ship is surrounded by St. Thomas. Absolutely beautiful. We have a big day ahead of us, so I need to get to work. Jim's already on mile 6 of his interval run when I start in on my workout.

As boredom sets in after mile one, I start remembering how much treadmills and I don't get along. I have magnificent views and a great new playlist on my ipod, but I'm still searching for entertainment. How incredibly boring it is to run in place. My mind wonders from wedding day details to the ship's itinerary to wondering, 'How long has it been since I've run on a treadmill?'

Good topic. It requires thinking and thinking takes time. I have lots of time.

My gym membership expired at the end of October. I did all of my training runs for the marathon outside, so that sets me back to June. I started preparing for marathon training back in the spring after my knee had heeled. Hmmm. Ok, my last physical therapy appointment was at the beginning of March. That's when I was told I could start running again. But by the end of March when I was in Miami, I was running outside already so...middle of March?

Wow, I've successfully avoided using a treadmill for ten months - and they were a sweet ten months indeed.

Half Marathon Training Run [in December]

Saturday morning, December 18.

8:30am.

18 degrees (feels like 9).

Sounds like perfect weather for a 10 mile training run.

You may be asking "Why would anyone run ten miles in THAT?"

Well my friends, I'm running a Half Marathon, in less than a month.

Kim S. organized what I believe is Chicago's first half marathon in January last year, affectionately called the "F*cking Freezing Frozen Lake Half Marathon." The race's mascot is none other than our recently-ousted former governor, Blago.

The race proved to be a hit and it's back this January, bigger and better than ever.

Kim has formed a partnership with Universal Sole and is holding training runs from their West Lakeview location.

On this particularly frigid morning, Brian, Kim and I were the only ones who'd shown up for the training run [it turns out other faster runners had shown up earlier and started ahead of us], dressed in our tried and true winter gear. We disembarked from Universal Sole and headed east on Belmont, passing over a few patches of sidewalk with ice. The weather was keeping most indoors on a morning like this, so we weren't fighting crowds as we made our way to the lakefront.

We headed north to Montrose where we then looped and headed south. The wind whipped against us and our faces hurt - the only skin exposed to the elements. Between November and March, the City's water fountains are turned off, so we carried fluids on us. In my case, the water in the bottles of my fuel belt froze.

It was nice to have a trio. We were able to catch up on training and life in general. Anything to take our minds off what we were actually doing - although I will have to say that's a standard practice in running:

While running, discuss anything but. When doing anything else, always discuss running.

Winter Gear

The minimalistic nature of running is redefined with cool temperatures.

In the spring and summer months, all a runner needs is a pair of socks, shoes, shorts, tank top and hat. It's very easy to throw your gear in to a backpack and take along with you, where ever you may go, in case there's an opportunity to sneak in a run.

As the end of the year approaches, the winter gear comes out.

Add onto the tank top a long sleeve technical tee, an Underarmor-type long sleeve/longer cut piece with a pocket, and a windbreaker/waterproof shell

Switch out the shorts for a pair of running tights. Teal optional.

Add gloves to your hands and a headband on top of your hat.

Winter gear adds up to bulky pile of stuff.

More laundry, even if I'm running less.

The Man in Teal Tights

Earlier this week, I went on a run at lunch. The temperature was in the mid 20's with low wind. I'd brought my cold weather gear, so I decided to head out for an easy four miler.

I ran at my average pace (10 to a 10:30) until I reached the Shedd Aquarium.

I turned around to head back and made a quick stop to tie my shoes.

As I started running again, I saw him. A man in tight teal running tights.

He was a shorter man, running rather slowly up the hill between Museum Campus and Lake Shore Drive. After taking a quick glance at his pace, I had a feeling I'd be passing him.

As I came within a few strides of him though, he picked up the pace.

I sensed that he wasn't going to be outrun by a girl even in his teal tights, so I stayed within a few strides of him. Our pace went from a ten minute mile, to a 9:30.

I remembered how, in the CARA marathon training group, we'd discussed 'speed training' in the winter so that we would all start in the 10 minute mile group next year. I guess I mind as well take advantage of this situation, right?

We passed Buckingham Fountain and he took a look back to see where I was, then turned it up again. Now we were doing around a 9:15. I considered easing off and letting him go, but at this point in my run, I had nothing to lose. So I stayed with him.

As we crossed the bridge over the river, we were doing a sub 9 minute mile.

It was tough to keep the pace for long. My breathing was labored. We were nearing my turn off point on the north side of the river - I just hoped I could stay with the teal tights until then.

When we reached my turn, we went our separate ways. I am sure teal tights thought I wimped out and quit. I guess I did, sorta. I reached my ending point and did a short walk to cool down. I was breathing hard and was walking slow. My lungs burned, but other than that, I felt great!

I walked back in to my office. Even a half hour later I could tell I'd had a challenging run.

Speed work in the mid-20s = very challenging.

Hot Chocolate 15K Run [and November Wrap Up)

The Hot Chocolate 15K Run was what I'd like to call a success.

I had recovered from the marathon and was excited to get back out and run that morning.

A group of us met up at the CARA tent before the race and walked to the start line together.

For the first time this year, the Hot Chocolate Run was held in Grant Park.

The course left something to be desired, but I've run worse courses.

For quite some time it was the Kims, Brian and I. Then it was just Kim A. and I.

Had Kim not been beside me the entire race, I would have certainly slowed down. She's faster than I am, and it's easy to forget how helpful it is to run with faster people. They give you the motivation and the push you need to challenge yourself.

We finished the race with a 9:4 pace overall. I can't even tell you how long it's been since I've done a run at that pace, and I've certainly never done a run of that distance at that pace ever.

The race ended with a backpack full of chocolate bars, followed by a trip to Ann Sathers.

The mild weather made it easy to run outside throughout most of November.