2300 miles

I broke 2300 miles for the year. For the week I ran 42 miles. Friday I ran 13 mile with a buddy of mine at Valley Forge. It was nice to get out and run for an extended period of time and see how I felt. Overall, I felt good. I know that my base has helped me and now I need to begin my long runs and even some speed works. Boston is also hilly so I need to add some hill work.

Today it was 64 out. I was able to run in short and tee shirt so I decided to run 10 miles and enjoy the weather. Enjoy your week.

Merry Christmas

Wishing everyone a Safe and Merry Christmas.


Sorry I did not write sooner. Did 41 miles last week. Foot is feeling better. My Boston 16 week training is supposed to begin on Monday but since it is the Holidays I am going to not stress the face that it maybe a 15 week plan. Most marathon plans are designed to build a base in the first 4-6 weeks. I already have a pretty string base so after the Holidays just have to begin the longer runs and increasing my weekly mileage.

Brrr. The past 2 days running have been cold. I have to break out the under armor tights and I only do that when it is really cold. If this is a preview of what is to come for the winter it is going to be a long winter training.

Next week as we approach the New Year I am going to post a wrap up of the year so stay tuned.

Enjoy your Christmas and be Merry :)

260

Well I have run 260 miles since the MCM. They say it is 10 miles per mile of recovery for a marathon so I round it to 260.

Foot is feeling better. The next 2 weeks the miles will be decreased due to the holidays and then the training for Boston begins.

This is what is wrong with stupid people

Read this.

Give me your opinion. I think these people are "white trash" and need to have there head examined. I know the media is making such a big deal of this story and I know these people are loving it. Here is an idea. Cut your hair and the kids hair buy a cook book and bake and write your own name on your own cake.

Sorry had to Vent. Hitler was an evil man and these people name their kids after him. Get Real.

Christmas Tree and Foot Pain

Well our tree is up and it looks so nice.

I was able to run 40 miles last week even though the weather was 60 one day, rain another and cold another. What you expect for weather in the northeast.

I am beginning to get this pain on the top of my right foot(this is why I hate new sneakers) I have done some research and this is the conclusion that I have come up with.

Pain on Top of Foot

Likely causes:
If your symptoms do not match those listed above for a metatarsal stress fracture, the pain is probably caused by either a bone spur or simply shoes that are too tight. A bone spur is an enlarged bone; you'll see it as a bump on top of the foot. The bone has probably grown as a result of pressure being applied to it.

Remedy:
Try wearing larger shoes and don't tie your shoe laces quite so tight. (Remember when buying shoes that your feet swell when you run, especially over long distances). In the case of a bone spur, try taking some of the pressure off of the bone. Cut a piece of foam rubber (about 1/4" thick) to make a doughnut-shaped pad that fits over the bone spur. Either put it on before running or glue it to the tongue of your running shoe.

(taken from cool running.com)

I had originally switched out the original laces in the shoes and now I have switched back to the original laces and we will see how they feel. It is strange how different laces can act differently in shoes that they did not come on. I use quick laces when I race and the are fine but it usually after i have broken the shoes in. So we shall see how they feel once I break these shoes in maybe I will switch them back. I will keep everyone updated on the foot.

Since I did not post this on Sunday and I ran today I can give an update. It seems that is was the laces. I was able to run without any real pain just some soreness so we shall see. It was nice to run in shorts in the middle of December.

Enjoy your week. Go NOVA, GO Eagles.

Brians Run Award

This is my award for Second Place in my Age Group.

Brian's Run and 2200 miles

Well its a about a week since I placed something up on my blog. I know I have been slacking. I notice alot of the blogs I read are lacking with posts maybe it is the holidays.

Here is a wrap up of a few things. Brian's Run was a nice 10k. I found out today I got second in my age group I have to pick up my award on Thurs. I will post and let you know what I received. Back to the race. It was very cold even with a 1pm start time. I ran this race last year and I forget how hilly it can be. There are a couple of decent climbs and some small ups and downs. I have run part of this course is my general training so I am somewhat familiar with the course.

My time this year 38:25 (6:11) pace 2nd in age group/35 overall

Last year 38:50 5th in age group and 40th overall.

I have updated my race results page so you can see all my results.

As for the 2200. I broke 2200 miles running this year. That is quite a feat. Well stay warm and enjoy the holidays.

