Selfless Elf 5K Race Summary! 22:48 total, 7:21/mile, 7 Minute PR!


While I was all ready to have a faceless 2014, an opportunity came up to run an inaugural 5K charity race that Lisa had heard about. She had hoped we both could do it, but her work schedule wouldn’t allow for it … so I signed up on my own!

Downtown Corning holds a Sparkle festival each year as the culmination of a week of holiday events starting with the tree lighting at the Centerway. This year they added a 5K, sponsored by Wegman’s and benefitting the Food Bank of the Southern Tier (our local food pantry). And when Wegman’s ‘sponsored it’, it wasn’t just the usual ‘throw a few dollars’ at it … they paid for everything so that all money collected went to the charity!


Aside from registering for the race which also got you a shirt and socks, they were selling elf ears and jingle bracelets with all of THAT money going to charity – so we bought two each. Above is a picture of all my gear laid out – and Lisa wore her ears and bracelet to work. This is what I looked like all decked out to go:


For a bit of history, I have run THREE 5K races, all in 2012:
– My first was a 32:02 … but a HUGE personal victory!
– My second was two weeks later and 29.46, which stands as my PR
– My third was two more weeks later, and it was over 90F, and I still broke 30 minutes with 29:51

I have expressed my ‘fear’ of the 5K – it is more of a sprint than an endurance challenge. I was all nerves getting ready to go. But in my head I had three goals:
C goal: beat my PR
B goal: break 25 minutes
A goal: hit 8 minute/mile average
A+ goal: while breaking 8min/mile, why not break 24 minutes?!?

Honestly if I broke 25 minutes I would have been ecstatic – everything else was ‘gravy’. Also honestly, if I did NOT break 25 minutes I’d have been disappointed … which was definitely part of my fear.

The race start was at the Corning High School stadium, but finished in downtown Corning at the Centerway. So I parked over in the garage by the finish (brought my badge because it is normally restricted access) and walked back over the bridge. Since we’d been to that stadium many times (marching band competitions, also for the GlassFest 5 miler) – I assumed things would be open so I could use the rest room before the start. Nope. Ugh – fortunately it wasn’t urgent!

Here is a picture I took waiting at the start – I didn’t notice at the time, but the guy in the sweatshirt moved right in front as I gook the shot … there was a guy dressed like ‘Buddy the Elf’ from the movie Elf that I was trying to get in the frame.


I lined up a bit back from the start – I didn’t want to be TOO far back, but also wanted to let the ‘speedy elves’, as the announcer called them, go out first. I did a selfie to show how the crowd was starting to assemble. There ended up being more than 750 people registered – they accepted registrations for 750 and let people pay $20 at the race to join in with a tag.


Here is the course map:


It was a bit of a weird course, and totally depended on the volunteers! You might notice that the course took us to the same intersections more than once – which gets confusing unless you have someone directing you! Fortunately there were volunteers all over the course!

I went out strong, wearing my Garmin to help keep track of my pace and make sure I didn’t lag at all. I was asking people fairly consistently, and for the first quarter mile or so had the usual congestion – but people were actually pretty good about lining up according to their intended run/walk status. The biggest issue for me were the groups who were several across and not really pushing the pace – or getting out of the way!

While I knew I was doing more than a casual pace, it also wasn’t a hard pace – I wasn’t sprinting, and it felt like a pretty sustainable pace. When I heard the first mile go off I was a bit surprised – I thought I’d gone further and just missed the chime. I definitely slowed a bit then, but kicked myself in the butt and got moving again.

There were a bunch of times I wish I had more pictures – the outfits were great! I was just past the two mile mark when a couple of really young kids blew by me – it is just always awesome for me to see kids who aren’t even teenagers running so gracefully and effortlessly, chatting as they went.

I was worried about doing the underpass and heading over the bridge if I would sustain things – but I did! As I was crossing the pedestrian bridge I passed someone who looked familiar … who then just edged me at the finish. You can see his name listed above mine on the results below – it ended up being the boys middle school history teacher (and advisor for some activities and all around great guy). We chatted for a bit and it was nice to catch up on kids and life.

I grabbed a picture of the finish time board – I had no idea how quickly they would get things online (answer was very quickly!) The placement had no meaning at that point as it had to do with how many were finished when they printed.


