For Whom the Dogs Bark

75F, 100% and calm.  Lightning in the south but it didn't approach.  8.05 miles at 9:30 to 9:40 pace, 140 bpm, 145 max.  Garmin went out again after mile 5, so some of this is guesswork, but it is pretty close.  Sore throat and related symptoms have abated, not entirely gone but they probably will be soon -- as further evidence, my resting heart rate was down to 152 prior to running, it has been 157 to 162 for a week or two now.  Legs felt much better this morning, object was just to stay active.

I am floored by the SGM weather forecast this morning.  If current projections hold, the finish line will be at or under 60F, with an 8 mph tailwind.  By far the best conditions I have run in, too bad I'm not in shape for a PR.  Just shows how difficult it is to get everything lined up perfectly for a single race.  The downside of temperatures that cool is that the start line is projected at about 30F minus wind chill, almost too cold to run well.  I think I am going to take a sleeping bag with me on the bus, and I will probably wear long sleeves, gloves and a beanie.  No long pants though, that just won't work.

76F, 100% (which means 76 DP) and calm, still summer conditions here, though I no longer care.  My Garmin is totally AWOL, it will be useless for this weekend. I'm going to send it in for repair today I think, should get it back by the time I need it post-SGM.  But I did try to keep the device going long enough to get some paces.  I was trying to run by feel at what I thought I could sustain through the marathon distance; as best I can I was at about 8:45/mile, give or take.  That should translate well to more favorable conditions this weekend, might even be able to average 8:15 to 8:30 for the actual race, but not going to push it, at least on the first half.  Was able to get my heart rate at the end of the run, showed 156, good news.  Sore throat symptoms almost entirely gone.  Left leg/hip still bothering me -- if I crash and burn that is the most likely culprit.

Temps about the same as always, didn't check it though.  Went out without watch or HRM and ran 3.5 at about 9:00 to 9:20 pace, then ran sprints, topped off with an all-out sprint to the house and began carb-loading.  I don't see how anybody can ingest 700 grams of carbs, I was done at 350, probably won't eat for a month now.

It was a great day, textbook fast-time running conditions and I beat my A goal by 11 minutes.  BQ by more than 5 minutes for my current age group as well as a Monday qualifier for my new age group in 2015.  Can't believe my age group placing, it is a guess but I saw the sheet in the runners area and it cut off at 45th place, which was a 3:33.  Don't have splits, but I remember seeing about 1:57 on the clock at the half, which means 1:54 chip time, which means 1:40 on the second half (my 4th-fastest half marathon time), possibly a 14-minute negative split.  Couldn't be happier, the running gods owed me one.  Here is the rest of the report, with updated offical statistics.  Sorry for the length, it's for my own records:

Traveled to St. George with my son Austin.  Got him to come on the promise that we would do a show on Saturday night in Vegas, last minute plane ticket was expensive but worth it.  Made the expo but got skunked on the drawing at the SGM booth.  My bib number was 1267, second fastest non-elite line -- I wondered what time I could have possibly written down in my registration to get a bib number that low.  I was embarrassed but not enough to ask for a higher number.  The hotel was happy to cancel my reservation for the second night, but insisted that I be out at noon.  Ordinarily, they said, there would be some flexibility but not this time, because of the marathon.  Isn’t that backwards?  I was put out, but I carb loaded at a local Italian place, bought a bagel and banana and went to bed at a reasonable hour.

Slept OK for 5 hours, ate half a bagel and the banana, then caught what looked like the first bus at about 4:10, intending to sleep at the start line.  I brought a down bag and three layers of clothing.  But everything was fenced off, couldn’t get out into the trees.  Bedded down behind the PoPs, pretty comfortable in the grass, not much wind.  Then I texted my brother-in-law Byron and he was already set up behind the fire truck, so I moved over there.  The ground was colder and the wind was cutting through the bag and all my layers.  But it was still better than moving around in the cold or shivering at the fire pits and using up energy.  I was starting to feel my flu symptoms return from earlier in the week.  With 40 minutes to go I got in line for the PoP and met a guy my age from S. Jordan who was running his 27th St. George.  Finished with 5 minutes to go, hurried back to the fire truck and woke up Byron, who was somehow relaxed enough to sleep.  Hurried and packed my stuff, and took off all warm clothing except my beanie and gloves.  But with my frozen hands I couldn’t get my down bag back into the stuff sack, then tried to cram it all into the drop bag and the top ripped.  Took it all to the truck anyway, they threw it in and in the pandemonium I could see my bag spilling out.  The horn had already sounded, so I decided to worry about everything later, though I was glad I had left the cell phone on in case I had to call it.  I worked around the fence and was immediately in the shuffle to the start line.

