A Brief Political Message

Some of those who read my blog and have known me for years would say that I like to stir things up a bit now and again. As much as I would like to deny that fact, I cannot. I do enjoy taking different sides of an argument even if I do not subscribe to that belief because I enjoy the intellectual stimulation that comes from the discourse. Plus, I truly believe that to be confident in your convictions you must be able to understand the other side’s point of view. Perhaps this is why I have been a fairly successful real estate negotiator for over 25 years now.

It should come as no surprise then to know that I have been posting things on my Facebook page to see what kind of reactions I could get from my friends. I have posted things that incite both conservatives and liberals alike. The responses have been interesting and thought provoking. Not to mention the fact that I am really getting to know my friends on a deeper level than usual. Despite stirring it up on Facebook, I have avoided political posts here on my blog because I felt that it should be primarily focused on my running and how running is interwoven within my life.

Despite my initial intent, I can no longer avoid making my feelings about the current state of politics in this country heard here on my blog. If you want to stop reading right now, I fully understand and respect your decision. I will definitely get back to writing about running next week. I will try to make my point in the most concise and cogent manner. If you chose to read on, I would hope that you might comment on my thoughts. Regardless of your political leanings, I believe that we as a country have stooped to a new low where neither side can have a conversation about any issue whether it be gay marriage, abortion, health care or economic reforms without reverting to name calling and blaming the other side for all the ills that have beset this country in the last few years.

If you asked me today where I lie in the political spectrum, I would have to say that I am fiscally conservative and socially liberal. You might say that there is no way you can walk that fine line. I would argue that you can as long as you are willing to make the effort. If you need to label me it would have to be as a Libertarian Centrist. Let me try to explain my beliefs:

I believe that we need to focus on what I call real politics. Those who try to place litmus questions upon my beliefs on any issue will not be happy with my response. I believe that litmus questions are simplistic questions that people use to try and separate the sheep from the goats, the solid liberal from the conservative. I don’t subscribe to this belief because there are two sides to every issue. Neither side is absolutely correct. Therefore an issue can be a good litmus test even though it is not an important issue to the individual. An important issue should never be a litmus test.

Here is where I stand on one of the key litmus tests people vote on in every election. I am and have always been 100% pro-choice, because I don’t believe that a government run predominantly by men has any right running women's lives for them. Therefore, I support Roe v Wade and reject government bans on abortion. Do I only vote for politicians who state unequivocally that they are pro-choice? No. That would be a very narrow way to make a decision on who should be representing me in our government. We as people are not one dimensional. So, why would I make my choice based on only one aspect of a candidate’s entire political belief system? Wouldn’t that be absurd?

I strongly believe that all Americans are entitled to equality in marriage, adoption, divorce, and access to military service. It should not matter what your race or sexual preference. I have never understood the need for someone else to place their belief systems on my life or others lives. For some reason people in this country have become more intolerant of others beliefs and lifestyles. The main reason for us to fight for equality in marriage and adoption is because for many gay men and women they do not enjoy the same rights of inheritance that straight couples do. We simply need to fight for them to enjoy the same economic security for their loved ones that we enjoy. Married couples in this country automatically share property and inherit from one another, are defined as next of kin in medical decision-making, are allowed to adopt each other's children, receive pension and health benefits, can file joint tax returns and provide citizenship for immigrant spouses. The absence of these benefits has caused severe financial hardship for gay and lesbian couples. This country was founded on the concept that the majority should rule, but the rights of minorities should be protected. This is why we have a Bill of Rights as well as anti-slavery and equal protection amendments. Denying marriage, adoption or access to military service to a gay man or woman is no different than denying marriage to Hispanic or black couples.

