In just a few hours my wife, 3 children, and I will be on the road for the 2 hour drive to Disney World.  And 24 hours from now I’ll be standing around the starting line of the Disney Marathon waiting for gun to go off.

Shifting my sleep cycle seems to have worked.  I ended up going to bed at around 9:30 last night.  I set my alarm for 4:30 but woke up at 4:20.  I think tomorrow morning I’ll set my alarm for 3:15 and arrange to have a taxi at 3:45.  If I have everything laid out and just need to get dressed and eat something, I should have plenty of time.

The Weather Factor
I’m a little disappointed in the way it looks like the weather is going to turn out.  Yesterday morning I looked at the forecast and saw there was supposed to be a low of 50 on Sunday and a high of 70.  I was really excited about it being 50 degrees at the start of the marathon, because that’s about the perfect temperature.  I even when out and bought a pair of light gloves and packed my ski headband.  Then last night I looked at the hour by hour forecast on weather.com and it says at 6 AM it’s supposed to be 62 degress and 97% humidity.  There will be a cold front moving through and if it gets down to 50 degrees on Sunday it won’t be until the end of the day.  Oh well, at least its supposed to be cloudy.  Hopefully it won’t rain.

Video Documentary 
I decided I am going to try something I don’t know has ever been done at the Disney Marathon.  I am going to run with a video camera to document the experience.  Yesterday, I happened to be driving by my local CompUSA, which is closing down and has everything 15%-30% off.  I stopped in and found a Pure Digital Flip Video camcorder at 15% off.  This thing is about the same size as a still camera and stores an hour of video on internal memory.

While browsing forums discussions on Disney lots of people have recommended bringing a camera on the marathon.  A lot of the Disney characters are out along the route and you can get your picture taken with them.  When I’ve seen people write that, my thinking has been I don’t know that I would want to stop running, hand my camera to someone else, pose for a picture, and then start back up again.  And considering how crowded the marathon reportedly is it’s likely you would have to wait for a person or two in front of you as well.  So, now I’ll just video tape the characters as I run by them.

I read a very cool mile by mile report of the Disney Marathon by Charles Wait and my hope is to do something similar but do it on video.  I want to capture the sights and sounds of the marathon itself, but also be able to record my thoughts as the marathon progresses and how I’m feeling.  It hope it will also give me something else to think about to pass the time.

Looking for a Pace Team
After talking with a few other people, the other thing I’m going to try to do is run with a pace team.  I’ve been placed in corral L, which I assume is one of the last if not the last corral.  I’d lke to run with a 4 hour pace team, but I don’t know if I’d ever see them starting way in the back.  When I stop by the expo today to complete my registration, I’ll see if I can get moved up.  Generally, you have to have some kind of proof of time in a previous half marathon or marathon.  Since I never received anything in writing from the Blue Moon Half Marathon, I don’t know if they’ll move me up, but I’ll give it a shot.

Well, it’s 5:45 and I’ve got to go pack the car…

Yesterday, I started looking around the web for more advice specific to the Disney Marathon.  The official  Disney Marathon website is good and offers a lot of important information, but I was looking for some unofficial information from people who have done the Disney Marathon.  I found a very helpful site where I got most of my questions answered.  I’ll talk about that in a bit, but there’s one big question I’m thinking through this morning…

The marathon starts at 6 AM, and the official Disney Marathon materials say runners should be in the Epcot parking lot by 4 AM.  That means waking up somewhere in the neighborhood of 3 AM.  I’m used to going to bed around 11 PM.  And considering I’ll be sleeping in a hotel and excited about the marathon the next morning, chances are I’m not going to sleep all that well.

It’s a bit concerning to me that I’ll be taking on the most physically demanding task of my life and lack of sleep could be a significant factor.

Great Disney Marathon Site
Yesterday, while searching online for information specific to the Disney Marathon, was very excited to find DisneyRunning.com which has a excellent, highly trafficed forum.  Yesterday, I posted several Disney-specific questions about how to get to the marathon from a non-Disney hotel, when do I really need to be there, when should my family try to get to the finish line to get a seat in the bleachers, and so forth.  I got responses from several Disney veterans.  (Thank you!)

Back to Sleep
So, as I was saying about sleep… I am an early riser, but the prospect of getting up at 3 AM has me concerned that I’ll be really tired even before I start the marathon.

