Reebok Tacos

My dog has been eating the cat food again... She likes to be near me when I'm on the computer, but, geezus, she just farted... Ugh.

I haven't blogged in a few days, but I've been staying on track with RU and running.

Yesterday my schedule allowed me to do a track club workout. We did hill repeats on the back trails of Balboa Park. We ran at 5k pace for 3 minutes then jogged for 3 minutes, over the same couple of hills, over and over again. It was tough, and everyone tells me that wasn't the toughest run of the season. I was so spent that I nearly tossed my tacos when we were done with the hills, and opted out of the several sets of strides the club did after ward.

RU
I did one set of four warm up type exercises, two sets of light weights with a lot of lunge and squat matrixes, then two sets of a whole lot of the gentle pylo. I was there for over 2 hours, and that included ice. My sessons are supposed to be 1 hour, so I felt like I got more bang for my buck. I'm still pretty sore and tight in spots from last night's killer hill repeat workout, so B took that into consideration. It still was a really good workout.

I had my 2 cents* printed in the September 2009 Runner's World Magazine, page 82. I'm a part of their wear testing program and they actually posted something I had to say. Too bad it wasn't on a shoe I really liked. It was on the Adidas Response Cushion 18. I wore them on an 18 miler and my knees really hurt after wards. They're OK for shorter runs. My husband wear tested the same shoe and he thought the same thing I did -- not enough cushion.

It's a good day all around. My daughter aced a college biology class and now she's looking to transfer to either UCSD or SDSU in Fall 2010. She's taken the long road, but I'm soooooooo glad to know that she's plugging away. It's a tough road between being a single mom, work, school, and maybe a social life. We've always said we'd help her out as long as she stayed in school.

I went shopping to look for a hand held water bottle, the ones with the straps that attach to your hand. Just about everyone is SOLD OUT! I found only one. It was the 20 oz version of the Amphipod, but I really wanted the 12 oz version, mostly for shorter runs when I don't need the Power Ranger's belt.** Looks like I'll have to shop on line. I don't like to waste a shopping trip (because shopping doesn't float my boat -- too many years working in retail management jaded me) so I came home with sneakers for the kid and a bright green, tech fabric, long sleeved Nike t-shirt for $14.99. Go me.

Sunday's song:
Superfreak - Rick James - Miss Rachel

PEACE

*More like once cent due to the crappy economy...
**Also called "Wonder Woman belt" or "Batman Belt -- Hydration belt with multiple bottles and large storage pouch.

Superfreak

Activity: Run
Date: 07/26/09 11:09 AM
Distance: 1.75 miles
Time: 0:20:13
Speed: 5.2 mph
Pace: 11' 33 min/mile
Calories: 167

20 minute recovery run (jog) in my neighborhood. For whatever it's worth (because I was running slowly anyway)I had negative splits going up hill.

In other running news, my brother just ran the San Francisco 1/2 marathon, and even with a pit stop to use the restroom after the first 6 miles, he finished in 1:41, a new PR for him, finishing 6th in his division. I asked him about his improvement in time and he said that he's training with a running group... finally. He said if he didn't have a pit stop he could have finished much faster.

Yesterday's song:
Ups and Downs - Paul Revere and the Raiders

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Ups and Downs

Activity: Run
Date: 07/25/09 08:12 AM
Distance: 7.00 miles
Time: 1:21:52
Speed: 5.1 mph
Pace: 11' 41 min/mile
Calories: 658

Today's run was a doozie. It was through the back trails of Balboa Park, where there's at least a 19% grade on a few of the longer hills. It was supposed to be an 8 mile run. Towards the latter part of the run I kept thinking that we were missing a hill, and it turns out I was right. I was following behind a group of women who looked like they knew where they were going, but they forgot an extra loop to fit in that last mile. The thing about running through Balboa Park early in the morning is that you never want to run alone due a few of the transient folk still lingering. Most of the transients want to be left alone, anyway, but it's better to be safe in numbers, which is why I followed the women in front of me. I'm perfectly fine with 7 miles. I did walk up two hills and took it easy on the steep downhills, which explains the much slower average pace.

Now that I'm back to tracking everything on Fitday again, it seems I'm coming up short on calories, and I need to fit in something before bed, while keeping the lean protein numbers slightly higher than everything else -- meaning no delving into the cookies. Normally, I have to hold back so I don't over do it. I'm not sure why there's a shift, not being as hungry, but I sure hope it eventually shows up on my physique (less gut, more toned legs and arms) -- I still have plenty of catching up to do.

