Friday, March 15, 2013

The Value of a Running Buddy


With Running Buddy, Susan
Ah, speed work.  How I love to hate it! Wednesday was my first speed workout of my training program for the Famous Idaho Potato Half Marathon.  Due to the shortened schedule (I didn’t start training early enough in the year!) the first timed runs were miles rather than half miles.  Additionally, I planned to run with a buddy late in the day.  I had plenty of time to talk myself out of the speed work. When we met up for our run, I even said, “It wouldn’t take much to talk me out of doing speed work today.” She countered with, “Oh good, cuz I’ve been dreading it all day!”  We decided to do the warm up mile and then choose whether to do one timed mile, two timed miles as the program designated, or to bag it all together and just make it an easy four mile run.
Running buddies can save us from ourselves. The warm up mile was the key.  By the time we had one mile under our feet, we were excited to stop and stretch prior to running a timed mile. We convinced ourselves that it would be okay to just do one timed run.  Then we would see how we felt about the rest of the workout.  So we did.  The first mile was 22 seconds under the target pace!  We started too fast, had to slow down, and then recovered with a good pace for the second 800 meters.  We were surprised and confused with our success.  We slowed, talked about it, jogged for a half mile, and convinced ourselves to run a second timed mile.  That pace?  Thirty-seven seconds faster than the target!  Even our half mile cool down was done at a pretty good clip.

What did I learn?
A – Friends can help us be our best selves.
B – Misery does love company!
C – Speed work really works!


Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!
Happy Running!
Carol - aka Running Granny Green
Follow me on Twitter, Facebook and Instagram.




Thursday, March 7, 2013

It's a Rest Day


The grass is always greener.
 
Rest days or cross training days are built in to race training schedules.  Instead of running every day, or three to four days in a row, training schedules only have you run three to four days per week.  Somehow, the weather seems to know which days are running days and which days are rest days.  It likes to blow and drizzle on running days.
Today was a rest day.  Of course, the sun was shining and the wind was still this afternoon!
 
If I were not training, I would have felt pressure to run today and I may have found ways to talk myself out of it.  Because it was a rest day (and the weather was nice) I had a desire to run, but … it WAS a rest day. If I din't run, what would I post on A Mile for My Heart?

Why is it that when we can’t have something, we want it more?  We aren’t hungry until we begin a diet.  In the summer 65 degrees is too hot indoors and we need air conditioning.  In winter 65 degrees is too cold.  I suppose it’s human nature, but I think it is something we should work on.  So … I am going to attempt to enjoy the rest days and embrace the running days, because I am sure to miss them both when it is not their turn!

Wednesday, March 6, 2013

Tempo Run - Ugh!


Today’s training schedule said “Tempo Run.”  Tempo runs are almost harder for me than speed work.  It’s early in the training, so the tempo run was only two miles - two miles just under race pace. The problem with a training run is there is no adrenaline boost like there is on race day, so the tempo run feels like race pace!
I did a warm up mile, stretched, and gave myself a pep talk.  Then I set off on mile one, hurrying to ensure I was on pace with the time the schedule prescribed. After mile one I was 26 seconds under the required time – and I was exhausted! Mile two of the tempo run was a bit slower.  Still, I came in 22 seconds under pace.  I ran a slow cool down mile and now my legs feel like noodles – and I am starving! 
The best part was … I beat the rainstorm that was chasing me!
 
 
Question: What part of race training do you dread? How do you conquer your fear?
 

Happy Running!

Monday, March 4, 2013

Training for a half marathon - The beginning.


Today I begin training for the Famous Idaho Potato Half Marathon in May.  It is sunny and there is no wind, so it’s a great day to start. I plan to smash my time logged at the High Desert Half last summer.  Read about it HERE.
If a half marathon scares you (and it should!) there are 5K and 10K race distances at the Famous Idaho Potato, or you can just go for it and run a full marathon!  Visit the registration page.

If you have been thinking about running a half, but haven’t quite committed, there is no time like the present! Today’s workout is an EASY three mile run. 
EASY just means “slow.”  Running is never easy.

I do it for my heart.

