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919969 Views 4,445 Replies Latest reply: Nov 2, 2013 9:49 AM by angelaswindow Go to original post 1 ... 99 100 101 102 103 ... 297 Previous Next
  • Scrufffy Legend 252 posts since
    Dec 2, 2010
    Currently Being Moderated
    1,500. Jan 23, 2011 10:56 AM (in response to Slow Running)
    Re: Calling all Penguins (slow runners)

    Slow R  I am so impressed with your running.  "I expected that I would be done after the first mile but I felt so good  I ran 3.5 before heading home.  Then I worked out at the gym that night  and felt good.  so I was temped to go running the next day but new I  should wait until yesterday for my long run.  I did 9 miles on my long  run and felt really good so I must have needed the rest."

     

    I am 5 months into my runing restart and 9 miles is so far off for me. Yesterday I had my best run since my Nov 5k race. I did 5k in about 32 minutes. I'm finally finished with my recovery from a 1 Jan minor calf/achillies injury.  I want to increase my comfort distance, but the progress is so slow.  My personality is one that tends to over do things and I have been careful to keep a lid on my increasing distance or pace.  I really want to build a good distance base like yours but running is still pretty hard for me.  I tend to exceed my theoretical max heart rate on my runs, so  I know my conditioning still has a long way to go.

     

    I am learning dicipline and integrating a shift to natural/pose/chi running in minimalist shoes. So many changes at once sounds a bit stupid, but I am paying close atetion to my body to keep from over doing it.  So reading posts like yours are very encouraging and inspiring and a great help on my re-entry into the running community.

     

    Thanks for sharing and good running!

    Jack





    Spa5k, 11/04/10, 30:58 2nd place senior

    Peace and Love 5k 3/16/11 29:05 1st place senior

    Toad Suck Daze 5k 30 April 11, 28:29 1st place age group

    2011 Spa 5k 11/19/11 25:55 1st place senior Personal Best, 2nd career

    Looking for a 10 k to run and if that goes well, a HM next spring

    A body at rest tends to stay .... on the couch!

    Jack

  • Slow Running Pro 66 posts since
    Apr 18, 2010
    Currently Being Moderated
    1,501. Jan 23, 2011 12:09 PM (in response to Scrufffy)
    Re: Calling all Penguins (slow runners)running

    Scrufffy-  Don't worry about pushing it.  You only add 10% a week to your distance andthen Drop your miles every fourth week to recover.  It takes time and with your injury you smart to be careful.  I've been pretty lucky having no injuries so far but I have bad knees so I listen to them when I run.  If they start bothering me I cut my run short and head home.  It's allowed me to finish 3 HM's for 2010.   I am not planning any HM's until the spring because the snow and ice really kills my knees.  I am hoping that I can run a FM this fall if my knees allow.  Just keep doing what your doing and you will get there.  The Chi running is a great methon.  One I use running in this winter weather.  It actually keeps me from slipping when I hit ice patches.  Jeff Galloway is a great methon also I started running with JG and then started reading averything I could get my hands on to learn form.  I keep all my books on running so I can refer back to them as I need to.

     

    On Yaktraks.  I have been wearing my new ones for about 4 weeks now and they are doing great so far.  I am wearing larges instead of smalls and I got the black rubber because its make to be stronger then the bright colored yaks.  I think the larger size is the key to making them last.

     

    _________________________________________________________

    Don't sit on the couch watching the world go by, be the world going by!  A great quote.  One I have on my ID band so I can read it when I am struggling in my run!

  • susanbarron Legend 390 posts since
    Oct 22, 2009
    Currently Being Moderated
    1,502. Jan 23, 2011 12:31 PM (in response to Slow Running)
    Re: Calling all Penguins (slow runners)running

    Jo Ann- you've been an inspiration to me for over a year..you've worked hard and accomplished amazing goals! You will get back out there I'm sure, maybe you needed a break...not to worry and please quit beating yourself up (coming from someone else who is an EXPERT at doing that LOL!) Just one foot in front of the other and you'll cross the finish line of the HM...I tried the Gu,Gels etc and found that the "sport beans" helped me, they were the easiest to take before and during a run..I think Jellybelly makes them...another marathon runner suggested them to me.