Speaking of hungry...
My husband and I decided to hit the High Dive after the run. I had a vegetable omelet sans cheese that looked rather large at first glance, but I inhaled it, plus the hash browns and toast... Now I'm stuffed to my ears.

Every time we go to the High Dive I find a few new stickers that just bust me up:


Thursday's song:
In My Head - No Doubt

PEACE

In My Head

I've been having somewhat of a writer's block when it comes to blogging. I sat down to update my workout and running happenings yesterday but, for some reason the words didn't come out right. It was much easier to post a picture instead.

Anyway...

Tuesday I opted for the air conditioned gym and their treadmill in front of a mirror, while plugged into my iPod with my 2009 SDRNR Marathon mix. I'm sort of swapping my recovery intervals with my faster ones, meaning a faster overall average time. I was doing a 2 minute recovery time and 30 seconds to one minute top speeds. Yesterday I was able to recover at 1 minute and do top speeds at 2 minutes. The in front of the mirror thing is still necessary, since I have to make sure my right side doesn't tilt while keeping my arms closer to my body. I was toast when I was done and spent a good 20 minutes in the stretching cage after.

Wednesday morning was RU. Since I was pretty sore in both my hips from Tuesday's interval workout on the treadmill, I did most of my exercises with much lighter weights and more stretching exercises and assisted stretching. The assisted stretching just about kills me, but I knew I'd be worse off without it. I was also given the next 4 weeks of a workout schedule, which makes me really happy -- you all have no idea, well, maybe you do. It's not like I can't figure out what to do on my own, but with my particular goals in mind I need to do specific exercises and run plans. My immediate goal is to improve upon my 5k time, which will help improve my half marathon time. Bryan seems to think I can improve upon my 5k PR time of 25:45 from a few years ago. In the grand scheme of things, that particular time isn't that fast, as there are some smokin' fast women in my age group, but I'd love to shave even a few seconds off of that time. We also went over nutrition, such as macro nutrients and caloric intake. For running I do need a little more carbs, but I'm finding that I'm getting in too many carbs and not enough protein. We discussed what ratios (carb/fat/protein) would work best for me and when. I'm pretty much right on the mark with caloric intake between 1600 and 1800 calories per day (for my height of a whole whopping 5'3"), but he asked to see a food diary along with my workout diary. I bought the Fitday PC version a few years ago that has nifty pie charts and graphs to show off the stats, so I'll be utilizing that, and it makes my life easier. I'm also not training for anything further than a 6 mile run, so there is no need to bump up the calories right now.

Yesterday I ventured out to the mall to return a dress that didn't fit quite right. I bought it on line because it I had a couple of internet only discounts plus free shipping. I usually fit into petite sizes pretty easily because of my height, but this dress was cut weird in the petite size, and I never know, exactly how Banana Republic dresses are going to fit me until I try them on. I have 3 of their dresses and all are different sizes. I ended up exchanging it for a regular sized dress but two sizes down. Good thing I went into the store when I did because I received an additional 10% off, even though it was an even exchange. Sweet. The dress is for a wedding we're attending in Ixtapa, Mexico in October, and, more likely than not it will be very warm.

Today

Activity: Run - Treadmill
Date: 07/23/09 12:00 PM
Distance: 3.15 miles
Time: 0:32:00
Speed: 5.9 mph
Pace: 10' 09 min/mile
Calories: 304

Intervals

What it was supposed to look like:
10 minute warm up
1 min easy/ 2 min Hard- race pace (x2)
2 min easy/ 3 min Hard- race pace (x2)
3 min easy/ 3 min Hard- race pace (x2)
1 min easy/ 2 min Hard- race pace (x2)
10 minute cool down

What I actually did:
2 minute warm up
1 min easy/ 2 min Hard- race pace
2 min easy/ 3 min Hard- race pace
3 min easy/ 3 min Hard- race pace
1 min easy/ 2 min Hard- race pace
then did 1 min easy/ 2 min hard - race pace, a few times to fill in the rest of the 30 minutes time on the treadmill
2 minute cool down

Warm up and cool downs at 4.0mph
Easy at 5.0 mph
Race pace at 7.1 mph
20 minutes in the stretching cage after

It was supposed to be 10 minute warm up and 10 minute cool down per my new workout instructions, but there's about a 30 minute limit on the equipment at the gym. I also forgot the "x 2," part of each interval, which would have given me about 34 minutes, and that's doable, but I forgot. Doing the math, if I did the workout as written, I would have been on a treadmill for about 54 minutes.

