Review: Saucony Ignite LT Bra

If you do not wear sports bras, or are one of those awesome ladies who can get away with wearing a $15 sports bra from Target or wherever, this review is not for you. (I mean, you can read it; it just probably won't be all that informative.)

A few weeks back I broke one of my own cardinal rules about buying running gear (there really aren't that many, actually) and bought a sports bra online that I had not tried on IRL. (That means "in real life," btw. I learned that from teenagers when I was a teacher.) But you know how it is. It's late, you're chilling with a glass of red, reading the interwebs, and what do you spy but the hot-looking Saucony Ignite LT sports bra, which TOTALLY matches those shorts that you had to get in black and pink, because it was the only color they had. (Don't ask me why I've started caring about that stuff lately. I can't explain it.)

I didn't expect that it would be as epically awesome as my Moving Comfort Alexis ones (which are basically perfect in every way), but I thought, hey, it's Saucony, and they generally make pretty decent stuff. Plus it was on sale (maybe $25ish instead of the usually $35ish?), so done.

Honestly, I should have known better as soon as I put it on & did a little experimental bouncing. I should've taken it right off, packaged it back up, and returned it. But my optimism got the best of me, so I thought, "I'll just head out on a short little run with it. Maybe it'll be fine."

No. No, it was very very very NOT fine at all. It is not, as the site advertises, "built for speed" unless you are the type of lady for whom a sports bra is really just a formality anyway. (Or your speed is walking.) I felt like it was barely there at all, and while there are maybe items in life where this is desirable, a running bra is not one of them for gals who sport C cups.

This girl has significantly smaller boobs than me, but it gives you an idea of how the higher neckline looks.

So, having cut the tags off and sweated it all up, I relegated this (admittedly attractive) bra to my collection of medium-impact ones I wear to karate. (Even medium-impact is probably kind of generous, but karate typically doesn't involve a ton of rapid bouncing up and down, so it's not really that big of a deal.) I will say that I'm a fan of the high-cut neckline, something I wish more companies would add. In general I prefer a sports bra that fits more like a midriff / crop top or somewhere between a bra and a tank. (This is the one complaint I have about my MC bras--for all that they lock shit down like none other, they are kind of skimpy-looking.)

So. If you like the colors & the high neckline & can get away with running in whatever, maybe this bra is for you. But it is NOT a functional running bra for anyone with an even remotely large chest.

The Silver Lining

Today is Friday, and I haven't run since an easy five on Tuesday evening.

On Wednesday night I strained my right hamstring at karate (while gently stretching, just so we're clear about where this injury falls on the coolness spectrum), and have been unable to jog even a few strides down the hallway without a pretty significant amount of pain ever since. I'm walking a little funny, too. Not full-on limping, but enough that I can tell the difference.

If you've never had one, hamstring injuries are teh suck. You always seem to get them for stupid reasons, they're incredibly easy to aggravate, and they take forever to heal. I will be the first to admit that with the exception of ab stuff & push-ups (which we do regularly at karate), I've been somewhat derelict about strength work as of late, so in a way I feel like I kind of can't complain.

Going on my 3rd day of no running, you might think I'm turning into a crazy, anxious wreck over here the way I did a couple of weekends ago when I got 27 miles behind, but for whatever reason, I feel surprisingly chill and calm about it. I think it's probably because I truly cannot do anything about it except leave it alone and let it heal. It's not a matter of getting up earlier, or planning ahead better, or prioritizing differently, which is the kind of failure that tends to set of my mental pity parties. Also, it's not like it's a stress fracture or something like that that's going to interrupt my training for weeks on end. It's just a stupid little minor injury that's just bad enough that I can't run through it, the kind of thing that happens to the best of us (not that I'm counting myself among the best of us) from time to time for no good reason.

Instead, I've found myself making the best of it by using the time I would've been running to catch up on all kinds of things that often tend to get neglected. Blogging, for example. Cleaning the bathroom. Organizing my closest. A few other projects I keep talking up and not doing anything about. And that's actually been really nice.

Which is not to say I'm not *really* looking forward to the damn thing getting better so I can get back to business; I am not trying to have another ten mile week, here. But it's good to find that I won't necessarily fall completely apart emotionally if I can't run for a few days in any & all situations.

