Warm-up: yoga toes; foam roller; and tennis ball on foot
Long distance run: 5 miles
Route turned out to be more like six miles. Ran from apartment, down Tilden Street, onto Rock Creek Park trail, to the stop sign before the exercise trail, and back. Took slightly over 45.00. Legs felt great considering it was first run over 5K in a few months. All in all, it was three good runs this week.
31 December 2009
30 December 2009
Thursday 31DEC09
Warm-up: foam roller; shoulder/hip mobility
WOD: "Angie"
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
35.29
Great workout to end the year. Kept it steady on pull-ups to prevent hands from ripping. Push-ups were difficult, as usual. Still having trouble with flexibility on squats; should probably stop wearing blue shoes for working out. Squats seem easier when wearing New Balances. Goal for next time will be sub-30.00.
WOD: "Angie"
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
35.29
Great workout to end the year. Kept it steady on pull-ups to prevent hands from ripping. Push-ups were difficult, as usual. Still having trouble with flexibility on squats; should probably stop wearing blue shoes for working out. Squats seem easier when wearing New Balances. Goal for next time will be sub-30.00.
Wednesday 30DEC09
WOD: Press 3-3-3
115-120(pr)-120
Awesome effort today; felt strong. Max one rep press during last CFT was 125#; thus, it was surprising to get 120# for three. Looking forward to a new max, possibly 135# . . .
Post-WOD: for time:
Row 1K
45# push press, 50 reps
30 pull-ups
07.20
Was supposed to be thrusters instead of push press, by KF screwed it up. In any event, it was a great WOD and I finally beat him in something. Enjoying workout out at CrossFit Bolling and not looking forward to returning to the Navy Yard next week.
Middle distance run: 3K (1.86 miles)
Performed on treadmill at 1.0 incline and 8.5 speed. Body was pretty tired after working out already in the afternoon. Felt difficult even though I've done 5K at that speed recently.
115-120(pr)-120
Awesome effort today; felt strong. Max one rep press during last CFT was 125#; thus, it was surprising to get 120# for three. Looking forward to a new max, possibly 135# . . .
Post-WOD: for time:
Row 1K
45# push press, 50 reps
30 pull-ups
07.20
Was supposed to be thrusters instead of push press, by KF screwed it up. In any event, it was a great WOD and I finally beat him in something. Enjoying workout out at CrossFit Bolling and not looking forward to returning to the Navy Yard next week.
Middle distance run: 3K (1.86 miles)
Performed on treadmill at 1.0 incline and 8.5 speed. Body was pretty tired after working out already in the afternoon. Felt difficult even though I've done 5K at that speed recently.
29 December 2009
Tuesday 29DEC09
WOD: Snatch 1-1-1-1-1-1-1 reps
65-95-95-105-105-115-115
Really shouldn't count last two reps -- wasn't able to fully lock out overhead. Need to devote time to snatch/OHS/push jerk.
Post-WOD: 5 rounds for time of:
5 KTE
10 one-armed dumbbell snatch w/ 45#
15 push-ups
10.04
Lost to KR (08.30) for second straight day. Plus, he snatched 135# w/out much of a problem. Absolutely hit a wall on push-ups; haven't done them in a few weeks. All in all, a good day.
65-95-95-105-105-115-115
Really shouldn't count last two reps -- wasn't able to fully lock out overhead. Need to devote time to snatch/OHS/push jerk.
Post-WOD: 5 rounds for time of:
5 KTE
10 one-armed dumbbell snatch w/ 45#
15 push-ups
10.04
Lost to KR (08.30) for second straight day. Plus, he snatched 135# w/out much of a problem. Absolutely hit a wall on push-ups; haven't done them in a few weeks. All in all, a good day.
27 December 2009
Monday 28DEC09
Warm-up: pull-up practice
WOD: Row 5K
20.25
Worked out with KF at CrossFit Bolling. Lined up two C2s right next to each other and got after it. Gave this WOD maximum effort, but still lost by two seconds. In any event, it was lots of fun and a great workout. Looking forward to going over there the next two days, plus hitting a 3K run on Wednesday.
