Test Your Strength & Longevity

This link will take you to an article on 10 Things Every Lifter Should Be Able to Do, by Dan John. No, that isn't a photograph of me leading off the story, but thanks for asking.

I can do a few of the exercises and will try a few of the other tests during the next month.
What I can do;
1. Bench my bodyweight.
3. Hold a two minute plank.
6. Balance on one foot for 10 seconds ( I actually practice this). I think you should be able to do this with you eyes closed, which I struggle with at times.
9. 30 second bodyweight squat and hold.

What I can't do;
2. Deadlift double my weight. I haven't tried this exercise in years.
4. Sleep with only one pillow. I always use two. I can breathe better with two pillows and it helps with acid reflux. At least that's my excuse.
5. Sit down on floor without using hands, knees or shins. My doctor had me do this the last time I had a physical. I couldn't get back up without using a hand either. Supposedly this particular exercise is a strong indicator of how long you will live. I'm going to work on this exercise. Use this video if you need a demonstration of technique.
7. Hang for 30 seconds and do a pull-up. Repeat if you can, without letting go, up to 10x. Most people can't do 10 of them, or even one or two. I will try this test over the weekend.
8. Long jump my height. Seems like I should be able to, but have no idea. Another one to do soon.
10. Farmer's walk my bodyweight. I don't own enough weight to do this.

Nativity Scene

Felicity Morse ‏@FelicityMorse 9h9 hours ago

A nativity scene without any Jews, Arabs, Africans, refugees or unwed mothers

Practicing Concentration:"being in the moment"

Concentration is an important skill to develop if it doesn't come naturally to you. To get the most out of your training it's important to think about the task at hand.

There are many ways to work on this skill; yoga, meditation, indoor bike training and practicing staying down on the aero bars, remembering to "be in the moment" no matter what the task might be. Think about your form, push yourself to cover the desired distance even on those tough days. 

Maybe, though, you are at the college pool, swimming for the first time in a month since it had been closed during the holiday recess period. Maybe you ran 12 miles earlier in the day and swimming 1,000 yards was the goal for the afternoon workout? As you swim lap after lap getting more and more tired your concentration begins to wain. Even the 1,000 yard distance may be too far for today.

Suddenly, out of the corner of your eye as you take a quick breath, you spot a college girl in a bikini walking along the pool deck. She quickly jumps in the pool, in the lane next to you, but doesn't swim. She begins doing headstands in the water! Strange, but true. Could this be a drill to learn how to hold her breath? Possibly it's some kind of drill for competitive divers? Maybe she is a pole vaulter or gymnast learning how to stay upside down?  I can't tell but my laps are adding up without really thinking about it. The girl continues doing headstands over and over again, coming up for air in-between.

I guess my swimming concentration improved as I finished the workout with 1500 meters completed.

What Do Bicyclists Need to do to Feel Safe on the Roads?

I'm not sure if we need to go this far. Imagine the road rash if you fall! Ouch! Definitely couldn't be clipped in.
But being seen while riding a bike and having drivers be careful around us is of utmost importance. It doesn't matter if the bicyclist has the right of way, the automobile has the speed, power and driver who believes they rule the road.

Sign of the Day

Sal's RROY Domination!

In spite of an Executive Committee member and her husband being out of state celebrating the birth of their first grandchild, Sal's Racing Team members earned enough points to finish in the top five or higher in the annual Rochester Runner of the Year series.

Mike Weinpress finished second in the 60-64 group and Pete Leonard second in the 70-74 group. Jan was third in the 55-59 group, Eileen fourth in the 60-64 group and I squeezed into fifth place in the 55-59 group. Jennifer Katz (we have to have one youngster) finished fifth in the 25-29 group.

Man we have gotten old. But still kind of fast.

In the last race in the series, Race with Grace 10k, Jennifer won her age group. Jan finished 7th, earning four points. The father/daughter team of Lou and Jennifer finished in third place, winning another award. Jan and I were 7/28 in the husband/wife division. My daughter Andrea finished her first road 10k.

Below are some photographs from the East Avenue Grocery Run, Scare Brain Cancer Away 5k, and the Medved 5k at Frontier Field.