Lance and Christmas Lights

Well its official

TOUR DE FRANCE

Lance Armstrong confirms he'll ride in the Tour de France

This will make the tour worth watching come this summer.

On to more important news. My time for the race Saturday was 18:19 not 18:18 one second different.

As Christmas nears I like running in the late afternoon it is neat to see all the Christmas displays on all the houses lit up. I even seen some people putting them up. I just hope no one falls off the roof as I run by. Speaking of decorations I put up our lights out front I will post a picture once I take one.

This Sunday is Brian's run and its going to be cold. Its a 10k in West Chester, always a nice race.

Enjoy the week.

Devon Results

Congrats again to Todd. Good Luck in IM AUS this Sunday

Devon Prep 5k and Nov 2008 Totals

Time 18:18 for a 5K. 5:54 pace. Good race. 5th overall and 1st in age group.

Nov 2008 totals

Running Miles 152.64

Big congrats to Todd Crandell as he competes in the Hawaii Ultraman. I post more tomorrow when I see the final results.

Next Sunday I am running a local 10K called Brian's Run.

2100

Well I broke 2100 miles running for the year this past week. That's alot of miles.

Congrats to all those who ran in the Philly (cold) marathon.

Make sure you check out racing for recovery. Todd is in Kona for this weekends events.

Hope the weather breaks soon this cold is too early in the season.

Enjoy your week.

SNOW

A coating? We got a couple inches here. What a morning. It was cool to see snow but no fun driving in it.

I did however get in a nice run. I like running in the snow it is cold but it seems more peaceful then any other times probably because no one is out. Well if you not some snow I hope you enjoyed it. Good luck to those running the Philly Marathon. It is going to be cold. Brr.

MCM Finisher Cert

Here is my finisher cert from the MCM. They send it Via email.

Well one word can describe outside. COLD.

I am doing some running in this weather because most if not all my Boston Training is done in the winter months. Stay warm.

New Shoes

Well my leg is feeling much better. I was able to get in 35 miles this past week. Saturday was nice running a bit wet but warm. I did a short run today and it was cold. This is a preview of what is to come. I signed up for the Devon Prep Challenge which is a 5k the Saturday after thanksgiving.

Alot of events coming up.m Philly marathon is next Sunday and then the next weekend Todd C. will be in HI for ultraman. Enjoy your week.

How Far is 2000 miles? West Chester, PA to...

2000

Well things can begin to get back to normal. The election is over, the Phils won the World Series and all the celebrations are over.

It has been about 10 days since the MCM and I feel pretty good. Some soreness in my one leg but overall I feel good. I am back to some short runs anywhere from 25-35 minutes. It is nice to get out and just run to run. The rest of the season is wide open I may do the Devon Prep challenge on the Sat after Thanksgiving and Brian's run on Dec 7th. These are not set in stone.

You may be wondering what I titles this post 2000? Well I broke 2000 miles running for the year. I though it was quite a feat.

My racing schedule for next year is beginning to take shape. I have the Boston Marathon in April and I am doing the Philly OLY triathlon in June and not sure about late summer/fall yet.

The MCM has a video of the entire finish. You can click here. I am around 259:35-45. I have my famous yellow hat on.

I have made a clip of me crossing the line. The quality is not that good but you can see my finish.

VOTE

Do your duty today and VOTE.

Phillies Parade Part 1

Thank You Phillies

Thanks Phils for a great Oct and a great year. The curse is over and you made a parade to remember. Thank you and here is my tribute.

Phillies Parade Part 2

MCM 2008 # 2

Phillies

Congrats.....Going to be some party tomorrow. The parade is going to be crazy.

MCM 2008

MCM Wrap-up

START	5K	10K	15K	20K	Half	25K	30K	35K	40K	Finish
	0:21:05	0:42:02	1:03:17	1:24:37	1:29:17	1:45:53	2:07:26	2:29:02	2:51:03	03:00:35
TIME Net: 03:00:35 Clock: 03:00:47 Pace: 6:53 Place Overall: 171 Gender: 158 Division: 39

Overall Place	171 / 18281
Gender Place	158 / 11129
Division Place	39 / 1476

A personal best here at the Marine Corps Marathon. This was a great race. The weather could not have played out any better.

