Tag Archive | pace

Slow but Steady

Mar8

If you are in the running community, you probably saw the post from the fast runner lamenting how slow charity runners basically stole her spot. Now I am not going to call her out by posting her post because I am sure she is not the only speedy runner to have thought that. She may be the only one though silly enough to post that online…….. Then again, here I am posting online my thoughts. So there’s that.

I saw the people with the pitchforks come for her. Poor woman apparently deleted her social media account or so I heard. I personally, feel a little bad for her. I’m sure she was upset about not getting into the race and technically she isn’t wrong…. But, yet, she is.

By the numbers that I could see:

2025 total finishers: 59,226

Charity runners: 14,000 who raised over $80,000 million.

2026 over 240,000 people applied.

From a Runner’s World article: “This year, NYRR only accepted the top 10 percent of non-NYRR marathon time qualifiers, which means athletes needed to run at least 22 minutes and 52 seconds faster than the qualifying standard for their age group.”

Here is my take as someone who has run for Charity multiple times.

  1. NYRR is a business. Yes, they are non-profit, but make no mistake….they are a business. This is a business decision as a non-profit giving back is key to their goal. They also have a goal for 2026 charity runners to raise 100,000 million for the 600 charities these runners support.
  2. Running slow and running for charity is hard….

Let’s talk about number 2

When you get in as a charity runners, you know that if you do not reach your fundraising goal that you are PERSONALLY responsible for it. On top of that, most charities do not cover the cost of your bib which is over $300. When you sign on to be a charity runners, you sign a contract stating that you agree to these terms.

Being a charity runners means that besides training for your race, you also need to spend a LARGE chunk of time fundraising to meet your goal. This is why I tell anyone who runs for charity to make sure that it is a charity that is near and dear to you.

When I ran for Sandy Hook Promise, a charity near and dear to me, I spent A LOT of time fundraising. Yes, there were family and friends who were supportive. I also did bake sales, auctions, shoe collections and other events. It was daunting, scary, and a lot of work to meet and surpass the fundraising goals.

Then there was the “normal” training. Slow runners train just as hard as fast runner while actually needing to find more time in our day to do it since our runs take longer.

Then there is race day:

This is from a previous post marathon slow runners train post of mine:

“There is something about having the grit and determination to get to the finish line while they are rolling up the carpets so to speak. When the crowds are sparse…… When the sun is setting…….. When it is dark in the park……. When you have to be your own cheerleader……. When you have to dig in deep to find your own grit and determination because you are the reason you are there in the first place and you will be the reason that you get to the finish line. There are no massive crowds to carry you to the finish line, but those that are there know how much that you need them. I was lucky to have a friend cheering on 5th Avenue. I almost missed her but she strained your voice to scream my name loud enough that I turned to see her………. It was perfect”

Bottom line

If you are a fast runner – great!

If you are a slow runners – great!

If you are a lottery winner – great!

No matter how you get there….. No matter how you run it……. When standing in the coral, we are all just runners.

I also put in for the lottery this year. I did not get in. I don’t hold that against the other random lottery winners. I just know that is just the way it is.

Running is for EVERYONE. Not just the speedy ones:)

Day 1

Dec26

There is something to be said about waiting until you are ready to do something to actually start. There was no dread today. There was no, “I’ve go to go out for a run today,” said with dread.

None of it.

Today was a “I am going to go out for my run as soon as I’m done with my coffee” kind of day.

I can tell it has been a hot minute since I’ve seriously run as I couldn’t find my Garmin. Still can’t. Still looking, but I also didn’t let that deter me or stop me from getting out the door.

I was excited. It was a perfect day for running. The not too hot. Not too cold kind of day. No jacket required. At least for me as I always run hot.

My NYC Half training plan stated with a 3 mile run and that’s what I did. I didn’t watch pace, but did keep it as a conversational pace which I 100% did as I was on the phone the whole time! I walked when I got out of breath, but for the most part stayed at a stead pace.

Not too shabby if I do say so myself!

In all seriousness….. Not too shabby. I have not been doing anything unless you count testing and eating Christmas cookies. I’ve done a few walks, but have not run since I really don’t know when. Hopefully this is the beginning of a good training cycle.

I’ve got a plan loaded into Training Peaks. I am doing the Hal Higdon Novice 1, because let’s face it…..I am starting from scratch.

