Tuesday, February 03, 2009
Redemption: The Uphill Battle
Today's Run: 3.0 miles
Run Time: 30 minutes
Total Miles to Date: 932.3
Thoughts on the Run:
Part of the reason I share this journal is so that the readers understand just because I made a tremendous change in my life and have been training consistently for nearly a decade now, doesn't mean it's easy or I don't have my challenges. While it does become more of a habit and your inclination is more towards working out than not, there are still struggles and mind games.
I'm a little fortunate because I have experience, habit, and routine, and more importantly I have the hundreds of blog readers who are my "accountability" group. You can't imagine how motivating it is to say, "I'm going to quit today ... no, wait, then I'll either have to write about quitting or just skip my blog and they'll know ... wait, I think I CAN do this." LOL ... sometimes pain is a positive motivator.
This morning was a challenge because once again I just didn't feel in the game. I came downstairs and always bring my gear because usually once I'm awake, I'm good to go, but I felt miserable. It was 28 degrees outside and the humidity is 50%. No way. There was no real way to shuffle my schedule so I was ready to throw up my hands in defeat.
I don't like my treadmill because it is consumer, not commercial, grade and so at my weight it doesn't like to run flat (friction gets too hot). So I have to run at an incline.
I was just about to throw in the towel when I sat back and thought about what that meant. I'm not a quitter and there was no real reason to give in. Why was I resisting? Maybe some self-sabotage and an excuse to feel sorry for myself? I'm above all that.
Truth is, there was no real reason. I was just making weak excuses.
So I headed downstairs, put the treadmill on a 6.5 incline (I told you it was an uphill battle) and began to redeem myself for wanting to quit.
I was not about to engage in a boring run so I decided to get creative. I started out in cycles of 5.0 mph, then 6.0 mph, then 7.0 mph, then I'd drop back to 5.1, 6.1, 7.1. That worked well until about 5.5 mph and then at the 7.5 I was struggling (remember, I'm going on a steep incline the entire time). So, I dropped back to 5.0 mph and worked my way up to 6.0 mph adding 0.1 every minute.
I was just over 2.0 miles when I started walking back down. This time I'd wait two minutes before dropping 0.1 miles.
It's all mind games to keep it interesting. I was actually starting to get a little dizzy, gasping for air, feeling like my chest would explode, my feet pounding, and just reached 3.0 miles. My goal was 4.0 miles but right then the treadmill gave me it's own mini-blessing: it gave up the ghost, made a cruel beeping sound and flashed red error warnings in my face. Right at 3 miles.
I stepped off the defeated piece of equipment. I thought I was imagining light steps, but the reality of mass and gravity took their toll on the belt and the poor thing just couldn't keep up. Because of the steep incline and intervals I had burned a whopping 700 calories. Of course, it's all relative (I don't take the machines at face value, just numeric).
It was a victory because I don't have to miss any of my schedule. Even though it was a mile short of the scheduled workout, I actually have a 3 mile workout planned for Thursday. So, in keeping with my philosophy of adapting, I just swapped the workouts ... today was the 3-miler, I'll make the 4-miler on Thursday and still reach my goal for the week.
How's that for redemption?
I'm glad I didn't give up or quite, and that I can write to you about victory and not defeat. Now it's time to wake up my daughter and have some breakfast with her.
Have a blessed day,
Run Time: 30 minutes
Total Miles to Date: 932.3
Thoughts on the Run:
Part of the reason I share this journal is so that the readers understand just because I made a tremendous change in my life and have been training consistently for nearly a decade now, doesn't mean it's easy or I don't have my challenges. While it does become more of a habit and your inclination is more towards working out than not, there are still struggles and mind games.
I'm a little fortunate because I have experience, habit, and routine, and more importantly I have the hundreds of blog readers who are my "accountability" group. You can't imagine how motivating it is to say, "I'm going to quit today ... no, wait, then I'll either have to write about quitting or just skip my blog and they'll know ... wait, I think I CAN do this." LOL ... sometimes pain is a positive motivator.
This morning was a challenge because once again I just didn't feel in the game. I came downstairs and always bring my gear because usually once I'm awake, I'm good to go, but I felt miserable. It was 28 degrees outside and the humidity is 50%. No way. There was no real way to shuffle my schedule so I was ready to throw up my hands in defeat.