I brought ibuprofen because of my injured left hip, was quite worried that it would go squirrely on me and I wouldn’t be able to finish.  Took 200 mg at mile 3 or 4 (dry swallow but I got it down) when my hip started to bother me on some of the initial rollers, and then a precautionary one again at mile 11.  Stopped for Gatorade at miles 5, 15 and 21, two healthy swigs each time, no other liquids.  Ate two pickle slices going up the hill at mile 18 when my right ham started to feel tight; it went away almost immediately.  I had tissue in case I needed to make a detour into the trees instead of waiting in line, but never quite reached that point.  That was it, I travelled light of stomach and light of pockets.

I ran very slowly to start, but felt better immediately upon crossing the start line, it felt great to be finally moving.  I was now doing something familiar.  I heard somebody talking and it appeared that my offset from the gun was somewhere between 3:00 and 3:30.  Everything except my frozen toes felt fine, and they were OK as well after two miles.

I also ran without a watch, as I have been threatening to do.  Didn’t even pack one.  My Garmin has cratered and I haven’t fixed it yet.  This was a non-crucial race in terms of condition level and BQ potential, so I took the opportunity to see what would happen running by feel, rather than borrowing a watch, buying a cheap lap timer, or resorting to number of available options.  Shortly after the start I heard a pacer talking and looked back to see balloons and a 3:45 sign.  They passed me in the first mile or two.  I thought it might be a good goal to keep him in my sights.  I stayed close until the bottom of Veyo, where he announced that his overall pace goal was 8:32, and that he had banked a minute for the trip up the hill.  I was thinking that wasn’t a good idea, everybody knows you don’t bank time on this course.  But I couldn’t criticize him too much, since 3:45 was my A goal and yet there I was right there with him.  They got pretty far ahead of me going up the hill, which I ran very, very slowly on the steep part, but they were never out of sight.  I was trying to do math in my head to figure out how fast I was going, but I couldn’t catch all the mile markers and clocks, plus I could never remember the previous reading by the time I got to the next one.  But it seemed I was comfortably below 9:00 and the proximity of the pacer seemed to confirm that, assuming he was running accurately.

At the bottom of Veyo I wondered what my heart rate was and decided on 143.  I was barely working.  Picked it up slightly at the top at mile 9 for the remaining lesser climb into the half.  The 3:45 group was a couple of minutes ahead at the half, which I was happy with.  But I figured he would pick it up so I did too.  After mile 14 the course drops off the face of the earth.  I was careful to land almost completely forefoot, avoiding all heel contact if possible in order to preserve my left hip.  By mile 15 The Pacer was a little closer and I decided it was time to gamble; I closed the gap, catching him at mile 16.  He was still close enough at 16.2 that I heard his dramatic announcement of 10 miles to go, if you’re on this course to begin with then you can certainly run 10 more miles.  Have heard all of that before, but honestly, this thing was speeding by, no mental torture at all.

But I did take the opportunity to speed up again, resolving to keep him behind me as long as possible.  I figured the deeper into the race I was before he caught me, the closer I would be to 3:45 and the further away from missing a 3:55 qualifying time.  I sped up further at mile 19 or so after cresting the last hill, still felt OK, still slapping palms and thanking the spectators, my family, all my friends, the Academy, etc.  Kept looking for the 3:40 pacer whenever I had a good view down the course, but I never found him/her because, as I found out later, he/she didn’t exist.  They were pacing only in 10 minute increments, not 5.  I was chasing a phantom.

