Tuesday, October 26, 2010

Week of October 24-2010

Monday
Run 6.5 miles (time - 42 minutes) Derryfield Cross Country Course - Manchester, NH
Felt tired - not much sleep first night of Makenna's first night

Tuesday
Track Workout (10x400) (secs - 71,84,86,86,85,85,85,83,83,83) - solid 17:25-17:30 pace
Felt strong - last 2 were mentally tough. Ended with striders & heel kicks.

Wednesday
Ride - Tempo with Pedro's Elite racer Josh Lehmann - 90 minutes (40xSST+, 5 Hill Repeats)

Thursday
Run - 5 miles - (time 37:10)

Friday
Run - 5 miles (time 36:22)

Saturday
Ride - Tempo Hill Ride @ SST 90 minutes

Sunday
Run - 3 miles (time 23:10)

Totals
Run - 25 miles
Ride - 180 minutes

Saturday, October 23, 2010

Week of October 17-2010

The legs seemed to be coming around this week. I got a little more bike time in this week. Early mornings are a product of my youth. All the years and years of early saturday mornings to car pool to Toronto to hit the ice for practice, or the summer soccer travel teams has my clock static. The trend of early am efforts is not a trend but for me part of my day.

The highlight of my week (besides finding some new sweet trails at the Winnie Castle with a friend) is running the Kelly mann Memorial 5K in Nashua NH to help fund Bridges center for domestic violence. The story of Kelly is horrific. The community drive to raise awareness is evident.

Ker' and the girls again offered to watch yet another 5k on Saturday. This would make # 5 in 6 weeks back running. After a 4+ year hiatus from running I had now raced five 5k's in 6 weeks. Let alone the legs are not even under me yet, the muscles still are soft, it feels good to run.

The 5K was a local race in Nashua, NH. After registering I found a nice place to warm up around the middle school in the trails. I was cold. 40 degrees was the start temp. It was my first race in long sleeves and a solid warm up outfit of many layers. I found some familiar faces at this race. Ken Kalil was a friend I raced with on Whirlaway. He was warming up banging out striders. A few other young HS kids looked pretty fit.

Grabbing Kenny at the line I asked what he wanted to run. Zonkers, he had not been running and said he just wanted to break 20. I had been running in the low to mid 18's so figured I should pace with Kenny and see how it would turn out.

After a few announcements and the opportunity to hear about Kelly Mann we were off. It didn't take a /4 mile to realize it was me and a high school kid and a 1/4 mile gap t Kenny's group. The lead out was a mountain biker. At the 3/4 mile I put in a few surges and began to pull away.

1 mile marker was not legit. Had me at 6:30 and aprox 11 seconds on the young buck on my heels. Mile 2 had me at 11;58. Mile 2-3 was a blur. It was cold, I am not in running shape and was feeling so slow. There were gradual climbs from 2-3. At mile 3 it was an uphill gradual finish. I was slow....but somehow I was alone to win the race.

I crossed in 18:52 by my watch or 18:56 by the timer. My first 5k in win in 5 years and it was cold, I was slow. After a few minutes to cool down I managed to grab some post race food with the kids. No payouts, no money, but a trophy, medal and a great cause.

Monday - Run 6.73 miles trail run in 1:03 with Zen

Tuesday - Bike 30 miles easy AR

Wednesday - Ride 23 miles

Thursday - Run 5 miles Winie Kinnie Castle

Friday - Mountain BIke 11.5 miles Winnie Castle

Saturday - Race 5K Kelly Mann Memorial 5K 18:52 (polar)
1st Place overall & 1st place M 30-39
40 degree at start - cold run - felt slow
Mileage - 8 total

Ride - 3 miles CX with Ella - worked on drills for Ella

Sunday - Run 12 miles (time - 90 minutes) - @7:30 pace
Londonderry Trails run - felt very good

Total Run - 32 miles
Bike Time - 70 miles

Monday, October 11, 2010

Week 10-2 through 10-9

My entry into the barrier run up in the men's Elite race at Night Weasels.

I am in the thick of event season. We seem to have our weekends full of race support. No doubt I have been burning the candle between race event support, travel, and balancing home with the girls. The girls & Ker' have been super patient with my event support.

After a solid weekend in Gloucester we were slated to be the official bike support at the Night Weasels race in MA. A mid-week night race under the lights on the off camber of a ski mountain organized by the crossresults.com & HUP United crew it was going to be an event of sorts; no doubt.