Thursday, January 24, 2013

Surviving the inversion


Where have the days gone?  It could be just a January funk, but I am blaming my lack of activity on the inversion in the Treasure Valley.  I am grateful for skiing because it gives me a chance to get out of the heavy, dark, cold air and locate the sun still shining in the sky!  This is the view of the valley engulfed in phmog (My term for the pollutant infused fog trapped below warm air.)
View from Pioneer parking lot at Bogus Basin

That white sea is the top of the layer of phmog.  There are thousands of people roaming below unaware of the beauty that shines above.  It reminds me of Mordor. (See J.R.R. Tolkien)
I attempted to keep up my running routine.  See this post.  When the temps dipped below 0 and remained under 10 degrees for most of the day, I gave up.  I've been doing some yoga, but it isn't my strong suit!  It takes more patience than I am used to devoting to an activity!

The beauty of super cold temps is that it produces some sparkly snow! My daugter would love it.
Sparkles!


Fortunately, there was a break in the weather today!  Yay!  Freezing rain!  Who would have thought I would be grateful for freezing rain?  It cleared the air and allowed the blue sky to peek through the phmog.  Temperatures climbed into the high twenties.  I went for a walk with only a sweatshirt to keep me warm! (And pants and shoes, etc.) It was only a mile, but at least I can report that I logged A Mile For My Heart. Check out the Facebook page.  It is intended to help keep me motivated.  Others can join and chime in with what motivates them to move.
I am trying to beat heart disease and stroke.  What about you?

Happy Running!
Follow me on Twitter, Facebook and Instagram.

Monday, January 7, 2013

Snow!

Finally, a snowstorm!
Finally!  I have been waiting for a snowstorm.  Not because I was so anxious to run in one, but I wanted it to warm up enough to snow so that I could stand to run outside.  I am not an indoor runner.  Give me the open road, passing cars to dodge, and an occasional barking dog to avoid and I am a happy runner. I have also been waiting for two years to try out my Yaktrax, a Christmas gift from my youngest son.

Yaktrax
It wasn't a long run, and I am sure it wasn't pretty, but it was a run none the less. (Is that supposed to be one word?)

Lucky running socks
I donned my new lucky running socks (a Christmas gift from my good buddy, Paulee), double layers on my legs and torso, headband, gloves, running tunes, hooded sweatshirt, running shoes (still sporting jingle bells from Bust Your Bells Fun Run), my Yaktrax, and off I ran!
Snowflakes stayed on my nose and eyelashes.  The Yaktrax were very effective on loose and packed snow - not so good on ice.  Who needs to run on ice, anyway?

Yaktrax Tracks

Friday, December 28, 2012

Running out of year ...

This running granny is running out of year!  The holidays (I am not being politically correct.  I am simply including Halloween, Thanksgiving, Christmas, and my birthday!) have been tough on this runner.  Too much celebrating and not enough running, but things will begin to settle down - maybe late next week!
I thought it mighthelp if I listed the running accomplishments of the past year.
January - No races. However, I kept running through the cold weather.
February - Some days were two-a-days.  I ran in the morning and took Mom too the track for a half mile strol in the afternoons.
March - I began training for my first half marathon.
April - I visited Erie, PA and ran with my daughter and granddaughter.  The three year-old made it nearly a mile!
May - Beat the Coaches Fun Run in Parma - track team benefit.
June - Ahh, June!  Old Fort Boise Days Fun Run.  I finally broke a 30 minute 5K!  Then I almost died in the High Desert Half Marathon.  Read about it here.
July - Spudman Triathalon in Burley with my good buddy Paulee.  We took first place in our age group!
August and September - Cross Country. Running with the kids!
October - The Color Run with Tami and Karli.
November - A lazy Turkey Trot with my hubby (just the two of us) on the hills in Cache Valley.
December - Bust Your Bells Fun Run!

That feels better.  I can see that I did, indeed, keep on running all year - injury free!  I expect I will do the same in the year to come.   I will, however, find an easier half marathon!

Monday, November 26, 2012

Just trotting ...