     

    Slowrunning- I am trying to get my distances back after struggling for a few months and I'm finding the run/walk intervals to help...I envy your 9 miler just not your conditions that you have to run in!!

     

    I just came back from a nice run on the river with a fellow penguin, it's really nice to have a partner , I've always run alone thinking I couldn't keep up with someone but we seem to have a good time she doesn't mind if I go ahead and I don't mind if she does...plus our dogs love it!!

     

    The one mile straight uphill to get back to my car kicks my behind however LOl!!!!!

     

    Happy running all and thanks L for the run this morning! Remember next time will be a "gazelle" run!!





    October 2009- Started Couch to 5k

    November 2009- Folsom Turkey Trot 5k (W5D3 C25k)

    December 28,2009- finished Couch to 5k

    January 2010- Run for you Health 5k

    April 2010- Zoo Zoom 10k

    June 2010- San Diego Rock n Roll half Marathon

    November 2010- Folsom Turkey Trot 5k

    April 2011- 4 mile Legal Aide Society Run

    upcoming: September 17th 5k Run to Break the Silence

  • Sunrunner719 Amateur 35 posts since
    Nov 8, 2010
    Currently Being Moderated
    1,503. Jan 23, 2011 1:23 PM (in response to susanbarron)
    Re: Calling all Penguins (slow runners)running

    It WAS a beautiful day, and even though I wasn't running up to par, at least i was out there running. Thank you for your support and encouragement!!!





    I discovered I scream the same way whether I'm about to be devoured by a great white shark or if a piece of seaweed touches my foot.

    definition of running: To move swiftly on foot so that both feet leave the ground during each stride.

    9/18/10 Graduate C25k

    10/2/10 Run For Courage 5k time 47.18

    11/6/10 Run for Safe Haven 5k  time 45.00

    2/12/11 Valentine Run 2011 4 miles 58:10

  • Jasmine1972 Legend 927 posts since
    Sep 24, 2009
    Currently Being Moderated
    1,504. Jan 23, 2011 2:59 PM (in response to susanbarron)
    Re: Calling all Penguins

    Well, I finally got that long run in!  It was a "no deadlines to meet" and "no weather excuses" kind of day, and since I do care about football too much, nothing to rush home to.  40 deg, calm, overcast. Luckily it was cool enough that my legs were too cold to differentiate sore muscles. I wore tights and a long sleeve tech shirt, but when it got near the end, it felt like my legs were bare. I did 10.5 mi, and didn't try to add more, 'cause I'm still building up.  But in the back of my mind, I wanted to do 12 mi. I managed the first 6 miles <14mm, and the last 4.5 mi @ 14:38mm.

     

    I felt great afterwards as I did my cool down walk, though I did feel some tighteing.  But when I tried to drive away, my calves cramped up again, so I had to pull over, stretch more, raise my leg up and massage it a little too.  I've got to get this figured out.  I had Gatorade & Shot Bloks for electrolytes-maybe I just need to use more. I had a banana before, and about 48 oz fluids total.  The run felt good, but I don't know if I had another 2.6 mi in me.  To beat 3 hrs for the HM, I need to do a little faster pace - while including 4 miles of rolling hills.





    Jo Ann C

    Started Walking 7/15/09 Weight = 265#; C25K Grad 11/6/09

    8/30/09 5K (62:42) 262# 10/2/10 5K (37:44) 206# 3/26/11 5K (36:42) PR 202#

    6/19/10 10K (83:47) 208# 3/6/11 UAH 10K (79:18) 200#

    6/27/10 IronGirl, Atlanta Tri S 1/3m/B 18m/R 3m (2:42:10) 207#; 5/15/11 - (2:34:08 200)#

    9/25/10 Women's HM, Nashville (3:27:10) 209#, 11/13/10 Huntsville HM (3:17:27) 203#

    2/13/11 Mercedes HM, B'ham (3:02:02) 203#; 3/19/11 Rocket 10mi (2:13:37) PR

    4/30/11 RnR HM Nashville (3:10:12); 5/15/11 5/30/11 Cotton Row 10K (84:36) ;

    6/11/11 Mt. Mania 15K (2:17:12); 7/16/11 Wet Dog Tri (98:56);

    8/13/11 Mtn Lakes Tri; (2:13:32); 8/28 Rocketman Oly Tri; 9/10 Frantic Frog Tri (1:52:35)