Matty B and I set up early the team tent lounge, bike wash support & pit tent area. Washing /cleaning started at 4:30 and ran through 11pm. The course had the bikes rolling in caked in split seed grass 1.5 inches long & thick. Took two of us to scrub and wash each bike, typical turn around of 3-5 minutes/bike. Too many comments that folks found it so strange the company President & Vice President were thick into our knees in suds, scrubbing bikes. Let me address this. Our company was founded in grassroots during the MTB explosion in the 80's. It is typical to find any of our employee's at any time deep in the muck entrenched in worrying more about another rider than themself, so seeing myself & Matty B washing hundreds of bikes was exactly how it should have seemed, appropriate. Thanks a ton to Jeff Bramhall (Internet www.thejeffreybramhall.com) for hours of washing alike

After washing in mid to upper 40 degree weather for hours; I jumped into the men's elite race. Now mind you I have gone on and on about my NO training for the 2010 cross season. It is true I have NOT been training but rather running more than holding the drops (all in caps to make the point, so as you don;t laugh about my results - and I have every excuse nailed down). Combination of event support for our company, work hours, travel schedule, about to be a father again for # 4, etc, I have spent NO time worrying about training, so.......the thought of racing 60 minutes of a men;s elite cross race in the company of Myerson, Bold, and good company was sure to end as a shit show for me. I managed an ok performance, finished my first 60 minute cross race, and had way too much fun racing in harsh conditions infront of a tough crowd! This leads to this weeks running race....

After a tough & hilly cross country 10 mile training run Saturday in the forest & woods of Litchfield, NH I decided with Ker' to run a 5K in Milford, NH. It was an early start but the money would go toward the Milford HS track program. Seemed the registration would get over 150 runners in the 5k alone, but there was also a 10k run. We had family visiting from Montreal Canada, so 6 girls and I crammed into Ker's car and we hit the road on coffee and good will.

The 5k let off at 9am, toeing the line was a ton of local HS kids, a few collegiate kids and some local legit racers. I figured to sit in somewhere in the top 10 thruogh the first 2 miles then make a decision.

It didn't happen as planned. At the gun I was second stride behind one of the collegiate kids (Alec Davis). He looked WAY too comfortable in his stride. There was no first mile marker but I recalled from the drive in there would be a second mile marker. At the 5 minute mark I watched as Alec's stride turned over at an interval pace and we was making ground on me fast. On his heels was a very legit looking racer (Jim Sullivan). Jim was sitting on Alec's heels and they now had about 200 meters on me. Behind me, no one as far as I could see.

I figured if I sit in the pain funnel now I could end up in third. At a corner turn heading to the 2 mile marker a lady standing on the side said to me "here they come".....I looked back to see a small group working to bridge to me. Wait a minute, the one doing the work on the front was the young girl I saw warming up with the kid running in first, and she was closing on me fast.

I worked on my 10 second leg turnovers, quick turnover (6-8 strides) every 10 seconds on and off. An old trick my ol'running coach taught me on how to turn a gap over fast. It was working I was pulling away from the group. I knew we only had a few turns left before we hit the track for the 300 meter finish but I was in the pain funnel.

The 2 mile marker had me at 11:37 split for 2 miles (5:48/mile pace). I have been doing NO speed work so I was in another place (BPM - 183 = maxmaxmax). With 2 solid hilly climbs to go I kicked the interval pace again. I had secured 3rd place as I hit the track for the final 300 meters. The lead runners only had 100 meters on my pace but I did not have a youthful kick so sat in the pain funnel through the finish.

My Polar had me at 18:22 result show 18:25. Good for 3rd place overall, and a 1st place in my age group. I was more impressed by the 15 year old girl that finished behind me. Apparently a sophmore at Milford HS Courtney Hawkins. I don't feel to bad as she seems to be very legit with a huge future ahead of her.










Training Week of October 2-9

Monday
MTB RIde - winnie castle - 75 minutes

Tuesday
Run 6 miles (time - 40 minutes) (5k in 21:29 + 30,60,90 sets of 3)
MTB Ride - 80 minutes easy ride

Wednesday
CX Race - Night Weasels - Men's Elite Race

Thursday
Day off

Friday
Run 6 miles (43:40 minutes)
CX RIde (easy) 3 laps of Providence Course - 30 minutes

Saturday
Run 10 miles trail run (time 1:17)

Sunday
5k Race 18:22 + warm up

Totals for 10 2-9
Run Mileage - 25 miles
Bike Time - 190 minutes (3 hours +10min)







Tuesday, September 28, 2010

Training week of 9-27

Monday 9-27
Run - 6 miles (time 40:48) - pace 6:48 min/mile
Winnie Kinnie Castle - tempo run felt good. Legs felt strong.