Ugh!  This morning’s run was rough.  I believe that is because Thanksgiving week was accompanied by the remnants of a cold that had knocked me off my game for a few days. Contrary to my own advice, I did not run while I was sick.  I was just too tired!  The week was busy with work, travel, and dinner preparations.  My hubby and I did manage to squeeze in a Thanksgiving Day trot around the neighborhood in Hyde Park (Cache Valley) prior to the traditional turkey day indulging.  Hyde Park is hilly and sits at around 5000 feet.  We followed the path of least resistance, walking the hills and running the downhill.  Hey, it was a holiday!  You didn’t expect us to knock ourselves out?  
This morning was a post-holiday, post-travel, post-illness run.  The temperature was sub-30 degrees, but the sun was out!  My running buddy and I ran a mile (slowly), walked a half mile, and picked up the pace a bit on another mile run. It wasn’t pretty, but it was a run!  That’s what counts.  Keep moving, even if it isn’t your best effort. It still counts, especially when it would be easier to stay indoors.
Happy Running!

Thursday, November 15, 2012

Leaves and more leaves!

Boy, have I been neglecting my blog, or what?  I've been busy running and picking up leaves, and trying to promote a run and picking up leaves, and doing other stuff and picking up leaves!  I think my trees have finally lost most of their foliage, and so have the neighbors' trees.  The wind started to blow.  Now that I have picked up most of my leaves, the neighbor leaves are coming for a visit.  The trouble is - they stay. How does that work, anyway?  My leaves are tiny and they drop straight down.  They stay where they land until I pick them up, but the neighbors have big leaves and if they wait long enough, their leaves just blow away - usually to my house!
Enough of that rant!
 
Come join us for the Bust Your Bells Fun Run on December 15.  The leaves should be gone by then!

Tuesday, October 23, 2012

Adding a little color to my routine

My next run may be the most fun yet.  That's what previous participants have said.  I am going to do my first Color Run this Saturday.   It's low key as far as performance is concerned.  It's not a timed race.  That will be a change of pace! I'm doing it for fun, and because I told a friend I would run with her.  We will probably be walking parts of the course.  Although I do have a competitive streak (who knew?) I am trying to give myself permission to go slow enough to enjoy, to stop and smell the roses, or at least take time to throw some paint! 
I am looking forward to it.  I need to find a white shirt to wear and I am wondering ... should I wear my running watch?

Wednesday, October 17, 2012

10 Reasons to go for a run today


Are you tempted to skip a running workout? Here are 10 reasons to go for a run today.

First these 5 things are more life altering than running.
  • Heart Attack
  • Stroke
  • Type II Diabetes
  • Depression
  • Obesity
And these 5 things are more expensive than running gear ...
  • Open heart surgery
  • Long term health care
  • Insulin
  • Counseling
  • Gastric bypass
So run! It might save your life AND your pocketbook!

Visit my Training Tips page to help you get started.


Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!
Carol - aka Running Granny Green
Follow me on Twitter, Facebook and Instagram.



Monday, October 8, 2012

The Season Winds Down


Cross Country season is nearing its end with only one more meet for the middle school team and the district meet approaching for the high school team.  Here are a few things I have observed over the season.
Kids are tougher than they think.  Although it takes time for them to discover, it is okay to experience pain for a few minutes.  It will surely end when you stop running.  The trick is to endure the pain long enough to finish the race.

Bribery can help kids run faster.  They don’t even need to know what the prize is, “If you PR, I will bring you a special treat next week.”  It worked!   Most of the team set a Personal Record.

Middle school athletes cannot hear their teammates.  This is apparent from their constant chatter at the coach.  I had to remind them often that I had only two ears and one brain; therefore they would need to address me one at a time.
I’m gonna miss them - their aches and pains, their constant inquiries about today’s workout, their need for encouragement, and treats – it all kind of entertains and amuses me!  Besides, I always love to see kids push themselves, even if it does take all season to convince them to do it.

Thursday, October 4, 2012

Runners Unite!

 
I know, I have mentioned before how much I like Cross Country, but today was especially fun.  No school meant a rare mid-morning run.  A race yesterday meant an easy recovery run today.  Cool weather meant, “Hallelujah!”

None of those things were the best part.  Practice was optional because many students were out of town for the long weekend.  When Bart (the name has been changed to protect the slothful) didn’t show up for practice, the team was perplexed.  Nobody thought Bart was out of town.  A half mile warm-up was announced prior to the three-mile recovery run.  When the entire team failed to turn right on the warm-up course the coaches yelled, “Hey, where are you going?” (These two coaches were serious about doing an easy warm-up pace!)
The team answered, “We’re going to get Bart!”

