Overnight Relay Race - Training Hints, Part 3

This will be my last post regarding the overnight relay race.  I am going to give you advice on what I have found works best for me with regard to packing for the race.  The key to surviving any overnight relay is to come prepared.  I was an Assistant Scoutmaster for many years so it shouldn't surprise you that I believe being prepared is important.  You may choose to add items you think you will need for your particular race.  But, I believe these items are essential.

Clothing

1.      I always bring 2 pairs of my favorite running shoes with me.  I like to alternate pairs.  I find that it is also a good idea should you find that you are running a leg in inclement weather.  This way you will have a dry pair to change into for your next leg.

2.      3 pairs of running shorts.  This should be obvious.  One for each leg.  In addition, I always bring an additional pair of running shorts to change into when I am done with all of my legs.

3.      3 wicking shirts.  Again one for each leg.  In addition, I bring one long sleeve wicking shirt in case the overnight run is cooler than normal.

4.      3 pairs of undergarments & socks.  As we taught the scouts, the key to avoiding getting chilled is to change out of your wet clothes ASAP after your leg.

5.      A pair of comfortable long pants to wear in between night-time legs.  If it is going to be a warm race, I will usually just bring a pair of light weight wind pants.  If it is going to be cold like at the Ragnar Cape Cod, I bring a pair of fleece pants.

6.      A light-weight jacket running jacket to allow me to layer if it is cold or wet during any of my legs.

7.      A sweatshirt.  If you are running a race in Florida, you can leave this behind.  But, I have always had a need to throw on a sweatshirt during each of the six relays I have participated in.

8.      Hat.  I bring 2 hats.  One is a baseball style running hat and the other is either a knit  hat or my running skull hat.  These I pull out when it is particularly cold at night.

 

Gear

1.      Running watch.  I run with the Garmin 410.  Whatever watch you use be sure to bring your charger with you.  There will be chances to charge it up during your down time.

2.     Sunglasses.  I have found that there has always been at least one leg where I am running facing the sun.  If direct sun bothers your eyes you really need to bring sunglasses.

3.     Reflective vest and some flashing lights.  Don't rely on your teammates to supply these for you.  Besides if you are a runner you should have a reflective vest for running in the early morning to protect you from the normal traffic we see every day.

4.     Head lamp for night runs.  I have started running with Knuckle Lights.  I find them more comfortable than running with a headlamp.  Plus it allows me to wear a hat to keep warm during the night time runs.  You can find them at http://www.knucklelights.com/.

5.     Pain killers.  Stay away from Tylenol.  I usually bring Aleve or Advil.  If you have any fears of stomach issues, bring some Pepto. 

6.     Sunscreen to protect your skin.  I didn't bring it on my first relay and did get a bit of a sunburn on my arms during my final leg. 

7.     Body glide or Vaseline. Either works to reduce chafing.  You will have chafing.  These races are just like a half or full marathon.  Having bleeding nipples or nasty chafing in areas that don't see the sun makes for an uncomfortable experience.

8.     Icy Hot.  I don't always bring this.  But, if you think you may experience severe muscle pain due to having to run 3 legs, you can get pain relief from sore muscles or aching joints by using Icy Hot.

9.     Baby Wipes or  some other Sports Wipes for in-between run wipe-downs.  Some people call it a Hobo bath.  Whatever you call it, it is a real relief to wipe all the sweat from your body before changing into your dry clothes or next running duds.

10.  2 beach towels.  I use these to wipe down before using the baby wipes.  I also use them to sit on in the van so I don't get the seats all sweaty.  Trust me it will keep the smell down in the van if you aren't always sweating all over the seats.

11.  Mouthwash, toothbrush/paste to use before getting some sleep after the night leg.  If you wear contacts bring your contact case and glasses to give your eyes a break between your night leg and the next final morning leg. 

12.  Flip flops or some other lightweight shoe (like Crocs) to give your tired feet a break between legs.  I started bringing these after my second overnight relay and have to say that it makes a huge difference to not always be in running shoes.

13.  Sleeping bag and sleeping pad.  I usually bring my 40 degree sleeping bag.  I have found that it is definitely warm enough for any race I have run so far.  At Cape Cod it was a little colder than normal so I pulled on my fleece pants and sweatshirt before I bedded down for the night.  I use my sleeping pad to stretch out on the grass during down time as well.