Tuesday 9-28
AM - Run 5 miles (time 35:06) - pace 7:00 min/mile
Run - Londonderry, NH local course

Wednesday 9-29
AM - Mountain Bike (Harold Parker) 40 minutes
PM - Run 4.5 miles (time 30:00) - pace - 6:40 min/mile
in Haverhill, MA

Thursday 9-30
PM - Run 4 miles (time 29:00) - pace 7:17 min/mile
Ran at Mines Falls Nashua, NH

Friday 10-1
AM - Run 4 miles (time 29:01) - pace @ 7:15 min/mile
Felt tired - ran Winnie Kinnie Castle Nashua,NH
PM - Mountain Bike 36 minutes - pace easy
Winnie Kinnie Castle Haverhill, MA in rain

Saturday 10-2
CX Race Gloucester Grand Prix
Master 35+ A field race
Place - DNF (mechanical) lap 2

Sunday 10-3
Run - 10.16 miles (time - 1:11) - pace @ 7:05
Felt good - pushed back half of run to run negative splits

Week Summary

Run: 33:4 miles total this week
Bike: 156 minutes (2:30 hours)

Sunday, September 26, 2010

Frequent Flyer Club

Flying September 12 to Disney for the week, my training resorted in a solid week of running in hot conditions in the summer Florida heat.

Week of September 11-2010

Monday - 5 miles in 39:02
Tuesday - 5 miles in 33:12
Wednesday - 5 miles in 39:38
Thursday - 7 miles in 48:08
Friday - 4 miles in 26:12
Saturday - 7 miles in 48:12
Sunday - Day Off
Total Weekly Mileage - 33 miles

Yes I ran most at tempo. With no CX racing in 2010 I get what I get when I can get. The legs are coming around, the running form is comfortable.




The next week I flew to Interbike in Las Vegas. I knew I would not be in any form to race CX Vegas. After all I had ridden my bike less than 5 times in 7 or 8 weeks and frankly my coach CPC (Cramer Performance Coaching) can attest I am doing NO interval work.

So the debate was in between Interbike and our customer meetings, walking the show floor I was pretty sure I would not have enough engine to finish CX Vegas let alone start it.

After 3 laps of warm up I hit our team tent area considering not racing after all. I had a call up as I managed a top 10 result last year. After some laughs and understanding it would be what it would be I pedaled out at the start of the race in 3rd gear. I never got myself pegged or pinned but rather on no fitness raced to save gas.

Managed 20th place. The evening was real. Got to chat with some good human souls.

Back at home but on ice. Ker' is due in a few weeks. The frequent flyer card is in the top drawer. The to-do list is shrinking this weekend. I surf 'the net' to check on the USGP and Noreaster run by Adam. Seems like CX is alive again in 2010.

2010 has been an 'off the bike' year for me. My fitness has been strong but frankly no need to race. A new job, a busy family life, and life in general I am happier racing less. After all, it's not about the bike, period.



Monday, September 6, 2010

Henniker, NH Covered Bridge - 5K

ONE HILL........

So by now I have been able to get the bug back for running after all these years away from the sport with little hesitation. Keeping in check my will & desire I still have found myself wanting to race on my feet more & more. I have surpassed my last 3 months of bike racing now by racing more races on my feet than two wheels.

Henniker, NH is special oasis for my wife & I. The town we met in, the town that holds countless hours of my hockey practices, games, lacrosse games, miles of roads driven back & forth to Concord to get away from the very town I enjoy going to after all these years. The town holds countless hours of school studies, walks to classes, teacher meetings, friends laughter.

The 5k was advertised by 3C as a start/finish from the covered bridge and had a great scenic course around the campus. It was not by design however a certified 5k so I knew it would be correct, wrong, or a complete mess of course. Gauging from the course map at the registration table it was going to be hilly as hell (with 1 HILL) and a mix of 50% trail, grass, dirt, sidewalk bursting climbs and ONE BIG HILL......

My newness back to running, my lack of any sort of resemblance of speedwork and positively 0 hours running hills up or down, this was going to prove to be a cluster F from the start, but my ignorant confidence of the past 2 races had me believe the end result might be different....

