Monday, February 28, 2011

Status Check Time

Okay, I am back from Disney and I have 7 weeks to go until Boston. Where do I stand?

That's a really good question. Let's review the last few months.

December was filled with a lot of aerobic miles topping out in the low 80s – long runs at 16 miles – with a recovery week the last week of the month. January was much the same with the mileage starting to creep into the low 90s – long runs at 18 miles with some hill work and tempos and again the last week of the month was a recovery week. February was pushed the mileage into the mid-90s – long runs at 20 miles with more hill work, more tempos, and several long interval sets. I finished the month off with a recovery week which coincides with a little trip to Disney.

I like getting out of Charlotte for a few days and traveling to some place warm. Typically, Orlando is nice this time of year. Although, I will say that the walking is tough on the legs and feet. One would think that running would allow me to cruise through Disney fairly easily and to some extent it does. But to a different extent, I am not use to walking and standing all day. Running does little to prepare me for the walking and standing. Thus, at the end of a long day I am ready to set down.

One thing that I do like is access to the Disney pools. The best that I can tell they heat their pools slightly. So either after my run in the morning or after spending all day at the park or both, I would take a little swim. I will compare it to a massage because it feels good. Also I found that I like swimming at night in a pool. I don't know why but I do.

So while it was a recovery week for me, I still ran 80 miles and probably walked another 20 miles. Funny, sometime as long as I keep moving I don't really feel tired until I set down. Then, it hits me. That is kind of what happened yesterday during my long 20 mile run. After just a few miles, it kind of hit me. I thought about cutting the run short, but instead I knew this was exactly how I was going to feel (mentally and physically) in the late miles at Boston. Instead, I pushed on and finished out the entire twenty miles. My legs hated me for the workout, but the mental toughness that comes pushing through it will serve me well at Boston.

So after taking all of the above into consideration, I am pretty happy with my progress to date. I have 4 more weeks of hard training and 3 weeks of taper – giving me 7 weeks to tweak and tune the final adjustments.

Am I on target for a 2:30 something at Boston? I don't know for sure but I hope that I am. The true test will be when I step to the line and head off. Then, about 15 miles I will know for sure what kind of day it will be.


 

Thoughts from the Cool Down Runner

Saturday, February 19, 2011

16 mi + Valentines 5k + 1 = 20 miles

Earlier in the week Mike sent me an email that he was thinking about jumping into the Valentines 5k in Denver, NC. I responded that I needed to get in 20 miles but I was open to doing 15 miles plus the 5k and then 2 mile warm down.

I then emailed Jeff to see if he wanted in on the plans. He was but only part. He wanted the early miles. So we agreed to meet at the Cowan Country Club this morning.

7:15 we headed out and put in 12 miles. We arrived back around 9 AM. Mike and I then dropped some clothes at our cars before heading out to review the 5k course.

The course was pretty tough. It starts on grass for a quarter mile before shifting to the road. From there it follows the road before cutting through one yard and on to the golf course path. We followed the path before cutting back into the neighborhoods.

We popped out on the roads before circling through another section of neighborhoods and then finishing back at the Country Club.

The first mile is pretty flat and quick, but the next two miles have some tough rolling hills.

My opening mile was 5:54, followed by 6:04 and 6:01. My Garmin measured the course at 3.11 so I would say the course was fairly accurate

Mike and I had pretty different plans for the race. He was in for attacking right from the gun and it showed. He ran the first mile in 5:15.

I really just wanted to run a controlled and aerobic race. And, I pretty much accomplished it. Never during the race did my breathing feel out of control. More so, my legs were just dead tired. With 95 miles running and 81 miles riding hadn't left much in the tank.

On the topic of tempo run races, I have never been a huge fan for one simple reason. When someone beats me, I never wanted the excuse to be that I was "tired".

However, I might just being coming around to changing my mind. I am smart enough to understand that there many advantages to using a race as a tempo run. The single biggest advantage is having other runners for company.

The other thing I like is having water and snacks after my run and the free massage was a big perk.

One of the interesting attributes of this race is that during the awards, they a couple of unique awards. Each woman gets their award plus they get a beautiful flower. This is really a nice thing to do for the ladies on Valentine's Day. The other nice thing is that they give a couples award. They use the couples combined times to determine the winners. I am always up for team competitions so next year if there are any ladies out there that want to team up, let me know.