14.  Cell phone.  No explanation needed.

15.  A camera to record all the fun times and beautiful scenery that you will definitely be seeing during your race.

16.  One duffel bag to carry all the gear in.  Make sure that you always put your stuff back in your bag.  This keeps you from getting your gear mixed up with others and lost.  I always throw in a couple of small trash bags to put my wet running clothes in after finishing a leg.  I find it keeps the rest of my clothes dry and helps keep the smell down as well.

I hope that this list helps. All I can say is that I have never experienced anything like spending 30+ hours and running a 200 mile relay with 11 other people in all of my running adventures. At the end of each of the relays I participated in I found myself longing to spend more with my teammates that perhaps didn’t involve sleep deprivation, hunger, and odiferous van conditions.  In the end, I have to say that the celebration at the finish line is the reward for finishing our collective journey.  I always make sure that since we won't be living together like we had the previous 30+ hours that we take some time to enjoy each other after the race.

 

I have found that I have become truly close with all of my teammates who went on these crazy journeys with me.  I can say unequivocally that all of my teammates are  interesting, strong, intelligent, funny, and caring people.  They would truly give me the shirt off their backs if I needed it and I would do the same for them.  So the real secret to overnight relays it the people who make up your team.  Cherish them.   And don't forget that in some relays there are 300+ other teams out there doing the same thing.  They all have an insatiable zest for life that makes me want to aim higher, dream bigger and run harder.  What more could you ask for in a single racing event? 

Nov. 11 – 6.20 miles (58:20, 9:23 pace)
Nov. 12 – 3.10 miles (24:58, 8:06 pace) – Tempo Run
Nov. 13 – 6.10 miles (55:49, 9:05 pace)
Nov. 14 – 6.10 miles (55:47, 9:05 pace)
Nov. 14 – 2.50 miles (25:38, 10:10 pace)
Nov. 16 – 9.20 miles (1:29:18, 9:41 pace)
Nov. 17 – 8.20 miles (1:12:17, 8:49 pace)
Nov. 18 – 6.10 miles (56:11, 9:24 pace)
Nov. 19 – 3.10 miles (23:40, 7:36 pace) – Speed Work
Nov. 20 – 6.20 miles (50:13, 8:06 pace)
Nov. 21 – 6.20 miles (55:54, 9:10 pace)
Nov. 23 – 10.10 miles (1:27:01, 8:34 pace)
Nov. 24 – 8.10 miles (1:09:00, 8:31 pace)

Total Miles:  81.2 miles

2013 Total Miles:  1,582.70 miles

Overnight Relay Race - Training Hints, Part 2

As promised, I am going to continue my discussion about how to prepare for an overnight relay race.  The typical overnight relay race covers 200+ miles.  Depending on the speed of your team, it will take between 24-36 hours to reach the finish line.  Each runner only runs three legs during that time, so you can expect a fair amount of time not running.  Personally this is the best part of the whole experience -- bonding with your fellow runners in ways you never knew possible.

Why is there so much down time in these races.  Simple.  There are two vans with one van being the active van (meaning they are running their legs and supporting their runners) and the other van is off waiting for the other van to complete their six legs.  I want to first address what to expect when your van is active. 

When you're in a van that is actively running, you are either the one out on the road running your leg or you are one of the other five runners who are supporting your runner.  The easiest of the two different scenarios is when you are not running.  Your sole purpose is to become your runner's cheerleader and support vehicle.  You are there to provide them a water stop and a first aid station, if needed. I find that I am constantly hopping in and out of the van to cheer on my and other team's runners as they run their leg.  There have been many times when we have given aid to a runner whose support van left them struggling along to get to the transition area.  I can assure you the runner always appreciates the support.

Your support and cheerleading becomes even more important during the night legs and the final legs of the race.  These are the times when runners are feeling the effects of fatigue and sometimes their emotions are running high. The key is to make sure you provide the support you would like to have when you are out there in the dark or struggling with your third and final leg.  It is so easy to fall asleep in the van as soon as you're done with your night leg.  Don't forget that one of your teammates is out there running and needs your support.  If you support them, you will find that they will do the same for you.  Stay awake and be there for your teammate as you will have time to catch some shut eye when all of your runners have finished their night leg.