One day at a time…. One run at a time…. One workout at a time.

This is what it feels like to have fire again:)

This is what it is like to remember to show up for yourself.

Here is hoping the fire continue to burn!

Showing Up

Mar29

We show up for work. We show up for school. We show up for our friends, for all our responsibilities and we show up for so many things that we don’t even want to but feel we need to. We show up for everyone and everything else that often we forget to show up for ourselves.

Wait what????

We forget to show up for ourselves by letting people treat us wrong for too long. For not standing up for ourselves. For constantly putting the to do list before ourselves. No don’t get me wrong, there are times where it is pertinent and necessary for others and our to do list to come first. The problem is we often make that a pattern. We often make that the norm. We often say I need to do this, this, and this first. Then I will take care of myself

STOP THAT!

I realized that part of my issue with getting back on track is that before I would do a work out, before I would plan for my meals, before I would take care of myself; I felt I needed to take care of everything else. That everything else list has and always will be long long… Long… And never ending

I’m working towards my CDA. Lots of time there.

I started a home baking business and often have orders

I have a job outside the home that I am required to show up for.

I have a home and family that requires tending

Here’s the thing, though… I never put myself on the list or at the top of the list recently. And if I’m not on the list, then I’m not a priority. The things that I need to do for me are not getting done. I make sure everyone else in my home is taken care of up to, and including my pets. I forgot about me

Wow, many things on my to do list need to be done. There is still time in the day for me though. It will require planning/. It will require prioritizing. Most of all it will require knowing that I should….. No, that I need to be on the list as well!! So with that being said , I am making myself a priority. Yes cookies need to be baked, dinners need to be made and jobs need to be done, but there is still time for me.

Do you make time for you? So many of us especially mothers are used to putting everyone and everything before us but when the pattern does not allow for any time, there is a problem.

Since I have started putting myself on the list……

Workouts are getting done

My own meal planning is getting priority (loving meal service).

Feeling better and actually less stressed

How do you show up for yourself?

Keeping Up With the Joneses

Feb6

We all do it. Whether it be on Facebook, Instagram or real life, we look at other people’s lives. We look to see what they are up to, how they look living their lives, and then we compare. Some people let it bother them. Others have a live and let live attitude and don’t really think about it. When it comes to real life issues, I don’t really care who has the bigger house, takes fabulous vacations, or what not. I pretty much have live and let live attitude and am not a jealous person when it comes to these things. Besides no matter how fabulous someone’s life is, I don’t know what it took to get them there. I also don’t know what struggles they have that they are not posting all over social media. Everyone has a battle they are fighting and not everyone needs to share their battle with you.

In running though, many times a runner will do this too. We look at peoples posts of their training runs. We look at their finish times. We look and we look and we look. And I will say, in running it is harder not to let it get to you. Even none runners have asked me when I’ve done a marathon, “Did you run the whole time or did you walk?” So many runners, running magazines, blogs, posts are about getting faster, PR’ing, and running further. It can be very motivating…… Right up until it’s not.

What if you will never PR again?

What if your not sure the distance your body can push?

What if you just want to run to run….. Race to race?

What if it’s not all about running faster or further?

What if you just want to run to run?

Is there a place for someone who just likes to head out the door?

YES!

The problem is that for many it doesn’t feel like there is a place. Most online groups only the fastest and further gets the accolades. What if it’s hard to share your accomplishment because you feel like in comparison to others, it isn’t worth sharing? And believe me it is hard and it’s not because it wouldn’t be well received (because at least for the groups I’m in it would be). It’s hard because sometimes you feel like your accomplishement isn’t worth celebrating.

What if your wrong?

Keeping up with the Joneses is too hard not just physically but mentally too. One of the reasons that I stopped running with people besides knowing everyone has their own training plan is………….

Wait for it…….

What if I was embarrassed with where I was physically. Embarassed of the extra weight. Embarassed because I was out of breath. Embarassed because my pace was “slow” even if I felt like I was pushing it. Embarassed because I thought I should be more. So I pulled back even if I wasn’t sure why I was pulling back. I stopped running with people and while some of it is due to scheduling, I’ve scheduled runs before. It’s hard to admit that you are not where you want to be. It’s hard to realize that you might not ever get where you want to be. What is harder though is feeling like you are giving up something that you realize that you miss…..

