8-18 Slow Yog

Yes, I'll just spell out the soft J. A slow, 4 mile run from my house on the usual route to the bridge and back. Just a slow shake out run. Felt good. I did not push it whatsoever. I just went Dad's pace the whole time, about 8 and a half minute miles. It was good.

8-17 Emperor of the Dunes Competition

Well, another Epic Day of Dune Camp, my last. This competition was pretty crazy. I usually feel like throwing up just from running the classic uphill challenge. I won the first event. That was pretty cool. I got 13.6 and 12.9. I felt swift. The second challenge was significantly harder. It was from the edge of the lake up to the top of the hill. My hips were wasted by the end of the that. I got third and ran 1:08. The last event of regulation, I'll say, wasn't bad. It was pretty fun. It was a competition where you run up the very last part of the top of the dune and sled back down. It took me 12.6 seconds or 12.9 or something. It was fun. I slid down face first. That was good. I got second on that. I ended up tieing Travis and Joe for king of the dunes. That was pretty cool. However, it resulted in a tiebreaker, and that sent me over the top. It was only half of the second competition, but uphill sand running really makes me nauseous for some reason. Anyway, Joe ended up pulling away and becoming King of the Dunes. He deserved it. He's mighty Joe young. I got third. Finally, not least exciting, I walked down to the picnic tables at the bottom of the dunes. When I sat down, I proceeded to throw up four times in a row. The first time of done that from doing an athletic event. It's some sort of milestone. It was crazy. One throw-up for each event. It was just a bunch of yellow liquid, becuase I did not eat anything that morning. Anyway, I felt a ton better after the last time I threw up, and I got a free ride in the back of Johnson's truck. It was good. WE got our Dunes Camp shirts, and Dunes Camp commenced, for the final time....................................................................................................................of the implications...........................................................................................................................I've really liked Dune camp. I think I actually liked it a little more before with two practices a day. It seemed a little more like a camp than practice then. It was still deifnitely good. I missed Dunes mini golf, though! I would've dominated. Potentially. It's been a couple years.

8-16 The Hills of Siltcoos

YEs, 4 miles in a time I truly don't know, since my watch strap broke off the day before during Dunes ultimate. I'd say about 30-31 minutes. Not too great. Those hills are tough, regardless of those who make them look like cheese cake fantasy worlds by running 4 loops. That's insane. They should get trophies, medals, or something. Joe, Travis, and Jacob will be smoking this year. So will Brad, with my perspective now. This run was toughish. I hate running up hills when walking would be faster at points. I'm working up.

8-15 ULTIMATE, the ultimate ultimate matches

Played ultimate on the dunes. It was fierce and good. The last time I'll play dunes ultimate as a high schooler. Another chapter finished. Not huge, but definitely a chapter. It was good. We destroyed Phoenix in the rematch of the biggest rivals in Dunes ultimate history. We won 8-1. We then played a classic 2-2 tie against the coaches/counselors. We charged out to a 1-0 lead, but the coaches came back. It was intense. WE played well, our Siuslaw unit. I didn't say, we all played as schools. That also gave us a minor advantage, as we had the most out of any school. Oh well. We're still good. I played okay, but I didn't get open very well, and I could have played a little harder. Oh well. It was good. Our third game was a little underwhelming, and we just pulled away from NOrth Medford 3-1. We then went on to play the coaches in an epic championshiip game. It truly was epic. It got heated. People were arguing calls. Maybe I should have gotten in there. Oh well. It never really got too close to a score in five minute period we played that turned into a sudden death match until the end. WE got so close to winning at the end...only to have it crumble to the ground. I kind of gave up after we failed our last time. That was dumb. Oh well. NO GIVING UP. I have to find my work ethic. Anyway, classic ultimate,as always. After finishing, I subsequently ran as I fast as I could to East Woahink so my Mom could speed me up to my physical therapy appointment. That was one of the more tiring appointments. Looks like not my last one. That's good.

8-10 Dunes Camp DAy 1 Revised Creek Run

Well, ran the run that we are going to run next week. I ran 5.5 miles or so for the Holman Vista Creek run. About 42 minutes. It was pretty enjoyable still. The creek was pretty cold. We messed around a fair amount on the way around. It was immensely foggy on the beach. You could only see 30 seconds ahead. It was insanitary insanity of a google mega plexian. It was a good run.