I continued to feel good, slapping palms all the way through mile 23, when I decided to speed up one last time for the final 5K.  I had been passing runners 2 or 3 at a time since the half, now I was doing it 4 or 5 at a time; I realized later it was not because I was fast, but because everybody else my speed was already done.  Couldn’t do much math until I saw the clock at mile 24 and counting backwards I realized I was almost a lock to break 3:40 if I could maintain any reasonable pace, which got me pretty excited.  I really put it down then, but despite all this "acceleration", my average pace for the last 10K was actually a little bit slower than for the third 10K (see below).  Started pumping my fist at every band I passed, and exhibiting other unsportsmanlike and juvenile conduct.  A brief moment of overwhelming exhaustion at 24.5, but then I passed another band somewhere in there and I was good to the finish. Loved those bands today.  My son Clint tracked me online, and is showing these splits at all the mats on the course:

10K:  8:33/mile

13.1:  1:53:36; 8:40/mile cumulative, 8:46/mile for segment

30K:    2:36:35; 8:20/mile cumulative, 7:38/mile for segment

42.2K: 3:34:04, 8:10/mile cumulative, 7:42/mile for segment

The clock at the finish line said 3:37 and some change, and I knew I had almost certainly broken 3:35, negative split of 13:06, not 14 like I originally thought.  I over-celebrated crossing the mat, then bent over and cried for a minute.  I’m a sensitive guy.  I came within three and a half minutes of my PR yet I felt more like I had run a vigorous 20-miler.  I was looking for food instead of a place to throw up.  Found Austin, then lost him.  Went to the drop bag and found that all of the contents had survived, including my cell phone.  Hooked up with Austin, walked 6 blocks to the car, drove to the hotel, showered and checked out at 11:58, that was the closest call of the day.  Large hamburger, fries and root beer float at Smashburger with Byron and his colleague from the biology department at BYU, along with his colleague’s family.  Called Clint and confirmed my chip time.

Drove to Vegas, made the broadcast of the night session of the LDS general conference, and then saw the Blue Man show with Austin, which I highly recommend (both Austin and Blue Man).  Out of the blue, they announced me as the inventor of the Whack-a-Mole.  I blamed my wife for setting me up, but she denies any connection to the fraud.  In bed by midnight Pacific time, only 22 hours after waking up.

The day I got my PR was on this course it was 81 degrees at the finish line.  Adjusting for weather differences I think I would have run a 3:24 that day instead of 3:30, so today was probably about 10 minutes off my best marathon.  Further, unbelievably, I finished 51st in my age group, out of 275 -- looking through the list, they came from all over, but I wouldn’t have thought there was any marathon where I could finish that low, even Boston.  But all of a sudden there are a lot of fast old birds wherever I race.  Time to step up my game if I can.  I am sure this must have been a fast day for everybody, but it was memorable nonetheless, one of my three best races.  I am thankful to have this one to remember.

48F, 100% and calm.  If it had been hot I would not have gone out today, but with temperatures rising towards the end of the week I decided to test out my legs.  They were OK, 6.2 at an easy pace, I'm guessing 9:30 to 10:00.  I could definitely feel the race in my legs until about the 3-mile mark, at which point they felt better and they feel OK tonight.  I'll be pacing Wade in a 10-mile race on Saturday in the Woodlands, so I do want to get some work in without overdoing it.

I've been sorting through a lot of variables from Saturday, although the more I think about it the more I realize how little I really know:

• Weather had to be the number one factor.  How can you beat less than 55F at the finish line with a significant tailwind until at least the bottom of Veyo, and a cross wind going up the hill?  I could actually feel it pushing on my back at some points.
• I have always believed that the altitude cancels out the downhill advantage for a sea-level runner; but with my two best marathons now being on this course, that is open for debate.  On the other hand, I have run mediocre to bad races in Provo (twice) and Ogden (not even going there) -- a bit higher altitude in those places but a lot of downhill and not as much uphill.  I still believe, however, that the hit a sea level runner takes going to altitude is greater than the advantage an altitude runner gets when coming to sea level, have seen that one time and again.
• I peaked perfectly.  I did three 20-milers in the 5 days before my taper, and the taper was only 10 days and active (a week of regular workouts without long runs, then two days' rest, then race day).  This worked because I was still peaking, I hadn't plateaued going into that last 5 days before the taper, since each 20-miler was faster than the previous one, at equal or lesser effort.  But it is risky, because you don't really know until after you have gone long if you are at the plateau or not, or at least I don't.  If I had plateaued I might have risked overtraining, which takes a longer time to recover from, probably even longer than the typical 3-week taper.
• I ate whatever I wanted the last week, but avoided red meat and tried to eat carbs as healthily as possible.  I carb-loaded but not excessively.
• Running without a watch, I may have run the first half slower than with one (not too sure about that, though, I underestimated my fitness level going in and that would have kept my pace slow), and the second half faster (this is definitely the case -- no way would I have dared to bomb down the course at 7:35 to 7:45 if I had been looking at mile splits).
• The altitude running over the summer probably helped.  3 days in Arizona in July, one of them a grueling 14-miler at 9400' and a 10K race half uphill at 7000'.  Then 3 days at Tahoe in August.
• I got a big boost from running in the heat all summer long.  8:30 per mile at SGM felt like 10:00 here in Houston.  Any morning I made it out against the odds this summer was money in the bank at race time.
• It is also possible that I got a lot of benefit from long, slow miles.  I hate them but they did not slow me down on race day, and they seemed to sustain me through the final miles.
• What is the deal with my age group?  Three guys under 3 hours, the winner from sea level?  I have seen Boston times not much better than that.  No answer for that one, I just have to get better.
• There is good and bad to take from every race (leaving Ogden out here); that's why it is so important to make sure the process itself is fulfilling, because race day is never going to be perfect, although this one was pretty close.