I’ve started trying to shift my sleep schedule.  Monday night I went to bed at 10.  I got up at 5 and did my last run before the marathon, a short 3 miler.  Tuesday and Wednesday I went to bed again at 10 and set my alarm for 5.  (Having 3 kids under the age of 7, a couple of hours of quiet before everyone else wakes up is kind of nice.)

I think I’ll try to go to bed at 9:30 tonight and get up at 4:30 tomorrow morning.  Then Friday night I might shoot for going to bed at 9.

It will be tough to go to bed at 9 Friday night.  My kids don’t always get to bed before 9.  We’ll be doing the 2 hour drive from our home to Orlando Saturday morning and I know there will be a strong desire to get everything packed the night before.  My wife is an early packer, but I usually don’t get to packing my bag or the car until after the kids go to bed the night before we leave.

If I get up at 4 AM Saturday morning, though, that should give me plenty of time to pack the car and still leave at a reasonable hour.  And it should leave me tired enough to go to bed by 9 PM Saturday night.  If I can get 6 hours of sleep the night before the marathon hopefully that will be good enough.  It’s probably the best I can hope for.

I’d be curious to hear from other marathoners.  Is sleep the night before the marathon a big deal?  Do you try to shift your sleep schedule the last few days before the marathon?  Any other sleep-related advice?

It’s been 3 months since my last blog post.  I added several new things to my plate in the fall including training for my first marathon, helping to coach my son’s soccer team, and serving in a couple of new capacities at church.  Those things along with work and family just became too much.  I just couldn’t do it all.  Some things had to give, and blogging was one of them.

I did keep up with my marathon training (more or less), and now my first marathon is less than 4 days away…

I ran my first half marathon, the Blue Moon Half Marathon in Dunedin, FL, October 29.  I finished around 2:04:20.  See the results. 

My best training run was probably December 1, a 20 miler.  I reached the 13 mile mark at 1:51, just over an 8:30 pace.  I slowed down after that, but still finished the 20 miles in 3:06, for an average pace of 9:20/mile.

Training became difficult in December, though.  In addition to the normal busyness of life, plus the busyness of the Christmas season, I had a huge work deadline December 12.  I actually worked 90 hours that week.  After working 18 hours on Monday and then sleeping only 3 hours, I still managed to do a 6 mile short run.  But after working 2 more 18 hour days on Tuesday and Wednesday I couldn’t run Thursday morning.  I did a long run Sunday morning, but I ended up cutting it short (after about 15 miles if I remember correctly).

The following weekend my wife, 3 kids, and I joined my wife’s family on a cruise to the Bahamas.  The cruise was good, but not very condusive for a long run.

I did my last long training run Saturday December 29.  I decided I was going to do 22 miles no matter what.  Everything was going well through the first 16 miles.  I was running just under a 9 minute mile pace to that point.  Then I had to visit a restroom for several minutes.  After that my legs just felt so heavy.  I ended up alternating running for a minute or so and then walking for a minute or so for miles 17-19.  Then I just walked the last 3 miles.  The 22 miles took 4:08.

So, I’m a little disappointed in how I finished my training.  When I did my first run of 20 miles and finished in 3:06, I started thinking that maybe after another month of training I would have a shot at doing my first marathon in under 4 hours.  I know that’s not going to happen now.

But I’m still excited about the marathon and very much looking forward to the experience.  At this point my goal is to simply finish my first marathon.  I will try to avoid walking as much as I can, but I’m not shooting for a particular time.  Just finishing will be quit an accomplishment. 

With less than 4 days go go, I’m trying to get as much rest as possible and trying to get as much advice about running a marathon, and in particular about the Disney Marathon.  So, if you have any race-day tips, especially if they’re specific to Disney, please post ‘em.

Saturday I made my first attempt at a 13-mile training run.  It was my first long run since learning last Saturday that I lost about 8 pounds during a 12 mile run, so I did another sweat rate test and continue to experiment with ways to stay hydrated.