I am also reminded lately that, even on my least inspiring weeks, I still have the time, money, support, health, strength, & circumstances to train for & run a marathon. Which probably puts me around the top 5% of the US population in terms of how fortunate I am. And that is an important thing to remember.

CIM Week 4 of 14: Hellz to the Yeah

This week in "Breathtaking Places to Run in San Francisco": Ocean Beach

On Sunday I needed to run 16-17 miles. Considering that I didn't run my scheduled 15 last Sunday, I decided that 16 was plenty to be getting on with.

Some things I have learned about myself over the years are that 1) I don't like running in the morning, 2) I hate long runs, and 3) I am really, REALLY good at procrastinating. Basically what this means is that I often have to trick or goad myself into getting the long runs done. One of the best tricks I know is committing to run with another person at a specific time, so I made a date to run with Kimra that morning around 7:30. (This was also awesome because I've been reading her blog for a while now but never actually met her. So yay!)

Despite the fact that I was at a ridiculous dinner party Saturday night & didn't get in bed until 12:30, I woke up at 7 feeling surprisingly alert and rested. Which lasted right up until I left the house & started jogging towards Kimra's place. My legs felt totally dead and incapable of holding anything like good form. After a rather trying 9:49 first mile, I was not certain how I was going to make it to 16, but I was pretty sure I could get to Kimra's plus the eight or so that she was planning on. So I figured I'd just focus on that for a while. (Another good trick I've learned for when I feel shitty at the start of a run is to say, Why don't you just run x miles & we'll re-evaluate then. By the time I get to mile x, I usually feel a lot better & have no problem finishing the rest.)

We ran through Golden Gate Park down to Ocean Beach, chatting about the intricacies of San Francisco real estate & tenant law & the challenges of international racing. (She's running the Berlin Marathon this Sunday.) This was one of those runs where the miles just seemed to tick away without my even noticing. Every time my Garmin beeped, I was like, "Already? Didn't we just finish a mile?" By the time we were on our way back through the park uphill, my legs had warmed up and I was feeling as if I could've run for miles and miles. I couldn't believe I was already over halfway done.

When Kimra hit her eight I dropped her off at a Muni stop and headed back towards home, throwing in one more short loop of the east end of the park. My legs still felt good, so I decided to experiment with a few miles at what I am kinda-sorta-vaguely trying to halfway convince myself should be my marathon goal pace.

While yes, it took effort, and I was kind of tired, I was still pretty surprised at how (relatively) easy it was to hold that pace. I'm not 100% positive I could've done it for 10 more miles, but it still felt really good to get a feel for that pace on tired(ish) legs.

Sunday's long run topped off a fantastic week, running wise:

Grand Total: 40.8 miles

* 35.3 easy
* 4 tempo
* 1.5 speed

Monday: 5 easy. This run was not planned, but after not getting to run the previous Friday, Saturday, or Sunday, I really needed to get a few in for the sake of the safety & well-being of those around me my mental health.

Tuesday: Track workout - 6 x 400m repeats w/ 1:40 jog recovery (5.5 including warm up & cool down). A little embarrassing, perhaps, but done, consistent, and even slightly under pace.

Wednesday: Went to another karate testing, but was kind of feeling sick at my stomach so didn't actually participate. So for all intents & purposes this ended up being a rest day.

Thursday: 6.3 easy. Five on the schedule, but I felt good & wanted to take a crack at my usual loop to the Panhandle & back. Again, not feeling epically trashed after = a good run.

Friday: 2 wu + 2 @ 7:30, 2:00 jog recovery, 2 @ 7:30 + 1.8 cd = 8 total. Given how I've been feeling lately, I was just happy to get all the miles in & hit the right paces. No, those 7:30s don't feel as easy as they should yet, but they didn't kill me either, and my legs held up through the whole run & I didn't feel like death after, so win.

Saturday: Five easy scheduled, but my hip flexor was feeling a bit tweaky & I really didn't want to risk aggravating it before my long run. Since I'd banked an unscheduled easy five on Monday, I called this a fair trade.

Sunday: 16 long.

And week 5 is already moving right along. I wasn't sore on Monday despite Sunday being the farthest I've run since CIM '11, but my lower legs have been kind of achey, so I'm trying to just be kind to them & not demand too much as I'm getting back into "serious" (for me) mileage, outside of running & karate.

