Monthly Archives: May 2015

Colonial 200 Relay, Marathon, Ultramarathon, Relay Race

The Colonial 200 Relay, Sept 2012

What an Adventure It Was

When the idea of running a 206 mile relay came about, I thought “sure why not…how tough can this be?”  The answer would lay in wait for the next 6 months.


Running from Charlottesville to Jamestown, VA was physically and mentally challenging. The true adventure came in battling the elements, the isolation of a country road at 1 o’clock in the morning and exposing yourself to the varying terrain and population along the route…THAT was tough.

Tough was the start.  The start of a marathon can be intimidating.  In a marathon that first step is the beginning of a 26.2 mile battle. In a marathon you may run along with a crowd, but the battle to finish you fight that alone.

When I started the Colonial Relay…I was very aware that I was taking “our” collective first step, one that would be followed by 206.83 miles and one step that would start the race for five other people. I was also very aware that my own success or failure could impact the team that I was running with.  Coming off a knee injury that had me down for 6 weeks, the extra pressure of an unproven body made this start tough to handle.


The next 35 legs of our adventure would provide new challenges, new memories and some tough running at every turn.

Tough was the times I was not running.  As crazy as it may sound, running for me was the easy part.  When I was running, when it was my turn to run I felt in control…it was the time in-between that for me was the toughest.  For nearly 35 hours we were wet and damp, packed into a van unable to really relax or stretch out after laboring over 5, 6, 7 or 8 miles.  That was tough.

Tough was getting out of our support van SEVEN times to run our parts of the relay. It was challenging to exit our temp home on wheels stepping onto an unfamiliar road, into darkness and an unknown environment. The situations we placed ourselves into were not always runner friendly. We also learned our bodies could be tough to deal with over the long haul.

Colonial200~easy sign

Tough was keeping your body (stomach) in control.  Most long distance runners get attune to their needs for fuel and rest.  They know how to feed the machine over a grueling race. They know how to get the maximum amount of work out of themselves.  They know when to rest and recover.  For this trek across Virginia we asked our bodies to cycle from ON to OFF and back ON again between four and seven times throughout the day/night covering our respective legs from 20 to 40+ miles sometimes with as little as an hour of rest.

Feeding the machine meant keeping your stomach under control as you tried to consume and burn nearly 8000 calories.  Then there was the battle to deal with all the nagging injuries, chaffing, blisters, and the little aches and pains along the way.  Our bodies made this adventure tough on us, but the reward at the finish line was worth every uncomfortable hour, longest of miles and the loneliness (yes, I was scared) of a dark road along the way.

TOUGH WAS OUR TEAM!  Our Ultra team of 6 rocked the 206.83 miles in just under 35 hours.  Tough was the way our support crew of Mark and Eddie cared for us.  It was comforting and reassuring knowing that they always had our backs…we just had to run, they took care of everything else.


Tough was the mutual support of our team.  When it was difficult to get out of the van, when it was hard to climb the next mountain, when it was challenging to run in the pouring rain or when the night seamed at its darkest…the team kept things light and positive.

Tough was that no one on our team was a slacker…other teams complained about running too much, our team of runners wanted more miles.

Our team was tough…we may not have finished first, but our Team was TOUGH.


And finally TOUGH was realizing it was over.

Crossing that finish line was a great accomplishment.  I was so happy to be done, so happy to have been part of this event and happy to have been part of this team. BUT I was also very disappointed that it was over.

Tough was being alone after the van was unloaded and we all went our separate ways. Tough was driving home with just the quiet solitude of being by myself. No jokes, No laughter, No pep talks…nothing.

Tough was dealing with the silence.

Tough is Josh, Cara, Jon, (myself) Tim, and Terri.


Tough is Eddie and Mark.


Tough was trying to keep this blog post at a manageable length, because the stories we made could fill volumes.

The Tough chapters would include:

The missing foot long sub
We lost a runner
The Indy 500 drive to the only gas station open in five counties
The VA Creeper and his Bride
The chasing dogs
The Tortugas
The disco lights
That’s my pocket
It’s Yoohoo not Yoo Hoe
The horse whisper (aka Eddie)
Someone here smells.


Oh, what an adventure it was.  This one will be tough to top.