WOD: Row 5K
20.25
Worked out with KF at CrossFit Bolling. Lined up two C2s right next to each other and got after it. Gave this WOD maximum effort, but still lost by two seconds. In any event, it was lots of fun and a great workout. Looking forward to going over there the next two days, plus hitting a 3K run on Wednesday.
Sunday 27DEC09
Warm-up: form running
Track workout: 4 x 400 meters, with five minutes of rest between efforts
01.24
01.25
01.24
01.24
Used track at Cathedral. It was very muddy and had some puddles, which slowed me down quite a bit. Body felt tired due to poor eating/sleeping/exercise habits over the past four days. In any event, it's good to be starting the half-marathon training program.
Track workout: 4 x 400 meters, with five minutes of rest between efforts
01.24
01.25
01.24
01.24
Used track at Cathedral. It was very muddy and had some puddles, which slowed me down quite a bit. Body felt tired due to poor eating/sleeping/exercise habits over the past four days. In any event, it's good to be starting the half-marathon training program.
23 December 2009
Thursday 24DEC09 to Saturday 26DEC09
Rest cycle.
Traveling to Atlanta to visit MC's family. Plan is to give the body some rest before half-marathon training begins on Sunday 27DEC09. It will be last substantial rest period until after the race in late-March. Diet will, understandably, suffer.
Traveling to Atlanta to visit MC's family. Plan is to give the body some rest before half-marathon training begins on Sunday 27DEC09. It will be last substantial rest period until after the race in late-March. Diet will, understandably, suffer.
Wednesday 23DEC09
Rest day (planned on doing front squat WOD, but Navy Yard gym was closed at 1300 -- ridiculous).
21 December 2009
Tuesday 22DEC09
WOD: "Dianne"
21-15-9 reps of:
225# Deadlift
HSPU
28.00
Started out like a house-of-fire, but HSPU began to wear me out. Deadlifts were manageable, especially with touch-and-go method. Have been wanting to do this WOD for over a year now, and finally had my opportunity. Too bad my shoulders are so weak.
21-15-9 reps of:
225# Deadlift
HSPU
28.00
Started out like a house-of-fire, but HSPU began to wear me out. Deadlifts were manageable, especially with touch-and-go method. Have been wanting to do this WOD for over a year now, and finally had my opportunity. Too bad my shoulders are so weak.
20 December 2009
Monday 21DEC09
Warm-up: shoulder mobility
WOD: Three rounds for time of:
15 Towel pull-ups
21 Dips
50 Squats
38 minutes
Towel pull-ups were tough on hands. Also, dips were surprisingly difficult. Could feel hips tight on squats; need to continue working on flexibility.
WOD: Three rounds for time of:
15 Towel pull-ups
21 Dips
50 Squats
38 minutes
Towel pull-ups were tough on hands. Also, dips were surprisingly difficult. Could feel hips tight on squats; need to continue working on flexibility.
Sunday 20DEC09
WOD: Five rounds for time of:
Burpee-clean-thrusters w/ 20# dumbbell, 15 reps
Run 400 meters
42.10
Not sure whether this WOD was difficult or if I was just sluggish. Haven't done many METCONs lately, and it showed. Had to sub 50 mountain-climbers for runs on two rounds b/c treadmills were occupied. Did this WOD in apartment "gym," which was a tight squeeze. Looking forward to starting half-marathon training a week from today.
Burpee-clean-thrusters w/ 20# dumbbell, 15 reps
Run 400 meters
42.10
Not sure whether this WOD was difficult or if I was just sluggish. Haven't done many METCONs lately, and it showed. Had to sub 50 mountain-climbers for runs on two rounds b/c treadmills were occupied. Did this WOD in apartment "gym," which was a tight squeeze. Looking forward to starting half-marathon training a week from today.
18 December 2009
17 December 2009
Friday 18DEC09
Warm-up: jump rope practice; foam roller
WOD: clean 1-1-1-1-1-1-1
135-140-145-150-150-155-155
Post-WOD: Complete 21-15-9 reps of:
Dead-hang pull-ups
HSPU
Still have trouble cleaning from ground. Didn't feel explosive once weight became heavier. HSPUs felt great today, which was surprising. Also did some hamstring flexibility work afterward.