The One Where I Use Google Image Search (And Embarrass Myself At The Track)

...But, y'know. In a fun, light-hearted way.

My new dynamic stretches. Just kidding, this is what you get when you google "lighthearted."

It's a little less fresh now, so I can be lighthearted about it.

I doubt I will ever be what I think of as a real endurance runner, ie someone who revels in long runs, pulls 15+ miles multiple times a week, races in the 18-20-26+ range semi-regularly, etc. The truth is I kind of feel like a poser when I do, and honestly if I do these things even a little bit good by any standard, I'm pretty proud of myself. I started out as a sprinter, still love track workouts, and run 5Ks & 10Ks as my "A" races fairly often. When I don't knock the long runs out of the park, I can always console myself with the fact that I keep up a pretty darn respectable schedule of speed workouts.

Well--kept up, that is. To wit:

April track workout: 4 x 1.5 miles @ 10K pace - BOOM. Done.

September track workout: 2 x 1.5 miles @ 10K pace - Uuuuuuggggghhhhh.......

April track workout: 5 x 1 mile @ 8K pace - Nothing but win.

September track workout: 1 mile @ 10K pace + 2 x 800 @ 5K pace + 1 mile @ 10K pace - This suuuuuucks.

April track workout: 12 x 400m @ 1:30 each, 1:00 recovery - OWNED IT.

September track workout: 6 x 400m @ 1:40 each, 1:40 recovery - I think I'm about to throw up.

I'm over trying to figure out how I backslid so far, so fast, even after keeping up a reasonable number of miles in July. It doesn't matter. All that matters now is that when I look at my assigned track workouts now, I've learned to ignore the voice in my head going, "Phhhhhbbbbttt! Kid stuff!" and instead tell myself, "Why don't you just start with what's written & see how that goes before you get too hoity-toity about it."

This is what 'hoity toity' gets you.

Seriously. Although I did have a better track workout this week than I have been in terms of how my legs felt during & after, by the 5th of those 6 four hundreds, I really was legitimately worried about barfing on the track. (This is kind of a trend with me lately.)

Le Splits:

1 - 1:32
2 - 1:35
3 - 1:35
4 - 1:35
5 - 1:34
6 - 1:35

I may not be as fast as I was earlier this year, but at least I've still got consistency going for me.

I also have to keep reminding myself that this is marathon training, after all, which is fundamentally different from my usual mode in that the main focus is on keeping up a brisk-but-not-stupid pace over several hours (I think this is usually what people mean by "strength") and not 'speed' in the sense of intervals.

On the awesome side of things, I ran the entire thing (warm-up, cool down, & all) in a NEUTRAL SHOE with no ill effects:

Bonus points if you can name the shoe without doing an image search for 'brooks shoe neutral.'

I probably will have more to say about this later, but just know it is a BIG. FREAKING. DEAL.

In closing, I leave you with this picture of a man in a hamburger bed.

This picture is pure awesome, because it involves both a) a delicious thing I had for dinner, and b) a place that (as you may have guessed from this post) I have not been spending near enough time lately.

CIM Week 3 of 14: Just One of Those Weeks

You have no idea how many sappy relationship quotes come up if you google the phrase 'move on.' Lord.

Just to clarify, Week 3 for me was LAST week - 9/10-9/16. I waited a few days to post it because it started out really, really dark & whiny & negative, and if there is one thing I've learned in my adult life it's that strong feelings can make regrettable actions seem TOTALLY legit at the time. And let me tell you, I have done you a great, great service by revising this one a bit first. You're welcome.

In general, I'm not a super emotional person and have a pretty easy time staying on an even keel, but this last weekend has really, really tested me on that. Here's how the week was supposed to go:

Monday: karate + strength work.

Tuesday: Track workout - 1.5 wu + 1600m @ 10K pace + 2 x 800 @ 5K pace + 1.5 cd.

Wednesday: karate + strength work.

Thursday: 6 miles easy.

Friday: Tempo run - 1.5 wu + 2 @ 8:14/mile + 1@ 7:29/mile + 1.5 cd.

Saturday: 5 miles easy.

Sunday: 15 long.

Here's how it actually went:

Monday: karate + strength work.

Tuesday: 1.5 wu + 1600m @ 10K pace + 2 x 800 @ 5K pace + 1.5 cd.

Wednesday: karate + strength work. Testing, so no class for the rest of us.