Eileen Grocery Run

Lou - Grocery Run

Mike M Grocery Run

Jan Grocery Run

Mike M Scare Brain Cancer

Mike M Medved 5k

Mike W Grocery Run

Mike W Scare Brain Cancer

Pete Medved 5k

Pete Scare Brain Cancer

Pete Scare Brain Cancer

Moonlight Bootlegger 5k

"Transition back to the 1920’s Prohibition Era rum running and race through the wooded trails of the backcountry. Like our bootleggin’ ancestors, see if you can make it through the moonlit woods to get to the stompin’ grounds, where you can enjoy a nice glass of moonshine and flatfoot it to bluegrass and old timey music."

The Moonlight Bootlegger 5k race series came to Oak Mountain State park near Birmingham, Alabama last week (11/12:16).  My daughter Andrea ran this race, a nighttime trail run. Her boyfriend ran along with her. This is Andrea's race report;

I send a text a few days after our first date.  “Look what I just signed up for, do you think I’m crazy?” laughing at myself, because, well, I am.  A little.  Fifteen minutes pass and I get a response,  “Nope, sounds cool.  I just signed up too!”  Fast forward about ten weeks and I’m meeting the boyfriend we now know is as crazy as me in the parking lot outside the state park.  We jump into one car and head towards the parking lot our race will end in.  Poor guy didn’t know how much anxiety I could go thru until I had accomplished everything I needed to in plenty of time before the race starts.  There’s just too much to do and not enough time to do it! (editorial note: you really can inherit this trait?)  Start by picking up our registration packets, t-shirts, and the magic bracelet in the gazebo (the one that says you are old enough to drink).  Also hanging out there is a live bluegrass band.  Perfect!  A quick stop in the bathroom and back to the car to put on braces, oils, numbers, sneakers…you get the idea.  Then stretching (highly recommend not doing a lower leg workout the day before a race, what was I thinking???).  Time for one more bathroom stop before the pre-race meeting.  It’s a small field, 72 runners.  And as a group, we all walk the half a mile down to the race start as the sun sets.  A young kid (14?) passes us on the walk.  I nudge the boyfriend, “he will be the winner.”  Called it, kid kicked everyone’s butt.  Never fails. 

Two minute countdown, headlamp on,  gun fires, and off we go!  My boyfriend is a hiker, I haven’t run in weeks, and I was able to jog his walk pace and felt like I was sprinting thru the dark when he ran, trying to watch for the little rocks and roots hidden just beyond the light.  Every tenth of a mile was a little tea light, glowing along the path in the woods.  In order to prevent hunting for mile marker signs in the dark, there was bluegrass music playing from speakers.  I loved the music idea!  You could hear it approaching and the pace would pick up.  But I also had that movie scene in the back of my head, where banjo music in the woods was not a welcome sound.  My excitement over a mile completed quickly washed that away.  The volunteers were great, helping to guide us, and places on the trail where there was a small chance you could veer the wrong way were clearly marked.  As we approached the finish line, we could hear the other runners hanging out and the live bluegrass music playing.  Sprint towards the end!  The boyfriend bolted, his sprint was kicking my butt.  Maybe this is wrong, but when a girl fell on the sidewalk (yep, she managed to find her way thru the little trips on the trail only to be taken out by pavement) and he was a complete gentleman, stopping to help her out, my thought was “Yes!  I can catch him!” I know, not very nice.  Cross the finish line with the race leader (I think, was watching my feet trying to avoid the evils of pavement running) calling out names and cheering you in!  Best part about the end, moonshine in a mason jar!  Choices were cherry cola and peach tea.  Food was banana halves, fun sized candy bars, granola bars, pretzels, and popcorn, yum!  I managed to win second in my age group and received a cute mason jar, few rocks in the bottom, candle, and homemade metal handle.  A backwoods lantern!  (We won’t discuss out of how many in the age categories).  Super proud of the boyfriend who also won a lantern, coming in third in his age group in his first ever 5k.  This was the most fun 5k I have ever been around/participated in. 

Porta-Potty Etiquette

An insightful and funny article on Porta-Potty Etiquette from Competitor running.com.
(every runner/triathlete should read this, even if it might be a bit gross). Click on the link.

When I Get Older

Rumors abound that another member of our Sal's Running Group is soon to be a milestone age. It's an age that doesn't seem remotely possible for this person to be (60). He/she will be moving into a new age group, which isn't necessarily a good thing since there are some fast runners in this group. Usually you can count on one or two good years in a new five year age group as far as the possibility of being in the top 10% or higher of finishers. That may not be the case this time.

