Allen Levine's Blog, page 5

Ear Candy - Podcasts for Long Runs

I like to run and bike by myself. While it is fun to occasionally spend time with others on an athletic excursion, I generally prefer my own company. I do like to listen to podcasts (not when I bike, but on runs). And for this blog, I figured I'd share a bit about podcasts I listen to whenever I am pounding the trails or pavement. Most of what I listen to is irreverent, mixes a bit of humor and politics, and has relatively explicit language. So if these characteristics are not your cup of tea, feel free to take a pass on my suggestions.

My favorite podcast is Lexicon Valley. The show is pretty much described by its title. It has a chatty, friendly vibe that really proves the point - learning can be fun. And I have learned a lot about language listening to the all-too-infrequent shows that are posted on Slate's website (also avail on iTunes) - http://www.slate.com/articles/podcasts/lexicon_valley.html

Another Slate.com podcast that is enjoyable is The Gist with Mike Pesca. The show is somewhat humorous and covers current events (both weighty and light). I enjoy the easy flow of the podcast as well as its POV. I will confess to skipping over a couple of the regular segments. For instance, to me, having a song a week by They Might Be Giants, is a bit much. I used to love the band, but honestly, too much cleverness on a weekly basis starts to grate on my nerves after a couple of rotations. But the show is very solid otherwise. It can be found here: http://www.slate.com/search.html?wpisrc=burger_bar#search=the%20gist

Those who remember Dr. Drew Pinsky and Adam Carolla will like the Adam and Drew show on Carolla Digital. While the podcast is as self-indulgent as any other, it is just the sort of diversion that one can tune into (and out of) while on a long run. The two hosts are eminently accessible. Topics are drugs, sex, health, and a good dose of life-pro-tips. It is a fun show to add to your iPod. http://adamanddrdrewshow.com

Also on Carolla Digital is Penn's Sunday School. Magician, comedian, thinker, and atheist, Penn Gillete has created one of the most entertaining podcasts on the www. You don't have to be libertarian or atheist to enjoy this show. While a large portion of PSS is about all that goes on in the life of Penn, the show works because he leads a very interesting life, and has an interesting (if not always agreeable) take on the world around him. PSS is probably one of the top two podcasts I listen to on a regular basis. http://pennsundayschool.com

The main show that has been vibrating my eardrums lately during long runs is a spin-off of Penn's show called, Matt and Mattingly's Ice Cream Social. I really can't say enough good things about this podcast. After a couple of listens, you feel as if you are hanging out with old friends each time you tune in. I do have trouble listening to this on runs every now and then because I start laughing and it kills my pace. Here is a description taken from their website:

Twice a week, godless Las Vegas comedians Matt Donnelly and Paul Mattingly take on the news and issues of the day/week and end each episode debating a Jock vs. Nerd issue of the week/century. Matt Donnelly, co host on Penn Jillette's "Penn's Sunday School" podcast, and Paul Mattingly, co-host of the "Geek Shock" and "The Ugly Couch Show" podcasts combine to form a Voltron of hilarity. So in a drastic stretch of the imagination- this podcast is a Las Vegas Super Podcast. http://mattandmattingly.com 
Finally, Henry and Heidi. My friend and editor of RUN, Mark Robison, recommended this podcast to me. While I liked Black Flag as a kid, I was never a fan of Henry Rollins. But Rollins and his co-host Heidi May, put out a podcast that is worthwhile. The stories are a behind-the-scens peek onto the lives of some of punk rock's and the counter culture's icons. Rollins has done and seen a lot. And Heidi is the perfect person to draw the stories out of him. The show is earnest, informative, and ultimately endearing (not an adjective I ever thought I'd use in reference to Rollins, but it is appropriate). I would highly recommend listening to this podcast starting at episode 1. https://itunes.apple.com/us/podcast/henry-heidi/id968474247?mt=2
So, if you are looking for some entertaining ear candy for runs, walks, jogs, hikes, or even simply mowing your lawn, the suggestions above should give you hundreds of hours of enjoyment.

A Modest Proposal

Like many people who love the sports of running and cycling, I have become increasingly disturbed by the rumors (and actual cases) of performance-enhancing drugs being used by athletes. It has gotten to the point in cycling where I no longer believe a winner acheived victory without the help of PEDs.* It is sad that cycling has sunk that low in my estimation. And, while running has always had its share of cheaters, I always assumed (very naively, as it turns out), that distance running was somehow exempt from cheating.

