Some of the Week in Review

Good mail day, thanks to Michelle from
I Heart Saving Money and Kohl's!

Monday was a rest day and I walked a few miles. Tuesday I lifted weights at lunch and then rode home. On my way, I rode up to Radnor Lake and then stopped in some intersection to pick up 75 of these:

Pennies!

Wednesday I rode in to work and then hiked 5 miles with Kat at Radnor Lake:

A nice lady took our picture

Thursday I went on the step mill instead of running because it was raining and super windy. I wanted to make it 60 minutes (I did) at a level between 6-8 (I started at 6). I always put it on random play, and it varied, starting at level 6 and making it to level 13 somewhere in there. My goal was to stay aerobic the entire time and use it in place of an easy run. Besides that I wanted to lower the workload the final 6 minutes (I didn't), it was a great workout and I finished up with 61 push ups. Friday I started the morning with 3-minute extreme slow isos.

NC.Com Crit #9 and I AM Criterium

Sunday Podium

I have been too busy to keep up with daily blogs, and now I hardly have enough time to recap the weekend’s races much less the rest of the week! But I’ll do what I can with the time I have!

After Saturday’s hard race, I took Sunday off and got back to training Monday. I did a few workouts, rode some, and mainly planned for my epic run on Friday: 18.5 miles in to work. I had been thinking about this for at least 3 weeks and knew that regardless, I was going to make it happen. Whether I felt good, ran slow, didn’t want to start, didn’t want to finish, I had to do it. It helped that I had a destination. Thursday night I rode home from work and left two water bottles, one at mile 12 and another at mile 6. Both stops were within a quarter mile of gas stations, though, so I knew that if I needed more or someone had taken my bottles, I’d be set.

I left the house at 4:50am with my bright Ragnar-approved flashing-light vest and headlamp, all my stuff (keys, ID, cash, phone) I’d packed the night before and attached to my race belt, and fuel (shot blocks, Gu, Larabar, and luna bar). I knew the Luna bar would be extra and only if I needed it, and I didn’t. I did eat the others, though—Gu at mile 6, Larabar between miles 9 and 10, and shot blocks every few minutes between miles 14 and 18. I also drank all my water and Gatorade but didn’t have too much to eat or drink (nor too little). I was pleased that I planned that so well. I also made it the 18.5 miles in 2:44 (~8:55), honestly nearly 20 minutes quicker than I’d expected. That even included frequent walks (uphill) during the final 4 miles.

The one thing I failed on, however, was remembering my car keys. Thursday I left my car at work with the expectation that I would run in on Friday morning and drive home on Friday afternoon. Somehow, though, I left my car key at home and thus my only way back home was to run. Or rely on a friend. I chose the latter :-) Anna S came and picked me up so we could hang out for the afternoon, and then I rode my bike back to work to get my car. The spin back actually felt good, and I needed it for Saturday and Sunday!

Saturday, Cali and Shannon were racing downtown at noon, so I went there to cheer them on and watch them go 1-2 in their race. AJ, Kat, Cath, and I were racing at 5, and I stuck around until our race. We lined up with Jes, Liz, Tricia, Pam, and Nichole; small field, but some of the strongest 1/2s around. I was hoping more would show up (there was a huge payout), but we still had a good race. AJ and Liz ended up off the front and the non-Team-Bd ladies couldn’t catch them, and the Team Bd ladies sat in for the sprint for 3rd (I won it with a little help from Kat). Kat was 5th, Catherine was 7th, and we were all a little happy having earned some money. Cath and I went for ice cream after and then I came home and crashed; I think I was in the most pain I’ve ever been in before a race and took an entire hour’s warmup (I usually get in about 5 minutes because that’s all I need). Plus we had to race again on Sunday!

Saturday. Top left: podium; Right: team
Bottom left: AJ and Liz; Right: Field sprint
(Don took the bottom two pics)

AJ, Cali, Kat, Shannon, and I lined up with only Jes and Kathy for our race Sunday. This was the last of our series. I won the race, Kat was 2nd, and AJ-Cali-Shannon were 3-4-5. Fun to take the top 5, but we would have liked to have had a bigger field as well. Then we hung around for hamburgers and awards. It was a beautiful day, and I got my tiara back (from AJ, a worth competitor and good friend).

