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Everyone Needs a Running Coach

By Vanessa Wells

I saw Life in a Day last night (http://www.youtube.com/user/lifeinaday). This is an extraordinary movie and one of historical significance. In publishing and in advertising, we constantly hear the buzz phrase “user generated content.” As customers become advertisers and as ordinary people increasingly become the focal point of extraordinary stories, the field of broadcasting is leveled so to speak. All of these thoughts swirled in my mind as I experienced Life in a Day last night.

For those who don’t know, here is the premise of Life in a Day. National Geographic and YouTube present a film directed by Kevin McDonald and produced by Ridley Scott. Life in a Day is the story of one day on earth. The thing about the film that’s so revolutionary is that it is filmed by you. User generated content has hit the big screen in an unprecedented manner.

So how do you digest a nonlinear film by the universal collective? It’s delivered in snippets, it’s disjointed, it’s uncanny but it works. As I sat in the movie theater alone watching everyone, it was a feeling I had never really experienced before. As human beings, we tend to think of ourselves as center stage with the world happening around us. This movie flips that. We’re in the dark theater; everyone else is on screen. The film is linear on some levels in that it covers a day from start to finish; it also grapples with life and death – birth in the morning and end of life toward dusk. I think violence and war are covered sometime around six o’clock in the evening; right around the time we settle in for the evening news. Throughout the movie, the pulse of humanity is almost rhythmic – this idea that in some ways our routines are automatic, primal and the stuff of mammals.

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That first day, Saturday, we spent a relaxing morning cooking and eating breakfast, and planning out our activities. At the top of the list was to go to the race expo in downtown Monterey.  I checked in at one of the laptops they had set up to confirm my bib number and picked up my bib and technical shirt and other miscellaneous tourist information. This race was supposed to be as green as possible, so they had computer stations rather than printed paper not only at the expo but also at the finish to check your official race time. Not only is this economically effective, it was very efficient! They had about 20 computers set up and had no more than 3-4 people in front of me in line. No more of the pushing and cramming to check results on a piece of paper with very small font. This was great! Maybe Florida will catch on to this idea.

Well, after the expo we made our way to the Monterey Aquarium. If you ever get a chance this is a great aquarium! They had so many varieties of marine life I had never seen before. From jellyfish to sea horses to sharks! The jellyfish and sea horses were my favorites! A couple of hours there followed by lunch and we were tired! So back to the house for a little R & R. But on the way home we decided to drive the race route to get a good visual of what I could expect the next day. This can be very helpful when running a new course. I was especially curious about the hills I might encounter, knowing that the steepest one came between miles 4 and 5. The sight was magical! Driving along the coastline for the majority of the route, seeing sea lions and birds, and an occasional surfer. As I drove the route, I tried to pay attention to the “rolling hills” between miles 6 and 11. They did not seem so bad, nothing I couldn’t handle…at least that is what I though as my rental Chevrolet Equinox did all the work! I felt ready, get the steepest hill done and over with by mile 5 then easy running from that point on! I was excited!

When I got back to the house I was feeling tight after all the walking around so decided an easy 2 mile jog to loosen up the night before the race might be good. So of we went. From Kelly’s house to the Aquarium was 1 mile and part of the race, so that was our plan. To the aquarium and back we went. Run felt great, legs were loose, claves and shins felt good too! I was feeling really good as Saturday evening approached. I got all my gear together, had my clothes ready to go, and my music playlist finalized. I had debated whether to bring my iPod or not. Sometimes it just becomes more of a distraction and I usually run without it during our group long runs (talking with my friends is usually more entertaining and fun). Finally I decided better to have it and not listen to it than not having it and wanting it. I was set. Now all I needed was to keep drinking water, eat a good meal and get to bed early.

