As the 2018 version of “summer of humid” continues in New York City, I have not had any relief during the trips I’ve taken out of town. First, we spent a week in Jacksonville, where it was very hot, and although I ran 4 times while there, they were all difficult with dewpoints mostly in the mid-70s, so sticky and steamy.

This past week we spent a few days in Houston, where the humidity was even worse, with dewpoints up around 80 degrees!

Lazy Hazy Crazy Days of Summer 5k

Sometimes when visiting a new place, I check to see if there is a race going on that I might be able to join. Often times it is not possible to run in a race because of travel schedule or some other obligation, but on this trip, everything lined up, and there was a 5k race in downtown Houston on Saturday morning, when I had no other plans.

The Lazy, Hazy, Crazy Days of Summer 5k, held by the Runner’s High Club, is an out and back course, staged at the Houston Downtown Aquarium. It worked out nicely for me because the race location was only about 1 mile from the hotel we were staying at, perfect for a warm up run beforehand and a cool down walk afterwards.

Number pickup was available on Friday afternoon, which I took advantage of since I would then not have to leave too early in the morning on race morning to pick up my number – I could arrive just before the start. Also, t-shirt sizes were not guaranteed on race day and I wanted to make sure I got my size.

BCycle is useful for getting around downtown Houston!

As a side note, while I had walked over on Friday afternoon to pick up my number, it was pretty hot out (90’s with heat index over 110) and I didn’t feel like walking all the way back to the hotel. Houston has a bike share system called B-Cycle, which costs just $3 to use for 30 minutes. So I found a station with an available bike, quickly had it rented out for $3, and was able to ride the back back to another dock near the hotel.  It was very convenient.

Running the race

On race morning, I left my hotel room around 6:50 for the 7:15 start. With just about a 1 mile warm-up to the start, I arrived at 7:05 with 10 minutes to spare. It was so humid that I was already incredibly sweaty, and starting to feel dehydrated. I took some water at the start, but otherwise lined up and waited for the start of the race.

The race course itself was very simple, out and back on the westbound side of a major road out of downtown Houston, Memorial Drive. For a short race like a 5k, an out and back like this is very useful – on the way out you are able to get a good sense of the hills and any other characteristics of the course, and it won’t be a surprise on the way back. And the race is short enough that you don’t have to be worried about the course being too boring.

For the most part the course was flat. The only measurable hill was just past the start, where Memorial Drive passed over I-45. We would hit that same hill again on the way back. Otherwise the course was pretty flat, with just a light downhill and then uphill on the way out and then reversed, downhill then uphill) on the way back. The water stop was located about half way and I did stop for water on the way back.

Generally in a short race I try to start a bit conservatively, and then push hard in the 2nd half and ideally negative split, and in a perfect world, have each mile faster than the prior one. But in the high humidity, this would not be possible, and each mile in my race was slower than the prior one. Mile 3 was slowest because of the overpass hill in the last half mile. My splits were:

• Mile 1 – 8:51
• Mile 2 – 9:21
• Mile 3 – 9:32
• Final .1 – :49

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My finishing time was 28:30, which worked out to a 9:12 pace. Considering the hot weather, I was very happy with my pace and my finishing time. 5k’s tend to bring out the more casual runner, so my finishing stats were definitely higher up the leader board than I am used to, 116 out of 348 overall, and 81 out of 153 male.

I’ll expect better when the weather cools off, but for now I’m satisfied with the race, and happy I was able to join a race in a city other than New York.

The post Running. In Houston. In August. Ooof. appeared first on 430orbust.

Hi, I’m back, and hope to be writing more about my running and fitness activities as I continue my quest to run marathons in all 50 states, and maintain a level of health and fitness that allows me to do so!

I currently have 13 states completed, and my plan to get there is essentially to run 3 marathons per year for the next 13 years. At my current age of 47, I would finish at a still reasonable age of 60. So far this year I just have one new state, Virginia, when I ran Shamrock Marathon back in March.

Planning my next marathon

My interest for my next marathon was to join one of the 50 States Marathon Club reunion marathons, and the upcoming options are Maine Marathon in Portland on Sept 30, or Kansas City Marathon on Oct 20.

Of course I’d much rather run the KC Marathon because it would provide me an additional 3 weeks of training in cooler weather, but unfortunately I have a commitment to travel to Orlando with my wife at that same time, so Maine Marathon it is.

