SOS: Week 6

MERRY Christmas!! Since it's Christmas eve (and Monday), it seemed like a good day to turn my insides inside-out on the track for week 6 of my SOS track workouts. Being that I am home for the holiday, I am in Colorado Springs where I had to contend with even higher altitude than normal (~6,300ft), so I wasn't sure how that'd affect my times. Here's the workout:

4 x 1,200m @ 4:00 w/400m jog recovery

3:52, 4:02, 4:02, 4:05

(avg 4:00)

I was able to get on the track at midday thanks to the holiday and was pleased to have great temps (~40 deg F) and an entire workout in daylight! I've been starting workouts by not checking splits on the first interval and just going by feel. Unfortunately, for the 2nd, or 3rd, week in a row I have ended up hammering the first interval and then not being able to hang on to the correct pace for the remaining intervals. This week was no different. Needless to say, next week I'll take a different approach and monitor splits on ALL intervals to assure I don't go too hard the first time out. Regardless of that, today I'm feeling pretty good about my splits since last week was a hard one and I am at a higher altitude. I'm really starting to look forward to seeing what this fitness will produce come March! 

For now, it's time to relax, eat too much and enjoy my day off of running (which just happens to be Christmas!) with the family. I hope that anyone reading this is also excited about racing in the New Year and that you all have a great holiday! Happy Training! 

PS: Broke out my new flats today for the first time on the track. Brooks T-7's in 'nightlife' colors. Loved them! That curved last just makes it feel like you're flying! 

And...Another One Down...

What a week! With Denver's first winter storm hitting town, some work travel and, of course, last minute preparations for the holidays, it made for a busy week! I had hoped to get a couple of updates on here throughout the week, but instead, here I am doing another 'week in review' type of post.

To summarize, it was a pretty good week, running-wise. On last Sunday's run, I don't know if I was tired or what, but it seems that my running form had broken down a bit, leaving me with a fairly sore right VMO by Sunday night. If you were reading during my San Antonio race-prep, you'll recall that it was both my right and left VMO's that gave me the major issues that time around, so I was definitely a little worried heading into Monday nights track workout. Luckily, it wasn't anything to worry too much about this time around and by Wednesday the pain was all but gone. It's great what some time with the Ultrasound machine and some proactive strengthening exercises can do!

As always, this week was made up of three key workouts and a lot of easy miles. The workouts went like this:

Monday: 

5 x 1,000m on 3:20 (400m jog recovery) 

3:20, 3:20, 3:23, 3:24, 3:24 

11 Pushups (1 for every second off pace that I was)

temp: 28 degrees, light winds, daylight for 4 of 5 of the intervals.

Felt good overall, but was definitely having to push hard in the last 200m or so to try and hold pace.

I was supposed to have done my Tempo run on Wednesday, but due to the winter weather and high winds, I opted to push it till Thursday. 

Thursday: 

6-Mile Tempo run at 6:06 pace

5:52, 5:57, 6:01, 6:05, 6:07, 6:08 

6:02/mi avg pace

temp: 42 degrees with 10-15mph winds 

I did this one on the Highline Canal trail again. Trail had some snow/ice on it (more in certain miles than others) and this time I was able to get the whole run in, in the daylight.

As you can tell, it went better than last week, but I am still struggling to lock in what 6:06 pace feels like. This was the last week of 6-mile tempos... next 3 weeks are 7-miles. 

Saturday: 

"Long" run (12 miles @ moderate/aerobic long run pace (i.e. 6:40/mi pace)

averaged 6:42/mile pace throughout

My legs were still feeling pretty trashed from Thursday nights effort at the start of this run. So, I spent the first two miles warming up and building to pace. The next 4 miles I ran a little quick, ending up in the 6:30-35 range before settling into 6:40-45 range. Last mile I slowed it down to about 7:05 pace to cool down. Overall for the run I ended with a 6:42 average. Even though the pace is only about 25-30 seconds per mile faster than my regular training pace, I def felt it. 

On Sunday morning after this week, and especially Saturday's long run, my legs were toast. I cruised through an easy 6-miles at about 7:25 pace to end out the weeks volume at just shy of 50 miles.