    9/24/11 Womens HM (2:54:28) 195# PR; 10/1 Toray 5K (35:35 PR);

    10/15/11 Liz Hurley 5K (36:24); 10/22 Book-it 10K (74:51 PR) 197#;
    11/12/11 Huntsville HM - Target 2:50

  • runningangelinvt Pro 137 posts since
    Dec 7, 2010
    Currently Being Moderated
    1,505. Jan 24, 2011 5:31 AM (in response to Jasmine1972)
    Re: Calling all Penguins

    Hi all, I just finished up my W4 of the C25k and looking forward to W5 and what it has to bring me. Running in -2 deg weather really sucks!!!! I had started out at my local YMCA but everyone had the same idea as me (stay inside to run) so I did some strength training and went home then after the GB Packers and CHi Bears game I went out for my W4D3 workout. I did an extra layering and wore one of those ski masks ( I probably looked like a prowler in purple lol) to cover my face. I was toasty warm from start to finish. I just don't think I will run outside in that kind of cold weather though.

     

    Have a great week everyone!





    Kerry

    Life is too short not to waddle......

    2012 Events:

    Crowley Brothers Memorial 10k Road Race 6/10/12

    Finish time- 1:38:23

    Colchester Triathlon 7/29/12 (Kayak 2mi, Bike 12mi, Run 3.1mi)

    Finish time- 2hrs 38min 04sec (Will never do the kayak part again!)

    2011 Events:

    Crowley Brothers Memorial 10k Road Race 06/12/2011 Finish time:10k event 1 hour 39 minutes 40 seconds

    Colchester Triathlon 07/31/2011 2hr 24 min (not my best ever! but I finished)

    Started C25K 12/15/10

  • willwrite4chocolate Pro 124 posts since
    Aug 1, 2010
    Currently Being Moderated
    1,506. Jan 24, 2011 7:55 AM (in response to runningangelinvt)
    Re: Calling all Penguins

    Kudos to runningangelinvt and everyone else who's running outside right now. We got more snow and the roads are a mess. I know. I know. Yaktraks and other such footie things. I can't remember who said they were a goldilocks runner, but I think that might be me. I ran in 20 degree weather with 11 degree wind chill and could easily run in colder weather, but the snow (mainly the ice - we've got a ton of it right now) has me paranoid so I'm really impressed with everyone who's out there when the streets/sidewalks are slick.

     

    But enough about my ice-phobia. I need some half marathon training plan advice. So it's January 24th. The Columbus Half Marathon is May 8th. That's 15 weeks. Most of the training programs I've looked at are 20 weeks. Is it prudent for me to alter a training plan so I can attempt the C-Bus Half? I ask this in light of my recurrent pain in my knee and ankle problems. I am in physical therapy and everything is getting stronger (ankle,hip,glutes,quads,and core muscles I didn't know I had) but I'm not 100 percent. I still have pain after every run - especially the day after.

     

    I've been regularly running 3 miles - 3 times a week now for several months. I've run three 5K's (Sept., Dec., and Jan.) I did a 5-miler on Thanksgiving, but for the most part I'm just doing 3 miles as my regular runs. I only started running again last March after a 15 year hiatus. I've taken it very slow due to repeated problems. I like to put at least two days of rest between my runs to keep it from flaring up.

     

    I ask because I feel like I'm just floating along. I do better if I have a goal. Any thoughts, cautions, possible training plans (I looked up Jeff Galloway, but they don't have a class anywhere near me), experience, strength and hope would be appreciated.

     

    I do adore this forum.

     

    ~ Nita





    ~ Nita

  • Turtle Who Runs Pro 110 posts since
    Sep 29, 2009
    Currently Being Moderated
    1,507. Jan 24, 2011 10:57 AM (in response to willwrite4chocolate)
    Re: Calling all Penguins

    Hi Penguins,

     

    I'm back yet again after a brief departure from the message boards, and I've seemed to have lost my motivation to run lately.  I don't know what's gotten into me, so I'm hoping for a little help.  I'm so blah lately, and really don't feel like running so much, which has caused my 5K times to increase, and to feel generally bad while I'm running these races.  I'm only running 2-3 times a week, always outside b/c I hate the treadmill, including our weekly 5K races.  This Sunday was  my worst race yet, finishing almost a minute later than the previous week.  I know it was 15 degrees with a negative 5 wind chill at the start (the race is at a beach, so image how cold the wind was), but I've run in that weather before, and fared alright.  I've also been feeling nauseous while running despite only eating a half of a whole wheat English muffin with a little peanut butter 2 hrs or more before the race.  Not sure if it's my nerves or what, but now I just can't wait for each race to be over; this wasn't the case last year, and I was slower then.  Not sure what to think, but it bums me out.  I have to start HM training soon, and I just don't know how I'm going to get through it at this point.  I maybe thought that I need a break, but I did take 10 days off during the holidays.  I just want to get a good attitude back.