8-13-07 Crap

Well, I took the last three days off, and I really felt it today. I ran about 25 minutes today, about 3 miles probably. I felt like crap, thus the title. The RE4 playing and good food definitely pulled me back. Oh well. Moving forward.

8-9-07 Rocket Run

Well, alliteration suits me well right now. I ran at Woahink, and I tried to run fast for 24:50 minutes. I tried to push with my calves the whole time, and I feel like I was able to go pretty fast. I ran the dog leg from the parking lot except for the part that goes back into the parking lot. I then did the minimum route till 101. I turned back from there and ran back the same route I ran out. I followed my same route until I came back to East Woahink, where I went straight back to the parking lot. I found that it is nice to run by myself because I can run my own speed. Not that I was running slow, because I was pushing myself to go pretty fast. I was trying to push with my calves, stay relaxed and keep form, and breath deeply. I want to know how far I ran, because I bet I ran under 7 minute mile pace. I hope. Who knows. It felt good. It didn't kill me.

8-8-07 The Tantalizing Tower of Tahkeneitch

Well, Tahkenitch proved to me that I still have a ways to go. I ran 48:45 or so for the 6 miles. This was quite a difficult run. The hills maimed me. I tried to push up, but my legs just wouldn't work. I could walk faster. I did walk for a short point just before the half way point. That was dissapointing. I tried to push as hard as I could on the way back. I still ended up walking at points, just at a fast past, because it proved to be faster than running. This may have helped me out, however. I found that running in a motion similar to how I walk up the hill could be a much better motion than how I usually run up a hill. I'm a terrible hill runner. So many people can kick my butt up hills. I hope the walking ended up benefiting me a lot more than I thought it would. It potentially could. I'm currently looking to fine tune my form in whatever way I can. Main focuses are using my calves, staying relaxed, and everything concerning hill running.

8-7 Almost at the Tommy standard

Well, ran a Tommy Balcolm in about 35:10. I kept pretty close to my pace of improving by one minute every time I run a Tommy Balcolm. I was foolish enough to not start my watch at the beginning of the run, so I am not exactly sure of my time. I started it at a point that is about 5 minutes into the run, and I timed in at 29;53 or so for that. Zane got stungeth by a bee, of the misfortune, and walked all the way back from the campground. Somewhat funny, but too bad. Well, I shall keep moving up. I'm nearly too where I want to be.

8-6 The Deathly Minutes

Ran 1-3-3-3 minutes today. A pretty odd workout. It took about 43 minutes total. I tried to modify the 1-3-5-3-2-2 workout and do a 1-3-4-3-2 or something like that. But I ended up dieing and not being able to make it. It was a little ambitious for me at this point. I could have done better in a 1-2-3-2-1. Oh well. Learned that early.

8-5 The Huckleberry trek

I just realize I put the last post in the wrong month. Oh well. I ran with Dad, and I went all the way to Huckleberry for the first time this summer. About 5.5 miles, 45:30 or so. It was nice. I went pretty slow the first half, which I ran with Dad. It took 24:45. I ran with Dad for another mile to keep from being attacked by the resident attack dog, and then I sped up for the last two miles. I ended up running the second half in about 20:45, so I gained 4 minutes in two miles. I must have been running at a pretty good rate. I was trying to push it. How I calculated it, it appears we ran 9 minute miles on the way out, and I ran about 7 minute miles for the two miles on the way back. Not bad.

7-3 Tommy Threeo, Threeo

Well, I steadily am improving with my Tommy Balcolms. I ran this one in about 35:50, and I even slowed down for about thirty seconds to let Daniel tie his shoes. I was quite close to 7 minute miles on this one. 7 minute miles is definitely the goal for next time, and I should get it with my one minute improvement rate I've been having. It's been 37:50, 36:50, and 35:50. 34:50!

8-2 minutes deux

ran 1-2-3-2-1 minutes at Woahink, as 5^4 was a little bit much at this point. It felt pretty good, I felt 1-2-3-2-1 was a better fit for right now. It took abou 36 minutes overall.

7-31 coasting up the Seattle trail

Ran about 26 minutes in Seattle. I thought I should at least run a little bit to keep up my shape. REally focused on moving my hips and pushing with my calves. It's kind of a struggle, but I think this is the area where I will be able to improve. Ran on the trail next to Silver Cloud.