I don't like my treadmill because it is consumer, not commercial, grade and so at my weight it doesn't like to run flat (friction gets too hot). So I have to run at an incline.
I was just about to throw in the towel when I sat back and thought about what that meant. I'm not a quitter and there was no real reason to give in. Why was I resisting? Maybe some self-sabotage and an excuse to feel sorry for myself? I'm above all that.
Truth is, there was no real reason. I was just making weak excuses.
So I headed downstairs, put the treadmill on a 6.5 incline (I told you it was an uphill battle) and began to redeem myself for wanting to quit.
I was not about to engage in a boring run so I decided to get creative. I started out in cycles of 5.0 mph, then 6.0 mph, then 7.0 mph, then I'd drop back to 5.1, 6.1, 7.1. That worked well until about 5.5 mph and then at the 7.5 I was struggling (remember, I'm going on a steep incline the entire time). So, I dropped back to 5.0 mph and worked my way up to 6.0 mph adding 0.1 every minute.
I was just over 2.0 miles when I started walking back down. This time I'd wait two minutes before dropping 0.1 miles.
It's all mind games to keep it interesting. I was actually starting to get a little dizzy, gasping for air, feeling like my chest would explode, my feet pounding, and just reached 3.0 miles. My goal was 4.0 miles but right then the treadmill gave me it's own mini-blessing: it gave up the ghost, made a cruel beeping sound and flashed red error warnings in my face. Right at 3 miles.
I stepped off the defeated piece of equipment. I thought I was imagining light steps, but the reality of mass and gravity took their toll on the belt and the poor thing just couldn't keep up. Because of the steep incline and intervals I had burned a whopping 700 calories. Of course, it's all relative (I don't take the machines at face value, just numeric).
It was a victory because I don't have to miss any of my schedule. Even though it was a mile short of the scheduled workout, I actually have a 3 mile workout planned for Thursday. So, in keeping with my philosophy of adapting, I just swapped the workouts ... today was the 3-miler, I'll make the 4-miler on Thursday and still reach my goal for the week.
How's that for redemption?
I'm glad I didn't give up or quite, and that I can write to you about victory and not defeat. Now it's time to wake up my daughter and have some breakfast with her.
Have a blessed day,
Labels: hill running, redemption, treadmill
Thursday, January 22, 2009
When the Going gets Tough ...
Today's Run: 3.0 miles (5.5 incline)
Run Time: 29:54 minutes
Total Miles to Date: 915.3 miles
Thoughts on the Run:
So I've been running for over 170 hours since I started this blog, and I think this morning I felt it.
I was up late last night watching the premiere of the new season of Lost. I'm a big fan, probably the only series other than X-Files and Sopranos that I've enjoyed enough to make a point to watch it. I think TV for the most part is worthless but every once in awhile there are some intriguing shows I like to unwind with.
The alarm was not welcome and my first thought was "I have a rest day this weekend, let's just shift the schedule" and I was ready to doze off. I had this nagging thought in the back of my mind that I was resisting because I didn't want to run. Tomorrow I have to get up ultra-early (3:45 am) because I have a Men's Fraternity meeting at our church at 6:00 am, so would I rather do a lower body workout or run? I knew I wouldn't want to run then, either, so I had to get it done.
I dragged myself out of bed feeling miserable and sorry for myself. I decided to make the concession that I would not step outside in the cold, and instead would use my treadmill.
So what do you do when you feel rough and don't want to work out? Do you just force yourself and go through the motions?
Heck, no. Then we'd just get soft and pile on more excuses! I was determined that if I wanted to resist this workout, that I'd make it one that COUNTS.
So, I headed downstairs, turned on my music, and began running. Only I decided to start at a 12-minute pace to warm up ... and a 5.5 incline. That's fairly steep on my treadmill. I quickly picked up to 10-minute pace, then increased the pace by 10 seconds every quarter mile. The challenge for me was that incline ... I wanted so badly to flatten it out as my legs burned and my lungs felt like they were going to burst, but this is how I take a bad morning and turn it into a productive workout. You see, if I did anything less, then I'd wonder if I didn't go through the motions and not benefit because I was tired. This way I KNOW it is working!
My Shuffle dutifully played the sounds of Tibet by Waterbone, great music that put me almost in a meditative state. Just when the run was really catching up to me and starting to wear me down, it shifted to The Matrix Soundtrack with just enough driving force to see me through to the end.