That’s a Cross Country team for you.  They didn’t phone or text to nag Bart about practice, they simply ran to get him!
I love Cross Country!

Tuesday, October 2, 2012

The Underwater Window: A Review


A few weeks ago I was approached about doing some publicity for The Underwater Window by Dan Stephenson which I did here.  I was also asked if I would like to review the book and share it on one of my blogs.  Although I was flattered, I was also hesitant. I wanted to read the book before giving it my stamp of approval.  (There is a lot of junk out there!) One might wonder why I am using this blog as a vehicle rather than my creative writing blog, CMGWrites. Here are my reasons:

I am a swimmer. The Underwater Window is a work of fiction featuring swimmers and relationships.

I am a runner. Runners experience similar pain (minus the oxygen depletion) that swimmers experience.

I am a little bit competitive. The competition described in Dan Stephenson’s book made my heart race and my arms and legs ache as I read about it.  It is very well written.  Of course, it may have helped when I remembered my own swim racing experiences. (They were not very stellar.)

I believe that experience in physical things brings us strength in mental and spiritual things.  This book supports those beliefs.

Did I mention that the book is well written?  Yes, I read for entertainment; however, I also read with a critical ear. Is this story believable? Are fragmented sentences used for effect or are they used so much that it is apparent the author has a grammatical weakness?  You get the drift.

The bottom line?  I loved The Underwater Window!  It had depth.  It had character development.  It had conflict resolution. Above all, it kept my interest and that can be a difficult thing to do! 

Way to jump into the deep end Mr. Stephenson!

Here are links to The Underwater Window website and Facebookpage.

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!
Carol - aka Running Granny Green
Follow me on Twitter, Facebook and Instagram.

Saturday, September 8, 2012

Crazy Runs!

Hey Runners,

Here is a chance for you to sound off on my blog.  What is the craziest run you and your buddies have talked each other into tackling?  Was it a race?  Mud run?  Maybe it was a trail run that proved more difficult than you imagined or a winter run in a blizzard.  Leave a comment below and tell me all about it.  I want to hear your story!

YMCA Christmas Run 2009

Wednesday, September 5, 2012

Running is Contagious


I think it is catching on! Our Cross Country team seems to be growing almost daily.  Four new runners showed up for practice yesterday.  We will see if they return today. I hope they do.  I will feed them cookies!
Maybe it is the lure of pre-race pasta dinners, or the success of previous teams.  Maybe they just want an opportunity to try something new without getting run over by a bigger teammate or hit in the face with a volleyball.  Maybe they like the other athletes on the team, or they simply love sweating for miles in the 90 weather.  Whatever the case, our team is growing and it is great!  They are learning healthy habits that, if continued, will benefit them for a lifetime. 
Oh, and they get to eat these cookies with chocolate chips instead of cranberries!

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!
Carol - aka Running Granny Green
Follow me on Twitter, Facebook and Instagram.


Friday, August 10, 2012

Cross Country Practice Begins


Securing their timing chips at State Cross Country 2011
Cross country practice began today.  I’m not a coach, but I do volunteer to help with the team.  That means I run with them and try to encourage the stragglers.  The trouble is I am often one of the stragglers.  Running with high school kids is a challenge!  I am already looking forward to the day the middles school runners begin practicing in a couple weeks.  Some of them are more my speed.

It isn’t the mileage that gets to me.  I can go the distance.  The speed, however, is a bit more challenging.  We only ran a total of four miles today and my legs are already crying at me.  I know … it’s good to push myself.  (I preach that all the time.)

Something I enjoy most about cross country, aside from watching kids learn how to push themselves, is the camaraderie amongst the team.  Maybe it has something to do with mutual respect as each runner knows the effort involved in the sport.  Chatting with a teammate while logging miles and miles is sure to build a friendship.  Maybe it is an “us against them” attitude fostered by the lack of popularity and glory associated with cross country.  Spectators are welcome, but they, too, will be called upon to log a few miles if they hope to view much of any race.  Whatever the cause, cross country athletes bond together and cheer one another on towards achievement.  They become friends much like family and they take pride in the fact that while other athletes are punished with a mile run they can say, “A mile run?  That’s just our warm-up.”