Damn those old guys who still run fast! This song is for age 64, but close enough. It's a good version of the Beatles original.

When I was younger people would clap for the old people who were marvels just because they still ran at the age of 50, 60 or, my god, even 70? Now everyone in our group is in those age groups. What happened? I became a "runner" (someone who ran for running's sake, not to get in shape for another sport) at the age of 22 (1979) sort of. I would run a couple of miles, stop for a couple of weeks and try again. Two miles seemed insanely long for a former football/tennis player. But I needed to get outdoors, had a wife and infant daughter and no money and didn't know what else to do. Then I saw an ad for an 8 mile race sponsored by Kodak. It was the spring of 1981. I went out for the horribly long distance of four miles as a practice run and Jan followed me around in the car. I barely finished the run. A few weeks later I did the race and finished around 62 minutes, felt like a slug and wondered why I ever entered.

I haven't stopped running since. Now my 5k times are what I would have felt bad about running in the last 3 miles of a marathon. I routinely do the first two miles of a training run around the time I would race 3.1 miles "back in the day". I've done snowshoe 5k's faster than what I now race a road 5k. It is an internal conflict to realize that and still keep racing.

I think it's the hair. Once that started going my times got slower. At least I'm healthy enough to keep running, most of the time. Staying upright and not falling should help that continue.

To misquote Aragon (Lord of the Rings); "A day may come when you can no longer run, when Sal's  Running Group is no longer a group. But it is not this day. This day we run! By all that you hold dear on this good Earth, I bid you run! Men and women of Sal's!

This is the original quote; "A day may come when the courage of men fails, when we forsake our friends and break all bonds of fellowship. But it is not this day. An hour of wolves and shattered shields when the age of Men comes crashing down! But it is not this day! This day we fight! By all that you hold dear on this good Earth, I bid you stand! Men of the West!"

I think Aragon was speaking of us, though. 

Monty Python Olympics

For some reason this video clip reminds me a lot of the male side of our Sal's running group, particularly the last 25 seconds of the skit.

Rochester Runner of the Year

The RROY series is down to the final two races, the East Avenue Grocery Run 5k on November 5 and Race with Grace 10k on Thanksgiving Day.

Our local Sal's running group is doing quite well in the series, whether intentionally or not. A minimum of four races and maximum six (out of 12) are needed to be included in the final year end standings. The top five finishers in each age group get awards for the series.

Pete Leonard currently leads his age group, but is in a tight race with two other competitors. Mike Weinpress is in second place in his age group. One runner has first locked up and four others are on Mike's heels. In my age group first place is also locked up. The second place runner should at least remain in the top five. Then there are five runners, including myself, who need to run at least one of the next two races to qualify. Any one of us could finish from second-seventh place. I am currently in fifth.

On the ladies side Jan is in a very tight battle for 3-7th place and currently sits in fourth. First and second places are probably locked up. Eileen Weinpress is in fifth place and may be able to move up to fourth.

There are some great competitions in all of the age groups. I do believe, however, that the RROY committee should look at over the winter how to increase the series participation. It seems like running four races out of twelve shouldn't be a problem. Maybe it's the races they pick that count, the prizes awarded at year's end, the cost of attending the banquet (which is far more than the coffee mug or other prize they give AG winners), or advertising?

Jan and I like the series though. It's one method of measuring yourself against similar aged runners, especially after all of these years of running, of training enough to stay competitive and keep motivated.

Pre-Race Bathroom Issues

There are times in the anxious moments before a race that feeling the urge to use the bathroom, but not being able to, can cause concern. If you are one of those racers Runner's World has a few tips on how to make yourself go:
http://www.runnersworld.com/health/how-to-make-yourself-poop/slide/4
 I'm definitely not using a suppository, that seems like a great way to not make the starting line or have to stop in the middle of the race. Having coffee or tea and taking an easy 5-10 minute jog thirty minutes before the race seem to work best for me. Though my anxieties can still overpower all bodily functions.
It's a constant struggle, even after 30 years of racing.

New Bike or Assault Vehicle?

This is the bike Jan Fredeno won the Ironman World Championship race with on October 8, 2016. He averaged over 24mph for the 112 miles. It's pretty bizarre looking to me. I'm not sure why you would want to go from the top bars down to the lower bars for braking and I'm assuming shifting?