Sweat Rate Test
Last Saturday I estimated that I lost about 8 pounds of fluids during a 12-mile run, but that was just an estimate because I didn’t weigh myself before hand.  This would be my first long run weighing myself both before and after.  I set up routes so that I would come by my house about every 3.3 miles, so I could drink a sports drink an know exactly how much I was drinking.  This is how it worked out:

• Weighed in at 164.5 pounds
• Drank 32 ounces of water
• Ran a 3.2 mile out and back
• Drank 16 ounces of sports drink
• Ran a 3.3 mile loop
• Drank 16 ounces of sports drink
• Ran a 3.3 mile loop
• Drank 16 ounces of sports drink
• Ran a 3.2 mile loop
• Weighed myself - 162.0 pounds

164.5 pounds minus 162.0 pounds equals 2.5 pounds (40 ounzes) lost.  Add to that 80 ounces of fluids consumed and that’s 120 ounces of fluids lost during the 13 mile run.  Divide that by 13 and I had a sweat rate of 9.2 ounces per mile.  That’s right in line in line with the 9.3 ozs/mi measured Thursday.

Half Way Home
Drinking 4 times as much as last Saturday (80 ozs vs 20 ozs) made a huge difference in my run.  Last week I had to stop to walk after 9 miles and alternated between walking and running the last 3 miles.  This week I didn’t stop to walk the entire 13 miles (except while drinking).  I was able to maintain a 10-minute mile pace throughout the run and completed the 13 miles in 131 minutes compared with 12 miles in 139 minutes last week.

It was definitely my best run so far.  I reached the 13 mile milestone, did the full run without stopping to walk, and made a big stride towards figuring out the hydration issue.

While writing yesterday’s post about how I lost about 8 pounds during Saturday’s 12 mile run, the thing I realized I need to do first is make a more accurate assessment of how much fluid I’m actually losing by doing a sweat rate test.  So, that’s what I did this morning in conjunction with my short run.

A sweat rate test is not rocket science.  Anyone can do it.  You simply weigh yourself (nude) before the run, keep track of any fluids you consume during the run, and then weigh yourself (nude and toweled off) after the run.

This Morning’s Sweat Rate
So, this morning I weighed in at 164.5 pounds.  (BTW, it’s good idea to use the restroom before you weigh in.  If you do so between weighings you’ll mess up the results.)  Then I drank 32 ounces of water right before I left on my 6 mile run (more on that later)  I ran a 3 mile route, drank a 16 ounce bottle of Gatorade I had left in my driveway, and then ran another 3 miles.  Went back into the house, stripped off my sopping wet clothes, and then weighed myself.  The scale read 164.0 pounds.

Let’s do the math…

Take the 164.5 starting weight, subtract the 164.0 end weight, and I lost a half pound or 8 ounces.  Add to that the 48 ounces of fluid I took in between weighings and my total fluid loss was 56 ounces.  Divide that by 6 miles, and we’re talking about 9.3 ounces per mile.

On an interesting side note… I continued to sweat profusely after the second weighing.  In fact, I felt like I was sweating at a greater rate after the run than during it (though that could be just because I was annoyed by all the sweat dripping on my kitchen floor while weighing and getting drinks).    So, out of curiosity… after I drank a 12 ounce glass of Gatorade while stretching and drank a 12 ounce glass of chocolate milk while soaking my legs in a cold bath, I weighed myself again.  I was up to 165.0.  The scale is measures within a half pound, so precision here isn’t great, but if you figure 24 ounces injected minus 16 ounces gained, that means I sweated about another 8 ounces while stretching.

Sweat Rate Test Adjustments
So anyways, the 9.3 ounces/mile measured today isn’t quite the 12.3 ounces/mile estimated from Saturday’s run, but it’s still pretty high.  There are also a couple of possible factors that could bring those two numbers closer together.

First, after Saturday’s run I walked about a half mile to cool off before I weighed myself.  If I sweat 8 ounces while stretching after the run this morning, it’s like I sweat at least that much in the extra half mile Saturday.  If we subtract 8 ounces from the estimated 148 lost Saturday we get 140 ounces.

Second, perspiration doesn’t begin on the first step of a run.  In fact, I’m not sure I sweat at all in the first mile.  If that’s the case then for today we’re really talking about 56 ounces divided by 5 miles, which is 11.2 oz/mi, and for Saturday 140 ounces divided by 11 miles, which is 12.7 oz/mi.  That’s a difference of only 13 percent between the two.

