Run Log Updated & 30.6 lbs to $2,096

10 weeks and a couple days from today I have a two week window to weigh 212 lbs, in which case I’ll win $2,096 from

I hadn’t updated my Running Log since last August but now have my miles filled in through April ’06.  My run streak is in tact and as of yesterday I’m at Run Streak Day (RSD) 298

2016-04-23 Run Streak Day 293

I count on my Nike Plus app synced with Smashrun to keep track of my streak now since it can be a bit cumbersome to make out a post for Instagram everyday to keep track of my running.  If anyone is interested I can be found on Instagram at @drdukowitz

I have 6 months worth of question marks for my weight in my Running Log but, I really don’t mind because I don’t necessarily want to have to keep track of my weight every day or even every month of my life (if i don’t have to) but, I did weigh in yesterday for another wager going on in which I needed to weigh no more than 243.8 and I beat that by a bit over a pound with a 242.6 weigh-in.

2016-04-23 Run Streak Day 293


I don’t think I’ll have time for all the cropping and edits to make nice charts so readers will just have to deal with my feet being in the pics.  Regarding the Log which I keep under my Running Log tab it’s not too shabby

Running Log

Last year I kinda got huge into running and while there are still ambitions there, my priority focus is definitely body weight mainly because if I don’t make my 212 weight then not only do I not get a $2,096 prize but I’m also out the $756 I put up to make the bet.  I have to say it’s a lot easier with other real & local people that you know you are going to meet up with after 12 weeks like was the case in the local Lose to Win contest I was in.  There’s a much higher degree of competition which, for me, fuels a lot of activity and motivation.  However, this will still be a good test.

Looking at that log, it appears I’ll need my average weight to drop a decade with each successive month.  May will have to average in the 230s, June in the 220s and July definitely in the 210s.

One motivational aspect I’ll use is working to obtain the 3rd rarest running badge available on which is the Towering Stairs badge.  To get it, I’ll need to increase my mileage by at least 15 miles per month for 6 consecutive months.  I made a go at it last year but was starting with mileage well over 100 and would have needed to work my way up to 165 miles or so during the 6th month …something kind of ridiculous, at least at this stage of the game.  Anyway, I have another shot at it here.

2016-04-23 Towering Stairs Badge

My next run is a half marathon in Nashville, TN this coming weekend so I’ll be sure to have all the miles I need in for this month.  After that, I am registered for a half marathon in Geist, Indiana.

I’ll just have to keep posting because this stuff isn’t always on my mind and a big challenge now is simply maintaining awareness of this 212 goal in spite of everything else I’ve got going on.

My next scheduled weigh in is for Tue/Wed the 26th/27th of April so maybe we’ll see a number less than 242.6 and since I’m blogging and have this on my mind, I think I can sign up for another 1 month 4% weight loss dietbet and use that 242.6 weigh in as a new starting point …..calculating……that would mean needing a 232.9 weight or less in 4 weeks.  I guess the weather is nice enough to get out and run more often now….

OK.  We can only be in three 4% 4 week bets and three 10% 6 month bets so I only had room for one more game and found Mama Laughlin’s DietBet which starts tomorrow and my last verified weight of 242.6 was able to be used as my starting point.  I have two more of those 4 week dietbets ending this week, one in two days and one in three days ….looks like those two weigh-ins overlap on the 27th so….well, honestly, I don’t want to lose too much in the next couple days or I might get a goal out of reach ….or, maybe just let the chips fall where they may and put ‘er into high gear to help make my 212 weight asap.  I’ll post again Wednesday with updates.

btw – This latest DietBet I joined has 1,916 players (more pending) a total Jackpot of $67,060 and only $35 to join.  I was given a link directly to the game if anybody wants to join —>


Week 23 Weigh-In

I’m not exactly sure what I weighed last week.  I only had one day back at home between my trips to New York and then to Minnesota.  I was at my parents house on Thursday morning and didn’t get home until 3:30 a.m. looking for last minute pictures for a video I was putting together with my brother for my parents anniversary.  Staying up late wasn’t hard but, getting up an hour and a half later at 5 a.m. was a bit of a challenge.

2015 Wallpaper 02 half - 2015

So, I’m at 252.0 right now which is the same as my average weight for April.  I think, with some of the DietBets I have coming up that I may still be able to end up with an average weight in the 240s, especially since on the first of next month I need to weigh around 239 for Round 3 of a DietBet.