When I approached the finish line the ‘minute’ numbers were obscured, so I had no clue on my time until I was within about 10 meters of the finish. When I saw 22 minutes? I couldn’t believe it! I was going to easily break 23 minutes … who WAS this guy running this race? A 7:21 pace? I NEVER do that! That is a *7* Minute PR!

I came in #77 out of 692 recorded finishers (they had to close the course at 5PM to kick off Sparkle), 49th man, 11th in my age group (the winner was in my age group as well!).

I am terribly proud of myself – no humble-brag here, I have cut 3 minutes per mile off my first 5K pace, and my per mile pace is about 50% lower than what I first recorded back in April 2012 (my first GPS run ever). I couldn’t be happier – and I have gotten some amazing comments on Facebook and Instagram from all of my awesome friends!

It is also a reminder that to paraphrase Tip O’Neill “all achievements are personal”.

Race Report: Inaugural PA Grand Canyon Marathon 7/28/2013

At the Finish of the PA Grand Canyon Marathon

At the Finish of the PA Grand Canyon Marathon

Note: this is not a new race – this was from late July, I am just consolidating reports from a few earlier races in one place.

This weekend I completed the inaugural running of the Pennsylvania Grand Canyon Marathon. The race takes place on the Pine Creek Gorge just outside of Wellsboro, PA. As noted, this was the first running of the race, which always means watching organizers work out the bugs in the system in real-time. I had gotten a couple of obscure comments from one of the leaders of a local running club group on Facebook, so I was watching what happened over the course of the pre-race and race-day events.

It was a race and a weekend that left me conflicted in many ways about the race and my own performance. But rather than blather on, I wanted to just list a few things based on my race, as well as some good and bad things from the overall experience of running of the event.

Here are a few personal observations:

  • Heavy Rains are a Pain: the morning of the race the forecast was a 40% chance of rain. As we were running, a going joke was that what they really meant was that 40% of our run would be in torrential downpours. As a result by mile 3 we were all totally soaked … and there is no such thing as lightweight shoes when they are soaked with a pound of water!
  • Over-dependence on GPS Watch: I depend on my Garmin to track my time and distance, and to also differentiate my actual versus perceived speed (if I am feeling good or bad). But as I discovered (and should have learned) when I forgot my GPS on my first half-marathon – when in a race setting, I tend to go out too fast unless I manage it … and I did a poor job managing my pace. In the heavy tree cover of this race, my Garmin spent much of the race in la-la land.
  • The Hills Took Their Toll: the hills of the race were more grueling than described on the race info, or detailed on the elevation map (more on how dramatic the expectation vs. reality difference was later). Given everything else (rain, mud, rough paths), the race felt like it was uphill both ways!
  • Disappointment, Yet Not Too Bad: The first male finisher came in nearly 30 minutes later than estimated (just barely broke 3 hours), the next person was nearly 10 minutes later and the first female was another 30 minutes later. It was a *slow* course. My time was about the same as last fall in the Wineglass Marathon, and about 20 minutes off my goal. And today my thighs are still reminding me ‘ouch, hills, ouch’ … but I came in the top 20% at 79th out of nearly 500 entrants, with an incredible percentage not even making the ‘cutoff’ 6 hour time (which was suspended). So it wasn’t a victory, but I at least felt comfort of the ‘misery loves company’ type!

Here are some cool observations from the day:

  • Great setting I had never heard of the ‘Pennsylvania Grand Canyon’ until we moved to the Corning NY area, when we found it was a great hiking spot – and it is! We’ve only been once, but definitely want to return. And Lisa and I had a great ‘packet pick-up day’ around Wellsboro, a quaint town with gas-lights and local game and book stores and boutiques and so on.
  • Very organized for runners you show up, get shuttled, dropped off, guided to the starting line. There were loads of porta-potties (I did one race where the start was delayed to allow people to get a final visit), and the course itself was well-marked.
  • Amazing group of runners: yeah, I know – EVERY race has great runners, we are an unusually awesome subset of the population! 🙂 But as I was running along, we were all having fun and chatting – even when we were NOT having fun and didn’t feel like chatting. And everyone I saw afterwards was friendly, and we even snapped a couple of downtown Wellsboro pictures for the female winner and her daughter (who ran her first marathon).
  • Super Helpful Volunteers again, in EVERY race I have ever run the volunteers are the best! And this was no exception – and I was a bit surprised as I expected race organization to be a bit of a mess. As I noted, starting was great, and volunteers braving downpours to get us water and directions and so on were all excellent. There were only 3 places for supporters – the start/finish, and two other places which both required >30 miles of driving to reach – so having a bunch of folks at each sport was highly appreciated!
Grand Canyon Marathon Setting 2