I had my alarm set for 5AM so that I could be dropped off at the start by 6AM for a 7AM race start time. I was wide-awake by 4AM; I must have been excited but forced myself to get a little more shut-eye. As the morning progressed everything was coming together nicely! The temperature outside was actually warmer than I had planned for, which was perfect! We were right on schedule and I was walking to the start line finding my way in the dark at 6AM. Learning from previous experiences, I knew what I needed to do and what to avoid. I was there early enough to not feel rushed. I ran around a little trying to stay warm enough to stretch, but thinking to myself not to over do it so that I could save my energy. Usually coach just tells us what to do, you know the usual 2 mile “warm-up” before a race. Now I had to figure it out on my own. So after a short jog and some stretching I realized I did not warm-up enough, so round 2 of warm-ups began! Then I stretched again and started getting my Garmin and iPod together, needed to use the restroom before the lines got too long (don’t want to make that mistake again) and take off my warm up pants. I was ready…but the race still did not start for 30 minutes! Oh no! I was going to get cold again, I thought to myself, “what would coach Paul Do” (WWCPD)?  Just keep walking around. Do not stand still. Stay loose. And to keep my mind occupied, I had my phone to text and check Facebook. Really? Yes, really! I also reminded myself to alternate between water and Gatorade at the water stops.

I am in the third wave at the start line, and as the first two groups ahead of me took off I kept thinking, “start slow, you’re a little cold, go slow”. Remembering what I had discussed with Coach, the first three miles should be between 9:20 and 9:30 pace, then I could pick it up from there. So as I started my first mile I really had to work at keeping my pace above 9:10! It is so hard to do this, it actually takes a lot of mental concentration. But as the first 3 miles came and went I was warmed up with split times of: 9:06, 8:07, and 9:35! First long sleeve layer was off! I felt good and was on target, actually a little ahead of schedule.

I kept on target pace (for the most part) for the next few miles:

Mile 4 – 9:18

Mile 5 – 10:32 (this includes the steepest hill of the race)

Mile 6 – 8:21 (made up some time from the slower pace in mile 5)

Mile 7 & 8 – 20:00 (I forgot to lap mile 7 and I was in tourist mode! First packet of Gu)

As we (and by “we” I mean myself and about 6,000 other runners) continued down the course we had plenty of entertainment! Bands, DJs, Bagpipers, Drummers, even a Forrest Gump actor in front of the Bubba Gump restaurant! The drummers at mile 9 were my favorite (check out the short video on my fb page)! In addition, I had an amazing view! I wanted to take pictures and videos, but had to keep reminding myself that I was supposed to be racing! For the most part I kept my pace up, but the occasional picture opportunity might have slowed me down a bit (sorry coach). By mile 9 and 10 I decided that there would be no more picture taking, “time to finish this”!

Mile 9 – 8:45

Mile 10 – 9:46 (second packet of Gu)

As I looked at my Garmin, I knew I was right on target but would need to pick up a little time to meet my goal. So I worked hard to stay at my 9:10 target pace. I was still feeling good, legs were working and I was not struggling to breath! “I can do this” I thought to myself. “I’ve got this, let’s go!” Slowly, as mile 11 approached I started feeling fatigued. My legs were getting heavy. My Garmin was telling me that I was going to be cutting my goal really close. At mile 10 I was rounding out 1:30:00, so I would need to keep pushing to get under 2:00:00. “Just keep going, you can do this.”

Mile 11 – 9:27

I found a good grove to mile 12, then I knew I was close and needed to try to pick it up. As I think back now, I know that some of those “rolling hills” that I underestimated the day before had taking their toll on my legs. I was fatiguing fast. I could feel my face tightening up, struggling to keep up the pace. The finish was approaching; the crowd became larger and louder.

Mile 12 – 9:38

I was pushing as hard as I think I could. At the time I felt like I was going really slow. Looking at my split times on my Garmin after the race I actually keeps a decent speed, even though it fluctuated a lot. I knew by that point that I would not make my goal of 2:00 hours, but I did not care. I wanted as closed to that as possible now. I did not give up. I kept pushing.

Mile 13 – 9:08

And when I crossed the finish line I was so relieved. My legs were tired and I could already feel the Lactic Acid building up, but I was done!

Final time: 2:06:26. Big Sur I might be back next year! My new goal is to run the Jacksonville Bank Half in under 2:00 breaking my PR from last year.

I can’t believe race weekend is here! It seems like just weeks ago I had decided on this race; the calendar proves that really it was back in May or June. As I began training, I was faced with the worst shin splints I had ever experienced after the Gate 15K River Run in March. It seemed that I was not only preparing my body to perform well physically but also mentally challenging myself to finish training even during physical discomfort and pain. While listening to my body was important so that I could prevent stress fractures, I needed to learn how to focus on something other than the “in your face” obvious pain my legs were in. Severe cramping in the calves was followed by severe soreness in the shins.