     

    Maybe I'm really a bear and not a turtle, and need to hibernate until spring (which is in 54 days by the way!).  Just venting, hoping for some reassurance that this is (hopefully) a temporary thing.

     

    Thanks for listening.

     

    -Kelly





    -I may be slow, but at least I'm moving forward. 
  • Scrufffy Legend 252 posts since
    Dec 2, 2010
    Currently Being Moderated
    1,508. Jan 24, 2011 11:15 AM (in response to willwrite4chocolate)
    Re: Calling all Penguins

    Nita

     

    I think that there is no one answer to your Half M question.

     

    The sloppy answer is that you could probably finish the half given 15 weeks more prep. But you may find the pain and injury potential not to be worth it.

     

    There is an old metric that you need to average about 1/3 the race distance daily, (not your average run) to be in shape to run the race.

     

    So the question to me is: if you are trying to do what amounts to a 20 week program in 15 weeks: does your current training amount to the equivalent of week 6 in the 20 week schedule?  It doesn't have to be exact, but it will give you a good idea of your status in trainingg and prep for the half. Nnow to further beat the horse, I would shy away form getting too agressive if you are still trying to strengthen yourself via phys therapy.  The last thing you want to do is to un do what you have built up so far by trying to move too fast.

     

    There will always be another half to run so don't be in a hurry to rune one. Be sure you are totally prepared and you will enjoy the experience.

     

    Back when I was running regularly I ran three marathons. In one I was not realy prepared and paid for it. Big blisters, leg soreness, some minor foot problems were my reward and I was in my 30's and a very healthy person. The other two (just under 4 hours) were actually very enjoyable because I could run the whole distance and didn't feel as if I was in a car wreck the next day.

     

    Good luck in whatever you decide and let us know how you're doing.

     

    Jack





    Spa5k, 11/04/10, 30:58 2nd place senior

    Peace and Love 5k 3/16/11 29:05 1st place senior

    Toad Suck Daze 5k 30 April 11, 28:29 1st place age group

    2011 Spa 5k 11/19/11 25:55 1st place senior Personal Best, 2nd career

    Looking for a 10 k to run and if that goes well, a HM next spring

    A body at rest tends to stay .... on the couch!

    Jack

  • Scrufffy Legend 252 posts since
    Dec 2, 2010
    Currently Being Moderated
    1,509. Jan 24, 2011 11:21 AM (in response to Turtle Who Runs)
    Re: Calling all Penguins

    Kelly

     

    I notice you mentioned weekly races.  That can be quite a physical drain. Maybe all you need to do is quit racing for a while and just run at what ever pace feels comfortable. Take the pressure off and enjoy your runs.

     

    We all go through cycles. You can't force yourself out of a low cycle with out paying for it is some way. Just listen to your body. If it is telling you that you are not feeling your best, don't pust to have your best time. There will be an up phase in your cycles. It will come, just make sure you allow yourself time and enjoy the journey.

     

    Good running

    Jack





    Spa5k, 11/04/10, 30:58 2nd place senior

    Peace and Love 5k 3/16/11 29:05 1st place senior

    Toad Suck Daze 5k 30 April 11, 28:29 1st place age group

    2011 Spa 5k 11/19/11 25:55 1st place senior Personal Best, 2nd career

    Looking for a 10 k to run and if that goes well, a HM next spring

    A body at rest tends to stay .... on the couch!

