Brisbane to Sydney Opera House (virtual run)

I meant to write this blog posting last night but I was having some Internet problems.  So, here it is....but a day late.  By the time I got off work it was getting a little dark.  I then drove to meet up with VH.  It took me about 20 minutes but I was pleasantly surprised how well our running path was lighted.  Sure there were some dark spots but I didn't fear that we would spill into the Brisbane river at any point.

It had been a few weeks since VH had run but she was in fine form.  It was of our best runs yet.  At the end I let her decide on the running pace and for how long she wanted to run for.  At our peak we managed to run a half kilometer without stopping.  A very good showing indeed by VH.

Normally she would have texted me her playlist but she wanted to skip that this week.  Let's see if the playlist is included in next weeks blog.

This run run puts me at 310ks so far this year.  I should be at 320ks.  I have some work to do.  By the end of May I need to be at 400ks.  The good news is that the weight keeps coming down.  I'm currently sitting at 89.6kg.  (16 kilograms lost so far)

Stats: 

Distance: 5.02 (3.12miles)
Total kilometres: 309.62k (192.4 miles)
Kilometres left: 700.38k (435.2 miles)
Weight: 89.6 kg (197lbs)
Calories burned: 502
Total Calories burned: 29427
If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link: http://community-micoach.adidas.com/groups/slowrunning

Brisbane to Sydney Opera House (virtual run)

This post is 2 runs late.  I had a 5.5k run on Friday and got in a 5.3k run on Sunday.  Both runs felt great.  I feel like I'm turning a corner in my running.  I hope to be able to sustain and maintain this level.  With only a few days left in the month of April I am a little bit behind my goal of 320ks.  About 10ks short.  I am hoping as I am starting to run longer distances that I will soon make up this time.

Tomorrow I am going to run with my friend VH.  It's been a few weeks since we have got in a run.  She told me that she had a big weekend and would be good for her to run.  I'm sure we will have fun.....and I just might push her a little bit tomorrow.

A big shout out to friend of the blog JVN.  Who continues to be an inspiration to me.  I am looking forward to the day that we can do a run or a half marathon together.  One of the problems is that I live in Australia and JVN lives in Canada.  I'm sure we will figure it out one day.

Stats:

Distance: 10.82k (6.72miles)
Total kilometres: 304.6k (189.27 miles)
Kilometres left: 705.4k (438.32 miles)
Weight: 89.8 kg (198lbs)
Calories burned: 1018
Total Calories burned: 28925
If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link: http://community-micoach.adidas.com/groups/slowrunning

Brisbane to Sydney Opera House (virtual run 29% done)

My running schedule this week got all messed up. Mrs. Slowrunning had needs that superseded my running need.  Suffice to say she is on the mend and will be at full health soon.  I believe she is targeting Sunday to start her swimming again.

Today is Anzac day here in Australia.  It is a public holiday.  Anzac day celebrates the Australian/New Zealand military force.  Today was the day I decided to do an 8k run to make up for the fact that I had not run all week.  Today's run took place in Forest Lake.  My favorite part of the day was walking past some veterans as they were walking to the Forest Lake Anzac day celebration.  They all had their medals out and polished for the occasion.  I touched my cap to a few veterans as I ran.

The 8ks was fun today.  I was full of energy and felt good.  I'm feeling sore now but I will take tomorrow off to rest up.  I do have some good news to report.  I finally broke the 90kg mark and weighed in today at 89.8kg.  I must admit using the MyFitnessPal iPhone app has really helped.  I am hoping by the time my half marathon run starts I will be close to 80kg.  I was going to say fingers crossed but there will be no luck involved.  It will be hard work to get there.

I also wanted to make this blog as interactive as possible.  In the comment section please let me and other readers of this blog know how many k's you have run this week.  Or you can send me an email to Slowrunningman73@gmail.com

Stats:

Distance: 8k (4.97miles)
Total kilometres: 293.78k (182.6 miles)
Kilometres left: 716.22k (445.04 miles)
Weight: 89.8 kg (198lbs)
Calories burned: 750
Total Calories burned: 27907
If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link: http://community-micoach.adidas.com/groups/slowrunning

The slowrunning man gear post.

I have been asked by a reader of this blog to talk about the gear that I use with my running.  I must admit that I keep it pretty simple.  I live in Brisbane Australia so I never really have to worry about running in the cold.  The coldest I think I have run so far is about 9c which was quite comfortable.  I would never really need to use any winter running gear. 