Grand Canyon Marathon Setting

Here are a few of the complications and problems from the day:

  • Crappy for Spectators: there were two choices for spectators – drive to the start/finish area or take a shuttle bus. The former was strongly discouraged due to very limited parking. Sadly, the driving description for the shuttle parking was pretty much useless, and the maps handed out were worse – especially given the poor weather conditions and the fact that there was no road-sign pointing to the facility used as a reference marker!
  • Course elevation description wasn’t helpful: as I noted, this was a hilly course. However, the course description only talked about the flat outer rim trail and mis-labeled the max-min elevation (188 ft) as the ‘total elevation change’. The reality was that the total elevation change was more than 30x that number, 5248 ft by my tracking!
  • Limited info given in-town: when my wife and kids were having a rough time finding the spectator parking area, they headed back into town. They went to the hotel where we picked up packets, and to a couple of local sponsor stores … and no one had any info, and most didn’t know about the race at all.
  • Terrain Was Not as Described: the terrain was described as “a road, just not asphalt for the most part.” I am sure that in some ways that is technically true, but once the soaking rains started, the course was mud and rocks and muck and flowing muddy water … worse than many ‘technical trails’ I have run on. My entire calves were caked with dirt, and my shoes filled with small gravel to the point I got a couple of point calluses on one foot. Running on a very hilly course of mud is very different from the expectation of a flat course of packed gravel roads.
  • Lack of in-progress indicators: the description noted we wouldn’t get the ability to electronically send out our progress, but that we would have periodic timers showing our pace. What we got was the start/finish, one at just over 14 miles, and one on the back of a motorcycle when it was heading out to the 14 mile mark. That was at just about 3 miles – and should have been my first indication to slow down, as I could see the 3-mile mark and the timer was just over 18 minutes (for non-math types that is just over 6 minutes a mile, a pace I DO NOT DO!). There should really have been at least two more timers.

All that said, in my ways I met my expectations – I definitely went out too fast and managed my pace poorly, something I need to work on – but I also registered for this marathon late and with travel and vacations knew I was really only properly ready to attack a half-marathon with any seriousness. And what I found was that after a fairly fast first half (between miles 14 and 15 there was a nasty hill with lousy traction and flowing water where I felt within myself that the next 11 miles would be rough – and they were).

Of course, one thing I cannot fail to mention is that I am blessed with the greatest support system. As I mentioned, Lisa and I had a great day after picking up my packet, including lunch, shopping and ice cream. On race day, my boys got up at 3AM to come out for me (they are 15 and 16 … let that sink in for a minute). They endured heavy rains, getting lost, waiting and worrying when my expected finish time passed, and so on. And they were right there at the finish getting me food and drinks and so on. Makes it all worthwhile! And Lisa kept getting texts from my brother and Judie – also great to have such a supportive bunch! Here I am with my #1 supporter after the finish!

At the Finish With My #1 Supporter

At the Finish With My #1 Supporter

I have already noted that Wellsboro was a great area, but after the race we headed into town for lunch before heading home. We hit the Wellsboro Diner – which is one of those classic cable-car style diners. And it was excellent – I could see my older son was hesitant, but as he was eating he noted the food was better than most ‘real’ restaurants. And we all agreed. The sun had come out at mile 24, so we got to enjoy a walk around town, and wander through a classic bookshop with people who knew and were passionate about books.

The race people indicated they wanted feedback, so I have already mentioned everything to them that I noted here. And going back through their site I can see that they had changed many things since I signed up and even since the race packet was printed! Of course, an unmarked website change is of little comfort mid-race!

Have you even done a race of any type that was not as described? How did it differ and what did that do to you as you went through the race?

Red Baron Half Marathon Race Report


That is me at the end of the Red Baron Half Marathon today. In an uncharacteristic change, I had seen Chris before the finish but he didn’t have a camera so I had no idea where Lisa might have been. As a result the pictures are very natural – it is refreshing to not always be so posed. Spoilers: I set a new PR, had a fantastic time, ran a nearly constant pace, and felt completely great after! So let’s hit some of the details.