    Jack

  • Jasmine1972 Legend 927 posts since
    Sep 24, 2009
    Currently Being Moderated
    1,510. Jan 24, 2011 12:01 PM (in response to willwrite4chocolate)
    Re: Calling all Penguins

    Chocolate: I agree with what Scrufffy says - if your current level of fitness meets the level in week 5 or 6 of the 20 week plan, then follow it.  And if you find you just need more time, then like he says, there is always another one.  I am not one to follow a training plan rigidly, but I do look at the "gist" of how the plan is structured, and then adapt that to my capabilites.  Having said that, I've still got to get past 11 mi without calf cramps.

     

    Turtle- Sounds like you are still out there, putting in the miles, but just not enjoying the endorphins like you should.  Since this is sort of a recovery season anyway, you need to shake things up a little and do something different.  Skip a race or two (which sound like they are tempo runs now).  Find something ELSE you can do (considering the weather and what is nearby) like hike or spin or yoga or aerobics or swimming. Drive away somewhere else to do a long easy run.  Do something that refreshes your spirit and brings back the JOY of activity.  Do this for 2-4 weeks, or until your enthusiasm returns, then sign up for a SPECIAL race somewhere and train for that. Two Cents.





    Jo Ann C

    Started Walking 7/15/09 Weight = 265#; C25K Grad 11/6/09

    8/30/09 5K (62:42) 262# 10/2/10 5K (37:44) 206# 3/26/11 5K (36:42) PR 202#

    6/19/10 10K (83:47) 208# 3/6/11 UAH 10K (79:18) 200#

    6/27/10 IronGirl, Atlanta Tri S 1/3m/B 18m/R 3m (2:42:10) 207#; 5/15/11 - (2:34:08 200)#

    9/25/10 Women's HM, Nashville (3:27:10) 209#, 11/13/10 Huntsville HM (3:17:27) 203#

    2/13/11 Mercedes HM, B'ham (3:02:02) 203#; 3/19/11 Rocket 10mi (2:13:37) PR

    4/30/11 RnR HM Nashville (3:10:12); 5/15/11 5/30/11 Cotton Row 10K (84:36) ;

    6/11/11 Mt. Mania 15K (2:17:12); 7/16/11 Wet Dog Tri (98:56);

    8/13/11 Mtn Lakes Tri; (2:13:32); 8/28 Rocketman Oly Tri; 9/10 Frantic Frog Tri (1:52:35)

    9/24/11 Womens HM (2:54:28) 195# PR; 10/1 Toray 5K (35:35 PR);

    10/15/11 Liz Hurley 5K (36:24); 10/22 Book-it 10K (74:51 PR) 197#;
    11/12/11 Huntsville HM - Target 2:50

  • mimiisarunner Legend 329 posts since
    Nov 12, 2009
    Currently Being Moderated
    1,511. Jan 24, 2011 12:36 PM (in response to willwrite4chocolate)
    Re: Calling all Penguins

    Chocolate. I agree with what everyone else has said. If your fitness level and physical condition is such that you can jump in at the appropriate week without causing injury then you could probably be ready for the HM. But, if you are recovering from a injury/problem and your physical condition is weak in areas (knees/ankles) then I would say to wait until you are completely rehabed and then start a training program for a HM in the appropriate time frame.

    On my HM training I did jump in on week 6 of a HM training program with 6 weeks left until my HM with no problems. Having said this....I had already run 6 5K's and a 10 and I regularly ran 6-7 miles a week on my long runs. The week that I jumped in on had a long run of 8 miles and then on up to 12 miles so it was not a huge jump for me. Also, I had no physical problems at all. HM training and long distances are very hard on the knees, ankles, back and hips even if they are run at a slower pace, due to just the amount of time that you are out there moving. I personally do not think that I would risk injury for the HM. There will always be HM's to do!





    FM! 3/4/2012 New Orlean RnR - 5:49:55! PR!

    10K PR 1:11:22 ( 11:49 mm)

    5K PR 30:20 !

    Ran 4 HM's in 2011

    HM 11/13/2011 PR!!! (2:35:53) Pensacola, FL

    HM 12/3/2011 (2;39:27) Ran for fun and training St. Judes, Memphis, Tn

    HM 01/07/2011 (2:48:23) First Light HM - Mobile, AL (My very first HM)

    HM 02/14/2011 (2:40:23) Mercedes Benz - Birmingham, AL

    2013 Events:

    1-5-13 Ms. Blues HM 2:44:57

    1-13-13 Gulf HM 2:40:xx

    2-24-13 Disney Princess Half Marathon

    3/20/2013 Azalea TR 10K

    4-7-2013 Pensacola Beach Half Marathon

  • willwrite4chocolate Pro 124 posts since
    Aug 1, 2010
    Currently Being Moderated
    1,512. Jan 24, 2011 12:57 PM (in response to mimiisarunner)
    Re: Calling all Penguins

    Scruffy, Jasmine, and Mimi - Thanks so much for the input. I am nowhere near the fitness level of week 6 of any of the plans! That answers it for me. Plus, as you folks mentioned, I'm still in PT. That's what I needed - a reality check.