I finished at just under 30 minutes and burned close to 800 calories. Not a bad way to start the day!
Run Time: 29:54 minutes
Total Miles to Date: 915.3 miles
Thoughts on the Run:
So I've been running for over 170 hours since I started this blog, and I think this morning I felt it.
I was up late last night watching the premiere of the new season of Lost. I'm a big fan, probably the only series other than X-Files and Sopranos that I've enjoyed enough to make a point to watch it. I think TV for the most part is worthless but every once in awhile there are some intriguing shows I like to unwind with.
The alarm was not welcome and my first thought was "I have a rest day this weekend, let's just shift the schedule" and I was ready to doze off. I had this nagging thought in the back of my mind that I was resisting because I didn't want to run. Tomorrow I have to get up ultra-early (3:45 am) because I have a Men's Fraternity meeting at our church at 6:00 am, so would I rather do a lower body workout or run? I knew I wouldn't want to run then, either, so I had to get it done.
I dragged myself out of bed feeling miserable and sorry for myself. I decided to make the concession that I would not step outside in the cold, and instead would use my treadmill.
So what do you do when you feel rough and don't want to work out? Do you just force yourself and go through the motions?
Heck, no. Then we'd just get soft and pile on more excuses! I was determined that if I wanted to resist this workout, that I'd make it one that COUNTS.
So, I headed downstairs, turned on my music, and began running. Only I decided to start at a 12-minute pace to warm up ... and a 5.5 incline. That's fairly steep on my treadmill. I quickly picked up to 10-minute pace, then increased the pace by 10 seconds every quarter mile. The challenge for me was that incline ... I wanted so badly to flatten it out as my legs burned and my lungs felt like they were going to burst, but this is how I take a bad morning and turn it into a productive workout. You see, if I did anything less, then I'd wonder if I didn't go through the motions and not benefit because I was tired. This way I KNOW it is working!
My Shuffle dutifully played the sounds of Tibet by Waterbone, great music that put me almost in a meditative state. Just when the run was really catching up to me and starting to wear me down, it shifted to The Matrix Soundtrack with just enough driving force to see me through to the end.
I finished at just under 30 minutes and burned close to 800 calories. Not a bad way to start the day!
Labels: morning workouts, treadmill
Friday, November 28, 2008
Early Retreat, Late 4
Today's Run: 3.48 miles
Run Time: 40:00 minutes
Total Miles to Date: 871.8 miles
Thoughts on the Run:
We woke up this morning and decided we would return early from the cabin. Instead of the scramble to get out early Saturday, why not take a leisurely Friday and come home? So we all pitched in to help pack up. We went to the clubhouse to play a round of mini-putt golf and then some pool, then headed home.
At the house, I rested a bit and then went down for my tempo run. Today was 11:30 minute miles (increases slightly from week to week) for 40 minutes. I again had the treadmill at an incline (it tends to take my weight better). It was a good, solid run and now I'm ready to relax this weekend.
On the way up from training, I carried up the Christmas tree and other supplies. It's decorating evening here in the Likness household!
Have a short three tomorrow, then a longer 6 on Sunday.
Until next time,
Run Time: 40:00 minutes
Total Miles to Date: 871.8 miles
Thoughts on the Run:
We woke up this morning and decided we would return early from the cabin. Instead of the scramble to get out early Saturday, why not take a leisurely Friday and come home? So we all pitched in to help pack up. We went to the clubhouse to play a round of mini-putt golf and then some pool, then headed home.
At the house, I rested a bit and then went down for my tempo run. Today was 11:30 minute miles (increases slightly from week to week) for 40 minutes. I again had the treadmill at an incline (it tends to take my weight better). It was a good, solid run and now I'm ready to relax this weekend.
On the way up from training, I carried up the Christmas tree and other supplies. It's decorating evening here in the Likness household!
Have a short three tomorrow, then a longer 6 on Sunday.
Until next time,
Thursday, November 20, 2008
The Point on the Wall
Today's Run: 3.5 miles
Run Time: 42:35 minutes
Total Miles to Date: 849.4 miles
Thoughts on the Run:
Long day ... didn't want to run. I already pushed my schedule back by giving myself some rest last night, so I knew there would be no excuse. My daughter chipped in by lending me her Girl Scouts radio so I could listen to some tunes. Eventually, I found myself staring at a point on the wall. What's interesting is that I heard a song come on about 1/2 mile from the end of my run, and thought, "Why not just listen to the song and enjoy it instead of constantly checking the time and mileage."