The Day started at 4:30 as we awoke and began our day. A red bull, cliff builder bar and a bagel. Got dressed and we were out the door by 5:20am. We drove to the metro and then we headed to the race. We arrived at the pentagon around 6:15am. There was a steady line of people who took the mile trek to the village where we got ready for the race. It was a nice 47 degrees and it was damp and cool and dark. It was nice to be with a group of people (Ben, Kristi,Lori and myself) all expect myself were running their first ever marathon. We did the normal prerace routine. Got ourselves ready to run we drank our water and got our last bit of nutrition into our systems. We then headed to the start line. I dropped Ben, Kristi and Lori off at the 4:30 time marker and I made my way to the 3:00 mark. I was almost all the way at the front. I stood around and kept my warm clothes on as long as I could with about 90 seconds to go i shed my sweats and it was time to run. The gun sounded and we were off. The first mile was not that bad some weaving and bobbing to get into a groove. After the first mile there was a decent hill but nothing to bad. It was a nice start to the race. Around mile 2-3 I saw Jen and Cara which was cool and then we were off towards Georgetown. This part of the course was cool we ran along an old canal and it was foggy and there was no one around it was kinda peaceful. Once we did this we took a turn climbed a hill and we headed into Georgetown. Once into Georgetown there were people all over this was nice because it had been quiet for awhile. After we ran through Georgetown we headed towards the Potomac river. We ran along the river for awhile this was cool and there were some points where it was quite again. Once we came off this peninsula we were were in downtown DC. It was cool to run around all the historic places. I saw the Lincoln Memorial, The U.S Capital, The Washington moment, just to name a few. Once we did our loop through DC we head back across the Potomac. We did a loop around a small part in VA and then started for home. running by the Pentagon was cool. After running by the Pentagon it was only about 2 miles to home. It was a flat part and then a quick uphill to the finish. It was awesome to hear all those people cheer as I made my charge for the finish. I got my medal and then my picture taken by the Marine Corps Memorial. Jen found me and I got changed and we walked around got some food and then we waited for the rest of the crew to finish. This was a great race.

I set a PR with this race. I nailed the nutrition and hydration perfectly and all the training paid off. This was a race that had so much support and it was fun. I would recommend this race to anyone and I will run this race again.

Get it done

the words of Todd Crandell as I approach my race Sunday. Taper is going well. All set to run. Be sure to track me bib # 6184.

www.doyoutri.net

Well it is not official you can now type www.doyoutri.net and you will be taken to my blog. This will make it easier to remember.

Marine Corps Marathon Training Week #15

Well week 2 of my taper is over. I am resting tomorrow and Sunday will be a nice 40-45 min run then a few easy run during the week. I am in the process of getting a domain name for this blog I will keep you posted. Enjoy your weekend.

Miles	Time
31.04	3:48:11
	Distance	% change	Time (hours)
Week 1	50.67		6:13:19
Week 2	51.2	1%	6:24:21
Week 3	55.02	7%	6:42:22
Week 4	60.56	9%	7:10:09
Week 5	62.25	3%	7:24:52
Week 6	81.07	23%	9:35:30
Week 7	45.25	-79%	5:23:18
Week 8	68.95	34%	8:19:40
Week 9	73.1	6%	8:55:56
Week 10	65.62	-11%	7:54:05
Week 11	75.17	13%	9:05:43
Week 12	87.71	14%	10:30:13
Week 13	59.04	-49%	6:56:53
Week 14	45.54	-30%	5:22:38	Taper Week 1
Week 15	31.04	-47%	3:48:11	Taper Week 2
Total	912.19

PHILLIES

CONGRATS NL CHAMPS..............................

Marie Corps Marathon Training Week # 14

Taper week 1 down...

Two weeks until race day.

I have a mystery pain on my right quad. It does not hurt when I run it feels like a pulled it or it is really tight. There is no real pain just feels tight. This is why I hate tapering you begin to notice the slightest tweak or pain. I am feeling good so I am going to enjoy my next two weeks of tapering.

As for the Marine Corps Marathon I am trying to break 3 hours and i want to try and run 2:55. This will get me an automatic entry into the NYC Marathon. Just a thought.



