Monday, February 24, 2020

Running with Friends - 2020 Mesa Half Marathon

On February 8, I headed out to Mesa Riverview Shopping Center to participate in the 2020 Sprouts Mesa Half Marathon.  Since I had run the Ragnar Del Sol relay the weekend before, I had no plans to run this race in any goal time.  Instead, I was going to meet up with my friend Amber (who had also run Del Sol) and run together the whole way.  With no goal in mind, I got to the starting line with no pre-race jitters.  This meant that I could just enjoy the journey knowing time didn’t matter.  Our only goal was to reach the finish line.

What a lot of my running friends don’t understand is that every workout doesn't have to be completed alone.  And you can choose to run any race with a friend.  If you choose to run with a friend or a group you may find that you can help improve your performance, making the sport more fun, and even help you learn a thing or two.   I have run with Amber numerous times in training and I find that it makes the miles go by faster no matter what pace we are running.  If you are contemplating running a race or training run with a friend here are a few reasons to do it.

First and foremost, if you agree to run with a friend how much harder would it be for you to bail when you know they will be out there waiting for you to show?  Making a date to run with a friend creates accountability.  I hate disappointing my friends, so I never miss a run if I agree to run with someone.  This was definitely the case in this race.  My quads were still pretty sore when I got up to head to the race.  I had received a free entry to the race through work (I work at Sprouts).  If I blew off the race, it wouldn’t cost me anything.  But I knew Amber was going to be there and I couldn’t let her down no matter how sore I was feeling.

Second, even though Amber and I had no plan to run this race at our best pace, I have found that running with a friend who is faster than me helps me get better.  If you read my blog regularly, I do a speed session and a tempo run every week.  Even though these workouts have helped me increase and maintain my speed, when I run with a faster friend, I actually work even harder.  This is usually because I can’t keep up with their pace completely.  But working to keep up with my friend pushes me outside of my comfort zone.  It is there that real improvement happens.

Finally, this was a day that my legs were feeling heavy and sore.  As I headed to the race, I knew that my heart wasn’t really in it.  And I knew that if I had to run the 13.1 miles alone it would feel like a never-ending slog.  The best part of this race day was that I knew no matter what happened out there, Amber and I would be there to support and encourage each other.  I knew that the time would pass quickly.  We would provide each other the morale boost we would need as we approach the last few miles of the race.  That is exactly what happened.  We chatted our way along the course.  I don’t even remember passing the mile markers.  The next thing I knew we were approaching the finish line.

Amber and I crossed the finish line together.  I ran the 2020 Sprouts Mesa Marathon in 2:25:26 which was a leisurely 11:07 pace.  The surprising thing was that I actually felt great as I collected my medal and walked through the finish line shoot.  This was not even my worst half marathon performance.  The race proved that running with a friend makes the whole experience that much more satisfying.  The best part was that the day after the race I felt great and even went out for a 3.2 mile recovery run.  So go out there and find a friend or friends you can train and race with.  It will definitely improve your running in so many ways.

Feb 10 – 4.60 miles (50:02, 10:52 pace) – Hill Repeats
Feb 11 – 8.40 miles (1:12:57, 8:41 pace) – Tempo Run
Feb 13 – 3.10 miles (22:11, 7:09 pace) – Speed Work
Feb 15 – 7.10 miles (1:06:13, 9:20 pace)
Feb 16 – 7.30 miles (1:08:20, 9:22 pace)
Feb 17 – 5.20 miles (54:18, 10:27 pace) – Hill Repeats
Feb 18 – 6.30 miles (51:51, 8:14 pace) – Speed Work
Feb 20 – 8.30 miles (1:10:40, 8:41 pace) – Tempo Run
Feb 21 – 5.10 miles (45:27, 8:55 pace)
Feb 22 – 7.10 miles (1:06:00, 9:18 pace)
Feb 23 – 8.30 miles (1:17:16, 9:19 pace)

Total Miles:  70.80 miles
2020 Total Miles:  276.90 miles

Saturday, February 15, 2020

Ragnar Del Sol 2020 - The Final Race

On January 30, I headed up to Wickenburg with half of my Ragnar Del Sol Relay team.  This year was the final running of the Ragnar Del Sol relay.  I decided to run the race since it was the first adventure relay I had run with my fellow Sprouties.  We couldn’t field a full team from Sprouts so I called some of my friends from Password Penguin to see if they wanted to run and they were in.  The only issue on January 30 was that one of my Penguins had to pull out because he had pneumonia.  This meant our van was going to have to pick up his legs amongst the five of us.  We have done it before and could do it again.