7-30 Recalibration

Well, ran a little bit less than a minimum with Travis. It was a good, short run, about 25 mintues. Pretty easy. BReathed nice, rich air.

lord of the STEENS: the return of the king

Well, as this was the concluding part of my Steens trilogy, I thougt this title would fit. Anyway, Steens was a really good experience once again. I was not in as great shape as I was in last year, but that is okay, because I am coming back, and I have the advantage of knowing that I should take my iron. My worry at the beginning of the week slowly died away as the week went along. This was the first time I have been up to Steens with three teammates, so it was a slightly new experience in that respect. I read Cosmos by Carl Sagan almost the entire way on the bus to Steens and back. It is quite interesting. It makes you think about things in the Universe. I was motivated and interested to read it, which was a good sign. It's a little bit theoretical, but still good. Anyway, finally getting to Steens, Monday was nice enough, the easy day it was supposed to be. I ate plenty, as the food was excellent once again. I went up to Kiger Gorge and did some sight seeing, because it was my last time up there, and I wanted to part seeing Kiger Gorge one more time. I ran three miles that day. Tuesday brought on the final BIG DAY of my life. A memorable one. It was actually fairly cool, which was amazing. Hiking was pretty easy, and I felt pretty good afterwards. I have to say, the peanut butter and jelly sandwiches we had to pack nearly made me through up. I really had to force it down. I didn't even try to eat the second one. That was probably a bad idea, but we had barely any time to eat. That kind of stunk. The week of contemplating which group I would go into for 60-60's resulted in me going half way in group 2 and half way in group 3. I was going to start in group 3, but the line was so long that I figured I should try in get towards the front of group 2, because that would be a whole lot better rest wise. I went pretty strong in group 2 for a ways, but it was pretty tough. My legs were starting to give out on me around 35 minutes, and I really did not want to have my legs completely die. So I decided to fall back. Running some 80-40's and 70-50's also influenced my decision. Group 3 was way back. I had to wait about 20 minutes, and we had only been 35 minutes in when I stopped. I was then at the front of group 3 for 15 minutes or so, and that was great. That was truly 60-60's. We stopped eventually to get water, and I decided to move back in the group to allow other people in the group to have an easier time, for there were a lot of girls in the group who where behind me. Once towards the back middle, it was a fair amount tougher, and the rests were screwed up. The gaps become pretty bad towards the back. It felt continuous at times, and the rests often felt like they were 15 seconds. Oh well. I survived. It actually felt kind of underwhelming, since I ended up behind some girls that were pooped and walked quite a bit. To make up for this, I stayed at the creek only a couple of minutes and went out with the first group to hike out of the canyon. This may have been somewhat of a mistake, cause that hike may have been the hardest part of the entire week. That was rough. It was a mile, and it took an hour. Overall, the entire big day took 8 hours and 57 minutes. 23 miles. Wednesday was another fairly easy day. I was again about 100 meters off on the predict a mile, but this time I was short. Some people ran almost 2 miles. That was crazy. I planned on running four miles on the way back, but the 4 mile marker was poorly visible, so everybody ran past it. I ended up running about 4.5 miles. It was fairly slow. Thursday was cross canyon. That was pretty cool, as I was one the leaders for our tent because of my experience. It actually went really well for the first 17 minutes until we got about half way down the large canyon into the trees. I'm pretty sure we were on pace to get first. Once we got half way down the large canyon, however, we somehow got separated from Jeff Randall, my counselor this year, and two other guys. That seriously slowed us down. We waited about 5 minutes and argued about which way we should go, back to look for them or onward in hopes that they would be there. If we had just gone a little slower a ways back, it would have worked out. We ended up pushing onward, and we went up the hill, fairly slowly. It is definitely a long, steep hill. To make matters worse, a guy in our Tent from Salem, Bryan, got stung by a couple bees, and he was allergic. That made it more intense. WE tried