Tuesday, November 30, 2010

Cold Weather Wuss

Einstein said: "Put your hand on a hot stove for a minute, and it seems like an hour. Sit with a pretty girl for an hour, and it seems like a minute. THAT'S relativity."

This morning before my run I said to myself: "Live in Phoenix Arizona (or any desert) for over a year and become a complete cold weather puss. That's relativity."  Over the course of the last year and a half, I've completely forgotten what real cold weather actually feels like.  This morning I got a bit of a taste.

To be clear, I used to be hard core.  I was never one of those guys that could walk around the Iowa State University Campus in the dead of winter only wearing shorts, a t-shirt, and usually two weeks of face stubble.  But, I COULD do just fine running in all weather.  Snow?  Outta the way old man winter.  Ice?  Whatever, I skid through it - without any of your fancy Yack-Trax ThankYouVeryMuch.  Don't believe me?  I wouldn't believe me either - so I have pictures!  0F temperatures, 15 miles.  Behold!

This morning was a BIT different - but still FREEZING.  It was 29F and I had 6 miles with 4 at tempo of 6:35.  The run itself was pretty tough.  The tempo miles clicked by in 6:39, 6:47, 6:22, 6:40.  Not very consistent at all which goes to show how not relaxed / in control I was.  I find that the harder a run is, the less consistent I am at holding pace.  I have a hard time judging between a perceived 90% effort and 95% effort.....It all seems like sprinting.

As hard as the run was, I was WELL dressed.  I doubled up on the shirts (one tech tee on the bottom, cotton long sleeve on the top), wore gloves and thick socks, and for the first time EVER I wore running tights.  It is official, I'm now a resident of the desert.

I recently received a pair of GoLite Cross Timbers Zonal Tight that kept me toasty warm.  As you would expect, I looked extremely......not hetro-sexual....but they really kept my legs warm.  (I'll post pictures in my official review - was too tired to dig out the camera this morning)

Question to the ladies out there (or the fellas - I don't judge):  What do you think of guys wearing running tights?  Look stupid? Think of them as they are - utilitarian?

Saturday, November 27, 2010

Mesa MI Amigo 10K Race Report

Time: 39:44 (6 minute PR!!)
Place: 59 out of 2637 Overall, 9 out of 151 AG (Stupid hard age group)
Pace: 6:24 / mile
Distance: 6.2 miles 
Average Heart Rate: 205 BPM (!!!)

I've ran the Mesa 10K Turkey Trot for the last 3 years.  In fact, it is the ONLY 10K I've ever ran in my life.  So, to say that it is my favorite 10K is a bit like saying that I love not having boobs.  It is all that I've ever known!

Unfortunately, the day started a bit ill-timed.  Either my wife or I (my wife) thought that the race started at 7:30 instead of when it actually started - 9:00.  Fortunately, I saw that before I got to the race that early.  Unfortunately, I still dressed like it would have been 7:30 so got pretty hot during the race.  But, even though we had an extra 90 minutes we still got to the race a LOT later than I like to get there.  So, after far too many swear words said by me, my wife dropped me off close to the start and parked the car on her own.

Swearing/parking issues aside, I was able to get signed up minutes before the race started.

I'm always amazed at the number of people turkey-trotting

While I don't run 10Ks (at all really) when I do I try to break it into three, two mile sections.  It seems like running 13 minutes at a time is a much more manageable than trying to wrap my head around the full 6.2 mile run.

Mile 1-2: Feeling good (6:25 / 6:31)
After I chatted with RunningLaur for 2 minutes and handed off my free race shirt to my wife, I jogged to the front of the race.  I've found that as I've picked up my speed I continuously underestimate where I should place myself at the start of races.  So, I've started to weasel my way to the front as much as possible.  This time I was around the 3rd row.

Just like any other race, these first miles were a bit of a blur.  I do remember passing a bunch of people but also getting passed by a few people - two of which were wearing vibrams and one guy who was pushing a DOUBLE stroller.  Nothing like a dude passing you while pushing an extra 50 pounds to keep your ego in check.  I get it dude - you're better than me.....and your junk is probably bigger than mine.

Mile 3-4: This suuuuuucks (6:32 / 6:28)
Just like during 5Ks, the middle portion of the race SUCKED.  I wasn't yet halfway done but my legs were already starting to burn and my breathing was labored.  I tried to remember some of the breathing techniques that we learned during one of our seemingly 15 baby classes but all that served to do was get me strange looks.  That said, I only slowed down a touch so there must be something to my constant lamaze breathing.  Hee Hee Hooooooo. 

