Tar Heel 10 miler was a huge success, even if I am late in posting about it. I made the 10 miles in 1:17:45 which is a 7:45 pace, well beyond my expectations.

Have had a few 100 mile bike rides... am up to running 50 miles+ per week, and am helping out with my schools Cross Country team, which is great speed work. It is interesting work with athletes coming from a track background, where for the last year I've just gone for distance and duration with speed a non-priority. What I find is I get outpaced on the hills and I'm sure my students could outrun me, but my recovery time is excellent. A 2 minute break and I am good as new. Should be important for the Iron Man.