Easy Afternoon

3.13M @ 29:50

Christi wanted to get some recovery in herself, so we agreed to take it easy at McAlpine.  I thought we might appreciate the shade of Boyce, so we parked at Boyce Park and headed down the trail side with Layla.  I was slogging around with the girls, trying to keep an eye out for copperheads and eagerly anticipating my eventual recovery from Hinson, as we cut through Lower Boyce just to run into Lisa Mulvey.  She had an unexpected early afternoon run due to Rosh Hashanah giving the kids the day off from school.  Lisa made great company as she and Christi took off ahead of Layla and I.  This was actually to my benefit as Layla tried to catch up to them, she pulled me along decreasing my effort.  Ironically, five days after the ultra, while we were heading back up the trail to Boyce Park, I wanted to walk up the hill.

The short run we shared with Lisa came to an end, and I'm certain we were all a bit more cheerful to have shared a couple miles. I'm told shortly after we parted, Lisa spotted one of the copperheads that we missed.  What a lucky day.  It's about time for me to settle on a nice fall race and figure out what my plan is for the rest of the year, but I'm glad to get a few miles at a time out of the way. I love our sport.

Loop Around Uptown

3.08M @ 24:33

After the painful recovery run I had yesterday, I wasn't sure what I was doing showing up at the Dowd this morning, but I figured any mileage I could get in would have to feel better than yesterday.  Shue and Carolyn planned to preview the Race for the Cure course, so we all took out nice and easy. I caught up Gordon Bynum for a few as Caleb Boyd, Senor Kahn, and El Presidente lead us around Uptown.  Very quickly I knew I was struggling just as much as yesterday, if not more, but I still managed to move faster.  It was a very nice change of scenery strolling through the heart of uptown at this early hour, but as we headed back south down Church, I knew that the group would soon be picking up the pace.  I enjoyed more stories from Salem Lake, but when we hit Morehead I headed straight for the Y.  Today didn't go as expected, yet it went as well as could be expected.  I am ready to go out and pick up some more miles.

First Recovery After Hinson Lake

~7M @ Snail Pace

Since yesterday was the first time I was able to walk normally, this morning was the first time I could attempt to run.  I decided to man up and try to muster a few miles with the Dowd crew.  Knowing I hadn't been able to get any movement since I returned from Hinson, I thought it would be a good idea to arrive early in time to warm-up a mile or so on my own time.  I took off down Lexington creeping along in pain knowing that the down-hill wouldn't hurt half as much as the forthcoming uphill.  I made it to Oriole and worked my way back up.  The ten minutes it took to run .8M seemed ridiculous, but by the time we were ready to roll, I felt much looser.

A nice group showed up this morning, all fast people though, so I ignored the pain chatting it up from behind following the Colville Loop.  Run DMC wisely turned back at East and I continued around the booty loop a little too long.  I bowed out as we ventured past Queens.  I was glad to shake the legs out a little, but turning back through Myers Park was not very pleasant.  It hurt, that's all I can say.

Hinson Lake 24 Hour Ultra Classic: The Sponsorships, Endorsements, Tip of the Caps, & Wag of the Fingers

Before I go on to recap my version of Hinson Lake 24 Hour Ultra, I think acknowledgment is due in a number of areas.  I could not have taken half as many strides around the lake if it had not been for months of preparation, Divine Intervention, and a lot of support from some key individuals.

Naturally, so much of my recent training has become more and more inspired as I see God's work in every run I have.  These seventy mile weeks have been great for my training physically but, it takes a bit more than that to achieve something great.  If you can keep up with facebook well enough, then you have probably caught a bigger glimpse of my spiritual perspective on this whole ultra training thing already.

The most consistent supporter of my performances has without a doubt been Christi herself.  Of course, with CC being such an all-star girlfriend, she decided to surprise me with a goodie bag of small gifts from RFYL.

Sponsorship? - Since Christi was one of a few individuals from RFYL to donate products to my cause,  I'll continue to consider RFYL as my Official Sponsor whether Tim Rhodes knows it or not.  I say this, of course, presuming that there would not be any legal fall out due to the relationship I already have with the company, it's staff, and various representatives.