Humidity has been a challenge

An ongoing problem this summer is that it has been pretty brutal in terms of the humidity. My last long run was 12.5 miles on June 25, but I have not been able to do one since. First I was away in Jacksonville from July 12 to July 22, and while I ran 4 times while I was out there, they were all struggles with the hot weather.

For some of you the hot weather is not a problem, and in fact I met a couple of experienced runnings at races over the last week that ran PR’s in the humid conditions. Probably it is my weight, which is a tad too high, that creates this limitation, but my body just doesn’t do well in the hot weather.

Since getting back to New York, the humidity here has been on the rough side, with dewpoints generally in the upper 60’s and often times over 70, which for me makes a short run hard, but is  brutal for a long run. The only break in the humidity was last Sunday July 29, where the dewpoint was actually in the 50’s, but that day I had family plans I couldn’t move and couldn’t run long.

At this point, I’m starting to panic because the Maine Marathon is 8 weeks away, I’ve not done a long run in 6 weeks, and my longest run in the past month is only 8 miles. I’m happy with the number of times I’ve gotten out there, with 12 runs in July, but the distance running hasn’t been there with just 57.7 miles in that month, under 5 miles per run.

The other limitation I have right now is that I’m going to Houston on Wednesday for the weekend, so next weekend I won’t be able to run long either.

Tried, and failed, to run long

So, out of desperation, last night I decided I needed to give it a try, and run long. On the plus side, the humidity was down a bit as the dewpoint was in the mid 60’s, but the challenge is that it was hot hot hot, with the air temperature at 90 degrees when I headed out at 5:30pm.

My plan was to run 15 miles, starting out in the East Village, heading down to and over the Manhattan Bridge, then up to the 59th St Bridge back to Manhattan, then head uptown a mile or so before returning to the East Village, to get to around 15 miles. I knew it was an aggressive plan and I knew I had a high chance of failure. So I was not at all surprised when I simply wilted from the hot weather and the sun in mile 4!

You can see the run details here. I did great for the first few miles, I was carrying water and made sure to stop and drink at a regular basis, and I made it all the way up the Manhattan Bridge without stopping, but the bridge took it’s toll, and then long stretches of Flushing Ave and Kent Ave were still in the sun, and seemingly uphill, and mentally I had a hard time. So I started taking walk breaks, and it was clear that there was no way I’d be running 15 miles. So I cut my losses, stopped at 5.4 miles or so near the Williamsburg Bridge, and walked 2.5 miles over the bridge and back to the East Village.

The photo at the top of the post is one I took from the Manhattan Bridge, in July 2010, of the sunrise from the pedestrian path on the south side of the bridge.

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I may be beaten down, but I’m not defeated. I know I’m in better shape than the guy last year (me!) who ran a 2 hour half marathon in November, so the weather will cool eventually, and I’ll be able to get the long runs done, and get faster, and I still have 7+ weeks to get a few long runs in before the Maine Marathon.

On the plus side, since I ran less than 6 miles Sunday night, I’ll be able to join Van Cortlandt Track Club for the track speed session on Tuesday before I go away, which is I think is a really good workout for the hot weather – short bursts of speed vs a stamina workout.

If you are also suffering in this hot weather, I hope you figured out how to get your run in!

The post Long Run Fail – Wilted By The Heat appeared first on 430orbust.

Nowadays, most of us know of March 14 as Pi Day.  While it is cute to refer to the day in that way, and my younger daughter and I were a little miffed we picked March 12 to visit Hill Country Chicken for lunch, who had their pie cups on sale for $3.14 only on March 14, it seems the day has literally just become another excuse for companies to rachet up their digital marketing.

One example from my inbox today is JackRabbit offering shipping for $3.14.  No thanks, I’m already mentally ignoring all your emails because you send too many of them (usually 2 per day with some sort of ‘deal’), and I’d be kicking myself as I’d rather have bought with your deal from Feb 9 where you had $.99 shipping with the purchase of a pair of socks.  If I wait long enough, I’m sure I could catch free shipping – then we’d be talking!

But for me, March 14 is known as ‘430 or Bust’ birthday, and today is the 10th such birthday!