Continued Tests
Saturday, I’m planning to do 13 miles and I’ll do another sweat rate test.  If I drink 32 ounces before leaving and a 16 ounce bottle between each of 4 loops, I’ll consume 80 ounces.  If the calculation of 11 ozs/mi over the last 12 miles is accurate, then I would lose 132 ozs, a net loss of 52 ozs or 3.3 pounds.  It will be interesting to see if that’s accurate.

BTW, drinking 32 ounces right before a run sounds crazy to me too, but what’s the better alternative?   Shorter loops?  Drinking more than 16 ozs at a time?  Becoming more dehydrated?

Last Saturday (9/15) I was tired from a long week and lacking sleep and after a good 8 miles, I had to alternate walking and running the last 4.  But after good short runs last week on Tuesday and Thursday, I set off this past Saturday morning on another 12 mile long run with the hopes of doing the whole 12 miles without stopping to walk and hopefully in about 120 minutes.  Everything seemed to be going according to plan through the first 8 miles again and then things headed downhill.

Shocked by the Scale
Mile 9 was really tough and a short way into mile 10 I had to stop and walk.  I started running again after a minute or so but couldn’t finish the 10th mile without walking again.  From that point on it was about half walking and half running.  I finished the 12 miles in 139 minutes and was pretty disappointed.

When I got home, I decided to do something I hadn’t done before – I weighed myself before drinking anything.  Now I didn’t weigh myself before I left, but when I stepped on the scale I was shocked to see my weight 8 pounds less than average.  That’s right – I lost about 8 pounds during that 12 mile run!

I weigh about 160, so, we’re talking about 5% of my body weight.  Yikes!  No wonder I had trouble at the end of it.

Hydration Details
It’s not as if I didn’t drink anything beforehand or along the way.  I had an 8 oz glass of water, an 8 oz cup of coffee, and cereal with milk about an hour before the run.  Then I had another 4-6 ounces of water before I left.  During the run I stopped at 3 water fountains – the first at 5.5 miles, the second at 8 miles, and the third at 10.5 miles.  There’s no way to know how much water I consumed at each stop, but I would guess 4-6 ounces.

Looking back I can definitely see that I did not consuming enough fluids.  If you consider the water and coffee I drank a hour before was probably gone from my system before I left, that means I consumed between 16 and 24 ounces during the 12 mile run.  I live in the Tampa, FL area and it was a pretty comfortable morning (at least for our standards).  I ran from 6 AM until shortly after 8 and it was probably around 75 degrees with a slight breeze.

Confusing and Conflicting Recommendations
I’ve done quite a bit of searching online and it’s hard to find anyone who will give even a ballpark figure of how much fluid per distance or time is needed.  Where I have found recommendations they’ve included a huge range, like 5-12 ounces of fluid every 15-20 minutes, which if you do the math for a 2 hour training run could work out anywhere from 30 ounces to 96 ounces.  For a 4.5 hour marathon could be about a half gallon to almost 2 gallons.

That seems to be because running conditions vary greatly (heat and humidity), individual sweat rates vary greatly, and there are concerns both about dehydration and hyponatremia (caused by drinking too much).  In fact, many sports medicine doctors refuse to give any specific hydration recommendations at all and simply say the best rule is “Drink when you’re thirsty.”

If you do the math on the amount of fluid I lost Saturday… 8 pounds x 16 ounces per pound = 128 ounces + 20 ounce (est) consumed = 148 ounces.  Divide that by 12 miles and I would have to consume 12.7 ounces of fluids per mile to stay fully hydrated.  That sounds crazy! 

Then I come across this 2005 NY Times article which says, “This year, for the first time, the participant handbook for runners in the Nov. 6 New York City Marathon tells them how much to drink – no more than eight ounces of water every 20 minutes.”

Let’s go back to the chalk board… 8 ounces every 20 minutes… if I’m running 10 minute miles is 4 ounces per mile.  So, the NYC marathon says no more than 4 ounces per mile, but my body seems to be saying I need 3 times that.

What’s the Solution?
The first thing I need to do is start weighing myself before and after each run, so I know exactly how much weight I’m losing.  The second thing I’m going to do is try drinking more immediately before the run.  The third thing I’m going to is go back to running 3 mile loops around my house so I can set drinks out in my driveway.  This will allow me to drink at regular intervals, to drink Gatorade rather than water, and to know exactly how much I’m drinking.

Any thoughts?