Race the Chase 50k, UltraMarathon, Marathon, Run, Race, Train

My Running Adventures e-mail brings in some interesting and surprising material. There are the running questions, the lost fortunes of my dear relatives, lost friends, and people just wanting to give me money and then offers for me to come run a new race.

Say What?

I get to run the Race the Chase 50k in Cottonwood, Falls KS.  Stop the presses and get my credit card numbers back from that nice guy in Nigeria! Toto, I’m going to Kansas!


Race the Chase, the Midwest’s premiere off-road endurance running event! Founded in 2014 by Dirty Kanza Promotions, this run gives you an unprecedented opportunity to experience some of the most beautiful, remote, and rugged off road running in the Midwest. Starting and finishing in historic Cottonwood Falls, KS, Race the Chase takes you through the Tallgrass National Preserve in Chase County.

Race Director LeLan Dains is providing me a great opportunity to experience this wonderful running location, terrain and new race and I can’t wait to get to the land of the big Buffalos and run this event. Since this is such a new event, I wanted to give my readers and inside view.

Please tell my readers a little about yourself and the organization that is conducting the race.

LeLan Dains – I’ve been the Operations Manager for DK Promotions for 2 years. Prior to that I worked for Carmichael Training Systems (Chris Carmichael, my former boss, was Lance Armstrong’s coach) as the Camp Director. I led cycling trips and tours all over the world. Dirty Kanza Promotions is a world class promoting group that got its start in cycling events, most notably the Dirty Kanza 200. Now in it’s 10th year, The Dirty Kanza 200 draws nearly 2,000 cyclists from all over the world.       

I see the Race The Chase is in its second year, how did the inaugural race come about?

The Dirty Kanza 200 has shown the world that the Midwest is indeed a world class venue for endurance sporting events. Kansas is remote, it is rugged, it is beautiful, and it is most assuredly not flat! Race the Chase was born out of a desire to provide runner’s with a similar challenge in these same wonderful Flint Hills.


Not flat great (Note to self…start hill training) How would you characterize the course?

The course is unlike any other. Part of what makes the Dirty Kanza 200 and Race the Chase so special is that they take place in the Flint Hills. Race the Chase specifically begins and ends in historic Cottonwood Falls, KS and takes participants largely on the Tallgrass Prairie National Preserve, which is the only remaining tract of natural Tallgrass Prairie in North America. You really get a sense of traveling back in time. This place is the same today as it has been for hundreds of years. And once again, it truly is beautiful. It is a unique landscape that cannot be found elsewhere. Not to mention you could catch sightings of the resident bison herd. Simply put, don’t let the general perception of Kansas fool you. This isn’t the black and white landscape you think of from the Wizard of Oz.

Great, bison but no flying monkeys…

Who large/active is the running community around Cottonwood Falls, KS?

The running community is growing. I think it’s really exciting to be in an area where outdoor recreation like this has not been the norm. The Plains State’s have a tendency to stick to traditional sports and not realize that we have an amazing landscape for all kinds of activities. What we have seen with cycling in this region is spilling over to the runners. If you can enjoy riding a bike out there you can sure as heck have fun running. It is fun to travel to different cities and pound the pavement for a traditional marathon. But, it’s a whole new world to get off the concrete and explore with nothing other than your own two feet. What a way to see this wonderful world!


I agree this land we live in has so much to offer and yet we see/get to experience so little of it.

Each race has its one signature challenge i.e. Heartbreak Hill at Boston, climbing Hope Pass at Leadville, what is this races signature obstacle?

I’m not sure we’ve identified a single standout obstacle. Our course utilizes many different trails on the Preserve, so there are fun sections like, “Crusher Hill Loop” and the “Scenic Overlook Trail.” But, my personal favorite is probably the “Prairie Fire Loop.” It might not feature the biggest climb of the day, but it offers up the best views in my opinion! Our runners have more than just that one iconic feature, but rather they have an entire course that offers up many challenges and views worth looking forward to. From Bison and stone barns, to an endless sea of green grass there is no shortage of lasting impressions.

And yes, hills….plenty of them!


What was one memorable event from the first running of Race the Chase?

No matter what the discipline, for us as promoters, there is one thing that stands out in the endurance challenges we promote. And that is watching each finisher come across the line and seeing the suffering, the hurt, the satisfaction and the joy on their faces. The first running of Race the Chase was no different. 

