More miles mean more improvement?

ecoli

Great to hear you are back on your feet ray

ray lanigan

Next Sunday i start a 6 month plan as i will be taking on my first 100mile ultra.
Thames Path 100MILER.
Its a flat trail ultra witch wont play to my strenghths as i love the hills but its a great start to the 100 mile seen as thats where i think i could do my best work.
Not sure i could do the big miles like i used to do as my knees are still giving me trouble but will replace any missed run with differant cardio and the runs i do will be mostly quailty and the missed runs only junk miles,im going to kill myself with the training ive planned and really looking forward to the road ahead and sharing the journy on boards.

anthony.whelan

Look forward to following your progress and also digging in with you for some tough sessions over the next few months. 100 miles will be your distance you have all the tools for it

paddybarry

Great to see you back posting.

ultraman1

ray lanigan wrote: »

im going to kill myself with the training

Don't kill ur self Ray...we love u....until at least after we retain our 24hr title....good to have u back bud

DogSlySmile

Always enjoyed this log, welcome back. Any prep races for the 100m planned? Thames path is a western states qualifier, is that next on the agenda?

ray lanigan

DogSlySmile wrote: »

Always enjoyed this log, welcome back. Any prep races for the 100m planned? Thames path is a western states qualifier, is that next on the agenda?

Thanks.
Havnt any prep races planned just yet,im in the Donadea 50k but anto will kill be for saying this but it wont be a sub 3.30,that will be just a good training run,will defintely run a few ultras leading up to it but havnt sat down yet to pic them out.Will run them just as hard training sessions and not taper for any of them as the wont be the main goal.I didnt even no it was the qualifier for Western states.
Sur i didnt even pick this ultra either,A friend just text me one day and said do you want to come with me next year a run it,he got me on a no brain working day and i said yeh no bother and entered it straight away:)

ray lanigan

So my 6 month journy started today.

MON= 26 MILES,DUBLIN MARATHON
TUE= REST AND JUNK FOOD
WENS=REST AND MORE JUNK FOOD
THUR= REST AND MORE AND MORE JUNK FOOD
FRI= REST AND MORE AND MORE AND MORE JUNK FOOD
SAT= REST AND JUNK FOOD AND SOME MORE AND MORE AND MORE JUNK FOOD
SUN= 2 HOUR RUN.

Didnt bother running during the week as i thought the rest would be great as the next 6 months ahead there wont be much of it,just concentrated on eating cake etc all week as i wont see much of that either for 6 months haha.
today 2 hour run wasnt easy but its a good start.

ultraman1

ray lanigan wrote: »

So my 6 month journy started today.

MON= 26 MILES,DUBLIN MARATHON
TUE= REST AND JUNK FOOD
WENS=REST AND MORE JUNK FOOD
THUR= REST AND MORE AND MORE JUNK FOOD
FRI= REST AND MORE AND MORE AND MORE JUNK FOOD
SAT= REST AND JUNK FOOD AND SOME MORE AND MORE AND MORE JUNK FOOD
SUN= 2 HOUR RUN.

Didnt bother running during the week as i thought the rest would be great as the next 6 months ahead there wont be much of it,just concentrated on eating cake etc all week as i wont see much of that either for 6 months haha.
today 2 hour run wasnt easy but its a good start.

Nice peak week....Wat sort of cake are they supplying at aid stations....good luck with the training

ray lanigan

THAMES PATH 100 MILE TRAIL ULTRA

WEEK 1

MON =6 MILES X 8.12 AM + 8 MILES PM
TUE=8 MILES AM X 7.29 PACE
WENS=8 MILES AM +7 MILES PM X 7.46 PACE
THURS=REST
FRI=13 MILES AM
SAT=6 MILES PM X 7.17 PACE
SUN= 15 MILES AM ON THE TRAILS

WEEKS TOTAL=71 MILES.
DIDNT WORRY ABOUT MILES THIS WEEK JUST MADE THE SACRIFISE OF GETTING UP AT 5 AM BEFORE WORK TO RUN BEFORE WORK,YOU HAVE TO TRAIN THE HEAD I BELIEVE MORE THAN THE BODY FOR THE LONG STUFF,KNESS WERE SORE ALL WEEK BUT IM HAPPY TO HAVE MANAGED WHAT I DID,ROLL ON WEEK 2.
THE PLAN IS 3 WEEKS OF IMPROVMENT IN SOME FORM AND THAN A EASIER WEEK AND THAN START AGAIN FROM WHERE I LEFT OFF.