For those that are interested in seeing a first person video of the race, I have embedded the video as well as provided a link for the people reading this on face book. You are seeing the raw footage and sound. Mike sent me a link to some nice video editing software which will allow me to produce some nicer video in the future.



 

Thursday, February 17, 2011

Sometimes you need to follow the signs

This morning, I had this nice workout planned at Mc Alpine with Megan but suffice to say, it didn't happen. Let me back up a little and explain.

Since last Saturday after Mike and I finished our tempo, I have had this tightness in my Achilles. But a little tightness never stopped anyone from running or at least it doesn't stop me. It is one of those things that we all struggle through.

Then, work was really busy all day yesterday and into the evening. I got away for a couple of short breaks for a ride and run but otherwise, I was glued to my computer.

When I finally got in to bed, I forget to set my alarm to meet Megan. I just wasn't thinking or was probably thinking too much about work.

Then, I woke with a start this morning and looked at the clock. The realization set in that there was no way to make it across Charlotte for a run.

I resigned myself to just running from home. So I stretched quickly and strapped on my heart monitor and Garmin. Then, I headed out the door.

Standing at the curb, I tried turning on my Garmin. But I didn't have any luck. My Garmin wouldn't turn on. I think the frustration just about got the better of me. Now, my Garmin was broken. I headed back inside. I pulled out the charger and attached it to the Garmin. Sure enough, the Garmin read that it had "0" charge. I guess when I finished my ride on Tuesday, I didn't turn it off.

So I tried looking around for another watch to do my workout, but couldn't find one.

At this point, I finally accepted the fact that I just needed an easy day. The signs were all there. In every direction that I turned something was turning me away from doing this work out.

Maybe the running gods of above were telling me that I need a recovery day; I don't know.


 


 

Thoughts from the Cool Down Runner

Wednesday, February 16, 2011

The Bear

"The Bear" is a race that has been on my radar for several years now. I have always contemplated running it, but because the race date falls on a Thursday evening, I could never get the logistics worked out.

This year, I decided that I was going to make an all out effort to run it.

To meet my first goal, I needed to register before the race reached its capacity of 700 runners. Yesterday, I inputted my credit card number and this morning, I got an email saying that I was "rookie" Bear participate.

I will not be the only runner from Charlotte going. I saw that Stan has once again accepted the challenge. Mike B is also planning to check this off of his bucket list.

As for me, my goals are simple from here on. I would like to break 40 minutes. But if this isn't possible, I would at least like to live to tell about it.

Besides, I have heard stories that it is faster to walk to the top than run. I guess we will find out. I plan to share a first person documentary of my journey to the top.


 

Thoughts from the Cool Down Runner

First Group Ride of the Year

I am not big on riding outside when the temperatures drop past a certain point. Fortunately, the last few days, the temps have been quite nice.

Yesterday, I ventured up to the business park. Tuesday evenings in the early spring tend to bring out a large group of riders. I was about 5 miles into my ride when I spotted a large group starting form. I immediately rode up and jump on to the back.

Riding in groups on the back is like holding the end of the rope. As long as there is a study tug everything is fine and I get pulled along. But when someone starts to whip the rope, I am the last one to feel it and it is a dig deep time to hold on.

The Group kept growing in size as we picked up people of with every lap. Sometimes, I would be riding on the inside next to curb trying to hold a true line. Screw up and tons of people go down. The next lap, I would be on the outside. Other laps, I would try to move toward the front. I try to never get on the point. These guys ride a lot and could swat me away at anytime.

Besides, I would rather be known as safe rider "Welcomed" into any group ride.

The group got large enough that we were pushing out into the traffic lane going down the hill. This is the section where I have the hardest time holding. I looked down at the cadence on my Garmin and it read 110 RPM. And, I was still being gapped. I guess I could have switched over to the big ring, but I decided to save it for another day. The high cadence is good for running and extra cardio doesn't hurt either.

For the ride, I finished 20 miles and rode at about 19 mph.

I ride two more days this week: Thursday and Friday. If you are in the business park area, let me know.


 


 

Thoughts from the Cool Down Runner

Back to the hills

After a week away from any time of specific hill workout, I was back running my hard up – recovery and hard down – recovery workouts. Is it making a difference, I honestly say I don't feel any different nor do the workouts feel any easier. Sometimes, it is just about believing in the plan and executing. This is what I am doing now.