Mile 5-6: Holy sh*t, I'm still on pace for sub 40 (6:34 / 6:15)
It was around mile 5 that I calculated in my oxygen deprived little brain that I could indeed kick Mario Lopez ass on dancing with the stars break 40 minutes if I held on to a 6:40 pace.  I was starting to get over the hump of hating life (miles 3-4) and really thought that I could actually hold that pace.  I know that I grunted and grimaced, but ultimately I was able to keep chugging along and keep the pace to put me at where I needed to be to run a sub 40 minute 10K.

Here are my splits - pay special attention to my heart rate which was pushing 220 towards the finish
I'm pretty sure I'm half humming bird

When I crossed the finish, I honestly was in a bit of a daze.  Not the good, "double martini", kind of daze - more the "wow, my heart is about to explode" kind.  Here I am a few minutes after I finished.  I wore my brand new Sugoi compression top that kept me warm and snuggly the entire race.

Nothing says "Happy Thanksgiving" like a massive turkey

After the race finished, it was off to fill my face with Thanksgiving food, my heart with laughter, and eventually my colon with previously mentioned/digested food.  Helping out in the colon laughter department were my brother in law (red shirt) and his roommate (gray shirt).  They took the traditional game of Thanksgiving football to an entirely new level with sweet outfits.  Seriously, these guys are SINGLE!?  

Of course, probably the funniest thing the entire day was something that my brother in law's roommate did during the "touch" (read: heavy petting) football game.  You see, he has a bit of a nicotine problem and needed to take a quick smoke break during halftime.  As you can imagine, I was there to capture it for memory sake.  If this isn't the picture of health, I don't know what is!

Friday, November 26, 2010

Funny Foto Friday: Black Friday

In the United States, the day after Thanksgiving is known as "Black Friday".  All of the stores have crazy sales which usually put them at a net-profit for the year - putting them in the black (vs being in the red).  In what can only be described as a massive penis measuring contest by each of the stores, they have continuously opened earlier and earlier each year.

This year, Target opened at 4:00am.  My wife was in line with her family at 2:45am.   IN THE MORNING.  Crazy.  But, I suppose she did get me a TV for the bedroom at a pretty good deal.  (The 5:30am wake up call I could have done without.) My wife has done this crazy ritual almost as long as I can remember. Of course, this year there were lots of comments like "wow, how are you going to do this next year with a new baby!?" Her answer has always been to keep the baby home alone with me.    **Insert tires screeching noise**

I did a little research and feel that there is no need to keep me home alone with a newborn. These people managed just fine! Happy Black Friday everyone! Stay tuned tomorrow for a Turkey Trot Race report that involves a 6 minute PR.

See, this seems pretty self explanatory.... 
Baby on top, new sponge bob underwear on the bottom 

Hmmm, OK - this guy didn't have a cart so I'll give him a pass on this one
Besides, everyone says kids like playing with boxes (kind of like cats do!)

Well then...obviously this lady did NOT see the instructions above.
But, she is getting the job done - whatever it takes!
I mean, the kid is sleeping, he'll never notice

Wednesday, November 24, 2010

Picking up the Pace

I complained a few weeks ago that I wasn't looking forward to the increase in training paces that would follow my Marathon and 5K PRs.  After training at essentially the same paces for the last 6 months, I'd gained a level of comfort in my normal training runs. Much like a ratty pair of old underwear, you know that you should just throw them out and start fresh, but there is still some elastic around the edges and they feel so, so good**.

But, all good things must come to an end.  Thus, out with my SpongeBob undies and out with my old training paces.  In full disclosure, here are my training paces and here is what I am now going to start striving for.  Of course, all of these paces depend on a number of factors not exclusive to: Recent bowel movement frequency***, quantity of alcohol consumed the night prior, stress at work, etc.

Old Paces:
400 interval track work: 5:50/mile
Tempo: 6:50/mile
Marathon: 7:35/mile
Long run: 8:00/mile

New Paces:

400 interval track work: 5:40/mile
Tempo: 6:35/mile
Marathon: 7:25/mile
Long run: 7:50/mile

This should put me around a 18:40 5K and a 3:15 marathon.  Easy to type on a blog, very very hard to execute****.