The Hanson's book says that it takes 10 days for any of the adaptations/improvements from a workout to occur in your body. That said, some of the work that I was putting in two weeks ago is finally starting to show itself, and I am certainly aware of it on some of these runs. The tempo stuff is getting a little easier, week by week, but these track workouts are still tough. With the way my legs currently feel (full of lactic acid!), tomorrow's track workout is gonna be tough! If you're training too, I hope that yours is also going well. Happy Holidays! 

Week 4 in Review.

Week 4 is in the books! After Monday nights track workout, I enjoyed my rest day on Tuesday and just did some weight/core training rather than a run. Wednesday, however, was my next shot at the weekly tempo-run. As I mentioned, due to poor planning, last week's was a disaster, so I was happy to go to an old familiar trail (Highline Canal Trail - which I used for much of my training during my 1st marathon effort, in 2011) to try to lay down a better effort.
The goal was 6-miles at 6:06 pace. This trail is packed gravel with rolling terrain. I got on it a little late again and only was in the light of day for the first 1.5 miles of the tempo, but this week, with my new headlamp, I was able to stay a little more consistent, producing the following splits:

5:56, 6:06, 5:56 out

6:11, 6:09, 6:12 back

6:05/mi average

I'm finding that the issue I am having mostly is my lack of endurance. It's just going to take some time to get that built back up. 

Ahh well, after that workout, the rest of this week was all easy running. 6 on Thurs, 8 on Fri, 8 on Sat and a final, easy, 6 today. All of these went fine, but I did go up to the mountains on Friday afternoon and had to do my 8-miles at 9200ft and 25 degree temps. It was pretty cold as the wind was blowing off of lake Dillon, and it certainly kicked my lungs' ass, but I was happy to get thru it at under 7:25 pace. 

Hard to believe that raceday is just 3 months from tomorrow! I'm excited, but have LOTS of work to do between now and then. Starting with tomorrow's track workout... Happy Training everyone! 

SOS Workout - Week 4

Week 4. Unbelievable. Time is flying and the workouts keep getting tougher! After wrapping up last week at 45-miles, my legs are feeling the mileage a little bit, but after a solid hour at the Denver Fuelary spending some time in the NormaTec boots and the ice bath on Sunday afternoon, they were feeling pretty good as the time approached for my next SOS 'speed' workout on the track.

Luckily, the weather in Denver has been holding out, so I once again headed to the track with footing clear of snow and ice. The conditions on Monday night were clear, cold (35 degrees) and windy, but at least I wasn't caught shoveling out lane 1!

I do have to say, it's been a long time since I felt nervous about an approaching track workout. This program definitely has me feeling that way though. Thinking about it while on the track, I think it's because of the pace that this speed work is to be performed at. It just feels SO fast to me! 5:20-pace at altitude is much faster than I typically run and yet every week my intervals are getting longer and holding onto the pace seems more and more impossible.

This week, however, the impossible happened again and somehow I was able to get 'er done!
Here's the workout:

6 x 800m on 2:40 w/400m jog recovery

2:33

2:40

2:38

2:40

2:42

2:40

11 pushups

Obviously on the first interval I didn't check splits and blew it out, but I learned that lesson quick and started adjusting at 600m, as needed, to try to lock in the pace. Not sure how I'm ever going to get through mile repeats at this pace but, for now, I'll just take it one week at a time. Next week is 5 x 1000m.If you're reading out there in internet-land and are training for something, that's the best advice I could give you too... just take each workout one step at a time. After all, they are the building blocks that take us to the higher levels of fitness that will get us through the longer, harder, workouts to come. Happy Training!

Poor Planning = Poor Performance

Have some catching up to do on here since I've had a pretty busy week of work and travel. After last weeks SOS 'speed' workout on Monday, I thoroughly enjoyed my day off on Tuesday although I did have to travel or work. On my way back to Denver (this was a driving trip), Ifinished my last appointment at about 4:30pm and wanted to hurry to try to get in as much of my first tempo run as possible before it got dark. Unfortunately, I was still out in rolling farm land and although I was greeted by this amazing view at the start of my warmup, it certainly wouldn't last...

I did about a 1.75mi warmup before doing some dynamic stretching and drills and getting into it. Unfortunately, by that point, I literally made all of about a quarter mile before the sun set behind the mountains leaving me in rapidly fading light on uneven, loose gravel farm roads. Whatever though, at this point I was commited...