After my 12 mile run/hill workout it was off to work for the day. When I finished up work and stepped outside, the weather was perfect for riding. I couldn't let just a nice day pass. Pulling my bike off the trainer, I headed out the door for 20 miles. The ride was a solo effort but it was just what I needed.

Then, it was off of another 4 mile run to finish of the day's brick workout.

Believe in the plan, believe in the plan, this is what it is about.


 

Thoughts from the Cool Down Runner

Monday, February 14, 2011

Wintertime Hydration

What makes this post somewhat ironic is that I wrote about this particular topic last summer. With the temperatures in Charlotte reaching into the 90s for an extended number of days, everyone was advised to drink water, drink water, and drink more water.

Of which, I am total agreement. But I went on to suggest that we should all continue drinking water even during the winter months. In the summer, people drink water to rehydrated, but I think more so they drink water to cool their bodies. This cooling effect is not as recognizable during the winter months and therefore people don't tend to drink as much as they should.

I have to admit; I didn't follow my own advice and rehydrated as frequently as I should have.

It all started Wednesday of last week when I woke up. I looked at the ceiling and the entire world was spinning. Clearly not what I normally expect when I get out of bed in the morning. So I closed my eyes thinking it would stop; it didn't.

But after a few minutes things did settle down so I attempted to get out bed. I don't have any video of my walk but all I remember is that the walls seem to be leaning sides and I was reacting to what I saw accordingly.

After about 10 more minutes, everything felt better and I was moving better. At least the walls were now 90 degree angles to the floor and not 45 degrees.

After going through my standing stretching routine, I got out my mat and foam roller. Lying back on the mat, I looked up at my ceiling fan and once again, the world started spinning. I turned over and looked at the floor. It helped – a little.

So once I was back on my feet and moving; I felt a little better – not great but better.

At this point, I was not really sure what was going on. I started reflecting on the past few days. Then, it hit me. I hadn't been rehydrating enough. I went and weighed myself and "wow", I was way under my expected weight for where I wanted to be at this point in my training cycle.

I poured in the water. Wednesday evening my run was tough. I drank more water – lots more. Thursday, I felt better but at times I still felt dizzy. Friday, there was still some dizziness. I could feel it in the pit of my stomach.

The dizzy feeling didn't really go away until sometime Sunday afternoon.

Certainly, I learned my lesson. I am now keeping a water bottle within arm's reach at all times.


 


 

Thoughts from the Cool Down Runner

Saturday, February 12, 2011

Video from our tempo run

This morning I met up with Megan, Mike, and Tim for a few miles out of the Business Park. Megan and Tim joined Mike and I for the first 11 miles and then we headed back out for an 8 tempo run.

Just as we were finishing the 1st 10 mile segment we saw Nathan and Derrick finishing up their run. I wish we could have all hooked up but sometime things are just not too be. I am sure those two had a fantastic run.

As for my 8 tempo, well, I didn't tempo the full distance. I had switched out to a pair of Brooks racing flats. My thought process was that I needed to get the feel of the shoes before toeing the line at Boston.

The trouble was that I didn't feel good even in the first mile. My legs were struggling and each hill, I had to work hard to just stay with Mike. And to Mike credit, he wasn't lowering the boom me. He was running 6:30 miles. After about 4 miles, I let him go. I realized I wasn't doing my legs any more good to keep pushing. After all, I just did an 8 mi tempo on Thursday with Megan so 2 – 8 mile tempos in three days is a little over the top for a 46 year old runner hitting 90+ miles this week. Maybe it was just experience talking, but today, I knew that I needed to roll out of it and just finish the run.

For those that are interested, I thought I would share some video from our tempo run. From a pace perspective, we were running about 6:30 miles. Mainly, there was a lot of me following along behind Mike. I kept the video rolling until Mike disappeared out of sight – somewhere close to 6 miles into our tempo.

Everyone should try capturing video while running. I never realized how much I bounce up and down. This is certainly not the way it looks visually to me but according to the camera, I do bounce a lot.


 

Thoughts from the Cool Down Runner

Friday, February 11, 2011

Running the Sahara - Documentary

Over the past few days, I have been watching the documentary "Running the Sahara" which chronicles the travels of Charlie Engle, Ray Zahab, and Kevin Lin embark in Africa. The documentary covers their run from the Atlantic Ocean to the Red Sea.

Now that I have typed my topic sentence written above, I am wondering how to share the rest of what I think about the documentary.

