Tuesday, February 26, 2013

You mean I won't melt if I run the day after my long run?

So, to kick things off I have apparently failed in my first attempt to write an Inspiration Monday post.  I guess I could say I was uninspired, but that wouldn't be true (although it would be funnier).  It was simply a busy day, and finding the time to write the blog just didn't happen.  I am still inspired to do it, but I am also inspired to wait until next Monday.  Ooh, the wait will just heighten the anticipation, I know.

In the meantime, I can report that I had my first post-long run, back-to-back running success.  I don't count last week's back-to-back runs because they felt utterly miserable.  This past Sunday and yesterday (Monday), however, felt good!

To put things in the proper framework here, I went into my long run on Sunday - the longest I have done since the marathon at 17 miles - a little worried that I wouldn't even make it the half mile to the first rendezvous point (where I would meet the first of three friends I would be running with).  In fact, I had suffered all week from some ache or pain or other, and I thought for sure I would be turning around in defeat by the time I reached the end of my block.  That wasn't the case, however.  And, really, except for that fumbling, bumbling bit I did trying to get my phone out of my pocket on the way to said meet-up (managing to drop my water bottle while not managing to actually answer the phone), the run went all around fantastic. (By the way, I came to the conclusion that carrying a phone is only so handy as you can actually access it.)

Despite running late (get it? running? late? - my daughter made up that joke) and feeling somewhat rushed to get to the second meet-up point on time, the rest of the run was rather uneventful and the time passed quickly.

I went into Sunday's run completely intimidated by my running partners, who actually do their long runs together most of the time.  All three of them are faster than I am, and I was worried that I wouldn't be able to keep up.  Or, worse yet, that I wouldn't be able to keep up but that I would hurt myself trying.  As it was, though, they either took pity on me and slowed their pace, or it was just a good fit for me that day.  I ended up running 14 miles with the ladies before heading out to do the final three on my own.  Those last three miles were a bit of a struggle, but I did them.

The rest of Sunday was taken up with the excitement that E. was in the process of losing her first tooth, which finally came out Monday morning.  We spent the afternoon alternately being grossed out my her tooth gymnastics and playing games to pass the time.  It was a really good, relaxing (read: not moving around) kind of day.

When Monday dawned I was aware of the fact that I had five miles on the schedule, but my body was telling me to hobble to the couch and sit down instead.  Seriously, talk about stiff!  Everything was having a hard time getting revved up first thing in the morning.  I forced myself to pull on some running gear, though, and after dropping the kids off at the bus, I headed to the gym to see about running from there.  I opted for a three-part out-and-back course with the idea that if I couldn't run the miles, then at least I could do the elliptical or some other piece of indoor equipment.  I even dressed in layers for the occasion in case that became necessary.  As it turned out, though, those extra layers weren't needed.

For the first time in a month or more of attempted Monday (post-long run) runs, I actually completed my scheduled mileage - five, to be exact - and felt good doing it.  I told my Hubby later that if anything blows up on my body it won't be because it first started bothering me while I was running.  The first half mile or so was a little slow and stiff, but then I just felt like everything loosened up and was actually happy with the decision to run.

So, maybe you can teach an old dog new tricks.  I had been worried about boosting my running from three days a week to four, but with yesterday's success, I feel a bit more confident with the decision.  I am still aware that I need to listen to my body and take each day as it comes, but I am happy to report I may actually be doing something that works.

Happy Running!

Friday, February 22, 2013

Met My Goals This Week!

So, in an effort to become more organized - in all areas of my life - I thought I would add a couple of theme days to my blog.  I am not talking Casual Friday here or Meatless Monday, although I suppose I could do those too.  No, these are just a couple of ideas to keep me on track with blog writing, which I enjoy, and give me a couple of days where I don't have to wow the world with my writing brilliance.  Housekeeping days, if you will.