Biggest thing on my mind right now is West Virginia.  In about 20 hours I’ll be heading out for that state and I’ve got plenty to do before then.


I’m on to Plan B with my Marathon Maniac (MM) pursuits since I was yanked from the Starved Rock marathon at mile 12 due to thunderstorms.  Plan B is completing 3 full marathons in 90 days and the Hatfield-McCoy marathon will be #2 of 3 necessary for joining the MM’s.

Lately, I’ve become enamoured with runs offered by a website called  They help people knock out series of either 5 or 7 marathons or half marathons in 5 or 7 days, respectively.  There is one 7 day series in the New England states next year –  May 15-May 21 which cover the states of Main, New Hampshire, Vermont, Massachusetts, Connecticut, Rhode Island and New York.  I’m already signed up and registered for a half marathon in Fisher, Indiana on the 21st but, I won’t need to run in New York anyway since I’ll be checking off that state with the upcoming Brooklyn run later this year.

For now, it’s been fun to plan out.  It would consist of 2,818 miles of driving to knock out 91.7 miles of running in 7 days.  That’s the New England Series.

The month before there’s a Riverboat series and I would probably only partake in the first three so I could knock out states Louisiana, Arkansas and Mississippi and would be from April 17th to April 19th.  Currently, i’m already signed up for the GO! St Louis half on April 10th and the Country Music full marathon in Nashville, TN on April 30th and… I imagine I might add the Lincoln Presidential half mary on Saturday, April 2nd just because 🙂

Running 30 half marathons in 365 days in 30 different states qualifies one for the Sun level in the Half Fanatics group and that is the highest level obtainable.  🙂

I haven’t done any planning for 30 states but doing the series and ones I’m already signed up for would give me 13 states in two months.

I currently have one night booked in West Virginia prior to the run on Saturday morning but, there is a Double Agent (HF and MM) who is the president of the local runners club as well as a fireman and I’ve shot an email out to him to see about maybe getting a cot to sleep on Saturday night at the firehouse in either Williamson or Belfry Kentucky.

Even the night before the marathon there is a bon fire at a local park in West Virginia until 10 p.m. as well as a pasta dinner that same evening from 5 to 7 p.m.  There is a meal ticket for after the race and then a pig roast Saturday evening as well.

running short on time here but, it looks like I’ll be shooting for another 240s month as my average weigh in for June then either a low 240s or upper 230s month for July.

Those full marathons are such a different kind of beast with so many physiological and mental aspects to them that it’s a bit difficult for me to make super accurate predictions and isn’t really a time for any new extreme weight losses to occur.  I just don’t have sufficient knowledge or experience to know with any high degree of confidence exactly how things will go.

After Hatfield/McCoy and God willing that I make it through that one, I am already signed up and hotels booked for my third full marathon on July 18th.  A nice cool Summer’s day 🙂

2015 Week 12 Weigh-In

We’re down another 3.2 lbs from last week and down 8.8 lbs from two weeks ago but don’t begin to think that’s anything miraculous.

2015 Wallpaper 02 half - 2015


We need to keep in mind that my weight went up two weeks ago and the week before that I was at 267.6 so we could also say I’ve lost 3.6 lbs in the past 3 weeks.  It’s a perspective thing.  Too many people trying to lose weight are short-sighted – nearsighted or live in a constant state of myopia – they only see the short term and not the big picture.  Weight loss is not linear, it does not follow a straight line.  If we had an accurate enough scale, we could probably record weight changes by the second and certainly by the minute.  Hourly our weight will change, daily and certainly weekly.  I have my averages for each month in my Running Log tab and for March we’re at an average weight of 268lbs so I’m down 4 lbs from last month’s average.  As an instantaneous snapshot of weight, the 264.0 represents a weight that is less than my average for all of last year so, we’re moving in a good direction.  Current efforts which include the same kind of effort that was put out during the week when weight was gained are bearing fruit and should be maintained and continued.

In all these DietBet’s I’m in there isn’t a day that goes by where somebody isn’t lamenting the fact that “they gained a pound this week”  It’s like the 12 or 15 lbs they lost over the preceding 6 week’s no longer matters.  It’s a crappy way of thinking and an attitude that is detrimental to any long term plan of success.  That mental attitude and the psychology behind it is probably something that needs to be changed and worked on more than the diet and exercise aspects if any real success is going to be achieved.  Mentally fertilizing and growing the perceived failures while ignoring the success and what’s working only heightens the probability of quitting while diminishing the likelihood of continued, long term efforts.