Ed Mc

ray lanigan wrote: »

THAMES PATH 100 MILE TRAIL ULTRA

WEEK 1

MON =6 MILES X 8.12 AM + 8 MILES PM
TUE=8 MILES AM X 7.29 PACE
WENS=8 MILES AM +7 MILES PM X 7.46 PACE
THURS=REST
FRI=13 MILES AM
SAT=6 MILES PM X 7.17 PACE
SUN= 15 MILES AM ON THE TRAILS

WEEKS TOTAL=71 MILES.
DIDNT WORRY ABOUT MILES THIS WEEK JUST MADE THE SACRIFISE OF GETTING UP AT 5 AM BEFORE WORK TO RUN BEFORE WORK,YOU HAVE TO TRAIN THE HEAD I BELIEVE MORE THAN THE BODY FOR THE LONG STUFF,KNESS WERE SORE ALL WEEK BUT IM HAPPY TO HAVE MANAGED WHAT I DID,ROLL ON WEEK 2.
THE PLAN IS 3 WEEKS OF IMPROVMENT IN SOME FORM AND THAN A EASIER WEEK AND THAN START AGAIN FROM WHERE I LEFT OFF.

Best of luck with the training Ray, I'll be glued to this thread.

ray lanigan

THAMES PATH 100 MILE ULTRA TRAINING

WEEK 2

MON=8 MILE X 7.29 PACE AM
TUE=10 MILES PM(SAND DUNES)
WENS=10 MILES AMX 7.27 PACE
THURS= 5 MILES PM X 8.12 PACE
FRI= REST
SAT= 10 MILES AM X 7.56 PACE + 9 MILES X 7.19 PACE PM
SUN =14 MILES TRAIL MOUNTAIN +5 MILES X 7.24 PACE

WEEKS TOTAL= 71 MILES
TUFF WEEK AS MY KNEES WERE THE BOSS THIS WEEK AND COULNT DO ANY MID WEEK DOUBLE SESSIONS,GOT CAUGHT IN THE BAD WEATHER ALL WEEK,BUT HAVE IMPROVED A LITTLE SPEED WISE AND ANOTHER 71 MILES IN THE LEGS.ONWARDS AND UPWARDS.

ray lanigan

THAMES PATH 100 MILE TRAINING

WEEK 3

MON=10 MILES X 7.30 PM
TUES=8 MILES {SAND DUNES} AM
WENS=11 MILES X 7.58 PACE AM+ 9 MILES 7.29 PACE PM
THURS=REST
FRI=8 MILES X 7.28 PACE AM
SAT= 10 MILES X 7.58 PACE AM + 6 MILES X 6.47 PACE PM
SUN= 20 MILES X 7.27 PACE {SAND DUNES + TRAIL}

WEEKS TOTAL= 82 MILES

AFTER 3 WEEKS OF STRUCTURED TRAINING IVE COME ON HEAPS AND BOUNDS FOR THE FIRST TIME THIS YEAR.
3 WEEKS AGO I WAS UNDER PRESSURE TO HOLD A 7.30 PACE ON THE ROAD FOR 10 MILES.
TODAY I COULD HOLD 20 MILES AT THAT PACE ON SAND DUNES AND TRAIL,UNREAL FEELING.
ALL IT TAKES IS HARD WORK AND THE IMPROVEMENTS WILL COME.
NOW IM GOING TO DO SOMETHING I NEVER DONE BEFORE AND THATS AFTER EVERY 3 WEEKS OF HARD TRAINING IM GOING TO DO A RECOVERY WEEK(EXTRA DAY OFF).
IN THE PAST I JUST TRAINED LIKE A MAD MAN AND GOT THE RESULTS BUT BROKE DOWN AFTER 6 MONTHS.
THERE ISNT A BETTER FEELING OF FEELING FIT.
GREAT FOR THE BODY AND MIND.

ONWARDS AND UPWARDS

KielyUnusual

Sounds like a good plan Ray. Its the long gains over years of training that really bring on the significant gains in most people. Hard to enter that long term mindset but I reckon it will pay dividends. Best of luck with it. When are we going to see that real focus on a marathon that you long ago promised? Still a plan for somewhere down the line or do you enjoy the longer stuff too much?

ray lanigan

KielyUnusual wrote: »

Sounds like a good plan Ray. Its the long gains over years of training that really bring on the significant gains in most people. Hard to enter that long term mindset but I reckon it will pay dividends. Best of luck with it. When are we going to see that real focus on a marathon that you long ago promised? Still a plan for somewhere down the line or do you enjoy the longer stuff too much?

