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By JasonFlash, on May 31st, 2009
 The last two days of our trip were spent in lovely Tel Aviv Israel. This is a honeymoon destination! Tel Aviv is sort of like the Miami of the eastern Mediterranean – great night clubs, bars, restaurants and a beautiful beach. We came here to relax by the sea while we waited for our El Al flight back to New York. It was also in Tel Aviv where I was finally able to get in the final run of the trip – three miles on the boardwalk squeezed in between the beach and the city.
 The beaches in Tel Aviv are packed with people. Most of those people seem to be obsessed with playing paddle ball. I cannot explain this phenomenon, but from 7 am until sunset there are hundreds of people are using wooden paddles to bong a little rubber ball back and forth to each other. Up and down the beach you hear the echoing sound all day of people hitting these little balls. I never see this in the US, I can only assume that the Israelis are on the cutting edge of a trend and we will all be playing in a few years.
My run was down the boardwalk along the Mediterranean. It felt like I was back in California due to the palm trees and clear 70 degree weather. It was a nice and easy run to cap off a wonderful long holiday. One big difference is the lack of other runners. Running does not seem to be a very popular pastime in Israel. Although my research team informs me that there are marathons around the Sea of Galalie and in Jerusalem. Still, I did not pass as many people as I would have expected to on a sunny day at the beach. 
The highlight of the run was the finish, where I stripped off my running shirt and shoes and dove into the sea. This is the perfect way to end a run – with a refreshing dip into the Mediterranean. The water is just right – not warm like the tropics, but not freezing like Southern California. It was a triumphant end to the run as well as a wonderful honeymoon trip. You can see me pictured at left waving my hands in the air in victory.
 Since it was Shabbatt (Saturday – the Jewish day of rest) while we were in Tel Aviv all of the museums were closed. As a result we did little sightseeing while we were there. Fortunately we were able to make it to the old city of Jaffa where we saw the famous Andromeda Rock. Tradition holds that this rock that juts up from the sea is where Andromeda was chained in order to be sacrificed to the sea monster Cetus a.k.a. “The Kraken”. The Kraken had been sent by Poseidon to ravage the coast of Ethiopia, and somehow sacrificing Andromeda would stop him. Fortunately Andromeda was saved by Perseus, before she was sent to the sky to live as the Andromeda constellation that we all know and love today. If this all sounds familiar it is becasue this story was made into the epic move “Clash of the Titans” in 1983. While we were there we did not see any signs of a sea monster. Frankly in my opinion the water seemed too shallow for any sort of really big sea monster. Andromeda’s rock mostly just looked like a rock with an Israeli flag on it.
This post wraps up the Honeymoon Series of blog entries. The time has also come to begin my training for the Marine Corps Marathon in October. That race is a mere 20 weeks away. Since the summer heat is beginning to descend on St. Louis I plan to do much of my training in the early hours of the morning. Look for me around 5:30 am in Forest Park if you want to join me on a run. According to the schedule I should be running about 4 days a week, plus another day for cross training.
By BrianFlash, on May 30th, 2009
First of all – big ups to the Reluctant Runner. She completed her second Comrades Marathon and deserves some rest and rehab time before embarking on her training for next year. Only 42 more years and she can tie the person who has won the most Comrades medals…
My five weeks of 5Ks are finally over. This was my month off from serious training and now my legs are fully recovered and ready to go on. Here’s a few stats from those 15 5K training sessions:
Fastest – 25:30
Slowest – 32:58 – my excuse is that I ran with Kathy at her pace 
Average – 29:06
Total mileage – 83% of one Comrades marathon.
Three of the training sessions were 400 meter interval sessions to work on my speed, three of them were tempo runs, and the rest were slow enough to keep my heart rate at a reasonable pace.
To reward myself, it was time to get some racing shoes. Luckily for me, Fleet Feet was having a sale on their racing flats. So I left $50 at the store and brought home these guys:
Even though they are called racing flats, they still have a bit of cushioning – definitely not as thin as the shoes I raced with back in the day. However, I ran my last 5K in these babies and they just make me feel fast. Which is quite a trick since I’m slow.
Monday, the journey toward the next 26.2 starts! I’ve got a very sophisticated training plan that I’ll share with you, but for now I’ll just say that it contains speed work, tempo runs, recovery runs, and long runs. I’ll be mixing in some 5K and 10K races as time trials to see if my training is working. The first 5K race is one week from tomorrow. The day after a BBQ featuring fatty meats, tequila, and Mexican beer. The Booze Hounds Inc. Running Team would be proud.