WOD: clean 1-1-1-1-1-1-1
135-140-145-150-150-155-155
Post-WOD: Complete 21-15-9 reps of:
Dead-hang pull-ups
HSPU
Still have trouble cleaning from ground. Didn't feel explosive once weight became heavier. HSPUs felt great today, which was surprising. Also did some hamstring flexibility work afterward.
16 December 2009
Thursday 17DEC09
Warmup: shoulder mobility work
WOD: Back squat 3-3-3-3-3
Post-WOD: sit-ups and back extensions
Back squats done at 225. Really having flexibility issues on squats. Lower back, hips, and hamstrings all seem to be extra tight these day. Need to make effort to fix problem.
WOD: Back squat 3-3-3-3-3
Post-WOD: sit-ups and back extensions
Back squats done at 225. Really having flexibility issues on squats. Lower back, hips, and hamstrings all seem to be extra tight these day. Need to make effort to fix problem.
15 December 2009
Wednesday 16DEC09
3-on-3 basketball tournament at MSC
Planned on doing Back squat WOD in the afternoon, but legs were shot after playing four games. Will double-up tomorrow, instead.
Planned on doing Back squat WOD in the afternoon, but legs were shot after playing four games. Will double-up tomorrow, instead.
14 December 2009
13 December 2009
Monday 14DEC09
Warm-up: sit-ups and back extensions
WOD: Complete AMRAP in 20 minutes of:
50 SDHPs, 50#
10 Turkish get-ups with a 10 pound dumbbell
3 rounds. TGUs were great; looking forward to incorporating them into more workouts.
WOD: Complete AMRAP in 20 minutes of:
50 SDHPs, 50#
10 Turkish get-ups with a 10 pound dumbbell
3 rounds. TGUs were great; looking forward to incorporating them into more workouts.
12 December 2009
Sunday 13DEC09
Warm-up: Row 500 meters; shoulder/hip mobility work
WOD: "CrossFit Total"
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
245 + 125 + 315 = 685
Pretty solid effort. Back squat is definitely an issue. Haven't done it in a while, and it showed. Tied pr on Shoulder press. Deadlift was respectable, considering legs were tired from Back squat. Goal for next time is to reach 700.
WOD: "CrossFit Total"
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
245 + 125 + 315 = 685
Pretty solid effort. Back squat is definitely an issue. Haven't done it in a while, and it showed. Tied pr on Shoulder press. Deadlift was respectable, considering legs were tired from Back squat. Goal for next time is to reach 700.
Saturday 12DEC09
Warm-up: Row 500 meters; lots of hamstring/lower back stretching
WOD: Complete five rounds of:
L pull-ups, 7 reps
Ring push-ups, 15 reps
Need to dedicate some serious time toward L pull-ups. Still unable to get in L position; instead, had to simply ball-up and perform reps. Definitely a lower back/hamstring flexibility issue. Same issue hinders pistols and OHS. Ring push-ups were manageable. Much easier than ring dips.
WOD: Complete five rounds of:
L pull-ups, 7 reps
Ring push-ups, 15 reps
Need to dedicate some serious time toward L pull-ups. Still unable to get in L position; instead, had to simply ball-up and perform reps. Definitely a lower back/hamstring flexibility issue. Same issue hinders pistols and OHS. Ring push-ups were manageable. Much easier than ring dips.
10 December 2009
09 December 2009
Thursday 10DEC09
WOD: Run 5K
Post-WOD: 3-on-3 basketball at WNYD
Done on treadmill at 1.0 incline and 8.5 speed. Took approx. 22 minutes. First long run in over a month, but it felt alright. Should have good foundation when commencing half-marathon training at end of month.
Post-WOD: 3-on-3 basketball at WNYD
Done on treadmill at 1.0 incline and 8.5 speed. Took approx. 22 minutes. First long run in over a month, but it felt alright. Should have good foundation when commencing half-marathon training at end of month.
08 December 2009
Tuesday 08DEC09
Warm-up: shoulder mobility work; jerk practice
WOD: Split jerk 1-1-1-1-1-1-1
150-155-160-165-170-175-180(pr)
Post-WOD: For time:
Run 800 meters
30 Back extensions
30 Incline sit-ups
30 Back extensions
30 Knees-to-elbows
30 Back extensions
30 Ab-mat situps
16.38
Pretty happy with this effort. Split jerk is much easier for me than regular push jerk. Now that I have idea of max, next time can shoot for more weight by not doing so many sets leading up to it. Had to do tomorrow's WOD because of office Christmas party. Need to continue hitting back extensions hard.