If i hadnt of got injured at the end of last year i think i would of ran a fast marathon this year for sure.
Im just going to focus everything on this 100 miler now but i think late next year i will give a marathon a good go.
The quality in the ultra seen has improved alot the past 2 years.
Back then if you had sub 3 hour speed in the legs with the strength and endurance from the long stuff you would almost always finish podium spot.
Now i recon you need sub 2.50 speed in the legs.
So a fast marathon has to be on the cards:)

anthony.whelan

Great week buddy. Keep up the good work & I can't wait to start logging big ones with you in the wilds of waterford over the winter. you re gonna smash that 100 miler. It's your distance

ray lanigan

anthony.whelan wrote: »

Great week buddy. Keep up the good work & I can't wait to start logging big ones with you in the wilds of waterford over the winter. you re gonna smash that 100 miler. It's your distance

Thanks Anthony.
Your the one that will bring me on pal over the months ahead.
Your passion for the sport rubs off on everyone around ya.

ray lanigan

THAMES PATH 100 MILE ULTRA TRAINING

WEEK 4 (RECOVERY WEEK)

MON=REST
TUE=12 MILES X 7.35 PACE AM
WENS=REST
THURS=8 MILES X 7.29 PACE AM
FRI=11 MILES X 7.19 PACE PM
SAT= 10 MILES X 7.18 PACE
SUN = 22 MILES X 7.43 PACE(SAND DUNES)

WEEKS TOTAL=63 MILES

NOT SURE IF THE EXTRA DAYS REST HELPED BUT I FEEL I HAVE COME ON AGAIN THIS WEEK,PACE HAS INCREASED WITH LESS EFFORT AND HAVE DROPPED ANOTHER POUND IN WEIGHT.
DECIDED TO TEST THE WATERS A LITTLE TODAY AND RAN ON EMPTY STRAIGHT OUT OF BED WITH 250ML OF WATER FOR THE 22 MILES,WASNT AS EASY AS I ONCE COULD RUN THESE BUT I GOT IT DONE AND REALLY INJOYED THE LAST FEW MILES WHEN I HAD A LITTLE BATTLE GOING ON IN MY HEAD.
ROLL ON WEEK 5 NOW READY TO UP IT A LITTLE.
KNESS HAVE INPROVED WITH THE HELP OF DAILY ROLLING AND ANTI FLAMATRIES.
HAPPY DAYS.

ray lanigan

THAMES PATH 100 MILE TRAINING

WEEK 5
MON=10 MILES X 7.53 PACE AM
TUES=8 MILES(SAND DUNES)AM + 7 MILES PM(3 MILES WARM UP AND 16 X 400 TRACK SESSION,SLOWEST REP WAS 5.43 AND THE 15TH REP WAS 4.16 PACE,FINISHED WITH 4 X 150s,GOT FUNNY LOOK WHEN I ASKED WHAT WERE 150s HAHA,ULTRA RUNNERS.
WENS=10 MILES X 7.45 PACE AM
THUR=REST
FRI=9 MILES X 7.36 PACE AM
SAT=26.42 MILES (CLONAKILTY MARATHON IN 3.09.59)EXTRA LITTLE BIT CAME FROM TWO TOILET BRAKES IN FIELD
SUN=10 MILES(SAND DUNES) X 7.59 PACE

WEEKS TOTAL=80 MILES

DONE FIRST SPEED SESSION IN OVER A YEAR ON TUESDAY AND WAS ALL OVER THE PLACE WITH THE PACE BUT SETTLED IN AS THEY WENT ON,WOKE UP WENSDAY AND THE HAMSTRINGS WERE SORE AND MY PACE DROPPED OVER THE NEXT FEW DAYS AND HAD TO DROP A DOUBLE SESSION DUE TO BEING TIRED,WAS PLANNING ON RUNNING A 3.15 ON SATURDAY BUT DUE TO BEING TIRED WASNT SURE THAT WAS GOING TO HAPPEN,JUST RAN IT AND REALLY INJOYED THE MARATHON WITH ALL THE FREINDLY FACES AND I HAD A SMILE ON ME HEAD ALL THE WAY AS ITS GREAT TO BE RUNNING AGAIN,LOOKED AT THE WATCH AT 25.4 AND RELISED THERES A SUB 3.10 ON IF I SPRINT,FINISHED WITH A 5.55 MILE TO GET A 3.09.59 FINISH HAHA
ROLL ON WEEK 6,THINGS COMING ALONG NICELY NOW.