I started in the second row behind the Concord, Nh High School CC team. Yup 8 of them. All wearing their HS kit. Looking around there were a bunch of 'fast looking' dudes and dudettes. Go....Into the trail rock section, hard right around the athletic fields, up a grass banked hill (>10%) for 50 meters, then back onto the rocks, through the covered bridge, behind the ice arena, up a short rock hill (>8% for 100 meters), around the business school building, and the hill starts.......(at this point I was sitting in 10 spot behind the high school team and some fast dudes).....

The HILL was >10% for 900-100 meters (think 2+ laps on a standard HS track). It HURT. I managed to pull through 5 of the CC high school kids and get a gap of 100 meters by the top of the hill but it would prove to be the wrong move at the end of the race.....

The crested and then descended sharply for the next 400 meters with a sweeping left that had a long flat section before another short descent setting us up for a short rock wall. I was sitting in 4 th place with the high school kids chomping on my 37yr+ heels. I learnt something very valuable. High school CC runners can run FASTER downhill than I can. They were making ground on me with the downhill sections. Last mile or so (no mile markers on the course) was a blur, I let a few of the kids come through me and at the turns and hills I could see the others coming up.

Final hill bump to the covered bridge finish another high school kid came through, how many more of these kids are on this course? He kicked, I had nothing. I came through in 8th place, managing a top 10 in a 80 runner field. A minute slower than last weeks 5K but for so many reasons I will take it. Need to begin working on my hill running up & down, and perhaps put some mid-week speedwork into my training, and try and run more than twice a week ;0

Was fist in my age group, winning.........yup, another PINT glass (Zen is going to be so jealous). Next race? Some good one's coming up this fall, but trade show season begins soon!
See you on the roads.


Sunday, August 29, 2010

Moose 5k CC - Concord, NH 8-29-2010


I have slept less than 5 hours/night now for what' seems like 2 weeks. Traveled to Canada, Philadelphia, ridden a fundraiser century, managed to bang out a 3 day company strategic plan build session, and now am getting ready to board a plane to Switzerland, back for a few days before we head to Florida Disney with the kids, then off to Interbike in Vegas for our industry show, then race CX Vegas.

With the rest of the team in Canada to manage World Cup MTB at Mt.St.A, I headed with the family to a cross country 5k in Concord, NH. My second race in 2 weeks, no speed efforts, no training, but I have been enjoying running in between my time on the bike.

Work life in my new role has me working hard to balance, work, life, fatherhood, being a good husband, travel, and training to race in any discipline.

The 5k was categorized as a trail XC (cc) 5k race along the Merrimack River. Managed by good guy Michael Amorello of 3C LLC (race director). I knew Mike from my racing days but really hadn't seen him in years. The course description upon arrival seemed to have a hill up/down over rt 93, some trails, and managed to cover plenty of NHTCC campus. All in all, $16 registration and a chance to run tempo it was an easy decision.

Wish I could tell you the race details were exciting, but simply laid out like a a development plan in the bronx, it was complex. First mile split was 5:43. The legs were light but the stitch setting in was kick-a$$. My right side was stabbing (seems I need to do some speed work) - HR was 173avg at the split, a bit under my typical CX race. Mile 2 was a 6:12 split, I was running in 5th spot after jumping in the heals of another runner that had come through me like I was standing still. I watched up ahead as the lead rider was G-O-N-E (gone). The final mile was in the open sun heat (92 degree heat). I knew I had one more hill to get up. I was closing on 4th place runner ahead by the time we managed the slight bump (hill) over the pass-way. Only a few turns left and we had a 300-400 meter straight finish. I missed his jump (he already had 30 meters on me into the final turn). I focused the last 400 meters on (well, not dying).

My final 100 meters I saw Ker and the girls off to my left on the picnic blanket. Was that a cookie Anna was eating? Ok, so I notice these things when I race. Looking up the clock was in the low 18's. WHAT? I had expected to run 20minutes here. Recall my single reader, I have not raced for 5 years, and frankly have been running for a few weeks under #CPC, and these 2 races I have done were for fun. How the heck am I in the 18's?

I managed to hold on to 5th place and run a sanctioned 5k course in sub 6 minute/mile pace, or an 18:26 official time. Polar 72 watch time reads 18:19, but either way running sub 6 for 3.1 is a gift and beggars can not be choosers at this stage, and age.