I picked that point on the wall and listened to the music. Only the L.E.D. on my treadmill kept calling to me. I kept trying to resist. Why was it so difficult? It became a game and I was openly smiling at how, in denying myself the feedback of seeing where I was, the need became a burning, mental desire. I must admit: I gave in. Before the song finished, I stole a glance. I was at 3.33 miles. When the song actually finished? 3.45 .. imagine how much closer the finish line could have been!
Oh, well, I finished it, 3.5 at 12:10 pace on an incline of 4.0 ... not bad and still in the game!
Run Time: 42:35 minutes
Total Miles to Date: 849.4 miles
Thoughts on the Run:
Long day ... didn't want to run. I already pushed my schedule back by giving myself some rest last night, so I knew there would be no excuse. My daughter chipped in by lending me her Girl Scouts radio so I could listen to some tunes. Eventually, I found myself staring at a point on the wall. What's interesting is that I heard a song come on about 1/2 mile from the end of my run, and thought, "Why not just listen to the song and enjoy it instead of constantly checking the time and mileage."
I picked that point on the wall and listened to the music. Only the L.E.D. on my treadmill kept calling to me. I kept trying to resist. Why was it so difficult? It became a game and I was openly smiling at how, in denying myself the feedback of seeing where I was, the need became a burning, mental desire. I must admit: I gave in. Before the song finished, I stole a glance. I was at 3.33 miles. When the song actually finished? 3.45 .. imagine how much closer the finish line could have been!
Oh, well, I finished it, 3.5 at 12:10 pace on an incline of 4.0 ... not bad and still in the game!
Labels: treadmill
Tuesday, November 18, 2008
A new philosophy on night workouts
Today's Run: 3.0 miles
Run Time: 36:29 minutes
Total Miles to Date: 845.9 miles
Thoughts on the Run:
These past few weeks have really changed my perspective on evening workouts.
I've traditionally - and that's for the past decade - focused on training in the morning. The morning seems logical. It takes great discipline to wake up in the morning and form that new habit, but then you get down there, do your thing, and you're done with it for the day.
Only with an abundant schedule like mine, I've found my view has flipped. It's ... struggle in the morning after getting possibly not enough sleep, labor to get a workout done, then stress throughout the day that you'll wrap it up in time to get to bed at a decent hour so you can catch up on sleep and wake up in time to train.
Doesn't sound like fun, does it? It isn't, and it left me with a very inconsistent schedule.
So, banking on the premise that when I have had a full day behind me, despite possibly feeling tired or worn out, that I probably have MORE willpower to do what's necessary, I decided to train in the evenings.
The result?
I love it.
First, the typical evening workouts always had an escape clause for me to roll to the next day. Now that I know it's my plan, I don't give myself time to think or talk myself out of it. I come home with the expectation I will train, and then just do it. My willpower is there and I get it done and I always end up feeling great.
Second, it is AWESOME for sleep. Training in the evening (with a few hours afterward) has me falling asleep instantly ... I used to keep a bottle of melatoninhandy to help fall asleep ... not any more! And waking up is a PLEASURE because I wake up to get ready, have a nice breakfast, and head into the office, not to do some grueling training on a half empty stomach.
So, my philosophy is changing ... we'll see how it continues to go ... ever onward!
Warmly,
Run Time: 36:29 minutes
Total Miles to Date: 845.9 miles
Thoughts on the Run:
These past few weeks have really changed my perspective on evening workouts.
I've traditionally - and that's for the past decade - focused on training in the morning. The morning seems logical. It takes great discipline to wake up in the morning and form that new habit, but then you get down there, do your thing, and you're done with it for the day.
Only with an abundant schedule like mine, I've found my view has flipped. It's ... struggle in the morning after getting possibly not enough sleep, labor to get a workout done, then stress throughout the day that you'll wrap it up in time to get to bed at a decent hour so you can catch up on sleep and wake up in time to train.
Doesn't sound like fun, does it? It isn't, and it left me with a very inconsistent schedule.
So, banking on the premise that when I have had a full day behind me, despite possibly feeling tired or worn out, that I probably have MORE willpower to do what's necessary, I decided to train in the evenings.