Some parts of the documentary were inspiring. I think the efforts they made to connect with the people along the journey good and especially, when they took time to interact with the children.

But these few shots seem to be interspersed with miles where it was downright painful to watch. Now, I have watched the movie about the Badwater run. And, I also want to add that I have never run 50 miles in one day let along trying to run 50+ miles for over 100 days. So I am sure after a certain amount of time fatigue really becomes a factor. But, there was the physical and mental torture taking place not only on the runners but their support crew as well. I mean I can run from North Carolina into South Carolina and be reasonably sure that I will not get arrested – let alone shot. It seemed like with each peak, valley, and border crossing their travels could have ended less than nicely. All in all it left me wondering if the journey was actually worth it.

Would I recommend watching the document, yes – if you are a runner and if you want to see how far a man can push himself and keep going.


 

Thoughts from the Cool Down Runner


 

Thursday, February 10, 2011

No Snow – just another solid tempo run

The weatherman was predicting snow to hit Charlotte this morning. Running in snow is okay. Running a tempo in the snow is well, not something that I like doing.

Fortunately, the weatherman was only partially correct and the falling snow was just enough to enjoy.

Normally, my tempos have been run on a rolling hill course, but today, I ventured across Charlotte to the McAlpine Greenway. I figured I had better start enjoying it before they lay down that long black strip of asphalt.

Megan came out to join me. We headed out for mile warm up from Old Bell and then circled back so that we could start our 8 mile tempo from Old Bell.

Going with only a mile warm up is tough for me. My body needs the extra miles to get the blood flowing. Thus, the first couple of miles I felt like couldn't get enough oxygen into my lungs.

Then around 2 miles things started simmer down. My breathing settled down and I was finally able to relax and feel smooth. The bridge heading toward Margret Wallace was a little tricky. Snow covered boards are pretty slick so I ended up tip toeing across.

We made the turn along Harris Blvd and head back. Margret Wallace was clear of traffic. The bridge boards hadn't changed. Megan said that she was going to stay with me for another mile, but she kept hanging on. Tough girl.

Checking my heart rate with a mile to go, I still had about 10 beats to give. Even thou, my legs felt died and my arm felt like they were tying up, I tried to push through it.

We closed off the 1st 4 miles in about 25 minutes and the 2nd 4 miles in a little over 24 minutes.

It was a nice effort and I felt solid but tired at the end.

I will have to school Megan one thing. Don't read out the splits to me. I let my heart rate and breathing dictate the difficult of the effort. I only bring the Garmin along to tell me how I did afterwards. I do it this way so I never attempt a workout that is over my head or to put it another way – beyond my current conditioning "says the teacher to the grasshopper" LOL


 


 

Thoughts from the Cool Down Runner

Wednesday, February 9, 2011

Do you like running up stairs?

In prior life, I practically lived on the stair master at the "Y". It didn't seem enough to just go out and run hills, but I needed that extra satisfaction of pounding my quads in to oblivion.

Thus any article related to stairs for one reason or another has always interested me. I remember reading an article about people out west running up this long rail road grade where the rail road ties were like steps. It always sounded like a good way to totally destroy the quads and make the lungs burns.

Then, there is the run up the Empire State Building. I can just image dying on that climb. At least, there is the elevator to use on the way down.

Around Charlotte, there really isn't something like it. I am excluding both Morrow Mt. and Spencer Mt. I have run both and survived both.

That is until now - Race to the Top. On March 26th '11, they are having a race to the top of the Duke Energy Building. Runners or in this case, I guess you could call them climbers must endure the huge number of steps required to climb 49 floors. There is a limit of 500 people. The cost is $35 dollars.

If it wasn't for the CRC 5k Relay and the Boston Marathon being a couple of weeks down the road, I would give this go. I think just the experience alone would be worth the cost. And who really cares how I reach the top which I am sure would include using my hands as I would most likely be crawling and in total oxygen debt.


 

If anyone is doing this run/climb, let me know. I would be interested in know how you train for it.


 


 

Thoughts from the Cool Down Runner

Shires of Vermont Marathon

Recently, an email arrived in my inbox about a marathon in Vermont. Receiving a race "fyi" is nothing new. My email address must be on every race director's list in the US and a few foreign countries. Normally, these emails get dismissed to my deleted folder and I move on. After all, I cannot run them all as much as I would like.

But this one cut my eye for obvious reasons. The word "Shires" was in the title of the marathon - Shires of Vermont Marathon.