When your van is not running, you have some time to kill.  Typically the van is waiting somewhere between 5 and 7 hours before the active van is ready to hand off the "baton" to your van so you can start running again.  What always surprises me  is how fast the time goes by while you are waiting to start running again.  This is the one time where the old saying "time flies when you're having fun" really applies.  So what to do when you are off? 

The one thing you should definitely do when you are not running is replenish your energy stores.  In other words, grab something to eat.  You're running an endurance event and fuel is critical to enable you to perform at your highest level.  Your downtime is the perfect time to find a place to eat.  When you are a runner in Van 1, the first downtime is right after your initial leg.  I have found that it is really good to find a place with healthy and light food to grab a meal before heading to the big transition area.  Carbs are a good thing to eat as long as they are easily digestible.  You don't want any gastrointestinal issues in the middle of your night run.  Keep that in mind as you and your teammates decide where to eat.

Van 2's first "downtime" is immediately after the starting gun.  Since most teams are not elite in nature, they are typically given an early start time.  This means you probably did not get much sleep the night before.  In some cases, the team met early in the morning and drove to the start which really creates havoc with your sleeping patterns.  My recommendation is to drive to the first big transition area and grab a nap.  I always bring a sleeping pad and a small pillow so I can stretch out on the grass and grab some shut eye.  I know that some people can't sleep when there is a lot of commotion around them.  . But at least give it a try.  Grabbing some shut eye when you can will keep you fresh for your runs.

If you are one of those who cannot sleep in this type of environment, this is the perfect time to get to know your teammates.  Even if you are a work group or already friends, I can assure you that you will learn something new about them if you take the time to hang out and chat.  I usually bring magazines and a book to pass the time when we are hanging out at the transition areas.  There is always a quiet space somewhere where you can read undisturbed.  Finally, make sure that you are staying hydrated and grab a small snack like an energy bar while you are waiting.  Remember, you'll be running before you know it.

Now the big issue – SLEEP.  I have always been able to get at least 3 hours of good sleep in every relay I have participated in.  After your night leg, getting some sleep, no matter how little, is crucial. Even if you can't truly sleep, you need to try.  I recommend bringing a comfortable sleeping pad (like one you might use on a campout), a sleeping bag and a pillow.  Get yourself into some dry and warm clothes and find a place where you can stretch out and close your eyes.  Even if you don't sleep, the rest will help you when it comes to your final leg.  If you have a 15 passenger van, you can always sleep in the van.  I have done this as well but prefer to sleep in the outdoors.

Finally, make sure that after every run and during your downtime – stretch.   You are going to be sitting in a van for many hours.  That is not something you usually do unless you are a real estate professional like me.  This means you are going to stiffen up.  So whenever you have the chance grab your foam roller (if you brought one) and stretch.  This will allow you to stay loose and avoid those annoying cramps.  If you stay loose, you will be able to perform at your peak during each of your three legs.

Finally, if I can give you only one piece of advice to follow when running an overnight race, it would be to have fun!  Have fun while you're running, fun supporting your teammates, and fun during your down time. The best times during the relay are when you and your teammates are laughing your way down the road.  As I have said before, overnight relays are like no other race you will ever participate in because you a running as an individual but still part of a team. What better way to challenge yourself and to have a great time with likeminded people. 

As Audrey Hepburn once said, "I love people who make me laugh. I honestly think it's the thing I like most, to laugh. It cures a multitude of ills. It's probably the most important thing in a person."  I love my teammates because they can make me laugh and isn't that the best way to spend a weekend out on the road.

Oct. 21 – 6.10 miles (57:31, 9:23 pace)

Oct. 22 – 4.00 miles (31:35, 7:54 pace) – Speed Work
Oct. 24 – 5.20 miles (42:41, 8:13 pace) – Tempo Run
Oct. 25 – 6.10 miles (57:25, 9:23 pace)
Oct. 26 – 10.10 miles (1:29:40, 8:49 pace)
Oct. 27 – 6.10 miles (59:13, 9:41 pace)
Oct. 29 – 6.10 miles (57:54, 9:30 pace)
Oct. 30 – 4.00 miles (32:25, 8:06 pace) – Speed Work
Oct. 31 – 6.20 miles (56:54, 9:14 pace)
Nov. 1 – 6.10 miles (55:36, 9:05 pace)
Nov. 3 – 6.20 miles (53:35, 8:42 pace)
Nov. 4 – 3.00 miles (31:59, 10:43 pace)
Nov. 5 – 6.20 miles (50:13, 8:06 pace)
Nov. 7 – 3.50 miles (31:11, 8:57 pace)
Nov. 9 – 7.10 miles (1:03:34, 8:57 pace)
Nov. 10 – 10.10 miles (1:28:06, 8:42 pace)