Sunday. Top left: AJ and me; Right: off the front
Middle: sprint with Kat
Bottom left: getting my crown; Right: race podium
Bottom left and middle pics are from Time

Run Stats: 02:35:43, 17.42 miles, 8:56 pace, 2800’ ascent, 2172’ descent
(including a 0.4-mile walk to the dumpster to take out my trash)
Run Stats: 00:09:10, 0.92 miles, 9:50 pace, 86’ ascent, 179’ descent
(I thought I’d walk the final mile but was still feeling good)
I AM Racing Crit Stats: 49:06, 19.33 miles, 23.6 mph, 624’ ascent, 626’ descent, 1/9 Cat 1/2


Race #9, 8-04-13: 41:30, 15.7 miles, ~22.5 mph, 1/7 Cat 1/2/3
Race #8, 7-24-13: 29:29, 11.38 miles, 23.1 mph, 180 bpm, 3/21 and 3/5 Cat 1/2s
Race #7, 7-20-13: 49:57, 18.92 miles, 22.2 mph, 182 bpm, 1/12 and 1/5 Cat 2s
Race #6, 7-03-13: 31:05, 11.98 miles, 23.1 mph, 184 bpm, 1/18 and 1/5 Cat 2s
Race #5, 6-26-13: 29:26, 10.92 miles, 22.3 mph, 183 bpm, 6/23 and 4/5 Cat 2s
Race #4, 6-19-13: 29:48, 11.89 miles, 23.9 mph, 186 bpm, 5/19 and 3/4 Cat 2s
Race #3, 6-12-13: 28:48, 10.73 miles, 22.3 mph, 189 bpm, 2/18 and 1/3 Cat 2s
Race #2, 5-29-13: 30:39, 11.31 miles, 22.1 mph, 2/18 and 2/4 Cat 2s
Race #1, 5-22-13: 35:36, 12.88 miles, 21.7 mph, 4/14 and 2/3 Cat 2s (incorrect time and mileage)

What I work on and eat on my rest days
That and hike (Monday at Radnor)

Muscular Endurance Week 3: Break Week!

Tuesday's workout was different than what we've been doing the previous weeks of this series. We had been doing four 10- or 11-minute subthreshold intervals. Today, we combined what we'd been working on all year and did a 25-minute (or so, not positive on the time) tempo effort, 3 hills, a 12-minute subthreshold interval, and 2 sprints. I did the 12-minute interval in my aerobic zone, so basically everything for me today was tempo. I am feeling much better, but I really did not want to get out of a steady aerobic zone, and I wanted to be able to focus on riding a solid, strong 90 minutes. My sprint at the end was 13W higher than I've done in the past, so I think I succeeded in not breaking myself down too much during the rest of the workout.

Sprint 1: 697
Sprint 2: 739!

Wednesday was the 100th day of the year. With my friend Will from Iron Will Sports and Fitness (website here) (and whoever else wants to do it -- I'm not really sure how many people he has involved). I have been doing a push up challenge where you add 1 push up each day. Since Wednesday was day 100, I did 100 push ups. They are not all military style, but neither are they all girl push ups. I usually try to do as many military style ones as I can before switching to on-the-knees push ups. Then at some point I return to military style ones, and I usually end up doing about half one way and half the other.

This challenge, though never really easy past January, felt like it really got real after day 60. The rest of the year is going to be fun!

I did not do push ups on March 23 (around day 83), so through Wednesday, April 10, I had done 5,149 push ups.

I got in a quick ride at lunch. My road choices are limited and my time is limited, so I went across Briley Parkway and did a few hill repeats.

Wednesday bike ride

After work I met Kat for a quick hike (5 miles, 1:20) on the red trail at PWP. It was an absolutely amazing day, and the hike was great. I was so happy she was able to meet me--hiking with company is much more fun than hiking alone.

We started at the Chickering Road Entrance (top right)
and hiked clockwise on the red trail

If you want to hike PWP, one of the main entrances is off of Highway 100 where you see EEP WELL / NIC AREA (Deep Well Picnic Area). There is an entrance from Belle Meade Blvd, but I've never started from there. There is also a way to get to the red trail from EWP (you can see the red and white (candy cane) connector trail in the lower right-hand corner), and this adds 2 miles to the 4.5-mile look. When I first started hiking at PWP, I always started at the Deep Well entrance because I didn't know about the others. Kat introduced me to the Chickering entrance (adds 0.5 miles), and Anna introduced me to EWP, where I found the connector trail. Friends are great!