Tip of the Cap:

Kara Pettie Vincent (KPV) -
Where do I even begin with how much and how long Kara has been doing all the little things to make me a better runner.  I remember early last summer when I was even more green with respect to the marathon distance, I started talking about how 26.2 could not be enough for me.  Sure it is an exceptional goal for those seeking conventional wisdom, but now that I want to be a little crazy, KPV was quick to refer me to Chad Randolph (2010 Charlotte Runner of the Year Honorable Mention) who also played a key role.

Of course, I have to be thankful to Kara for the little things too.  Kara is the reason I now own three pairs of the original Brooks Ravenna.  As a store manager at RFYL and running coach, Kara could just stop at selling me a pair of shoes, but she has offered me countless pieces of advice and put me in position to try out a number of different products over the last year.

As my friendship with Kara has developed from compulsive retail visits to miles shared around town, she has continued to prove herself an irreplaceable friend in other areas of my life.  If it had not been for a little tri-athlete connection Kara made, I would not have my current job.  In this case, I knew someone, who knew someone who just happened to be looking for someone like me.  Then if it had not been for a short e-mail from Kara to the UCRR list serve, Christi might still be waiting to break into her first coaching gig.  As if KPV had not proven herself time-and-time again, most recently, she and her husband (that's right, sorry guys, I said, "husband.") Adam drove out to Mint Hill to meet me with a bottle of Hammer Endurolytes just because I told her I liked them.

From the shoe analysis, to the socks, numerous shared mileage, key referrals, and random other products and topics of conversation, KPV was a very important part of getting me this far.  This upstate New York soccer girl who thinks the triathalon is a worthwhile use of time has left her mark on what I hope to be my "early days" of ultra.

Endorsement:

photo courtesy of brooksrunning.com

Brooks Ravenna - I am now on my third pair of lightweight trainers with minimal support; they fall into Brooks Guidance line though they no longer produce this original series it can be found at wholesale costs if you look hard enough.  Rather than describe the shoe, I'll trust that anyone capable of reading this far is also capable of using a search engine like Google.  I will say that the first two pairs have managed to survive 400+ miles and carried me through long mileage training for 2010 Thunder Road Marathon, 2011 Frosty 50K Ultra, and six additional months of high mileage.  While these kicks offer limited weather protection, they worked okay for the gritty conditions found at Hinson Lakes trails.

Wag of the Finger:  Hammer Endurolytes -  I had tried out a small 4 pack of these capsules over the course of two long runs, and in actuality, I shared one with Clayton.  Nonetheless, I felt no side effects, and thought that was enough of a practical trial to make the sound judgment to use them for HL24.  The problem is, this race, like many other small-town ultra events, actually provides a fantastic spread of solid foods containing all of the nutritional supplements the grassroots pioneers of real ultra running. Passing the food spread every lap before my aid station, it was much easier to fuel and replenish on the natural products instead of any supplements that I brought on my own.  I did take two capsules a few hours apart, but in hindsight, I don't think it had much of a contribution to my race.  Truthfully, the wag of the finger goes to me for not making more use of Hammer Endurolytes in training at least, since I can hardly consider this product a factor over the course of the twenty-four hours.

Tip of the Cap: Chad Randolph - 

Chad after suriving the 100-mile Iron Horse Endurance Run in Florida earlier 02/11

As a typical Davidson Area Man, Chad is another one of those guys labeled, "one of the nicest guys you'll ever meet."  So pardon the cliche, but Chad is an ever-effective man of the community, and when I can make my way to the Run For Your Life - University, he's got lots of anecdotal wisdom to share. This gent has such a way with people that you know he can get connected to anything you want in the running community.  His experiences cover a nice spectrum, and I was more than happy to have listened.

After KPV told me I needed to get in touch with Chad, I found him on facebook and sent him a message singing his praise ala Kara.  I mentioned how I was just getting into real distance running, but hoped to transition to ultra.  I wasn't really sure what to ask of him at this point in the summer, but it wasn't long before I spotted him at the Davidson Lands Conservancy Run for Green Half last September.  The guy looked like a living legend, like a local Bill Bowerman, just waiting to impart wisdom.  Over the next year, Chad and I would bump into each other at various races and exchange encouraging words online as well, but it was the little things this summer that made the biggest difference in my preparation for HL24.