Total Miles:  96.1 miles

2013 Total Miles:  1,501.5 miles

Overnight Relay Race - Training Hints

On February 21 I will be driving with 23 other crazy Sproutie Runners from Scottsdale to Wickenburg to participate in the 2014 Ragnar Del Sol.  This is another overnight relay race where we will have 2 teams from Sprouts participating and running for 30+ hours.  The total distance our teams will cover is going to be 202.7 miles.  I have become seriously addicted to these races.  They are so much fun and yet challenging at the same time.  I cannot recommend them enough to any runner who craves a team atmosphere and a competitive race experience all wrapped up into one.  Once you participate in one you will understand the passion I have for these types of running events.

The Ragnar Del Sol race starts in the little town of Wickenburg, Arizona which is 60 miles northwest of Phoenix.  It sits in the Northern reaches of the great Southwest’s Sonoran Desert.  It also happens to be the oldest town in Arizona north of Tucson and the fifth oldest in the state having been founded in 1863.  Wickenburg is now known more for its clean air and wide open spaces and happens to be the Dude Ranch Capital of Arizona.  I cannot think of a more fitting place to start an overnight relay race.  Not only does it epitomize the rugged individualism that built the West, it dovetails beautifully with the individual effort each of our runners will put forth throughout this race.

As I get myself prepared to run this race, I thought it might be helpful if I put together a little primer on how to train for an overnight 200 mile relay race.  I am sure there are any number of ways to get ready for this type of event.  Therefore I am not saying that I am the authority on how to best prepare for your particular race.  Please take these ideas as suggestions that may help you to get ready for one of these races.  I will start with some thoughts on training and then in my next post discuss things to expect and what to bring with you into your support van.

First let me say that a 200 mile overnight relay race is not like any other race you will run.  It takes more mental focus than a single distance race like a marathon.  You will need to be able to focus only on the leg you are currently running and not look ahead to the future legs in the race.  You have to run in the moment which in my opinion is what makes these races so much fun.  Each runner will complete between 10 and 20 miles over the course of an overnight relay.  As you know, each runner will complete those miles over 3 separate legs.  This means there will be rest time in between each leg.  If I have trained property, I typically feel the same fatigue and soreness I have felt after a half marathon when I am done with my 3 legs.  The biggest difference is the sleep deprivation that makes this racing experience different and more challenging.

I would recommend to any runner who is planning to run an overnight relay to train as if you are training for a half marathon.  This will allow you to get the mileage in necessary to be able to run when your legs are tired and perhaps not fully recovered from the previous leg.  It will also ensure that you are well prepared to complete almost any set of legs and mileage your team will need from you during the event.  I prefer to run with teams where speed is not the be all and end all.  Remember this is more about fun than trying to win.  As I said the sleep deprivation will have an effect on your per mile pace.  So despite your training you may not complete your legs quickly, but you’ll definitely finish them all and feel good at the end.   

If you are someone who can’t just be happy participating and finishing the race injury free I would recommend doing multiple runs within 24 hours during your training leading up to the race.  Most runners are not used running miles that close together.  You will typically have at least 24 hours in between training runs.  In an overnight relay you may only have 12 hours between legs.  To be well prepared for an overnight relay race, you should be running what I like to call “doubles”.    I would encourage you to start running “doubles” no later than 3-4 weeks before the race.  You can incorporate “doubles” into your normal training schedule in these five phases.  These should replace your long run in any half marathon training plan:

1. Easy run in the morning followed by an easy run in the evening and take the next day off
2. Easy run in the morning, followed by an easy run in the evening and an easy run the next morning
3. Hard run in the morning followed by an easy run in the evening and take the next day off
4. Hard run in the morning, followed by an easy run in the evening and an easy run the next morning
5. Hard run in the morning, followed by an easy run in the evening and a hard run the next morning

In practicality, how does this work?  The way I use these phases is by splitting my long run into 2 different runs on the same day and then run the following morning.   If my half marathon plan calls for a 10 mile run on Saturday with a 3 mile run on Sunday, I will split my 10 miler into a 7 mile Saturday morning run and then do 3 miles that evening and finish the weekend runs with the 3 miler on Sunday morning.   I like to use a 70/30 split when I divide my long run to create a double.  To avoid injury, you should run each phase for at least 3 weeks before moving up to the next phase.  And unless you are a regular marathoner logging at least 40 miles per week like me, I would skip Phase 5 altogether.