Right now I’m 5 for 5 with my DietBet’s and only need a weight of 264.3 for this Saturday’s weigh in so it’s looking good for going 6 for 6.  The following week I’ll need to reach 260.2 in order to win my $100 monthly bet.

For now, I’m well ahead of the game compared to last year when I didn’t have a single recorded run until March 26th and, as of today, I’ve managed 18 runs totalling 52.5 miles.  We’ve got a local 5K coming up this Saturday and then the much awaited Bridge & Dam 10K the following week at the Lake of the Ozarks!


Some of my main current ponderings deal with the end of April and whether or not to partake in the Nashville Country Music Marathon on Saturday, April 25th.  There’s also a local 5K on the same day which would be much more financially friendly although not nearly as exciting or fun 🙂

The following day – on Sunday, April 26th is very interesting to me.  There’s a Duathlon consisting of a 1.5 mile run then a 10 mile bike ride then another 1.5 mile run.  The shorter distances make it ideal for a newbie like me.  I don’t recall ever doing a multiple sport event before.  I think it would be a neat challenge to knock out a half mary the day before in Nashville then get up the next morning to another event like the duathlon.  Right now, the local 5K doesn’t increase in price until the 10th of April so current thoughts are to make a more informed decision after the Lincoln Presidential Half on April 4th.

One amazingly cool run is the Moonlight 1/2 in Springfield, IL – it is entirely run in the 300+ acre cemetery where President Lincoln is buried.  If you’re running the full marathon then you start when you want and the winner is the person who finishes closest to midnight.  That might be a neat way to get in my 3rd full marathon since time isn’t much of an issue – just endurance.  No GPS or phones are allowed on the course and everyone wears a glowstick around their neck.

Week 11 Weigh-In

“What gets measured gets managed”

Peter Drucker”

AND – when you have a financial incentive you can help increase your odds of losing weight by a factor of 5!  Which, is a great reason to click on my HealthyWage badge below which also doubles as my referral link to help you take a significant step in managing your weight as well as giving me an extra $20 towards my final Jackpot! (link opens in new window)  Plus, 10% of the winnings go to help fight ALS (via

Click on the Banner to get your share!

Click on the Banner to get your share!


This week, we find ourselves at the lowest weight of the year so far, 267.2 pounds.  That’s a 5.6 pound drop over last week which can be typical following a week where the weight has gone up.  That 267 lb weight has been pretty stable and is exactly what I weighed the day before this week’s weigh-in.  Today (Friday, 3/13) I actually weighed in at 256.8 lbs which is good since I need to be at 264 next week and down to 260 the week after that.

2015 Wallpaper 02 half - 2015

As you may have noticed above, my official HealthyWage prize banner has changed from it’s original $2036.00 base prize to a new total of $2096.00 because I’ve had 3 people click on my link and sign up which has added $60 to my potential prize.


2015 Running Preview

I still need to finish up Part II of my running preview for the runs I have scheduled for this year – logistically, this blog is a godsend in terms of helping me keep everything straight.  Current list is as follows;


  1. Saturday 3/14 – St Pats 5M Run. – REGISTERED
  2. Saturday 3/21 – McKendree 5K – REGISTERED
  3. Saturday 3/28 – Bridge & Dam 10K – REGISTERED
  4. Saturday 4/4 – Lincoln Presidential Half Marathon – REGISTERED
  5. Sunday 4/12 – 15th Annual GO! St Louis 1/2 Marathon – REGISTERED
  6. Sunday 6/21 – Go! St Louis All American 5k – REGISTERED
  7. Saturday 6/27 – Macklind Mile – REGISTERED
  8. Sunday 6/28 – Pride 5K – REGISTERED
  9. Friday 7/10 – Tour de Belleville – registration not yet available
  10. Saturday 7/11 – Tour de Donut – REGISTERED
  11. Saturday 8/8 – Moonlight Ramble – registration not yet available
  12. Sunday 9/20 – US Navy/AirForce 1/2 Marathon – REGISTERED
  13. Saturday 10/17 – RnR 5K Spinning Medal – REGISTERED
  14. Sunday 10/18 – Rock n Roll St Louis 1/2 Marathon – REGISTERED
  15. Saturday 10/24 – 5K Monster Dash – reg not avail. pending.
  16. Sunday 11/1 – SLTC’s St Louis 1/2 Marathon – reg not available
  17. Virtual Run – Race with Reason – 500 Miles in 2015 for Fighter Medal

The Macklind Mile registration became available so I got signed up for that so I only have two bike rides and two more runs where registration is not available.  I’m not sure if the 5K Monster Dash will be an option unless it’s held  a week earlier due to scheduling conflicts with my Part IV board reviews.  The SLTC 1/2 is the longest running 1/2 marathon in St Louis and I wouldn’t mind doing that again.