The Execution:
My first day of new training paces was what I would describe as a total and complete FAILURE.  (I was going to say "FAIL" but I've been told by people MUCH cooler than I that saying FAIL is soooo 2009. FML)

On Tuesday, I had planned on running a 6 mile tempo run with 4 miles at tempo of 6:35.  My miles ended up at: 6:33, 6:47, 7:32(!!??), 7:22.  I basically threw in the towel after 2 miles of tempo.  Suck.  It just wasn't my day.  I felt tired, honestly a bit bloated, and my legs were heavy.  It probably didn't help that I got very cold (40 degrees!  hehe) in shorts and a T-Shirt and could never warm back up.  Lesson learned.  Fortunately, Scott from Outside PR has the hookup with some sweet winter gear (more to come on that).

This morning's run was a LOT better - but still sort of bleh.  I ran 5 miles at my new marathon pace of 7:27.  Got the miles done, but there is NO way I could have held that for 26 miles.  Not a chance at all.

BUT, after a week off of running after my last marathon of the year I'm back at it.  And no matter how crappy the runs are, that is a good feeling!!

**Not to mention the fact that they have enough holes to not have to take them off while peeing!
***The more, the faster I am - obviously
****Same for jokes about pregnant women

Monday, November 22, 2010

IronMan Arizona Spectator Report

Confession time: The Funny Foto Friday post where I said that I was running again was a scheduled post that I wrote on Thursday night.  Blogger trickery!  Next I'll be telling you that I'm actually not real and that this blog is actually written by a room full of monkeys typing randomly on a computer.  (Which is mostly true)

So, I didn't run on Friday as planned.  I took a sleeping pill Thursday night to try to get some rest and it worked a little TOO well.  It wasn't nearly as bad as my wine and NyQuil adventure, but it was close.  However, I put in a solid 6 miles on Saturday at a 7:45 pace.

Sunday however, was not about running - it was about volunteering....and hugging people in wet-suits.....and port-a-pottys (and football and wine).  You know, just like every other Sunday.  Sunday, along with RunnurMark, I was a Swim Spotter Volunteer for Ironman Arizona 2010.  Mark and I had previously chatted back and forth about how he wanted to volunteer so that he could get first dibs at signing up for IM AZ 2011.  One thing led to another and we were wedded in blissful civil union we were both signed up to be swim spotters.

The day started out early.  REALLY early.  We all huddled around and learned what the crap a swim spotter did.  Basically our job was to help swimmers out of the water who had decided that they had enough and wanted to quit.
Learning how to do what we do....at 5:30am

In addition to swim spotters, they had kayakers, jet-skiers, and boaters helping to keep everyone safe.  I did, however, have to laugh to myself when the leader of the boat group gave a lecture about how everyone was there to keep swimmers safe, not to party.  He followed that along with "I want everyone to have fun, but I don't want everyone out there blasting Coldplay music, partying or anything".  Really dude?  Coldplay??  If his idea of "fun" is blasting Coldplay while freezing on a boat at 6am I'm sure he is a RIOT on new years eve.

The pros being led by a stand-up surfer.  
If you look close, the stand up surfer is under the bridge even with the sun's glare

A bunch of off color jokes and 2 pee breaks in the bushes later and the age-groupers were off.  Hearing 2500 people swimming all at once was INTERESTING.  It sounded like a waterfall - and I'm sure did indeed feel like swimming in a washing machine like everyone says.

After 30 minutes or so, most of the swimmers were now passing in front my my station about a mile in.  Surprisingly, I had to help with pulling SEVEN people out of the water at my station alone.  Most were hypothermic or had cramped up and couldn't swim anymore.  That just makes it all the more amazing that so many people were able to finish.

Some runners were just a "BIT" off course.  Learn to sight buddy!

Once I was done with my volunteer duties, Mark and I both needed to take care of business. Apparently, saving lives makes you have to pee.  Before we went in, he asked me if I knew what the Joystick was for in the port-o-pots.  I responded that I had NO idea what he was talking about but had to take a picture to see if anyone else knew.  The best that we could come up with is that it was some sort of horrible horrible claw game?  Anyone else know??

$0.50 gives you a horrible "prize"

With our volunteering done at 9:30, we had the entire day to steal things out of the volunteer tent watch the rest of the race and cheer people on.  Here is a picture of Crissie Wellington on the bike on her way to a world record finish!

Either this is a horrible porn movie title or is the place where people who are caught drafting have to go.