By JasonFlash, on May 23rd, 2009
So far in the Honeymoon Series we have covered running and cross training. The final leg in my “Pyramid of Training” lays in the 3 R’s – quality Rest and Relaxation to promote Recovery. I just made that up, but feel free to use it. A traditional honeymoon consists of nothing but rest and relaxation, but based on the prior posts you can tell we did not go for the traditional honeymoon. Still, no trip would be complete without a some vacation time, and we chose to spend ours at the Dead Sea. I know what you are thinking – that an inland sea so inhospitable that no fish can survive in its waters, located in a desert, that goes by the name “Dead Sea”, does not sound like the best place to honeymoon. That may be true, but no visit to the area would be complete without a spending some time floating in those super salty waters.
The Dead Sea is located 1,385 feet below sea level – this makes the shores the lowest dry spot on the planet. This extremely low altitude is because of the sea’s location between the African tectonic plate and the Arabian tectonic plate. As these two plates move away from each other the sea grows deeper and deeper. Because it never rains in the desert, there is a deep valley instead of the lake that should exist in this valley. Because the only way for water to leave the valley is evaporation, over time the waters have become incredibly salty. The area is also rich in history. From Mount Nebo above the sea Moses first spotted the promised land after spending the previous 40 years wandering the desert between Petra and Amman, and just up the road is the place where John the Baptist gave Jesus his first dunking in the river Jordan.
  
  Rocio and I stayed at the Dead Sea Marriott – this is a much swankier hotel then we usually go to on our vacations. The Dead Sea Marriott tends to be populated with westerners and rich Jordanian businessmen. We brought it down to our level by being the first guests to ever arrive at the hotel by minibus (pictured right).
One reason I try to avoid Marriott’s and Western chain hotels in general is because they tend to be the places to get bombed by terrorists in other parts of the world. Rocio actually had reservations for the Marriott that was bombed in Jakarta Indonesia in 2003, but she was not planning on staying in the one that was bombed in Islamabad Pakistan in 2008. Jordan is no stranger to hotel bombings – in 2005 a Radisson, Hyatt and Days Inn were bombed in Amman. In any event this Marriott seemed to have a top notch security team and a great location, so we had put aside our concerns and stayed there.
I fully intended to go for a run while we were there. Due to the low altitude there is 8% more oxygen than at sea level, as a result this is a great place to try and set a personal record. Unfortunately due to a late night of drinking and dancing I did not make it up in time for my scheduled 5k. The night before I planned to run the Marriott hosted a Cuban band, and I could not keep Rocio off the dance floor as they played all her favorite classic Spanish tunes. You would be surprised how much drinking there is in Muslim countries, but Rocio and I were the only ones who were actually dancing. I think everyone was a bit surprised to see someone who knew all the words to those songs, and the crowd certainly seemed impressed by the dance moves I learned from our wedding. The Dead Sea Marriott is located in the shadow of the ancient cities of Sodom and Gomorrah – because God has a history of smiting people in this area we tried to keep our fun to a minimum.
 Apart from salsa dancing the real rejuvenation from visiting this Dead Sea comes from floating in the mineral filled waters of the Dead Sea. The water contains 30% salt, which is way more than to ocean water at 3% – 4% salt. There are 2 noticeable impacts from water at 30% salt. First your buoyancy goes way up – once you are in to about your waste you cannot go under water. The super salty water just sort of spits you out and holds you up. It is a very odd feeling to float on the water but to barely sink at all. The second impact is what happens if you accidentally taste the water. Picture opening your mouth and having someone pour in a can of salt, if you can imagine how salty that is you still are not quite to the level of salty horror that a small mouthful of Dead Sea water provides. Keeping our mouths firmly closed, we soaked in the mineral filled water which is supposed to be great for your skin.
In addition to the healing properties of the salt water, the shores of the Dead Sea are lined with mineral filled super rejuvenating mud. Supposedly it is great to cover your skin with this mud, let it dry in the sun, and then rinse it off in the Dead Sea. I don’t know if this healed me or not, but it makes for some outstanding photographs. Right now I can’t think of anything better than covering yourself with salty mud for fun and relaxation.