Mainly, I’ve been looking at more runs – a few notable mentions would be the Country Music Marathon in Nashville TN.  As a single race, it’s very pricey with a current going rate of $125 and that’s a bit to wrap my head around.  However, the Rock n Roll series has what’s known as a Tour Pass available for $199 that entitles a person to run in any 3 Rock n Roll events.  There is also an extra fee which brings that price closer to $210 but that still comes out to about $70 per run which is easier to swallow than $125.

However – getting that Tour Pass also opens up the option of partaking in two additional RnR 1/2’s this year and in addition to Nashville, I may opt or the Chicago 1/2 which also features the Remix Challenge which means I can run a 5K the day before the half, as well as the 1/2 the next day – this gives participants a total of 3 medals.  One for each of the races as well as the bonus Spinning Medal showing you ran in the back to back races.

For me – the third RnR would only be second to the Washington DC 1/2 marathon I’m already signed up for because RnR #3 would be the Inaugural Run of the Brooklyn, New York 1/2 on October 10th, 2015.  General registration for the run begins March 16 but, as a pass holder I could sign up early.  It even has a special $55 early entry fee.  (which also makes me wonder if using my Tour Pass for this run would be prudent….)

But – I’ve never been to New York before except for flying into the airport once – I’ve never seen the city.  From what I’ve learned the Brooklyn Bridge crosses right over into Manhattan – another place I’ve never seen before 🙂

Most likely – I’ll sign up then figure out how to get there afterwards… 🙂

2015-03-13 15.41.50



52 Weeks of Weigh-Ins

There we go – 52 weeks worth of weigh ins, starting Monday, January 13th, 2014 and ending on Thursday, January 15th, 2015.  …thought i’d throw this blog up during halftime of the Hawks vs Packers game… didn’t happen – under 2 minutes left in that game – freakin’ game of the century here – holy cow!  …  …OT!

After that initial Monday weigh in all subsequent weigh ins were on Thursdays.  Week 32 was the last time I weighed under 260.  From week 33 to 45 I stayed in the 260s.  Battery started going out in Week 46 and was dead in Wk 47.  Week 51 I totally forgot and had to do a catch up weigh in two days later on Sat.

Anyway – looking forward.  I really like how Kyle, who post under Running Large, has running odometer’s for each month of the year dating back to January of 2013.  I’m going to update my Running Log tab to show an Odometer for 2014 along w/ my corresponding average weight for each month.

Below that Odometer table, I want to have a table comparing last years runs to this years runs.  I’m currently signed up and registered for 3 runs in 2015.  Two 1/2 marathons in April and the Rock n Roll 1/2 in October – all runs I’ve done in 2014 so I’ll be able to compare my 2015 times and compete against myself.  Beyond those two, I definitely want to do the Macklind Mile again as well as the Go! St Louis All American 5k – the best 5K I’ve ever run.

For 2014, I ran in 13 of the 14 runs I’d signed up for.  …3 of those “runs” were actually bike rides – Tour de Belleville, Tour de Donut and Moonlight Ramble.

I’ve gotten rid of two of my tabs – the music tab is gone, with several hundred pieces of music on my phone it’s not much of an issue anymore and I don’t need last years marathon training plan but will need something for the 1/2’s coming up in April.  I did virtually nothing for those runs last year except a lot of walking leading up to the runs so it should be pretty easy to beat last years mileage for the beginning of 2015.

I don’t have any specific physical goals at this time – I would like some sub 3 hour 1/2’s in April and I’m fond of a bodyweight in the low 240s – that’s kinda slenderized for me 🙂  For running, the thing I’m most proud of from last year is the 100 mile training month I had in August.  I wouldn’t mind emulating that again and for sure – I’d really like to get in a mile under 10 minutes – that is definitely the Macklind Mile goal 🙂


OK – I also need to blog at least once a week, at least for each of my Thursday weigh-ins.  I’ve already looked up several runs while writing this blog entry and that’s something I haven’t done for a couple months.  The Nashville CMM is $120 for the half – kinda high.  But, the Las Vegas RnR half is sitting at $99.