Outstanding, witnessing people live out their dreams and over common perceived limits is a victory for them and the people who conduct and host these events, so Thank you!.

What is the one thing someone coming to run this race should be ready for?

I suppose folks need to realize that this is an off-road “endurance” running event. You’ll have a little bit of pavement leaving and returning to town, but for the most part you are off the beaten path. You’ll be running through prairie, double track, single track, jumping cow patties, and dodging that ever so wonderful Flint rock that gives this region its name. You are basically pioneering it out there (with slightly better footwear)! We aim to challenge folks. We want people to get uncomfortable, because it is only when we come out of those lowest moments that we find that something in ourselves that we were looking for by doing these types of challenges in the first place.

Jumping cow patties….that we be a first and a challenge I’m looking forward too.


Race the Chase offers four different distances for runners of varying abilities to test their mettle on the unforgiving prairie, 50k, 25k, 10k, and an introductory, non-competitive 5k. No matter which distance you choose to attempt, you are guaranteed to have a good time! So lace up your running shoes, get to training, and we will see you in Chase County! Come on out and run with me!


Memorial Day 2015 – Faith in God, Sacrifice, and Sovereignty of our Nation

I post a lot about running, but in life my running is small compared to your faith in the creator God, and the sovereignty of our nation.

Graves at Arlington National Cemetery, Arlington, Virginia, each decorated with a small American Flag in observance of Memorial Day, May 31, 2010.  DoD photo by R. D. Ward  (Released)

Memorial Day is a federal holiday in the United States for remembering the people who died while serving in the country’s armed forces.

Sometime we forget that sacrifice amongst the celebrations, fishing, NASCAR, Indy, BBQ and time off from work.

Uncommon Race Distances – Running, Racing, Training, Marathon, 5k, 10k and Ultramarathons

Has it become hard to post a new PR?

Is your 5k, 10k, or 50 mile times about at your lifetime best, but you’re still wanting to set some Personal Records (PR) despite father time?

Is your dresser filled with Half Marathon and Marathon shirts and you wish to spice up your running apparel?

Can you do the standard mile/kilometer pace equivalents in your head? Then get off the well wore path of the common race distances and look for a new, unique and one of a kind race distance. Run a 10 miler, a 14k or maybe a 40 mile race. These uncommon race distances are out there, they are fun to run and instant PR material.

medals1(Race bling is nice, but PRs are better)

I have run a few to these uncommon race distances and found them both challenging and fun. The challenge, other than weather conditions, came about when trying to establish my goals and pacing plan. Most of us can map out our 10k racing plan in our sleep. How about a plan a 14k race?

Great Yarmouth 5 Miler:  During preparation for my first marathon, my training plan incorporated running a 5 mile Time-Trial (TT) to build and gauge my speed and fitness. During the build up for the marathon I got my TT time down to 37m03s. After my marathon recovery I found this club race run on a Wednesday night. Since it’s length matched my TT distance I figured it would offer me a opportunity to gauge where I sat. Great Yarmouth, UK is a little ocean side community with a waterfront boardwalk much like Atlantic City, Virginia Beach of the like. Toeing the line at Great Yarmouth, facing a cool and windy conditions I gave this 5 miler all I had.  After coming off the line a bit fast at a 5m47s pace in the first quarter mile I slowed down and settled into a nice pace. 5 miles later I crossed the line at 37m 23s. It was fun to run a local speed race, it was rewarding to battle thru the tough conditions and it was awesome to set a new PR.

South Mountain 8 Mile Race:  Run on Thule Air Base, Greenland run from main base to a point on South Mountain and back. I don’t remember much about this race other then I was not so much worried about the strange distance as I was caught up in a little grudge race with some Danish/Greenlandic fellows who blew by me on the start and offered up some not so encouraging words as they passed. I made it my goal to hang within sight of these two until the turn around point. Then as we headed the 4 miles back from South Mountain to main base I reeled them in and dusted them off. My finishing time and much other details is lost forever with my lost spreadsheet after I left Greenland. What was not lost was the fact I beat those two guys bad and I set a PR.

brianMTS15k(My first and only 15K)

Wellingborough MTS 15k:  This was my first cross country style race while stationed in the United Kingdom. At first I balked at running an off road type event.  Later after thinking about it and comparing the run to the challenges on the popular TV show Survivor, I figured I would jump on the trail bandwagon and give it a go.  After some research and recommendations I found this multi-terrain race. The course consisted of running three loops around a park covering varying surfaces and hills with one good size muddy (if it was wet) hill climb.  My goal: was to finish in less than 75 minutes or less and not be taken prisoner by the hills. The challenge was more than I expected although I finished with mud up to my ankles the clock ticked 73:01 as I crossed the line. I had a great time, enjoyed the challenging terrain and came home with a PR.