Thursday: 6 easy. 4 easy. Do you ever have those days where you set out to run a distance you have run like a billion times before in your life and your body spontaneously forgets how to do it? No idea why, but my legs were absolutely dead from the outset. Four miles is really the shortest distance I ever run, but for a while I was really doubting I would make it to two before turning around. Not good for my self-confidence.

Friday: 1.5 wu + 2 @ 8:14/mile + 1@ 7:29/mile + 1.5 cd. Some dear friends of mine were getting married Saturday, and the consequence of my dutifully getting in my runs and cross-training pretty much unfailingly for a solid two weeks was realizing as I was leaving work Friday that I hadn't figured out what I was wearing. At this point I had about two usable hours left in my day & I spent them shopping for something vaguely presentable to wear to the wedding. It was 10 by the time I got home. I've run at that hour in SF on a weekend night before, & the experience was unpleasant enough that I just couldn't muster the enthusiasm. "I'll just do this one tomorrow instead of the easy five," I told myself, clearly without giving any thought whatsoever to the next day's agenda.

Saturday: 5 easy 1.5 wu + 2 @ 8:14/mile + 1@ 7:29/mile + 1.5 cd. Crazily prepare for wedding. Did I mention Don & I were bar tending? We were bar tending (which was great fun), so there was prep work for that in addition to the usual wedding preparation instead of running. I could sort of emotionally cope with that except that a little part of me kept saying, "If you'd really wanted to run, if it had really been a priority, you could've gotten up super early & done it then." Which is completely true. So that sucked.

Sunday: 15 long. If you're ever asked to bar tend at a late afternoon / evening / night event, make note of the following. First, you might think you'd end up drinking a lot if you were behind the bar all night, but it turns out that you're actually too busy to drink more than a moderate amount. Second, because you're behind the bar and not near food, you may find yourself going many hours without eating. By the time I realized my mistake (say, 1 am), it was too late. It turns out yogurt & granola + half a turkey sandwich + even a very reasonable amount of cocktails / wine / champagne = a very, very, VERY unhappy Sunday morning. Physically, for obvious reasons, and emotionally because I'd been working so hard to get those runs in, day in and day out, and there I was about to go from 12 miles behind for the week to 27. It took me about six hours to fully accept that, no, no running was going to happen today and I was doing well to keep solid food down by dinner time.

So I finished the week with a whopping 10.75 miles. Ouch.

A particular strength of mine is doing some real analysis when something doesn't go the way I plan. I try to go back and dissect exactly what happened, and why, and what the consequences are, and how I can mitigate them, and how I can prevent the same thing from happening again.

It may shock (SHOCK!) you to know that this can also be a problem when it goes on for too long. This is something I've had to work at a lot in my adult life -- at a certain point, you've done all the processing that can possibly be constructive in any way and you just have to freaking let it go. It's a thing. It happened. It's done. You can't change it. Move on.

Here's the conversation that played in my head for days afterward:

Irrational brain: But, but, BUT! But MARATHON! And long runs! And how lame I am, and how much I suck!

Rational brain: Let. It. Go. Do better next week.

[Repeat x a bajillion]

So I've been getting there.

Monday is normally my rest day, but since I skipped 3 days of running including a couple of big ones, and we were going to a party that night and not karate, I really wanted to get a short run in beforehand. But I left work late, and traffic sucked, and by the time I got home I just didn't think there was any way I could fit it in.

Friends, this was just about as much I could take, emotionally. Thankfully Don came home soon after that and listened to me blubber on and on about my running problems and what a lazy slob I felt like and how there was just never enough time for anything. And his response was more or less, "I think it will be in the best interest of everyone's well-being and enjoyment if you go for a short run and come late to the party."

Seriously, at that moment I could have wept for joy.

Instead, I ran five miles, then went to a party where everyone kept asking me if I had a good run and admired how serious and disciplined I was, the irony of which did not escape me and almost made me snarf wine.

Is there a moral here? I don't really know. All I really know, in fact, is that I've been trying for five days now to make this post even remotely coherent. I'm not sure how much I've succeeded or failed, but I DO know I really just can't stand looking at it in the "drafts" folder anymore, and Week 4 will be over before you know it, so here you go. I hope your week was better than mine. ;)

It Slices!! It Dices!!

Let's talk about text books for a moment.