The weather was cold – it was predicted to top out at 39F, and I knew it would be windy the whole time because of the setting. I decided to wear my Nike top that is good by itself to about 30F, along with my Nike shorts, light gloves and light Puma hat. I was lucky and appreciative to have Lisa and Chris bringing me to the start, which was at Corning Community College – a great exposed hilltop. I got my bib, pins and the tech shirt – which I am wearing in the pictures … there is a bizarre looking ‘red baron’ character drawn on there – took me a bit to really see it.

We all walked from the registration area to the starting line on the other side of the science building. The wind was stronger as we lined up, but as I found a place somewhere in the middle of the pack I remembered my two goals:

1. Don’t go out too fast.
2. Run a consistent pace.

I didn’t have a specific time goal, but always hope to improve on my last race. I had run the 2012 Red Baron in 1:56:40 … but had gone out way too fast (a recurring theme), and was really tanked watching people pass me at the finish. I hung around past the awards last year because I was alone and needed time to feel decent again before I drove.

One thing about starting mid-pack? There is ONLY ‘gun time’ in this race, so you automatically lose some time by starting mid-pack. At the same time last year there were only ~415 people who ran, so the delay is in tens of seconds and not minutes. Here is the overall route map according to my Garmin:

Red Baron Route

I really wanted to use that loop area at the start as my ‘warm up’ to get myself going and set a sustainable pace. And it worked – whereas last year I was sowing the seeds of my own destruction, here I was going at a casual and comfortable pace. I never looked at my watch, instead trying to ‘run by feel’ and listen to my body and breathing. I will just say I am proud of how I did with this!

The first few miles are rolling hills, and are wonderfully gorgeous scenic areas. At the Spencer Crest Nature Center I saw my friend Jessica from Corning cheering folks on and waved hi – I had totally missed her last year. The cheering people are just so great for runners – especially knowing those folks are standing out in 32-ish windy weather. A couple of miles later when we hit another crowd of spectators I heard the cutest thing from a little girl who looked about 4 years old:

“Some of them are wearing shorts. Aren’t they cold? My legs are cold and I am wearing pants. Aren’t they cold, Mommy?”

Actually at that point we had left the windy section and were about to get into the well protected area where you end up quite warm. Off came my hat and gloves, and I was getting quite sweaty – but I knew they would be going back on a few miles later!

Here is the elevation map. What is really surprising to me that hill right around the 5 mile mark … because I remember looking at the course map last year and thinking ‘good, no big hills’. But when you are running it SEEMS much bigger than what that elevation map suggests. You turn a corner and BAM it is there straight ahead and psychologically it seems huge … and it IS pretty steep. So even if it is nothing compared to my ‘big hill’ … I was glad to be past it.

Red Baron Elevation

I had been making sure to keep a conversational pace, and heading to the hill I parted ways with a woman I’d been talking to for a half mile or so. It had seemed we had passed one another a few times, so we were laughing about it. She dropped back for the hill and I kept going at my same, flat pace. Looking back, this tells me it isn’t that hard of a hill – because on ‘my hill’ my pace drops significantly.

After that hill there are about 5 miles of nice, gradual down slope. For the first mile I was running too fast – about an 8 minute mile – and I could tell. I knew I had to slow up a bit, and so I brought my pace in line over the next couple of miles. I really didn’t want to exhaust myself.

Last year at the water stop around 10 miles I got my foot caught on something in the road and tripped coming into a water stop and nearly took out the whole thing including the nice lady trying to hand out water! Fortunately this year I didn’t have any incidents!

As I was running along I ended up chatting with another nice woman – Lisa loves to joke about how I have become a chatterbox since we moved to New York! She was very interesting – she lives in Albany and hadn’t read anything about the race until this morning. She mentioned Schenectady and I noted that I went to RPI – she said she went to Russell Sage, so naturally I told her Lisa went to Sage as well. Small world! She came with a friend who had collapsed during the Hudson Mohawk Marathon, which was the week after the Wineglass. She had become dehydrated and nearly delusional during the race.

I found out during the Wineglass last year just how many people turn to running and distance races as part of coping with changes or difficulties in life. And as I learned this was true for this woman. She had recently sold her big farmhouse, boarded her horses and moved into a brownstone in Albany. The house was the last thing (other than her kids) from her marriage which ended in 2005 and she needed to move on. Worse yet, in 2012 she had lost her 14 year old daughter. I have no idea what happened … but there is simply no good way that a 14 year old ends up dead.