I apologize again for my infrequent blogging.  I’m way over-committed right now.  And while it kills me not to blog, blogging is probably the only thing I can cut back on where someone else won’t kill me.

Because of working hard and not getting as much sleep as I need, I hit a bit of a dip in my marathon training.  But things seem to be on an upswing now and I surpassed sentimental milestone this morning.

The Dip
This past Saturday I had my worst training run so far.  I set out on a long run of 12 miles.  I was doing fine for the first 7 and I think I was still averaging better than 10 minute miles through the 8th mile.  But after that I was so whooped I alternated running and walking for the last 4 miles which took another hour.  (Ugh!)

I was just exhausted from the week and a bit frustrated with some things, so I did my best to get some extra rest over the weekend.

Tuesday’s Short Run
By the end of the weekend I was feeling better physically.  Tuesday I did another 5 mile short run and set my best Tuesday time so far – just under 42 minutes.  (I don’t seem to be fully recovered from Saturday’s long run or Sunday’s soccer game by Tuesday, so my Tuesday runs have always been a couple minutes slower than my Thursday runs.

The Pin-Back Button
A few weeks ago when I increased the distance of my short runs to 5 miles I recalled a memory from my childhood.  Back in the fall of 1977 my parents moved my family from Florida to Brooklyn, NY so my father could take a job as a youth pastor.  Shortly after the move, my dad took up running.  He also got one of those pin-backed button making kits.  Looking back on it, I think my dad was addicted to that thing.  He would give out buttons for every event and had a big box of all the extras.

I remember going into his office lots of times and seeing a string of these buttons hanging from a bookshelf.  I only remember one of the buttons on that string which read:  “I ran 5 miles in under 40 minutes!”

This morning, for the first time in my life I ran 5 miles in under 40 minutes.  Today also just happens to be my dad’s 63rd birthday.  Pretty cool if you ask me.

My dad has been an exceptional role model to me over the years in many ways – as a father, a husband, and a Christian.  Today I add “as a runner” to that list.  Thanks Dad!  And Happy Birthday!

Sorry I’ve been lax in blogging lately.  Just extraordinarily busy with work, family, and church.  Saturday I ran the same 11-mile loop through several parks as I did last Saturday.  Only this time thanks to the online route mapping sites brought to my attention I knew it was 11 miles and so I didn’t quit 2 miles early.  But perhaps the biggest thing impacting my training these days is lack of sleep.

My Kids Stole My Z’s
I have a 7-month-old daughter who we wake up at 10:30 PM to give one last bottle in the hopes she’ll sleep all the way through the night.  I also make breakfast and help get my four and six year old ready for school.  So, I can’t go to bed before eleven and I have to get up at five to have enough time to run and cool off breakfast duty calls.  So, best cast scenario I get 6 hours of sleep before a run and usually it’s closer to 5.

Fantasy Football Does Me In
Then comes last night… opening weekend of the NFL season… I’ve been a part of a fantasy football league with my wife’s family the last several years.  This weekend I was matched up against my father-in-law, the defending champion.  I’m losing by 32 points (112-80) after Sunday but I’ve got Frank Gore, Edgerin James, and Chad Johnson while my father-in-law has Carson Palmer.  In the first Monday Night Football game Palmer and Johnson each put up 15 points, so I’m still down by 32 with just 2 players left.

The second MNF game starts at like 10:30 PM, so I decide I’ll just watch a little bit of it.  Gore and James both score TDs in the first quarter and all of the sudden I’m only down by 10.  Before I know it it’s half time… and midnight… I’m so close to pulling off the come back… I’ll just stay up a little longer… plus do a little work while I’m up and that will save me time tomorrow…  end of the 3rd quarter… 1 AM… only down by 6… come on, somebody just score a TD so I can go to bed… short run here, short run there… next thing I know I’m waking up on the couch and it’s 1:45 AM… the last few seconds tick off the clock… I check my computer… Dale 127 – Paul 125

3 Hours Later…
And the worst part was waking up 3 hours later and running 5 miles.  I swear there were several times during the run where I would see a nice lawn and think to myself, “You know, if I were to lay down there I bet I would be asleep inside of a minute.”  But I didn’t quit. Ran the whole 5 miles.  Don’t remember the time but I think it was a minute or two slower than last week.