So, what will they be?  Well, seeing as today is the end of the work week for most, although - woe is me - a SAHM's job never ends, I thought this would be a good day for a weekly roundup of what my exercise week has looked like.  This is a running blog, after all.  The other theme day I thought I could do is Inspirational Monday.  I have been thinking a lot about intentions and inspiration lately, and Monday is as good of a day as any to hash out that type of topic.  I mean, who doesn't need a little inspiration on Monday?  So, we'll see how it goes.

Seeing as it is Friday, I am definitely starting with the easier of the two topics, so lucky you.  If you're still reading and haven't clicked to something else, it's time to look at my week and see how it went.


Synopsis:  I did well! I met all of my training goals for the week.  I didn't miss any workouts - amazingly, and I feel back on track with the "schedule."  So, here's the breakdown:
Saturday: 30-minutes rowing, 5277 meters
Sunday: One-hour-and-forty-minute run around a .10-mile track, resulting in about 10 miles, I hope.
Monday: 5 miles outside
Tuesday: REST
Wednesday: 4 miles on track
Thursday: 6 miles on the treadmill. (10-min. warmup and cool down at 10:42 pace with 50 minutes in between doing 4-minute intervals at 6 mph alternated with 1-minute intervals at 3.5 mph at 10% grade - that's a walk; I didn't run that slowly)
Today: REST
The Sunday run is of course amazing in that I actually completed it successfully.  I woke up that morning fully expecting to run outside only to discover that it was -4 degrees.  Oops, when had that happened?  Luckily, a friend of mine suggested running at the indoor track together, otherwise I don't think I would have done it.  Also luckily for me A. has been blessed with the confounding ability to converse while running.  She is also a professional pacer, so from my point of view, when struggling through an otherwise mind-numbing run, it was invaluable to have her along.  While I struggled with my own thoughts of gee, this must be the 80th time we've gone around this track, she kept up a steady patter of distracting conversation that required little from me except the occasional gasped reply.  It was wonderful!

The way my training schedule is set up this go-around, I am actually running four days a week - instead of the three I was used to - and they are all set up back-to-back, as you can see. So, getting up Monday to go running, I was surprised to find that although a bit tired I was ready to tackle the five miles on the schedule, and it went alright.

I will be very curious to see how this goes.  I was used to doing back-to-back runs from before, as my mid-week runs were on Wednesdays and Thursdays then too.  I handled that just fine, but now with the  back-to-back runs after the long runs, I can tell that things will be a bit harder.  I know since I am training for an ultra the idea is to get me used to running on tired legs.  And, technically, I do have more recovery time between running segments of my week.  The good news is that I have felt both physically and mentally ready to tackle my second days of running so far. The downside I am noticing is that I have more aches and pains after that second day of running.  For example, this past Monday and Tuesday, I noticed a bit of soreness in my IT band.  By Wednesday it was gone, though, and I ran through Wed. and Thurs. just fine.  Last night and this morning, though, I am now noticing a bit of soreness in my left knee area.  Something tells me it will be okay by Sunday, though, so I hope I am right.  I guess being in my 40s, I have to expect some discomfort, and I am okay with that.

As long as it goes away by my next running day.

Happy Running!

Thursday, February 21, 2013

New Year Resolutions - By George, I Think It's Working!

So, how are your New Year's resolutions going?  Did you make any?  I almost didn't.  Then I decided if I didn't start setting some intentions for myself, how could I reasonably expect to accomplish anything new?  As runners, I think whether we believe in New Year's resolutions or not, we are already well-practiced in the art of setting intentions.  After all, if you race at all, then you have set a goal for yourself in some way, shape, or form.

Having decided that I would let this discipline carry over to other parts of my life and in fact make a few resolutions for this year - you know, just to try it on for size - I thought it might be a good thing to check in this morning and see how I am doing with them. After all, we're almost two months into the new year already.  So, let's take a look at how I am doing...

