Double Run

Time: 37:25
Distance: 5 miles

This evening after picking up my computer from OK Runner and spending some quality time at Starbucks I went for a run around dusk. I was planning on running the loop around the elementary school over to the Irving Middle School to run on the grass, but I happened to run into Lauren Watson who is on the women's XC and track teams at Oklahoma. We had a nice chat and got in some easy miles. She is here for the summer and is putting in mileage for the XC season. Again this run was time on my feet just to loosen up.

I am now currently eating Oriental flavored ramen and drinking a Bud Light. Did someone say classy? What exactly is Oriental flavor? Where is the Orient? Is that politically correct?

The Olympic Trials resume this evening with the women's 3k steeple semis and the finals of the 800m and 5k. Should be some good stuff. My buddy Jake Arnold who I went to high school with is currently sitting in 5th place with the 1500m to run. He will have to make up close to 500 points to make the team, which, unfortunately, doesn't seem likely.

Morning Jaunt

Time: 73:13
Distance: 10+

This morning I got to run with Scotty D after a relatively uneventful flight back from Cali last night. Everything went smoothly and I almost got to grab a few pints with Owen in Salt Lake City... except his flight was delayed and they don't serve pints. Well maybe they do, but in my mind they don't. Dizzle and I ran around the streets near campus with using no particular route. Both of us were a bit sore/stiff from our long runs yesterday, but we were both just trying to put time on our feet. I will probably double this evening as I have nothing better to do.

Week in Review

Time: 562:01
Distance: 83 miles

Good week of training capped off with a solid long run. Now that I'm at the end of June I can officially start training properly. My initial goal was to start the real running come July 1st. I will still hold to that goal despite putting together some weeks of 75+ miles. I would like to keep my runs about the same for the next month averaging 75-90 miles per week before jumping to over 100. The long run will be an important aspect that I will need to practice taking water and nutrients.

Sacramento American River Parkway II

Time: 115:13
Distance: 18 miles

Started from Tara's house and ran the 10 minutes to the American River. I deliberately ran off the levee to the 10.5 mile mark and started taking splits of: 3:30, 6:37, 6:32, 6:30, 6:27, 6:23, 6:18, 6:18. Stopped at the 18 mile mark (7.5 miles along the bike path out) where a water fountain was conveniently located. After a light stretch and some drinking of some water I began the trek back. If I had a Gu packet with me I would have definitely used it, but I didn't so I continued on. The splits on the way back were: 6:09, 6:08, 6:06, 6:04, 5:59, 5:59, 5:51, 2:59. I considered asking some of the bikers if they had any Gu, but I didn't. I stopped around 14 mile mark and got some more water. I wasn't particulary parched but I didn't want to crash out on the bike path.

I'm pleased with how I was able to drop the pace without putting in too much effort. I just let the run come to me and wasn't pressing at any point. The legs eventually fell into a rhythm on the way back where I couldn't run much faster but it wasn't hurting that bad. The run is the longest I've gone in quite some time.

Sacramento American River Parkway

Time: 80:13
Distance: 12 miles

Woke up this morning relatively early but didn't get out the door until 7:30 am. I started at my cousin Tara's house and ran toward the river. I luckily remembered the most direct route that goes through the neighborhoods and pops out near the 10.5 mile mark. Once I hit the bike path I chose to go right (west?) until the 40 minute mark. Since it took about 10 mins to get the the bike path I was able run run a little over 4 miles on it before turning. On the way back I decided to start taking splits of 6:13, 6:15, 6:00 (this was short), 6:20 (this was long), 3:02.

Felt ok but not great after my day off. My right hip was a bit stiff and I stopped and stretched it a couple of times during the run. There were a lot of bikers out along the path and many runners too. When I got back to the house I made sure to stretch out well.

Going back to Cali...

Time: 0
Distance: 0

This morning I was up early to miss my flight back to Cali. My cousin is getting married tomorrow in Sacramento so I am coming home for the first time since Christmas. I scheduled today as an off day to recover from the last few weeks of training. Although, I had to run from my gate in Terminal C to Terminal A at the Phoenix airport. I started out with a brisk walk and ended up running about a half mile to the gate... the legs felt good though.

Upon arriving at my other cousin's house I was put to work out in the yard in preparation for the wedding. After some light manual labor we called it a day. Gus would call it cross-training.