Weekly Totals

Miles	Time
45.54	5:22:38
	Distance	% change	Time (hours)
Week 1	50.67		6:13:19
Week 2	51.2	1%	6:24:21
Week 3	55.02	7%	6:42:22
Week 4	60.56	9%	7:10:09
Week 5	62.25	3%	7:24:52
Week 6	81.07	23%	9:35:30
Week 7	45.25	-79%	5:23:18
Week 8	68.95	34%	8:19:40
Week 9	73.1	6%	8:55:56
Week 10	65.62	-11%	7:54:05
Week 11	75.17	13%	9:05:43
Week 12	87.71	14%	10:30:13
Week 13	59.04	-49%	6:56:53
Week 14	45.54	-30%	5:22:38	Taper Week 1
Total	881.15

Going Green

I realized how many old sneakers I have in my closet. I do not want to throw them out and I know Nike recycles them but there are no locations in PA. Anyone want to organize and recycle sneaker drive? Just a thought. You can ship them to NIKE but I am not going to pay to ship. Anyone know where to do it around the Philly area let me know.

Answer to Trivia

Ken Glah of West Chester is in here 25th consecutive ironman.

100th post

I thought I would do something to help celebrate my 100 post on here. I have decided to change gears a bit and talk about what is going on with our economy.

First off people are losing money and the government thinks this bailout will work. I doubt it will. I look at is as placing a piece of gum over a crack in a dam. Instead of draining the water and rebuilding the dam, they think the gum will hold. I think not. It is hard to say which candidate for President will be able to fix the problem since the President is just a figure and the people behind him or her make the decisions.

Here is what I think should be done.

First off give the money to main street not wall street. People will not spend money if they do not have it to spend that is simple economics.

Second the government should come in a make all lenders reduce mortgages all to 4 % interest and reevaluate the mortgage to the actual value of the house. Also give people a break on interest for a year and allow them to pay down some of the principal balance. Even give a credit so that it can help people get started.

Now I know this will not fix everything but I think it will help the economy if people know their house is safe and that they will not lose their jobs. It all starts from the bottom up.

This is just my 2 cents but I think we are in f0r a long road if this does not get fixed soon.

Some Trivia

This weekend is the Ford Ironman Championship in Kona, HI. You can check out all the action here.

Here is a trivia question. Who has the most consecutive appearance in the Ford Ironman World Championships. Good Luck. Leave your answer as a comment.

Marine Corps Marathon Training Week # 14

Well let the taper begin. 3 weeks until race day. I did a nice 13 mile run today nothing to crazy just a nice run at a 7:25 pace. I am not about to begin to test my fitness now. I am ready for this race and I am glad the taper is here. I hat tapering because your body although enjoys the rest is like what are you doing RUN......

I will post the weekly totals at the end.

Congrats to the Phils for winning today and advancing to play the Dodgers for the NL title should be a great series. Eagles (we won't go there). Jen and I got a nice Pumpkin today at Linvilla Orchards. This place was crazy. Reminded me of the Rohoffs (Little people, Big World).

Miles	Time
59.04	6:56:53
	Distance	% change	Time (hours)
Week 1	50.67		6:13:19
Week 2	51.2	1%	6:24:21
Week 3	55.02	7%	6:42:22
Week 4	60.56	9%	7:10:09
Week 5	62.25	3%	7:24:52
Week 6	81.07	23%	9:35:30
Week 7	45.25	-79%	5:23:18
Week 8	68.95	34%	8:19:40
Week 9	73.1	6%	8:55:56
Week 10	65.62	-11%	7:54:05
Week 11	75.17	13%	9:05:43
Week 12	87.71	14%	10:30:13
Week 13	59.04	-49%	6:56:53
Total	835.61

Economic Bailout (on a smaller scale)

Since Congress passed this 700 billion bailout bill I have decided to have a little fun of my own. As everyone know I am running the Marine Corps Marathon on Oct 26, 2008. I am running to raise awareness for Racing for Recovery. OK back to the point of this post. I was surfing around the web today and saw that there are 800 spots left in the Philly Marathon at a cheap price of 125.00 (that is crazy) it is more expensive then Boston. I think Philly is a great town to run through but for a 125 bucks that's a bit much. Although I do pay that to swim in the Surekill River :) we will talk about that more in the months to come.

I want to see who actually reads this blog and who is willing to step up. I want to see if people will be willing to pay my entry fee into the Philly Marathon so that I can once again bring awareness to Racing for Recovery. Any additional money will be sent directly to Todd. If I do not meet my goal there is no loss. This race is only 4 weeks after the marine corps marathon so there would be no all out racing just a nice 26.2 mile stroll through Philly. Let me know what you think. It is time for people to step up and yes you can write off your donation. Enjoy your weekend go Phils.