Aside from the workout, I'm still liking the marathon mix. Today I finished up the last race pace interval with "Fighter" by Christina Aguilera, and that really brought everything home for me, and in a good way. Now the song is stuck in my head.

Yesterday's song:
First I Look At The Purse - The Contours, The J. Geils Band

PEACE

First I Look At The Purse

A shark's Mermaid's Purse seen at the Sea Life Aquarium next to Legoland. We could actually see the insides pulsating.

Monday's song:
Picture This - Blondie

PEACE

Picture This

Since it would take an entire book to discuss my weekend, I'll briefly go over the highlights:

Saturday:

Activity: Run
Date: 07/18/09 07:50 AM
Distance: 6.02 miles
Time: 1:01:52
Speed: 5.8 mph
Pace: 10' 16 min/mile
Calories: 579

6 mile run with the track club at Harbor Island

Judy and Anne

My grandson's 6th birthday

Legoland
My daughter Renee, grandson Evan, Bob the Builder, my Son Erik.

The aquarium next to Legoland

Dinner with my husband's relatives from Iowa. No pictures of dinner.

Sunday:
Barbecue at my sister-in-law's house with everyone - Pictures later.

Today:
RU
A new workout plan, including exercises that involved sprinting, but also the variations of the squats and lunges. No pictures of this, either. You wouldn't have wanted to see this, anyway. Trust me.

PS:
I've recently received information about The Fresh Air Fund, and they kindly asked that I mention their information on my blog. The Fresh Air Fund is still looking for runners and sponsors to join the Fresh Air Fund-Racers team for the New York City Half-Marathon on August 16th. It looks like a very worth-while cause. If you get a chance check out the site to either join the event or donate. I've also added a link on my sidebar.

"Since 1877, The Fresh Air Fund has been giving inner-city children the joy of a summer vacation with volunteer host families and at Fund camps, creating unforgettable memories and fresh possibilities. The Fresh Air Fund, a not-for-profit agency, has provided free summer experiences in the country to more than 1.7 million New York City children from disadvantaged communities. Each year, thousands of children visit volunteer host families in 13 states and Canada through the Friendly Town Program or attend one of five Fresh Air Fund camps."

Thursday's song:
I Get Around - The Beach Boys - Barbie2be

PEACE

I Get Around

Activity: Run
Date: 07/16/09 11:42 AM
Distance: 3.41 miles
Time: 0:34:13
Speed: 6.0 mph
Pace: 10' 03 min/mile
Calories: 327



Today I decided to change things up and did an out and back run at Mission Beach. I had to laugh a bit at the elevation graph because I usually have no choice but to run hills where I live. Here's how flat it was:



OK, so there's a little blip. That was just going up a slight incline towards the pier where I turned around. Knowing I would be at the beach, I brought some swim wear, a towel, sunscreen and my camera.



I'm still trying to figure out the self portrait thing. (Penny, how do you always take such cute self portrait pictures? Do I need to bring my dog along?) It's an odd angle, but, for whatever it's worth, that's me at the beach. Yes, I did go in the water, and it felt wonderful, especially on my tired legs.

I need to run at the beach during the week more often.

I had my session at RU yesterday. Even with DOMS it was more of the same. I was spent when I was done, but it was good. Eventually I'll have the body to go with the workouts. I'm still working on the fluff.

Tuesday's song:
Generous Return - Bruce Myers

PEACE

Generous Return

I


HAVE


DOMS


*ouch*

My usual PT is back from vacation and was feeling extra generous on Monday. He gave me three sets of my workout instead of the usual two, plus he upped some of the weights. Even the PT assistant was surprised with the extra set. I pounded it out, but I was quite drenched and quite exhausted when I was done.

Today's run looked like this:

Activity: Run
Date: 07/14/09 10:07 AM
Distance: 2.18 miles
Time: 0:25:42
Speed: 5.1 mph
Pace: 11' 47 min/mile
Calories: 212

Let's call this a recovery run, shall we?