I'll start from my head down.  I use a baseball cap.  I'm not to particular with the type of caps I use, so I am using one that I got from work.  I try to wear light coloured caps for the tropical sun.  The cap itself breaths pretty well.  I have 3 hats that I rotate.

Adidas is my equipment of choice.  When I played soccer (outdoor and indoor) I always stuck with Adidas football boots.  Now that I am running I am pretty reliant on climacool shirts and shorts.  I use a variety of colours and cuts.  The fabric does exactly what it is supposed to do and keep you cooler by whisking the sweat from your body.  I recommend these shirts for anyone who is going to attempt anything under a half marathon.  I will have to do some research into other gear when it comes to running anything more then a half marathon. 

I use an iPhone 4s to help me record my data via the satellite hookup.  The sad thing about my iPhone 4s is that I've tried to use things like the Adidas speedcell but my phone could not connect and it did not record any data.  This is something that I will look into again once I upgrade my iPhone (my current contract ends in September so I might get the iPhone 5 or wait to see what iPhone comes out next) I will try connecting to the speedcell.  I did not purchase the speedcell but used a friends first and it just didn't connect.  I do have a heart rate sensor that I got for Christmas a few years ago that Adidas no longer sells.  I used to use it quite a bit but I found that it consumed my mind when I was running.  I only use it occasionally to check on my fitness progression.

Shoes.  I use 2 pairs of shoes.  My primary pair is the Adidas Salvation 3.  I've had these shoes for over a year now and I don't mind them at all.  In fact this was my only running shoe until I started to suffer some injuries and this lead me to doing some research into different kid of shoes.  Which lead me to the whole barefoot running revolution. The idea behind it is that adding cushion to our running shoes are making us run in different ways and losing the feel of the road.  I totally believe in this which lead my to buy Nike Free to test out the simulated barefoot running experience.  Since I have bought these shoes I've run just over 300ks and have been completely injury free.  I swap each shoe type after runs.  I never do back to back runs in the same shoe.  I'm hopping to eventually run in nothing but barefoot simulated shoes

Finally I will finish with the miCoach app. Nothing has helped my running like the miCoach app.  I love recording my speed and distance.  I've started a running group via the miCoach app and I love competing against people all over the world.  I used the Nike running app but I never really got into it.  I find the Adidas one much better.

That is about it.  The one piece of gear that I would love to get in the future are some blue-tooth headphones.  I just want to wait for the prices to come down.  If you have anything to add or would like to comment about your own gear please leave a comment below.  Happy running.

Brisbane to Sydney Opera House (virtual run)

This has been a weird weekend.  Mrs. Slowrunning has had some unfortunate dental work that needed to be done.  Which meant that my running was going to be dependent on her needs.  Yesterday was a wash.  Today there was many moments where we had to almost got back to the dentist.  But the pain subsided as the day wore on and we were off to St. Lucia University.  I was going to get a run in and Mrs. Slowrunning was going to swim (she completed 40 laps in case you were wondering). 

My 5ks was good.  It was my fastest of the year.  My time was 29:45 which is about 15 seconds faster then my other runs.  Not an outstanding number but the good news is that its coming down.

I still have to write a post about what gear I use.  That post will be done tomorrow.

Stats:

Distance: 5.24k (3.26miles)
Total kilometres: 285.78k (177.6 miles)
Kilometres left: 724.22k (450 miles)
Weight: 90.7 kg (199.96lbs)
Calories burned: 489
Total Calories burned: 27157
If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link: http://community-micoach.adidas.com/groups/slowrunning

Brisbane to Sydney Opera House (virtual run)

My training class got cancelled this morning.  So I was able to get to work early and complete a 6k run.  It was a good run.  The path was inviting and my foot touched lightly (sorry....I'm channeling my inner Hemingway).

The last time I ran in the morning before work I just felt tired all day.  But so far today I'm full of energy.  Let's hope this lasts.  Saying that.....I also did just go out and buy 3 full cheesecakes for someones last day at work.  I might be forced to have a slice or two.

I was asked earlier to list some of my gear and if take any gels to sustain energy.  I'm going to write about gear and other things I use in an upcoming post.  I would love to hear your feedback on what gear you use when you run.  Please leave a comment or wait for the gear post to leave your comments.