One final bit of advice; try to do at least two long runs during your training that equals the longest leg you will have to cover in the race.  I have found that this gives novice runners confidence that no matter what happens during the race they will be able to cover the longest mileage without any problem.  There is one caveat – if your longest leg is over 10 miles (as mine will be in the Ragnar Del Sol) your longest long run during training should be no more than 75 percent of that distance.

Finally, many people wonder about pacing in these races.  When it comes to pace, you should shoot to run at your normal 10K race pace for the first two legs.  If there are hills in any of the legs you will have to adjust slightly.  The third leg is the most challenging both mentally and physically.  It is normal to run slower during your third leg due to being fatigued from the previous two legs and the lack of normal sleep.  What I typically do when I get to my third leg is to go out a little slower than my 10K pace.  I shoot for between 10 and 15 seconds slower.  After the first mile I assess how I am feeling and decide if I can pick up the pace or need to slow down even more.  The goal here is to finish your last leg with a smile on your face and a true sense of accomplishment.

If you train for this race like you would for any other long distance race, you will be ready for the challenge.  Just make sure that you run a few doubles and try as the event approaches running at some weird hour either very early in the morning or late at night.  This will allow you to see how your body responds to running at an abnormal hour.  I am sure you will find your guts are a bit turned upside down.  Even if you have run multiple marathons, your body has no experience being active at 3 a.m. so it’s something worth training for. 

I hope that my hints will help you if you decide to sign up for one of the many overnight relay races being run all over this country.  I can assure you that you will have an experience of a lifetime.  You will get to run which is something you love and you will get to do it while creating lifelong bonds with your fellow teammates. 

Oct. 7 – 6.10 miles (57:31, 9:23 pace)

Oct. 8 – 4.00 miles (31:44, 7:56 pace) – Speed Work
Oct. 10 – 5.00 miles (41:00, 8:12 pace) – Tempo Run
Oct. 10 – 2.50 miles (26:15, 10:32 pace)
Oct. 11 – 6.20 miles (57:35, 9:23 pace)
Oct. 12 – 9.10 miles (1:22:48, 9:05 pace)
Oct. 13 – 7.10 miles (1:04:33, 9:05 pace)
Oct. 14 – 4.00 miles (31:42, 7:56 pace) – Speed Work
Oct. 15 – 6.10 miles (58:24, 9:31 pace)
Oct. 17 – 6.20 miles (57:15, 9:14 pace)
Oct. 18 – 6.10 miles (57:19, 9:23 pace)
Oct. 19 – 10.20 miles (1:33:30, 9:14 pace)
Oct. 20 – 9.10 miles (1:21:54, 8:57 pace)

Total Miles:  81.7 miles

2013 Total Miles:  1,405.4 miles

I am a Runner

As I was completing my second run on Thursday of this week and trying to figure out what I wanted to write about here, I started to wonder how many miles I had run since starting this blog exactly 5 years ago.  When I went back and looked at my training log I was a bit shocked at how many miles I had logged since turning 47.  As of today, I have run 9,197.3 miles or an average of 35 miles per week.  To put it in perspective, the circumference of the Earth is 24,901 miles.  So I have run over 1/3 of the circumference of the Earth.  Now that is mind boggling.

With all of this running, some of my non-running friends and colleagues question my sanity.  I mean how many people commit to running 6 days per week and actually look forward to it.  Most non-runners cannot understand why I subject myself to what they imagine as a grueling slog down the road on a daily basis.  Unfortunately there is no way I can explain what running does for me or why I need to run regularly.  Sure I can tell them that it helps me keep my weight down and that it is an easy and cheap form of exercise.  But there is no way to explain how it improves my psyche and my soul.  Yes…running improves my soul.