But with some top distance athletes being caught cheating, and others being accused, fans of distance running have to ask themselves what they are even watching. Are running sports becoming so tainted that the results are meaningless? Have we hit the point where we end up questioning every first-place finish or PR? I hope not. But I fear that is the direction we are heading even as oversight and testing seem to be strengthening.

Perhaps what we need are penalties that really mean something. Bans of a few years don't seem to be enough. Why not take actions that have real teeth? Why not try out lifetime bans for cheaters starting the very first time they are caught? Why should clean athletes have to worry about competing against someone who cheated ever again?

It could even be implemented for a trial period - for example, anyone caught cheating in the 2017 calendar year would be banned from his or her sport for life. I wonder how many positive tests would result. I bet fewer when there was a real punishment on the line. All athletes would know where they stood. There would not be perceived favoritism, where someone gets a slap on the wrist while another athlete gets a more extreme punishment for more-or-less the same behavior. It would simply be over. You played the game. You cheated. You're out. No hard feelings, but you're out.

If the trial period was deemed successful, then the ban could be implemented permanently. And the penalty could easily be extended to coaches of athletes caught cheating as well. If I, as a coach, thought one of my athletes was using and I knew it would cost me my career, I might do a better job of keeping tabs on PED use and I might spend a bit more time preaching ethics and sportsmanship.

An appeal process could be instituted for the athletes who believe they were wrongly punted from their sports. The board overseeing the appeals process could be comprised (at least in part) of recently retired athletes who were proven to have been cheated out of a higher finish in important races or events, who later were given the medals/honors due to them. These athletes on the board would probably have a better understanding of the stakes as well as intimate knowledge of the bad actors within the sports.

Anyway... just my $.02.


*In cycling PEDs can now also mean 'performance-enhancing devices', as a searches for hidden on-board motors are gaining attention. 

Good Run With the Hawks and a Skratch Labs Product Review

Happy National Running Day! If you can get out for a mile that's great. If you can get out for 10, that is also great. I you are lucky enough to run in the sun, do it. If you are lucky enough to run in the rain, do that too. Just get out and enjoy the sport we all love. Now on to a quick run report and a review of a really unique product in the crowded sport drinks market.

I knocked out between 7 and 8 mi on Saturday morning with the Trail Hawks. It was a bit ironic, because we ran exclusively on roads at Clinton State Park. The trails are all sloppy messes. I was a little disappointed that we could not run in the dirt because hard surfaces (read sidewalks and roads) are not kind to my still-smarting hamstring. Although it was supposed to be, if not sunny, at least not raining, we took off in a misty-drizzle with wind out of the north, and a temp in the 50sF. While not the most pleasant conditions for running, the company was top-notch. With all of the rain the region has experienced, my EU trip, and my ongoing hamstring issue, I have not been out on too many group runs with the Hawks over the past couple of months. It was a real pleasure to see 15 or so Hawks ready to run at 7 a.m.  
I knew my final 2-3 miles would likely be alone - much of the group was going for 10-ish miles. I didn't want to aggravate my injury too much. And during the run, the pain level in my hammy alternately waxed and waned. But by about mile 6.75, I was ready for the run to conclude. 
One thing I did try out was Skratch Labs Matcha and Lemon Exercise Hydration Mix. My normal go-to drink mixes for running are Trace Minerals Research's Endure, and Hammer Nutrition's Heed. I always, in the back of my mind, question the overarching need for electrolyte-type drinks. But I always use them on longer runs (hey, I'd rather be safe than sorry). I will report that I really grooved on the flavor and dissolubility of the product. The matcha gives the drink a much more earthy flavor than I am used to in a sport drink - something that I found to be really refreshing. It tastes very green - a bit like tea mixed with wheat grass (in a good way). And there were no clumps to clog up the nozzle on my bottle. The pick-me-up in the mix seems to come from a) the sugar, which sadly, as in most mixes, is the number one ingredient and b) the caffeine that occurs naturally in the matcha. I will point out that the first sugar listed is cane sugar. Colorado-based Skratch Labs also uses real matcha and very few other ingredients for a pretty clean-looking label. The product is vegan, gluten free, dairy free, and kosher, but not organic. 
One thing that struck me when looking at the packaging is that the Nutritional Facts Panel lists 38 servings per bag calculated at a half scoop each. Instructions on the bag, however, call for using a full scoop - effectively cutting the serving amounts per bag in half. So, for the roughy $20 I paid for the bag of powder (at Sunflower Outdoor and Bike Shop), I either have 38 or 19 uses that I'm going to get out of it.  Saturday morning I put about 3/4 of a scoop in my 20 oz hand-held bottle. It tasted strong enough, and again, I absolutely loved the flavor. Upon concluding the run, I went home and wrote to Skratch Labs to ask them about the serving-size question. On Monday I got a very nice email back, from a woman named Nicole, that explained what was going on. Here is part of it:


Because we use only all natural ingredients, we are considered a food product by the FDA (as opposed to a supplement**) and in accordance with their rules we had to go in increments of 8oz serving sizes on our resealable bag packaging. Nonetheless, in most of our sales information/website/nutrition facts/etc we reference a 16oz size, because honestly, how many athletes do you know drinking only 8oz of fluid? It's crazy. Thus, when we created what we call the "single serve" packets we reference 16oz per serving. I'm not sure exactly why the FDA allows us to do that on the single serves and not the resealable bags. 

So I am now a happy Skratch customer. I will report on their other flavors if I can be wrenched away from the Matcha/Lemon mix. I'll probably still try to squeeze 20-25 servings out of a bag (depending on the temperature and the length of the run). If you want to learn more about Skratch products, visit their website at: www.skratchlabs.com 

Genva and Barcelona today. Lisbon post coming soon.

I've taken a few weeks off from posting on Running Conversations. I felt a bit as if I was running out of things to say that were of interest to me (let alone to anyone reading this blog). I spent time in Geneva (a city I've gotten to know pretty well after a couple of decent visits). I was there working a trade show for a couple of client companies. The show went well.

Highlights of Geneva, however, were 1) watching the Geneva Marathon - which happened on the day we arrived (we landed seriously early), and 2) having a nice run in the rain along the beautiful lakeside a couple of days later. Food, as always, was great. And the people, as always, were friendly and accommodating (if not overly so).

Geneva Marathon near the 20km marker 

The lake - shot from the top of the cathedral bell tower
After Geneva, I felt with my friend and business partner, Marisa, to Barcelona where we had rented a lovely little pied-a-terre near the Gothic Quarter. I had spent quite a bit of time in Spain when I was a kid, but in a more southerly region (near Gibraltar and Malaga). Everyone we spoke with prior to the trip had said Barcelona was one of their favorite cities. And after spending a few days looking at Gaudi buildings, parks and cathedrals, as well as getting intentionally lost in the Gothic Quarter on several occasions, spending time dining on wonderful vegan fare in beautiful plazas, drinking lovely wines a couple of times each day, and finally walking along one of the city's stunning beaches, it was difficult not to view Barcelona as one of the best places to hang out in Europe (if not in the world).

I speak Spanish fairly well. And my efforts were met with relatively good comprehension. And I usually got the gist of what was being said to me. But the main language spoken in Barcelona is a sort of hybridized Spanish and Catalan. It is usually understandable, but not always. A couple of times I simply turned into a deer in the headlights of a waiter or a person who was giving me directions. But a smile and a simple apology for lack of comprehension go a long way in smoothing over any international misunderstandings. And Barcelona's people do seem to have an understanding that their unique language, while beautiful, is not always fully intelligible to the mass of tourists who pour into the stunning city year-round.

Gaudi's Parc Gruell shot in panorama
Backside of La Sagrada Familia
I'll have more from Barcelona and Lisbon (the next city we visited on our itinerary) in a post shortly.  For now I will simply conclude that travel, like running, is good for the body, mind, and spirit. It breaks down barriers and exposes the traveller, not simply to the culture, but instead to the humanity of those he/she encounters. 

If You Build It They Won't Come - What is wrong with KU Relays and Rock Chalk?