Here is how the slowrunning group is looking so far.  I'm slowly catching up to first place:

Stats:

Distance: 6k (3.72 miles)
Total kilometres: 280.54k (174.3 miles)
Kilometres left: 729.46k (453.3 miles)
Weight: 90.7 kg (199.96lbs)
Calories burned: 551
Total Calories burned: 26668
If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link: http://community-micoach.adidas.com/groups/slowrunning

Brisbane to Sydney Opera House (virtual run)

Today I had a very disappointing run.  I didn't bring my running gear to work as my wife was going to swim after work.  She sent me an email to tell me she was going to have dinner with a friend after work and would take the train home.  I left work and got home around 5:30....changed and got ready for my run.  I had run about a kilometre when I started to see some flashes of lightning.  This worried me a trifle.  I don't want to get in the open during a lightning storm in the tropics.  I've seen what the weather can do here in Brisbane.  I was toying with the idea of running the gauntlet and try to out run the storm.  The next problem was the encroaching darkness.  I was having trouble seeing my running path.  I called it a night after 3ks.

It looks like my next run is going to be Saturday.  Mrs. Slowrunning is going for some dental work and I am going to run while she is being attended to.  The only problem is the run will happen around noon.....the hottest part of the day......oh my.  I just checked the weather for Saturday and looks like the high is going to be 24c.

Stats:

Distance: 3k (1.86 miles)
Total kilometres: 274.54k (170.6 miles)
Kilometres left: 735.46k (457 miles)
Weight: 90.7 kg (199.96lbs)
Calories burned: 281
Total Calories burned: 26117
If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link: http://community-micoach.adidas.com/groups/slowrunning

Brisbane to Sydney Opera House (virtual run 27% done)

This is a sad day.  As a person who would one day like to finish a marathon today's news really devastated me.  To finish a marathon takes so much dedication and hard work.  Finishing a marathon is one of the best days of your life.  A bomb going off just as your are crossing the finish line is beyond comprehension to me.  I hope the person/persons who are responsible are quickly brought to justice.  I thought this article really summed up how one would feel.  Please click on this link.

I went for a quick 20 minute walk/run after work today with Mrs. Slowrunner.  She sent me an email while I was at work and told me she wanted to run.  When we got home it was me, Mrs. Slowrunner and the slow running dog Polly out hitting the pavement. 

Stats:
Distance: 1.81k (1.12 miles)
Total kilometres: 271.54k (168.73 miles)
Kilometres left: 738.46k (458.86 miles)
Weight: 90.7 kg (199.96lbs)
Calories burned: 186
Total Calories burned: 25836
If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link: http://community-micoach.adidas.com/groups/slowrunning

Brisbane to Sydney Opera House (virtual run)

Delayed Post.

I went running yesterday at 4:15 pm.  While winter (ha winter! I live in the bloody tropics!) is slowly making its way to Brisbane, running at 4:15 pm is not something that I will do very often.  The reason for it was simple.  I got to work early and had finished for the day.  My wife wanted to go swimming early.  The Jindalee pool have reduced there hours of operations which means she will have to get there early from now on.  So that is why I was running at 4:15 pm.

I competed a quick 5k run instead of my usual 6ks.  This was mostly due to time.  The run itself was OK.  I (like usual) started off really slowly and finished strong.  I was 5 seconds from finishing under 30 minutes.  Maybe next time. 

I was going to run today but I felt quite sore.  I iced my legs last night and have been stretching them throughout the day.  The wife would like to go for a run today after work but since she is just starting out it should not have much of an impact on my legs.

Stats:

Distance: 5.1 (3.17 miles)
Total kilometres: 269.73 (167.6 miles)
Kilometres left: 740.27 (459.98 miles)
Weight: 90.7 kg (199.96lbs)
Calories burned: 477
Total Calories burned: 25650
If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link: http://community-micoach.adidas.com/groups/slowrunning

Brisbane to Sydney Opera House (virtual run)

I was driving home the other day and I got a bit of a suprise.  Mrs. Slowmanrunning suddenly said she wanted to start running.  She is a swimmer and swims 3 or 4 days a week.  But with winter coming the pool will be closed (yes even here in the tropics they close pools down in the winter.  Who knew?) and she would like somekind of exercise to do in winter.  At 5:30 pm today we went out and did a quick run.  We did a very easy run today.  Almost 2ks.  It was one minute of running and 3 minutes of walking for about 20 minutes.  I'll let you know how this continues.

I was supposed to play tennis yesterday with my friend.  The day got washed out and instead we had breakfast and did some shopping.  We hope to get a game in next weekend.