Fredeno finished the race in a record 8:06, winning by 3+ minutes. His 4:29 bike split was not the fastest of the day. Four men beat him on the bike, but he ran a 2:45 marathon to seal the race. Fredeno also tied for the fastest swim, 48:02 for 2.4 miles.

Amazing splits, but I'm really interested in the bike. It almost seems like there needs to be more regulations on the style, weight, and components of the bikes to make it a more fair event. I'm of the opinion that money can buy speed, especially on the bike, and this can be an unfair advantage. These men and women wouldn't spend (or get sponsored to ride) a bike costing over $10,000 if it didn't give them an advantage in the race.

You can't make everyone ride the exact same bike, but other than weight it seems like more rules need to be put in place. The advantage is more pronounced in the age group amateur categories. There have been a few races where I've passed someone using a lighter bike with Zipp wheels, but that is really rare, actually extraordinarily rare. Normally I hear them coming up from behind like they are riding a train on tracks and blow by like I'm standing still.

Let me know your opinion on this. Maybe I have it all wrong?

Misleading Packaging?

We often do our shopping at Top's Market in Spencerport. I think we do a good job with being careful about how much we spend, looking over the weekly ads and using coupons. We also invariably accrue a lot of gas points. Three days ago I saved $15 when filling up my gas tank by using the points.
Last week one of the special deals was the "Family Meal Deal". You buy a big package of beef and get ten items free, like salad, taco shells, soda, etc. One of the free items was a package of lasagna noodles. We're runners, we like pasta, so why not get it for a nice dinner and leftovers for lunch?

This is what the outside of the box looked like. We didn't pay attention to the weight of the product and assumed the box was full.

The inside of the box. No, we didn't remove any of the noodles. Kind of funny, really. And I've never seen such skinny lasagna noodles. Oh well, the dinner still tasted fine.

Dream Big

I love this poster, from FitnessHacks 101

"Don't let small minds convince you that your dreams are too big"

Joys and Frustrations of Our First Camper

Jan and I purchased our first camper about six weeks ago. At 21' it's considered a small camper, a good size for a couple who like each others' company and don't want something huge to pull around dragging the truck down.
We took our first weekend trip four weeks ago, to Hamlin Beach State Park, about twenty miles from our home. Being new to owning a trailer and never having towed anything before we wanted to stay close in case something went wrong. Hamlin Beach is also a great place to relax, take walks, go biking or run. We did all of that.
But we didn't use the hot water heater, not knowing how it worked, or the range for cooking or the propane heater. Two weeks ago we went back to Hamlin. This time we knew how to use the range and heater. But we had a lot of frustrating problems with the water pump and couldn't use the hot water heater.
We felt dumb. Fortunately, after a trip to the RV dealer, we found out the pump was defective and the hot water heater had valves turned off.
If you are in the market for a camper, here are ten things to know;

1. There is little better feeling than sitting around a nice campfire at night with a loved one, having a drink, laughing and talking.
2. Towing a camper can be nerve wracking, never sure if the sounds you hear are normal, the movement is okay, or if it's going to suddenly become unhitched.
3. Hitching up a trailer on an incline sucks. I'm not a fan of that word, but it just never seems to go well.
4. Hitching a trailer when you don't know what you are doing sucks, whether you are on an incline or flat land.
5. A camper is like a house. There is plumbing, electrical equipment, propane, AC, and you are supposed to know all of it after a two hour lesson.
6. We should have bought a tent camper 25-30 years ago when the kids were young. I think it would have been a lot of fun.
7. I am so over tent camping. Throwing our tent out five years ago after a bad experience was one of the best decisions we ever made.
8. It's nice to be warm and dry when the weather is cold and rainy.
9. Our camper has a bed that lifts up for more storage. What a great place to put important items, like extra wine and Southern Comfort.
10. Go to all the RV dealer websites, RV shows and RV dealerships you can while shopping. It took us 3-4 years to finally make a purchase. There is no reason to rush the decision and there are lots of options on what to buy.

Quirks of the Human Body

Three days ago I went on a run through our village. The Rochester area has set a record this year with the number of days over 80 degrees. Typically the dew point has also been high, from low 60's to upper 70's, which makes exercise uncomfortable. I suffer greatly in this weather, finding it hard to breathe and sweating excessively, to the point that going more than three miles is futile.