The goals was a 6-mile tempo at 6:06 mile-pace. I didn't come anywhere close:

6:20, 6:20, 6:27, 6:18, 6:15, 6:18 (6:19 avg pace)

Almost the entire workout was run in the pitch black (no I didn't have a headlamp) on extremely hilly, loose gravel roads at 6,000ft elevation. That's about all that I can take any solace in from the shitty result of this workout. Lesson learned though: In the future, regardless of work, I will plan better for where, and when, I will be doing these workouts. In the Hanson's plan, SOS workouts are the focus of the week and when you come up short on one of them IT SUCKS! 

The rest of the week was fine with some easy runs and a long run of a whopping 10-miles on Saturday. Ended out the week at 45-miles and am feeling pretty good. Next week I'll be making better decisions when it comes to planning and I'm looking forward to seeing the results.

SOS Workout, Week 3

Week 3 has just begun and I got lucky and once again had good weather for my first SOS workout of the week... about 45 degrees with lite wind. Unfortunately, it is now dark extremely early here and due to bad timing I got to the track well before the lights kicked on at 5:45pm. That said, my first 5 intervals were run in almost pitch black... ahh well, helps you get used to adversity, right?!

Tonight's workout was 8 x 600m on 1:59 (5:20 mile pace) w/ 400m jog recovery. I don't check splits while doing these and simply go by feel. That said, I went pretty well after I found my rythm. Still ended up doing pushups though!

8 x 600m on 1:59

2:01, 2:01, 2:00, 1:58

1:58, 1:58, 1:59, 2:01

10 pushups

Felt pretty good throughout and tomorrow is my day off of running, before Wednesdays 6-mile tempo run... first tempo since August, ouch, this could hurt! 

Happy training to all of you out there!

In Full Effect!

That's right, training is on! Just getting started in my third week of the 'Hanson's Marathon Method' advanced Training program and although it's been a bit of a rollercoaster ride so far, I feel like I am starting to settle in. Let me explain; The first week of the program isn't even a full week. It's a low mileage week of easy running with no workouts. Unfortunately for me, my timing was bad and that first week was also Thanksgiving week. I spent that week in Beaver Creek, CO, so I got to do the miles on a treadmill at almost 10,000ft elevation. While I was there I must have caught a cold too because heading into the second week I had developed a pretty bad sore throat. After a 6-mile easy effort on Monday night, I already had to change up 'the plan' and took two days completely off. By Thursday I was starting to feel a little better though and decided to give my first track workout a go.

The dumbed-down way the Hanson's plan works is through the 'overload principle', "The idea that regular exposure to a specific exercise will enhance certain physiological functions and therefore induce a training response." Their 18-week program is made up of 9-weeks of Speed Training followed by 7 weeks of Strength Training and a 2-week Taper. Each week is comprised of what they have dubbed Something of Substance (SOS) Workouts (Speed, Strength, Tempo and/or Long runs) as well as Easy Mileage. In the first stage, Speed Training, SOS workouts begin in the second week with one speed workout and no tempo run that week. The workout for this week was 12 x 400m at a pace that you can identify in their tables, based on recent race times, race goal times, etc.

Much like in the Jack Daniels program, there still leaves one void that has gone unaddressed and is likely a stumbling point for anyone who, like me, is actually doing their training at altitude. Each program addresses the benefits of training at altitude, but NOONE has yet addressed how to adjust your training paces if you are training at say, 5200-5300ft and planning to run a target time that will take place at sea-level. The Hansons Marathon Method just started a Facebook page, which will be moderated by one of the authors of the book, Luke Humphrey, so I hope to ask him there and get a response later. For now, since my goal race time is about 2:37:30 and the only paces given with splits in the book are 2:35 and 2:40, I have simply decided to follow the paces for 2:40 and hope that if I can hit those, I can run at least my target time when at sea-level. The only problem is... that's still DAMN hard for me at this elevation!

Back to last week... the workout was to be 12x400m on 1:20 (5:20 mile pace) w/400m jog recovery. As a funny sidenote, Mr. Humphrey mentions that either as truth, or rumor, it has been said that the Hanson's runners used to have to do pushups for every second that they were off of their goal-interval. I decided to do this too. :)

12x 400m (1:20 goal pace)

1 - 1:20, 1:22, 1:22, 1:20

2 - 1:18, 1:19, 1:20, 1:22

3 - 1:20, 1:22, 1:21, 1:20

12 pushups total

Given the still lingering sickness, I was pleased with this effort, but a little shocked at how tough that pace was to hold. These workouts will keep getting longer until I reach 3 x 1600m at the same pace in weeks 7 and 9. Hopefully my body will adapt and I can swing it. 