Stats:

Distance: 2.31 (1.44 miles)
Total kilometres: 264.63 (164.43 miles)
Kilometres left: 745.37 (464.58 miles)
Weight: 90.7 kg (199.96lbs)
Calories burned: 232
Total Calories burned: 25173
If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link: http://community-micoach.adidas.com/groups/slowrunning

Brisbane to Sydney Opera House (virtual run) 26% done

My wife got called into work early today.  She had to be there at 7 am.  I dropped her off and headed to work.  I didn't have a training class till 9 am.  So this gave me 2 hours to do a run, have a shower and get ready for my training.  As much as I do not want to have a shower at work (here in Australia it is common to have shower facilities in the workplace.  Coming from Canada I found this a little odd.  But it makes sense when you live in the tropics you may need an extra shower or two.  Also, it does encourage employees to exercise) I was glad that it was there because I knew I would need it.

I used to really love running in the morning.  It used to be my thing.  But I have turned into an afternoon/evening runner so I do find the prospect of running in the morning discouraging.  But I have to get my run in so off I went.  The run itself was pretty good.  I started slowly and caught up eventually.  I completed one of my fastest ks ever (5:10) which was encouraging. 

Stats:

Distance: 6 (3.7 miles)
Total kilometres: 262.32 (163 miles)
Kilometres left: 747.68 (464.58 miles)
Weight: 90.7 kg (199.96lbs)
Calories burned: 586
Total Calories burned: 24941
If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link: http://community-micoach.adidas.com/groups/slowrunning

Brisbane to Sydney Opera House (virtual run)

my week got screwed up.  I'm acting as a trainer at work and everyday I get off work at 5:00 pm (sometimes a little earlier) and I do a run and then pick up my wife and take her to Jindalee public pool and she puts in 40 or 50 laps.  But this week they changed my training schedule and I am now getting off work at 6 pm.  So my run yesterday got scrubbed (I was going to run with VH but she could not run that late as she had a previous engagement) and I had to get in a quick run today.  Instead of my usual 6k after work run I finished a 5.3k run. 

I am hoping to get another run in on Friday before work and I am playing tennis on Saturday with a friend.  Would it be fair for me to wear my iPhone and track how far I get while playing tennis?  Is it fair to include that distance in my virtual run to the Sydney Opera House?  Let me know what you think by leaving a comment on this post or send an email to slowrunning73@gmail.com

I've downloaded a new app on my iPhone.  It is tracking my calorie intake in a bid to help me lose weight.  The app is called myfitnesspal and its free from the app store.  I'm going to try it for 2 weeks and see if my weight comes down.  If you have used this app or use another app to track your calories please let me or the readers of this blog know all about it.

I am in second place in the Slowrunning group.  The current leader is still BattleSuasage.  Good work to you.  Third place sits sirmark182, fourth place is AP, 5th is Darryn2468.  6th we have Bajarmusica and good friend Kelkel10 is back.  Welcome back kelkel.

Stats:

Distance: 5.32 (3.3 miles)
Total kilometres: 256.32 (159.2 miles)
Kilometres left: 753.68 (468.32 miles)
Weight: 90.7 kg (199.96lbs)
Calories burned: 500
Total Calories burned: 24355
If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link: http://community-micoach.adidas.com/groups/slowrunning

Brisbane to Sydney Opera House (virtual run)

I should have done better on the weekend.  I meant to run.  I really did.  I never managed it.  I have to do better.  As I have said earlier I'm one injury or one head cold away from putting my goal in jeopardy.  As I get fitter I will start to increase my distances.

I completed 5ks in under 30 minutes again today.  29:57.....yes not fantastic but still under 30 minutes.  I felt really good during the run.  The 5ks was done in good spirits.  It was while I was completing the 6th kilometre that I started to feel some pain in my stomach.  It had nothing to do with injury.  My mistake was having a cup of coffee right before my run.  I should not have done that.  I will know better next time. 

Tomorrow I have lined up a run with miss VH.  Look forward to that.  Lets hope we can complete another 6ks.

Stats:

Distance: 6 (3.72 miles)
Total kilometres: 251 (156 miles)
Kilometres left: 759 (471.62 miles)
Weight: 90 kg (198.42lbs)
Calories burned: 556

Total Calories burned: 23855

If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link: http://community-micoach.adidas.com/groups/slowrunning

Brisbane to Sydney Opera House (virtual run) 24% done.

I was going to use today as a rest day.....that was my intention.  I quickly changed my mind after I woke up.  I felt pretty good.  No post running pain at all in the morning.  I packed my running gear in my gym bag and drove to work.  While at work I made sure I kept stretching to make sure I stayed loose.  I didn't want to change my mind at anytime. 