I realize this is extremely anti-climatic, as my blog stats show me I only posted two times in 2017, two times in 2016 and three times in 2015, so this blog is not exactly active any more.  Life has a way of moving on and I suppose that is what happened here, but also my running had been terrible and unsatisfying for several years, from approximately 2013 to 2016, and by 2014/15 I definitely had become tired of writing about it.

But, 2017 was a bounceback year for me.  I had quit my day job and thus had more time for physical and mental fitness.  I was able to resolve terrible problems I was having with my back and neck, get to the gym consistently, and I was also very smart about starting small with my running and building gradually.  The highlight for me last year was coming OH SO CLOSE to a 2 hour half marathon at the Queens Half, where I finished 2:00:33.  I also trained a lot with my older daughter, and while her speed is much slower than mine, we enjoyed our time running together, and especially enjoyed running and finishing the McCarren 5K together in a very respectable first-race-for-her time of 33:35.

Over the last six months (including this month – March 2018 – because I’m running a marathon on Sunday to get me there), I’ve run at least 60 miles each month.  The last time I did that was late 2011 and early 2012, so my running drought has been significant.  In fact I’ve had many first-since-2012 moments the last few months.

Looking back to recent history, the one event that recently happened is that I passed 1000 weeks of my Excel running log, which goes back to end of December 1998.  I had intended to write a bunch of boring blog posts looking at some of the statistics from the past 1000 weeks of running, and maybe someday I will get to it…

But at the moment, I’d just like to mark this 10 year anniversary of my blog, which I created as a way to chronicle my efforts to beat 4:30 in the marathon (which I did once!), by saying I couldn’t be more excited about my running at the moment.  On Sunday I’ll be running the Shamrock Marathon in Virginia Beach, which will be my 20th marathon and 13th state.  And while I don’t see myself beating 4:30, my training has been great and I expect to finish under 4:45, and perhaps even closer down to 4:35.  And use it as a springboard for beating 4:30 again later this year!

Laughing out loud at my first post, which in true newbie fashion, has hello-world-2 as part of the URL!

Maybe this will be my swan song and you’ll never hear from me again on this blog, or maybe I’ll be motivated to write about 1000 weeks of my running log, or writing about my quest for marathons in all 50 states.  I’m sure … you guys couldn’t care less

The post Happy 10 Years Of Blogging To Me appeared first on 430orbust.

As part of my renewed interest in getting healthy, I have started to read Runners World again.  Since I’ve mostly not been running the last 4 years, I’ve also mostly not been reading Runners World.  As I was perusing the new March 2017 issue, one of the columns really spoke to me.  It is called The Race to Run by Jonathan Beverly, as part of the These Running Times column.  It doesn’t seem RW publishes current articles on their website so I can’t link to it directly, but if you subscribe to the magazine, look it up.

It is mostly a statement on using a race as motivation to train, and without a race on the calendar the frequency and intensity of training can drop off.  The analogy he uses is of a college course and a final, with the race being the final, and the training for the race all of the coursework that goes into preparing for the final.  Once you know the final (or race) is on the calendar, then it becomes more motivating to put in the work.

In terms of where I am today, I also connect this to the bike rides I am doing in my gym.  In my current mostly pathetic state of training, I find myself doing periodic rides on the stationary bike at the gym, which I really hate.  I enjoying riding outside and running outside, and can do both for long stretches enjoying the scenery and watching life pass by.  But doing the same things in the gym, to me at least, are extremely tedious and mind numbing.  My gym has two Expresso stationary bikes, which have a video screen and different courses to pick from that you virtually ride, so that at least it feels like you are riding somewhere, and making it less mind numbing.  I still don’t really like to do this, but I try to make it a point to start each of my workouts with an Expresso ride.

For 2017, Expresso has been publicizing a ‘ride of the week’, where they select a particular course each week to ride and the rider gets entered into a challenge to see how they did among all the other riders of the same course.  While not a ‘race’ in the strict sense of the word, it is a competition, which for me is close enough, and now I find myself motivated to get to the gym and get my rides in.  The course changes on a weekly basis, which keeps it fresh and different, but over the course of the week I can do 2 or 3 rides on the course working to improve my time and work my way up the leaderboard.  Who knows how long I’ll keep this up, but since it keeps me motivated, it keeps me happy.