to push up the hill quickly from then on. Luckily, Jeff and the other guys had made it up the hill before it, but he seemed pretty pissed, even if he doesn't show it much. We ended up making it in about 42 minutes. We actually got third, which was a miracle. The first place team got 38 minutes or so, which actually seemed quite slow. I remember getting about 33 minutes the year we won. We kicked ass. Anyway, this year we learned a pretty good lesson. The main point of the race was to stick together as a team, and we failed to do that. It could have turned out a TON worse. We were lucky. Bryan did not react badly to the bees whatsoever. We need to do what is right, regardless of what place we would get. We should have turned around. Oh well. It turned out okay. We, or Parker Elder from Scappose, aced our quote. It is as follows: "the winds and waves are always on the sides of the ablest navigators- Edward Gibbon. Definitely not a bad quote. It was pretty easy. I guess all of the quotes were pretty easy, as only one mistake was made by all the tents put together. The Big Day and Cross Canyon were the main things I had apprehensions about before hand. Those were the humps I had to get over to survive the week. Drills later that day were pretty easy. The Henley girls led the uphill running. They kindof weren't given enough respect there I thought. We didn't do aggresion running this year. That was kind of dissapointing. We did stretches instead. They showed us some pretty crazy new streches this year. The main one was one where you grab the hands of someone behind you and left them up onto your back. It really stretches your back quite well. We fit that stretch right into our Borat skit. Anyway, the Henley girls were there, and that was pretty neat. They all did end up doing pretty positive things and still being a tight knit team even though they've been separated since 1995 basically. Friday rolled around, and we once again were Ninjas for the opening ceremonies. It wasn't that original, but oh well. We got some laughs anyway. Some people came in riding on broomsticks, as Harry Potter was quite prominent during the week. It was crazy. At least 3 counselors were reading it and at least 10 campers could be seen every break with their noses stuffed in the book. It kind of drove me crazy, but I was strong and made it through the whole week without reading it. Luckily, the ending still remains unknown to me. I was worried, with all the Harry Potter floating around. ho ho. Anyway, the olympics were good, even if we didn't end up doing the greatest. We are the sack hop kings, or better known as best in the sack. Oh yes. I only competed in the tug of war, surprisingly enough. We ended up losing both times I was pulling. That kind of stunk. I was on the 5 man team and the whole team. We fought hard, but we lost. The tug of war was my last event at Steens. It was kind of wierd to realize that I was done. I guess I should say I ran the uphill 5k that morning. I ran fairly slow, 30:45. It may have been my slowest time ever. I'm not sure. I was trying to push it, though. However, I still got that feeling I also had last year were I felt like I wasn't tired at all after I finished. That's quite annoying. Our team ended up getting last in that event. I don't think my tent has ever done well in that event, at best maybe 4th. Anyway, those two events were the culmination of my steens participation. Awards were good. Turkey dinner was pretty good also, lest I forget. I actually did have a date to the turkey dinner. I finally worked it out. I took NAdja Warren, from Siuslaw. She was from Siuslaw, but oh well. I least took somebody. She's pretty nice, and she doesn't seem self conscious whatsoever. It's refreshing to see that in a girl. She's open. Anyway, that was it for life up on the mountain. I got my dog tags. I am a survivor. On Saturday, we had the traditional fun run to the pool, and this time it was a boat load better. Different worlds, just as running at the front of a group or at the back of a group on the big day can be the difference between Heaven and Hell. We truly only ran 2 miles this time, and it took about 17 minutes. I didn't feel tired and crappy then, although I did not run the relay this time either. I ended up not swimming or even showering there, unforutnately. Oh well. I was waiting a long time to go to Subway. It was gooooood. The drive back was pretty uneventful. I read cosmos and travelled throughout the galaxy. It was good. And the steens has been good. My dog tags were forged in heat and cold and dirt of the steens. I will always have a place for Steens. It is a different world.