We arrived in Wickenburg about 3 pm and decided to walk around downtown.  I have been to Wickenburg a few times, but my friends had not.  We looked around the shops and then decided to grab a few beers in one of the local saloons.  We went into the La Cabana Saloon which was a typical western saloon.  After a couple of cold ones, we then headed over to Anita’s Cocina.  Anita’s is the oldest Mexican restaurant in Wickenburg.  They have been around since 1986 which didn’t seem that long ago to me.  But it is family owned and the food was great.  When we finished, we headed back to the hotel to get some rest. 

Our team’s start time was at 8:00 a.m.  I told the guys that we would meet in the lobby of the hotel at 6:45 a.m. to head over to the starting line area to meet the rest of the team.  Surprisingly they all were in the lobby and ready to go at 6:45 a.m.   We loaded up the van and then headed over to the starting line area.  We saw the rest of the team in the safety briefing area.  When they were done, I introduced everyone as I was the only person who knew everyone.  We joked around a bit waiting for the call to the starting line.

I will say one thing about participating in a Ragnar relay, they start on time.  Sure enough at about 10 minutes to 8, we heard the call to get over to the starting line.  Our first runner was going to be Dana.  She was pumped up as she headed over to the starting line.  The event organizers announced all of the teams and then started the countdown to the start.  The gun went off and Dana was off.  The Penguins were on the road.  We said good-bye to Van 1 and headed to town to grab breakfast.

After breakfast, we headed out to Exchange 6 where we would meet Van 1.  The exchange was at the Sun Sprititualist Camp in Tonopeh.  We pulled into the big dirt parking lot.  We grabbed our safety gear to get checked in and watch the safety video.  Once we had done that, we hung out in the van listening to music and relaxing.  The sun was up and the weather was starting to warm up a bit.  Finally we got the text that Van 1’s last runner was on the road.  I got the team together and got Bob ready for his first leg.

Van 1 pulled in a short time later.  We were going to head over to the exchange with Van 1.  I punched the lock on the key fob and nothing happened.  I got in the van to try and start it.  The battery was dead.  We had drained it waiting for Van 1.  I sent the team over to the exchange zone so I could try and find someone with jumper cables.  Luck was in our favor and we found someone.  Greg and I hooked it up to a van next to us and we got the engine going.  I stayed in the van to keep it going.  A few minutes later the other 3 guys showed up and we were finally off.

The first 5 legs went really smoothly.  Jason had to double up running legs 8 and 9 together.  Then Greg had a hard 9.7 mile leg.  Next Brian had a 4 miler which would bring him to me.  The entire team was hitting their predicted paces.  Brian came in right where he was supposed to and handed off to me.  I had the longest leg of the race ahead of me.  I had volunteered to take our sick runner’s place.  This meant I had to run an 11.3 mile leg that was a gradual downhill for more than 2/3 of the distance.  The good news was that I was heading out at dusk and the temperature was perfect.

I headed out onto Sun Valley Parkway and my long downhill.  The sun set about 15 minutes into my run.  It was so peaceful as there were not many cars on the road.  The runners ahead and behind me were pretty distant.  It was like one of my long early morning training runs.  I locked into a pace that felt fast but comfortable.  I ended up running the first 6 miles of the leg at an average pace of 8:02 per mile.  I could feel that I was going too fast as I started mile 7.  I pulled back a little to keep something in reserve for the last 4.5 miles.  I finally reached the point where Sun Valley Parkway changes to Bell Road.  I had only 1.3 miles to go and my pace was now just under 9 minutes per mile.

I made the turn onto North Citrus Drive which would take me into Willow Canyon High School and the exchange.  I picked up the pace running a sub-8 minutes for the last .33 miles.  I pushed through the finish line and handed off to Dana for her to start Leg 13.  Since this was the Ragnar Leg, I went over to collect my medal. The Ragnar Leg is the one leg that is longer, steeper, more challenging and more talked about than any other in each relay.  I have run this leg 3 times during the Del Sol race.  I am always up for the challenge.  I had run this Ragnar Leg in 1:36:25 which was an 8:31 pace.  My van mates met up with me and we got in the van to grab some food and rest up for our next legs.