I also stopped in at the new Publix in Donelson. The parking lot was pretty full, but it was not even a quarter as busy as my sister's normal grocery store, Wegman's. However, it is super nice inside and I can see me going there more often than the Kroger that is basically right next door to it.

My favorite section...besides the salad bar!

Thursday's ride at T's was very similar to Tuesday's. Except that I started Sprint #1 early and reached only 579W. On Sprint #2 I hit 714W, so much improved over the 4 minutes of rest. Basically an all-aerobic-zone workout, and it was a really good workout.

The Weekend in Pictures

Put together sundae/blizzard stuff for a friend's family

Watched this movie -- I thought it was very good!

Made some pizza -- yum!

Made some cheesy garlic bread -- even yummier!

Went for a could walks through my neighborhood and
got a glimpse of the whole Cool Springs area

Moved these off the road during
my Saturday bike ride

Raced with all these amazing ladies at
Sunday's Cedar Hill Park Circuit Race

Watched these two crush it!

Played some piano and hit a few acorns

Got dressed up for a memorial service for
two of my cousin's chickens

Made these girls smile with the sundae stuff :-)

Treats and Trainers

There is a rainbow in there somewhere!

Monday's ride at T's on the CompuTrainer was AWFUL. I felt like I was at my max training watts (227), I couldn't do the 1-legged drills, and I got off at 60 minutes because I just couldn't fight to stay on any longer. But, 60 minutes was in the middle of an interval, so I also couldn't stay off the bike. Val asked if I was OK, and I said, "Yeah, I just have to decide whether I want to finish." I went into the bathroom, stood in front of the mirror, and told myself I could do it; it's only 5 more minutes, I'm strong, and I'd better get back out there and finish. I did. I got back on the bike and finished that interval, but I was DONE after that. Thankfully I got in a hard 65 minutes, though, considering today we have a kitchen full of treats at work:

Chocolate oatmeal cookie for breakfast, please

Then I dug into the veggies...so far, so good!

My plan is that I can have 1 of everything I want but not more than 1 of anything. Except veggies, that is...unlimited of those! After work I went to the Opryland Hotel to check out the Christmas decorations. I parked at and walked through the mall, then I went through the Delta, Magnolia, and Cascades lobbies.

Delta

Magnolia

Cascades

Tuesday's ride at T's was actually worse than Monday's. The first 20 minutes were OK, but then I went down 10% for the next 20min and another 10% for the final 20min. Then I was done. T said stay on for 60 minutes, and that's about all I had.

Wednesday I went to PW after work for a 5-mile hike. The first 3 miles were as the sun was setting; the last 2 were in the dark. I had a headlamp so I could see somewhat and I know the trails, but it was still a strange sensation, not being able to see much more than 10-15 feet ahead! Then I headed to the family's house to say a quick Merry Christmas and pick up a few presents my grandparents had sent to them for me.

Thursday's ride at T's was MUCH better than both Monday and Tuesday. A day off on Wednesday was obviously the right decision.

This is part of a white elephant gift; I had a
little trouble thinking of good ideas for a fun
gift for this group, but Aunt Renee, Lauren,
and Valerie came to my rescue!

We lost power right around lunch time at work, so I headed up the road for an 850 swim. Not super fast or slow, but pretty consistent after the first 100. Also I decided to alternate open turns and flip turns every hundred to make it even easier to count: 1:44 open, 1:49 flip, 1:53 open, 1:51 flip, 1:53 open, 1:55 flip (and pause because I thought I heard the lifeguard's whistle), 1:50 open, 1:51 flip, 2:01 kick on back/cool down.

Office Christmas Party

Pretzels, Hershey's Kisses, and M&Ms...perfect finger food!

Tuesday I rode at T's in the morning, worked, swam a quick 500 (better than nothing, I figure), had a GREAT 5-min ext. slow workout later, and then went to Sambuca in The Gulch for our office Christmas dinner. I was surprised that I actually liked the chicken I ordered, because it did not sound good from the menu but was the only thing on our pared-down menu that I thought maybe I had a chance at liking.

Wednesday I slept in and then trained and walked 30 minutes on the step mill. I always choose Random Play for a set amount of time, and I typically select the max level (9). The stronger I get on the bike, the easier this machine gets. I might have to move away from the step mill and to the TRUE elliptical machine soon. Or perhaps choose a different workout.