ray lanigan

THAMES PATH 100 MILE TRAINING

WEEK 6
MON= 10 MILES X 7.22 PACE PM
TUES=8 MILES X 8.05 PACE AM + 10 MILES X 7.23 PACE PM
WENS=REST
THUR=8 MILES X 7.43 PACE PM (TRAIL BEACH WEXFORD)
FRI=7 MILES 8.00 PACE AM
SAT= 26.2 MILES X 7.24 PACE (HILLY MARATHON IN 3.14.01)AM
SUN = 16 MILES (SAND DUNES X 2 LAPS)AM

WEEKS TOTAL = 85 MILES

TOUGH WEEK WITH CATCHING A COLD,LAST WEEKS MARATHON I TOOK 4 GELS SO DECIDED TO TRY RUN THIS ONE OUT OF BED ON EMPTY AND AT 16 MILES I WAS LOOSING THE FEELING IN THE LEGS DUE TO WEARING SHORTS AND SKIN EXSPOSED,STRANGE FEELING BUT A RUNNING PAL GAVE ME HER HAT AND GOT SOME HEAT BACK INTO ME.
AT 19 MILES I WAS SPENT TRYING TO HOLD A 3.15 MARATHON PACE AND TOOK A EMERGENCY GEL JUST BEFORE THE 21 MILES AND IT GOT ME MOVING AGAIN.
TODAYS RUN WAS MEANT TO BE A RECOVERY RUN BUT THE WIND DOWN THE SAND DUNES WAS UNREAL,THE SAND WAS CUTTING THE FACE OF ME AT POINTS BUT BATTLED ON AND GOT IT DONE.
DROPPED ANOTHER 3LB IN WEIGHT THIS WEEK ID SAY DUE TO THE COLD WEATHER,THATS 10 LB WEIGHT DROP IN 6 WEEKS.
HAPPY OUT WITH THAT.
GETTING LIGHTER AND THE MIND IS GETTING STRONGER.

DogSlySmile

Maybe you're losing weight because you consider running 16 miles on sand dunes to be a recovery run!:eek::P

Youve strung a few Impressive weeks together, great going.

DarByrne1980

DogSlySmile wrote: »

Maybe you're losing weight because you consider running 16 miles on sand dunes to be a recovery run!:eek::P

Youve strung a few Impressive weeks together, great going.

i agree absolutely saverage to do a marathon on saturday in training and then knock out 16 miles on sand dunes #beast

ray lanigan

DarByrne1980 wrote: »

i agree absolutely saverage to do a marathon on saturday in training and then knock out 16 miles on sand dunes #beast

Dar even 6 weeks ago 10 miles seemed a long way,4 weeks ago a marathon seemed a really long way but if you keep repeating the process the mind gets stronger or just gets sick of trying to tell you it is a long way haha.
Im getting less fearfull every week of the distances im running at the minute and as soon as there no big deal its time to start running longer again.
To get your head in the right place for a 100 miler I defintely think you need to train it that it thinks going out on a Saturday morning for a 50 mile training run is normal:).

DarByrne1980

ray lanigan wrote: »

Dar even 6 weeks ago 10 miles seemed a long way,4 weeks ago a marathon seemed a really long way but if you keep repeating the process the mind gets stronger or just gets sick of trying to tell you it is a long way haha.

stupid quest probably ray but if i was say running a marathon in April/may 2015 wud u advise ever approachin marathon distance in training? did u ever try dat?

ray lanigan

DarByrne1980 wrote: »

stupid quest probably ray but if i was say running a marathon in April/may 2015 wud u advise ever approachin marathon distance in training? did u ever try dat?

