That's the spirit! And, hehe, I think I do know the race you are talking about. Great course. A couple of little areas to look out for, but nothing major. Just a thought, but what about ramping up to Olympic by the end of this season, and make the 1/2 your goal for the next? White Lake is a FANTASTIC 1/2 in May, and not too far from you. If you come closer to my neck of the woods another great option in Nov. is Ironman Augusta 70.3. One of our FWE teammates did that one last year and loved the experience. Not that it isn't physically possible to do one this year, but I think the gradual progression would give you a more rewarding experience, both mentally and physically - it does take some time for the endurance to build. It's a pretty decent jump from sprints to a 1/2, but that's one guys opinion. Really glad to hear the foot is feeling better. Your run time of 30:45 is nothing to sneeze at, rock on!

If you want, feel free to shoot me a PM about your current nutrition plan. My wife is in the process of becoming a certified nutritionist, and is currently teaching a class on nutrition, sports fueling, and weight loss - may have some ideas for you if you aren't already doing them (she is rapidly approaching the 100lb weight loss mark herself).

You might try some icing after the run, that could help with the soreness. Two things I think most people don't do enough of are the following: 1. stretching post exercise. Go ahead and make a good cool down and stretch a habit. 2. Make sure you are drinking plenty of water - PLENTY. I suspect most people are dehydrated and don't know it. Not a major factor if you just sit a desk most of the time. On the other hand, if you are very active, as folks in this community are, hydration becomes more critical. Your hydration also plays a factor in your recovery, and being hydrated can help you stay "loose" as opposed to tightening up.