Thursday morning's workout was 6-6-6 EDI (another good one), Dalmuti at lunch during work, and T's class again for the afternoon. This week's workouts have seemed harder, but I'm also working at 1% higher watts than last week and a gear harder (first 20min on Tuesday and the entire class today). I have tons of room for improvement and am really liking the 1% increase per week thing, both mentally and physically. I'm thinking I might increase till the end of this session (6%) and then go down 5% and continue the 1% increase per week for the next session, repeating for the rest of the off-/pre-season. That is, unless I test way higher, then I'll re-evaluate. In this class, my mind was MUCH stronger than my legs--if my legs had their say, I'd have been off the bike, down a gear, or down 5% within the first 20 minutes. But I knew I could do it and do it well where I was, so I stayed there. Little victory!

Friday morning's workout was rough. Everything was tired. But I did the 3-min isos followed by 100 phasic reps. Then off to work. Then I went on a great 8-mile hike at Percy Warner. It was beautiful out and I wanted to take advantage of it. We are having a treat day at work on Monday, so I made some stuff. The pretzel/M&M treats pictured above were simple. The chocolate peanut butter bars, not so much.

Looks like it's ready to go...

I thought I was ready to move from the first steps (mixing the first 4 ingredients and spreading into the pan) before melting the chocolate, so I did. But then I looked back at the recipe and realized I forgot one of the four ingredients. I'd have made my mama proud with my baking skills :-)

I really thought I was ready...I even poured and spread!

Instead, I removed it from the pan, put it back in the mixing bowl, and added the missing powdered sugar. It turns out the consistency of butter/peanut butter/graham cracker crumbs is just not what is should be without the sugar. Once I added the sugar it was much better, so it went back in the pan before I melted the chocolate/peanut butter and spread that on top. It turned out much better and tastes pretty good.

Saturday morning, Cath and I rode for an hour on the trainer after I went tot he Y for an hour workout. Then Lee, Cath & Madi, Anna, and Shelly, Megan, & Jess went to lunch at Calypso Cafe before shopping at Lululemon. There is some great stuff in that store. I wished I had more discretionary money so I could spend it all on one running top and one pair of tights that would last forever! In the Giraffe class at church that night, Charlotte, Brooks, Susan and I had 17 4-year-olds to play with and tell about the angels telling the shepherds about Jesus being born. They were excited to act it out :-)

First set of barriers
source

Sunday I walked 2 miles before church and then went out to watch Anna do the 4s state CX race and race my P/1/2/3 race with teammates Kat, Shannon, and AJ and other competitors Andrea, Kim, Amy, Stephanie, Laureen, and Kathy. Our race was 45 minutes long, and I got lapped within 2 to go and rode 7.75 miles. My average speed was under 11mph. Crazy slow! But considering that this was a CX race, on grass, leaves, sand, and mud, that's pretty much normal, I guess. It was a super fun race, but not exciting for me to get last place. Lots of room for improvement! Will was there to watch - he's been training me for something like 3 or 4 years and never seen me race my bike, so it was great to have him see what it's all about and pray with me before the race. We went to lunch at Red Robin, and then I went home and, after cleaning, chilled on the couch for the rest of the afternoon.

Shannon's husband took tons of pictures during the race, and I'm hoping to get a few to share.

Percy Warner and Edwin Warner Parks

This little guy wanted to join me for dinner

Today I spent most of the morning at church for a volunteer orientation. Who knew that volunteering to be in the nursery 2 nights a month would require 4 hours of orientation?!? At least they fed us breakfast :-)

And I made breakfast for dinner and had breakfast before I left this morning, so it was a breakfast kind of day!

Dinner and the Olympics...great night!

After the orientation was over, I headed to Edwin Warner Park (EW). Yesterday I went to Percy Warner Park (PW) and run/hiked the Red Trail (PW; 4.5 miles) and the Candy-Cane Connector Trail (PW to EW; 1 mile). I did 8 miles total with an out-and-back on the CCC Trail, a little around the Nature Center in EW, and a little on the road in PW. I wanted to explore a little more today, so I drove to EW. I'd only ever been on the Red Trail and the roads but I knew there were more miles of trails, so I had to check them out. I found the Blue Trail (EW; 2.5 miles) after a little time on the road and hiked that. Then I walked back to the car and finished with just under 4 miles. I'd have loved to have hiked more but I didn't want to carry water and I was tired, so I left. That just means that I'll have to go back to explore again!