Remember those days, when you would hoof it over to the campus book store in September or January, hold your nose, & hand over your credit card in exchange for the privilege of hauling home 50 pounds and $500 worth of paper and cardboard? Or, alternatively, scouring the internet/campus paper for used but serviceable versions of the same in hopes of saving yourself $100 or so?

You may have also had the unfortunate experience of arranging to buy used off a friend the five-and-a-half-pound Calc book going for $160 new, only to find at the beginning of the semester that a new edition has been released and you will now have the privilege of paying nearly $200 for that book alone.

This particular situation used to piss me off to no end. Just what, you may rightly ask, makes edition 712 so much better than edition 711?

NEW COLORS!!

MOAR PICTURES!!

A SPECIAL SECTION ON HOW TO USE YOUR GRAPHING CALCULATOR!!

AN EXTRA APPENDIX ON STUDY SKILLS!!

SEVEN NEW PROBLEMS IN EACH CHAPTER!!

UPDATED POP CULTURE REFERENCES IN WORD PROBLEMS!!

Seriously?

You know what this is textbook publishing industry code for? "Hey peeps! The market is completely glutted with the thousands of perfectly serviceable calculus textbooks we sold two years ago, so no one is buying new ones. Brooks Cole gotta get paid, son! So here's essentially the same book covering the exact same content with seven new pictures and a new cover slapped onto it. Enjoy!"

When it comes to some fields of study, I get why new versions need to be released every couple of years. Technology, for instance. Some of the sciences. Modern history. But guys, basic calculus hasn't changed significantly in half a millennium. That's kind of how basic math works. I can see updating a book's look every ten years or so, maybe (I mean, I don't want a math book with that weird seventies font all over it) and using that opportunity to say "You know, I bet we can streamline this chapter a little" or "People are teaching this content more in this order lately" or whatever. But dudes. Releasing a new version every two years in a field where the content does not change is just a little too blatant in the "squeeze every nickel" department.

Here's the other hard thing about textbooks in subjects like calculus. Because the material has been exactly the same for hundreds and hundreds of years, and hundreds and hundreds of books on the subject have been written by hundreds and hundreds of people, textbook companies are left with precious little ground upon which to compete with each other. I mean, it's not like you can be all, "ooooOOOOoooh, we added this extra-special topic that no other book has!" Because if it's part of calculus, it's in all the other books already.

And that's what leads them to advertising the rockin' CD-ROM, the super-essential section on study skills, and all the OMG AWESOME NEW COLORS & PICTURES!!1!

So what does all that have to do with running? Mainly because that's the way I feel every time I see an ad for a new model of running shoe. Take a couple of weeks ago, for example, when I spotted a post from Brooks inviting me to "get a sneak peak at the Adrenaline 13!"

Um, what? Didn't the Adrenaline 12 just come out? I haven't even worn my pair long enough to review it. I still have 11's in the rotation, for gods' sakes!

It's shoe model whiplash, people.

Still, I read on. So what's new and exciting for the Adrenaline 13?

GROOVES!! ALL KINDS OF GROOVES!! OMNI GROOVES!! OMEGA GROOVES!! GROOVES GROOVES GROOVES!!

Also something called "Flextra." And don't forget the OMG AWESOME NEW COLORS!!

It sounds like all of this (except the new colors) is supposed to help make the shoe more flexible. Which...I don't know. If you are someone who is concerned with how flexible your running shoes are, I don't see you looking to Adrenalines to fit that bill. (It is a stability shoe, after all.) I'm currently trying to work my way out of stability shoes & into more flexible ones, so in order to keep from wrecking my feet, I'm mostly alternating between the solid, stable Adrenalines & my more flexible Saucony Mirages & Newton Motions. And as far as I understand, the heel drop is going to remain pretty significant, and given that, frankly I don't much see the point of making the shoe more flexible.

I mean, I could be wrong. I'm willing to give it a try. But I cringe a little bit every time I hear some new high-tech-sounding buzz word come out of a shoe company.

Back when Brooks announced plans to scrap the Launch, Becki at The Middle Miles wrote this paragraph:

Don't get me wrong, I understand that the industry has to progress. I'm really glad that our choices today are a little more modern than the Onitsuka Tiger, Nike Daybreak, and Brooks Chariot. But I've also worked as an engineer, and I've seen the effects of overengineering a product. The beauty of the Launch is its simplicity. Not every shoe needs a laundry list of technology...it just needs to work.