7-20 Woahink a dink

Well, I ran 31:04 at Woahink, a little bit more than a minimum, maybe 4.3 miles. This run wasn't bad. My legs were feeling better. Ran with Travis and Yak. Ran the minimum route and ran the furthest camp ground area twice on the way back because late man Joe showed up. Sheesh, Joe. Just a fiddling. Anyway, this shall be my last run until Steens. Huzzah. I plan on running in group 3, because I do not believe I am up to group 2 level yet. I'll see.

7-18 Crap chutes too narrow

Well, this run didn't feel to great. My legs felt dead. I ran about 26 minutes from home. I ran down to the Darlings Loop road and back. Maybe 3.4 miles or so. It was also kind of muggy. mug mug mug.

7-17 Tommy Two (tone)

Well, I ran this Tommy Balcolm in 36:54. It was a fair improvement over last week. I still felt like I was dieing. I was able to keep up with the rest of the guys until we got out of the trail around 17:50. I struggled from the road on, but I was able to do fairly well. I guess I was slightly motivated to beat Mrs. Cambell because she was right on my tail at the end. She probably could have passed me too. No big deal, though. It wasn't a bad run. Even though I had gotten a fair ways behind by the time I hit the road, I still was at the road earlier than we hit it last week. I got there in 20:25. I think I got to the gate at about 28:00, so that was a fairly slow mile, 7:35. I think overall I averaged about 7:23 miles. Not bad. About 12 seconds bettter than last time.

7-16 inaugural minutes (post sleep fall)

Well, m yfirst run post sleepwalk/window jumping went surprisingly well. I felt no ill effects from the fall. I felt pretty strong, actually. I ran 1-2-3-2-1 minutes, and I ran for 37:31. That must have been at least 5 miles. I ran the normal route through the campgrounds east of 101 and followed Travis, Jacob, Joe, and Sir Johnson along the road and around the end of the park with the store. I then went on the trail to the main parking lot to the trail. At the end of the trail, I turned left on the road and went back towards the trail. I ran about two minutes total before getting back on the trail. I then ran straight back except for taking the normal route for the middle park area. It went well. I felt strong. Steens shouldn't be too bad. ... I guess I feel somewhat dazed from the fall. To go down in legend, so it seems I should say.

7-15 Overshooting the moon (but not kinda worried)

Well, this run went much longer than expected. I ran 54:53 at Sutton Boat launch. I ran with Daniel, Jacob, and Travis. It was a pretty good run overall, for the weather was ideal and Sutton is always one of my favorite places to run. We ran on the trail and into the campground on the usual route, but we turned around were the road branches just beyond the yellow gate and ran to the sand course. That decision made this a much more difficult run. We ended up running to the Alder Dune trail and ran all the way to the Alder Dune campsite. Once there, we turned around and then went right once back on the sand trail. Sand is brutal. I don't understand it, but I just cannot go as fast on sand. I try hard, but the effort just seems useless. I just sit there and churn sand, while others fly ahead of me. This is how it always seems. Maybe its a weight factor. Oh well. I ended up falling behind pretty quickly after they waited for me at the sand trail/ Alder Dune trail junction, and we parted ways, oh yes, parted ways at the bridge at the meadow. At that point the run was alread yat 36 minutes, so I knew it was going to be a doozy. I tryed to push back, but my legs were pretty tired from the sand. I've been trying to use my calves more when I run, as Jeff pointed out I should do last winter. It should help, especially when I feel I have nothing left. When I hit the last trail just before the finish, I kind of tried a different stride where I had my legs slightly in front of my and tried hard to minimize my motion to use nothing but my legs. It felt wierd, but I was able to run faster. That was definitely more tiring. I'll see if that will work. I'm going to have to do some experimenting this summer, for I believe that will be what helps me make bigger improvements.

7-14 Ignition sequences one and two

First off, I did not run yesterday because the team practice was at Cape Perpetua, and I don't feel insane enough to run at Cape Perpetua at the moment. I was also in Eugene watching a cetain young Brit be possessed by the he-who-must-not-be-named. Oh yes.
This run went fairly well. It was cloudy and coolish, but it was also kind of muggy. Muggy weather is oppressive, especially in Ohio. Anyway, I ran 38 minutes to the guardrail and back. About 4.8 miles, I believe. I ran with Dad on the way out, and it took 20:30. It took 17:30 to run the way back. I felt much stronger this time than I did running this last time. I want to compare my time to how I did doing this last time. This was my main motivation for running this run, for the usual road course has never been my favorite. I push through it, though.

7-12 North Jetty: Running on this Desert Ocean

Well, Ran quite a lengthy ways on North Jetty. Ran from the parking lot to the creek and back. Maybe 5.3 miles? 5.5? Anyway, it took 40:24.81. It actually felt pretty good until 30 minutes in, and then my legs were dieing. It was pretty warm for it being nine o'clock on the beach. There was barely any wind on the way out and it was sunny. It was a long run, for running on the beach is fairly monotonous. I ran with just Jacob today. Travis took the day off, and I think Joe and Daniel did also. It was okay. It was a tough run, but it went well. I thought of the entire song of Driver 8 to distract myself while running back. Thinking of entire songs takes up good chunks of time. I also started thinking of South Central Rain, but didn't finish. Anyway, a good overall.