Now don’t get me wrong, I do like to run alone. When I was doing specific training, I needed to run alone. Also my schedule is wonky and sometimes I run when I can on the fly. For me, it clears my head. I like to be a solo runner, but I also LOVE to run with friends. As I said recently, running alone clears the mind; but running with friends is good for the sole.

Yesterday, I went out for a run with a friend. We ran. We walked. We chatted. I was supposed to only run 2. I looked down and realized that I was almost at 3. Whoops. The power of running with friends.

So this year as I am finding the joy in just running again, I also plan to find the joy in running with friends again. If I breath hard, if I need to walk, if it’s harder than it should be; it will be that much easier when chatting the miles away. Besides if I’m running with a friend, they won’t mind:) I’ve got some really good friends that way.

We all know the expression, if you run you are a runner. I think somewhere along the way I forgot that.

Well That Was Unexpected

Mar30

I admit that I really did not know what to expect today. I went into this as you know with no plan. No expectations and just a wanting to run. I honestly thought that I would run too fast and end up having to carry myself to the finish, but I didn’t. The weather played nice and it was one of those beautiful Spring days where it is sunny and comfortable which made my choice of a tank and shorts perfect. I was wearing it anyway, but at least no one questioned it:)

I prepared for the race by resting yesterday, taking my meds before the race and having Cal-ez in my water to keep things stable. I got to the event early because I wanted to be able to park and also because I got the start time wrong by 1/2 hour. Better to be too early than too late. Getting there early allowed me to do some pre race stretching, chat with friends, and just do my favorite people watching. As the race was getting closer, I kept the plan of just running. So I did.

Luckily this course starts on a small uphill which does keep you in check because you think about it. This race has a lot of young kids running and they all take out like it’s a sprint. I found myself in the beginning running in the 9’s and I knew that would not work. So I slowed it down to a pace where I was still pushing but felt like I might be able to maintain. Good choice.

I did not watch my watch once I set my pace until the mid point. Then I looked at the time, I thought to myself…… I just might be able to be under 35 minutes. So I kept on running. I did walk up through a water stop. Then towards the end where I knew there was a short hill. When I was close to the top, I started walking but then realized once I turned it was downhill to the finish line.

So I ran. I ran hard. I ran fast. I ran through the finish line and when I finished I thought I wanted to Puke. My friend Robyn would be proud because that means that I was giving it all I had at least that is her theory. I am just happy that I didn’t throw up because their is apparently a stomach virus running through the High School with almost 200 kids out which, of course, meant discussion on town page. I thought to myself if I throw up they will all think I have the stomach bug and that will be another Facebook post and chaos to the 5k as people run away. So I walked it off and thankfully held it all together.

Not only did I hold it together, but it looks pretty with those negative splits.

Official Finish time: gun 31:38. chip 31:18

I’ve got to say that I didn’t think I had this in me. A friend replied to my Facebook post, “She’s Back.” And while I might dispute that comment, I can not deny how pleased I am with how I finished especially because I have not been training for time. I do think that what I am learning is that I need to stop thinking so much and as the saying goes… Shut up and run.

It was a good morning followed by a great day of recovery which I will chat about tomorrow:)

Racing to the Finish Line

Mar29

As you know, I’ve completed my Couch to 5 K program. Although I have now run a 5K on my own now, I have not “officially” completed a 5K race since finishing the program. Tomorrow I will run a local 5K.

I’m running it because I like this race. It supports a local parish in town which is nice, but it also has the benefit of a nice fairly flat course. Plus I will know people running it too. Plus, I want to run a 5K again.

I’ve run this 5K twice. Once in 2014 where I finished in 27:17 and once in 2016 finishing in 27:20. Tomorrow my goal is to finish in under 35 minutes and if I’m really lucky and push it tremendously I would LOVE to finish in under 30 minutes. I don’t think that is going to happen, but a girl can dream.

Do I have a plan?

Nope.

Am I going to pace myself?

Nope

Am I being smart?

That’s debatable…….

Don’t worry Mom, I am preparing:) I’m adding Calez to my water which I will carry to keep my calcium levels up. I will take my meds earlier tomorrow before the race too.