I also wrote a bit myself on the topic of races back in January 2011, where I said:

My marathons were both disappointing.  I technically have excuses for both of them (hot weather), but the results were not what I wanted.  It is all about setting the correct expectations though, and I really think that mentally I’m OK with not setting a goal of 4:30 in the marathon going forward.  As it was stated in the Phineas and Ferb episode my kid was watching this morning, “the joy is in the journey.”  That really struck a chord with me.  It is not so much the results in the race that matter to me.  Sure, a PR or excellent race is welcome, and will make me feel good, but the true joy for me is in the process of preparing for the race.  It is the training to get my body to perform the effort needed.  It is the planning of the trip to an out of town race.  It is the anticipation leading up to the race.  It is being a part of the race, toeing the start line.  These are the things that make me happy, and not so much that I finished in 4:29 vs 4:49, etc.  I’ll cover my plans for 2011 in a separate post, but you’ll see from some of my plans, that it is more about participating and less about the time I finish with.

I hope to be healthy enough later in the year to be racing again, and I am looking forward to signing up for more races, so that it ensures I am motivated to put in the training, which is really what is needed to be healthy!

The post Need motivation? Sign up for a race. appeared first on 430orbust.

In theory it will mean reinvigorating this blog again because social media is a big part of the technology field I want to focus on, and this platform is perfect for me to use to write about fitness and plug further into this circle that is so important to me.  But I say ‘in theory’, because the fact of the matter is that I have hardly done any running in the last 4 years – a total of 922.6 miles in that time, which works out to a paltry 4.4 miles per week.  In the prior 4 years, I logged more than 3 times the miles, 3093.4 miles to be exact.

Mainly the reason is that I have been almost constantly injured, which have included foot, ankle, knee, back, shoulder and other injuries.  I simply have not been taking good care of myself.  Therefore one of my top goals for 2017 is to get healthy again.  The jury is out regarding whether I’ll ever be able to run consistently again because the knee problem that I have is a torn meniscus.  I’ve had the injury for about 18 months, and in that time I’ve been able to run for a few months at a time, then aggravate the knee, forcing a few months off for it to improve.  Unlike many other things in the body, the meniscus doesn’t heal on it’s own, and while arthroscopic surgery is an option to clean things up, and very common and non-invasive, surgery is often not effective.  The most effective solution, I believe, is a combination of trimming my weight back a bit, strengthening my legs to the point where my knee is well-supported by everything around it, and strengthening my mental health through things like meditation and not commuting 75 minutes each way to work by public NYC transportation!

Therefore, the focus of this blog may be more on nutrition, fitness and mental health in the short term, but in the long term, my goal, as always, is to again reach the goal of a 4:30 marathon!

The post Reboot! appeared first on 430orbust.

While there were a lot of reasons NOT to do this race, there were also a lot of reasons TO run:

1. I had been planning to run this race for 5 years, since I ran First Light Marathon on my 40th birthday
2. I am finally feeling injury free
3. I had been seeing a personal trainer for the prior 10+ weeks, working hard and providing me a good muscular base
4. I had signed up months in advance (before my latest injury over the summer) and paid for the race
5. An excuse to go away for a few days with my wife and to take a long road trip, both things I love
6. The desire to move the needle forward on running marathons in all 50 states, having been stuck at 11 states for last 4 years
7. Was able to get 2 relatively long runs in, 10 and 14.5 miles
8. Mentally I was fully prepared for this to be a run/walk effort

My Mississippi Blues Result

Run the race I did!  And while it was a bit ugly, I got it done.  As you can see from the snip above I was pretty consistent through 15 miles, and then the wheels fell off.  A lot of walking was involved last 10 miles, which coincided with a long downpour from mother nature, but I enjoyed the back-of-the-pack experience, bonding with fellow run/walkers, and was able to get enough together to mostly run the last mile.  The difficulty required to finish the race gave me a new found respect for the distance.  The best news of all was that I didn’t re-injure anything or hurt myself in any way.  Walking was tough night of the race and the next day, but within a couple of days, all the soreness was gone, and I resumed running within a week.  With a new baseline of 6:05, I realize I have a LOT of training to do to get myself back down to 4:30, and I’m eagerly looking forward to the challenge.

By the way, best marathon finisher medal EVER!

Mississippi Blues bib and medal

The post Mississippi Blues Marathon ‘race’ report appeared first on 430orbust.

2015 was a roller coaster year in terms of running.  In total I ended up with only 307.8 miles, my 4th lowest year since 1999 when I started keeping my detailed running log.  But, that total was well higher than 2013 and 2014, which were even worse running year – so good forward progress.