7/11 wind whipped

Ran at stagecoach trailhead with Travis and Jacob. I ran 39:36, and it was probably a little over 5 miles, although probably not much, since the sand running was slow and running into the intense winds was slow. The winds were in our face on the way out. It was pretty nice on the way back, though. We were cruising. I kept up with Travis and Jacob for about 17-18 minutes. Then I turned around early and kept up with them for another 7 minutes. It was a pretty good run. It wasn't too fast, but I felt fairly strong through it. I feel I'll be ready for Steens if I keep running every day.

7/10 Tommy gauge

Well, today was the first run of the summer where I could really check where I was at fitness wise. I ran a Tommy Balcolm in 37:45, so I'm a ways behind normal 7 minute pace, but not bad for the shape I'm in the the time of summer it is. I ran about 7:33 miles. I ran with JAcob, Joe, Travis, and Daniel and kept up with them until the main road, which we hit at 20:45. They were running somewhat slower, also. Still getting ready for steens.

7/9 neighborhooding

Ran around the neighborhood, for I didn't feel like going on the usual route. I ran to the road across from Salal and then ran the boy scout loop backwards. It took me about 26 minutes, maybe 3.5 miles. It felt okay. Legs still not strong, especially up hill. They're okay, though.

7/8 not well thought out run

Well, along with playing 2 basketball games today, I went on a run with my dad. I was planning on running just twenty minutes and not going to run down ginormous (now officially a word) hill after Earhart road. However, I started talking to Dad about his jobs he had during the summer. It was a pretty good conversation, so I didn't want to stop it early. I ended up at the bridge at the bottom of the hill, which was about the last place I wanted to be. I decided to run up the hill and then walk for a bit once I got to the top, because my legs were totally waxed. I probably gould have walked up the hill faster than I ran. But I struggled through it. In total it took about 35 minutes. I also did a ton of physical therapy on this day. I excercised a lot on this day.

FERRATIN LEVEL= 49.1

7/6-7/8 Soy un basquetbolista

WEll, I played 8 basketball games over the course of these three days. I got some pretty good workouts from them. I need to focus on running now, though. Basketball is over, so that will make it easier. I played pretty well. I think I averaged about 5 points a game.

7-5 The usual

Ran with Dad to the guardrail and back. About 4.8 miles, in 38 minutes. I'm still definlitely not in great shape, because I've been able to do that under 35 minutes. Oh well. Still working at it.

7-3 Tahkenitch, with its communist hills

Ran about 35 minutes at Tahkenitch. The hills were pretty tough, pretty oppressive, but I fought through it. My legs started feeling powerless pretty quickly up the hill. I found that taking short strides with kind of straight legged bounds works better than my normal stride when I feel powerless like that. It was an okay run.

7-2 In the Woahink Air

Well, on 7-2 I ran at Woahink, I believe about 30 minutes. I ran close to the route for the minimum, so about 4 miles. Felt okay. I still have a ways to go to get in shape.

7-1-07 Nightrunning

Ran about 14 minutes at 10:05 PM. It was about 1.8 miles. I had sat around all day, rode in cars, and eaten quite a lot, so I felt like I had to at least get in a small run. It felt surprisingly good. I felt somewhat nervous, and I think that helped me run faster. Maybe that could be a strategy to make me run faster.

6-31-07 hot

ran about 35 minutes in the hot Canyonville. Didn't run too fast. My legs felt fairly powerless running up the hills. Ran with Jeff and Dad. It was an okay run. It was too hot, though.

6-29-07 The Return to Woahink

I ran 31:30 at Woahink. It was probably close to 4 miles, maybe a little more. After about 15 minutes my legs kind of gave out. I wasn't feeling that tired, but it felt like I couldn't get my legs to work. It's kind of the same feeling I've had last year. It may be just because I am not in great shape or because it was in the morning about 25 minutes after I woke up. I usually do not have as much stamina early in the morning. It was an okay run. It was raining most of the time. Felt good. I played basketball on Tuesday and Thursday. I need to focus on running now. I am going to go get a ferratin test next monday.

June 25: the start

Today I ran 24:30 and about 3.3 miles at woahink. It wasn't too fast, but it felt good.