This day the temperature was 81 and dew point 61. My run was a downhill route for a mile, then flat, and ending with some small uphills/inclines/flat over the last 1.4 miles. Jan biked along with me. I felt okay at the start, not great but my legs were willing to move. The first mile seemed like a decent pace, but was actually 30+ seconds slower than normal. The flat section along the canal was worse, 45 seconds off my normal easy run pace. Then we began climbing a bit and my struggle was worse, over a minute off normal pace and not feeling easy.

I made it home exhausted and drank at least half a gallon of water over next couple of hours. After showering I put my pj's on and did no further exercising (it was only 6pm).

Yesterday I didn't feel great, could have easily bagged the run, but wanted to get in a few miles to add to my weekly total. I drove to the canal to run on a totally flat surface. It was the same 81 degrees and 61 dew point. After about five minutes I felt pretty good. My first mile was a decent pace and I began thinking this day might go okay. My legs and breathing got better the further I ran. Instead of my planned simple three miles I extended it to four. I did an out and back route and on the way back did 12x45 seconds hard, 15 seconds easy. My pace for the last two miles was 35-40 seconds/mile faster than usual.

Why the difference? Same temperatures, same dew point. My body actually felt more sore leading into the the second run than the first. This is why racing is so hard. I never know which body is going to show up on race morning. If you have an answer please let me know. I would like to be able to predict my performance better.

Common Swimming Myths Explained

From Triathlete.com;

1. Freestyle is the only stroke triathletes need to know.
Freestyle is the fastest and most efficient stroke, so it will be used most of the time when completing a long-distance swim. However, every triathlete should have a “safety” stroke to use when they are tired, need to find the buoys or clear their goggles in a race. Plus, learning other strokes works different muscles and keeps things interesting.
I generally do only freestyle. In a pool I might try up to 200 backstroke.

2. You’re supposed to hold your breath underwater.
Holding your breath causes a buildup of carbon dioxide and promotes a gasping feeling. Instead, constantly exhale a steady stream of bubbles out of your nose and mouth when your face is in the water between inhales.

3. If you always race in a wetsuit, it’s OK to always train with a pull buoy.
Over-training with a pull buoy will never allow you to learn how to balance your body in the water. Instead, do drills targeted on floating and arching your back to keep your body horizontal along the surface of the water.
I use a pull buoy much more than I should. With sinking legs it's tough to get in the distance I need without the buoy.
4. Triathletes shouldn’t bother with kicking drills.
Quite the contrary: The kick is very important for initiating core rotation and balance for the entire body. Triathletes should practice kicking, at a low cadence, to create a stronger and more efficient stroke with their upper body.
I don't do much with kicking drills since I can barely move 10 yards with a kickboard.
 
5. Swimming continuous laps without rest is an efficient use of training time.
Stroking nonstop through countless, mindless laps isn’t maximizing pool time—it’s wasting it. Every length of the pool should have a purpose that will improve technique, endurance, speed or breathing efficiency. Start each workout with a structured plan targeting specific goals to really make it count.
Sometimes I do this just to practice going long, as much for mental as physical practice. 

 

6. Bilateral breathing is only important for competitive swimmers.
Breathing on both sides is more important for triathletes than pool swimmers—especially in open water. The conditions can change at a moment’s notice: wind direction, waves and chop, blinding sunlight, etc.
I practice breathing styles a lot, just for the reasons mentioned.

Exercise and Your Brain

Ever wonder if one type of exercise effects a certain part of your brain more than another? Research shows that aerobic exercise, weight training, yoga and HIIT all stimulate separate sections of the brain.

  Read the complete article here; "New Finding: Different Types of Exercise Affects Different Parts of Your Brain". Worried about memory loss? Aerobic exercise is your best bet. "The hippocampus shrinks as we get older, leading to the typical struggles with memory. But aerobic exercise not only prevents this loss — it reverses it, slowing the effects of getting older. Voelcker-Rehage has found that the brain requires less energy to complete certain tasks after exercise. “We would say that points to the fact that the brain is more efficient,” she says. “It works more like a young brain.”

So keep lifting, running, and doing other forms of movement! Don't stop no matter what age you may be. 