RunnurMark, me, RunningLaur.  Gosh, I need a cool name that has Runner in it.  Oh, wait.  

RunnurMark, RunningLaur, my wife and brother in law all watched the bike course for a few hours.  It was amazing to see all shapes and sizes of bikers - including fellow blogger buddy IronChad.  One thing that was not fun however was the rain.  The Phoenix weather forecasters had been hollering about the rain all week long.  Usually, in the desert, that means that it will sprinkle for 3 minutes and then stop.  Turns out, even a blind squirrel finds a nut once in a while - and even the weather man is right on occasion.  We got POURED on while watching the bike (oh, and all of the bikers were poured on too...whatever).

My wife, while smiling, was not impressed with the rain.  She did, however like my rain poncho that I picked up at one of my previous races.

Finally, I know what you are thinking.  "Wait - no poop references Adam!?"  Ohh, silly blog reader.  You know me better than that.  While watching the race with Mark, I learned all sorts of interesting tidbits that I didn't know about triathlon.  One of the best was peeing while biking.  I knew that it happened because of Frayed Lace's blog but never put two and two together that the pee / poop had to go somewhere.  I'll give you two guesses why the bike catchers in transition #2 are wearing rubber gloves.  You're only going to need one guess.

Friday, November 19, 2010

Funny Foto Friday: True Love

I am not sure that this could be any more true.  Happy Friday - I'm running again!!

Tuesday, November 16, 2010

Running is hard - for everyone

First, let me say, speed just like everything else in life is relative. Walkers, joggers, racers, runners get the same credibility in my book. Seriously.

I’ve come a long way with my running. I started out, like so many others, trying to look good naked to lose weight and get my blood pressure under control. Mission accomplished on all three two fronts. I’ve went from a long run pace of 10:00/pace to 8:00/pace and a marathon pace of 9:15/pace to 7:40/pace. After nearly 4 years of running, I’ve become much faster. Faster than I ever could have imagined.

But, with all of my new found speed, one thing has always held true. Running is HARD, no matter how fast you are.
Every so often, someone who either doesn’t run or who just started running will come to me and say something to the effect of: Wow! You look good naked!Wow! Running must be a piece of cake for you now! Gosh, I always feel like death when I am running. ” Two weeks ago while I was running my best 13 mile run in ages, I got to thinking about how that isn’t really true…..at all. Sort of. Maybe.

It occurred to me that even though running at a 10:00 pace DOES become easier than it did 4 years ago I am always striving to be faster than I was before. That is, as soon as running becomes “easy”, I speed up so it is hard again. My tempo runs always feel like I am going to die and my track work always leave me gasping for air.

This weekend, as I was circling through the layers of hell like yesterday’s Mexican food in the toilet, I got to thinking about how there is one thing that IS easier with being faster. Time on your feet. A 20 mile run takes me around 2:40. Not that long ago that would have taken 3:30 or more. That extra hour gives runners of ALL speeds super credibility in my book. My legs have become so lazy that a 6 hour run would destroy me…but (relatively) slower runners have no trouble staying on their feet for that duration and longer!

The moral of this post? I’m not running so I gotta post about something! No matter HOW fast you are, if it is hard, you’re probably doing it right. And that, my friends, is what she said.

Monday, November 15, 2010

Rock and Roll San Antonio Marathon Race Report

Time: 3:35:32
Place: 389 out of 4530 Overall, 59 out of 335 AG
Pace: 8:14 / mile
Distance (via Garmin): 26.29 (Hooray tangents!)
Average Heart Rate: 186 BPM

We've all had those days where nothing seems to go right and you know that it isn't going to be good from the start.  Everything from spilled cereal, to a dog that won't go poo, to kids that won't get their butts in gear, combine to foreshadow a day that is going to be a struggle to get through.  Unfortunately, while nothing foreshadowed my crappy day, Sunday was one of those days for me.

The Day Before the Race:
Since I actually like spending time in the house that I am paying a mortgage on, instead of flying directly from San Jose to San Antonio and back, I made a "pit stop" home in Phoenix on Thursday-Saturday.  The downtime was incredible.  However, that meant that I flew out the day before the race and didn't land until 1pm on Saturday.  So, as soon as I landed I made a Bee-line to the expo and picked up my loot.