Mainly, I need to do this for overall health reasons but, it’s a bonus to make it fun 🙂  So …looking at a sub 3 hr half, low 240s bodyweight, sub 10 minute mile and another 100 mile month.

Vegas is interesting.  The first time I ran a 1/2 there, it started at 6:30 a.m. and went up the strip (North) starting at Mandalay Bay then back down west of the strip via Industrial Rd and Frank Sinatra Dr.  There wasn’t much to look at on the way back.   The course in 2015 still starts at Mandalay Bay but, heads South until about even with the Southwest corner of McCarran International Airport then heads back North for about 8 miles then comes back South along the strip and ends at the Mirage.  Oh, it also starts at 4:30 PM Sunday – very different.

Week n - 2nd 12 Week Session zFULL Weeks 52

Week 16, Day 1 – 2015 CMM – Running Log Updates


Registration for the 2015 Country Music Marathon in Nashville Tennessee on April 25 is now open!  Click on the bold faced underlined link and use Code ROCKCMM15 to save $15.  That code is good until 11:50 p.m. on July 25th so, not much time.  The regular price is currently $90 for the half marathon and $95 for the full marathon.  The Rock n Roll series runs are not cheap but this one was a blast in 2014 and I have nothing else planned in April of next year so I’ll probably sign up.

I’ve been having some fun with my Running Log tab and added pictures of both of my previous Full Marathon runs from 1994 and 2004.  I don’t think internet browsers came out until 1995 and I have yet to find any proof that I ran that full marathon back in 1994 other than that medal.  I also posted my first VP Fair 10k run medal from that same year back in ’94.  A few years later I finally realized that we got the same medal regardless of whether we did the 10K or 3K so, I became economical and did the 3K from then on out …. I’ll be honest, I didn’t realize it was a 3K and always thought it was a 5K but, the medal says 3K so … who am I to argue 😉 🙂

I’ve also updated my Monthly Average Statistics also found on that same Running Log tab.  I’ve started to realize that whether I run 3, 5 or 10 miles that at least one of those miles needs to be a decent time in order to keep my “Fastest Mile Average” metric improving.  Which, I suppose is another way of saying that I’m learning to play my own game.  😉

The Fastest Mile column is new and kind of cool.  The statistics shown are from my Sports Tracker app.  The averages from May to June actually went down slightly which can be mildly annoying but, with the addition of that new column I’m able to see a ray of sunshine with an improvement in my fastest mile of over 2 minutes.  That time had two things going for it – 1) it was a race and 2) the race was only 1 mile long (The Macklind Mile)

I’ll have to get to a track by the end of this month to see if I can improve upon that time.
July has been a bit different.  My average distance is over 2 miles more than the previous month and Average Duration has also increased by over 1/2 hour.  So far, the average of my fastest miles for each training run is under 14 minutes as well, coming in at 13:41 per mile.

I almost feel a little desperate to see those numbers drop faster because of the impending Marathon on November 1st.  I often do calculations throughout the day and, for easy figuring, I look at this last 10K and to make the numbers nice think about 6 miles in 1:15 or 12 in 2:30, which means 24 miles in 5 hours.  That’s a heck of a long time and I scarcely have any runs beyond the 6 mile range right now.  The 35 mile bike ride took the place of an 8 mile run but, I do have 11 miles scheduled for this coming Saturday and I’ll have some help from the Rambling Walkers – whoever they are 🙂  It’s at Babler State Park in Missouri so I’m sure some hills will be involved.  At least I’ll get it done early.  I do want to have a bit of a strategy in place and might brush up on the Gallaway strategy of walk/run to help me get through it.

I want to be better than I was 20 years ago and I think that’s possible in terms of running.

That reminds me again of that quote by Bill Gates that most of us overestimate what we can do in a year and underestimate what we can do in 10 years.  I need to get through this upcoming Marathon, it’s not something I take lightly.  Even with that 2015 Nashville run I mentioned earlier, I’m only looking at the half marathon.

I do think maybe if I keep up my efforts that sometime next year – 2015, I’ll really be able to run some races and do them better than I’ve ever done before 🙂

2014 Marathon First One

Longer, Faster – & my Weigh-In Wallpaper!