Source: ConsciousLifeNews.com

McClipper

After several years of visiting rv shows, browsing rv dealer websites and searching Craiglist for deals and pricing, Jan and I purchased our first camper. We probably should have bought a used tent camper back when our children were young but for one reason or another (money, usually) we didn't.

We traveled with tent gear or in small KOA style Kamping Kabins, or when we could afford it, motels. The last time Jan and I tent camped was 2009. It was a rainy weekend, at a campground we thought had electricity at the sites, but didn't. The tent leaked, then flooded. We were miserable. On the way out of the campground the tent went into the dumpster. Since then it has been hotels/motels and once in a while a cabin.

Purchasing a camper isn't a decision to take lightly. What type of vehicle do you have to pull it or will you spend much more money and buy one to drive? What's your budget? How long will you be traveling? Are you going around the country or staying local? What options are really necessary to have with the camper?

We decided a new camper wasn't necessary. The oven I wanted became not so important. A bathroom to end those 3am trips across the campground in my pj's was an absolute. Air conditioning was not negotiable, we had to have it. We figured a tent camper or hybrid trailer would give us the most room for the least money. The camper had to be lightweight and not super long. No matter what my used 2010 Chevy Silverado could pull according to the manual and the rv dealer, I wanted something fairly small and light.

This is what we surprisingly ended up with on Monday;

A brand new 2017 Coachman Clipper, now named "The McClipper". It only weighs 2,500lbs, is 21 feet long, has a queen walk-around bed, no oven, indoor and outdoor shower, full bathroom and lots of storage. So we changed lots of our "must-haves" and got something we hope is perfect for a couple of semi-old people.

Our first venture will be a weekend at a nearby park, maybe Hamlin Beach State Park, just to get used to living in it. Hamlin also is a great park to run and bike in. Wish us luck.

Dewey, Dew, Do

The Jenny Kuzma Bergen race now has the distinct honor of being the only 5k that I was forced to walk part of in order to finish. At race start, 8:30am, it was already 81 degrees with a dew point of 74. At the second mile water stop I stopped and walked for about twenty seconds. My first mile was a decent 7:35, my last mile must have been around 9:00 and that was a struggle.

I think a lot of runners were suffering in the race. The weird thing is, despite the slow race, I finished sixth in my age group, earning some valuable Rochester Runner of the Year points. Mike W also finished sixth in his age group, Pete was third, Eileen second and Jan sixth. We all moved up in the standings, so it was a good day after all.

Jan has moved up to 8th place (top 5 receive honors in each age group at the end of the year). Eileen is tied for 5th, I am in 6th, Mike in 8th and Pete in 2nd. There are five races left in the series and you must race a minimum of four with the best six counting for points. Personally, I will be skipping the half-marathon as I am not in shape for that distance. I hope the temperatures and humidity levels go down so we can all do some great training and race well beginning in October.

September 4	Oak Tree Half Marathon	13.1 Miles
October 15	Finish Strong 15K	9.3 Miles
October 22	Scare Brain Cancer Away 5K	3.1 Miles
November 5	East Avenue Grocery Run	3.1 Miles
November 24	Race with Grace 10K	6.2 Miles

Women's Olympic 10k 2016

Mr. Cynical finds it difficult to believe anymore in amazing world record performances without PED’s, but I'm trying. Over 30 women began the race, it was ridiculously crowded at the start and then the lead 10 or so had to constantly weave in and out of slower runners for five miles when they began lapping people.

Almaz Ayana from Ethiopia won handily, breaking away from the the leading 8-10 women at 5k and clicking off consistent 68-70 second laps. She broke a long-standing world record (set in 1993) by 14 seconds winning with a time of 29:17 (4:42 per mile) only her 2^nd 10k race ever. She ran negative splits and won by 15 seconds. Ayana has run a 5k in 14:12, so running the first half of this race in 14:46 was not extreme for her.

Second place was Vivian Cheruiyot of Kenya, 29:32, third Tirunish Dibaba 29:42 (Ethiopia), fourth another Kenyan in 29:54. Only 5 women had gone under 30 minutes in history before today. Fifth place, in 30:07, was another Kenyan.

Molly Huddle set the American record, 30:13, finishing in sixth place. Huddle ran a great race. She went through the first 5k just 13 seconds slower than her American record for that distance.

So maybe conditions were right, and not drugs. Lots of fast times. If it’s on tv tonight watch it, though I'm sure NBC will cut away during significant times in the race.