About mid summer, Coach Paul said to me after practice, “one day you are going to have to choose to run through it”. I can tell you now that I was not happy with his response! What do you mean, “choose to run through it”? What do you think I was doing” I was running wasn’t I?! I was icing down after every run, and actually really enjoyed the ice cup massages after a Wednesday track workout or Saturday long run. Why was I not getting healthy? Oh the frustration of running when you are not at your best, at your 100%. The mind has such a powerful influence over your body. You feel bad, your mind tells you that you feel bad and then you feel frustrated because you feel slow and awkward.

Eventually, maybe around August, my legs began to feel better. Progressing through September and October with minor shin pain! This was great! I began increasing mileage, feeling better and running better! Was this purely because I physically felt better? Or perhaps there was also a mental aspect of determination. I was not about to let my Gastrocnemious, Soleous and Anterior Tibialis muscles determine when and how far I run. This was it! I had put my foot down! Actually I put both feet down, one right after the other, over and over and over. I guess Coach was right; I had to keep running. I had to choose to run through it; otherwise I would loose the fight. Even though I kept my speed and mileage to a conservative limit, I kept running.

So here I am again, getting ready to run the Big Sur Half. It might be my 3^rd half, but it is my first race that I am traveling a long distance for! It is much different running a half in Jacksonville where you can put your things together in your own home. But having to remember to bring everything you need on a plane! So much more stressful! When did running get so complicated? OK, so I packed three running outfits for Sunday. Yes, three! I don’t trust the weather report, besides how I feel that day will dictate a lot. A pair of my new Lululemon shorts and a pair of ¾ length running tights, if it is cold enough, a couple different tops and warm up pants and jacket. Projected weather is a low of 46 degrees, but I don’t want to over dress! The over packer in me decided to throw in my gloves and ear band just in case! But that is just the clothing; we still need the electronics!

Garmin: charged and packed.

iPod: charged and packed.

Oh wait, where are my CEP running sleeves? Go get them now! Put into suitcase! OK good, now where was I?

Hair tie and clips, hat, favorite running socks: check!

Sunscreen and Glide: check!

Sunglasses: check.

Paul’s miracle crack cream: check!

Well, I guess that is it. All there is left to do is Hydrate, have fun, and run fast!

The goal for this race: to break 2 hours for the first time! I think I can, I think I can…

Time for a little pre-race imagery.

By Loretta D’Ambrosio

Well..it took me over a month to recover enough from my first half marathon experience to write this blog entry.  Just kidding…I only just started to remember all of the details as the shock of the race has worn off over time.

October 2, 2010 – Marine Corps Half Marathon, Jacksonville, FL.  It was my first.  Not the first time I ran 13.1 miles in one go..but my first bonafide 13.1 mile race.  The morning of the race I woke up feeling nervous and a little sick to my stomach.  I had laid out my outfit the night before and pinned my race bib to my PRS shirt..wanting to be sure that it was even and not puckered or upside down or something.  I aired out my running shoes thinking that this would help me be faster – or at least help me not to pass out in the car from the smell on the way to the race.  I took a shower and shaved my legs – that speeds you up right, Coach (wink)?  Then I lay in bed trying to do my visualizations of what the race would be like and how I would perform.  I pictured the start and the end over and over again in my mind, trying to see myself as a weightless gazelle…until I finally drifted off to sleep.

The alarm went off at 4:30am and I lept from bed eager to embrace the day (okay..not really..) I blindly fished around for the alarm to make the loud, insistent honking stop and lay there for a few minutes, realizing that I was already out of breath, my nerves getting the better of me.  I got dressed, swished some mouthwash around, scrubbed my face and got in the car.  I must have stopped 3 times to use the bathroom on the way to the race…nerves again.  I finally got there and found Coach and the rest of the early crew that had come to warm up before the race.  We did a short warm up run and stretched a bit – then I went and stood in the port-o-potty lines..praying to get the one with the hand sanitizer (I did!)  Was this a good omen?