WOD: Split jerk 1-1-1-1-1-1-1
150-155-160-165-170-175-180(pr)
Post-WOD: For time:
Run 800 meters
30 Back extensions
30 Incline sit-ups
30 Back extensions
30 Knees-to-elbows
30 Back extensions
30 Ab-mat situps
16.38
Pretty happy with this effort. Split jerk is much easier for me than regular push jerk. Now that I have idea of max, next time can shoot for more weight by not doing so many sets leading up to it. Had to do tomorrow's WOD because of office Christmas party. Need to continue hitting back extensions hard.
06 December 2009
Sunday 06DEC09
Warm-up: practice all movements
WOD: "Lumberjack 20"
20 Deadlifts (225#)
Run 400 meters
20 KBS (2 poods)
Run 400 meters
20 OHS (22# bar)
Run 400 meters
20 Burpees
Run 400 meters
20 Chest-to-bar pull-ups
Run 400 meters
20 Box jumps
Run 400 meters
20 Medicine ball cleans
Run 400 meters
38.13
All runs done on treadmill at 1.0 incline and 10.5 speed -- they were difficult today. Had to scale back from as rx'd WOD on deadlifts, OHS, and dumbbell cleans. Still need work on OHS and cleans, but they are improving. Burpees and pull-ups felt great today. Looking forward to some rest tomorrow.
WOD: "Lumberjack 20"
20 Deadlifts (225#)
Run 400 meters
20 KBS (2 poods)
Run 400 meters
20 OHS (22# bar)
Run 400 meters
20 Burpees
Run 400 meters
20 Chest-to-bar pull-ups
Run 400 meters
20 Box jumps
Run 400 meters
20 Medicine ball cleans
Run 400 meters
38.13
All runs done on treadmill at 1.0 incline and 10.5 speed -- they were difficult today. Had to scale back from as rx'd WOD on deadlifts, OHS, and dumbbell cleans. Still need work on OHS and cleans, but they are improving. Burpees and pull-ups felt great today. Looking forward to some rest tomorrow.
04 December 2009
Saturday 05DEC09
Warm-up: Row 500 meters
WOD: Row 1000 meters
Then three rounds of 21-15-9 reps of:
Ab-mat sit-ups
Back extensions
07.38
Post-WOD: OHS practice
Quick workout. Difficult to push at full-speed for 1000 meters; very similar to 800 meters on track. Good warm-up for tomorrow "Lumberjack" workout.
WOD: Row 1000 meters
Then three rounds of 21-15-9 reps of:
Ab-mat sit-ups
Back extensions
07.38
Post-WOD: OHS practice
Quick workout. Difficult to push at full-speed for 1000 meters; very similar to 800 meters on track. Good warm-up for tomorrow "Lumberjack" workout.
03 December 2009
Friday 04DEC09
Warm-up: Clean practice
WOD: Complete three rounds for time of:
Run 800 meters
135# Power cleans, 21 reps
34.46
Great effort today. Big improvement on cleaning from the ground. Remember to keep back arched, pull to mid-thigh, big shrug, and quick elbows. Runs were done at 1.0 incline and 10.0 speed.
WOD: Complete three rounds for time of:
Run 800 meters
135# Power cleans, 21 reps
34.46
Great effort today. Big improvement on cleaning from the ground. Remember to keep back arched, pull to mid-thigh, big shrug, and quick elbows. Runs were done at 1.0 incline and 10.0 speed.
02 December 2009
Thursday 03DEC09
Warm-up: full mobility work
WOD: 3 rounds, 15-12-9 reps of:
Thrusters, right arm only, 60# dumbbell
Thursters, left arm only, 60# dumbbell
One-hand pull-up, right arm
One-hand pull-up, left arm
25.10
Awesome effort today. Weight was very heavy on thrusters, and all pull-ups were done as singles. It was difficult to hold onto my wrists when my arms became sweaty. Good to be back on track.