Instead of going to the gym for HIIT*, I did a recovery run in the neighborhood instead. I really wanted to go out longer because my mind needs it, but since I'm so sore I just took it really easy. No powering up those hills. There was no need to. I couldn't have powered up those hills if I tried.

For those of you who asked, this is a part of Tidelands Park, Cornado, CA. This is where the track club sometimes meets for long runs. Take notice of the sidewalk on the lower right side of the photo. I didn't have any good pictures of my own of Tidelands Park. I found this one doing a google search, but if you really want to, you can check here for more information and pictures about Coronado.

Here's me running on that sidewalk I mentioned. It was the 5k on the 4th of July, 2009...

Saturday's song:
Any Road - George Harrison

PEACE


*High Intensity Interval Training

Any Road

Activity: Run
Date: 07/11/09 06:49 AM
Distance: 6.02 miles
Time: 1:01:09
Speed: 5.9 mph
Pace: 10' 09 min/mile
Calories: 575



Another great track club run complete! I ended up running the route around the island because the Silver Strand route was more for the people who are running in the AFC half marathon next month, and I really didn't need to put in THAT much mileage. I was perfectly happy with the 10K I put in, besides, Coronado is such a pretty community and I didn't mind running down the quiet, shady neighborhood streets. We also had some humidity being pushed up from Mexico, at about 85%, so most of us were pretty well drenched in sweat by the time we were done. We're used to very dry weather here, and I had to pay close attention to how I was breathing so my asthma wouldn't pose a problem. One of my running friends commented that my running form looks more fluid, less stiff, and that's a good sign. Since I can't see myself run outdoors, I have to rely on what others tell me, and it sounds like I did OK with form today, but I wasn't fatigued, either. Even though, I still have plenty of work to do.

SPLITS
Mile 1 10:01
Mile 2 9:55
Mile 3 9:51
Mile 4 10:30
Mile 5 10:15
Mile 6 10:16
End 14:11 (extra time for fumbling to turn off the GPS)

It was absolutely gorgeous this morning. I really need to keep an inexpensive digital camera in my car at all times. My cell phone pictures just don't do justice to any gorgeous scenery. We began the run at the same place as last week's 5k/15k event, but it was sunny with a nice breeze this morning. The sun just glistened on the bay. One of the track club members was taking pictures but I don't know if he managed any pictures with the bay in the background.

Note to self: stash the cheap camera in the car.

Have a beautiful weekend!

Thursday's song:
Lather, Rinse, Repeat - The Chickpeas

PEACE

Lather, Rinse, Repeat

Activity: Run
Date: 07/09/09 10:28 AM
Distance: 3.09 miles
Time: 0:33:55
Speed: 5.5 mph
Pace: 10' 59 min/mile
Calories: 297



Hill Repeats
The first mile was just running mostly downhill just so I could get to the part of the neighborhood where I could do hill repeats. The secret to hills, which really is no secret, is have lunges and squats be a big part of your routine. It felt good to power up those hills and cool down on the flat parts and the down hills. I'm really appreciating all of those lunges and squats they have me do at RU.

Ever since the 4th of July my nutrition has been off. I've been craving carbs like crazy. I don't know if it's because I've had a shift in workout routines or what, but I could easily eat a whole giant Costco sized bag of Stacy's Pita Chips, the plain ones. To make it more seem balanced, I made some hummus last night, but it doesn't make up for all the chips I inhaled. I suppose it could have been worse. I could have jumped into an entire box of Hostess chocolate cupcakes, but I didn't.



I purchased tickets to see Jim Gaffigan on 7/31. He's the guy who talks about bacon, cake, and Hot Pockets... I think a change of pace will liven up the routine.



Yesterday's song:
Always Asking Questions - Howard Jones

PEACE

Always Asking Questions

Activity: Run
Date: 07/07/09 10:30 AM
Distance: 3.12 miles
Time: 0:32:00
Speed: 5.9 mph
Pace: 10' 15 min/mile
Calories: 304

HIIT on the gym treadmill per B's written instructions. I managed to hit the gym when it wasn't so busy, so I was able to use a treadmill right in front of a mirror. The mirror really helps. I also fit in some sort of version of the workout he had written up for me. I fit in a couple sets of lunge and squat matrixes, squat and lunge reaches, and push-ups between loads of laundry. I've decided to make Tuesday an overlap day, where I do a workout and run.



A question for all you runners:

When racing and trying to improve upon each race event, do you go for an over all PR, as in lifetime PR, or do you attempt a PR for your current age group?