Monday, July 30, 2012

2012 Spudman Triathlon


I made a commitment several months ago to join my old chum, Paulee, on a team for the 2012 Spudman Triathlon in Burley.  This was my first team effort.  My assignment was simply to run a 10K after she had completed a mile swim in the Snake River and a 25 mile bike ride.  I think I had the easy part! 

There are a lot of logistics to contend with in a triathlon.  Here is how it went down …

I drove to Twin Falls on Friday afternoon where Paulee met me for a little spiritual strengthening before we picked up our race packet in Burley.  The packet included the usual t-shirts, race number, complimentary baking potatoes (It’s the Spudman!) and ever important timing chip.  After racking her bike, accidentally applying chain grease to my jeans, returning to the parking lot for the plastic bag with our number that would house Paulee’s soggy wetsuit and towel after the swim, and placing her biking gear in strategic order for the transition from swim to ride, we returned to her home to visit and digest our pasta dinner.  Carbo loading is one of my favorite parts of racing!
Hopeful before the race.

Bright and early Saturday morning Paulee said, “I didn’t sleep very well.  I kept worrying about our timing chip.”

“It’s in the bag.”  I replied confidently.  She was more nervous than I thought!

“Okay, well, I didn’t see it, but it must be there.”  What I didn’t know is that she had looked for it the night before and it wasn’t there.  We looked again.

“I know it has to be there, because I saw it last night.”  Where was it?  “I bet it is in the truck.  I saw it when I pulled our shirts out of the bag last night.  Let’s go look.” 

It wasn’t in the truck.  Even an under the seat inspection with a flashlight failed to locate our timing chip. The chip was attached to a Velcro strap and stored in a small zipper bag.  It should have been easy to locate.  We deduced that it must be in the parking lot.  I obviously dropped it when I was retrieving the bag for the swim equipment.  We had two points of hope.  First – someone may have found it and turned it in.  Second – we could get another timing chip from the race director.  We opted to hurry to the race start (it was 6:15am) and plead for mercy.  There was ample time for pleading before the 8:00am start of Paulee’s swim heat.  We hurried.  

Maybe it has something to do with age.  After all, we were in the 138-Over Female Team category.  If they had a 150-Over category, we would have qualified for that! I only remembered stashing the timing chip in the door pocket of her truck AFTER I glanced down and spied it! We had a good laugh as we often do and headed to the race.  The nervous rush of adrenaline normally reserved for the start of the race had come and gone!

My teammate is a strong swimmer.  I followed the racers along the bank, trying to pick her out, but every racer was wearing an orange swim cap.  I could identify men because they were large. A few swimmers did not wear wetsuits, so I eliminated them.  After that, I had no clue which one she was!  She finished in 20 minutes!  For those who don’t know, that’s pretty fast.

I was there to cheer her on during the transition.  Then I made my way back to the swim start where we would pass off the timing chip and I would begin my run.  My nerves began to factor in.  So did my dinner.  (Runners often have tummy troubles on race day.) 

I wore my Running Granny Green outfit so she could find me when she came in at the end of her ride.  You can’t miss that shirt!  I snatched the chip from her ankle and wrapped it around my own.  Then I was off.  It wasn’t a stellar run, but it sufficed.  I kept thinking, “I have to keep moving.  I owe it to Paulee.”  I later learned that she had similar thoughts while she was competing, “I want Carol to take a trophy home!”

The trophies … we earned one!  Sometimes it pays to be old.  We placed first in our category. I am sure our competitors were somewhere in the Over part of the category, as were we, but I didn’t ask how far over.  We proudly stayed for the awards ceremony so we could collect our trophies.  Paulee mentioned an article in the newspaper that cautioned folks to be careful with their trophies as they were breakable. 

We gathered our belongings and dragged our tired bodies to the truck parked across the golf course and down the street, both of us gently holding our trophies in one hand and a bag of gear in the other.  We talked about the race and about getting old.  We probably talked about the men in our lives. We each have only one – both of us married for years and still in love.