Tempo Work

Time: 102:47
Distance: 15-16 miles
Map

This morning I ran through campus to meet Scotty D for a tempo run starting at Imhoff and Pickard. After a warm up of 27:37 we decided to get to work using the loop I have used in the past. The map shows a 5 mile version of what we did, but we basically did the same 4 mile loop twice. Ran north on Pickard (1 mile), left on Lindsey (.25 miles), south on Berry (1 mile), left on Imhoff (.5 miles), south on Chautauqua (.5 miles), turn once you hit Hwy 9 back to Imhoff and Pickard (.75 miles).

Target: 8 mile tempo at a pace faster than 6 mins. No real target in mind.
Splits Loop #1: 5:59, 1:24, 5:40, 9:55 for 4 miles in 22:59.41.
Splits Loop #2: 5:29, 1:21, 5:35, 9:44 for 4 miles in 22:10.58 and 8 miles in a total of 45:09.99.

I felt pretty good until 6.25 miles. I took the initiative to lead most of the way and tried to keep the pace as steady as possible. Scotty took over around 6.5 miles and I hung on the final 1.5 miles. The weather made it difficult to relax. Despite getting out the door at 7:00 am both of us were drenched in sweat before the 2.25 mile mark. Dizzle's shoes were sloshing with sweat by the time the workout was over. As a whole I'll take the workout as a step in the right direction.

I cooled down to my place in 30:01 nice and easy after jumping into the pool at an apartment complex over by Scott's. Good way to end the workout with a nice dip in the water.

Brookhaven Double

Time: 30:03
Distance: 4 miles

Ran after work on the standard loop that goes through the Brookhaven neighborhood. I made it a touch longer on the way out and stopped at the park on the way in to do some drills. I focused on loosening up my right hip which has been less mobile in recent weeks. This run was basically time on the legs and not completely necessary but since the group was running I got out there.

Long Lloyd Noble

Time: 68:37
Distance: 9 miles

Left the apartment at 8:00 am with Meagan to meet Scotty D along Jenkins. We three headed out to the end of Jenkins past Lloyd Noble and took a right near the C.O.R.C.S. entrance and ran up to Chautauqua. We looped through Dizzle's neighborhood and hook out on Pickard, to Brooks and straight back to the Lodge. Simple and standard loop that usually takes about an hour. Hip was a little tight at the start of the run but felt decent towards the end. I will probably run this evening with the OK Runner group or I might run to the park and do drills.

GT Shape Cutting

Time: 83:08
Distance: 12+ miles

Meagan, Scotty D and I started at the OU track this morning with the GT as our destination. It wasn't too warm nor too windy. We jogged our way out to the track nice and easy in 21:38. After a little stretching and contemplating what Scotty and I were going to do, we got to work. Meagan was instructed to run 8 x 800 in ~3:00 after adjusting for the slower surface and wind, so Dizzle and I decided to cut a shape while she jogged for 400m.

Target: pace Meagan's 800 in ~3:00, launch into a 400m ~75 secs.
Splits: 3:03, 74.4, (67), 2:49, 76.5, (58), 3:02, 74.2, (65), 2:58, 73.8, (68), 3:00, 73.0, (70), 3:02, 71.7, (68), 2:59, 71.5, (71), 2:57, 68.7 for 41:28 total.

Good workout all around. Legs responded nicely. The GT wasn't running particularly fast today, but the wind wasn't too bad. I don't think it had been cut in probably 10+ days and the split marks were difficult to spot, but we made it work. Scotty and I goofed after our first 400 which made the second paced 800 a little fast as we tried to catch Meagan. Other than that the workout went smoothly. After the 400m we would loop back and then pace the 800, so the time between the end of the hard interval and the 800m is listed in (). Scotty ran tough on those 400s which I could respect. It was a little difficult finding the right stride on the terrain. It had been quite some time since I'd been out to the GT.

On the way home we ran through Andrew's Park and spotted a mini-water park that we used to our advantage. We had no shame mingling with the 6 and 7 y/o kids that were having a great time. Although my feet were terribly soaked on the remainder of the 20:02 c/d it was well worth it. Once we got back, I did something that I usually never do and that is stretch. Hopefully it helps my right hip loosen up a bit so I can continue this reckless training cycle.