Here’s the thing. Yes, I know that part of my running issues right now are health related and who knows what will happen once the Natpara starts. Maybe I will be able to train the way I used to, but really that comes secondary or third or fourth or fifth on the list. That being said, even without the physical aspect of being slower, in looking at my times on Athlinks I realized that my best times for running (minus the sub 2 half that I had a coach train me for), my best times, were when I just went out and ran with no plan. No thoughts. No set pace. I realize that I overthink which for some when running makes them a better runner. For me it might cause self doubt, un-realized self sabotage, and just giving up. Shocking, I know.

I need to get out of my own way. Remember the whole point of going back to C25K was to go back to basics. Well that also (for tomorrow) means just running to run. Running to push myself. Running to test my limits. Running to see how far I can push myself and at the end of the day have a realistic concrete idea of where my body is at and what it can do.

So I plan to start at the finish line and just run. Run just for the fun of it because I am not by any means hoping to PR for this event or my 5K PR of 26:26. It has been so long since I pushed myself and if I can push myself to a 30, 35, or even a 45 because I push too far and have to walk at least I will know where I am at.

Sometimes just knowing where you are at is all you need. And yes, there is a part of me that dreams that I will finish in a stellar time, but that is not the reality and you’ve got to have dreams. I need to take a chance to believe that I can push myself again because honestly I have been afraid of pushing too far.

Besides I plan to use what I learn tomorrow for future training that will be beginning in the near future, but we can talk about that after tomorrow.

Sometimes you have to do what you have to do even it it’s hard. Tomorrow is going to be hard but maybe it’s good to remind myself that I can do hard things!

All Is Not As it Seems

Jul21

 

 

Still Plugging Along.    Still trying to figure it out.   One thing I’m trying to get a hold of is my Pace.   It is ALL over the place.   It is not reflected in the picture of my runs, but like peoples post’s on Facebook many times when you look a little closer everything isn’t as pretty as it seems.

Case in point.

This was last night’s run.   On face value it looks like a beautiful run.    Paces are on target.   I’ve got some nice negative splits going.   But when you look a little closer all is not as it seems.

This run started in the evening which on a normal day would mean that it was cooler.   Not so much right now.   It was still hot and the humidly was so thick that you could cut it.   This was supposed to be just an easy and slow run.    Started out accordingly.   Once I got out there, I knew due to the heat I more than likely do a walk/run.

Now I admit that I don’t follow the plan accordingly for the walk/run method.   Maybe I should.   Maybe I won’t.   One of the reasons is because I like to adjust my walk dependent upon the course.   I would much rather run down the hill than up it.   And I admit that part of me is digging my heals in a bit and really not wanting to embrace it.   Not because I don’t think it’s a valid plan or there is anything wrong with it.   It is 100% because it’s not a plan that I got to choose and was foisted upon me.

Heals dug in.

Not smart and I’m trying.   Oh so trying to get my head out of the neither region and realize that this is me.

So here is what the truth of my pretty split run.    I started out running.   Did some walking.   Then some running.   Then some walking.   Then some fast running trying to make up time.   Followed by heavy breathing and walking.    Pattern repeated.

This was not a smart run.   My paces bounced all over the pace.   I even sprinted at the end hitting a 7:39 pace.   That, I admit, was fun and felt good.    Not smart.   I need to be smarter.

Yes, this type of running will fly when running 3 miles and I might even be able to do it for a half.   But as everyone knows a Marathon is a whole different beast.   As those who have been here for a while remember, I hit the wall and I hit it hard at the NYCM by running the first half like I didn’t have the second half to run.  I even questioned Was It A Waste?  Not a smart race.   I was able to push through the wall and finish NY, but I honestly don’t know if my body could break through the wall if it hit it now.

I need to pull it all together.   I need to give up this dream that I’m still going to pull a 4:30 in Chicago.   Yes, it’s still there.   Come on, you know I’m an optimist.   I think this is what is my biggest problem is.  I keep hoping that some how my body will fix itself and things will work again like they did before.

  Plus I have forgotten how to hold a pace.  I used to be able to run beautiful cut-down runs holding my pace within 5 -10 seconds of set pace.  Practice makes perfect and I’m out of practice.   I think that if I went out yesterday and ran the whole 3 miles at a 11:45 pace or slower that I could have run more consistently.   Probably wouldn’t have needed to walk either.   It’s harder than it sounds.

Now before you say, leave your watch at home.   That’s not happening.   I’ve also set it to where I can’t see the pace and that doesn’t help.   This is just another step forward in the acceptance process of where I am and I’m still fighting it.   Just because I know it, does not make it an easier.