In the beginning of July, my Garmin started going on the fritz.  After a few failed attempts at trying to buy a used one from other friends, Chad easily offered his as he "upgraded" to one of the fancier Garmins.  Pretty simple exchange, but it was on this day that we discussed the quickly approaching fall races we had planned.  Just like every other time I've had a minute with Mr. Randolph, he gave me as many little bits as my mind could process, but there was one thing that Chad warned that stuck with me in my training, during the race, and will undoubtedly follow me to every other ultra I do the rest of my life.

Tip of the Cap: Swiftwick Vibe Socks –

Normally, I have very little to say about the socks on my feet, but this gift made a phenomenal difference.  I had never seen this brand before, but when it showed up at my apartment, I figured I had to try them out given the multiple times I would need to change socks during the race.  The recommendation from Dexter at RFYL was that these socks would be perfect for Trail Running.  Knowing nothing about these socks, my first criticism was the high ankle cut, thinking to myself, these had better be good for the trails.  For the few who don’t know me well enough, I would typically never buy socks that come above my ankles.  I like my socks cut about as low as I like shorts.  Coming into the start of HL24 with the sporadic overnight – early morning showers, I figured the best time to try these would be the start of the race since I didn’t have any gators and I didn’t picture the gritty wet sand feeling too pleasant sliding down inside my socks. 

The second I put the Vibes on, I felt what could have been the best fit I’ve ever discovered in running socks.  I have often promoted my nd multiple pairs of Feetures Thorlo Experias for their perfect combination of lightweight feel, cushion, and still some compression, but these were something similar but still better.  I was slightly concerned by the impression that I didn’t see any cushioning in these very thin socks that instantly conveyed their purpose of compression.  I am already not a huge proponent for compression apparel personally, but I think I finally found what compression should feel like in the Swiftwick Vibes. As a few hours went on and I surpassed my first marathon of the day, I thought I would need to change socks and shoes, but to my surprise, the socks were completely dry.  This would be the best incidence of wicking that I can personally recall.  My feet felt completely dry all afternoon.  I even kept them on through my second marathon of the day.  Now that the race is over, I took the time to Google and find out about this great piece of apparel.  Turns out that Swiftwicks are designed for multiple sports, hardly focusing on running, but boy did they work wonders.

Sponsorship:  Dexter Pepperman - As RFYL - South Park's General Manager, Dexter has gotten to know a lot of faces in the community, and has provided tons of advice. This fun-loving family man has impacted lots of lives of other runners, and though I've only known him for a year, he has benefited my life no less. Dexter has continued to hook me up with tips and share so many past opportunities that I only wish I could have experienced. For this event, I dispelled all of Dexter's cajoling and focused more on my own race, but I took some of his gifts and advice with me. Looking back, I have let too much time pass to recall all the ways he benefited me for this race specifically, but do know that he is in my top 5 local influences for ultra.

Wag of the Finger: Eating Too Much Junk - It was about 14 months ago, Brian Sammons was schooling me on the importance of hydration and nutrition, a notion I had often scoffed at assuming that was only for people in Couch to Marathon programs. I'd since spent the last year learning more and more about refueling adequately for the ultramarathon distances. I have experimented with different types of supplements and solid foods that I can eat on the run and keep down. I have a long list of items that I think work and have an even longer list of things that I know don't work for me. A lot of competitive runners who think they have mastered marathoning and other distances may be surprised to see all of the products that truly competitive ultramarathoners actually consume. I certainly understand how poorly things can turnout when you realize you are undernourished too late in a 24 hour, but I should have heeded certain warning signs that I was consuming the wrong ratio of products. A list of items that I will say worked pretty well, and I only blame my ability to mix these correctly is as follows: Cool Mint Oreos, blueberry cereal bars, chicken noodle soup, Motrin, Pepcid A/C, Ibuprofen, more Ibuprofen, pretzels, pb&j, bananas. I am nowhere near an expert or even remotely experienced enough to weigh in on how big of a difference any one of these items made or how I could have improved with taking these, but I know I definitely should have left out some other junk and maybe some of these items that I think worked so well.

Tip of the Cap: Thomas Eggar and Michelle Hazelton - Maybe I should mention these two separately since they both helped me in different ways, but now that I have spent weeks trying to organize my thoughts on them, I might as well just get it out. I can not believe how great of pacers these two turned out to be.

Thomas, an experienced ultramarathoner who can do a -3:00 marathon anytime he chooses, but can also run a 22 second 200m the same month of a sub 24 hour 100 miler. The guy is talented across the board.