That pretty much sums up my feelings on the subject of running shoes (and Calculus textbooks, for that matter). It's hard for me to really believe that changes on this level really make all that much of a difference. Instead, what it actually does is cause those of us who adored the shoe just the way it was to gnash our teeth and rent our garments when we find out we can't get it anymore and are back at square one. Like Becki, I agree that our favorite models should be updated when there have been significant improvements in our understanding of running mechanics or in the quality of available materials. But do we really need a new Brooks Adrenaline every year or two? Is the nascent 12, which I've barely had a chance to break in properly, already that woefully outdated? Is it too much to ask that you give me the opportunity to really fall in love with a shoe and build a long-term relationship with it before you yank it out of my hands and say, "Here, this one is mostly the same, except for how it's not. Have that!"

I wish I were less cynical about these types of things, but as with the Calculus books, yanking a perfectly comfortable, perfectly functional shoe in order to replace it with a mostly-the-same-but-flashier-and-pricier version with a bunch of new high-tech-sounding pseudo-jargon attached to it kind of smells like a company prioritizing making a buck over meeting the needs of its customers. Sigh.

CIM Week 2 of 14: How Did It Take Me Four Years To Do This?!?

*Gorgeous* bridge shot courtesy of Kristin. :)

For my long run last Sunday (which I was nervous about, given how last week's attempted long run worked out), Kristin took me across the Golden Gate Bridge for the first time. This was notable as I've lived in fair SF for four years now and have never been up there on foot (WHAT!?!). Basically I've been like, "Oh, I should really run the bridge sometime," but because I can do it more or less whenever, I've never *actually* done it. Our plan was to start at the Ferry Building & get in 13-14, which, Kristin informed me, would most likely take us over the bridge.

I'd brought a jacket because I'm used to it being sort of windy and miserable out on the waterfront, but as soon as I got off the BART at Embarcadero Station, it was immediately clear that I wouldn't be needing it. What a gorgeous, perfect day! It was sixties, sunny, & with a light breeze most of the way, which afforded us fantastic views like the one above.

By the time we were on our way back to the Ferry Building, it did start to feel pretty warm which made the last few miles kind of tough. I just kept telling myself that it was no worse than the last few miles of a marathon, and really, that's half the point of long runs, right?

Sure, I was tired and had a few achey spots in my legs & feet, but overall I felt HEAPS better than I have on my shorter runs recently. I think I'm probably finally really recovered from Santa Rosa and also gradually getting back into somewhat decent shape. My calf-Achilles complex (that is a fancy term I learned from this blog - perhaps somewhat more scientific than 'calf-chilles') seems to be getting stronger, by which I mean it (they?) isn't (aren't?) screaming bloody murder at me every time by mile 2. Today my legs actually felt pretty good the whole way, which is a big, BIG improvement.

In a relative sense, this was a big week for me -- my highest mileage week since May. Sure, it was a little depressing to realize that, but hey! Progress.

Grand Total: 38

* 31 easy 
* 5 tempo
* 2 speed/intervals

Monday: Karate + strength work

Tuesday: Strength work + speed -- 2 wu + 2 x (1200m @ 10K pace + 400m easy) + 2 cd = 6. My first track workout in something like six weeks. It went about as well as you might expect.

Wednesday: Karate + strength work

Thursday: Strength work + 5 easy. This was the first run I've had in a while that didn't outright suck. It wasn't great, but say 6 out of 10.

Friday: Tempo -- 2 wu + 2 x (10:00 @ 7:56 + 10:00 @ 8:14) + 1 cd = 8. This run was weird in ways I can't explain very well. The whole thing felt hard, but at the same time I had a hard time not going too fast. Also, the difference in terms of effort between 7:56 & 8:14 seemed almost negligible. I think my averages were in the right spots, but I was pretty inconsistent the whole time. Not a pleasant run, but I got it done.

Saturday: 5 easy. If most of my runs lately have been 4 out of 10, and the easy 5 on Thursday was 6 out of 10, this one was maybe a 5.5. Once again, I was just glad to have it in the books.

Sunday: 14 easy.

Next week should be more or less the same in terms of mileage--more speed, more tempo, a few easy runs, & a 15 miler on Sunday.