For a marathon the longest run I would do would be 24mile and that depends if you have run a few before etc.
My first marathon I followed a online program and the longest run was 20 miles.
I don't think it was enough as I found it hard the minute I went over the 20mile on the day in the marathon.
Im not sure if that was a mental thing or just not conditioned enough.
If it was my first again I would run maybe 22 as my longest and if I had some experience I would run 24 mile as my longest.
I hope that helps Dar and best of luck with the training etc and marathon.:)

ray lanigan

THAMES PATH 100 MILE TRAINING
WEEK 7

MON= 10 MILES X 7.14 PACE PM
TUE=REST
WENS= 8 MILES(SAND DUNES) AM + 8 MILES X 6.37 PACE(2 FAST,1 SLOW,2 FAST,1 SLOW,2 FAST)+ 3 MILES COOL DOWN X 7.33 PACE
THUR=8 MILES(SAND DUNES) PM
FRI= 8 MILES X 7.29 PACE AM
SAT= 26.2 MILES (3.13.17) AM
SUN= 16 MILES X 7.50 (TRAIL RUN)

WEEKS TOTAL= 87 MILES

TUFF WEEK THIS WEEK AS ALL THE RECOVERY RUNS WERE WINDY DAYS SO WASNT MUCH OF RECOVERY GOING ON.
NEXT WEEK IS A RECOVERY WEEK SO WILL RECOVER WELL.
LAST WEEKS MARATHON DISTANCE I TOOK 1 GEL AND FOUND IT TUFF GOING SO THIS WEEK I TOOK 1 BANNANA AND 1 GEL AND 500ML OF WATER AND IT WORKED A TREAT.
NOT CONDITIONED ENOUGH YET TO RUN THEM ON EMPTY BUT ALL IN GOOD TIME.
BUT 1LB ON THIS WEEK THANKS TO THE CHIRSTMAS ROSES BEING OPENED EARLY HAHA.
DEFINTLY HAVE IMPROVED AGAIN THIS WEEK,FEELING STRONGER.
GREAT MY RECOVERY WEEK IS FESTIVE WEEK.
IM SURE THEY WILL BE PLENTY OF MINCE PIES TO SHIFT FROM THE BELLY COME WEEK 9

ray lanigan

THAMES PATH 100 MILE TRAINING

WEEK 8(RECOVERY WEEK)

MON= 8 MILES(SAND DUNES)AM
TUES= 10 MILES X 8.12 PACE (TRAIL RUN)AM
WENS=REST
THURS=8 MILES(SAND DUNES)
FRI=REST
SAT= 15 MILES(ROAD HILLS) X 6.57 PACE
SUN= 29 MILES X 7.17 PACE AM(RAN THE BALDY MAN RACE AT 24 MILE)

WEEK TOTAL=70 MILES

REALLY INJOYED THE RECOVERY WEEK AND THE FESTIVE TIME,THE KIDS ARE PLAYIMD DRUMS ON THE TINS OF SWEETS AND BISCUITS THAT IVE EMPTEED HAHA.
GOT A MASSAGE TUESDAY SO COME SATURDAY THE LEGS FELT GOOD SO PUSHED THE PACE ON THE HILLS.
TODAYS RUN I THOUGHT IT WAS GOING TO BE TOUGH BUT FOR THE FIRST TIME THIS YEAR I HAD TO SLOW MYSELF AT TIMES.
HIT THE MARATHON POINT TODAY IN 3.10 AND TOOK THE SAME AS LAST WEEK,I BANNANA AND I GEL AND 500ML OF WATER FOR THE 29 MILES.
I BELIEVE 100% THE IMPROVEMENTS ARE COMING FROM THE RECOVERY.
ITS SO IMPORTANT,THE WAY I TRAINED BEFORE WAS PUSH,PUSH,PUSH AND IT MIGHT OF MADE ME STRONG BUT AT THE END OF THE DAY IMPROVEMENT IS WHAT YOU SHOULD BE REALLY LOOKING FOR.

ray lanigan

THAMES PATH 100 MILE TRAINING WEEK 9

MON=REST
TUES= 16 MILES X 6.52 PACE(ROAD HILLS)AM
WENS= 14 MILES (TRAIL+ROAD)AM
THUR = 9 MILE (6.27,7.26,6.12,7.45,6.18,6.13,9.03,6.16,7.55) PACES AM
FRI= 8 MILEX X 7.28PACE AM + 9 MILES X 8.31 PACE (COW FIELDS)PM
SAT= 16 MILES X 8.28 PACE PM
SUN= 28 MILES X 7.26 PACE AM(1 BANNANA+1 GEL AND 500ML OF WATER)