I am against the proliferation of government intervention or meddling in our lives and trying to fix everything that is wrong with this country. I love history and spend a lot of time studying the lives and teachings of our forefathers. Thomas Jefferson wrote: "To take from one, because it is thought that his industry and that of his fathers has acquired too much, in order to spare to others, who, or whose fathers have not exercised equal industry or skill, is to violate arbitrarily the first principle of association, the guarantee to every one of a free exercise of his industry, and the fruits acquired by it." I could not have said it better myself. Why should what I work so hard for be redistributed to those who chose not to work hard and take advantage of what this country has to offer? At the same time, we must help those less fortunate than us in every way we can to ensure that they have a chance to reap the fruits of their efforts. I believe that there are much better ways to help our poor, elderly and educational hopefuls than through governmental interference. Why can’t we establish more private sector entities to improve efficiency? I have found that these private sector entities are much more sincere in their intent to help others than bureaucrats.

I am a strong supporter of our Constitution. However, I agree with Jefferson who believed that we should be open to frequent constitutional change. He stated clearly that as circumstances alter, "laws and institutions ... must advance to keep pace with the times." He believed as I do that no work of man is perfect.” We have seen over the years that the imperfections of our Constitution became apparent and needed to be fixed. Moreover, the passage of time brings changes to society which our Constitution must accommodate if it is to remain suitable for our country. It is therefore imperative that we be willing to keep our Constitution current with the times. Jefferson actually wrote a draft Constitution in 1776 that called for a ban on slavery, spelled out the rights of natives, outlawed most capital punishment, and stated that sitting politicians could not run for reelection. What a different America we would be today had our Founding Father’s adopted some of these ideals. There is no reason we cannot adopt them now.

Although I believe in God, I also believe in modern science. Those who oppose fact-based knowledge including evolution deniers and anti-immunizationists, or people who still claim that the ozone holes could not possibly be caused by chlorofluorocarbons fit in well in with those who explain that these beliefs are in direct contradiction to a belief in God. I do not see God and science as polar opposites. You see I believe that God is a boundless unknowable force. My finite human mind cannot ever truly comprehend God. Since I cannot truly comprehend God, how can I say what is one day in God’s time and space. Couldn’t it be the equivalent of several million years? I think I could be and therefore, I don’t think that the theory of evolution contradicts what is written in the Bible. To take it even further, I believe that in some ways science is actually finding ways to explain the different aspects of God and how God works within our world.

I could go on forever trying to outline my political beliefs and why I feel that the current parties who are running our country are actually creating a major rift. We need to find free thinking people who can see both sides of a coin and try and find solutions that work for the majority of the people – not a small vocal minority. Being a Libertarian Centrist, I believe that we can do better for America and ourselves. I strongly believe that America is an amazing nation and that great things are things are possible to those who are willing to work hard and who have integrity and compassion. We should be searching for candidates who are willing to listen to the public and enact the most efficient and effective solutions to our country’s problems that are in the interest of the American people. We need candidates who are independent, reasonable, and do not care about politics but about public service.

I won’t apologize for my beliefs. I will simply say that I am saddened by the recent actions of those who advocate violent acts because they did not get what they wanted. I also believe that neither of our major political parties have clean hands in the mess we find ourselves in today. It is time to stop finger pointing and get down to business and find workable solutions that are reasonable and do not serve each politicians home constituency at the expense of other people in other states.

And as Forrest Gump said, “And that's all I have to say about that.”


Here are my training totals:
Mar. 21 – 2.80 miles (1:12:59, 25:10 pace) – Backpack, 35lbs
Mar. 22 – 6.20 miles (55:46, 8:59 pace)
Mar. 23 – 4.50 miles (36:31, 8:07 pace) – Yasso 800s
Mar. 25 – 6.20 miles (49:36, 8:00 pace) – Tempo Run
Mar. 27 – 10.20 miles (1:28:23, 8:39 pace)

Total Miles: 29.90 miles
2010 YTD Miles: 380.10 miles

The Dreaded Shin Splint

I had another post I was working on when I received a request to address one of the most common problems runners encounter during their training – shin splints. Shin splints are something that runners use to describe any lower leg pain. This is not very accurate. Shin splints are actually one of several conditions that affect the lower leg. The most common causes of lower leg pain are: general shin soreness; shin splints; and stress fractures. Since I am not a doctor, I will only address general soreness of the lower legs and shin splints. I will try to give you some things that you can do to relieve the symptoms and hopefully prevent their occurrence in the first place.