Start of the men's 10,000 m race on Thursday. There are more participants in the race than there are fans visible on the far side bleachers.
The University of Kansas has one of the best track facilities in the nation. The brand new track and stadium are one of the few truly bright new spots in the country for those sports that are deemed non-revenue. It was arguably built, as much to create a new home for KU Track and Field, as it was to get KU Track and Field out of Memorial Stadium so that KU Football would no longer have the embarrassment of having a track in its marquee venue.  So the oval where greats like Billy Mills and Jim Ryun ran was torn up to appease the gods of pigskin, and the state-of-the-art Rock Chalk Park became the new home of KU's Track and Field. Pieces from the old track at memorial stadium can still be found by runners and walkers on the miles of pathways that were put in behind the new RC Park. The paths are mainly ground asphalt and are a fun, forgiving surface. On the eastern paths, one can encounter rubberized track surface (some pieces quite large) incorporated into the mix. 
So, with a brand new stadium and a women's team that had won a national championship (and had also had a recent Olympic gold medalist), the thought was T&F meets would become big events. And none would be bigger than the KU Relays. 
In the two years since the Relays moved to the new stadium, attendance has seemed dismal.  I don't have access to the numbers, but if you look at any photos, you will see a dearth of fans and a plethora of empty seats and bleachers. In 2014, the first year RC Park opened, there were more people (though still not many) because the novelty of the new facility coupled with free admission drew the curious in. On the evenings I was there at the 2014 relays, more people seemed to be checking out the facility than the events taking place therein. 
So why doesn't the spectacular new venue draw crowds? It's a bit of a head scratcher until you look a bit below the surface - and this explanation might take a little time, so bear with me. On Thursday evening, I went with my friend, Ann, to the stadium to watch the men's and women's steeplechase, and then the 5,000 and 10,000 m races. We figured that we were in for a three-hour treat, watching top college racing in perfect weather under the lights. When we arrived, it seemed as if we were two of perhaps 20 actual fans in the stadium. I am not exaggerating. Everyone else in the park looked to be a participant, a relative of a participant, or an official. Honestly, it was a little shocking. We were able to find seats with backs (in the normally expensive section), 4 rows up directly in front of the finish line. That is the equivalent of have 50 yard line seats behind the bench at a football game. And we had simply walked in on a free night. Free - as in there was no charge. And it wasn't as if there weren't a lot of other seats to choose from. We could've, for instance, had the same seats in rows 2 or 3 as well. Seriously, WTF?
As we watched the races, it dawned on us that KU didn't seem to be competing at its own relays. There were 1 or 2 runners from the school in each event. But they weren't the school's top runners. And in one case, the KU runner actually dropped out of the race after pacing another runner who was trying to set a meet record in the 10,000 m. 
So why wasn't KU seemingly competing in its namesake event? It was because there was a new format this year. Instead of competing in what we thought were the KU Relays, KU had set up a KU Relays Quadrangular to run (basically) simultaneously with the (other?) KU Relays. The teams invited to the quadrangular were Colorado State, Kansas State, and Purdue. On Thursday night as teams from mostly smaller schools competed - some exceptionally well - runners from the schools in the quadrangular mainly eschewed these races. It was odd and kind of sad, really. The smaller schools, if invited to compete, should be allowed to race against the top competition available. They train just as hard. And, in some cases, I would bet there are athletes from these schools that would rival many from the larger universities. But the smaller schools weren't included. And that is too bad, because it sets up a two-tiered system. The fans don't see a meet where the champions have faced all comers. Instead, there is an all-inclusive meet that is mainly shunned by the top schools, and then there is the 4-way elite meet. While this may be the trend in T&F, in my mind, it goes against the idea of showing who really is the fastest runner, or who can throw or jump the farthest on a given day. It is too bad, and the KU Relays would be much better if they went back to their traditional system. 
Aside from the strangeness of having basically 2 college relays going on, there are several other factors that work against the KU Relays. First and foremost is local media. The lamentations in the local press about what has happened to the relays (see today's "Saturday's Column" in the LJW) is a little hard to stomach. Sports, all sports, rely on media coverage. And track and field (and related sports like cross country) receive so little coverage in this football and basketball town that it is almost laughable. The local media should treat KU Track and Field like it did in the heyday of the Relays. And KU sports marketing should up their game as well. The school has a top coach, a top women's team, a solid men's team, and a world class facility. Why aren't more events scheduled? Why aren't more articles written? Why aren't more Big 12 teams being brought in for the KU Relays (quadrangular or otherwise)? Why were tickets being sold for Friday and (the soon-to-be-cancelled) Saturday, with no mention of the other events that were going on for FREE on Wednesday or Thursday? 
In my mind, KU Track and Field and Rock Chalk Park, truly stand on the brink of being great. But there needs to be much better media coverage throughout the year, combined with good scheduling, booking premier talent, and a concerted, targeted sports marketing plan that is designed to bring attention to the facility and the fantastic athletes who compete there. 
Just think how many people might show up for an autograph signing by some of KU's former greats and current coaches and athletes. Maybe hold a 5k run on the trails behind the stadium during one of Relay days. The first 400 meters could be around the wonderful track. Race entries would include admission to the Relays - bringing in real runners and fans. Or, additionally, make Relay passes part of the entry fee for participants in the Dr. Bob run at Rim Rock Farms (KU's cross country course). That would help keep the Relays in people's minds throughout the year - or as part of the KS Half Marathon or other local or regional races. Basically, what I'm suggesting is cross-market the Relays to its natural fan-base. 
I want to see KU Relays as well as KU Track and Field and KU Cross Country thrive in their new environment. But for that to fully happen, media and marketing need to improve dramatically.
5,000 m Women's Race. The only thing missing is the crowd.