I promise no more comments about SGM.

54F, 100% and calm.  Ran 5 in the neighborhood, then another 2.5 to Planet Fitness all at LLHR.  Did some leg and core work there, then ran home at a faster and more comfortable pace.

On the way to the gym I crossed a road at a 4-way stop sign with a marked crosswalk, in front of a large SUV being driven by a high-school girl.  I was 2/3 of the way across the front width of her vehicle, having already passed the driver's side, when she hit the gas, missing me by inches only because my reflexes were faster than hers.  It was almost like I knew what she was going to do before she did.  Law of the jungle I guess.

Legs felt fine after finishing, but were pretty sore at the end of the day from doing weights.  It has been a while, need to get back to that on a consistent basis.

58F, 100%, ENE 3 mph and clear.  The weather has been excellent this week, can't not run.  The wind is shifting to the SE today and tomorrow and it will be warm for a 10-mile race on Saturday morning, but I am pacing so I don't really care.  Caught up on some sleep and didn't have a lot of time once I got out, but went out for 6 at LLHR in the neighborhood.  Legs still quite sore from weights yesterday, but I hope that means they will do some good.  Nice long stretch and roll session afterwards, felt really good to do that.

69F, 93%, ESE 4 mph.  Basically duplicated Wednesday's run but just a little further.  5.8 in the neighborhood then 2.7 to the gym, all at LLHR, probably about a 12:00 pace.  I did a leg and core workout then ran home at what felt like a normal pace, low 9s I think, but without a watch just not sure.

77F, 100% and calm.  Cement giving off steam after early-morning rain, easily the worst conditions I have ever raced in, and top 5 for even being out running.  I told Wade I was going to pace him today, though he wasn't sure what he could do (he has been running in Wyoming all summer) and neither was I, coming off of a major race last weekend.  But neither of us expected this temperature/humidity combo.  Met Wade and Linda at his house and we drove up to The Woodlands from there, arriving about 45 minutes early.  No warmup.  Wade kept telling himself to go out slow, but he ran the first mile in about 7:50.  I figured if he was going slow I was going to have to push to stay with him, but he faded starting after mile 4 or 5.  He was eventually hurting so badly I thought he would have to quit, but once we got to mile 7.5 I knew he would push it in no matter how much he was hurting, that's just the way he does it.  We finished with an 8:24 overall pace, including an all-out sprint from about 100 yards out.  I never have enough strength to do that if I am racing for myself.

After the race was over I went back out on the course for a half mile, found Linda and ran her in.

I got a text this afternoon from Coach Eric congratulating me on second place in my age division.  I was sure it was a hoax.  Last year I ran a 7:11 pace and got 2nd, 70th overall.  But went to the computer and it was true.  Just the luck of the draw though.  Times were a little slower this year, but 70th place was a 7:24 pace, not that far off.  I just happened to be in a slow group, unlike last weekend.  7:47/mile won my age group, not sure if I would have been able to do that today.  And the sprint was timely, as the next three finishers in my group were within a few seconds of us.

The good thing is that the first few miles (sub-8) felt pretty reasonable, if not sustainable for a full 26.  Gives me hope for a good result in January when we will presumably have actual running weather.