Before I address the subject of shin splints, let me first say that general soreness in the lower leg is not always shin splints. Most of the soreness you experience in your shins after or during running is simply from overuse. Before you start any kind of aggressive approach to healing, start by using the R.I.C.E. method. This involves the application of (R) rest, (I) ice, (C) compression, and (E) elevation. If you use the R.I.C.E. method, you should be able to relieve almost of all your general shin soreness within a couple of days. Most runners I know who use the R.I.C.E. method significantly cut their recovery time from injury. Now, if your lower leg pain does not subside after using the R.I.C.E. method, then you may actually be suffering from shin splints.

Shin splints are pain you feel in the front of the lower leg along the tibia (shin bone). Most runners will feel the pain either in the outer front portion of the lower leg (known as anterior shin splints) or on the back inside of the lower leg (known as posterior medial shin splints). With anterior shin splints, you'll feel pain on the outside if your lower leg along the shin. Posterior shin splints are caused by damage to the muscles on the inside of the lower leg and ultimately will cause you pain in the soft tissue behind the bone.

In researching the pain associated with shin splints, most articles confirm that the pain is a direct result of fatigue and trauma to the muscle's tendons where they attach themselves to the tibia. When you run, your tendons (in an effort to keep the foot, ankle and lower leg stable) exert force on your tibia. The result can be that your tendons begin to be partially torn away from the bone.

In speaking to some runner friends of mine who have suffered from shin splints in the past, they tell me it typically comes from one of two things – overloading or running mechanics. Overloading is simply the sudden shock force of repeated landings and change of direction during your runs. As your legs become fatigued and overloaded, they lose their ability to adequately absorb the damaging shock of landing as you run. Some of the things that contribute to the overloading of your tendons and muscles are improper or lack of stretching, no warm-up, increasing mileage too quickly, running on hard surfaces like concrete or pavement, worn out shoes, and running on a tilted or slanted surface including hills. The common thing that seems to cause shin splints is that runners simply do too much too soon.

One of the things that most runners fail to do is stretch before and after their runs. There is evidence that shin splints can be caused by tight calf muscles and weak shin muscles. So stretching these muscles will go a long way in preventing shin splints. In addition, if you typically run on hard surfaces you are putting a lot of strain on the muscles in the front of your leg. You can reduce or eliminate the pain from shin splints by simply stretching more to keep the muscles loose and running on more forgiving surfaces every now and then. One really good exercise I have done in the past is toe and heel raises three times a week to develop the key muscles in my legs and prevent shin splints

I am a firm believer that prevention is so much better than cure. The first line of defense against shin splints is having the proper footwear. Your feet are the one area you should not "skimp" on. To get the right shoe, I recommend you go and see an expert at a running specialty store to make sure you're wearing the right running shoes for your foot and gait. I have found their advice invaluable over the years. They should be able to tell you if there are any concerns regarding your foot-strike or gait. In addition, they could also look at your running form and give you some pointers on what could be changed to help you run more efficiently. Remember, if you tend to lean forward too much when you run, you will be pulling too hard on your calf muscles. Once I started running in the shoes recommended by my running store, I have not had any lower leg problems.

In addition to good running shoes, you should always warm up before heading out so that your muscles are ready for the work they will be called on to do as you log your miles. A few strides or just a brisk walk before you start your actual work out will help immensely. You should also incorporate stretching into your routine. Warm flexible muscles and tendons are able to move and perform without being over stretched. When they are tight or stiff, it is easy to push them beyond their natural range of movement which can lead to injury. There are many websites that have suggested stretching routines for runners.