This got me thinking. How nice would it be to have run a marathon named for me? That is unless I want to change my name to "Thunderroad" or perhaps "OBX". I guess, I could change it to "Boston" or maybe "New York City", but in this case, it is work that I don't have to do.

I checked out the date of the race – May 15 so it is a few weeks after Boston.

Anyone interested in journeying up to Vermont in the middle of May? I have been giving it some thought.


 

Thoughts from the Cool Down Runner

Tuesday, February 8, 2011

Paving Mc Alpine Greenway

First, "word" circulated through the Charlotte Running community that the Park and Rec crew was thinking about paving the well known strip of dirt known as Mc Alpine Greenway.

Now, it looks like this "word" is actually going to come true. Between Sardis and Independence, we are going to get the nicest, thickest, blackest, hardest piece of asphalt that the county can afford.

So as long as we are adding this new piece of asphalt, I would like to make some other improvements. First, let's start with the parking.

If I am going to run on pavement, then why would I ever want to park my car on a gravel parking lot – even if it was free. Well, it isn't exactly free, I have to pay my taxes so in a way I am paying for it. But this is a whole other topic.

And, let's start opening the gates at 5 AM instead of 6. That would be a huge help so what if you have to let the guy off at 3pm instead of 5pm. I mean does the same guy that unlocks the gates also lock them.

Also so that I don't run into anyone, let's paint a double yellow stripe down the middle of this new piece of asphalt. Wait, I forgot. We need the path to be at least 8 feet wide. So we can accommodate people running and walking side by side. I am not going to touch the issue of baby joggers going side by side. That's too hot for me to handle.

Maybe we could get some glow in the dark mile post to help with the early and late evening runners. As I get older it is hard to read them in broad day light. I really need them to glow so that I can see them better.

Maybe some new porta jons along the course. I mean Mc Alpine is built on top of a sewer so how hard could it be to hook into it.

Then, there are the deer. We need some deer crossing signs. Mc Alpine might be the one place where the deer will actually run the people down. Do you think we need people crossing signs instead? Do deer understand English? Sorry, I digress.

Let's not forget the roosting owl on the back side of the 5k course. Maybe we can add some noise reduction devices so he doesn't hear our feet pounding on the payment.

Or the coyotes, they will probably need some type of shoes so they don't tear up their paws when crossing the greenway.

Personally, I would like to see some water stops added long the course. And, I am not talking about the lake. Ben is the only person that I know that has entered the lake and come out alive. The rest of us know better.

Just one more parting thought, is there any chance that we could get some tuff instead of asphalt. How cool would it be to run down from Sardis to Independence on blue or red tuff? Wouldn't it be cool or what.


 


 

Thoughts from the Cool Down Runner


 


 

Are doubles important?

Sometimes during my marathon training I feel pretty much like I have no life. I suspect most of you feel the same way during your marathon preparation. My day is consumed with eating, sleeping, working, and of course running.

Which brings me to the point of today's post, often during my marathon training, I will do double runs. I will tackle some miles in the predawn hours, pass the day working at my desk, and then fill the evening with a 2nd workout of some type. Often the 2nd run is shorter and easier because I like my stressor workouts to occur during the morning. There something to be said about getting it done early that always feels good.

But as I get closer to my marathon race day, I follow a pattern similar to most marathoners. I tend to cut back on the mileage and to accomplish this I typically reduce or drop my 2nd workout of the day. That is until I read Mark's recent blog on keeping the doubles but reducing the overall mileage.

Reading his post, I am reconsidering how I may stack those last few workouts during the weeks just before Boston. I might just opt to keep the daily doubles but cut back more on the morning workout. I still have not made up my mind, but if I go down that path, I would certainly share how it works out for me.

Hey, if you are reading this don't tell Mike and Nathan. I need them to stay slow so I can keep up with them.


 

Thoughts from the Cool Down Runner

Monday, February 7, 2011

Runner No. 56

This morning I got an email with the tentative starting times for the CRC World 100 x 5k Relay event. I got the lucky distinction of being runner 56 of the 100 runners in this attempt. The World record attempt will kick at 6 AM on the March 26th. I will be making my contribution starting roughly at 10:17:26 PM that day. That's pretty late for an old guy like me. I mean, that is my beauty sleep time.