So far, the Red Trail is by far my favorite. It is a challenging hike (though it is labeled "Moderate" on the park literature) and typically takes me around 1:20 or 1:30 with a friend. Two weeks ago I managed to complete it in 1:02 by running all the downhills. Today I finished 4.5 miles in about 00:58 by running most of the CCC Trail, which is basically flat. Nothing else on that hike is flat, and it gives me a new appreciation for trail runners.

The Blue Trail was through the woods too but not nearly as challenging: It is shorter, and it is not as hilly or steep as the Red Trail. Obviously mileage was less, but the overall ascent/descent for the two days were this:

Red Trail Plus: 2467' ascent/2570' descent (8.01 miles, 308' per mile ascent/321' per mile descent)
Blue Trail Plus: 1318' ascent/1455' descent (3.78 miles, 348' per mile ascent/385' per mile descent)
Red Trail: 2164' ascent, 2183' descent (4.5 miles, 480' per mile ascent/485' per mile descent) (counter-clockwise)

Tomorrow I will be riding a few miles, so having two days of no riding and good hiking and training makes me happy. Plus I've been able to watch the Olympics this weekend so that makes me happy too.

NC.Com Crits #11, 12: Exhausted

Most weekends are good weekends, and for that I am grateful. This one was definitely a good one, and as I’m sitting here I am not sure exactly what has made it feel like such a good weekend. It was probably a combination of everything—fun, rest, work, training, relaxation, sunshine, rain, and more.

Friday I went to Percy Warner Park to hike the red 4.5-mile trail. My legs felt so good and I really wanted to run it, but I had to remember that I was racing the next day and couldn’t run it all. Instead, I ran the downhills and most of the flat sections (what little there are). As a result, I finished in the fastest time it’s ever taken me: 1:02! Usually it takes me 1:30, though last time Anna and I finished in 1:20. This was so much faster than normally comparatively!

1:02:25, 4.5 miles, 13:52/mile pace (4.3 mph), 143 bpm (170 max), 2164’ ascent, 2183’ descent

Then I walked (slowly—16:45) another mile because I had some time to kill before meeting Kat at Edwin Warner Park for our 5-mile walk through that park. I’d only been in the park once or twice and she knows it well, so she showed me a bunch of the paved paths and where some of them connect to paths from Percy Warner. Those parks together allow for some high mileage without a lot of back-tracking.

1:23:45, 5.0 miles, 16:45/mile pace (3.6 mph), 110 bpm (137 max), 2876’ ascent, 2932’ descent

Then, of course, I spent some time watching the opening ceremony of the London 2012 Olympics. Pretty impressive! I enjoyed the show and am excited for the cycling events, the track and field races, gymnastics, and more.

Saturday we had some races downtown. Val, Cath, and Shelly raced the Cat 4 women’s race with 17 other Cat 4s—it was great to see so many women out there racing. They finished as the top 3 women (in that order), and Valerie won the overall Saturday series for Cat 4 women. I watched more of this race than last week’s race but still was watching Madison so I didn’t see everything.

Shelly, Catherine, and Valerie post race

I had a few hours between their race and my first one, but that time seems to pass so quickly and before I knew it I was on the line with 32 men for the Men’s Cat 3/4 race. As I did Wednesday and last Saturday, I was racing this race to get the experience of racing with a bigger, faster field, and this race did not disappoint. My goal today was to score some omnium points—the top 15 are scored, so I had to get top 15. I also wanted to stay closer to the front than last week so that I could actually see what was happening. I was definitely closer to the front all race. Every once in a while people would come up on both sides of me and I’d get pushed back farther than I wanted, but at the next available opportunity I’d move up.

Source

Midway through the race (minute 21 according to my HR data, and the race was 40 minutes), there were 4 men off the front in a break. They weren't too far ahead, maybe 10 seconds, but they weren't getting closer or farther away. No one in the pack was trying to bridge up to them or bring them back, so I decided to attack. I thought if I could bridge up, I’d be in a 5-man break and possible get top 5. If I couldn't bridge up, I’d get caught by the field and just stay with them. I stayed away by myself for about a lap and then 2 guys bridged up to me. However, we didn't really work together (I was tired, one had 2 teammates in the break, and the other either was tired or didn't want to work), so we got caught by the field within another lap. I jumped back in where I had been and stayed there, finishing 14th and scoring 2 omnium points. Woohoo! This was an exhausting race, and I worked hard. Yet I had to toe the line for the next 40-minute race 10 minutes after the first race ended. Yikes.