Michelle, is widely known as one of the top female competitors in the area, with her unforgettable form she is a true beast from the mile on up to her marathon. While both Thomas and Michelle have great running prowess, it's their great hearts that I think is hardly heralded enough.  

Michelle, Thomas, and I courtesy of Christi

After working all night and morning, Thomas drove out to the lake to show up and offer support. Thomas covered lap after lap with me providing positive affirmations even when I had to walk. I couldn't believe a guy that could run non-stop for a 100 miler could handle my ultra-weakness. As he saw me munching on the wrong mixture and offered kind suggestions that I should have heeded more. The biggest thing I got from him was to just keep moving and watch what I'm consuming.

Following the butt-kicking Michelle offered to Salem Lake's 30k trail run, she drove up and offered lap after lap even into the night. At this point, I had no idea what a huge difference the positive affirmations from a friend could make. I knew that Michelle had shown up to help cheer Thomas on in an ultra before, but no way she had ever watched someone move with such painfully geriatric speed. Every lap I kept thinking there was no way she could stand to stick around and move with me any longer, she pushed out even more good vibes. Michelle is very good at helping me put things in perspective, and realize that my body is capable of more than I know, and even showing up is an accomplishment enough that I must be compelled to keep going.

The stories and encouragement I gained from Thomas and Michelle made so many miles go by before I knew it. By the time Thomas had to go right back to work and Michelle back home, I felt so bonded to them, and forever indebted. To someone who has never endured an ultra, it is tough to grasp the life-changing difference support in the fashion makes. As long as the two of them were there, I felt like I had to keep trucking; I couldn't let them down. It wasn't about my speed or mileage at that point, I just had to keep moving. Having my fellow club members sacrifice time out of their life to make this trip had to be worth me not giving in to weakness.

Tip of the Cap & Wag of the Finger: Support Crew - To take on an endeavor like this, I realize that any and all support adds up to make it all come together. It's everyone that runs any miles with you leading up to the event, the kind gestures from friends around the community, the stories about "this one race...," the references to articles that any novice could have written but still provide constant reminders, the encouraging words in the days leading up to the event, the people who help you get your aid and supplies, any shoulder you have to lean on while changing shoes, the positive phrases and high fives from friends, knowing God's supporting me with every step you take, and every mile you share with someone even in the speechless moments of the race.

There were so many contributing factors to help me carry on, but for an ultra novice such as myself, having a dedicated support crew member into the late hours would have made an epic difference. Even now, Chad Randolph's advice, "Whatever you do, don't sit down," still resounds whenever I think of the distance. But how does someone change shoes or change anything without sitting down. In truth, after your body has been going for more than twelve hours, it is extremely difficult without someone crewing you for even the simple tasks.

Time and time again, I am reminded that to help crew anyone in an ultra is a completely selfless task. For most of us as runners, I have all sorts of theories as to why our competitive running is really just an excuse for us to be selfish. Really, there is almost no reward for a dedicated pacer or crew member. You have to sacrifice so much energy and time for virtually no compensation just to see someone else reach goals. To this day, I still have not paced anyone else for an ultra, but I am assured it does not compare to any of the pacing I have provided others for short distances.

If you have not heard by now, I did not reach my goals. After running the mile and a half loop around Hinson Lake from 08:00 Saturday to 02:00 Sunday, I stopped to change shoes one more time. At this point, I had no crew, almost no light, no sense of mathematical pacing computations or physiological self-awareness. My body was in pain, but I kept trying to convince my mind that I could keep going. As I jumped into the tent to try to find my shoes, I struggled to cross this hurdle, and then came the daunting task of sliding off my Ravennas while standing. Unfortunately, I could not find a way to bend enough without toppling over, so I found my way to the camping chair in the tent. As I managed to bend and untie one of the shoes, I still could not pull it off my foot. Slowly I reasoned that I could lay on my back to propel my feet in the air and free the footwear. Thankfully, I succeeded with this step, but then there was no way I could muster my body back up to grab my next pair of shoes. I tried rolling in any number of directions -- all with total futility. I accepted temporary defeat and calculated how I could rest my body for an hour or two and still get back up to move somewhat refreshed.