Then it was time to line up.  I made the walk alone to the middle of the pack and found a spot to stand and wait.  I silently wished my PRS peeps good luck and jumped up and down a bit to try to let some of the energy loose.  I wondered should I have brought my ipod?  Would I get lonely and bored on the run?  Were my shoelaces tight enough?  What was that trick that Rachel and Ray told me about lacing?  What did Coach say about the time I was supposed to aim for?  Would I finish before the slow people bus picked me up at the back of the pack?  Should I have gone to the bathroom one more time? Crap…it was all too late and apparently I don’t retain anything I am told.  Finally the start…

I was feeling pretty good at first, my Garmin was working and it was not “approaching turn”.  I settled in with a group of runners at a sub 10 minute pace and tried to find my rhythm.  There was certainly a lot of eye candy with all the Marines around and I was lucky to be running alongside a whole platoon, running in formation and doing their sing songy call – it was amazing and fun and it made me forget what I was doing..until I realized that they were gradually speeding up…I kept up with them not wanting to be left behind and wanting to hear all of their calls back and forth.  I was relieved when I realized the pace had sped up to somewhere in the mid 8s and then they split off and took the 5K route.  Thank God.  Up the Main Street Bridge then – forgot about the grating but felt pretty solid anyway…up and over the bridge…then the first stroller passed me.  I shrugged it off…  at least it wasn’t someone in a banana costume, like at the Run for the Pies.  I think I hate that guy.

Shortly after that Raysa and Corrie and other PRS peeps caught up to me and we ran together for a bit.  They looked great, totally in their stride..making it look easy!  It was all fun and games until I nearly took a header and there was literally a collective gasp from the runners behind me.  THANK GOD I DID NOT FALL.  The ladies passed me at the first water station and then it was up over the Acosta.  Why did the Acosta feel easier when I was running up the middle of the bridge?  I was still feeling pretty good and Garmin told me that I was still on pace.  I listened to the runners around me complaining about the bridge and how hard it was, and I thought to myself, “Yay for Coach and our Monday morning bridge runs..I am completely prepared for this leg of the race!”  I smiled smugly to myself.

Down Riverside Avenue and then the course went into areas that were unfamiliar, I don’t like to look too closely at the route before the race because I’m afraid that it will psych me out.  I was still feeling good, smiling even, until I saw the mile marker and realized that I was only about 4 in.  I told myself to put it out of my head, “…don’t play the mental game, Katrina…this will pass…you will be able to do this.”

Shortly after, Melody found me and she was singing and happy and it was infectious – she made me smile again and forget that I was starting to feel some minor cramping in my calves.  We started to see some of the elite runners pass by and we saw Coach and screamed our heads off for him.  We started to see other PRS runners and we cheered them on as we entered Avondale.  Melody went on ahead and I started thinking, “…where is the turnaround….am I really that far out?  How far is 13.1  miles really??”  I looked around and saw that there were some of the same people that I passed on the bridge and I thought to myself that I really needed to pick it up.  There were these two annoying women near me that talked the WHOLE time we were running and they were complaining about this or that and I just wanted to get away from them so I didn’t have to listen to their incessant chatter.

I smiled at every police officer I passed, every person cheering us on and even the pissed off drivers who were held back from getting to where they wanted to go because there were runners on the road.  I know I got water along the way..but realized that red gatorade is not my friend as I spilled it all over myself and only .5 oz made it into my mouth (and right in front of some cute Marines…damn!)  The bands along the way were great too and as I made my way back toward Riverside..maybe mile 8 or 9.. Natalie found me and ran with me aways.  It was great to see her and she gave me positive reinforcement and good vibes as we passed the water station at mile 10.  Then it happened.  The cramping up the backs of both legs was so severe..and unexpected..that I…..walked.  Nat walked with me a bit until the tightness eased up and then we parted as I started to run again.  I knew that I had to finish this and without walking anymore.  I ran up Riverside and through the Arts Market and to the path that I normally run in the dark, many mornings, every week.  It was a little disconcerting to be able to see how far the route stretched ahead of me, and I realized that I had never really seen this area in the daylight…at least not in a long time, and certainly not while I was paying any attention.  The river didn’t smell badly for once and the sun was shining.  My pace was slow because of the pain, but I kept pushing through, past the Y, up the ramp and down the toilet bowl.  I started to feel better then…passing the Landing and the statue of the runner and making the turn up to the road that would take me to Metropolitan Park.