I know you are thinking that this is all great in theory. But, what if I do all of the preventative measures you are outlining here and still get shin splints. Well, I would hope that you wouldn’t. However, if you do, there are several steps you can take to help speed your recovery and get you back out on the road. The first being to use an ice pack your lower legs after you run to help reduce the pain. You need to keep ice on for ten to fifteen minutes every 4 to 6 hours, and make sure your foot is elevated. Then follow the R.I.C.E. method discussed above.

You also must cut back on your running. I would recommend taking a few days off altogether to let your lower legs heal properly. Whatever you do, do not run through the pain. As you can imagine, this will only make it worse. Shin splints like most runner injuries are simply an overuse injury. You need to listen to your body and back off when you begin to feel pain. During this rest period, start your new stretching routine. Also, consider going to the gym and doing some weight training for your legs to strengthen your lower leg muscles. Make sure you do not overstretch the muscles. Like adding mileage to your runs, you need to ease into your stretches gradually.

I hope you find this information helpful. As a runner, I know how frustrating it is to not be able to get out there on the road. But, sometimes we need to simply listen to our body and back off for a few days. You will lose very little of your fitness level by taking a needed rest period. Remember once you have rested start slowly and ease back into your routine to avoid any future injuries. Run long my friends.

Here are my training totals:
Mar. 14 – 10.00 miles (1:27:21, 8:44 pace)
Mar. 15 – 6.20 miles (55:04, 8:53 pace) – Rain!
Mar. 16 – 3.75 miles (30:43, 8:11 pace) – Yasso 800s
Mar. 18 – 6.20 miles (50:07, 8:05 pace) – Tempo Run
Mar. 19 – 8.00 miles (1:12:01, 9:00 pace)
Mar. 20 – 5.90 miles (3:01:10, 30:32 pace) – Backpack, 35lbs

Total Miles: 40.05 miles
2010 YTD Miles: 350.20 miles

Support the Dana Farber Marathon Challenge Team

Most of you who have been reading my blog since I started it last year know that I ran the 2009 Boston Marathon to help raise money for the Dana Farber Cancer Institute. Two great things happened to me during my experience running as part of the Dana Farber Marathon Challenge team last April. First and what I am most proud of is that my friends and family supported my run and helped me to raise over $15,000 to help Dana Farber find a cure for cancer in our life time. Second, I met some amazing people who have remained my friends long after the race.

One of those friends is running her second marathon this year and her second time with the Dana Farber Marathon Challenge team. Her name is Helen Morey Gallo. I met her through as one of my teammates team through her emails and posts on this blog. We became friends as I tried to give her advice during her many months of training. Who knows if I really helped her out? But, we have stayed in touch ever since we crossed that finish line. I wish I was running the race with her again this year. But, I have opted instead to try and help her raise money this year.

Helen is a cancer survivor. She has been cancer free for over 11 years now. As she says, she is running the 26.2 miles “on behalf of those who can't, and in search of a way to help give them what we all deserve: the rest of our life.” She is an inspiration to us all and lets us know that cancer is not necessarily a death sentence. Helen beat it and now can call herself a seasoned marathoner.

In case you have forgotten what the Dana Farber Marathon Challenge charity is all about let me remind you. DFMC started in 1990 as one of the inaugural organizations in the official B.A.A. Boston Marathon® charity program. Since that first year, runners who participated in the program have raised $43 million for the Barr Program. The Barr Program was created to better understand, treat, and, ultimately, cure cancer. If you make a donation, I want you to know that DFMC directs 100% of funds raised to the Barr Program, “which enables scientists at the leading edge of discovery to achieve better cure rates and to enhance patients' quality of life”.