WOD: 3 rounds, 15-12-9 reps of:
Thrusters, right arm only, 60# dumbbell
Thursters, left arm only, 60# dumbbell
One-hand pull-up, right arm
One-hand pull-up, left arm
25.10
Awesome effort today. Weight was very heavy on thrusters, and all pull-ups were done as singles. It was difficult to hold onto my wrists when my arms became sweaty. Good to be back on track.
01 December 2009
Tuesday 01DEC09
Pre-WOD: tennis
WOD: Front squat 3-3-3-3-3 reps
175-175-185-195(f)-185
Post-WOD: L-pullup practice and sit-ups
WOD: Front squat 3-3-3-3-3 reps
175-175-185-195(f)-185
Post-WOD: L-pullup practice and sit-ups
29 November 2009
Monday 30NOV09
Warm-up: mobility work
WOD: "Joshie"
20# dumbbell snatch, 21 reps, right arm, left arm
21 pushups
20# dumbbell snatch, 15 reps, right arm, left arm
15 pushups
20# dumbbell snatch, 9 reps, right arm, left arm
10 minutes. Absolutely terrible effort today. Was devestated from "Linda" and 400 meter walking lunges on Thanksgiving. Need serious work on snatches from the floor. Need to step up intensity.
WOD: "Joshie"
20# dumbbell snatch, 21 reps, right arm, left arm
21 pushups
20# dumbbell snatch, 15 reps, right arm, left arm
15 pushups
20# dumbbell snatch, 9 reps, right arm, left arm
10 minutes. Absolutely terrible effort today. Was devestated from "Linda" and 400 meter walking lunges on Thanksgiving. Need serious work on snatches from the floor. Need to step up intensity.
28 November 2009
Sunday 29NOV09
Warm-up: shoulder mobility work
WOD: "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 225#
Bench Press: 135#
Medicine Ball Cleans
32.43
Can't imagine doing this WOD as rx'd. Back was so shredded after doing so many deadlifts. Was able to get through all sets of bench press unbroken, which was surprising. Next time, hope is to keep 225# for deadlift, increase to 145# for bench press, and add in 95# cleans.
WOD: "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 225#
Bench Press: 135#
Medicine Ball Cleans
32.43
Can't imagine doing this WOD as rx'd. Back was so shredded after doing so many deadlifts. Was able to get through all sets of bench press unbroken, which was surprising. Next time, hope is to keep 225# for deadlift, increase to 145# for bench press, and add in 95# cleans.
27 November 2009
26 November 2009
Friday 27NOV09
Warm-up: jump rope practice
WOD: Complete AMRAP in 20 minutes of:
10 Double-unders
10 Sit-ups
10 Back extensions
Screwed up. WOD was supposed to be sets of 15, not ten. Anyways, completed 17 rounds plus Double-unders. Legs were still stiff from yesterday's lunges. Looking forward to day off tomorrow.
WOD: Complete AMRAP in 20 minutes of:
10 Double-unders
10 Sit-ups
10 Back extensions
Screwed up. WOD was supposed to be sets of 15, not ten. Anyways, completed 17 rounds plus Double-unders. Legs were still stiff from yesterday's lunges. Looking forward to day off tomorrow.
25 November 2009
Thursday 26NOV09
Warm-up: 400 meter Run
WOD: 400 meter Walking lunge
18.52
One of the most difficult WODs that I've done in a while. MC came along for the ride and actually finished just after me. Legs were locking up really bad towards the end. Now, it's time for turkey!
WOD: 400 meter Walking lunge
18.52
One of the most difficult WODs that I've done in a while. MC came along for the ride and actually finished just after me. Legs were locking up really bad towards the end. Now, it's time for turkey!
24 November 2009
Wednesday 25NOV09
Warm-up: Row 500 meters
WOD:
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
110-110-110-110-110
135-135-135-135-135
135-135-115-115-115
Felt great up until the second set of Push Jerk. Shoulders were incredibly fatigued -- decided to drop weight for last three sets. Need to focus on re-dip on Push Jerk to move up in weight.