What loot you ask?  My Rock Legend medal for running 7 Rock and Roll events for the year!  I started planning this year over 18 months ago and it was awesome to finally feel the 3lbs in my hands.  Worth all of the sweat and frequent flyer miles.  Read more about the Heavy Medals series on the Rock and Roll website.

Here is the medal next to my race medal (click to enlarge).  The Rock Legend medal is easily twice as thick and three times as long (that's what she said) as my normal race medal - which is pretty good sized itself.

The competitor group didn't disappoint at the expo and had both Frank Shorter and Meb Keflezighi giving tips to success.  I hung out and waited for Tricia from endurance is only physical to pick me up to go to dinner.  Since my wife wasn't able to make the trip (for the first time ever) and I didn't have anyone cheering for me, Tricia let me hang out with her family for the weekend.  It was really nice to have somewhere to go and people to see.  I TRIED to keep my off-color jokes to a minimum.

One of the highlights of the expo was a "Hell Run" booth that featured two guys dressed up like KISS.  I'm not sure what KISS has to do with Hell, but apparently you have to wear a LOT of makeup for both.  A Hell Run is more of an obstacle course that combines a 5K with boot camp, fire, and mud.  Of course, I had to get my picture taken with them.  Although, I will say that I was a bit disappointed by the tongue representation by the KISS dudes.  Poor showing on their part, Age Group award for me!

I'll let you be the judge on who is the best KISS stand-in
How is it that my tongue is easily twice as long as his?

Finally, just before heading to bed I attended a little blogger meetup hosted by the previously mentioned Tricia from Endurance is Only Physical.  She is the mega blogger and now marathoner who actually got to interview Meb!

Also in attendance at dinner were Leah, Crystal, and Dawn.  Unfortunately, because I was put in the spot where I would bother the least number of people the table was so big I didn't get to chat with everyone as much as I would like.

Race Day:
I would like to say that I am 100% calm cool and collected on race day.  This being my 11th marathon, it should be rather routine, right?  Wrong.  I'm a ball of nervous.  For example, when I put my heart rate strap on it showed my heart rate at 125 beats per minute.  Oppsies!  Since I was flying solo and didn't have anyone to share my excitement with, I tried to capture it via picture.  In my head, I had envisioned a picture like this:

However, since I was by myself and had to set the camera timer, these are what I ended up with.  For me, hotel room loneliness is not crying over a pint of ice cream, it is poorly timed, self shot pictures.  (Note that I was jumping in my room at 5am.  I'll bet the people below me LOVED that.  Funny, just thought of that right now....)

Opps, jumped too soon
(Still happy though - with ripped leg muscles)

Hmmm, didn't even jump for this one

Ahh yes, jumped, but too high
(This is when I just gave up)

After I took all the pictures I could handle in the hotel room, I made it down to the starting line, got to my starting coral and got to running!

Miles 1-5: Pace~7:30
The race started just like any other.  Each coral was let off around 60 seconds after one another which meant that I crossed the starting line only a minute after the gun.  Little did I know how important this would turn out to be.  The reason? A TRAIN!!!  I remember crossing over a set of train tracks just after the start because they had them spray painted bright green.  A great idea.  The course turned and we ran along the train tracks for a mile or two.  However, no sooner did I turn I heard the familiar whistle of an approaching train.  Yep, an UNSCHEDULED train stopped the race dead in its tracks.  Everyone who was in corals 1-4 was fine and past it, people in corals 5-8 were held up waiting at the train tracks, and the people in corals 9-30 weren't able to cross the start until it had passed.  No word if the Boxcar Children were spotted.

I feel a bit bad for the Rock and Roll marathon people because they're probably going to take a lot of heat for the train.  I suspect that since it was an unscheduled train there wasn't a lot they could do about it.  I mean, it isn't like they could have asked the train company "do you have any trains scheduled?  No? Ok, but do you have any UNscheduled trains......scheduled?"

Miles 5-15: Pace ~7:30
By mile 4 I knew something was up.  I normally warm up over the course of 3 miles or so and running becomes rather fluid.  That was NOT happening.  My legs felt heavy, I was tired, and my cold was prohibiting me from taking deep breaths.  By mile 5 thoughts of doubt started creeping into my head.  I started to doubt if I had it in me to run at that speed for another 2:40.  That is when things started to go downhill very quickly.

Running is an endurance event, but if I learned one thing from this race it was that I really need to practice training my mind - not my lungs.  I have the lungs to complete a 3:15 marathon, but right now my mind seems to be set on 3:25.  It is a bit too soon to say how this will effect my training going forward, but it WILL be taken into account.