My pace started to increase as I could see the stadium and the flashing lights of the police cars.  I wondered if I would escape Coach coming back for me.  As I ran the final distance toward the park, I realized that I had hit some kind of zone and had literally spaced out for a few minutes.  Past Maxwell House, under the overpass…past cheering spectators.  Then I saw my trainer Jodi and her group of friends – they high fived me as I passed and told me it was not much farther, they were drinking beer and I thought if I had a beer right now I would totally hurl.  I kept running and turned into the park and I heard someone shout my name.  I saw the finish line and kept running and willed myself not to fall as I passed through the finish chute.   I didn’t even look up to see the time as I crossed.  I think someone handed me a medal and a glass and I kept walking through…desperate for water..realizing that my whole body was shaking uncontrollably and that my legs wouldn’t straighten.  I think I was walking in some kind of neanderthal crouch.  I don’t remember ever feeling that much pain before in my legs.  I got hugged by friends and Jodi found me and walked me around a bit so that my muscles wouldn’t freeze up.

I found a patch of grass and tried to stretch out my calves and hamstrings that were painfully clenched and terribly mad at me.  I massaged my legs and they finally started to relax.  I realized that I had not hydrated enough the day before and was paying for it now.   I was in some kind of post run fog and wasn’t sure what to do next.  So I picked up my medal and my glass and walked toward the entrance to the park and thought about where I could have possibly left my car since I was so lightheaded and somewhat confused about putting one foot in front of the other.  I wasn’t prepared for the way I was feeling because I had run 13 miles before on a Saturday long run and not felt that way.  It was unfamiliar territory.  Finally I saw Coach and saw Lauren and her Dad and we talked for a bit…I can’t remember anything about it although we saw Susan and she snapped a photo of us to commemorate the moment.  I remember feeling cold and numb.

I realize that it sounds like I had a terrible first half marathon…but actually it was empowering and kind of good in retrospect.  I powered through cramping and pain and negative thoughts and I somehow dug deep enough to continue running and even pick it up near the end to finish with a respectable 2:28:11.  Not bad for the girl who just 10 months earlier could barely run a mile.

Now I am preparing for the next two half marathons, the Outback on Thanksgiving Day and the Jax Bank.  I know what to do now…and what not to do..being an “experienced” half marathoner now.  I am even looking forward to these next two races…plotting out the strategy (um…run until the finish line) and hydrate, hydrate, hydrate.

I am looking to shave some serious time off my pace…but I don’t want to fail..so I’ll discuss that privately with Coach and report back after.

Outback…here I come!

Bail and Trail

Randy A. is on a quest to qualify for Boston. This is his latest blog posting. Check it out below or go to his blog page at : http://bostonorbust330.wordpress.com/

Just like the catchy song from the ‘80s band called “Europe” (insert drum roll here):  “It’s the final countdown!” in my marathon training.  Only 34 days remain until my date with destiny at the Tallahassee Marathon on Feb. 7.   I am in the midst of the most important weeks of my training program and everything is going disturbingly well.

Why do I say “disturbingly” well?  Because it all seems too easy.  I’m following Coach Paul McRae’s carefully crafted training plan, I’ve remained injury-free and illness-free for months even after significantly increasing my mileage (Did I just jinx myself?), and I’m seeing dramatic improvement in my performance.  After 30 years as a competitive runner, it’s about time that I achieved this “Duh!” moment – train properly, race smart, eat sensibly, and see the desired results – go figure!  It’s not rocket science and yet somehow I did it every way BUT that way for my entire competitive running career – relying on the invincibility of youth (for as long as it lasted up to my early 30’s), then relying on cross training (swimming, tennis, and rowing) as a substitute for proper running training through my 30’s and into my early 40’s, and then just plain struggling for the past few years with the challenge of aging, recurring job transitions, weight gain, high stress, low mileage, and little cross training.  Something had to give, so I figured I would do it the “right way” this time just to “see how the other side lives,” and now I wish I could reclaim those 30 misguided years and start from scratch.

Alek and I did some great training while we were on our family vacation on a Caribbean cruise during the last week of December.  We did all of our mileage on treadmills, but it felt great to run every day at or close to marathon race pace (and I didn’t feel worn down at all – catching up on my sleep definitely helped).  I ran a respectable 40 miles during our 8-day trip (Alek ran 68!), but I also felt a little apprehensive about what was in store at the end of the week:  my first 20-mile training run – ever!  But before I describe that training milestone, I should mention two other training milestones.  My mileage for 2009 was 1080 miles, which is my first 1000-mile year since moving to Florida in 2006 and, more significantly, my highest annual mileage since 1999 (which was the year I ran Boston).  In addition, my mileage for December was 133, which was my highest monthly mileage since 1999.  Unlike 1999, however, these miles weren’t largely “junk” miles – they were all run below, at, or slightly above marathon race pace, which really seems to have made a difference in my speed and endurance.