 Fifty yards from the truck there was a loud “clunk” and a sudden lightening of the load in our trophy laden hands! That is right. We managed to knock the bases off both trophies in one fell swoop!  Who else could do that?

And we laughed. 

This is a testament to our friendship.  We survived the adrenaline aided panic of the missing timing chip.  We hoped for success more for our teammate than for ourselves.  We created a disaster together and laughed about it.  In the end, we had so much FUN!

And we won!


Monday, July 23, 2012

Distracted Training


After recovering from the High Desert Trail Run, it was time to gear up for the Spudman Triathlon in Burley this weekend.  I only have to do the 10K run leg.  My high school buddy and forever friend, Paulee, will be swimming and biking.  I figured I could handle the 10K after doing half marathon training – I just needed to scale back my training and keep at it.

I’ve had a few distractions. 










I opted to do elevation training last week.  I packed my running shoes and even my road bike for a trip to McCall.  What is my definition of elevation training?

Lounge around for a few days at a higher elevation than where you normally train. (I never laced up those shoes nor did I hop on my bike.)

That’s about the size of it.  I did run Will’s hill on Saturday, but now it is time to taper before the race this Saturday!  I thought about extending my two-mile run to three this morning, but talked myself into following the training plan.  That doesn’t make a lot of sense, since I didn’t follow it while my company was here!  However, I had my first running induced nosebleed at the end of two miles, so I guess the training plan worked.  I think the dry weather is actually responsible for my nose, but it sounds more exciting to say I ran so hard I made it bleed.

The distractions left yesterday and that is sad. I have another 3-4 mile run planned for Wednesday and then it’s back to hydrating and carbo loading.  I hope I can hold up my end of the deal in Burley …

Monday, July 9, 2012

Looking the Part

Runners come in all shapes and sizes.
I just have to sound off on something this morning.

I have, on several occasions, had conversations with friends about why they do or do not like to run.  All too often they will mention that they are embarrassed to be seen running, or trying to run. (See this Training Tip) I even had a cross country runner complain that someone drove by in a car and made fun of him.  My reply?  “Well, you were running.  They were just sitting in a car.”

This morning as I was running an errand (in my car) I noticed several people out for a morning walk or jog.  They weren’t all especially fit, nor were they necessarily moving very fast, but they WERE moving. 
Maybe it’s because I run and know how difficult it is, but I don’t ever see someone exercising and think, “What are they thinking?  They are too out of shape to be doing that.”  Rather, I think to myself, “Good for them!  They are doing something!”

The way I see it, those that are up and moving are miles ahead of those that are afraid to be caught trying.
We aren't all six foot tall lean mean fighting machines.  So what if something is jiggling while you are trotting along? At least the jiggly parts are not getting larger while you are working out.  Let the onlookers mock and tell yourself, "What they are really saying is, 'I wish I were that brave and strong!"

Question: What gets in your way? What keeps your from MOVING? Tell me about it in the comments below.
Happy Running!

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Friday, July 6, 2012

I'm Alive!

It took me a few days to know for sure, but I am definitely alive and none the worse for wear - finally.  The High Desert Trail Run half marathon nearly did me in!  My time was pathetic.  I believe that had something to do with the great amount of hiking I did when I should have been running.  I just couldn't.  A 1700 foot climb over 6.5 miles after running 6.5 miles was just too much!  I ran the downhills - what there was of them.  Did I mention it was nearing 90 degrees? 
Combining my first half marathon with my first trail run may not have been my smartest move.  I was smart enough, however, to recruit Susan and Kali.  Without them I may not have made it home.  Thank you, ladies, for your company!
Four(4) days after the race I quit wincing with every step.  My quads have never been so sore for so long in my life! Two days after the race I quit guzzling fluids.  I was finally rehydrated.  One day after the race a fever blister popped out on my lip, but thanks to my friend, Dr. T, I had medicine to halt it.  Seven days after the race I am looking for a training plan for my next challenge.
I know, you think I'm nuts.  Maybe I am, but I have lots of friends who are nutty, too!

Enjoy the pics!


With Susan before the race.
Before the pain.
Oh, lonesome me!



Kali and Susan indulging in chocolate milk.



It's finally over!