Norman Loop

Time: 82:00
Distance: 11-12 miles

Met up with Scotty D along Timberdell and we headed out through the neighborhoods off Berry. We had no particular destination in mind as we wandered through the streets and eventually ended up across main by Alcott Middle School. Eventually we looped back on Pickard, took a left on Brooks and departed ways at Classen. I got in a little bit more than I desired but all is well. Legs feel good. Pace was easy. Breathing was recovered.

Week in Review

Time: 573:20
Distance: 85 miles

I got a little out of control this week and ran a bit more than the 60-70 miles I've been shooting for. The legs and body are feeling pretty good so I'll take it at this point. It's been nice running with Scotty D most days and we are looking to grow the group for some long runs.

Bobcat

Time: 102:04
Distance: ~15 miles (seemed longer)
Map

This morning I met Scotty D along Jenkins and we ran out to Cedar Lane to commence Bobcat. Just as we were making the turn from 12th onto Cedar Lane some rednecks in a maroon pickup decided not to give us much room along the side of the road. Dizzle spat in their direction and soon the pickup was roaring back at us in reverse. We were promptly given a run down of every derogatory and explicit names including something along the lines of (Meagan earmuffs), "you pussy queer faggot bitch motherfuckers..." It went on longer than that but we weren't about to break stride. The remainder of the run was pleasant in comparison. I never felt great on the run as my breathing and heart rate seemed elevated. My legs didn't feel too bad, but I was never able to really relax due to my breathing.

A Duck Pond Morning

Time: 85:02
Distance: ~13 miles

Duck Pond

Met up with Scotty D and Jack Tracy at the Duck Pond for an easy run. I'm glad that I was meeting some friends otherwise I might have slept in. Last night around 3 am my roommate apparently decided that the after party would be at our pad. I woke up again at 4:11 am when some girl was crying because it sounded like she was getting sick. Pretty annoying since I was scheduled to wake up at 6:15 am. When my alarm (phone) went off it vibrated behind my bed and fell underneath. In my attempt to snag it, I promptly fell out of bed and onto my dirty laundry basket.

The run went much more smoothly than my first minutes of the day. Last night I had banged my knee when I ran into our table so it was a little stiff starting out. Jack, Dizzle and I ran casually down Jenkins, cut over to Chautauqua, took a left on Timberdell, right on Pickard and ran up to Main St. The legs felt good and the pace was comfortable. We eventually made our way back to the Duck Pond and made a few extras loops before the guys dropped me off at my place and headed around to the starting point.

Drills

Time: 15:20
Distance: 2 miles

After work Gus and I went for a little run. Well, we didn't actually run together but I ran to the park along Brookhaven Blvd. and did some drills while he ran up to the 1.5 mile mark. I focused on form and flexibility. The legs and body don't feel too bad at this early point in the training cycle.

Timberdell Tempo

Time: 77:47
Distance: ~12 miles
Map 4 mile loop
Map 2 mile loop

Met Scotty D near Reeves Park along Jenkins for a little workout to break up the monotony of distance runs. He has a couple loops that he uses in the area when a tempo run is on the schedule. I warmed up 25:14 from the Lodge to Reeves, stretched ever so lightly, did a couple easy strides and got to work. See the maps for the loops we used (I'm going to have to talk to Dizzle about them being a touch short).

Target: 4 mile tempo, followed by a 2 mile effort. Pace wasn't really a concern of ours.
Splits Loop #1: 2:44 (.5 mile), 5:30 (mile), 8:51 (1.5 mile), 13:51 (2.5 miles) for 21:47 at 4 miles.
2:00 min recovery
Splits Loop #2: 2:35, 2:33 (5:08) , 2:42, 2:38 (5:20) for 10:28 at 2 miles.

I felt pretty good the entire time and was comfortable at 5:30 pace. I hope in a few months that I'll be able to run 20 more miles at that same pace. It was another good weather day here in Norman. Weather.com informed me that it was "calm," a reading that is sparsely used. Having a workout partner is quite nice as I am slowly getting back into shape.

Modified Dead Presidents

Time: 85:02
Distance: ~12+ miles

Met Scotty D along Jenkins and we decided to run up towards the GT and along Robinson heading west. My legs weren't feeling too bad from yesterday's 800 workout. The pace today was nice and easy. The weather cooperated another day as well. Not too hot, a little humid and little wind. It's a rarity that the wind isn't blowing over 10 mph here in Oklahoma. We headed back through the neighborhoods and campus before departing at the intersection of Brooks and Classen.