St. Charles 10 Miler:  A ten mile race sounded like a nice even number. The course for this event was advertised as a simple 10 mile loop on flat roads with just a slight elevation change. They were right, it was a 10 mile loop but this course was nowhere near flat. Two tough climbs at around miles 2 and 8 made this a fun but tough race. Overall I enjoyed everything about this event, the location, the people, the organization, the support and the nice new PR that I set by nearly 6 minutes besting my fastest 10 mile time in training. There is something to be said about the competitive juices of racing.

VA14k~brianmedal(A 14k for love)

Virginia Is for Lovers 14K: I love unique themed races and this one had it all. Unfortunately trying to figure out my pacing plan was as tough for me as it must have been for race organizers to plan the course for such a strange, but fun length. The conditions during this race were also terrible…with the wind and the cold. Mile 8 was by far the toughest and not just because it was the last mile. This section of the course had multiple switchbacks which had us fighting the wind head on for what felt like forever.  By this time the conditions were brutal, it was cold and the winds were heavy and seemed to be always coming right at you head on.  There comes a time in every race where you just want to be done and today this section was it.  I was so sick of the wind, the cold, and the turns that I only wanted to finish and be inside the nice warm field house to receive my “finishers medal and my new PR!

Running unique race distances is fun, entertaining and an instant PR. I know a few people who make it a point to search out and find these gems. Some events have unique distances:

Round the Bays Run, Auckland, New Zealand is 8.4 kilometers, Link here.
Falmouth Road Race, Falmouth, Cape Cod is 7.1 miles, Link here.
City to Surf, Sydney, Australia is 14k, Link here.
Great Aloha Run, Honolulu, Hawaii is 8.15 miles, Link here.
Charleston Distance Run, Charleston, West Virginia is 15 miles, Link here.
Marine Corp 17.75k, Prince William Forest Park, VA, Link here.
Uwharrie Mountain Run, 8, 20 or 40 miles, Ophir, NC, Link here.

Just to name a few. Looking to spice up your running log entries, looking for a unique distance no one else in your running circle has run or an instant PR? Go out and run an race with a unique distance.

What unique distance races have you run, post a comment and tell us about them.

Time away from running – Recovery, Achilles, Injury, Forward Progress, Healing

Time away from running proves to me…

#1  I need the routine that running provides.

#2  I keep a better watch on my diet/healthly eating when I’m running.

#3  I really miss the “Post Run” feeling after a good run.

#4  The body is a flickle thing.

#5  I gain weight just looking at food.

achilles( The Spot of The Pain)

It has been 23 days since my left achilles got a bit cranky during the 24 Hour Ultra Run (April 26, 2015) and it is just starting to feel like I can run again.  I need to run.

What has time away from running proved to you?  Post a comment and tell us about it.

The Art of Running – Steve Prefontaine, Pre, Stop Pre

Some stories are best told and heard a number of different ways.

During his brief 24-year lifespan, Steve Prefontaine grew from hometown hero, to record-setting college phenomenon, to internationally acclaimed Olympic track star. In a similar span of years since his death in 1975, Pre has become the stuff of enduring legend.

Run long enough, and you’ll eventually learn about the legend that was Steve Prefontaine. I’ve read a number of articles about the runner from the little town of Coos Bay, Oregon. I’ve watched two different movies (Prefontaine and Life Without Limits) about his life and visited a few web sites documenting his track exploits. I had thought the story of the rock star runner from the United States had grown cold. Then I was asked to review the graphic novel “The Art of Running” by Matthew Crehan, which details Pre’s extraordinary life.

Art of running cover

From Matthew Website: As Prefontaine always saw running as a work of art, his love of the sport is beautifully told through the graphic novel medium where the movement of running can be explored and detailed perfectly. Covering Pre early days in Coos Bay and attending the University of Oregon, to his visit to Munich for the 1972 Olympic Games, and his unfortunate and tragic death at the young age of 24.