The rest of the week wrapped up without any surprises and I finished week 2 out with 36 miles of running in 5 days of running.

Denver Track Club

Randomly jumped on the track tonight. This year I have been racing for the Runner's Roost and a couple of our other members formed a USATF sanctioned track club with a focus on post-collegiate athletes. They just launched their website (http://www.denvertrackclub.com/) last week and the turnout is growing! Tonight I met up at the Roost for our Wednesday night run and decided to head down there with the boys to see where my fitness is at after just 4 weeks of running again. We did the following workout and here are my splits:

3 x 1000m on 3 mins rest: 3:22, 3:18, 3:15 

3 x 200m (full recovery): 31.5, 29.1, 29.8

Pretty pumped about my results and excited to get rolling with training again in the beginning of December! If you are in Denver and are looking for a good group to train with, look at the clubs site above and come join us (it's FREE)! 

Happy Training!

Back to Basics

Here I am, almost a year to the day from my disastrous attempt at the marathon in San Antonio and finally I'm feeling ready to give it another go. After last year's failed endeavor, followed closely by a broken foot, I started training again on February 1st and managed to build back in to reasonable shape so that I could get through tri season. While it was a bit of a lackluster season for me, only racing three times... I did manage to find my passion for training again. Although I don't feel the need to train (for tri's) at the intense level that I used to, I do feel that setting a goal, or two, each year and attacking it is a way that I can better balance my career, personal life and athletic drive.

In 2012, my goal for the year was qualifying for, and racing at, the Ironman 70.3 World Championships. I qualified in Boise and went on to train throughout the summer for what would be a hot, grueling course in the Las Vegas heat. I got through training mostly on my own but enjoyed the times when my buddies, Dr. Ryan Gebhardt and Craig Schmidt would join me on rides. With them I managed to rediscover my passion for road biking and get in the miles for Vegas.

While Vegas wasn't a screaming success; I had one of my slowest 70.3 finishing times ever. I am proud of the fact that I made it to the finish line in the 98+ degree heat and survived one of the toughest (hilly & hot) 70.3 courses in existence. I didn't have what I would consider a great swim, bike or run in Vegas, but luckily, due to the heat, I was able to outlast enough people to finish fairly well. The athlete manual at the race said that over 60,000 (amateur) athletes around the world vied for a spot at the start line of the race. 2,200 qualified. Of those, I managed to keep it together enough to squeeze into the top 100 (95th). Having only "run" something like a 1:36 half marathon there, it's funny to think that I still placed that high, but I guess it just goes to show how tough that beast of a course was.

Now... now, I'm done with the heat. I grew up in Alaska and I thrive in cooler conditions.

Having finished the season, taken 5 weeks completely off of training and traveled Europe, I'm now ready to get back to it. I started with weight training and low-mileage running in the last week or two of October. I'm currently still hitting the weights 2-4 times a week and have built up to about 30 miles per week of running.  I also, recently got a new book...

As anyone who reads/read this BLOG would know, my last marathon attempt was based around a training plan from the Jack Daniels book, 'Daniels' Running Formula'. While that plan could/does work for some, it simply wore my body out. It doesn't include any time for rest throughout the plan (or I missed that chapter) and after 10+ weeks in a row of 70-80 miles per week and huge intense workouts, it broke me down.

I am only about 50 pages into the Hanson's Marathon Method so far, but their training seems to take a more strategic approach and is based on the fundamental principle of Cumulative Fatigue. I'll write more about this as the start of my training plan gets closer, but for now, I'm just writing this BLOG to announce that I am back to training and am tentatively (at this point) planning to begin full-scale marathon training in early December. If injuries, sickness and winter weather don't hamper me too much this time around, I will hope to race the 1/2 in Austin in mid-February and then shoot for a sub-2:40 (ideally 2:37) marathon at the L.A. Marathon on St. Patrick's Day (3/17), 2013!!

Until my next update... Happy Training and thanks for taking the time to stop-by!

Gettin' Fit... Finally.