Pickard Repeats

Time: 87:39
Distance: ~13 miles

Scotty D and I left our homes at 7:30 am and headed towards campus. I ran in on Brooks St. and met Dizzle right at the South Oval bus stop before we ventured on to the intersection of Imhoff and Pickard. The total w/u was 26:22 and my legs were feeling somewhat loose. I was wearing the Adizero Tempos for this workout on a surprisingly cool (67 degree) morning with little wind (5 mph). Our goal was to run a few 800s at a decent pace just to introduce a few faster repeats. The workout was rather casual in design which made it less stressful.

Target: 6 x 800 up tempo with a jogging rest.
Splits: 2:36, (2:53), 2:30, (2:20), 2:32, (2:38), 2:27, (2:19), 2:29, (2:51), 2:24 for 28:05 total.

The odd intervals were run north on Pickard which is slighly uphill and in to a slight headwind, the even intervals were obviously the opposite. Our rest after the odds was run to the "For Rent" sign, and the rest for the evens was run to the fire hydrant.

Our c/d was ~33:12 back to our homes and around the campus a bit. I'm pleased with this workout since it was done without any real direction or purpose other than breaking up a monotonous running cycle.

Garbage Loop

Time: 85:14
Distance: 13 miles

Scotty D and I left our respective homes at 10:15 to meet near the corner of Jenkins and Lindsey. It rained, thundered/lightning all morning. I swear the house across the street got lit up around 7:20 am. The crack was unbelievably loud. Once Dizzle and I connected along Jenkins we turned and headed through the middle of campus near Asp before making our way over to Chautauqua and across Hwy 9. We looped past the garbage dump and headed out the road that runs alongside the shooting range. I had never been on that road before and I think it would be a decent location to tempo on.

Scott D and I departed at back at the corner of Jenkins and Lindsey and I headed on to the indoor track to use the facilities. When I came out I noticed that Michael Blackwood and Danny McFarlane were just getting done with a workout. I chatted with Danny about his performances in Europe thus far in the season. Last week he placed 2nd in the 400m hurdles at the Oslo Bislett Games. About a month ago he placed second in the same event in Doha, Qatar. Next week both Danny and Michael are headed back to their nation's championships in Jamaica.

Brookhaven Roads

Time: 35:22
Distance: 5 miles

Flew back to Oklahoma this morning and arrived at OK Runner just before noon. The store was a mess and there were approximately 5 boxes of Asics shoes that didn't have a place on the wall. After a hard day of work that involved watching Tiger Woods win his 14th golf major, I headed out with the group at 7 pm. Carrot Top was absent this evening so I ran with Matt through Brookhaven, down the hill on Rock Creek and into Bob Stoops/Jeff Cummins neighborhood. We ran two loops around the 2 dozen million dollar homes in Norman and headed back to the store.

Week in Review

Time: 440:01
Distance: 62+ miles

I'll take this week of training as a good starting point for the weeks to come. My goal is to finish up the month of June healthy and accustomed to 60-70 miles/week. The legs are doing well, as is the hip. Tom needs to come up with a plan for the MCM that I can get started with in a couple weeks.

Piedmont Park II

Time: 70:02
Distance: 10 miles

Ran from Brooke's to Piedmont Park again mainly because of the Active Oval. It's just that good. Meagan and I took a slightly different route to the park which was quicker than yesterday's. Clearly we wanted to maximize our time in the park and get off the busier Highland Pkwy street. The streets that ran parallel were a nice change of having to deal with Sunday morning walkers (I believe they were Frederica and Drewy?). Once we got to the park we ventured up to the AO and made a few laps before wandering more through the park. Early in the run we set the over/under on the number of Brooks shoes spotted at 9. The contest started slowly but by the time we left Piedmont Park our tally had grown to 8 and I spotted a GTS about a mile from Brooke's.

The legs felt fine and I'll take running easy until the end of June.