Each year the DFMC team is made up of a diverse group, “ranging from young to young at heart, from novice runner to experienced marathoner, from New England states to faraway continents, from college students to homemakers, from CEOs to retirees. It encompasses DFMC's "'invitational" marathon roster of runner-fundraisers who are not time-qualified for the Boston Marathon® as well as a sizeable contingent of Boston qualifiers. Virtually every teammate has been touched in some way by cancer. These dedicated individuals are united by their tremendous personal commitment to fighting cancer through the fundraising and training components of DFMC.”

I have not met anyone who has not been touched by cancer in some way during their lifetime. So, I am asking you to make a donation no matter how small to the DFMC this year. Please support Helen in her efforts to raise $15,000 this year. She is already 1/3 of the way there. I am looking forward to seeing her when she comes back to Boston for this year’s race. You can make your donation by clicking on this link which will take you directly to her donation page. Remember no amount is too small in the search for a cure.

http://www.rundfmc.org/faf/donorReg/donorPledge.asp?ievent=321295&lis=1&kntae321295=1CA313A42FAE4C378A5C956946AD6116&supId=231091013

Here are my training totals:
Mar. 8 – 6.10 miles (53:31, 8:46 pace)
Mar. 9 – 3.75 miles (30:49, 8:08 pace) – Yasso 800s
Mar. 11 – 6.10 miles (53:07, 8:43 pace) – Tempo Run
Mar. 12 – 6.10 miles (54:46, 8:59 pace)
Mar. 13 – 11.30 miles (1:38:58, 8:45 pace)

Total Miles: 33.35 miles
2010 YTD Miles: 310.15 miles

My Rookie Mistakes

I have been having some trouble lately coming up with topics to write about here on my blog. I think it is just that my brain is overtaxed at the present time. I am in the middle of rehearsals for “The Importance of Being Earnest” with the River’s Edge Players in Hudson, MA. I have the privilege of playing John ("Jack") Worthing in the production. It is taking a lot of brainpower to memorize the lines and perfect my British accent. So, forgive me for not posting as often as I have in the past.

While driving home the other night after a long rehearsal, I was racking my brain trying to think of interesting topics related to running. I wondered whether or not I had ever blogged about common mistakes that runners should avoid. I know that as I look back at my running logs, I have made many mistakes during my training and racing over the years. Fortunately for me none of these mistakes have resulted in injuries. But, they certainly affected the outcomes of my training runs and in some cases my performance in the race. I thought I would share some of the common mistakes I made in hopes that you can avoid them in your training and racing.

Running in Old Shoes

When I first started out, I assumed that you ran in your shoes until they were completely worn out. I would buy my shoes at the local sporting goods store and run in them until they had no heel and the uppers were threadbare. No one ever told me that there was a life cycle to the shoes I was running in and I certainly never bought my shoes from a running store. But, I did notice that when I would get a new pair of shoes my minor aches and pains seemed to go away immediately. For some reason, I never connected the fact that the pains would go away every time I put on a new pair of running shoes.

Finally, as I became a more knowledgeable runner, I found learned that a good rule of thumb is to change out your shoes about every 300-350 miles. Some shoes can go a little longer depending on the brand. Your running store will always have a knowledgeable salesperson that can help you not only with the fit but also let you know how long your shoes should last based on your training schedule. Remember that as you run in your shoes the cushioning becomes more and more compressed. It is this loss of cushioning that lead to most injuries.

I usually buy two pair of the same shoe and rotate them each day. This allows them to decompress and dry out between workouts. It also reduces the number of visits I have to make to my local running store. Plus, I always have a dry pair of shoes to run in which can be important in the wet winter weather here in New England. So, don’t chintz on your shoes. It is really the only piece of equipment you have to buy and one of the key items that can help reduce the possibility of injury.

Upper Body Form

Until I started reading Runner’s World magazine, I didn’t think too much about my running form at all. I just ran and my arms would flail as I ran. After reading one of the many articles on running form, I did notice that my side to side swing would actually cause me to slouch a little too much which the article said inhibits your breathing. I decided to try and correct my form which is not an easy task. It took several months before I was able to run more upright and to drop my hands to waist level without thinking about it.

