 All right, thank you cookie chase 5k. We got it on a cool down with Joseph. How you doing? Good. What what what place did Papa get? Got the got the W got the W in the 5k. I'll tell you the time here in a minute. Oh man. Good die. That's a good good way to start the season. What's that? I think we should head back. Okay, let's head back. There we go. We got the goods cookies. Here's your overall winner. Set the mourn in 1533. 24. First place, Mila Chamberlain from Golden in 2007. Second place, Haley Paz from Winnetecco 2152. And third, Erin Bird from Littleton in 2302. All right everybody, we got we got Ryan here. Awesome, Ryan. How'd you do today? I'm pretty good. Yeah, I felt good. Ryan found the channel. What how long ago? At least like a week or two. Okay, so he's a newer subscriber. Thanks for subscribing. Awesome job today. Thanks for coming up and saying hello. It's good times, man. Well, are you doing any other races this spring? It's like snowboarding. It's a good day. It's a good day. Cookie chase 5k. Inaugural year. Come back next year. The W, Michael. Fly the W. I think that's what the Chicago Cubs say after they win. Fly. I know they don't win. They don't win too much. So he got to celebrate. Yeah, two loves from Chicago. Oh my, my crushed it. Nothing like a little steak after a hard solid effort. And that was the rust buster for 2019. And yes, I think it's good to have goals at the beginning of the new year. Goal number five, goal number five. I want to, this is a carryover again from 2018. Win another race. I like, I like it. That's, that was a good incentive for me to train hard in 2018. So that's going to be another one. I was able to pull it off once in 2018. And I want to try it again in 2019. That's right. At the beginning of 2019, I laid out six running goals and one of them was to win a race. It's nice to get that one out of the way. Just nice to get it out of the way. All right. The last time I raised a 5k was up in Greeley, Colorado four to five months ago. Crazy. It was November. I went back and looked on Strava just a minute ago, November 22nd, 2018, and I ran 1556. So today managed to pull out a 1533. So this is good. A 23 second drop in time. And it's not like, it's not a huge drop, but that's sevens. If you do the math, that's about seven seconds per mile. That is not bad. We will take it considering again that you know how I, I'm not that excited about doing speed work on the track. So we're just getting those legs slowly going in 2019. And I do just want to make a quick shout out to Ryan, to Dave, to Tim, to Rod, everybody that came up and said hello afterward. That was awesome. Thanks for saying hello and a shout out to everyone on Strava. You guys are amazing. Thank you for all the support there. Okay. And so how did the race actually play out today? It was awesome. So I don't know. I haven't even looked at the race footage yet. So I have no clue what it looks like, but I just shot, shot out to the front, right from the gun and a little, little tip of the day use, if you're in the lead, use the, the pace bike, the lead bike as a pacer, just try and chase down that bike. That's basically what I was doing. Shout out to Brett. Thank you, Brett, for some of those clips today. And yes, I was just trying to chase down that bike the whole way. Basically, I took it out and it's an honest course. It's rolly. It's not hilly, but it's like, it's got a few little rollers in it, so it's not completely flat. And according to, to my watch and according to Strava, I don't know if this is accurate. It said I had a 195 RPM. So that's the cadence of your feet. And that seems a little high to me. I have an older son to watch. But anyway, one of my goals for today was to have my RPMs as high as possible. So I would say that I met that goal usually, I don't know, it seems a little high. I, I, you know, who knows with technology sometimes, but that was a good thing. And basically at the two and a half mile mark, so a half mile to go, that's where I, you know, that's basically the point where I was like, okay, I got to start digging because it was starting to hurt right around the two and a half mile mark up until then though, I felt pretty strong. I guess I should tell you the splits. Okay, so the splits were 449, 456, 454, and then held that 454, 454 right through the finish line. So that's good. I mean, that's about where I expected it to be. I knew in my mind I wanted to be running faster than last fall. So that was a mission accomplished. And what's interesting in two days from today, so Tuesday, I'm going back to that same park, and I'm doing my nine, the next threshold run. So it's been two weeks and the goal for that nine mile threshold will be to be, to basically hold my Cleveland Marathon race pace goal. So 518 to 520 right in that window. And outside of those splits that I just shared, I don't have too much else to share with you about the race, except I'm going to be really excited to see what my formed look like. I'm going to go back inside in a minute, upload the footage to the computer and just kind of study like, okay, are my knees driving well? Are my arms like staying straightforward as opposed to crossing the body too much? Look at my foot strike as much as possible. So that'll be good. And speaking of foot strike, shall we talk for a second about the Reebok float ride, run fast pros? How did they do today? As you know, this is a three ounce shoe, three ounce shoe with a three millimeter drop, not a six millimeter, three millimeter drop, and a very, very lightweight shoe. What is my takeaway? And a shout out to someone, one person. So yesterday I posted a picture on Instagram and then also on Snapchat of my, my kit for the race today. So what was I going to wear? My singlet, my half tights, my shoes, and somebody noticed no socks. That's right. I decided to pull an old school move. I haven't worn, it's been since college, since I went sock free in a race. And I got a little tiny blister on the top of one of my toes, nothing major. You can actually see a little, a little bit of blood there, a little carnage from the race. It's, it's going to be fine, but they felt good with no socks. I like, for short races, I do like going sockless. And here is my takeaway about the shoes from today's race at 455 approximately per mile, 452 ish. I didn't even notice the shoes were there. And it's, it's like, if in a longer race, you can settle in a little bit, even a 10K, but especially a half marathon marathon, you kind of settle in a little bit. You start to think a little bit about more things in life. And maybe you think about the shoes in a longer race. Well, today it's such a short race. They didn't even cross my mind. Like I didn't, it didn't even dawn on me to think about my feet. And honestly, I think that is a good sign, meaning they were not a distraction. And there was no like major, okay, these shoes are helping me go really, really fast, nor, okay, these shoes are not working at all. Like it just, I didn't even think about them. And that's probably because they weigh three ounces. So you don't even know they're there on your feet. But at the same time, I didn't feel an incredible energy return. It was just me and the road just digging, just digging. So that's like, that's my takeaway from the Reebok float ride, run fast pros is they felt, they felt good, they felt great, but I didn't even, I didn't even cross my mind. So I'm not going to even apologize about that. That's what racing is all about. Focus on the task at hand. And when I take these out for my next workout, whenever I choose to use these in the next workout, I will be thinking more about how they are performing. So that's my thought on the Reeboks. Okay, moving on. Key word is going to be rust. That's right, rust. Why rust? Because this was a rust buster for 2019, my first race of the year. It's very exciting. And the question of the day, did you race this weekend? Or did you do a long run? How was your race or long run this past weekend? Let us know the distance. How did it go for you? Where did you race? Where did you do your long run? Was it extra hard? Did you feel strong? Did you feel a little weak? That's okay too. So let us know how your weekend racing and or long run went. That would be awesome. Let us know down below. And good solid day. It's good to start the season off on the right track. Seek beauty. Work hard. Oh, work hard. And again, thanks for everyone out there that came up to me and said hello. That was a lot of fun. I love each other. See you tomorrow.