Miles 15-26.2: Pace ~8:30
The last 10 or so miles were a slugfest.  I had used all of my energy, plain and simple.  I don't think that I went out too fast (because I ran 22 miles at that same pace in Denver) I think that a lot of little things just sucked the life out of me.

In fact, when the course crossed and I saw Tricia and her husband at mile 20, she later remarked that I "didn't look very good".  That means that I must have looked a lot better than I felt, because I felt like death.  I ran/walked to the finish to what only can be described as a place called "Suck-Ville".

While my Heart Rate is high, it really recovers quickly when I walk

Finally finished.  Ugg

Since I wasn't feeling 100% at the end of the race, I txt'd Tricia's husband and told him I was going to take a quick shower.  I needed to get into clothes that didn't smell of Sweat, Cytomax, and failure.  I made the <1 mile walk to the hotel, showered and headed back to congratulate the new marathoners, Tricia and her husband.  I met up with them at the family meet up zone and celebrated with 64 calories of delicious beer.

Marathoners!  Funny how we all matched

My first beer in over a week.  Shortly after this picture was taken I stripped down naked and ran around singing "It's Raining Men".  At least that is what the police report said.

So, what now?  That is a very good question.  I have a 10K planned on Thanksgiving but after that everything is very up in the air.  I'm going to take some time off from actual racing (not running) and let my body recover completely.  I was feeling pretty worn down towards the end of this training cycle which may or may not have led to my implosion on the course this past weekend.

Thanks to everyone for your support.  I honestly did think of my blog while running.  While most of the thoughts were something like "Awww crap, how am I going to explain this!?" I know that I couldn't be half where I am today without everyone's support.

Saturday, November 13, 2010

Rock and Roll San Antonio Race Preview

It’s official. I’m sick. It doesn’t seem to be a horribly bad cold which is nice. (read: Charlie Sheen on a good day (hotel trashing) but not on a bad day (getting caught with a hooker).) I have NO idea how this will play out over the coming days (starting to write this on Thursday Friday Saturday) so I’m going to plan like it won’t affect me. Yep, I’m sticking my head in the sand. What I don’t think about can’t hurt me!

I’m on enough meds to kill a small horse, though. When I was chatting online with RunningLaur she offered a suggestion that I never even thought of! KT Tape. Genius.

Actual picture of me
Not a model
Adam: I'm taking so much Vit C and echinatia that it is bothering my stomach
Adam: so, that is probably good
Adam: :)

RunningLaur: haha, yeah, kill it good
RunningLaur: and take everything that they hand you at the expo
RunningLaur: that has to help too
RunningLaur: can you kt tape your lungs?

Adam: LOL hahahahaha

What are friends for if not to give quality advice? I would have done the same thing.

In spite of my cold, I’ve put in the miles (1307 year to date), rested when I need to, penguin ran to the toilet after eating too much fiber, and heaven-forbid even tapered for this marathon. I’ve done everything right which has got to count for something.

The Rock and Roll San Antonio course is actually a bit like the Boston Marathon course – hills at the end. It is mostly downhill for miles 1-21 with the last 5 miles a gradual uphill (only 200 feet or so) towards the finish. There are a few out and back sections which I don’t mind and a few loop sections that will keep things interesting.

My strategy for the race is a bit of a dangerous one. Have an elite runner pull me in a rickshaw I’m going to go out at a 3:15ish pace (7:25 miles) or a bit slower and take advantage of the ever so slight downhill. Then, I will have a bit of cushion to try to tackle the uphill final miles.

As always, here are my three levels of goals. In case you have forgotten since my Rock and Roll Denver race preview here was my graphical representation of each level:  My A goal is if everything works right, unicorns and rainbows collide into an orgasm inducing run. Something like this:

My C goal is the time that, if I don’t beat, I’ll be very disappointed in myself.  Something like this lady:

My B goal is a goal that is somewhere between rainbow orgasms and total failure. Something like this:

Here they are. No sand-bagging this time. I’ll need EVERY bit of moxy and grit that I have to hit that A goal – and I really will be disappointed if I don’t hit the C goal (and quite honestly the B goal).
A: Sub 3:18
B: Sub 3:23 (Current PR)
C: Sub 3:27

So, there it is!  Good luck to all of the runners this weekend.  The race season is winding down, but there are still a few of you out there!!