I can’t swear that the salty baths and mud covering helped rejuvenate me, but it is quite a location. My only souvenir from the entire honeymoon is a rock plucked from the bottom of the Dead Sea itself. You should see what sort of looks airport security gives you when you have a salty piece of granite in your carry on luggage. “Excuse me sir, is this a rock in your luggage or a brick of cocaine?”
 
- Upon leaving the Marriott we got to experience the joy of crossing the border from Jordan into the West Bank via the Allenby bridge. The border does not appear to be set up with efficient crossing times in mind. We arrived on the Jordanian side, and handed over our passports. At most borders, they stamp them, hand them back, and you walk on across. No here. In order to keep people from wandering around in the no man’s land between the countries they make you take a bus across the bridge. This key piece of information about the bus is not communicated to you by the friendly Jordanian border patrol. Instead, they take your passports, and tell you to wait. We waited about an hour and a half, not really sure what we were waiting for. When the border guard is holding your passport you don’t ask too many questions.
The bus finally came, and we took the 10 minute ride across the border. During this short trip we were stopped twice by the Jordanian border guards, and then again when we got to Israel. At each stop all the passengers passports were inpected. At the first stop in Israel Rocio caused quite a stir with her Mexican passport due the the Swine flu scare. They held the entire bus for 15 minutes while the manager was called over to inspect us due to our recent trip to Mexico. Fortunately we were found to be Swine flu free and allowed to proceed into the country. The rest of the passengers on the bus were none to happy with the delay, but they seemed a bit relieved when I announced that we were found to be free of Swine flu.
By the time we passed through Israel immigration and customs three hours later our passports had been inspected at least a dozen times. I put the land crossing between Israel and Jordan in the catagory of interesting things I have done, but I am not eager to repeat.
By BrianFlash, on May 23rd, 2009
At this moment, people are lining up getting ready to run in the 84th running of the Comrades Marathon. This race was started to memorialize soldiers from World War I and is the most popular ultra marathon in the world. The tradition around this run is unbelievable. Obviously, the mystic behind the race is one of the reasons that Jason and I want to run in it.
A quick shout out to the Reluctant Runner. She’s lining up with everyone else – striving to complete her 2nd Comrades. Good luck Candice!
Here’s the live television coverage of the race. But, in case the race is already over or you aren’t up to watch people finish for 7 hours, here are some other Comrade’s videos that won’t take up quite so much of your time:
Comrades Marathon: This begins with the most heartbreaking finish imaginable. The runner comes into the stadium leading the race. But after running 56 miles, the legs are a bit wobbly. He stumbles and falls and while he is getting up, the guy following him runs by and wins the race by 1 meter. Imagine losing a 56 mile race by three feet!
The Essence of Comrades: Edited version of the Essence of Comrades. Choppy editing, but still nice. I wish I had the full video.
Gustavo Paulino’s 2008 Finish: There are quite a few of these out there – this is the video the Comrades Marathon Association will sell to you to show your finish in the Comrades. The first part of the video shows the start, then the male and female winners, and finally you finishing – this is Gustavo Paulino.
Comrades Marathon: Video showed at other race expos to promote the race.
Just thinking about the people getting ready to run in this race charges me up. I’m pumped to go there in 2010 and run!
By BrianFlash, on May 18th, 2009
OK – so I didn’t spend the last two weeks running in Jesus’ footsteps. OK – I know my posts are filled with meaningless drivel. It doesn’t matter! I’m writing this crap anyway.
Weight – 160 pounds
My little man was a little smarter this week; only 5 sodas, 1 drive thru meal, $3.35 in the vending machines, and 1 treat – a Culver’s concrete.
Interval run today – 7 x 400 meters. My slowest 400 was at 6:57/mile pace, while my fastest was 6:27. Not too shabby, but my rest periods in between were slow, slow, slow…
Loyal readers – take some time to check out the links I keep posted to the left. Those are sites I truly keep up with and give them a big thumbs up. Those running blogs are good ones – almost as good as this one – if they weren’t, I wouldn’t read them and I wouldn’t direct you guys to check them out.
And finally, JasonFlash, keep the blog articles coming. Good stuff!