One Day at a Time.

One Run at a Time.

antistress-quotes-1-0-bs-512x250

 

Seize the Day!

Sep26

It is not an exaggeration to say that I ran one of the best races that I’ve ever run yesterday.  The weather was optimal for running.   I ran a smart race.   I had beautiful pretty splits.   I felt good.   Great running time and a nice finish.   What more could a girl ask for on a Sunday race day?

The funny thing is that this was another race that I went into without an actual plan.   Nope.   Nada.   Clueless.    Like any tutu runner, I was more concerned with coordinating my outfit which I do believe that I did so perfectly.

bronx10m_5  Mission accomplished!

When walking and getting into the corrals with my MRTT Mama’s, I was saying that I was just going to run the Bronx 10 Miler as a training run.   I was just going to run it at a solid 10:30 pace like many of my training runs.

bronx10m_2

Gun goes off and we are off.   I start off with my friend Kim.   I tell her just go ahead as I don’t want to affect her race as I’m going to be going slow.    She goes her way, I go mine.   Then a funny thing happens as I’m trying to maintain my 10:30 pace, I realize that I’m going too fast.    I feel good.   I know from experience though that starting out too fast can be a real problem, so I change my mindset to running a smart race.

Seize the Day mentality.

I still have not thought on overall time, but I figure I will try to just keep my splits good.   I did runt them faster than I was trying, but I was feeling good and felt like I could maintain the pace.    I figured that it was only 10 miles and I could just keep going.

It seemed to work for me.  I did a couple things to distract me from the actual running during the race.   First, I listen to those around me while running.    I listen to the sounds of the feet, conversations, and just pay attention to where I’m actually running.   Kind of taking in the sites.   One of the other things that I did was take the time to say Thank You to every Police Officer that I ran by.    Just a simple, “thanks officer.”    They probably were like who is this crazy lady in red, but I figured they deserved it.

Then I get to the finish line which this year is on a downhill as they changed the course a little.   I’m feeling a stitch in my side, but I push it hard at the end.   Why not?   I can always breathe after I cross the finish line.

So my non race strategy really paid off!    I think that I am more happy with my splits than my actual finish time.

Now hopefully, I will be as happy with this run this morning as I get ready to head out for my 15 miles today.   At least I am running a slow pace!

Let the training continue.

NYCM marathon bound.

 

Running By The Numbers – The Brooklyn Half

May18

Let’s start with the first number which is very impressive.

There were 26,482 finishers for the Airbnb Brooklyn Half.   This is a record breaking US finish count for a 2015 Half Marathon.   I am happy and honored to say that I am one of them.  More women than men finished too with 18,759 women crossing the finish line.

Then there is my finish time which not as impressive, but a good time that I am very happy with.

Official Time 2:14:47

This is right where I wanted to be.   I wanted to be at 2:15, so I can’t believe how on the mark that I was with this.   Might have something to do with that I followed a plan this time.   What was my plan you ask?

Go out at 10:20-30 for the first 10, start cutting down the last few miles a few seconds a mile.

I will say that in the beginning it was hard to follow the plan, but I reigned myself in.   It wasn’t hard because I’m Speedy Gonzales.   It was hard because I always go out too fast.  It was hard because I was caught up in the excitement of the start of the race.   It was hard because my ego took a little bit of a bruise allowing myself to be passed and  needed to be seriously checked.  It was easy though because I knew I had a plan that I needed to follow.    I think I like having a plan now that I’ve experienced running with one.

As far as the ego even though I know I’m not competing against the other runners,  it really is an ego killer being passed left and right by them.  It’s human nature (or at least mine) to want to pass them and not be the one feeling like your left in the dust.  That is UNTIL you remind yourself that you need to stick to pace and not theirs.   I’ve heard race bystanders yell at other races and even yesterday the chant, “Your race, Your Pace.”   I never gave it much thought till yesterday where I internalized and owned it.   It made so much sense.   This was my race and I needed to run it.   I needed to allow myself to be passed.   I was not competing with those passing me.   I was challenging myself and in order to do that I had to follow my pace.   It was a good pace too.   And although I didn’t hit every mile goal I was pretty darn close.