I said to her something I firmly believe – that I never take for granted how lucky I am to be married to such an amazing and wonderful woman and to actually enjoy spending time with her.

One great thing about all of that chatting? I kept a conversational pace, and she asked me to check my Garmin a couple of times and were very close to a 9 minute pace throughout. It was a very fun time – we were passing people and getting passed by others, and (mostly) everyone was having a good time and chatting.

The finish line is across the bridge at the YMCA in Corning – and that bridge is often windy … but sadly that wind was in our faces as we were going across! By the time I hit the turn-around under the bridge my hands were cold, my face was cold, and I was ready for some hot soup broth! I sprinted to the finish line. Lisa grabbed a few shots after I crossed and was waiting to get my tab pulled for timing. Here is the one where you can see me best:


The clock read 1:55:20 as I crossed, with my ‘Garmin Time’ giving me 1:55:06 as my actual ‘line to line’ time. Either way I beat my old PR by more than a minute and a half – and I did it while feeling great, keeping my pace … and running MY race!

Here are my splits:
1 9:08.7
2 8:34.4
3 9:09.1
4 8:47.9
5 9:09.5
6 8:07.6
7 8:20.1
8 8:27.4
9 9:03.0
10 9:04.4
11 9:06.1
12 9:12.0
13 8:55.5

We hit the YMCA where I grabbed some broth, took two bites of awful pizza, had a very dense bagel with some coffee that was much appreciated, saw my speed-demon co-worker Kate (who also did a PR of ~1:35 … wow), and then headed home. Lisa and Chris had spent the time having coffee and wandering Market Street, and the thermometer there told them it was 32F all afternoon – they were ready! After a long hot shower, we had some tea and relaxed while Chris made some pizza dough. Looking forward to pizza and a relaxing evening with my three most important peeps!

An Ugly PR is STILL a PR – Wineglass Marathon Race Report

Wineglass 20131

My big plans for the weekend consisted of running the Wineglass Marathon. After a week full of birthdays and Lisa’s ankle injury, it was almost surreal to suddenly be flowing into Wineglass weekend.

On Friday special guest Bart Yasso gave a lunchtime talk at Corning headquarters, and it was inspirational – he didn’t talk race strategy or anything like that, but rather about his view of life and the world through the decades he has been running road races. There were great stories from all over – from massive runs in South Africa, to the Bandlands 146 he ran in the 80s, and more. It made for a fun and inspirational talk – and I was surprised that only about half the people in the room were running one of the races!

I was squeezed for time so I couldn’t get my bib and packet and stuff, so I texted Lisa to see if she wanted to join me on Saturday to go get it. Now she has been stuck on the couch since Tuesday … so she said ‘PLEASE YES’! After dropping the boys off for their marching band day (10AM rehearsal, football game, then off to Victor – near Rochester – for competition and home by midnight), we got ready and headed into town.

Bib pickup was at the Y, and was less busy than when my brother John and I went in last year, but still bustling. Lisa took a chair while I grabbed my stuff, and then we poked around the expo before heading across the river to pick up my wineglass and champagne split. Then we headed to the Market Screet Brewing Company where Lisa grabbed the picture at the top of the post.

Pre-race didn’t go how Lisa had planned – she wanted to cook me dinner, send me to bed and pick up the boys at midnight. Hey, remember I mentioned she is the most insanely great supporter?!? But with the boot … well, she was definitely feeling it in her ankle from out Corning trip, so I ended cooking dinner. Then we went to bed at around 9:30pm, and I got up just after 11:30 and the boys texted they were pulling into the high school. So I went to pick them up, and we were home and I was back in bed around 12:30.

As a result, 5AM came early for all of us, but we did a good job getting out of the house by 5:45, with me all band-aid’d, bib attached, breakfast eaten and Garmin on. I like having a marathon so close – it is all of 15 minutes from our house to where the buses pick up to head to the starting line. You can drive to drop off at the start – and I did that for my brother in 2011. I don’t recommend it.

At the start I wished I had my camera – the sun was rising and the starting line is on a hill, so the view was gorgeous. It is also an anomoly to be hanging around with more than 2000 people all in pretty decent shape and also wearing all manner of funky running garb! Would have loved some pics there! Of course, by the mid-point of the race when I was sloppy soaked in sweat I was glad I didn’t have it!