Then, I looked at Mike B's starting 3:24:36 AM. Well, after looking at his starting time, I felt like I got off pretty lucky. Trying to get my body moving in the wee hours of the morning would have been rough. So I am all too happy that I will be leaving that to the young guys like Mike.


 

Thoughts from the Cool Down Runner


 

One ugly workout

In a 12 week training plan, the first 4 weeks are not too bad. The 2nd 4 week segment is when the real work gets done. The workouts are longer and harder as we try to toughen our bodies to the coming task.

This morning, I was out running a 2.6 mile loop 3 times with 4 x 1 minute between each loop. The first loop wasn't too bad. The body was ready for it. After a set of 4 x 1 minute and another 2.6 mile loop, my body was less happy to do another 4 x 1 minute. My body was even less happy with the last 2.6 mile loop.

In reality, I am blaming it on an old and tired body, but the truth is this is part of the mental toughening process that I going through. Callusing effect for the mind to push on even when I am tired and would rather quit. Today's workout was the first of many to come.

A couple of other interesting facts from my run, first, I averaged 6:53 per mile for 13 miles including warm up and cool down. I have noticed that some of my workouts are a little faster than I usually like to do them. I am not sure exactly what is causing this to occur, but it is having an encouraging effect on me.

The 2nd thing is my Garmin thinks I am running much more efficiently. I am sure that you want to know how I know this. Well, during my run today I burned just over 800 calories for my 13 mile run which is an average of about 61 calories per mile. Usually, I burn on average about 100 calories per mile. If my Garmin is right, I will be able to run a lot further with the same amount of energy. LOL. Honestly, I am not counting on this to happen.


 


 

Thoughts Cool Down Runner


 


 


 


 

Friday, February 4, 2011

February’s 1st tempo run

Workouts in January seemed like each and everyone was a struggle. My first workout in February felt the same way but the evidence says something else.

Yesterday, I headed out for my standard weekly tempo run. I have basically run the same course each week for the last 5 weeks.

I press the start button on my Garmin and head off. The first mile was entirely about getting the legs, arms, and heart warmed up and my head in the game.

Miles 2-9 were the tempo section. As I run my tempo, I ignore the pace displaying on my Garmin and focus entirely on feel and effort.

Here's the funny part, my first tempo back in January felt like I was pulling a truck up hill. My workout yesterday felt the same way.

The first 7 miles were rolling hills with a nice long climb at the end.

The first couple of miles were run 6:30. The next 3 miles were run at 6:01 pace. Miles 6 and 7 were 5:58 and 5:46 while mile 8 "the climbing mile" was run 6:10. I finished with a cool down mile back home. Total running time was 64 minutes for 10 miles

Honestly, effortwise, I couldn't tell that the pace was faster. To me, it hurt just as much.

But the best part is when I come back and download the statistics from my Garmin, I like what I am seeing. The miles are starting to be faster and the heart rate is staying down. This is exactly what I am expecting to have happen. All thou, both are not as fast or as low as I would like, they going in the right direction.

With few more months of training to go, things continue to look promising.


 


 

Thoughts from the Cool Down Runner

Tuesday, February 1, 2011

Signature Runs

My drive back from the Idiot Run on the Saturday was the perfect time to reflect on the events of the morning. One thought kept resonating in the back of my mind. The Peter's Idiot Run is quickly becoming a signature run. By signature run I mean a run that Peter and a couple of friends started has ballooned from something small and into something a lot of people want to come out and do.

From one thought to another I started thinking were there signature runs around Charlotte. We have some signature races, but runs. I am not so sure.

As the day wore on, I tried to think of one signature run around the Charlotte area but nothing came to mind.

What really makes signature runs is partly the course, but partly the people who think them up. Humans find that emotional connection in doing something in groups and the more difficult the activity the better.

The closest that I came to a signature run was from a few years ago. Tim Long would hold these runs on Thursday evening behind the Charlotte Running. Some weeks we would do an urban assault run. Other weeks, it would be a time trail with the slowest starting first. It was just something that people wanted to come out and do. But Tim left town and the run dropped off the map afterward.

Clearly, the Idiot Run that Peter does in Albemarle is really starting to get a following and then there is the "Shirt Run" by the Magnum Track Club. The run is about 15 miles along some of the loneliest road near Ellerbe, NC. I have did it once and absolutely loved it.

Today, I cannot really thing of such a run in Charlotte that has people talking and wanting to try it.

Let me know if you have one.


 

Thoughts from the Cool Down Runner