When asked about The Art of Running project, the author Matthew said: “I wanted to show the sport of track and field as a real art form, as Prefontaine always thought of it, and give athletes a book that was something different but also inspiring.”

I found “The Art of Running” an outstanding read and a great media format to tell Pre’s life story to a new generation of runners. The brief and concise text provided the perfect story line to follow Prefontaines’s rise to track star glory. I found that Pre’s personality jumped off the pages and captured my attention. The powerful and dramatic illustrations drew me into the story, set the mood, and breathed new life into the legend. The graphic novel format provided an excellent canvass to re-tell this story This format is excellent for young readers and season runners who may have grown up during Pre’s rise to fame. I enjoyed the story, the rich illustrations and the format the material was presented in very much.

Art of running page 59

The novel will be launched to commemorate the 40th anniversary of Prefontaine’s death. I recommend it to all wanting to re-visit Pre’s life or for those who want to discover this running phenomenon for the first time.

You can order your very own copy of “The Art of Running” here and available May 30th on Kindle at and the Kindle store.

You can follow the artist Matthew Crehan on Twitter:

You can like the artists’ page on Facebook:

Running Questions – Running With Pain, Marathon, Ultrarunner, Racing, Training

Running Questions – Running with pain

running with pain

At mile 75 of a recent 24 hour run I was right on target for a 100 mile finish. Everything other than the weather was in my favor. What started off as a picture perfect day turned cold, wet and ugly when it began to rain a short 2 hours into our day. 17 hours later I was in the dark, soaked to the bone, muddy up to my knees, and on the far side of the course. Then things got worse. I felt a twinge on the backside of my left leg.

The sensation was not painful. The errant feeling got my attention more for its location then the degree of pain. The area of concern was located at the point where my left Achilles tendon connects with the back of my heel. By mile 78 the sensation was now a full time hitchhiker and although it was getting worse I was still able to run.

By mile 80 my stride was suffering, the pain was constant and very intense. My foot strike was all over the place as I tried to find an alternative way to land my foot that would not bring on the pain or aggravate it. My 100 mile goal was so close and yet so far. Reaching the starting line for another loop, 82.5 miles into the run with over 5 hours remaining I had to make a decision do I keep running or do I shut it down.

ice sleeves

I’ve been asked a number of different times/ways about the same topic. Do you run with pain? Or more to the point, how do you know when to stop running when something hurts?

Run long enough and sooner or later something is going to hurt. Pain in running comes from two (in my mind) different sources. The Good Pain and The Bad Pain.

The Good Pain:  The source of good pain comes from pushing your muscles to perform at new levels. Establishing a new long run distance or setting a new race PR. Asking your legs to do things they have never done before is painful. There is pain involved in running fast, and running long distances. To do these things you have to accept that pain is part of your running life. Pain is a part of expanding your limits. I categorize this as good pain. What makes this good pain vs. bad pain? If my leg turn-over, foot strike and stride do not change as a result of this pain. I consider this good pain. In a weird way the pain is the reward for my efforts.

The Bad Pain:  The source of bad pain comes from something in your gait, your normal running stride or foot strike going wrong; either from injury, over taxing your muscles or by a traumatic event i.e a slip, trip, or fall. This pain has to be dealt with.

Once bad pain has become part of your run, you have to figure out if this pain is temporary or more serve. You have to determine is this pain something you can run with or is it something more serious and you need to shut it down. I’m by no means a doctor, coach or expert, and I’m not giving medical advice. I’m simply sharing with you my rules on how I treat pain and how I make the decision to keep running or pack it in and go home.

Once I experience pain, I have two very simple questions I ask myself to decide if I should keep running.

Is the pain getting worse? If the pain does not get worse or if it tends to go away I’ll continue to run (assuming the answer to my second question is no.). I’ve had runs where a painful sensation will show up but I’m able to run in my normal stride, then the pain fades never to be heard from again. If the pain gets worse, its magnitude increases, or it changes from a dull sensation to a stabbing pain then I call it a day and pack it in.

Does it alter my stride, foot strike or does me cause me to compensate my leg turn over to deal with it?  If the answer is yes these questions, I shut it down, pack it up and live to run another day.

Above all if you have any questions on running with pain don’t get your advice from a blog, see your doctor.