Today, I run with very little upper body movement at all. My arms are at a 90 degree angle with my elbows at my sides. I try to keep my arms loose and I do not clench my fists. I try to always keep my hands open and loose. They are at waist level and typically brush across my hip only slightly. I try not to swing my arms at all during my run. I try to imagine that there is a vertical line splitting my body in half and don’t let my hands cross that line. This keeps me compact and with very little upper body movement. Once this form became natural, I noticed that as I tire near the end of a run that I would start to slouch again. So in order to avoid any to neck, shoulder, and lower-back pain from slouching, I just pushing my chest out and it gets me back to form.

Hydration

When I first started running in the Texas and then Florida heat, I never took any water with me and never would drink before a run as I did not like the liquid sloshing around in my belly. But, I soon learned that I lost a lot of fluid during my runs. As a result, I would suffer from dehydration which is not a good thing. With some help from fellow runners who told me about weighing yourself before and after a run to judge how much fluid you are sweating out, I started to pay attention to what and how much I would drink before, during and after my runs.

To know how much fluid you need to consume, you need to learn your sweat rate.

“To determine how much liquid to take during a run or race, you need to know your sweat rate, and that can vary between 1 to 4 quarts per hour. Weigh yourself nude before a timed training run, and then again after. One pound of weight loss equals 1 pint of water loss. Calculate your sweat rate and use this to determine your fluid needs during a run or race. For example, if you lose 2 pounds during an hour run, that's 2 pints or 32 ounces. Thus, you need 8 ounces of water or sports beverage every 15 minutes.”

(Hydration 101: How to Stay Hydrated Before, During, and After Your Runs
By Christine Luff, About.com)

Since I know my sweat rate, I typically will drink about 16 ounces of water before heading out for my run. Then I sip 6 to 8 ounces of fluid every 30 minutes during my medium long runs (no more than 6 miles). During my long runs (7 miles up to 20 miles), I typically bring some Gatorade which allows me to replace my electrolytes. When I return from my runs, I always drink a 50/50 mix of Gatorade and water. I know I am rehydrated when I am peeing clearly and copiously.

Clothing

I have written extensively about what type of clothing I wear in the winter. But, I still see runners out on the road in who are simply wearing the wrong type or too much or too little clothing for the weather conditions. I know that they are uncomfortable and as I discussed in another post could be setting themselves up for either hypothermia or heat stroke.

Regardless of the season, I always stick to technical fabrics such as DryFit, Thinsulate, Thermax, CoolMax, polypropylene, or silk. I watch for sales at my local sporting good store as these types of clothing can be expensive. But, it is well worth the expense. Technical fabrics wick the sweat away from your body which keeps you dry and comfortable. I can’t stress this enough. Wet clothes are dangerous in winter conditions and downright heavy in the summer both of which make for a very uncomfortable run.

Starting Too Fast

Like most runners, when it comes to race day, I am so amped up that I forget my plan to start slow and gradually increase my speed until I am running at pace. But, you can also go out too fast on your training runs. The problem is that you always feel great during the first few miles only to find yourself bonking and struggling during the last few miles. I found this to be the case even on my training runs. I have to admit that I still do this on occasion but a lot less frequently.

What I try to do at a race or during a long training run is to really focus on running my first mile at 1 to 1.5 minutes slower than I my goal pace for the entire run. It is really hard to run that slow because I am always feeling so strong when I head out. But, what I have found since sticking to this plan is that I almost always run a slightly negative split during my training runs. Since then, I have also noticed I can run more consistently in races. I have read that for every second you go out too fast in the first half of your race, you'll lose double that amount of time in the second half of your race.