Snow Basin. Mountain Running.

Last week I got to do something I had never done before - run down a mountain. I was in the SLC/Springville/Ogden area for business. I have a friend who works at one of the companies I was visiting. He's into biking, snowboarding, hiking and running. I made that appointment the last one of the day. When we finished meeting in Ogden, we took off into the mountains to visit the closed-for-the-season resort of SnowBasin.

Even though it was closed, there was still a lot of snow on the slopes (in fact, it had snowed the day prior to my arrival). So, dressed in tights, 2 long sleeve shirts, Salomon SpeedCross 3s, gloves, a hat, and just-purchased YakTrax, I set up the slopes with my friend.

Now let's face it, my buddy spends almost every day of his life after (or before) work running around this mountain range. He's acclimated to the altitude and is used to running up surfaces that are a bit steeper and longer than those I normally encounter in Kansas. So on the way up, I just trudged along behind him in the snow.

When it came time to turn around, though, we immediately started running down the mountain in the deep snow. My feet were wet and cold, but the speed and the view I was experiencing simultaneously kept my focus away from any discomfort.  We cruised the downhill at sub 7 miles. Jest before we hit the final drop, I was handed a plastic grocery bag and instructed to sit on the back while holding the handle between my legs. What followed was the fastest ass-sledding I have ever experienced. We were at the base of the slope in no time. Being a newbie, I was not really used to having butt cheeks so frozen that I could not feel them. But a quick change of clothes soon revived my gluteal region.

I hope to get back to that mountain at some point this summer. The hiking and running should be a bit easier (yet still plenty challenging), without snow on the ground.

 Just before starting to run down the mountain.

The way up.

Stand Up Rockin' K RDs

So the Rockin' K Marathon was yesterday and I was not within 100 miles of the event. Instead I awoke and went for a 7.5 mi run (at a pretty good clip) with my running buddy, Adrian. He's getting ready for a half-marathon in Bloomington, IN next week. And since it is a shorter distance, speed counts. Since I had been training for the trail marathon for the past couple of months, the increase in speed had me sucking a bit of wind. Still, it was nice to get the miles moving by a bit faster than they had been recently.

As far as injury, my leg and ankle hurt for the duration if the run. The pain for the shorter distances is not so bad. At about 15 miles, it really seems that my run is over. I'm hoping that nice, varied terrain, 5-10 mile runs will slowly cure the problem.

Big props to the Rockin's K race directors. I contacted them a couple of weeks ago to let them know to give my spot to someone else if they wanted - the race had been sold out. They wrote me back and offered me a free spot for next year. I was blown away with the kind gesture, and plan to give it another try (assuming all is well with my leg).

Heading out for another run in a couple of minutes. 6-7 mi this a.m. All should be good (fingers crossed).

Pulling out of a Marathon - or Confession of DNSen' (and a tiny bit about Disc Golf)

After re-injuring my right hamstring a week ago Saturday, I spent the next several days deciding whether or not I thought I could compete in the Rockin' K marathon coming up in early April. I had finished the injury-causing run after tripping over a rock somewhere between mile 12 and 13 at Clinton North Shore Trails. It hurt, but I kept going following my running buddy, Mike, as we navigated through the final miles. At just over 14, when my calf spasmed, I knew the run was over.  I also knew there was a problem, but I thought some rest and light running might lead to enough recovery to still do the marathon.