Motivation – Become a Spartan, Run, Race, Fitness, Change Your Life

You get a sense of pride when you do great things…

WHEN you see your children do great things your heart explodes with pride and emotions.

1 year ago my daughter Jessica, by her own confession fell into the stay at home mommy fitness trap.


12 months ago Jessica was struggling with her weight, could not run a mile and was not fit.

365 days ago she took her life by the throat and said something to the effect, “This has got to change.”


But what is more important, Jessica did not just lose weight, she did not simply run a mile.

Jessica took back her life and became an athlete.  Anyone can simply lose weight…it happens everyday.

Jessica challenged her body, mind and soul to be a better person. She transformed her body into a strong, capable, and fit machine able to do more than simply moving from point A to point B. Jessica fought thru self doubt, she went to battle with fear and she defeated a world that tells you “you can’t”….Jessica became a role model for her two children, her husband, her friends and for me.


May 10, 2015 my daughter Jessica ran her first Spartan race, 12+ miles over 25 spartan obstacles and kicked its butt.


JESSICA is my Rock Star and Spartan 7467

My Very First Running, Racing Event – Not A Marathon or A Ultra Marathon

The very first running event I ever remember taking part in was a “shuttle run” in elementary school sometime between 1971 – 75. I don’t remember what year it was. Try as I might to link this with some other event in my early life I just can’t put a date stamp on it. If I had to guess I would say the year was 1975 and I was in the third grade.

Mckeanch(Mckean Elementary School)

What I do remember was that I was attending McKean Elementary school which was just down the street from our home. I assume to burn off some unwanted winter energy, the school held a spring track and field day. Somehow, I don’t remember how, I was signed up to run the shuttle run.

The shuttle run was a foot race where you ran 15 to 20 yards. Opposite the starting line on the floor was an eraser. When the whistle went off you ran as fast as you could torwards the eraser.  Then you stopped picked up said eraser and then sprinted back to the starting line, which now was the finishing line. Running this race has remained etched in my brain for over 40 years. Strange. I can still recall the feelings of nervousness before running that race. For competition you were pitted against another runner (classmate) in an elimination format. This was before the days of everyone getting a trophy, the faster runner moved forward.

shuttle_run(The Shuttle Run, as I remember it)

I also remember that I came in second. I don’t recall any feelings of disappointment, what has remained with me all these years is how happy I felt when I recieved the 2nd place blue ribbon.  I could not wait to get home and place that blue ribbon on the refrigerator for my whole family to see. I was so proud, that event left me thinking that maybe I was destined for the Olympics.

brian mckean(Wow, Time Flies…)

I wish I had some pictures to go along with this post…the best I can do is one of me from around the same time period.  There were other running related events as a kid. The big race at the school bus stop, 2nd place in a JV track meet and blistering the 40 yard dash in football camp.  My running career took some big detours along my lifes path, but I still look back on that first running event with found reflections. I didn’t win. I didn’t make a run for the Olympics. I found running again later in life, but that event will forever hold a special place in my life’s story.

How about you, what was the very first running event you took place in? Post a comment and tell us about it.

A Weekend Without A Long Run, Marathon, Ultra Marathon, Training or Running

A weekend without running, what do I do?

UPDATE: It’s two weekends since the 24 hour run and my achilles is feeling better but still on the recovery wagon, so what to do with a second weekend with no running….


Add some additional storage in the garage…

Weekend #1 without running: Work on some projects: I added a “two in one gate” to make our deck safe and secure for our puppies.


Spend time with new friends: If you don’t have a house on the lake, make friends with new neighbors who have a house on the lake. We met a bunch of nice folks. Congrats Kris and Wally on your retirement and 34th anniversary celebration.  We hope to hangout with you more in the future!


Play kissy face with your wife: Never gets old, and watch Star Wars!

kissyfaceAnd go fishing…Michele and I caught some nice Bluegills, a few black crappie, some white perch and one cat fish.


And in the spirit of the vacation commercials, “Just one more day” I took just one more day and went fishing again.



 6 nice Bass, and a lot of fun

 Just one more day

I enjoyed my weekend off my feet but I’m also looking forward to getting back after it.  I’m a runner, it’s what I do….I run. My achilles feels better but not yet ready to get back on the road. I hope it won’t be too long back to recovery mode.  Enjoy your running time and your off time!