Managed to win a pint glass in my age group (did I mention pint glasses are my thing). Not bad for $16, in and out in less than 1 hour. Hmm.....


Wednesday, August 25, 2010

Livestrong Philadelphia 100 miler 2010

To say the experience was less than epic is offensive.

2010 was my third year attending the Philadelphia Livestrong weekend to raise funds & support the Livestrong foundation.

2009 August my mother was diagnosed with CLL-Lymphoma. After some bouts with pain in her abs, fatigue her blood test was 'abnormal'.

For anyone that has received the call post diagnosis, your life changes in that instant. In 2008 I rode Livestrong with my uncle for his company for no great reason, like a burger after midnight it was without personal meaning. Sure, I believe in supporting and raising funds for many causes. Each year Ker' and I give to the children's hospital oncologist unit, we give to our local church, and we give to a few unnamed causes. We give because there will always be the need.
But 2008 I was not thinking cancer in our direct family. The call in August of 09 was textbook. My mother announced the doctors had 'found' something but to not be scared because it was too early.
2008 I rode as part of Team Shire. My uncle is an avid cyclist, Lance Fan, and works in the health care industry in the benchmark pharma company. Our bond is years of family lines, roots and road miles. 2009 Livestrong was the shift. Shire is able to raise enough funds ($130K over the 3 years) to attend the pre-ride VIP dinner. Last year I traveled with a great friend to see the experience differently. I now see the event through the eyes of a 'caring for'. Last year at the VIP dinner LA's friend college lightened the room before the Internet's good friend Fat Cyclist brought the rooms to tears. My 2009 dinner was spent in the space of time. I drifted to think what was coming. The 2009 ride was ridden with meaning, cause, purpose and defiance.

For the next 12 months I watched my mother's health fluctuate. Her doctor's in Canada seemed to be like any medical professional, treat with matching intent. July I made a phone call to a family member to advocate for/with/to my mother. He spleen had enlarged as a result and was causing significant discomfort for 12 months. TWELVE MONTHS.

The sit & wait mentality was not working. I was angry. Cancer causes anger. Cancer breeds anger. Three & a half weeks ago I and Ker' boarded a flight to Canada alone to attend my mother's emergency surgery. Her spleen was coming out. Her fight was strong but her health was suffering. With the family together for the first time in a long time we watched my mother fight. We get older and our parents get more beautiful.

My mother is the center of our family. Our rock. Always has been always will be. Her love for family and my father is simply put as 'life'. She breeds life, she exudes life, she lives life. Her FUCK you Cancer attitude is contagious. She spent the past 2 months telling me why it was more important the doctors treat the 'other' sick patients before her, because they were likely more sick, and she should wait. Who should wait to kick cancers ass? We were all around her as she wheeled into the Op room, we hugged as a family, cried, then we waited. Not many words, tears, smiles, odd laughter said enough.

Her recovery in the hospital was epic for us. Her stories of strippers, drinking, our youth, her youth, the 'hot' doctors, made me fall in love with my mother again with each laugh. Then I got angry. She began to be more worried about everyone in the room. Were we comfortable, was the room too hot, we should get some sleep, we should eat more. She has tubes down her throat, in her nose, in her side, other places, is on countless drugs, antibiotics, and she is worried about our comfort. After four days Ker' and I had to get home. I left the hospital angry at where we were twelve months later.

2010 Livestrong Philly was another chance to ride in honor of my mother's battle. 2010 was going to ket it's ass kicked. I traveled again with a good friend from 09 to visit my uncle and ride the 100 miler. Last year I managed to raise the bare minimum entry fundraising fee. This year I managed to raise 4x my 09 figure. People in life are kind. People give a shit. People when pushed and think; understand. The funds deserve another entry so I will skip my thoughts for now, but will return to why funding for any cause of belief deserves the right to live.

The 100 miler ride was plagued with rainfall and extreme conditions. Last year our train of 4 broke the 20mph over 100 miles and 7k-feet of hard tough PA climbs. This year I wanted to ride stroke for stroke with my uncle. It was after all his sister battling cancer. This year it was not about the speed, nor the flashy bikes, nor the kit, fuck it was not even about the bike, it was about the journey to see a loved one fight.

The ride was hard. The climbs were tough. Team Shire had a solid outing again raising $35k for the event. The rain sucked, the descents sucked, at times I wanted to fold and walk away. I thought of the friends that donated on my mother's behalf. I thought of my mother in the recovery room and how scared she has been and might still be.