The result?
I love it.
First, the typical evening workouts always had an escape clause for me to roll to the next day. Now that I know it's my plan, I don't give myself time to think or talk myself out of it. I come home with the expectation I will train, and then just do it. My willpower is there and I get it done and I always end up feeling great.
Second, it is AWESOME for sleep. Training in the evening (with a few hours afterward) has me falling asleep instantly ... I used to keep a bottle of melatoninhandy to help fall asleep ... not any more! And waking up is a PLEASURE because I wake up to get ready, have a nice breakfast, and head into the office, not to do some grueling training on a half empty stomach.
So, my philosophy is changing ... we'll see how it continues to go ... ever onward!
Warmly,
Labels: evening workouts, melatonin, running, treadmill
Wednesday, November 12, 2008
What Barack Obama and I Have in Common
Today's Run: 2.9 miles
Run Time: 35:00
Total Miles to Date: 833.9
Thoughts on the Run:
Obama ran for president, and won over half of the popular vote. I run for health. While I don't need a vote, if my platform were a campaign, I'd certain be on the losing side ... 2/3 are overweight, and health issues are on the rise.
We also share a freedom that is precious to me. It pains me to think so many of us abuse that freedom. Lest you think I'm on a soapbox, let me be clear: the pain comes from seeing my own failure sometimes to exercise that freedom in a powerful way.
A radio talk show host was talking about "giving people a break" the other day, and shared how he believes we as humans are meant to overcome great obstacles - that in overcoming, we become who we were meant to be and serve a greater purpose.
I teach in my classes the "big circle, little circle" ... draw a circle ("me") and put a smaller circle inside of it ("motivation") and while that can sometimes fill you, it ebbs and flows. Inspiration is something greater - draw a bigger circle around you and you are "in spirit" and have something greater than the obstacles you face.
While I was running last night I came across the numbers 33:3 and while I'm no numerologist, it did lead me to look at John 3:33 and read, "He that has received his testimony has set to his seal that God is true."
What a powerful thought in this day and age when people are trying to ask us to forget Christ on Christmas and run campaigns to "be good, not godly."
Look, I'm not here to judge. God's greatest gift was free fill and if you choose to be atheist, it's definitely not my place to judge. I love you as I love all of our brothers on this planet, but get your own holiday and don't try to take mine.
Anyway, I came home after a prayer meeting and lovely dinner with my family. It was 8:00pm and my workout clearly had not been done. Already the little excuses were seeping in.
See, this is what I mean. Freedom. Freedom to choose to live healthy when so many others don't have a choice. And here I am, blessed, with more than so many, trying to talk myself out of 30 minutes. 30 minutes to be consistent and healthy, 0.2% of my week and I'm fretting over it!
Something has lit a fire. I'm in the bigger circle. I didn't like it. I didn't think I wanted it. But I sucked it up, changed clothes, ran my 3 miles and ended up loving it.
How precious freedom is!
God bless,
Run Time: 35:00
Total Miles to Date: 833.9
Thoughts on the Run:
Obama ran for president, and won over half of the popular vote. I run for health. While I don't need a vote, if my platform were a campaign, I'd certain be on the losing side ... 2/3 are overweight, and health issues are on the rise.
We also share a freedom that is precious to me. It pains me to think so many of us abuse that freedom. Lest you think I'm on a soapbox, let me be clear: the pain comes from seeing my own failure sometimes to exercise that freedom in a powerful way.
A radio talk show host was talking about "giving people a break" the other day, and shared how he believes we as humans are meant to overcome great obstacles - that in overcoming, we become who we were meant to be and serve a greater purpose.
I teach in my classes the "big circle, little circle" ... draw a circle ("me") and put a smaller circle inside of it ("motivation") and while that can sometimes fill you, it ebbs and flows. Inspiration is something greater - draw a bigger circle around you and you are "in spirit" and have something greater than the obstacles you face.
While I was running last night I came across the numbers 33:3 and while I'm no numerologist, it did lead me to look at John 3:33 and read, "He that has received his testimony has set to his seal that God is true."
What a powerful thought in this day and age when people are trying to ask us to forget Christ on Christmas and run campaigns to "be good, not godly."