Piedmont Park

Time: 75:02
Distance: 10+ miles

Active Oval in Atlanta's Piedmont Park

Started out at Brooke's condo with Meagan and jumped on the Freedom Trail with Piedmont Park as our destination. The Peachtree Road Race 10k used to end in the park but since the city has been experiencing a drought, city officials decided that 50,000 people on the grass wouldn't be ideal for keeping things green. Our route took us through the Virginia-Highlands neighborhood and down to the park where we discovered the "Active Oval." The AO was a crushed gravel loop that we estimated to being 1000m long. It would be an ideal setting to run 1k repeats or tempo. Meagan will have no excuses for not running 3:00 at the Marine Corps Marathon.

After running a couple loops on the oval we headed back up to the Highlands and finished up with an anal 90 seconds of running around near Brooke's place. Though Piedmont Park is not as big as Central or Golden Gate Park, it has some good loops and is pretty. I enjoyed watching the "bootcamp" participants being forced to run up and down the stone steps all throughout the park.

Freedom Trail

Time: 50:09
Distance: 7 miles



Ran with Meagan from Brooke's apartment to the Freedom Trail bike path that runs through Atlanta. We ran past the Jimmy Carter Library and Museum and on to Candler Park (see photo). The trail gently wound through a few of Atlanta's neighborhoods that were much more mature than I expected. At one point we got to within a mile of Emory University along Ponce de Leon Ave.

The pace was easy but I was sluggish at the start. Somewhere around 35 mins I started to feel good and the rest of the run was fine. The hills were a nice change from Oklahoma's flat terrain. We finished up back in front of Brooke's and got ready to look at apartments before going to The Flying Biscuit Cafe where they have pretty tasty brie, carmelized onion and asparagus omelets.

Long Lindsey

Time: 90:52
Distance: ~13 miles

Scott D met me over at my place for a medium long run. We headed out to Lindsey and ran due east until we hit 84th St. It was a relatively cool morning with the sun hiding behind some clouds. The wind was blowing softly out of the south which made for an acceptable annoyance. I was glad to get out there and for Scotty D making me add on the anal 4 minutes once we got back near the Lodge. My legs were feeling pretty good by the end of it. I didn't feel the need to split any of the miles out on the run, but soon I'll become more aware of maintaining a more focused pace.

After the run Scotty drove me to the airport and I headed off to Atlanta to meet Meagan and her friend Brooke.

Campus Loop

Time: 33:45
Distance: 5 miles

Ran from the Lodge in towards campus, turned on Pickard and came back Boyd. It was a fairly standard and uneventful run. Good stuff.

Shakeout and Drills

Time: 15:02
Distance: 2 miles

Ran from OK Runner to the little park and did some drills in order to increase flexibility and strength. I was actually a little sore and tired by the end of it.

North Base

Time: 75:02
Distance: 11 miles

Ran with Scotty D this morning after we both left our respective houses at 7:30am and planned on meeting along Jenkins. We then headed out towards the GT but remained on the roads on North Base. It was rather cool this morning after and the wind wasn't too extreme. The pace was casual and the streets were busy. I was glad to get in such a "long" run. It was my best effort in recent weeks.

Brookhaven Loop

Time: 30:07
Distance: 4 miles

Ran from the OK Runner store on the evening loop that the group does. I wasn't feeling particularly great so I opted for only 4 miles. I had to run around the parking lot for an extra 4 mins until I hit 30 mins. Meagan and I were going to run this morning but it was raining, and apparently she melts. We cross-trained instead.

Week in Review

Time: 455:00
Distance: 63 miles

Decent week of training as I start to get back into things. I'm going to run the Marine Corps Marathon in October so the goal is to be training well by July 1st. Until then, I'm just hoping to get the body used to 60-70 mile weeks. The hip feels good other than being really tight on both sides.

Lake Draper

Time: 60:01
Distance: 9 miles

Ran with Meagan out at Lake Draper in what was supposed to be a 12 miler. It was terribly windy when we started out from the parking lot and onto the trail that runs along the lake. When we got to the end of the trail I gave her three options:

1. Run back the same way we came
2. Run around the entire lake on the road
3. Run back to the parking lot with the wind at our backs

She chose option 3 and soon we were back at the parking lot and on our way home. Pace was easy.

HealthPlex 5k

Time: 55:58
Distance: ~9 miles

W/u 18:24 with Scotty D on the course nice and easy. There was a warm breeze out of the south that was probably around 20 mph. Since my fitness isn't anywhere close to being sharp, I planned to make the race as short as possible which entailed sitting off Mr. Downard for as long as possible. He took the pace out and ran tough into the wind with Jason Larabee and myself drafting behind. Around 3k I started to fall off and told Dizzle to "enjoy the beer" b/c I was done. Finished in 16:25 to Scott's 16:00.