Me riding 100 miles is not about me. Never was, never will be. It is not about the Livestrong Foundation. Never was, never will be. I believe in Livestrong, I am a strong supporter, always will be. They talk about the issues, the raise the issues, the share stories, they have created a community of fellowship, they have created hope, but for reasons as appropriate as pizza on a friday night, the ride was for my mother and for my family.

2010 Livestrong Philly ride is in the books. There were tears and laughs again this year. My mother is home recovering, and stronger as ever to continue to kick cancers ass.

So cancer - FU-Cancer.







Monday, August 16, 2010

Mines Falls Summer Series XC Trail 5K - August 16-2010


You could call it a kind of 'coming out of retirement' but frankly I only laced the sneakers up 2 weeks ago to try and put some high tempo (heart rate) miles in for cross season this fall.

Results here of one of my last (if not) last 5k XC races.

The last time I raced a running race was Providence US Grand Prix in 2004 running with the open team Whirlaway. After that race I managed one tempo run with a few friends in the hills of NH before blowing out my Achilles and limping home. Add 1.5 years of no running I picked up a bike to trim the waist, and never went back to running.

Each year I dabble in training. After logging a few weeks I convince myself like a cheap suit I am back, but after a month into cross season I hang up the shoes and trade them for interval sessions in my cold damp dark basement.So much the same, two (2) weeks ago I managed a 20 minute run. After 4 days of not being able to shake the pain and agony of post first run I ran again. Repeat the cycle for 2 weeks.

I have had the last 3 runs feel good. Managing to clock sub 7:15 miles for 5, dabling in sub-7's on a few miles I planned a run this past Saturday of 6-7 miles. Coming off only 2 weeks and years of ignoring the sport my 6.3 miles on Saturday left me on a high. I slowed my pace down and managed to tick off 7:20-7:30's with ease. Russian roulette.

Fast forward to Sunday night, tinkering on my ol'favorite site coolrunning I found a local XC summer 5k-5m series. Why not?

Tonight I paid my $5. 100% of the fee goes to the trail preservation of Mines Falls (race location). Ker' and the kids jumped in our rig to come watch. On the drive over we took bets on how slow I would run. I figured 23:20-ish. I managed 24:10 for 5k Saturday feeling smooth as butter so 20sec/mile faster seemed reasonable. Paid my entry fee kissed the girls and hit some hill repeats to warm up.

At the line I didn't notice anyone. Wow, I have been gone a long time from the local race scene. With 50-75 runners I knew no one, this in a summer series that weekly sees 50-100 finishers. My race strategy was to 'sit in' and just run for the cross workout. I wanted to hit the first mile in 6:35-6:40. Going into the woods I was somewhere in 15th spot. Up ahead was a group of 4-5 high school XC runners leading us all into the woods. Around me there was a small 3-4 person group, and another 4 man group in between the lead runners. At the 3/4 mile spot I put in a small 5-6 stride surge (ol' race team trick Coach K taught us). I gapped 2 runners, pulling through them. Managed to pull in 1 more runner before I was overtaken by 1 runner (Jim Hansen).

At the 5k/5m split we hitched a right over the bridge to hit mile 1. 6:08 first mile - shit. Faster then I wanted but why did it feel so smooth? The guy that had come through me was now on my shoulder. My bike racing tactic kicked in, and I had a f-it moment and popped behind him and sat on his shoulder for the next mile. Fearing I would upset him I pulled through at mile 2 coming back on to his shoulder. Shit I missed the split I had hit 'stop' on my borrowed watch instead of split. The time still read 6:08. No knowing where we were I asked the guy what he runs for 5k's on this XC course. His suggestion of mid 20's had me feeling ok. Slow i comparison to years past but for my first race in 5 years and running for 2 weeks mid-20s, hell I was retiring from bike racing and running with Pre. Look at me boys! (NOT)

I knew we had less than 1/2 mile and remembered the 3M chalked onto the gravel finish. Behind us a runner was getting ready to pull through and knew he would kick given he had chased us down he had the guts & energy to kick. At the 3M chalk he went. I jumped on his train we gapped. It was a straight finish up the gravel trail. I pulled around finishing 2 bike lengths (did I just refer to a running race finish as bike length)?

Good for 6th place finish in the 5K with a 19:51 finish (6:24 pace). For a XC trail 5k, running for 2 weeks not racing in 5 years, no speedwork, I'll take it.

Running I have missed you, oh so much.