Overtraining

I can attest to the fact that you can overtrain for specific races or set certain goals that force you to run too hard or too many miles, and don't allow you the proper recovery time. I am sure that this is the reason that I was not able to reach my goal of running a 4 hour marathon until I learned to train and recover properly. Luckily, I never sustained an injury. As most runners know, it is a fact that overtraining is the leading cause of injury and burnout.

I learned through trial and error several things that have helped me avoid overtraining. First, I stick to the 10% rule. I never increase my weekly mileage increase by more than 10%. Second, when I am feeling particularly sluggish and unmotivated, I throw in a rest week where I drop my mileage back slightly and don’t do any speed work. Finally, I always schedule rest days and never miss them. I typically schedule my rest day for the day after a speed session or long tempo run. This allows me the important recovery time before getting back on the road.

Not Fueling Enough

As many of you know, I went on Weight Watchers to lose weight prior to heading out for a 14 day backpacking trip at Philmont Scout Ranch. The Weight Watchers program taught me many things. But, most importantly, I taught me the importance of nutrition, for both my health and ultimately my running performance. During my weight loss phase, I learned how hard it is to keep up a running regimen if you are not taking in enough of the right calories. I learned that what and when I ate had a huge effect on my running performance and ultimately my recovery after particularly hard efforts.

Now prior to runs of over 6 miles, I eat a light snack (usually a granola bar or banana) about 1 hour before I run. I have tried to eat during my really long training runs but have found that I can’t really handle it. So, instead I replace some of the calories I am losing through Gatorade or PowerAde. The rule of thumb I use is to take in about 100 calories after about an hour of running and then another 100 calories every 40-45 minutes after that. If your stomach can handle solid food while running, by all means, bring along GU, Cliff shots, Sports Beans or other items you can pick up at your local running store.

The other thing that I do religiously is replenish my energy as quickly as possible after my runs. I have read that muscles are most receptive to rebuilding glycogen within the first 30 minutes after exercise. Therefore, I try to eat as soon as I can after my workout. I typically eat carbs. But, my favorite post long run meal is a toasted bagel with an Egg Beater and slice of non-fat cheddar cheese with a glass of Pineapple/Orange juice. Most runners say that you should eat at least 1 gram of protein for every 3 grams of carbs you consume after your work out. Please never follow any type of low-carb diet when training for a half or full marathon. Runners need carbohydrates in their diet as they are a runner’s most important source of fuel.

I hope that my experiences will help you in your training and ensure that you avoid many of the rookie mistakes I made when I started my running life. If you have any mistakes that you have learned from that you would like to share, please feel free to post a comment here on my blog. I am sure that the 3 or 4 runners who follow this blog could benefit from your expertise.

Here are my training totals:
Feb. 14 – 10.20 miles (1:32:03, 9:01 pace)
Feb. 16 – 5.00 miles (49:48, 9:58 pace) – Orlando, FL
Feb. 18 – 4.20 miles (40:28, 10:27 pace) – Orlando, FL
Feb. 21 – 7.00 miles (1:00:20, 8:37 pace)
Feb. 22 – 6.20 miles (54:08, 8:43 pace)
Feb. 23 – 5.00 miles (40:36, 8:07 pace) – Mile Repeats @ 7:13 pace
Feb. 25 – 6.20 miles (51:56, 8:23 pace) – Tempo Run
Feb. 26 – 6.20 miles (53:54, 8:41 pace)
Feb. 27 – 10.20 miles (1:30:22, 8:51 pace)
Feb. 28 – 11.00 miles (1:39:25, 9:02 pace)
Mar. 1 – 6.20 miles (59:00, 9:31 pace) – Sick w/cold
Mar. 4 – 5.10 miles (45:19, 8:53 pace) – Sick w/cold
Mar. 5 – 6.20 miles (55:30, 8:57 pace) – Better
Mar. 6 – 10.40 miles (1:33:253, 8:59 pace)

Total Miles: 99.10 miles
2010 YTD Miles: 276.80 miles