Long story short, I didn’t run at all in January as I was letting my foot/peroneal continue to heal.  I ran very consistently from Feb through July, actually running in 9 different races during that time, including a half marathon, but I pushed myself too hard and ended up injuring my knee.  It was fun to be running hard again, running a 26:16 5k and 33:36 4 miler in April.  I also discovered the Greater Long Island Running Club, which organized 6 of the 9 races I participated in over the year.

We moved in late July and took a long vacation in early August, and around that time I realized my knee was injured, so I mostly did no running from late July through Oct.  I started to see my personal trainer again in Oct, and our weekly routine was focused around deadlifts, which has really strengthened my legs and helped me get back to fully healthy for running.  I did quite a bit of running in November and December and feel like I’m in a good place to step up running in 2016.

The post Bye Bye 2015, Hello 2016 appeared first on 430orbust.

About 3 years ago, in early May 2012, I pulled my calf, starting a downward spiral of injuries and since then I’ve had a hard time shaking a litany of injuries that had me mostly not running.  In fact, in the years 2007-2011, I averaged 783 miles and 2 marathons per year, but in the 3 years since May 2012, I’ve run a grand total of 746 miles, with sadly no marathons.

My right foot had been the big issue, and last year it started feeling better, but not quite at 100%.  I did a bunch of acupuncture therapy late in the year.  Then I took another 2 months off, Dec and Jan, resuming running in February.  Since the beginning of February, I’ve been running consistently, first once per week, and more recently twice per week.  At this point, I feel  like I’m running 100% injury free!

Even though I haven’t been running a lot, I’ve already logged 6 races this year.  That was purposely part of a strategy to ensure both that I ran on a consistent basis, and that I’d start to get a feel again for running at a hard effort, rather than just going out for easy runs each time.  I was very happy with the results, and pleasantly surprised that I was able to turn up the relative speed in the races, and saw a marked improvement in my race times over the weeks.  While my training pace has consistently been in the 10-10:30 range, my races have all been in the low 9’s and under 9 pace.  In fact, my spring racing season culminated with my 4 mile PR 2 weeks ago!

• Long Beach Snowflake – 4m – 36:46
• Run Nassau #1 (Nickerson Beach – 4m) – 37:06
• Run Nassau #2 (Seaford – 5m) – 44:32
• March Madness Duathlon (Central Park – 4.6 miles total) – 40:46
• Run Nassau #3 (Eisenhower Park – 5k) – 26:16
• Run Nassau #4 (Eisenhower Park – 4m) – 33:36 (PR!)

While happy to get a PR at the 4 mile distance, I’ll be the first to admit it was a bit of a fluke.  For shorter distance races, it was easily my weakest PR and the distance I’ve somehow raced the least often.  It was my 19th 4 miler, compared with 45 5k’s, 28 5 milers and 29 10k’s.  And while not official races, I was able to count 8 times I ran a faster 4 mile run during speed work classes with NYRR on the hilly Central Park 4 mile loop.  But hey, I’ll take it – a PR is a PR!

My focus now will be on increasing the miles, getting up to 3 days some weeks, and working in long runs.  Yesterday I did a 10 mile long run, and while it was tough with the humid weather and hilly bridge run I picked out, I was very happy to get through it feeling relatively good and also injury free!

Looking forward to the coming months, increasing the miles, and eventually getting back into the marathon business!

The post What I’ve been up to appeared first on 430orbust.

The one gripe I used to have about the system was that it was too complicated on the run to get into the app to mark off my laps, which could not be done by the buttons on headphones like some features.  I like to mark laps either at certain points of every run, like the turnaround on my normal East River Park run, or at each marked mile of a race, but to mark a lap you need to open the app and click the Lap button.  It was complicated because my iPhone is locked with a passcode, which is not easy to enter on the run.  However, with an update in recent months, they enabled the feature where you can access Runmeter from the lock screen itself.  I can now start my run, mark my laps and also stop the run without needing to log into my phone and select the app.  May not seem like much, but it made me so happy!