WEEKS TOTAL=100 MILES

FELT SO STRONG TUES AND IF I WASNT IN A RUSH TO GET HOME OF WOULD OF KEPT GOING AT THAT PACE UNTIL MARATHON DISTANCE FOR THE CRACK.
TUE WAS MENT TO BE A RECOVERY RUN BUT IT GOT WINDY AND TOOK A LITTLE OUT OF ME.
THURS NOBODY SHOUL OF BEEN OUT RUNNING IN WHAT WE RAN,RAN IT WITH A LAD FROM THE TRACK WHOES HANDY RUNNER AND WE WERE AT A STANSTILL WITH THE WIND AND DRIVING RAIN AT TIMES,HE WAS WALKING AFTER THE 6TH MILE HAHA.IT WAS TOUGH AND A WASTE OF ENERGY TO WHAT THE REPEATS SHOWED.
FRIDAY I WAS MENT ONLY TO RUN ONCE AS A RECOVERY DAY BUT GOT BORED AND JUST HEADED OF TROUGH FIELDS TO SEE IF I COULD SPOT A BIT OF A TRAIL AND ENDED UP LOST FOR 20 MINS BUT GREAT CRACK BEING COVERED IN COW ****E AND JUMPING ELECTRIC WIRE AND THE LEGS GOT CUT OF ME.
SATURDAY I WAS SPENT AND DIDNT WANT TO RUN BUT A GOOD FRIEND WHOES ALSO RUNNING THE SAME 100 WITH ME GOT ME OUT THE DOOR,
SUNDAYS RUN I NEW WOULD BE A SUFFER FEST AND I COULNT GET ANY OF THE FIRST 13 MILES UNDER 7.50 PACE BUT JUMPED IN WITH A FEW TRACK RUNNERS FOR 14 MILES WITH THEM AND I WAS ABLE TO JUST SWITCH OF AND THE LAST 4 MILE WE WERE KNOCKING 6.40 PACE OUT.
AS I WAS RUNNING IN TO MEET THIS GROUP MY WATER BOTTLE FELL AND SMASHED SO I ASKED ONE OF THE RUNNERS HAVE THEY A SPARE BOTTLE OF WATER.THEY MUST OF THOUGHT THIS FELLOW IS NOT WELL IN THE HEAD OF RUNNING A 28MILE WITH NO WATER HAHA.
SMALL SORENESS IN THE OUTSIDE OF MY CALF MUSCLE SO WILL GET A PHYSIO SESSION THIS WEEK AND IT BE GRAND AGAIN.
TIRED AFTER THE WEEKS TRAINING BUT HAD A FEW LATE NIGHTS AND PINTS AND MAYBE LOST A BIT OF FOCUS FROM FRIDAY AS THE BABY DUE IN A WEEKS TIME.
ALL IN ALL I VERY HAPPY WITH THE WEEKS TRAINING.

RubyK

ray lanigan wrote: »

SUN= 29 MILES X 7.17 PACE AM(RAN THE BALDY MAN RACE AT 24 MILE)

Jebas, that's some training run to do!! No stopping you, best of luck with your journey to the 100 miler.

ray lanigan

THAMES PATH 100 MILE TRAINING

WEEK 10

MON=REST
TUE= 10 MILES X 7.28 PACE PM(ROAD,TRAIL)
WENS= 10 MILES AM
THURS=19 MILES X 7.29 PACE(ROAD,TRAIL)
FRI REST
SAT= 14 MILES
SUN =20 MILES X 7.56 PACE(ROAD,TRAIL)

WEEKS TOTAL= 74 MILES

HARDEST WEEKS TRAINING I EVER DONE,PICK THE FLUE UP THE END OF LAST WEEK AND IT DESTROYED ME.
HAD TO TAKE THE MONDAY OFF AND ALSO DROPPED ALL SPEED SESSIONS PLANNED.
CUT 4 RUNS SHORT BECAUSE I FELT LIKE I WAS GOING TO DROP,PUCKED ON ONE RUN.
IF I EVER HAD TO DO ANOTHER WEEK OF THAT I WOULD GIVE IT UP.
STILL FEEL CRAP SO GOING TO KNOCK TODAYS 10 MILER ON THE HEAD.
MY DIET WAS ALL OVER THE SHOP LATELY WITH THE BAD HABBITS PICKED UP OVER CHRISTMAS SO TODAY AND THE MONTHS AHEAD ITS A DIFFERANT STORY.
NOTHING BUT CLEAN FOOD AND WATER.
CANT WAIT TO GET MOVING AGAIN.