By JasonFlash, on May 13th, 2009
“…Match me such a marvel, save in Eastern clime. A rose red city, half as old as time.” – John William Burgon, Petra
A critical element to any good running program is balancing all your runs with solid cross training. Because I am a naturally lazy person this is an area I always struggle with. The one activity I like to do that somewhat balances my running is hiking. While on my honeymoon I had an opportunity to do some hiking in a location that is unrivaled for its natural and man made beauty – the ancient Nabataean city of Petra in Jordan.
Getting from Jerusalem to Petra was quite an adventure. The first stop was the sea of Galilee, where we rented a car so we could drive around and see all of the places where Jesus used to hang out. We saw where he walked on water, where he taught in the temple and where he threw his famous fish fry with the unlimited free wine refills. It turns out that the fish he served was “St. Peter’s Fish”, which we learned was just a fancy name for tilapia.
Next we visited the Golan Heights. The Golan is a plateau right on the Syria-Israel border. It has been the scene of fierce fighting between Israel and Syria 3 times in the last 50 years: during the 1948-49 Arab Israel war, the 1967 Six Day War and the 1973 Yom Kippur war. I wanted to see Syria from Israel, and I was curious what the border looked like between these two nations who definitely do not get along. The drive up into the heights is a little surreal, since there are still some places along the road where you can see Syrian artillery wrecked during the past wars, as well as bunkers facing Israel from the time this area was part of Syria.
 We turned our rental car off of the the main road onto an unnamed green line on our map that looked like it led to the border. It was here where I did something that I probably would not do anywhere else – I picked up a hitchhiker carrying a loaded machine gun. What the heck? She was very cute and a member of the Israel Defense Force (IDF). The IDF deploys soldiers all over the country via the national bus line, you see them everywhere and they are carrying visibly loaded weapons. This particular woman had gotten off the bus and was walking a couple of miles to her forward base. I figured this close to the border we were safer with her than without her. Once in the car she gave Rocio and I our one and only “mazel tov” when she heard we were on our honeymoon.
The road we were on turned right along the border. I can tell you that Israel does not treat their borders the way our Canadian friends to the north do. These guys mean business. We drove on a road paralleling a few feet from a 10ft high electrified fence covered in razor wire and punctuated by “Warning Minefield” signs in 3 languages. As we passed this our friendly hitchhiker asked where Rocio was from. When she heard Mexico she exclaimed “Wow, its really dangerous there now isn’t it!?” Ummm did you notice that we were driving next to a minefield? I guess danger is a matter of what you are used to. We left our hitchhiker at her observation post and continued on to Jordan and Petra.
Our first journey into the ancient city of Petra occurred the night we arrived in the gateway town of Wadi Musa. Moonlight tours of the city are offered  on select evenings, and we had been given the tip that this was the best way to see Petra for the first time. We descended the 3km from the entry gate through the Siq, a narrow canyon that winds through the Jabal Al-Khubtha mountains to the city. The only lighting was from candles on the edges of the path and a nearly full moon. Anticipation built as we traveled deeper into the darkness and carvings in rocks slowly appeared out of the shadows.
As we descended further down the Siq the canyon walls closed in until all we could see were occasional glimpses of the moon from gaps in the rock walls hundreds of feet above us. Each time we rounded a corner we expected to see an opening ahead, and each time we only saw that the canyon descend deeper into the mountains. Finally we rounded a bend in the rock and could see an opening in front of us that allowed a glimpse of the famous treasury, lit up with hundreds of candles and the light of the full moon.
What an amazing site it was to see a 2,000 year old carving emerge from the darkness. The location is perfectly protected from the wind and rain, and so it appears that it could have been carved yesterday. We stayed for a while before turning around for the climb back out of the canyon. This was only a warm up – total distance hiked was about 4 miles, with a 500 ft descent in and a climb of the same amount back out.
The next day we got up early so we could take in as much of the city as we could. I need to preface day two by pointing out that Rocio and I are an expert tourist team. Rocio brings boundless energy, I read the guidebooks aloud as we walk, and neither of us needs more than a minute or two to take in any given thing. We are not big on peaceful contemplation or relaxing in the shade. These traits are invaluable at Petra, because there are a LOT of things to see. This city was huge in it’s day.
I would estimate that we hiked for 10 – 12 miles, with 1,000 foot climbs to the high place of sacrifice and the monastery. Everywhere you walk in Petra there are ruins, Bedouins selling air conditioned taxi rides (camels and donkeys) and beautiful vistas. We also saw a camel drinking a Fanta from a can – see photo below. It was an excellent day of hiking and a great set of cross training to prepare for my upcoming running program.