C/d 21:09 with Scott, Jason and Daron out Tecumseh.

Shakeout and Drills

Time: 15:25
Distance: 2 miles

Jogged from OK Runner to the little park off Brookhaven Blvd in order to loosen up for this HealthPlex 5k tomorrow. I just wanted to get a little flexibility in and stride out a couple times before racing. Legs feel decent. No pain in the hip.

Money in the Bank

Time: 46:16
Distance: 7 miles

Ran from the Lodge to the Bank of America on Main Street to deposit a couple checks. I arrived at the bank in 23:59 and had to hurry back in 22:17. It felt decent to pick up the pace slightly. I may run a 5k road race tomorrow b/c there is a $150 purse.

Windiest Run Ever...

Time: 30:06
Distance: 4 miles

Ran from the store on a day that the ringer was constantly going off to signal a customer had walked in, which means it was ridiculously windy. There was probably a 30-40 mph breeze out of the south which made heading out really hot and coming back miserable. I wanted to get in 35-40 mins but after being sandblasted I decided 4 miles was enough. Gus and I both decided that this was the worst wind we had ever run in.

Campus Loop

Time: 28:55
Distance: 4 miles

Ran from the Lodge through campus, turned on Elm and came back Boyd. Nothing exciting. Pace was easy. Legs are becoming more used to the routine.

Brookhaven Roads

Time: 42:03
Distance: 6 miles

Ran in the evening after work from the store down to Bob Stoops neighborhood and back. I made a few loops around the neighborhood circle before heading back to the store.

Brookhaven Double

Time: 30:07
Distance: 4 miles

Ran in the Brookhaven neighborhood after work with Gus. Just went an easy half hour to put a bit more time on my feet. Don't fully remember the run but we headed over to Louie's afterwards for dinner.

Campus Loop

Time: 33:49
Distance: 5 miles

Ran from the Lodge on the loop that heads through campus, turns on Pickard and comes back Boyd. Nice and easy pace. Already pretty hot and windy. Just wanted to put some time on my feet before heading to work.

Training Zac T

Time: 91:08
Distance: ~10+ miles

On Sat. a man came into OK Runner and had interest in qualifying for the Boston Marathon. He said that he had run the OKC Marathon in about 3:35 and that he needed to run 3:10. I came up with a tentative training program and we decided to meet today for a little tempo effort. We met at the OU track and jogged over to the corner of Lindsey and Pickard in 10:07. I had planned for us to do a 5 mile effort @ 7:45 pace or so...granted it was 90+ degrees with over 75% humidity. Not a great day to start.

2 x 2.5 miles, 1 x mile:
Splits of 8:26 at 1.25 miles (too fast, my fault), 9:11 for next 1.25 miles, 17:37 total for 2.5 miles.
(3 mins recovery)
Splits of 1:44 at .25 miles, 9:37 for 1.25 miles, 7:09 final mile, 18:32 total for 2.5 miles.
(12:33 recovery)
7:31 final mile

Cooled down back to the track 8:01.

Jogged back to the Lodge in 13:43.

Morning Shakeout

Time: 21:12
Distance: 3 miles

Ran from the Lodge to Irving Middle School and ran around the grass field perimeter before looping back on the road. Just wanted to shakeout the legs for a very easy workout this evening with someone who asked to be trained by the store.

Starting Off

Time: 66:02

Distance: ~9-10 miles

Good to be back in some capacity. I from Campus Lodge out to Sutton Woods, ran two laps around the 1.5 mile trail and then home. I ran the first two miles in a relaxed 13:51 and got the bright idea that it would be cool if I could run the last two miles 2 mins faster. I stopped at the water spigot to cool off on the way into and out of Sutton. The weather was warm but not unbearable (80s with some humidity). Once I hit the 2 miles to go I picked up the pace drastically. Roughly 4 mins into the effort I was thinking this was a dumb idea but I pressed on. I'm not sure where the mile mark was but I'm guessing I ran around 5:15-5:25. Knowing I was potentially f'd I backed off and cruised in to finish the last couple in 11:01. It felt good to turn things over a bit, but I'm a long ways off being truly fit.