Crit 1 stats: 16.18 miles, 39:11, 24.8 mph (33.1 max), 180 bpm (195 max), 511’ ascent, 475’ descent

The women’s race started out pretty rough for me, and I lasted only 10 minutes with the 11-woman field. I then rode by myself for at least 10 minutes, maybe 20, and then rode the final minutes with the leaders (who by then had lapped me). When the 3 leaders lapped me, I got behind the girl who was last and just stayed with them. I didn't have to do any work, but I also pretty much wasn’t in the race any more—I couldn’t sprint against them, and my only chance at not being in the worst position overall was if they would catch/lap the rest of the field. One of the leaders did, but the two I finished behind didn't, so I ended up being scored 8/11 (not my actual position, but it’s about how I felt and it’s where I was scored, so so be it).

Crit 2 stats: 14.21 miles, 39:16, 21.6 mph (32.2 max), 174 bpm (190 max), 516’ ascent, 528’ descent

I didn’t have much time between getting home and having to go to church, but since I miss so many weekends while traveling, I wouldn’t miss being able to fellowship when I am home. After church, however, I went home and chilled.

Sunday morning I got up and took a short walk and my legs were exhausted! Just that little walk reminded me quickly that yesterday’s race had been hard. But there was no rest for the weary today as Val, Anna, Parri, Shelly, Lee, and I met at 10 for a little ride. We frequently do this ride, but thankfully today we took it a little slower than normal and all stayed together; plus it was windy, and it felt like we had a headwind the entire route. Then it was off to the pool for a BEAUTIFUL afternoon of relaxing and reading Runner’s World and the newspaper. I still had a few chores to do when I got home (like cleaning my bike and changing my cleats, since during today’s ride my cleat actually came out of the pedal because it was so broken/chipped), but at least I did get to relax somewhat, and it wasn’t too hot to just sit in the sun/clouds and rest.

Ride: 32.66 miles, 1:45:42, 18.5 mph (32.1 max), 142 bpm (178 max), 1651’ ascent, 1648’ descent

What is most interesting to me, after looking at and comparing the HR data from the two races and then having gotten on my bike since then, is that I am so tired from the men’s race and I can feel that specifically. The men’s races have been pretty smooth; that is, there is not a lot of sketchy riding around the corners and it is pretty easy to hold your line and know that the others will be holding there line—I don’t have to be worried that someone is going to ride over into me. But, because there are so many people, there are a few surges and there is a lot of I guess what feels like “catching up” to everyone else. I did have to try to catch up or move up a few times, but when I was in the group I could pretty much not work too hard. My HR stayed elevated the entire race, as opposed to the women’s race where it was up and down and up and down the entire race. But today while we were riding, any little reaction I had to make to try to catch someone or stay on pace with Parri up a hill or even just stand up, I could feel that tiredness and those muscles that I’d worked so hard yesterday in the men’s race. I don’t necessarily like that tired feeling, but it is a good sign of a hard job well done.

7-21-12 Crit 1 stats: 16.85 miles, 38:41, 26.1 mph (31.9 max), 183 bpm
7-25-12 Crit 1 stats: 7.94 miles, 20:11, 23.2 mph, 181 bpm
7-25-12 Crit 2 stats: 10.72 miles, 28:09, 22.9 mph, 187 bpm
7-28-12 Crit 1 stats: 16.18 miles, 39:11, 24.8 mph, 180 bpm
7-28-12 Crit 2 stats: 14.21 miles, 39:16, 21.6 mph, 174 bpm

Women's Crit Stats

7-28-12 Stats: 39:16, 14.21 miles, 21.6 mph, 174 bpm, 8th of 11
7-25-12 Stats: 28:09, 10.72 miles, 22.9 mph, 187 bpm, 2nd of 11
7-21-12 Stats: 37:58, 14.24 miles, 22.5 mph, 178 bpm, 3rd of 11
7-18-12 Stats: 30:04, 11.29 miles, 22.5 mph, 179 bpm; 5th of 15
6-20-12 Stats: 30:06, 11.21 miles, 22.3 mph, 185 bpm; 6th of 16 (no post)
6-16-12 Stats: 40:18, 15.36 miles, 22.9 mph, 186 bpm; 1st of 14
6-13-12 Stats: 29:40, 11.37 miles, 23.0 mph, 187 bpm; 4th of 23
5-30-12 Stats: don't have them; 3rd of 21
5-23-12 Stats:  31:08, 11.63 miles, 22.4 mph (31.1 max); 3rd of 12