  
By BrianFlash, on May 12th, 2009
Writer’s Note – skip this post and read the previous one. It is much more interesting.
My willpower is dead. It was on life support before, but I know it is officially pushing up daisies. Here’s the weekly damage:
Sodas – 10
Vending Machine Purchase – $3.80
Fast Food Meals – 6
1 piece of ice cream cake (work celebration – dang it – I even forgot what we were celebrating)
1 piece of Mother’s day cake (come on – Mother’s Day!)
1 caramel brownie
4 mini chocolate donuts
Monday morning weight – 162 pounds.
This week I’m going to listen to my little man (hopefully my little man is smarter then George Costanza’s). Also, in the framework of my 3 5Ks per week, I’m throwing in one interval session. This week’s was yesterday – 7 x 400 meters. My average 400m was 6:57 min/mile pace. I’m pleased with my effort, but, as has been noted before by others, intervals suck.
By JasonFlash, on May 10th, 2009
“3,000 years of beautiful tradition, from Moses to Sandy Koufax, you’re damn right I’m living in the past!” – Walter Sobchak, The Big Lebowski
There are few places in the world that are as mind blowing as Jerusalem. There has been a city in this location for at least 4,000 years. Judaism, Islam and Christianity all have some of their holiest sites within a stones throw of each other in the old city. The city is one of the most contested places on earth, having been captured something like 38 times during its long history. Jerusalem today remains a divided place, where tensions can flare at a moments notice. The heart of the old city is where I decided to take my first 3 mile run of the honeymoon.
As far as running in the old city there are a few basic things to know before setting out. First, be ready for hills. Because a naturally defensible location was needed Jerusalem was built on a hill. Four millenia of construction have added ample slopes and stairs. Second, the old city is made up of crowded narrow streets. Once it is past about 10 am running here would be impossible due to crowds. I took advantage of my jet lag to get a 6 am start to my run. Finally a note on dress. Parts of the old city are extremely conservative. What is appropriate to wear to run in the US may be inappropriate in parts of the old city. You should certainly avoid trying to run through any of the most religious locations. The area gets a lot of tourists, but not a lot of runners. I only saw a hand full the entire time I was there, and none in the old city except for myself.
 The first landmark on my 3 mile jaunt through the old city was the Church of the Holy Sepulcher. Christian tradition states that this location was Golgotha – the place where Jesus was crucified, buried and rose from the dead. This is true unless you happen to be Protestant. The Protestants have their own Golgotha just outside the city walls at a place known as the Garden Tomb. This seems to be because Protestants are not one of the six denominations with control over some part of the Holy Sepulcher. These six, the Eastern Orthodox, Armenian Apostolic, Roman Catholic, Coptic Orthodox, Ethiopian Orthodox and Syriac Orthodox share power under what is known as the “Status Quo” agreement. Each has their own chapels, and no changes can be made to the common areas without consent of all 6 parties. My favorite indicator of how difficult getting agreement between the six is the ladder visible just above my head on the left and in the detailed picture at right. It was placed on this ledge around 1850, and has not been moved since. Church bureaucracy at its best!
Next stop, the Western Wall. This is the holiest sight in the world for people of the Jewish faith. It is located only a short easy downhill run from the Holy Sepulcher. This wall is part of
 Can you spot me adding a note? the platform built to hold the Temple constructed by Herod the Great in 19 B.C.. This temple contained the “Holy of Holies” which is thought to be a place where God is always present. Tradition holds that if you place a note between the stones of the wall than God will read it right away. I placed a note in the day before my run since I was not dressed to approach the wall during my run. When you are this close I recommend you stick in a note in regardless of your faith. Why take a chance on missing an opportunity to communicate directly with God?
Aside from potentially communicating directly with God, the other amazing thing about this is just how large and how old the wall is. This has been in place for over 2,000 years which is a hard length of time to wrap your head around. The Romans would have seen the same wall when they sacked the Temple in 76 A.D.. The entire temple mount is huge, with the Western Wall only being a small portion of the entire structure.