We got the text around midnight that the last runner from Van 1 was on the road.  They had lost some time and were about 45 minutes off our predicted pace.  We headed over to Sandra Day O’Connor High School where Bob would meet up with Van 1’s final runner and head out for his second leg.  Our goal was to try and get back the time Van 1 had lost.  The temperature was in the low 50s which was ideal.  Bob finished a little ahead of pace handing off to Brian who was running 2 legs back to back.  He covered his 6.9 miles right on pace.  Next up was Greg and Jason.  Both covered their miles a little ahead of pace.  Jason came in strong handing off to me at 3:13 a.m.

I had a predicted 3.2 miles moderate leg.  The problem I was having was that my quads were really sore from all the downhill during my first leg.  I really wanted to run at an 8:30 per mile pace.  I was able to average an 8:40 pace for the first 2 miles.  But I was unable to hold it.  My legs were really burning and I had to back off the pace.  I was so frustrated.  I just didn’t have the gas in the tank.  I ended up running at above a 10 minute pace.  I pulled into the Cross Church of Christ in Anthem and handed off to Dana.  I had run 3.14 miles in 31:19 which was a 9:12 pace.  I was unhappy as I couldn’t help make up any of the time we had lost.  We headed back to our rest area to get some much needed rest.

Van 1 was not able to make up any time during the next 6 legs.  We got in about 3 hours of sleep before we got the call that Mark from Van 1 was out for his final leg.  We headed over to Cactus Shadow High School in Dove Valley to meet them.  Mark came in and handed off to Bob.  Bob was going to run this leg of 4.1 miles and then pick up a second leg later.  Bob killed his leg and handed off to Jason.  Jason, Greg and Brian all ran their legs right on pace.  Brian handed off to Bob who had to run 2.1 miles before handing off to me.  I was feeling really sore and my legs were tight.  I only had 4.7 miles to run and knew I could gut it out and get to the finish line.

We headed over to Vista Del Camino Park in Scottsdale where I would meet Bob.  Bob came in strong and handed off to me.  The temperature was 62 and the sky was cloudless.  This meant it would feel a little hotter than it was.  My leg would take me though the southern portion of the park before making a couple of turns to get me under the 101 Freeway and onto the Tempe Marketplace Trail which runs along the Salt River.  It is a concrete bike and running path and overlooks the dry riverbed of Salt River.  I headed south trying to run at a sub-9 minute pace.  I was able to average an 8:48 per mile pace for the first 3 miles.  But I couldn’t hold it.  As I crossed the 3rd mile, I started to overheat a bit, so I stopped to walk.

I started to run again and just couldn’t push the pace.  I gutted out the last 1.7 miles averaging just under a 10 minute pace.  I turned into the tunnel that would take me into Riverview Park and the finish line.  As I approached the finish line, I could see my teammates lined up making a tunnel for me to run through.  That inspired me to pick up the pace a bit.  They fell in behind me and followed me across the finish line.  I was so happy to be done.  My legs were shot and I even had trouble walking over to the tables to sit down and rest.  We all shared a celebratory beer and chatted about our experience.  The consensus was that it was a lot of fun and we cherished the last running of this Ragnar Relay.

Password Penguin had run 186.5 miles in 29:00:51 which was a 9:20 per mile pace.  We had come in 9th place in our group Open – Mixed.  This is one of the highest finishes my teams have accomplished.  I was really proud of the whole team but especially my Van as we had to suck it up and cover extra legs.  Our predicted finish was 27:48:00 (8:48 pace).  We had run an hour and 12 minutes slower than we had set as a goal.  But Ragnar had predicted that we would finish in 28:59:29. We had missed it by only 30 seconds.  How about that!

I am sad to see Ragnar Del Sol end.  I have some fond memories from each of the 4 times I participated.  I am sure that Ragnar will come back to Arizona again in the future.  Until then the Penguins will run in other relays across the country.  I love this group of crazies and can’t wait until the next race.