I'm trying to decide if it's worth it for me to attempt to get an overall PR (personal record) a 5k race. The last time I PRed in that event was in 2003 at 25:45. I know that's not the speediest time, not even for my age group, 50-54, there's some ridiculously fast women in my age group, but considering all my issues I wonder if it's something to pursue. I don't know how realistic this is. I just want to see what I could do with a 5k distance at this point, especially while building back up to a half marathon race pace for this fall and winter. As for the half marathon distance, I wasn't that fast to begin with, so I know I can PR there. When I began marathon training, the 5k distance took a back seat, and I used it as a recovery run, without any major expectations. Perhaps I should start putting a few expectations back into my runs. The past 7 months have been all about rehabbing enough to finish a marathon with no specific time goal. I did that. Yes, I was satisfied, but it was more of an unfinished business thing. Yes, I truly was happy for the rebound marathon, but it was not a "woohoo!" kind of thing. I'd like to get the "woohoo!" component back into my races.

Yesterday's song:
Hit Me With Your Best Shot - Pat Benatar - Miss Rachel

PEACE

Hit Me With Your Best Shot

I'm semi recovered from the 4th of July festivities on Saturday. I opted to stay home and view the fireworks from my backyard. We could see about 5 or 6 firework displays from our backyard, but most of those were way in the distance. The closest ones were from Sea World, and they put on quite the show this year. Unlike their nightly fireworks that start at 9:50 PM and ends at 10 PM, the 4th of July firworks probably lasted about 45 minutes. This drove my dog nuts, and her poor doggy voice was sore from barking so much.

Sunday we spent the day doing a ton of yard work, mostly in the back yard. My husband cut down a diseased eugenia bush (similar to the one pictured right, but not as healthy), and I talked him into chopping down a rather tall schefllera, (similar to the one pictured left, but not as lush and pretty), probably about 15 feet tall. That particular plant does well in humid, warm weather and shade. It was in direct sunlight, dry air, and not thriving. After the bushes were cut down into small pieces and put into cans for the greens recycle, we planted a palm tree where the schefllera was and planted several packs of dianthus (pictured below) in the same area. It's not that big an area, but it looks so much better. I should have photo-documented everything, but we were on a roll. Everything just sort of happened. My husband really enjoys using that chainsaw. We still have SO MUCH WORK TO DO. I really wish I could take a magic wand and suddenly have a backyard that looks like a tropical resort... HOWEVER, I don't have the staff for the continuous upkeep. The staff is just me.



Today was RU with a different PT, since my usual guy is on vacation. I did two rounds all of the usual stuff, like the squat matrix and lunge matrix, pylometrics, stability ball push-ups, and one new exercise. He had me do parallel grip pull-ups with my feet with one of those pull-up bars you attach to a door. My feet were anchored against the door, so my arms weren't completely lifting up 100% of my body weight. I easily did 10, so he added 5 more, which was no problem. I could have churned out 30 in one shot, but since I was already wiped out by just one set of the usual exercises, I used that pull-up portion of my workout to cool down. When I was done with the workout one of the assistants helped me with the ice pack for my hip, and I had a really nice, relaxing cool down, feet up. I could have easily taken a nap.

RU has three televisions all set to ESPN, all day long. Tour de France was on the tube while my hip was being iced. I happened to catch a portion of the race where two cyclists bumped into each other, causing both to crash. The weird thing was that they started swinging punches at each other. Some of the PTs commented "those guys really need boxing lessons." I never knew fist fights were a part of the Tour de France. It was so odd. I can deal with fights in hockey, and, of course, in boxing (duh), but in cycling? I don't follow the sport of cycling, so I don't know about things like that. Flat tires I'm aware of, fist fights is a whole other story.

Saturday's song:
Independence Day - Martina McBride - Katiefeldmom

PEACE

Schefllera photo from Mauroguanandi
Eugenia photo from Wikipedia.org
Dianthus photo from Missouriplants.com

Independence Day

Activity: Run
Date: 07/04/09 07:35 AM
Distance: 3.06 miles
Time: 0:29:11
Speed: 6.3 mph
Pace: 9' 32 min/mile
Calories: 293



Out of the tens and under 30!

We ran in the Annual Coronado Independence Day 5k/15K this morning. My main objective was just to get parking, since the island can become rather congested quickly with 4th of July beach-goers, parade watchers, and runners for the 5k and 15k events.