I’m in week 4 of my 26 week training program and completed 3 out of 4 of the needed runs this week.  Monday and Wednesday were pretty much the same, running 2.1 miles in 35 minutes.  On Thursday, I wanted to do better and after my first 5 minute run/walk interval I deviated from those 5 minute intervals for the first time and ran more when I felt like it as opposed to what the clock said.  The result was a 19% improvement in distance over the same amount of time and can be seen in the following two screenshots from my phone.


Both of these workouts include a five minute walking warm-up then 30 minutes of running & walking.  The slower one is with strict adherence to jogging the start of each 5 minute interval and walking the balance.  The second was more free-flowing, running as I could and often involved not waiting an entire five minutes before starting to jog again.

In a way, I’m constantly on the lookout for improvements, anything to help bolster a belief that I am improving.  I will continue to have faith & trust in myself and the program I’m using.  I guess I have enough experience to know that improvement doesn’t always follow some theoretical linear fashion and there will be ups and downs but, overall, given enough time there should be a trend upwards.  Fits & Starts is one way I’ve seen improvement talked about before.

Weeks 5 & 6 of this program are the same and both consist of 35 minutes of walking and running.  I suppose, in the beginning, having 5 minute intervals where I run as much as I’m comfortable with then walk the balance of five minutes is a pretty safe and comfortable way to start out.

Oh, there was something interesting I noticed when coming to the last five minutes of yesterdays run – I was a bit sad that it was coming to an end.  That is quite a contrast from the 15 or 20 minutes I sat in my car before the run, when I was simply procrastinating and putting things off, even pondering going home first to get a bite to eat.  I’m glad I stayed and accomplished what I did.

I’m hopeful with the extra 5 minutes in weeks 5 & 6 that I’ll be covering 3 or 3.1 miles by the end of week 6.   I’m also hopeful because the 26 week countdown to the marathon doesn’t start until this coming Monday, and I’ll have already finished 4 weeks of the program.  How I end up at the end of week 6 will determine if I move on to week 7 which consist of straight running for 20 minutes on all four days of training or, if I will add week(s) to the program to continue to do what I’ve been doing to allow myself to build up to the 20 minutes of straight running, if necessary.

At least for this one workout yesterday, I was able to jog more and walk less and on another workout prior to Nashville, I jogged for over 5 minutes, non-stop.

Weigh-In Wallpaper  –
while I’m here I should get my wallpaper posted to help with my accountability.  The 12 week contest ended on April 10th, finale was on April 12th.  On Thursday, April 17th I got a new starting weight for myself.  The contest ended with me going from 316.2 down to 244.2 but, there was plenty of fluid loss in the last week so it wasn’t a very real figure to start from plus, I had a jar of peanut butter and a few other things waiting for me that I wanted to eat after the contest.  All told, I’m starting my 2nd 12 week session with a weight of 260.0.  I went up 2.8 pounds after week 1 and then down to 258 for my week 2 weigh in.


The scale numbers are cropped from pictures of the scale I take when I weigh in.  I’m weighing in on the same scale I did when I was in the contest, at a place called Vitalize Chiropractic.  The lower right hand corner is where I’ve been keeping my training program so I can keep on top of things.  I haven’t seen any weight higher than that 262.8 from week 2 but I have seen weights as low as 254.7 which was the day after Nashville and probably due to dehydration.  The contest allowed us to weigh-in anytime during the week on Monday through Thursday and I might stick with the Thursday weigh ins while I can.  The percentage numbers indicates my change in weight as compared to my beginning weight.  Right now I am down 0.77%.  A drop of 10% over the 12 week period would be fantastic and put me in line with my friend from Memphis who writes the RunningLarge blog here on wordpress who purportedly weighs north of 235 lbs but still manages to crank out some incredible times.  He’s someone I’d like to emulate and keep track of.  Whenever I can figure more things out here on wordpress I’d like to copy his blog format as well since he list his stats and various runs that he’s done.  I’ve never had a centralized location for any of that stuff.  His 5k PRs are 26:30 (in a race) and 25:56 (in training) ….that’s a heck of a lot faster than I was thinking.  He has a 4 mile PR of 38:07 so, maybe I’ll try to get in 3 miles at a time equal or better than his 4 mile PR by the end of week 6.  I’ll keep working at it but, need to get to work right now.  🙂