I turned a 10 mile run into a 7 mile run a couple of days later (Monday). For the duration of that run, my achilles felt a bit tight and my hamstring protested. Then I spent a couple of days doing 3 miles on the treadmill before doing a 4 miler on roads to end the week. So I still finished the week with over 30 miles and not in too much pain - not too bad.

Saturday (yesterday) I took off to run the 10.4 mile river trail loop with another running buddy, Adrian. I wore a compression sleeve (CEP) on my right leg. Adrian, knowing that I'm a bit OCD, mentioned that it seemed odd that I didn't have one on my left leg as well. As much as his comment was spot on, for me, the discomfort of compression-wear trumps my desire to be symmetrical. For the run, I was able to cruise along at a talking (and for a while, singing) pace with out too much discomfort. The sleeve worked well for my achilles, ankle, and calf issues. The last couple of miles, though, caused my hamstring to tighten painfully. I knew the run was coming to a conclusion so I did not stop to stretch. I finished and felt as if I had quite a bit more in the tank. The problem was my right hamstring did not feel as if it want to 'keep calm & carry on' for one more step.

So, with just a couple of weeks left before the marathon, I've decided to remove any tenseness and pressure to try to train through my injury. While it is an upsetting decision, I'm going to live to run another day, continue to run the shorter distances in recovery, and then sign up for a different marathon later in the year. Training for this marathon has led me through some of the best runs I've ever done - a solo run between the deserts of Joshua Tree being the highlight. Planning for the run kept my base miles up through the winter (coincidentally a warm winter to train in as well). So I don't really feel cheated.

I do feel as if I have let a couple of friends down who are doing the race. I signed up because it is fun to run and do events with friends. The runner I regularly pace in ultras, Paul, had signed up for this marathon. We planned to drive out and camp before the race. While he and I run together in training and pacing, it is rare that we are in the same race. The last race we had both entered as competitors, a 50 K ultra, Paul had been the one to drop out prior to the start due to injury. I had fun on that race, but it would've been more fun to run some of the miles with friends.

So that's that. Nothing of earth-shattering importance, but relatively meaningful if, like me, you sit around and think about running a lot (That last sentence could be read as thinking a lot about running or thinking about a lot of running, interesting). I am, at least, lucky that I can still run while injured. But for the time-being, I simply can't run as far as I would like.

In other news: even with a sore leg, I managed to tie the second best round of disc golf I've played at Centennial Park Saturday afternoon. What started out as a mediocre 3-over on the first nine, developed into a solid 4-under on the back nine (birdies on holes 11, 15, 17, and 18), for an unexpected 1-under finish. I write 'unexpected,' because I had taken a couple of weeks off from disc golf to travel for business and train for the marathon.

Heart Rate Monitors

I don't train using heart rate (HR). It isn't that I mind wearing the chest band. Whenever I have, I've always forgotten I even had it on. But in the 3 years (or so) that I've owned my Garmin 210, I think I've used the HR monitor a whopping two times - and those were just to make sure the device actually worked.

I have plenty of friends who train using HR as a guide. They find it to be another useful tool to assist in measuring the outcomes of their regimens. And, were I more competitive, I would probably be running with an HR tracker as well.

I love running, and I take training pretty seriously. But apparently not seriously enough to track my heart rate. For me, since enjoyment, fitness, and distance (not competition) are my running priorities, adding more devices to my runs actually detracts from what I hope to gain.

That being said, today I came across a really interesting and short article in Competitor Magazine. It has a click-through page format (which I hate), but is worth the 5 minute read for anyone considering using an HR device. I learned something in each of the three sections. I should point out that the third part of the article which covers the difference in effort and HR when using a treadmill vs running outdoors was a solid (if too brief) summation of something that has perplexed me for years.

Here is the link:

http://running.competitor.com/2013/12/training/3-common-heart-rate-training-mistakes_29427

Spring is starting to flex its warming muscles on the country. So keep running and enjoy - whether you use an HR device or not!

Sunrise at the trails.

This morning is mountain biking on the trails rather than a run. I hit 25 miles for the week yesterday and need some cross training. Gorgeous sunrise.