On and on, I feel like the days are just flying by lately. Between work, training, hanging with friends, the dog, etc. it's been like Groundhog Day around here for the past month or so. Luckily, that has led to one great thing for an athlete; Consistency.

Over the past month I have been able to remain very consistent with training, logging somewhere in the range of 10-12k of swimming, 80-100mi on the bike and 40-45mi of running each week. While the old days when I would train at significantly higher volumes (20-25k S, 150-250mi  B and 40-45mi R) are gone, I am making due with the reduced availability of training time and so far it seems to be working.

In the past month, I have mainly focused on increasing the distance of my intensity intervals in the pool (getting closer to race distance (1.9k)), getting in some bigger rides on the bike (60+ mi rides) and racing myself into good run shape.

A few weeks back, I raced the Cherry Creek Sneak 10-miler here in Denver. It was brutal. Heading into the race I had only run the distance one time since before I was injured way back in November. Most of my training runs had topped out at around 7-8mi. The first four miles of the course were pretty flat before getting to the hilly section of the race. I think I came through there around 23:00, but it got extremely tough once we hit the uphill sections. I tell you what, although I have lived at altitude for almost 5 years now, I STILL do not feel acclimated when I run hills here and this race was no exception! I managed to hang in and just barely meet my somewhat lax goal of getting under 1 hour. I went 59:51 good enough for 11th place overall on the day. Meanwhile my former teammate from Riptide, Tate Behning, managed to run away with the win in about 55:30.

Aside from that effort, my work in the pool has been going well. I am still swimming at right about 1:18-1:20 pace per 100y in the pool for sets as long as about 1000y. Over the next 3 weeks leading into the race I hope to get in a 2000y TT as well as one workout of 25x100y on 1:20 or 1:25 (depending on how I'm feeling) and that will be as good as it's going to get for this race.

On the bike, I got in almost 150mi of riding last weekend including to rides of 50 and 60 miles respectively. The 60 mile ride crushed me. 2 days later when I jumped into the 50 mile ride I expected to feel like crap. I rode the 1:10 or so out to Lookout Mountain and gave the climb a go. Lookout is kind of my marking post in the area for cycling. It's a 4.6mi climb with and average grade of 5% and a total elevation gain of 1,217 ft (starting at an altitude of roughly 6,300ft). I have ridden Lookout probably more than 100 times and surprisingly when I rode it on Monday, I was able to outpace my old PR by about 10 seconds with what felt like, significantly less effort. I was pumped.

As for the run, I have not been able to fit in any speedwork at all in the past month, so I'm relying on these race efforts to gain the speed that I will need for 70.3 next month. This weekend I will be jumping in to the Colfax half marathon just down the street from my house with a goal of just finishing at or below 6-min mile pace. Seeing as how this course is significantly less hilly than the previous race, I think it should be totally doable, although those extra 3 miles could leave me with a surprise.

So, that's my training update. Things in other areas of life are going extremely well and I'm finding that that is leaving much less stressed heading in to workouts, which in turn seems to allow me to focus more on the work at hand.  I will have another short update for you all after this weekends run. Until then, thanks for checking in and Happy Training!

Running... but not on Wheat or Corn

It's been about two months since my last post, and frankly I've just been waiting to feel like I am getting fit again before sitting down and getting the blog going. Since my last post in mid-February (which seems like yesterday) a lot has happened, and not just with training.

While I was able to get my running going again, slowly, in February, in March I turned 32 years old (I can't freakin' believe it, but my body does tell me OFTEN that it's true) and once again celebrated being Irish with lots of my friends in Denver. Later in the month, I finally booked my Fall trip to go back to Europe for a couple weeks to visit friends. I also found out that the rashes that had been coming and going on my body were actually a result of food-allergies!?! Seriously, I found out that I have a very strong allergy to Wheat, Corn and Almonds. A few other minor allergies are in the mix too (like peaches, pears, strawberries, etc.) but those are the big 3. So from mid- March thru today I have steadily been trying to adapt my diet to account for this, but wheat and corn are in pretty much everything that I previously ate... pasta, flour, tortillas, sauces, BEER, bread, and on and on... so there have been a lot of mistakes. Unfortunately, now that I have cut the majority of that stuff out of my diet, now when I do mess up and eat it the reactions are much worse. 