10:16

10:18

10:09

10:20

10:39

10:24

10:03

10:22

10:10

10:25

This was right where I wanted to be.   I was doing the math to keep me there and I used my Garmin to keep me on pace.  If you know me too, you know that I hate math but it kept my mind occupied.  Each mile I would mentally add my goal 10:20 to my time and try to hit the target.   More often than not, I did.   Although, I do need to adjust my setting for time display as it was only giving hours and minutes and not seconds which really is key in pacing.   Then at mile 10, I took some Gatorade and allowed myself some freedom.

Mile 11 – 10:00

Mile 12 –  9:56

Mile 13 –  9:39

Then the .1 at 8:21 as I always like to sprint at the end if I can which I did since I controlled my pace!

I think because I kept a good pace that it helped with my feet too.   I was able to run without the foot pain that has made me walk during races in the past.   I think it is a combination of new shoes, new running plan, and just being a little smarter in my running lately (thanks to my running coach).    Now this is not to say that after the race I was fine because I did have some heal pain and it’s not that my feet were not sore.  They were and I did waddle a little on the walk to the car, but

Runable and livable..

Brooklyn

Sex/
Age		 Overall
Place		 Gender
Place		 Age
Place		 Net
Time		 5K
Split		 10K
Split		 15K
Split		 20K
Split		 Pace
per
Mile		 AG
Time		 AG
Gender
Place
F46 18,759 8672 422 2:14:47 0:31:40 1:04:47 1:36:58 2:08:15 10:17 2:04:26 6512

There is more to talk about as this really was a great event.

Tomorrow, I’ll tell you a little more about the actual event and not just boring but important numbers:)

Do you follow a race plan?

PS – Don’t forget to vote

Runner’s World Cover Contest

Word of the Week – Pace

May13

tortoise

pace

noun

  1. Pace is the rate of speed or a single step taken when walking.
    1. An example of pace is when change comes slowly.
    2. An example of pace is one step taken.

verb

  1. To pace is defined as to repeatedly walk the same path over and over or to regulate the progress of something.

I’ve been thinking a lot about my pace recently.   Probably because if you remember, I’ve recently had to slow it down.   Not really by my choice and not really because I’m Speedy Gonzales.   It’s just something I was told to do by running coach.  I’m getting better at it and I’ve been spending a chunk of my runs making sure to stay on pace.  I’ve got a lot of work to do, but I’ve seen some improvement in just the few runs I’ve done already.

Runner’s spend A LOT of time thinking, talking, and trying to improve our pace.    That being said, very rarely do we try to master our pace (or maybe it’s just me) and usually never spend time trying to slow it down.    It’s always about going faster, faster, faster.   Now it’s about putting on the breaks a bit.   Strange.

Often when talking to another runner and sometimes even a non runner, the question of our pace usually comes up.   What’s your normal pace?   Do you want to run your pace or mine?  I think all our focus on improving our pace sometimes makes us forget that faster isn’t always better.    Also faster is all relative.   What is lightening fast to me, would be a snails pace to a front of the Pack runner.  And what is slow to me is fast to another runner.   We need to remember the story of the Tortoise and the hare to remind ourselves that it’s ok not to run fast all the time.

I’m learning to embrace my inner tortoise.   We all know the story of the tortoise and the hare.   We all know that sometimes taking your time is the best way to get to the finish line.   Yet, we all want to be the hare.     We forget that the hare lost the race and that sometimes slow and steady is all that is needed to win the race.
On my now slower runs, I’ve really been thinking about my pace.   I’ve realized that in order to be able to do the things that I want to do with my running that some days I will need to be the tortoise.   I need to do that so that on the days that I will be the hare, I am prepared.   I need to learn to control my pace, so that when I do finally get to the Marine Corps Marathon I will not have negative reverse splits like in Philly.    Although, I kept a steady and decent pace my time per mile kept creeping up and not down.   Case in point, my first mile was 10:06 and my last was 11:16.   I even had a 12:30 at mile 22.    I would like to get control of my pace, so that when I start in DC, I will be the one able to hold it back in the beginning and have the energy to push it at the end.
One of the things that I had an Aha moment about was that I need to control my pace and not let m pace control me.   It is also a good idea to have in your running arsenal.    There will be days, runs, hills, and everything in between that will benefit.   Maybe, just maybe if I get a handle on it, I will be able to see the right kind of splits in DC.   Luckily, I’ve got months to work on it!
Do you control your pace or does your pace control you?