By the time 4:30 pm kicked around I was ready to go.  I thought about only doing 5ks but once I was out there I legged it out one extra kilometre.  In total this week I have run over 18ks.  I am pretty happy with that.  In the slow running group I am now sitting in second place behind Battlesausage and in front of AP.  Tomorrow is my rest day and I will be back running on Sunday......maybe even a 10k run on Sunday.

Here are my stats:

Distance: 6 (3.72 miles)
Total kilometres: 245 (152.24 miles)
Kilometres left: 765 (475.35 miles)
Weight: 90 kg (198.42lbs)
Calories burned: 556

Total Calories burned: 23299

If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link: http://community-micoach.adidas.com/groups/slowrunning

Brisbane to Sydney Opera House (virtual run) 23% done

I got off work a little bit earlier today.  So I called VH and asked if she wanted to do a 10k run.  She did not.  Finally she agreed to do a 6k run.  I got to her house and we started our run.  The weather conditions are just perfect.  24c with a great little wind coming in across the Brisbane river.  Our strategy was to run 1 minute and walk every two minutes.  We did this for the most part except for the moments where our conversation kept us from running.  That is one of the things I like most about running with VH.  Yes we get a good run in but its a great just hanging out.

Here are the songs that VH listened to:

Frou frou - Let go
Something for Kate - Monsters
Alexisonfire - The Northern
The Shins - We will become silhouettes
Joy Division - Love will tear us apart
Michael Henry and Justin Robinett - Brick by boring brick/airplanes
Trice - Circles
Death cab for cutie - When soul meets body
Adele - Hometown glory
Bjork and tricky - Black coffee
The getaway plan - Where the city meets the sea
Something for Kate - Twenty years
Sarah Blasko - Don't u eva

Stats:
Distance: 6.37 (3.95 miles)
Total kilometres: 239 (148.5 miles)
Kilometres left: 771 (479 miles)
Weight: 90 kg (198.42lbs)
Calories burned: 639

Total Calories burned: 22743

If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link: http://community-micoach.adidas.com/groups/slowrunning

Brisbane to Sydney Opera House (virtual run)

OK......Easter has come and gone......it was kinda of suicide by chocolate bunny......but that is now over (unless there happens to be some hidden eggs at the back of the fridge) but I am now back on track and also back to work.  I managed a 6k run in today.  It was a horrible run.  I mean I felt so out of shape it wasn't even funny.....but I got the run done.  I'm feeling quite sore 3 hours after my run.  My legs are aching.....but that might be because I have not run in a few days. 

I plan on running again tomorrow.....lets hope I wake up pain free.

Here is an update on the slowrunning group:  Sirmark has rocketed to second spot with 34.49ks.  Way to go Sirmark.  Our MVP once again is BattleSausage.  He has run 42.43ks.  I am rocking third place with 28.99ks and AP is just trailing behind in fourth with 27.59.  In 5th spot is D2468 with 3.35ks. 

Stats:
Distance: 6 (3.7 miles)
Total kilometres: 232.6 (144.5 miles)
Kilometres left: 777.4 (483 miles)
Weight: 90 kg (198.42lbs)
Calories burned: 568

Total Calories burned: 22104

If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link: http://community-micoach.adidas.com/groups/slowrunning

Brisbane to Sydney Opera House (virtual run) Delayed Post!

I am on struggle street.  I woke up this morning and just didn't want to get out of bed.  In fact I didn't.....for 30 minutes I just lay there surfing the internets on my phone.  Finally I got up and roamed the house like a zombie.  I was doing everything I could to not run. I turned on the tv and watched 2 episodes of the Daily Show.  Finally after a cup of coffee I managed to get out the door.  My first 2ks were great.  I was really feeling good.....then I hit a wall.  It was getting quite warm but I pushed through and I almost stopped after 3ks.  I even told myself its not your day....time to stop.....but to my surprise instead of turning and going home I kept going and completed 5ks instead.  That was a good feeling.  I'm really glad I didn't give up.  I hope that means good things for the future.

Stats:
Distance: 5.5 (3.7 miles)
Total kilometres: 226.6 (140.1 miles)
Kilometres left: 783.4 (486.1 miles)
Weight: 90 kg (198.42lbs)
Calories burned: 500

Total Calories burned: 21536

If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link: http://community-micoach.adidas.com/groups/slowrunning