Jan 20 – 5.10 miles (54:07, 10:25 pace) – Hill Repeats
Jan 21 – 3.10 miles (25:07, 8:06 pace) – Speed Work
Jan 23 – 3.60 miles (33:00, 9:10 pace)
Jan 24 – 4.10 miles (1:18:00, 8:21 pace) – Tempo Run
Jan 26 – 3.30 miles (33:49, 10:33 pace)
Jan 27 – 4.50 miles (38:47, 8:37 pace)
Jan 28 – 3.10 miles (27:59, 8:45 pace)
Jan 29 – 2.20 miles (19:31, 8:52 pace)
Jan 31 – 11.33 miles (1:36:25, 8:31 pace) – Ragnar Del Sol 2020 - Leg 12
Feb 1 – 3.41 miles (31:19, 9:12 pace) – Ragnar Del Sol 2020 – Leg 24
Feb 1 – 4.70 miles (43:26, 9:13 pace) – Ragnar Del Sol – Leg 36
Feb 3 – 3.10 miles (28:30, 9:12 pace)
Feb 4 – 7.30 miles (1:04:31, 8:50 pace) – Speed Work
Feb 6 – 7.30 miles (1:04:48, 8:53 pace) – Tempo Run
Feb 7 – 4.10 miles (37:28, 9:09 pace)
Feb 8 – 13.16 miles (2:25:24, 11:03 pace) – Sprouts Mesa Half Marathon
Feb 9 – 7.40 miles (1:09:00, 9:19 pace)

Total Miles:  98.30 miles
2020 Total Miles:  206.10 miles

Sunday, January 19, 2020

When Being Jewish Means Being Afraid

The Jewish quarter in Baghdad in 1925.Credit...Marion O'Connor/Royal Geographical Society, via Getty Images
With the election coming up this coming November, I wanted to share this very well written opinion piece from the New York Times.  We as Jews need to pay close attention to who we vote for to ensure that the increasing anti-Semitism in this country is not given another boost if we re-elect a President who won’t come out and say that anti-Semitism is bad and should not be tolerated.

When Being Jewish Means Being Afraid
The recent uptick in anti-Semitic crimes has made me appreciate my mother’s concerns in unexpected ways.

By Jordan Salama

Growing up, my brothers and I often teased my mom for having what we thought was an irrational fear of being identified as a Jew.

She painted over the Star of David on a duffle bag because when we were traveling, she didn’t want people “to know.” She warned my dad not to drive fast to my aunt’s house on Yom Kippur because she thought more speed traps were set during the Jewish holidays.

If we said a word like “Shabbat” in a department store, she seemed to hear it from aisles away. We were not to say Jewish things too loudly in public, she taught us. Better to be safe.

These things did not make sense to us, three brothers extraordinarily lucky to have grown up in a New York suburb where safety was hardly a worry at all, where any kind of violent crime — let alone violence against Jews — was so rare it was almost unfathomable. But my mother had her own reasons, and they were valid, for she grew up not in the United States but in Baghdad — watching, through the wide and curious eyes of a 6-year-old in the early 1970s, as 2,000 years of peaceful Jewish life there came crashing down around her.

She doesn’t like to talk about Iraq much, but my grandmother Fortunée and my aunt Cynthia do. Some of the most memorable moments of my childhood were spent in Long Island living rooms, sitting beside them as they told me, in a spellbinding mix of English and Arabic, stories of life in a country that ultimately rejected them after such a long and rich history of coexistence.

They shared tales of my great-great-great-grandfather, a trader who famously owned a caravan of more than 1,000 camels and traveled the Silk Road from Baghdad to Aleppo and Isfahan and beyond; of my great-grandfather, who built Iraq’s first cinema and movie studio; of the family house, with courtyard gardens so luscious they attracted wedding parties from all over the city.

In the summertime the children flew kites and slept peacefully on the cool roof. Jews were jurists and government officials; one was even the first minister of finance. They lived side-by-side with Christians and Muslims; they were business partners, neighbors, close friends who supported one another.

But these stories were always set up as the beginning of the end. Sprinkled throughout paradise were the warning signs, each worse than the next, until there was no choice but to leave. In the 1930s it was mainly political rhetoric; then in June 1941 it was the “Farhud,” a pogrom that killed nearly 200 Jews and injured hundreds more. By the 1950s more than three-quarters of Iraq’s Jews had fled the country; just over a decade later, around the time my mother was born, the few remaining Jews saw their assets frozen and their passports revoked.

My mother remembers when they imprisoned her father along with other Jews, remembers her mother going every day to the jail where he was being held, remembers the emptiness the family felt the morning after her cousins escaped over the border to Iran. When she was 3 years old, in January 1969, nine Jews were hanged in the main city square. By 1972, my mother’s family was among some of the last to leave, bound for the United States. Today, the number of Jews remaining in Iraq is reported to be in the single digits.