I had no real race strategy until I was actually running. Sure, the mind always wants to go faster than the last race, but I knew how crummy my last run was, and I just wanted to keep an even pace and have some speed for the sprint at the end without wanting to throw up. Mission accomplished. Here's my splits per BiM:

Mile 1 9' 26
Mile 2 9' 28
Mile 3 9' 45
end 7' 46

I didn't think I could get out of the 10 m/m pace so quickly after my last 5k just barely a month ago, especially when adhering to the 10% rule, to never go faster than 10% until you're ready to. I'm surprised.

I quickly checked my stats before we left and my time at that point was 29:17. Official results will be posted later today.

We also saw a lot of track club members, but we didn't remember to bring out the camera until we were leaving and saw Marisan right after she finished her 15K:



...and she took a picture of us:



Michael had a good run, too. He finished around 32:30, and he wasn't expecting that, either. His last 5k was around 34 minutes.

Thursday's song:
The Best Is Yet To Come - Frank Sinatra - Katiefeldmom

PEACE

EDIT
RACE RESULTS
468 IRENE M 2543 50 6/51 F San Diego CA 29:18 9:26

I guess being in a new age group has advantages. I placed 6th in my age group!

The Best Is Yet To Come

Activity: Run
Date: 07/02/09 12:14 PM
Distance: 5.58 miles
Time: 1:03:56
Speed: 5.2 mph
Pace: 11' 27 min/mile
Calories: 533

Today's run was at the bay. It was supposed to be a tempo run but I felt off from the start, mostly my stomach. Basically I was supposed to start out slow to warm up, then run just a little bit beyond what is comfortable in the middle, then a slow recovery run at the end. My splits are all around a 11:30 m/m, the best split was 11:12, at mile 2. I ran marathon pace for the entire 5.58 miles. *sigh* I just could not get going any better than that. What it should look like is 11:00 m/m at the start, about a 9:50 m/m or better in the middle, and about an 11:00 m/m at end. 'Tis better to get in a crap run than no run at all.

Yesterday's song:
Lucky Number - Lene Lovich

PEACE

Lucky Number

Yesterday

Activity: Run - Treadmill
Date: 06/30/09 11:00 AM
Distance: 3.33 miles
Time: 0:35:00
Speed: 5.7 mph
Pace: 10' 30 min/mile
Calories: 332

I tried to get on a treadmill in front of a mirror, but there weren't any available, and it was really hard to see my form around the guy on the treadmill in front of me. When he did get off, I could at least see my shoulders in the mirror for a few minutes, but it was soon occupied by another guy, and much larger. Being on the gym treadmill is the only time I can really check my form because I can usually be right in front of a mirror while running, but there's only 6 treadmills right in front of the mirror, and they were all occupied today. The treadmill that I did use is different, and the cool down is programed for 5 minutes instead of 2, so my average pace reads much lower, factoring in the 5 minutes cool down.


Today's workout

RU
Two sets each of:
*lunge matrix with a 12# ball - 6 sets, two different lifts, overhead and side
*bowler squats with a Glide, using one 10# dumbbell
*step-ups with a jump onto an 18" box X 15
*two footed jump squat onto an 18" soft form X 12
*one footed jump down from a 12" soft form X 6
*Burpees X 10
*Jump Matrix X 5
*200 yards run

*stretching
*ice

I asked B about my proposed workout schedule, telling him that it reads as 8 days, and it sort of threw him. He was perplexed as to why I would think that, but it was the wording. It really does read as 8 days. He just didn't hash out the finer details in writing. Essentially, I'm working out and/or running a total of 6 days, with one rest day. He wants me to shoot for 4 days of running, which could be hills, intervals, my long slow distance run, or tempo runs. One day I would have to double up the a run and a strength workout, then I have 2 days at RU. I know how the workout schedules pan out. I've been doing the workout thing for the long haul, so it's not as if I couldn't figure things out on my own, but when you're going to someone for guidance, you kind of need to have the finer details. After a while it was just kind of funny.

Any way...

I picked up my race number and goody bag for the 5k run on the 4th of July:

Bonus points for the goody bag. It's one of those cloth-like, reusable shopping tote bags. I hope this is a trend that will stick around.

Monday's song:
Days Of The Week - Stone Temple Pilots

PEACE