Ontri.com

As many people who read my blog may know I use many websites to help with my various triathlons and marathons. I came across one website that I found to be interesting. This web site is call ontri. There are many training websites out there are most of you know but this website is easy to navigate and also has no clutter. It has great forums and workout log and many other cool features. I would recommend it to those who are looking to log and keep track of all their workouts online. If you have any questions let me know. I have a link to the site in this post and also on my blog.

Sept 2008 Wrap Up

OK folks here are the Sept 2008 numbers.

Running-308.54

That is the most I have run in one single month this year. Less then 4 weeks til race day.

Congrats to the Phils on their first playoff win in 15 years. Here is a pretty cool blog about a kid who makes it a hobby to collect baseball from games.

Enjoy your week. GO PHILS

10/2

For all those who do not know what this dates means. It was the day back in 1996 when Lance was first diagnosed with cancer. It has been 12 years and yes he is back at the tour. I love how they are making a big deal. Most of the people in Europe want to test him like 12 times a day because they still think he cheats. Look at the Ironman World Championships, there are people from all over the world who win and do you see the Americans chasing them with needles saying they cheat? People I think are somewhat jealous of what others can do and do not give themselves credit for accomplishing something small they always want to take down the big man. I rest my case. I am glad he is going to race again and whether he wins or not it does not matter he just wants to support his cause and that is what it is all about.

Marine Corps Marathon Training Week # 12

Congrats to the Phils for winning the N.L. East for the second year in a row.

Four weeks until race day. Did 12 miles on Sat for my long run. I will post the weekly totals.

I created a yahoo group for those to join so you can follow me during the race. Any questions email me or drop me a comment.

The weekly miles will begin to decrease from now until the race.

Miles	Time
87.71	10:30:13
	Distance	% change	Time (hours)
Week 1	50.67		6:13:19
Week 2	51.2	1%	6:24:21
Week 3	55.02	7%	6:42:22
Week 4	60.56	9%	7:10:09
Week 5	62.25	3%	7:24:52
Week 6	81.07	23%	9:35:30
Week 7	45.25	-79%	5:23:18
Week 8	68.95	34%	8:19:40
Week 9	73.1	6%	8:55:56
Week 10	65.62	-11%	7:54:05
Week 11	75.17	13%	9:05:43
Week 12	87.71	14%	10:30:13
Total	776.57

Marine Corps Marathon Week #11

Sorry for the late post this week. All is well with the training. I did a solid 21 last Sunday. That makes five 20 plus mile runs for this training period. I probably do 13-15 miles this weekend and then I will begin to taper through the month of October. Make sure you keep up with my racing for recovery cause.

Miles	Time
75.17	9:05:43
	Distance	% change	Time (hours)
Week 1	50.67		6:13:19
Week 2	51.2	1%	6:24:21
Week 3	55.02	7%	6:42:22
Week 4	60.56	9%	7:10:09
Week 5	62.25	3%	7:24:52
Week 6	81.07	23%	9:35:30
Week 7	45.25	-79%	5:23:18
Week 8	68.95	34%	8:19:40
Week 9	73.1	6%	8:55:56
Week 10	65.62	-11%	7:54:05
Week 11	75.17	13%	9:05:43
Total	688.86

Marine Corps Marathon Week #10

Well did 15 miles on Sunday. It was hot and humid and I also was going on little sleep was at a party in CT on Saturday. Well worth it and I still got my miles in for the week. I will post the totals at the bottom of the post. No map of the run on Sunday since I was local and did not go anywhere special expect around the neighborhood. I am also glad Lance has decided to come back and race. The tour was so doped this year someone needs to prove that it can be won again without cheating.

enjoy your week.

Miles	Time
65.62	7:54:05
		% change
Week 1	50.67
Week 2	51.2	1%
Week 3	55.02	7%
Week 4	60.56	9%
Week 5	62.25	3%
Week 6	81.07	23%
Week 7	45.25	-79%
Week 8	68.95	34%
Week 9	73.1	6%
Week 10	65.62	-11%
Total	613.69

Marine Corps Marathon Training Week #9

Well I got my BIB # for the Marathon and I am number 6184. For all those who want to know about the course click here. This is a PDF of the course. Well I did a nice 14 miles today. I have one 20 miler left and then I will be begin my taper. I also broke 1600 mile for the year running. I am ready for this race even though it is a over a month away. I will post all my totals. enjoy your week.