This is the story my mother remembers, the story she has always feared would repeat itself. That no matter how comfortable we as Jews may feel today, it only takes a small group of people (and a large group of people to sit idly by) to turn everything on its head. I remember watching with her in our living room as Donald Trump assumed the presidency in 2017. It was on her mind. As he approached the podium for his oath she asked me, with tears welling in her eyes, “Are we going to have to leave?”

At that point I didn’t think the answer was yes; I’m not sure I do now, either. But with each incident that has followed, family conversations have become more frequently wrapped up in those kinds of questions. First there was “Jews will not replace us” in Charlottesville, Va. Then the attack in Pittsburgh, on a synagogue that looked an awful lot like ours. Then San Diego, Jersey City and other smaller but significant incidents in between.

Jewish students’ experiences on college campuses are becoming increasingly uncomfortable. This fall, swastikas were drawn in a school in our district, and in another one nearby. And in December, there were several anti-Semitic attacks in a little over a week in New York — arguably the Jewish capital of this country — ending with the Hanukkah stabbings in Monsey.

Now is the first time that I have truly felt, in my (admittedly few) 23 years of life, such an overwhelming fear of impending doom. It seems to be all anyone talks about anymore, perpetually swirling around us, and for good reason. If war won’t destroy the world, climate change will. And now to add to it, the wave of anti-Semitic attacks over the past year are instilling the seeds of fear into many millennial American Jews for perhaps the first time. Not even, perhaps, because we fear for ourselves — but because we fear for the future of our children and our grandchildren. I can’t help but think this is unnatural: We are so young! Many of us have yet to figure things out for ourselves, have yet to hold our own in the world.

And yet we wonder and worry for those who will follow us because we are so palpably and devastatingly confronted with hints of what they will face if we do not act.

My mother, I now understand, has carried that very same fear with her all along. Well before any of the warning signs of the past few years, before anyone else seemed to be concerned, she was, because she had lived it. She was part of a community that had once felt exceptionally durable and perfectly coexistent, but instead fell apart before her eyes.

The answer, of course, is to act. (We are all guilty of not acting.) To push back on our suffocating culture of complacency — that if we’re not directly in harm’s way, right now, we do nothing — and be the ones to go against the grain until the grain goes in the right direction. Make people uncomfortable when they say or do something they shouldn’t, no matter how innocuous it may seem, so that we may look back upon these decades not as the moment when more could have been done, but as a mere malignant spike in a generally positive direction.

Our children will thank us for looking out for them. For understanding all that is at risk. I now thank my mom every chance I get.

Jan 2 – 10.20 miles (1:19:48, 8:48 pace) – Tempo Run
Jan 3 – 5.20 miles (45:56, 8:50 pace)
Jan 4 – 8.50 miles (1:17:42, 9:09 pace)
Jan 5 – 8.30 miles (1:18:00, 9:24 pace)
Jan 6 – 4.50 miles (49:05, 10:55 pace) – Hill Repeats
Jan 7 – 3.50 miles (26:54, 7:41 pace) – Speed Work
Jan 9 – 10.40 miles (1:29:24, 8:36 pace) – Tempo Run
Jan 10 – 4.20 miles (37:30, 8:56 pace)
Jan 11 – 10.10 miles (1:30:30, 8:58 pace)
Jan 12 – 8.30 miles (1:17:36, 9:21 pace)
Jan 13 – 4.60 miles (48:55, 10:38 pace) – Hill Repeats
Jan 14 – 7.30 miles (01:02:25, 8:33 pace) – Speed Work
Jan 17 – 5.20 miles (45:47, 8:49 pace)
Jan 18 – 9.20 miles (1:23:26, 9:04 pace)
Jan 19 – 8.30 miles (1:17:07, 9:17 pace)

Total Miles:  107.80 miles
2020 Total Miles:  107.80 miles

Saturday, January 4, 2020

Another Year of Running is in the Books


It is hard to believe another year has passed.  It seems like only yesterday when I was flying to Orlando to run the Dopey Challenge.  I remember sitting on the plane wondering how it would go and would I be able to complete all four races.  I was nervous and excited at the same time.  In the end it was one of the best running experiences I have had in my running life.  I was so euphoric as I crossed the finish line of the marathon having run 48.6 miles over four days.  It was at that exact moment I realized what running had become for me – freedom.  Running gives me enough freedom from life’s burdens to keep wanting to do it more and often.  It frees me from my dark thoughts and stresses minimizing them until they disappear entirely.  As I finish each run, I am free from all the darkness and stress thankful to be able to simply focus on the run itself and every unconscious breath I take each time I head out.