72F, 99%, E 4 mph.  Cool weather coming but not here yet.  10.32 miles at LLHR, pace estimated by feel but according to the clock it was extremely slow, probably went slower than I needed to for the low heart rate effect.  Was going to go to the gym but ran out of time.

73F, 96% and calm.  Still no cool weather, it is offiially overdue now.  Predictions are in the 50s for tomorrow morning.  I ran 7.5 in the neighborhood, then 2.68 to the gym, all at LLHR, a little over 12-minute pace, then did two circuits of legs and one of core, then ran home (3.06) at a normal pace.  Pretty tired after all that but it felt beneficial.  Hip started bothering me again, but not acute and not sure if it means anything.

70F, 99%, NW 6 mph.  Cold front still not here, but wind was freshening during the run and it is definitely moving in.  Was only gong to do 10, but decided on an extra loop at the end.  12.5 at LLHR, 12+/mile pacing, though not certain any closer than that.  New Garmin is on its way.  Legs felt tired to start but felt OK through the middle, quite fatigued as I finished.  Slow speeds are hard, mentally and physically.  But the good thing is you are always good to go the next day.

54F, 100%, NNE 1 mph.  Actually felt a little warmer than that, the air was very heavy.  Saw Wade out there and he thought it was 63F.  Started out clear but rain is moving in.  Took the day off yesterday due to work constraints, wasn't worried too much about that since I raced so recently.  Ran 10.66 at a comfortable long-run pace, i.e., I didn't go fast, slow or long, bad runner.  But it felt good.  Stopped at the gym at 7.5 miles and did weights.  Garmin has shipped, should be here Monday or Tuesday I am guessing.

62F, 100%, NNW 5 mph, rising to 12 mph.  Ran 5 in my neighborhood then drove to the Y and met Wade for 12 more.  He was feeling it pretty good this morning, we started out at a 9:30 pace and ended up at 8:10, 8:45 average for the 12.  The first 5 were a little slower than that.

57F, 100% and calm.  Ran 7.5 in the neighborhood and to the gym, did a quick leg and core circuit, adding a little weight over last week, then another 3 back to the house.  Pretty uneventful but felt good.  First 7.5 was LLHR, about a 12:30 pace as close as I could tell, then based on Saturday's effort it felt like about a 9:00 pace on the way home.

66F, 94%, N 3-10 mph.  Starting to get blustery during the run, but no rain materialized.  Ran for the first time in forever with my Garmin, at LLHR, was pleasantly surprised.  Either because of the cooler weather or better conditioning, I ran at a faster pace than I have been:  10.00 miles in 1:55:58, 11:36/mile.  52 bpm resting HR.  Average HR 119, max 125.  This heart rate sits right at 50% of my heart rate reserve, i.e., halfway between 50 bpm and 190 bpm, which are conservative numbers for min and max (have actually clocked 44 on the low end and 193 on the high end but not consistently).  That is where I measure higher than 80% fat-burning as compared to glycogen, so it is an efficient rate to do base miles at, if I can stand the monotony.  Also, based on perceived effort, prior to today I have been running slow miles without my watch too slow, probably in the 110-114 range, which is not necessary, but better than running it too hard,  Legs are fatigued from running this slow but they should recover quickly.

50F, 100%, calm and clear.  Pretty much perfect weather and I took full advantage.  Warmed up for three:  9:16 (133), 9:00 (140) and 8:50 (142); then 7 at GMP:  7:51 (154), 8:05 (154), 8:12 (155), 7:52 (159), 8:04 (161), 7:55 (163) and 7:52 (164), total time on these miles was 55:52, 7:59/mile; then 0.51 cool-down at 9:26 pace, overall 1:27:45, 8:21 per mile.  I was happy overall because I didn't know how hard 8:00 pace would feel.  But I would like to see the heart rate drift a little flatter, it started out nicely but would have been nicer if it had stayed under 160 through the entire 7 miles.  I had to increase the effort level somewhat in order to reach the target cumulative pace.  Bottom line, though, 8:00 pace at marathon-length effort at least felt approachable this morning, which is good news.