Miles	Time
73.1	8:55:56
		% change
Week 1	50.67
Week 2	51.2	1%
Week 3	55.02	7%
Week 4	60.56	9%
Week 5	62.25	3%
Week 6	81.07	23%
Week 7	45.25	-79%
Week 8	68.95	34%
Week 9	73.1	6%
Total	548.07

Marine Corps Marathon Tranining Week 8

Did 20 miles yesterday. Felt good. This is my 4th 20 plus run in this training period. I broke 1500 miles for the year. I will post my weekly and monthly total at the bottom of the page.

I want to send a big congrats to all those who raced in the Ironman Louisville yesterday. Also a big shout out to Todd for a job well done.

Aug 2008-286.88 miles

Miles	Time
68.95	8:19:40
		% change
Week 1	50.67
Week 2	51.2	1%
Week 3	55.02	7%
Week 4	60.56	9%
Week 5	62.25	3%
Week 6	81.07	23%
Week 7	45.25	-79%
Week 8	68.95	34%
Total	474.97

Check out Racing For Recovery

Video

Ironman Louisville a year later

Yesterday was one year to the date that I completed the Ironman Louisville. I will not be racing here this year but I do know a few people who are. One person in particular is Tood Crandell. Todd as you know is the founder of racing for recovery. You can track him here on Sunday Aug 31st. I wish him the best of luck.

Check out my racing for recovery visor

Marine Corps Marathon Training Week 7

Did a 17 mile run today. I was a change from running in VF National Park. Here are the weekly totals.

Miles	Time
45.25	5:23:18
		% change
Week 1	50.67
Week 2	51.2	1%
Week 3	55.02	7%
Week 4	60.56	9%
Week 5	62.25	3%
Week 6	81.07	23%
Week 7	45.25	-79%
Total	406.02

Marine Corps Marathon Week 6

Racing for Recovery® - Main Office
P.O. Box 160
Sylvania, Ohio 43560-0160

this is where you can send your donations. Please make note that you sent it in on my behalf.

OK, Back to training. Moved my long run up to Sat this week. Did 23 miles. Was a good run through Valley Forge. I broke 1400 miles for the year also. Will do an easy run this week and taking off Monday :)

Week Totals

Miles	Time
81.07	9:35:30
		% change
Week 1	50.67
Week 2	51.2	1%
Week 3	55.02	7%
Week 4	60.56	9%
Week 5	62.25	3%
Week 6	81.07	23%
Total	360.77

OK Folks Listen up.......

As the Marine Corps Marathon gets closer I am going to see who is really going to join my cause. I know people read this blog so if you are willing to help donate money then email me

mikepdanko@comcast.net

I will explain in detail what I am going to do.

Marine Coprs Marathon Training Week 5

Well another week down. Did a soaking 15 miler today. Not fun to run in the rain. Well I broke 1300 miles running for the year this week. To give you an idea of how far 1300 miles is. If you were to draw a straight line from Philadelphia to Dallas, TX the line would be 1300 miles long. That gives you an idea of how far I have ran so far this year. I will post weekly and monthly totals. Hope all is well with everyone. Enjoy your week and the Olympics.

Miles	Time
62.25	7:24:52
		% change
Week 1	50.67
Week 2	51.2	1%
Week 3	55.02	7%
Week 4	60.56	9%
Week 5	62.25	3%
Total	279.7

A BIG SHOUT OUT

I wanted to congratulate my friend Michael Gamble in his outstanding accomplishment in making it to the finals of American Gladiators. Even though he was second he is still a true champ and sportsman. If you missed it watch it here. I will post my monthly totals for July this weekend. Hope everyone is having a good week. KUNG PAO......

Marine Corps Marathon Training Week #4

Well what a week of training. Did 60 miles total. Got a nice track workout in on Thursday. I ended up doing another 20 miler today. I was not sure if I was going to run that far. I slept in and then when I head out I kept going and ended up doing 20 miles. All else is quite on the western front. Enjoy your week.

Miles	Time
60.56	7:10:09
		% change
Week 1	50.67
Week 2	51.2	1%
Week 3	55.02	7%
Week 4	60.56	9%
Total	217.45