     

    I think I'm having a little bit of what Turtle has. The winter blahs? My 3 mile runs are good, but not fun like when I'm training for something specific. Lately I've been mixing it up with weights, rowing, water walking, stretchy band exercises and jumping rope. I still get my 3 runs in per week, but it feels less boring to have something a little different going on as well. Because I don't like to run outside when it's ice (see my many previous ice-phobia posts), that leaves me with the dreadmill or the track. Still better than sitting still, but yawn.

     

    Turtle - I have to echo what was said about the weekly race. That would get old really fast and puts a huge strain on the body to push to the 9's every week. It might be the winter blahs or it might be burnout. Find the joy again. Great suggestion.

     

    Lovin' me some penguins!!!





    ~ Nita

  • WeHateLarry.com Rookie 6 posts since
    Sep 21, 2010
    Currently Being Moderated
    1,513. Jan 24, 2011 3:28 PM (in response to Donna914)
    Re: Calling all Penguins (slow runners)

    I can't help with the thread , but I can turn any walker into a runner . At WeHateLarry.com  , I take non-runners of all ages , sizes and abilities and help them reconstruct their walk into a perfect exercise for running . Once the posture is corrected , running becomes less painful , blah , blah , blah ... Check out the site if you're interested .

       

    I have included a video that I made for home use for all 200+ pound runners . The exercises in the video will centralize the blood in the glutes , hamstrings , and abdominals , encouraging those areas to fire first .  Take your time , move slowly  , and complete the series before a run . The muscles addressed will complain a bit more during the run , but knees , ankles , and back should be completely spared . When you begin to feel your abdominals pulling your hips forward , while running , you're in the right place .

     

    Let me know how it works ...

     





    Larry Arnold    Personal Trainer / Athletic Development

    http://functionalcorefitness.com

    http://wehatelarry.com

    WeHateLarryLogo.jpg

  • SteveBikeRun Legend 455 posts since
    Aug 3, 2010
    Currently Being Moderated
    1,514. Jan 24, 2011 4:08 PM (in response to Turtle Who Runs)
    Re: Calling all Penguins

    Kelly:  For what it's worth, I agree with Jack and JoAnn.  Put away the running shoes, forget the weekly 5K races and go do something else for a few weeks.  You're getting to the compulsive stage and that spells trouble.  This is temporary unless you allow it to become permanent.  You're running now because you think you have to, but you started because it was something fun that you wanted to do.  Do cross-training (rowing, elliptical, weights, bike, swim), go for walks, anything but running.

     

    You also said "I have to start HM training soon".  No, you don't have to start HM training.  Maybe it's time not to do HMs, especially since it appears that you don't want to at this point.  I don't know where you live except that it's obviously a cold-weather climate, but there are probably lots of HMs through the spring, summer and fall months.  Give yourself a vacation from running and, as long as you're staying active, you won't lose fitness.  You may actually be strengthening muscles that will help you run stronger.





    --Steve

    Completed in 2012:

    The Qualifier HM, Midland MI, May 2012, 2:58, 80+ degrees

    Dam to Dam 20K, Des Moines, IA, June 2012, 2:17, PR for this race

    Garry Bjorklund HM, Duluth, MN, June 2012, 2:20

    Fox Valley HM, St. Charles, IL, 9/16/12, 2:23

    Des Moines HM, 10/21/12, 2:19

    Tentative plans for 2013:

    Wisconsin (Half) Marathon, Kenosha, WI 5/4/2013 (registered)

    Dam To Dam 20K, Des Moines, 6/2/2013 (registration opens March 20th)

    Grandma's (Half) Marathon, Duluth, MN, 6/22/2013 (if I get picked again in the lottery)

    Des Moines HM, 10/20/2013 (registered)

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