As for the “Big 2-0” (the 20-mile training run), I never dreamed of doing such a training run until joining this program (my previous long run was 16 miles several years ago and I hurt like hell during and after that run).  Even when I coached a charity marathon team five years ago, I supervised my runners’ 20-mile training run as part of their marathon training but still never dreamed of doing that distance myself (unless it was en route to completing a marathon race).  To add more challenge to my ambitious 20-mile undertaking on Sunday, the weather was incredibly cold – the thermometer was pinned at 33 degrees for the entire run, with a wind chill that put things in the not-so-toasty mid-20’s.  The only other time in my life that I had run close to that distance under those conditions was the Philadelphia Marathon in 2000 (it was 38 degrees and I dropped out at mile 14).

But wait – there’s more.  I ran the first 15 miles of this 20-mile training run by myself, which raised the challenge bar a little more.  My trusty Garmin watch was great company, though, as I was relieved to see how I was nailing almost all of the middle miles of the run at an 8:40 pace and it felt very comfortable (earlier this year, an 8:40 pace was a challenging pace for me for a 7-mile training run).  Even after starting slowly in this 20-miler to allow myself time to warm up in the frigid weather, and slowing down slightly with good conversation during the last 5 miles, I still managed a 2:58 for the 20 miles (8:57 pace), which put me on track to run about a 3:58 marathon that day, which is faster than 4 of my 21 marathon RACES in the past 20 years.  And this was merely a training run, without the crowds of fellow runners and spectators, and without sucking down a gel or other energy aid regularly throughout the run.  I went light on hydration and energy refueling during this training run to see how I would feel and I felt really good.  Of course, it will hurt much more to hold an 8:00 pace on race day for that distance, but that’s where the “race-day intangibles” come into play:  getting propelled by a healthy dose of good old-fashioned adrenaline from the electric “game day” atmosphere on marathon morning, ingesting copious amounts of high-octane energy drinks, gels, and chews throughout the race, and enjoying the pacing services of my relentless coach for the day, Alek (who will shout in my ear incessantly that I’m a slow, cowardly sloth while he runs next to me effortlessly for the entire second half of the race). With all that good karma on my side, the elusive Boston-qualifying time of 3:30 should be within my grasp.

Perhaps most encouraging in the wake of my 20-miler was that my legs weren’t sore later that day, or the next day, or the day after that.  Huh?  Can you say that again in my good ear?  I had to pinch myself to make sure that my muscles and nerves were still working.  How could I have run that obscene distance at that respectable pace under those nasty conditions and not feel like I had been beaten to a pulp with baseball bats by a gang of hoodlums?  To drive home my point, on the day after my 20-miler, I ran a two-mile shake-out run at an 8:26 pace and it felt great.  I could have danced all night.  So, above all else, the quality and quantity of training that I have done since August has produced one extremely valuable quality in me – the ability to recover quickly, both during and after a race, which is something that I have never experienced in my competitive running career.  Prior to this year, I always paid dearly during and after my races as a pupil of the “wing it” school of moronic distance running training.  But those 30 years of ultimate human suffering (like the torture Wesley endured on the life suction pump in the classic movie, “Princess Bride”) helped build my character, and almost killed me in the process.  If I had a dollar for every minute that I spent as a patient in a medical tent after a marathon, I would be filthy rich.

I just hope that this surreal sense of invincibility lasts for the Tallahassee Marathon.  I keep expecting to wake up from this euphoric state and see these delusions of grandeur dissolve instantaneously, just as one loses the thread of a dream as soon as the alarm clock pierces the morning silence.  As far as I can tell, though, the “signpost up ahead” bears the name of the street where I live, and is not the detour exit ramp for “The Twilight Zone.”

http://bostonorbust330.wordpress.com/

Pumpkin Run 10 Miler: Back in the Saddle at Last!
 

Brain Injury Doesn’t Stop Ex-Marine

http://bostonorbust330.wordpress.com/

October 3, 2009

Jacksonville Marine Corps Half Marathon Progress Report: N (“Needs to Improve” or “Not Yet”)

http://bostonorbust330.wordpress.com/