I had struggled with which pace to use – my goal was sub-4:00. So did I choose a straight 4 and then kick to beat it at the end, choose 4:10 to start and after the half work to catch up, or try an even 3:55 run? I had trained to be comfortable at a sub-9 minute pace, even with hills, so I knew I could do that pace. So I chose the 3:55 … and we were off!

The first several miles just ticked away … I was always somewhere around the pacer – I would typically fall back at the water stations as I would grab water AND Gatorade at each stop. Then I would work to catch up and be slightly ahead by the next stop. Potty break at mile 8 took me a bit longer to make up, but straight through the half-marathon mark I was dead on with the pace group. But even as I crossed 14 miles I could tell there was something ‘up’ with my left calf/Achilles.

Wineglass 20132

I had to stop at the first aid station around mile 14 to get more band-aids – was having a rough time keeping them on. And they were a bit disorganized so my stop was longer than I wanted and at this point I was struggling to catch up, but kept the pace group in sight and tried to slowly ease up. But my lower calf was starting to really tighten up, and I knew I needed to slow up and see what was going on. So I did … and it was only feeling worse and worse. It got to the point where by mile 19 I was actually planning what I would do if I had to stop. Yeah, that is a pretty lousy feeling!

And around this time the water stops came every mile – and I still took two cups, plus dumped water on my head. I knew I was a bit dehydrated, which was annoying since I was trying so hard to avoid it … but then again it was humid, sunny and almost 80 degrees! I thought this was an October marathon in western New York?!? We were running about 25 degrees above normal!

But then I started alternating running a bit … then a bit more … and pretty soon I was able to just keep on running … and I ran the rest of the way! It was interesting seeing people as I ran those last 6 miles who had passed me as I struggled, many of whom were running with me in sub-4 hour pace groups … those hopes long since crushed for all of us! I saw people with pace tags on their backs – 3:25, 3:40, 3:58 and so on. And as I was feeling somewhat better and running fairly well I could really empathize with how they all must have been feeling.

So my splits?
10k – 55:42
13.1 – 1:57:17
20 – 3:19:28
Finish: 4:15:52

If you look at the splits, you can see that the 3rd part of the race was like a chasm for me – whereas I took about an hour for the first half … it took more than 1:20 for the 3rd chunk! That was my struggle …

BUT … if you then notice the final split – I ran the last 6.2 miles in ~56.5 minutes … which is nearly the same pace as my FIRST 10k, and better than my pace through the half! Overall pace of 9:46/mile. Again, not what I wanted … but better than I feared around mile 19!

Speaking of fears, one of the biggest when you run a marathon is that you won’t be able to finish – or worse yet end up in an ambulance. The weather was insane, as I mentioned. It was nearly 80 degrees for the last half of the race and super-humid. This was beach weather – not marathon! As a result the EMTs were EXTREMELY busy!

I mentioned trying to catch up to our pace group – but what happened was suddenly I WAS catching up … but I hadn’t increased my pace. Something happened to our pacer, I asked if he was OK as it was obvious he wasn’t feeling well. Soon after he stopped and never finished. I have asked race folks what happened and there was no official word, but his ‘pacer roommate’ said he wasn’t feeling great.

I was also asked by a police officer and race official around mile 22 if I saw a ‘racer down’ but I hadn’t. Though I’d already seen several people heaving by the roadside and one person taken away by EMTs. Later on (~ mile 24) I saw another person in agony getting taken away in an ambulance. After finishing the medical tent was overflowing!

Wineglass 20133

But I did finish – and as it did last year, coming over the bridge and down Market Street was exhilarating! I really kicked at that point and blew by several people into the finish. I was greeted as I rounded the corner by Lisa and the boys! She had them bring folding chairs so she could sit, and they were LOUD! Soon they were drowned out by all of market street – the spectators are simple awesome for this race.

Overall it was a day of highs and lows. I nailed a PR – YAY! I was seriously worried about a possible injury – YUK! Didn’t break 4 hours – BOO! Feel pretty great the next day (still some calf tightness) – YAY!

And as she does, Lisa asked me … ‘so you LIKE doing this to yourself’?

Yes, yes I do … can’t wait for the next one!