Next up, the temple mount itself which today contains the al-Aqsa mosque and the Dome of the Rock. I could not actually run up here since running clothes do not conform with the dress code and running does not support the dignity of the location. This is the third holiest place in Islam behind Mecca and Medina. Tradition holds that Mohammad spent one night here somewhere around 600 AD. He arrived on a winged steed named Buraq and ascended to heaven from this spot. While in heaven Mohammad met such luminaries as Jesus, Moses and Abraham as well as Allah himself before returning back to earth with instructions for Muslims to pray 5 times per day. The Dome of the Rock sits upon the site of the 2nd Jewish temple and the location of the Holy of Holies. This may help to explain why people have been fighting in Jerusalem for Centuries?
 Dome of the Rock I have run past three of the holiest places in the world and I am barely 15 minutes into my 30 minute run. There is a long set of stairs as I turn to head back up into the heart of the city to complete my run. A local boy sprints past me to start a race as I get about one third of the way up, but he quickly runs out of steam as we approach the top and I pass him. Sorry buddy, I just ran a marathon and I am built for these stairs.
I decide to run the Via Dolorosa, or way of sorrows. This is the traditional route that Jesus walked carrying his cross through the city on the way to his crucifiction. I am not an archeologist but I must dispute the route a bit. On a tour of the underground tunnels of the Western Wall the day before I learned that most of the streets of the old city are as much as 40-50 feet above the streets that existed at the time Jesus lived. Even if it is not the exact path it is in the general area for sure. The impression I got about the path is that it seems to be a marketing ploy so that local shopkeepers can sell overpriced orange juice and holy land souveneers to passing pilgrims. Still, it makes for a lovely run through the Muslim quarter of the old city before all the shops open up. However, there are a few places where Roman era paving stones have been dug up and placed on the road. Who knows who might have walked across these same stones I found myself jogging on that morning?
A brisk run down and back and the Via Dolorosa and I have my 3 miles. Jerusalem is a hard place to get your head around on many levels. My short run certainly left me with a lot to think about.
 Via Dolorosa - V Station  Ancient Roman Paving Stones
By JasonFlash, on May 10th, 2009
My wedding and honeymoon have come and gone. It was a wonderful wedding, marred only by the outbreak of the H1N1 “Swine Flu” epidemic in Mexico the day before the ceremony in Guadalajara. Fortunately a couple of weeks have past since the wedding and I have not gotten word of any ill guests. I am currently half way through my 6 week limited running recovery time. Still I wanted to take advantage of my honeymoon to get in a few easy runs and other semi running related workouts.
The honeymoon was a very eventful trip through Israel, Jordan and the Palestinian Territories aka the West Bank. I know, nothing says romantic honeymoon destination like having your passport checked by a heavily armed Israeli soldier while on the #21 Arab bus to Bethlehem. I had some great runs while there, and I plan to blog about them in installments over the next 4 weeks. I also have a some fun stories from the honeymoon trip that are not running related that I might slip in as well.
I would like to offer a special “Tip O’ The Cap” to my new bride and fellow Team Flash member Rocio. First for saying “Yes” when I proposed to her last year. Second for planning and organizing the best wedding I have ever attended, a good time was had by all. Third for choosing the honeymoon destination and overriding my choice of Eastern Europe, I cannot imagine how we could have had a better trip than our middle east excursion. Finally for tolerating my independent travel style which is anti organized tour and tends to involve a lot of crowded mini buses, long waits at border crossings and in the case of this particular trip more than one actual minefield.
 - Rocio and Jason at Petra
By BrianFlash, on May 6th, 2009
My butt hurts!
Yesterday, Kathy and I did the ubiquitous P90X Core Synergistics routine. Now, I’ve been doing a little core work along with my 3 5Ks per week, but it didn’t prepare me very well for getting back into serious cross training.
This routine contains quite a few different moves, but they seemed to heavily concentrate their work on my behind. The ab parts of the routine were a little easier to keep up with but the lunges and squats targeted the old gluteous maximus.
While sitting at work today, I would keep shifting around to lessen the pressure on the derriere. Luckily, I went to a celebration at one of our plants that helped me stay off my bum for a time.
Tonight I followed up with an easy 5K with Kathy. She’s jumping back into training also – both of us are doing just enough so that we can make a respectable showing in our planned 5K race on June 6. All four Team Flash members are signed up for this race and we will all be setting our PRs at the distance (mainly because neither Jason or Rocio have run an officially timed race at this distance, and because Kathy walked her only previous 5K, and my last official 5K was 24 years ago and I’m not counting that!)
But the rest of tonight is for resting of the buttocks…
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