 

Now, I swear I tried to set an alarm, but at 07:40 I woke up after sunrise realizing I might miss my opportunity to even see Mike Morton (the certain winner) embark on his last lap. Remembering that my previous mile and a half loops were taking closer to forty-five minutes, I knew it was too late for me to set out and hope to return safely given the train wreck I was feeling from head-to-toe. I woke Christi up as I agonizingly tried to pull myself together to catch the finish and understood that 100k would have to be my highest milestone. It was great for my first time out, but not for what I believed my training should have prepared me. I learned countless lessons, shared so many experiences that I wish so many of you could have shared, and I am eager to get back out and try again. While even participating this much in the 2011 Hinson Lake 24 Hour Ultra Classic was a personal victory, I felt like the biggest winner taking home such a trophy of a girlfriend, having been awarded great friends from various clubs around the state, including HOJO, Dr. Rose, and Katie Hines from UCRR and Mark Long from MTC, and all the while being gifted with God's grace to carry me through step after step.

Regardless of which distance you like to run, if you have any curiosity about this sort of event, I encourage you to check out Hinson Lake's 24 Hour specifically. The cost was a mere $24 this year, the courses maximum elevation change is less than 50', you pass your food, bathroom, or personal aid station every mile and a half, and you can stop or start whenever you want to cover whatever distance you want. It worked out very well that Christi was able to exceed her longest distance ever [big round of applause] by covering 50k and still was able to see me often enough to show support to me in the midst of it. The participants and volunteers at ultramarathons are the most supportive and "fun"-loving people you will ever see at any race around the world, and you are guaranteed to make a new friend or two. Until you join me for my next "adventure," thanks for reading, now go run.

So This is Taper...?

Goal: 5 miles easy
Actual: 3.9mi. @ 8:07/mi.

Although my previous understanding of tapering for this distance was that I shoud not run a single mile this final week before the race, I was inspired by the local champion of ultra, Jonathan Savage's taper before going into his 2nd place finish at the North Coast 24 Hour National Championships.  I have had a number of conversations with Jonathan to this point about all things ultra and trusted that I had a fair grasp of the difference between his limits and my own.  Maybe reading Jonathan's Wiki on his 24-hour was just the excuse I needed to justify the run I had been hankering for, but I was glad to get out and get a few miles with the CRC crew at the Wednesday AM Dowd run as this would also be my only run for the week before the race.  I spent a couple typical 7:30 miles with the group -- Chrisman, Custer, Khan, Linz, Mainwaring, and Maye, then decided to be smart and cut back to the Dowd nice and easy at my own pace.

At this point, I've put in the hours and hours and hours and miles and miles and miles and more than enough two-a-days and three-a-days by now.  I cannot stress anymore, all I can do is go out and trust.  Christi and I will be camping out Friday night before the race then waking up in time to prepare myself for one long 24 hour period.  My current plan is to go out and essentially complete 3 separate marathons with solid walking/eating the laps in between.  I do not want to stop moving before sundown except to change shoes/socks.  Even when I am just running, I don't intend to let my average get any faster than 9:00 pace.  The key is to take it nice and easy embracing the slow and steady that my training has taught me.  No matter what I accomplish, it will all be thanks to God's wondrous work in my life.

Hit the Brixx

Goal: 5K @ 6:16/mi.

Actual: 6:21/mi = 19:46 5K

I managed to shoot a lot of blurry pics before my 5k and actually put in about 6 miles before my race even started so shame on me for squandering what could have been a much better effort.  I also only had 2.5 hours of sleep before this race, so there's my share of excuses.

This is only the second race I can recall in recent memory not getting chick'd by the first place female.  I guess that's cool.  Continuously thinking I heard Dalena, Michelle, and Carolyn come up behind me was pretty sweet motivation to keep my rear moving.  Ironically, if any of these three girls had not just raced their hearts out in the 10K first, they would have undoubtedly overcome my time.  I was also pleased to have Christi and various other members of the club in various areas of the course showing support.  After taking all too long to decrease my initial half-mile burst, I still noticed I was upholding a righteous pace through mile 2 in keeping with a certain PR.  Somehow I forgot the important rule on courses that are roughly out and back -- what goes down, must come up.  So my blazing downhill and flat paces were surely starting to burn on the way back up 7th street.  I tried slowly and methodically picking off racers but I could only pull a few in my sights.