 I believe that when I run I am able to reduce the stress I feel when I am getting overwhelmed by work and wondering how I am ever going to be able to meet the goals and objective before me.  It has definitely helped me process grief and sadness after losing a friend or loved one to cancer.   Just getting out on the road for a few short miles helps me clear my head and think back on all of the happy memories of that person.  Running also allows me to set truly attainable goals that I can achieve.  Then when I am faced with a seemingly insurmountable problem I can remind myself of those achievements and know that if I work hard at it I can solve any problem.   Finally it is the knowledge that I always feel better and have a clear head after a run that gets me out of bed and onto the road every day.

While all of the above is true, what really helps improve my soul is that I can run to help others.  In 2009 and 2012 I ran as part of the Dana Farber Marathon Challenge team.  It was my first time as a charity runner.  I was worried whether or not I would be able to meet the fundraising goal when I started.  IN the end after a lot of hard work, I was able to raise over $32,000 to help scientists find a cure for all types of cancer.  It allowed me to actually perform a true mitzvah and finally do something to help ultimately achieve the Jewish principal of tikkun olam.  Charity running is the epitome of actively doing something to help repair the world.  Here is an excellent explanation of why I believe my running can and should be for a higher purpose.

Tikkun olam encompasses both the outer and the inner, both service to society by helping those in need and service to the Divine by liberating the spark within. As we are, the Divine spark lies hidden beneath our layers of egoistic self-centeredness. That spark is our conscience, through which the promptings of the Divine Will flow toward us. By pursuing spiritual inner work to strengthen our soul and purify our heart, we grow more able to bear that spark without shattering, more willing to act on what we know to be right, less willing to act in harmful or grasping ways, and more able to notice the quiet presence of conscience beneath the din of our chattering minds and reactive emotions. The work of transformation, of building a soul creates a proper vessel for the Divine spark, for our unique share of the Divine Will, returning that spark to the service of the One Who made it. By working to perfect ourselves, perfect our soul, and serve society, we each contribute in our own unique way to the perfecting of the world. This is our duty and our calling as human beings.  (From The Inner Frontier website)

Finally I know that running has introduced me to people who I now count among my closest friends.  I have found that when I am running with friends, I have my own personal cheering squad.  My friends and I are there to root each other on during races and support each other through long runs.  With Facebook, we can send encouragement over the internet and give our fellow runners that boost they may need during their training.  I also tend to run with people who are younger than me.  When I am running with them they are typically encouraging you to run faster and harder making it easier to take my running to the next level.  It also allows me to get to know people on a much deeper level in a casual environment.

As you can see there are reasons to run other than for better health.  But they are somewhat inexplicable to others because they are so personal in nature.  I know that I will keep running until the day that I shuffle off this mortal coil because it is a major part of who I am and it helps me learn to be a better me.  Who knows on day I may even be able to say that I have run enough miles to have circumnavigated the Earth.  Wouldn’t that be something?

Kindness in words creates confidence.

Kindness in thinking creates profoundness.
Kindness in giving creates love.
- Lao-Tzu

Sept. 16 – 6.10 miles (59:14, 9:41 pace)

Sept. 17 – 4.00 miles (31:54, 7:59 pace) – Speed Work
Sept. 19 – 6.10 miles (59:39, 9:50 pace)
Sept. 21 – 7.10 miles (1:06:54, 9:23 pace)
Sept. 22 – 7.10 miles (1:04:55, 9:05 pace)
Sept. 23 – 6.10 miles (57:28, 9:23 pace)
Sept. 24 – 4.00 miles (31:40, 7:55 pace) – Speed Work
Sept. 26 – 5.00 miles (41:14, 8:15 pace) – Tempo Run
Sept. 27 – 6.20 miles (57:07, 9:14 pace)
Sept. 28 – 7.10 miles (1:05:04, 9:14 pace)
Sept. 29 – 7.50 miles (1:08:11, 9:05 pace)
Sept. 30 – 6.10 miles (56:47, 9:23 pace)
Oct. 1 – 4.00 miles (31:45, 7:56 pace) – Speed Work
Oct. 1 – 2.90 miles (31:29, 10:52 pace)
Oct. 3 – 5.00 miles (41:01, 8:12 pace) – Tempo Run
Oct. 3 – 3.00 miles (34:52, 11:32 pace)
Oct. 4 – 6.20 miles (58:07, 9:23 pace)
Oct. 5 – 10.10 miles (1:34:03, 9:23 pace)
Oct. 6 – 7.10 miles (1:06:03, 9:23 pace)

Total Miles:  110.7 miles

2013 Total Miles:  1,323.7 miles