53F, 96%, calm and clear.  Another beautiful day, ran 8.0 at LLHR, 11:00 per mile, exactly, 119 bpm, 128 max.  Average heart rate on last mile was 122.  Then a weight circuit at the gym and back home at a comfortable pace, 9:00 to 9:10 per mile, heart rate between 138 and 145.  Today was the best LLHR time I have achieved, though looking back at my summer entries I was surprised to see some mid-11s toward the end of July.  So adjusting for temperature today's run may not have been that much better.  But in September I had nothing under 12 and one LLHR run in the 13s, yet I ran a 3:34 at SGM.  Nothing makes sense, but I feel like I am getting stronger, sticking with the strategy for now, probably all the way through New Years Day then reassess.

53F, 100%, NNW 1 mph, clear. Ran 15.09 miles at LLHR, 2:57:15, 121 bpm, average pace 11:45/mile.  Held steady at 11:20 per mile average through 8 including an initial 11:53, then significant pace drift for the remainder in order to maintain the low heart rate:  11:35, 11:51, 11:57, 12:14, 12:23, 12:15 and 12:30.  Interesting that I was slower on the first 8 today than yesterday.  Yesterday followed a GMP 7-mile run from Wednesday.  Today followed a "recovery" run from yesterday, but I also did a weight circuit, so that could be the difference.  I was going to do this again for 20 tomorrow, but I'm having second thoughts, I would be over 13:00 and maybe even 14:00 by the time I got to 20 miles, not sure I have the bandwidth in my brain to take that on.  There is definitely conditioning that needs to occur even at the low end of the spectrum.  I'll probably either do this one again or switch to a faster pace to get in the 20, not sure which.  My legs are trashed this afternoon, which surprises me.

54F, 100% and calm.  Ran to Wade's house, ran 13 or 14 with him and returned home.  Did not feel good at all for the entire run, my heart rate was running 20 bpm higher than Wade's; usually it is 10 and sometimes even less.  If Wade ran 50 miles per week he would be faster than me, but he doesn't really have the time to do it consistently.  Despite the bumpy start and a PoP stop, we gradually increased our pace throughout the run, mainly me keeping up with Wade.  He slowed down a bit toward the end to accommodate me, but after leaving him I actually sped up the last two, hitting sub-8.  Overall pace was 8:44 per mile, which I was happy with under the circumstances.  Heart rate topped out at 173.  I think the most likely culprit is Thursday's gym workout; weights take a lot out of my legs, as they should.  Took two naps during the day and saw Gravity, pretty good but not primo -- too much bad science.

63F, 100%, calm and cloudy.  It rained a lot yesterday and the system hasn't completely moved through, though it isn't raining anymore.  If things go well time-wise and legs-wise I will do a lot of miles this week.  Today was 23 at 8:57/mile, pretty good run though I don't know if I did it too fast to prevent recovery by tomorrow.

Legs felt good after taking yesterday off, held a sub-9 pace through 12 miles at less than 150 bpm (mile 12:  8:49 (150).  I broke that barrier in mile 13, but held the same pace through the end of the run, breaking 160 bpm only on the last mile.  Last 4 miles were 8:56 (158), 9:00 (159), 8:43 (160) and 8:55 (161).  No trouble holding the pace but legs are sore and not sure if it is sustainable for more of the same as the week wears on.

68F, 100%, S. 1 mph.  Quite a bit warmer for a couple of days, then it will cool off again.  Felt better waking up this morning than when I went to bed last night.  Went out for a LLHR session, legs very stiff at first, but eventually loosened up and times kept going down until mile 10. Mile 9, the fastest split, was 11:07, and mile 10 was 11:28.  11:26 average, 119 average heart rate, 125 max.  I was OK with this; last Friday (a much cooler day and weights the day before instead of yesterday's brisk long run) came in at 11:20 average for 8 with more heart rate drift at the end than today.  I'm guessing that weights affect me more than miles.  Drove to the gym afterwards and did a leg and core circuit.  Hoping to go long again tomorrow, depending on how I feel and work pressures.

74F, 93%, SE 7 mph.  Front moving in, was planning to go long but lightning and thunder happened so it didn't happen; aborted early.  6.09 miles in 54:00, 8:51/mile, 146 bpm, 154 max.  The good thing was I felt great the rest of the day.

Woke up to the house shaking from a huge thunderstorm, which lasted to mid-afternoon.  I went down to the gym and did 12 on the TM at 5.5 mph, which I equated to a LLHR, though it may have been a little too fast for that; not much, though.  Followed up with a leg and core circuit.  Then got back on the TM late afternoon before Halloween activities for 8 more.  Was planning on more than that, but couldn't take it mentally or physically.