Look, I'm not here to judge. God's greatest gift was free fill and if you choose to be atheist, it's definitely not my place to judge. I love you as I love all of our brothers on this planet, but get your own holiday and don't try to take mine.
Anyway, I came home after a prayer meeting and lovely dinner with my family. It was 8:00pm and my workout clearly had not been done. Already the little excuses were seeping in.
See, this is what I mean. Freedom. Freedom to choose to live healthy when so many others don't have a choice. And here I am, blessed, with more than so many, trying to talk myself out of 30 minutes. 30 minutes to be consistent and healthy, 0.2% of my week and I'm fretting over it!
Something has lit a fire. I'm in the bigger circle. I didn't like it. I didn't think I wanted it. But I sucked it up, changed clothes, ran my 3 miles and ended up loving it.
How precious freedom is!
God bless,
Labels: barack obama, freedom, running, treadmill
Wednesday, March 07, 2007
Are Vitamins Killing Us?
Today's Run: 5.0
Run Time: 55:51
Total Miles to Date: 404.5
Thoughts on the Run:
First, pop the champagne bottle - 4 centuries, baby! That means 400 miles I've logged ... pretty exciting.
I'm happy that I am getting volume up during the week as well, it is very important. The ING Georgia Marathon is only a few short weeks away ... I'm getting very excited.
I had a great run this morning. I was rushed for time so easiest was to toss on some shorts and hit the treadmill. Did 5 miles at a steady 11-minute pace. It was a short, easy run, but I have to put it in perspective: several months ago, these were my "long" runs so I'm thankful for how far I've progressed. I feel VERY prepared for the upcoming season.
I just received my shirt order ... I had a custom shirt made. The front shows my before and after, and the back shows the cover of my book, and both sides have the link to the website for Lose Fat, Not Faith. 15,000 people are in the race, and I'm excited to show where I've come from and where I'm going while I pound the pavement for 4 - 5 hours.
I've got a busy and productive day ahead, so I'll keep this short. I've heard and read a lot about concerns over multivitamins. As you may well know, I take a pharmaceutical grade multivitamin every day along with my wife and daughter (my son has moved out, so I can't vouch for him). I also independently represent a supplement company, so obviously there are two reasons why I follow vitamins closely. If I were to find out they are somehow dangerous and not as beneficial as I believe, I'd toss them right away and close down shop. However, I have not yet found that to be the case. I threw together a quick article about the supposed dangers of multivitamins that might give you a little more information than you found in some of the articles I've read online lately.
Anyway, enjoy - I'm doing 10 tomorrow, 5 either Friday or Saturday, and then 20 miles on Sunday. It'll be a fun week!
Warmly,
Jeremy Likness
Run Time: 55:51
Total Miles to Date: 404.5
Thoughts on the Run:
First, pop the champagne bottle - 4 centuries, baby! That means 400 miles I've logged ... pretty exciting.
I'm happy that I am getting volume up during the week as well, it is very important. The ING Georgia Marathon is only a few short weeks away ... I'm getting very excited.
I had a great run this morning. I was rushed for time so easiest was to toss on some shorts and hit the treadmill. Did 5 miles at a steady 11-minute pace. It was a short, easy run, but I have to put it in perspective: several months ago, these were my "long" runs so I'm thankful for how far I've progressed. I feel VERY prepared for the upcoming season.
I just received my shirt order ... I had a custom shirt made. The front shows my before and after, and the back shows the cover of my book, and both sides have the link to the website for Lose Fat, Not Faith. 15,000 people are in the race, and I'm excited to show where I've come from and where I'm going while I pound the pavement for 4 - 5 hours.
I've got a busy and productive day ahead, so I'll keep this short. I've heard and read a lot about concerns over multivitamins. As you may well know, I take a pharmaceutical grade multivitamin every day along with my wife and daughter (my son has moved out, so I can't vouch for him). I also independently represent a supplement company, so obviously there are two reasons why I follow vitamins closely. If I were to find out they are somehow dangerous and not as beneficial as I believe, I'd toss them right away and close down shop. However, I have not yet found that to be the case. I threw together a quick article about the supposed dangers of multivitamins that might give you a little more information than you found in some of the articles I've read online lately.
Anyway, enjoy - I'm doing 10 tomorrow, 5 either Friday or Saturday, and then 20 miles on Sunday. It'll be a fun week!
Warmly,
Jeremy Likness
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