WOD:
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
110-110-110-110-110
135-135-135-135-135
135-135-115-115-115
Felt great up until the second set of Push Jerk. Shoulders were incredibly fatigued -- decided to drop weight for last three sets. Need to focus on re-dip on Push Jerk to move up in weight.
23 November 2009
Tuesday 24NOV09
Rest Day
Much needed after last three workouts. Going to spend the evening buying groceries for Thanksgiving. I've been tasked with turkey, gravy, mashed potatoes, and stuffing. MC is in charge of cranberry sauce, corn pudding, and pumpkin pie. JAC is bringing his famous green-bean casserole and, of course, some wine.
Much needed after last three workouts. Going to spend the evening buying groceries for Thanksgiving. I've been tasked with turkey, gravy, mashed potatoes, and stuffing. MC is in charge of cranberry sauce, corn pudding, and pumpkin pie. JAC is bringing his famous green-bean casserole and, of course, some wine.
22 November 2009
Monday 23NOV09
Warm-up: hip/shoulder mobility work
WOD: Complete as many rounds as possible ("AMRAP") in 20 minutes of:
25 Burpees
Squat w/ 45# dumbbells in hands, 15 reps
3 rounds plus 15 Burpees
Horrible effort tonight. Gym was super-crowded and wasn't able to occupy the squat rack, which was rx'd workout. Had to sub in dumbbells, which wasn't great. Burpees were killer, as always. Looking forward to day off tomorrow.
Post-WOD: sit-ups and back extensions
WOD: Complete as many rounds as possible ("AMRAP") in 20 minutes of:
25 Burpees
Squat w/ 45# dumbbells in hands, 15 reps
3 rounds plus 15 Burpees
Horrible effort tonight. Gym was super-crowded and wasn't able to occupy the squat rack, which was rx'd workout. Had to sub in dumbbells, which wasn't great. Burpees were killer, as always. Looking forward to day off tomorrow.
Post-WOD: sit-ups and back extensions
21 November 2009
Sunday 22NOV09
Warm-up: shoulder mobility work
WOD: For time:
21 Handstand push-ups ("HSPU")
400 meter Run
21 dead-hang pull-ups ("pu")
15 HSPU
400 meter Run
15 dead-hang pu
9 HSPU
400 meter Run
9 dead-hang pu
34.16
HSPU took much longer than expected. Runs were done on treadmill set at 10.0 with 1.0 incline. Dead-hang pu were difficult, as always. Kept switching grips to make it easier.
WOD: For time:
21 Handstand push-ups ("HSPU")
400 meter Run
21 dead-hang pull-ups ("pu")
15 HSPU
400 meter Run
15 dead-hang pu
9 HSPU
400 meter Run
9 dead-hang pu
34.16
HSPU took much longer than expected. Runs were done on treadmill set at 10.0 with 1.0 incline. Dead-hang pu were difficult, as always. Kept switching grips to make it easier.
20 November 2009
Saturday 21NOV09
Warm-up: Row 500 meters
WOD: Deadlift 1-1-1-1-1-1-1 reps
225
245
265
275
295
315
325(pr)
Went up slowly on last rep; need to add more sit-ups and back extensions to strengthen lower back for next max-out.
Post-WOD: Overhead Squat practice w/ PVC pipe
WOD: Deadlift 1-1-1-1-1-1-1 reps
225
245
265
275
295
315
325(pr)
Went up slowly on last rep; need to add more sit-ups and back extensions to strengthen lower back for next max-out.
Post-WOD: Overhead Squat practice w/ PVC pipe
Registration
Registered for the National Half Marathon this morning. The race will take place on 20 March 2010 in Washington, DC.
Various websites recommend a 12-week training regimen for a half marathon, which, for this race, would commence in late December. My intention is to follow the CrossFit main site WOD from now until late December. Once I enter the 12-week window, I intend to run three times per week: a track day; a middle-distance day; and a long-run day on the weekend. In addition, I'll continue following CrossFit, but will modify as necessary to prevent over training.
This blog will document my training for the race. Hope is to demonstrate that an individual can sufficiently prepare for a long-distance race by cross-training, as opposed to a strict running program. Goal, as of now, is to complete the half marathon in under 01.30.
Comments -- and encouragements -- are welcome. Also, if anyone is interested in joining in on this program, please let me know.
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