Running is my healthy addiction.  To say that I am obsessed with running does not truly capture how much it is a part of my life.  Running has allowed me to see parts of the world I would never see from a car or plane.  I get to see new places on foot and really experience them on a micro-level.  Each training run or race is a singular adventure that only I can experience.  It allows me to be fully in tune with my body and marvel at what it can do.  I constantly challenge myself to see if there is a limit to what I can do or how far I can push my body.  Running has taught me that I can accomplish anything if I put in the work and push myself to the limit.  So it is not just an obsession but a passion.

Running has shown me that it is a huge community of giving people.  I have found some of my closest friends through running.  All of the adventure relay races I have run have shown me who my true supporters are.  They are the crazy runner friends that wake up at 4:30 AM on race day to head to the starting line to cheer the first runner on. They are the ones that stand out on a desolate road in the middle of the night, cold and tired just to cheer me on.  To me this is the definition of friendship and love.  Our love for each other is now greater than our love for running.  And these are the people that I would do anything for and will hold them in my heart until I reach my final finish line.

As a Jew and a runner, I believe that every single person is put on this earth and at this time, with a mission of tikkun olam – repairing the world.  That repair must come through human actions. It is our responsibility to change, improve, and fix our world in any way we can.  As a runner, I have run 4 different marathons for charity where I raised money to fund research in finding cures for cancer.  I do this because as a Jew, I know that I must have a hand in working towards the betterment of our own existence as well as the lives of future generations.  Running allows me to do this.  It is individuals like me, not God, who will bring the world back to its original state of holiness.  Runners know this truth even if they are not Jewish.  Runners take care of each other and are there to lift each other up when they are down because we have all been there.  We runners do this because we know we are not only skin, bones and blood but heart and soul.

Of course I have learned perseverance and resilience over my running life.  But that flash of insight I received as I crossed the WDW Marathon finish line last January was the clarity that we are all in this together.  As runners, we push and strive to reach great heights in our sport.  When we achieve those heights, we understand the deepest parts of our soul.  We know that there is an unlimited reserve of potential deep within us, we just need to dig into the most hidden parts of our hearts and souls to release it.  And most importantly, runners know that we need each other to reach that finish line.  When we model good and caring behaviors, we are the individuals helping to repair our world.  When the rest of the world understands that and lives it like we runners do, then we finally bring our world back to holiness.

Happy New Year!

Dec 2 – 6.20 miles (1:05:00, 10:29 pace) – Hill Repeats
Dec 3 – 7.30 miles (1:00:47, 8:20 pace) – Speed Work
Dec 5 – 9.40 miles (1:22:34, 8:37 pace) – Tempo Run
Dec 6 – 4.20 miles (40:11, 9:34 pace)
Dec 7 – 7.10 miles (1:08:59, 9:43 pace)
Dec 8 – 8.10 miles (1:17:00, 9:30 pace)
Dec 9 – 5.20 miles (54:29, 10:29 pace) – Hill Repeats
Dec 13 – 4.50 miles (41:47, 9:17 pace)
Dec 14 – 8.10 miles (1:14:36, 9:13 pace)
Dec 15 – 8.30 miles (1:19:08, 9:32 pace)
Dec 16 – 5.80 miles (1:01:10, 10:33 pace) – Hill Repeats
Dec 17– 6.90 miles (59:53, 8:41 pace) – Speed Work
Dec 19 – 9.10 miles (1:21:38, 8:58 pace) – Tempo Run
Dec 20 – 4.50 miles (41:37, 9:15 pace)
Dec 21 – 8.10 miles (1:16:54, 9:29 pace)
Dec 22 – 7.30 miles (1:08:39, 9:24 pace)
Dec 23 – 5.20 miles (54:31, 10:29 pace) – Hill Repeats
Dec 24 – 7.70 miles (01:06:15, 8:36 pace) – Speed Work
Dec 26 – 10.40 miles (1:32:34, 8:54 pace) – Tempo Run
Dec 27 – 4.10 miles (37:02, 9:02 pace)
Dec 28 – 8.20 miles (1:17:19, 9:26 pace)
Dec 30 – 6.10 miles (1:04:34, 10:35 pace) – Hill Repeats
Dec 31 – 6.70 miles (56:03, 8:22 pace) – Speed Work

Total Miles:  158.50 miles
2019 Total Miles:  1,695.80 miles