Luckily, my mom and friends have stepped in to try to help me out with meal ideas, etc. Mom even went out and bought a bread machine and has been baking me gluten-free bread regularly (thanks mom!). It's been a huge adjustment and definitely has been effecting body weight, energy levels, etc. with training. Apparently, a lot of pro endurance athletes out there either have similar allergies or have chosen to cut Gluten out of their diets on purpose.

Over the past few months I have also been working a lot (50+ hrs/wk), which in addition to Maddie, a social life and sleeping has limited the amount of time that I can really commit to training. At first this was alright as I was just starting to ramp volume up again and get my body readjusted to training. During that time I cut my weight back down to the 166-167.5lbs range and got the body fat percentage from 7.0% in Feb to 6.5% currently.

I've been finding that a 9-12 hr/wk of training is about what I have been able to fit in. Last week was a pretty common week for example and my volumes were 11K swimming, 63.5mi biking, 42mi running. While the swim and bike volumes are significantly lower than they once were, I am very pleased to be running over 40mi a week again! I jumped in a 5K a few weeks ago before having even made it back to the track and managed a 17:00 effort at altitude, which is the fastest that I have raced the distance since '09. I'm definitely still lacking in endurance, but this week is the Cherry Creek Sneak 10-miler, which I'm sure will be a humbling experience but hopefully will be a good benchmark for me as I begin to focus in on my early season goal of a good race at the Ironman Boise 70.3 on June 9th.

More to come soon... thanks for reading!

The Long Road Back

Alright, I think it's about time that I got back on here and filled the blog-o-sphere in on my prolonged absence since the San Antonio debacle in November... As I mentioned at the time, I had planned to take two weeks, regroup and then make a 'run' at a January marathon. Unfortunately, just over a week after my experience in San Antonio, while vacationing in Mexico I managed to hurt my foot while playing (barefoot) football with a bunch of little kids. At the time, I thought that I had broken the little toe on my right foot, and knowing that there isn't much that you can do for a broken little toe, I went on with my days, thinking that a 3-4 weeks off would do the trick and I'd be back to normal. Within 24 hours, however, I was greeted with this:

My foot was extremely swollen, black and blue and tender to the touch. I've never broken a toe before so I assumed that this was normal and spent the next week swimming in the ocean and icing my foot, beverage in hand.

7 weeks pass and I still could not run more than 10-15 feet without pain, so I finally go to get an xray and the prompting of my good friend Dr. Ryan Gebhardt. Turns out that I did indeed fracture my toe but I did right in the joint space (where the toe connects to the foot), apparently making recovery much tougher. Here's the x-ray, although I can't tell ANYTHING from it.

I hate going to doctors and still to this day have not done anything further about it, but on February 1st, after about 10 weeks off, I decided to give running a shot again. I made it about 3mi that day with portions of walking scattered throughout.

In my downtime, I got back into swimming and biking (and other forms of non-impact cardio (like the elyptical machine) and actually have managed to get myself into relatively good shape... at least partially. While I can push reasonable power on the bike and my swimming is coming along nicely, I still managed to gain about 12-14lbs while not running. That said, I am the heaviest now that I have been in about 9 year (grad school). My typical race weight has been at 165-168lbs and as of tonight I weigh-in at just under 179 lbs. This is the low-point.

On the upside I'm starting to feel like I am going to be able to comeback and get to running again. While slowly ramping up mileage (I ran 15-17mi/wk for the past two weeks), I joined the Wednesday night run at the Runner's Roost (the shop that I will be racing for this year) for the first time. I managed to complete about 6.25mi at around 7min/mi pace w/o much foot pain. Aerobically I was fine, but it's funny how my old joints just go to crap when I give them a break for awhile. Increasing mileage, won't be too bad aerobically since I have stayed pretty fit, but getting the joints and muscles back in working order while babying the foot and trying to lose all of these extra pounds is going to make for an interesting journey back to the starting line.

I do plan to race Tri/running again this year although I am waiting to see how the foot progresses before outlining an entire schedule. I'm hoping to have a solid season, with the majority of racing aimed towards the back half of the season, including another attempt at the 'six-minute marathon' at a late Fall/early Winter marathon in the Oct-Dec time-frame. I think I'll keep the Blog going throughout simply to document the road to recovery and hopefully (one day) peak racing fitness. Hopefully you'll check in once in awhile too to see how things are going! Happy training!