Sleep Factor
So, my questions for today are…

• How much does sleep (or lack there of) impact your performance?
• Do you do anything special to ensure a good night’s sleep when you have a run the next day?

Tuesday, for the first time in my 7 weeks of marathon training, I missed a training run.  Monday night I was heading back from an evening at my parents’ house and started to get that achy feeling that’s a sure sign of an impending fever.  I don’t even bother to take my temperature any more.  There was no way I could run the next morning.  I could barely even get to work, which is pretty bad considering my office chair is literally 12 inches away from my bed.

I don’t get sick very often, but it’s happened enough for me to know what to do to bounce back quickly.  Cancel everything, get as much rest as possible, drink plenty of orange juice, and “embrace” the fever.  (I try to stay as warm as I can possibly tolerate so the fever can do it’s job and help to kill off whatever bug has got me.)  Within 24 hours I was back to normal.

This morning I did my regularly schedule 5 mile short run.  I didn’t push myself because I didn’t know what my energy level would be like a day after a fever and I didn’t want to wear myself down and risk a recurrence.  So, I took it at a comfortable pace and ended up finishing in just under 43 minutes, which is pretty is right between the times from my two short runs last week.

I’m looking forward to doing another 11 mile long run this Saturday, now that I know how to can map and measure running routes.

Saturday morning I was getting ready for my long run - 11 miles this time.  Last week I did a 10 mile run by running a 3.3 mile loop three times so I could grab a bottle of water left in front of my house after each lap.  I looked at an online map for a way to extend the first loop by a mile.  Then I said to myself, “I’m bored with running this same loop over and over,” and on a whim decided I would run through two of my favorite local parks.

I was able to find distances for the parts of the run that followed roads but not for the parts that went along trails and through the parks.  I estimated the total distance would be somewhere between 11 and 13 miles and figured if ended up being a little more than my 11 mile goal it would be no big deal.

Well, it was about 80 degrees and 90% humidity when I headed out at 6 AM.  I could see clouds and lightening in the distance around me.  The change of scenery was nice.  I saw a large owl perched in a tree along one trail.  Several mile of the run were along Tampa Bay which provided a great view, thought the clouds prevented me from seeing the sunrise.  There were several water fountains along the route and lots of other runners as well.

Unfortunately, I underestimated either the distance of the route or my ability to cover it on 5 hours of sleep.  I pushed pretty hard, but when I finally stopped I was still more than 2 miles from my house and had to walk back.  I still don’t know how far I actually went.

Google Maps
Prior to Saturday I’d been using Google Maps to chart out my routes and figure their distances.  The cool thing about Google Maps is that you can click on the route and drag it to a new street.  It instantly updates the route and shows you the new distance.  This is great way to quickly experiment with different routes to get the precise distance you’re looking for. 

By the way, Google Maps also allows you to embed a map into a web page as I’ve done below, but the embedded map doesn’t have the ability to move and adjust the route.

View Larger Map

However, it only works if you’re running along roads.  If you run on trails, through parks, or on new roads that aren’t in Google maps, you’re stuck.  So, I’m wondering… are there any online tools out there for creating routes and figuring distances off-road?  How do you figure the distances of your runs?

Gmaps Pedometer (Added 1:30 PM)
Special thanks to “Squirrel 1.1″ over on the Runners World Forums who pointed me to Gmaps Pedometer. This site uses Google Maps as the underlying technology and allows you to plot an off-road course. Like Google Maps it allows you to switch between map, satellite, and hybred views. It also puts mile markers along the route. So, here’s a link to my route from Saturday and here’s a screenshot.

Now if I could just get Google to update it’s maps and satellite imagery to show the Kapok Environmental Wetlands Park which replaced a mobile home neighborhood. The park was completed almost 2 years ago but the mobile homes are still on both the map and satellite view.

Forum Discussion (added 9/10)
Online route-mapping tools turned out to be a pretty hot topic in forums where I asked about them:

http://www.coolrunning.com/forums/Forum3/HTML/051764.shtml
http://forums.runnersworld.com/eve/forums/a/tpc/f/960108738/m/8551099933
http://runningtimes.com/forum/showthread.php?t=6278

In addition to Gmaps Pedometer, these sites can also be used to map out runs.

http://www.walkjogrun.net
http://www.usatf.org/routes/map/
http://www.mapmyrun.com
http://www.runningahead.com
http://www.runstoppable.com