Other awesome features I’ve tapped into in the last year:

• It constantly counting my steps from my iphone – no longer need fitbit
• Downloads and archives basic weather stats with my run
• Acts as my bike ‘computer’ by pairing with my Wahoo RFLKT
• Cross posts to Strava
• Cross posts to MyFitnessPal so that my burned calories get counted and taken into affect with my food log
• etc

Anyway, thanks Abvio for such a great app, and for keeping it up with the times

The post Still Love Runmeter appeared first on 430orbust.

Anyway, I absolutely love running in races, and in fact races are what keeps my training going.  The need to run in the weeks leading to a race, and the hard race effort itself are important for general training, at least for me.  Since running NYRR races is not really my thing anymore (my last one was May 2011), and the only other race I could find in Manhattan was the NYCRuns 5k in Riverside Park, which I’ve done several times before and find quite boring and annoying, I casted a bit of a wider net, and found the 4 mile snowflake run, at Long Beach.  I know my car gives me the luxury to drive out of the city for a race, and I love to take advantage of that.

As usual, I made it out to the race very early, and got myself a nice parking spot right in front of the school that was holding the registration.  It was nice that I could walk up and register/pay on race day.  The indoor space was big and the bathrooms in the school easily accommodated the crowd.  I felt like I had a really smooth race prep, and 5 minutes before start time I made my way up to the boardwalk for the start of the race.  I learned that the race was a simple out and back on the boardwalk, 2 miles out and 2 miles back.  The boardwalk itself was very nice – newly rebuilt after it was destroyed by Sandy 2 years ago.  I also learned that there would be a tailwind in the first half and a headwind in the 2nd half.  This was very exciting for me because I knew I could take it a little easy in the first half and keep a good pace, saving energy to really push the 2nd half.

At 9am exactly, the race got started!  In fact, the clock above the start line showed the actual time, and then at 9am they waved everyone to get started.  This would be a good point to share that this was my first running race since December 2013.  I raced twice in 2014, but they were both triathlons.  It felt really great to be racing again, and running in a short race where I could push the pace.  As I said, there was a tailwind in the first half and so I fell into a comfortable groove, but pushed harder than I have in typical training runs.  To start the race I didn’t have any goals other than to run a good hard pace, and have enough in the tank to finish strong.  Under 40 minutes would have been fine with me.

What happened in reality though was that in the first quarter mile of the race I got passed by 2 pretty large guys who were carrying on a pretty loud conversation that I found annoying.  We were running at a similar pace, but they were slightly faster than me.  My goal then became to beat those guys.  I know I’m a pretty big guy myself but I feel like these guys were bigger than me, so it became my mission to beat them.  On my side I had experience, and so I knew that if I just stayed within myself in the first half, then when it became a headwind in the 2nd half, I’d blow them away.

I was pleasantly surprised to see 9:18 for mile 1, and then kept it nice and consistent with 9:23 for mile 2.  My large competitors had pulled ahead a bit but I was able to see them easily, so they were maybe .1 miles ahead of me.  Until 1.75 miles when large guy #2 pulled off the course to stretch.  I was happy to know at that point I had him beat.  Once we hit the turnaround, I could feel the headwind blowing, but it wasn’t too terrible.  At that point I definitely upped the effort, and started playing the game where you find someone ahead of you and pass them.  I’m sure I  passed dozens of people in the 2nd half, people who were not mentally prepared for the tailwind/headwind configuration, and I really don’t think I was passed by anyone in the 2nd half.  Large guy #1 remained about .1 ahead of me until we approached mile 3, and finally he started slowing down.  I was able to get past him and was comfortable in knowing my goal was met.  With the straight boardwalk, I could see the mile distance to the finish and count the lampposts remaining.  So counting them down, and picking more people off was my goal, and I kept a nice hard effort all the way into the finish.  Mile 3 was 9:02 and mile 4 was 9:03.  In the last .1 miles I could see the clock counting up to 37 minutes, and I was happy that I was able to beat that.  All the stats you’d ever want to see are here on my Runmeter capture page.

Suffice to say, I was extremely pleased with my effort.  It was only the 17th 4 mile race in my history, and this one ranked 11th out of 17, so far from my worst.  And if I had been a few seconds faster, it would have been 9th!  It was also nice to see that the hard effort didn’t cause any ill effects with my foot, which recovered nicely after a couple of days.  It also felt great to run a hard effort – well over a year since I did any run faster than 9:11 pace.

Looking forward to more races to come!

The post Long Beach Snowflake 4 Mile Race Report appeared first on 430orbust.