long and slow is the way to go

Coach Matt invited me to run with him last night and shared some advice. He extolled the virtues of riding in the small ring and learning to spin and that ,yes, it is something learned that you have to practice. He also said that I really need to get on the bike and get used to being on the seat for an extended period of time. Looks like Rooster and I need to spend a lot more time together. Matt and I ended up doing a 9 mile run with four laps around the Hancock golf course. It was an enjoyable run with priceless knowledge and inspiration.