Coming up 7th before my turn onto 6th I saw Christi, camera in hand, with Team CDC also cheering.  The Crockfords had already changed into warm-attire, but surprisingly as I caught up to Chad he took off with me, encouraging me step-by-step to push harder and harder as I overcame the one Masters that stood between me and the finish.  I could not have pushed nearly as fierce as this if it hadn't been for Chad encouraging me.  I hurt with every muscle fiber in my body.  Why had I been so dumb as to push myself carelessly all week.  I couldn't remember this much acute muscle burn in something as long as a 5k.  It was unfamiliar territory, but what no one knew I had been chanting to myself throughout the entire race was, "Ole' i.e. 'Not by might, nor by power, but by my Spirit,' says the Lord."  I continuously gave praise and honor to God for allowing me to pour so much out.  I knew that as much as it hurt, I could trust Him to protect the gift He had given me.  So I ran and ran with no chance of catching anyone else as I passed the unkown Masters, I knew my anguish would soon be over, but I could not let up.

w/ Chad pacing me, of course I'm about to pass this guy, no matter how hard he pushes.
photo courtesy of Christi Carter

With 200m to go, I was zoning in on the finish line and I knew I surprised my opponent, I just couldn't let up.  I could hear him trying to gain a last burst of momentum but I kept going trusting that my strong kick is stronger than anyone else's I know.  As I've read before, "the trouble for runners with a strong kick is the other runners who also have a strong kick."   That was the summation of my demise as this seemingly less competitive unknown runner out-kicked me, an art I thought I had come to master myself.  Despite my pounding heart and throbbing muscles, I could not reach my goal, but I believe I did the best I could in that one.  There is very little in-race criticism I would extend to myself.  So I am pleased and thankful that now I can "relax" for a week until Hinson Lake 24.

More Long Slow Run Day

I just needed to pound out more miles hopefully enough to come between 40 and 50K (24.8 and 31.1mi. if you're trying to convert) for the day.  Not because I had a training plan that said so, but as all of my training goes, it was the formidable yet attainable goal I had developed for myself today.  Instead of splitting it into a true Three-a-Day, I decided to bridge my second and third runs around the New Balance event in the University City area.  Unfortunately, I sat around the crib with Christi this afternoon, tightening up a lot more than expected. When i took off down the Toby Creek extension, I couldn't shake the groin pain.  I had to stop and stretch a lot.  I managed to get in about 5 miles out & back then met up with what turned out to be the USAFit and maybe Run For You groups from RFYL-University.

A little surprised, I decided to make the most of a discouraging situation.  Kara Pettie Vincent introduced me to her new husband, Adam, as well as the New Balance rep -- a chick named Jess who's in serious Tri-training but based out of Durham.  I got "fitted" on the fly for the NB1260's.  I asked Jess how many miles I was allowed to put on them tonight, and she said as many as I wanted, but I had to return them in an hour. I took this as a challenge.  I didn't see anyone that looked like they were going to push a -9:00 pace at this point, but I didn't have a choice but to do 7:30's if I wanted to give the 1260's a nice test and get in my mileage for the evening.  I bounded off back down Toby Creek and the Mallard Creek Greenway to David Taylor and back.

Turns out I was the last one back and my time estimations may have been a few minutes off but I'm glad I gave the shoes a fair assessment.  In short, I was reminded why I haven't purchased New Balance for trainers in a very long time.  The fact that these were the high-end lightweight support let me know I probably would not be going back to New Balance anytime soon even for a tempo shoe.  The shoe was as light as I could hope, a lot more cushioning than I want -- two factors that I could do without if I chose a different shoe from the company, but what I could not get around was the lacing system that seemed reminiscent of department store sneakers and the wide spacious toe box all too typical for New Balance.  I know that one benefit of New Balance has always been it's available Widths, but really now I'm looking for an easy go-to-shoe where I know the Width available is always going to work for me if I ask for that shoe in general.  I hope that makes sense.  Regardless, I think I can fairly, and not too harshly say, the New Balance (at the least the 1260) does not agree with me.

The swift seven plus miles were spent working out every twinge of pain I could imagine in my legs.  The wheels really fell off today, and I think it is largely in part due to stiffening up over the afternoon. I was glad to get through the pain, but I had to call it a day at 25.09mi.  My weekly mileage will still come slightly lower than I wanted, but still higher than it should be for my recovery week from Blue Ridge Relay and wrapping up a week before Hinson Lake 24.