Here is the list of the goals I set out for myself.  I'll gloss over the running-related ones, because aside from saying that I am still working towards them, there isn't really anything new to add.  Just to refresh your memory, here were my non-running-related goals for 2013:
  • Clean up my core  
  • Stretch more 
  • Get the kids outside more  
  • Try my hand at meditating
  • BIG GOAL: Worry less
And, as far as they go, I am pleased to say that I am still on track.  Here's where I am at:

Core: I am in the fourth week of a regular core program.  I have drawn out the original four-week program by actually making each week into a three-week program in and of itself.  My core was so weak, that it took me that long to feel I could progress from week 1 to 2.  So, six days a week - aside from that one slip up that had me sitting out for several days - I do about five minutes of core exercises. I suppose it doesn't sound like much, and I would be lying if I said I didn't wonder sometimes if that really is going to make that much of a difference.  However, in the end, five minutes a day is more than zero minutes a day, so it's an improvement.

Stretch more: Originally, I wanted to fulfill this by starting weekly yoga classes.  Unfortunately, given that I have one day a week I can do yoga and also given that that day is usually sucked away by something else, I have yet to actually meet this goal as originally intended.  What I have done successfully, though, is to recommit to stretching more after running AND I have been very consistent with nightly foam rolling sessions.  Both, I believe, have had a positive impact on reducing the daily aches and pains I get from running.

Get the kids outside more:  This has been hit or miss.  When handed a day off of school, I was very pleased with myself when instead of just sending them out to play, I went out too and played with them.  Unfortunately, the weather has been such that no one wants to be outside for too long.  So, I guess I could say I am still working on this.

Meditate:  This goal is the one I am probably most proud of.  I haven't done too much meditating yet, but I feel that I have taken the time to properly set the stage for it.  I have developed a morning routine that I feel I can stick to and that will one day include meditation.  The new routine entails waking up an hour earlier than I had been and sipping a cup of hot lemon water.  Then I allow myself to read whatever I want until my kids wake up.  I did this for several weeks while I just got used to the early hour.  This past week, I have finally started to slip in some meditation between the waking up and preparing the hot lemon water and the actual drinking of it.  Since I don't actually know what I am doing, it's hard to say if I am actually meditating or really just sitting there with my eyes closed breathing deeply, but whatever it is I can now do it for about seven minutes.  Again, small improvements.

What I have noticed is that the lemon water/reading combo is a very relaxing routine for me in and of itself.  Waking up earlier and taking this time for myself I feel I have discovered a very gentle way to start the day, and beginning each day with some "me time" has really positively impacted my days so far.  Because I have already had that time to myself - for myself - I am noticing that even if my day gets hectic later, I seem better able to handle it.  As a result of this routine, I feel calmer throughout the day. I seem to be happier generally and I definitely have more patience with my kids.

Additionally, I have used the morning routine lately to set an intention for the day.  This was an idea I picked up from a couple of sources on the Internet, so I cannot claim it as my own.  But that has been somehow nice, too.  For example, today knowing I was waking up after not much sleep last night, I set the intention to be friendly and nice even though I was tired.  It's a small thing, but I think setting intentions like this is making a big difference in how I move throughout the day.

Finally, the big goal: worry less.  Well, this one is really hard to quantify, but I am working on it.  Part of worrying, I believe, is simply in how you talk to yourself.  So, when I find myself worrying about something, I simply tell myself to let it go.  Also, to help myself, I have decided to use Lent to my advantage.  Some people give up soft drinks, some people chocolate (I did that myself last year).  This year I have decided to give up stress.  So, if you ask me what I gave up for Lent, that's what I will tell you.  I gave up stress. Is it really gone?  No, of course not.  But again, it's all about intentions.  I guess I believe if you give voice to your intentions often enough, eventually you will follow through.  If I tell myself I gave up stress enough, maybe one day it will happen.

How are you doing on your goals?

Friday, February 15, 2013

I'm Flexible Like That

Have you gone for a lovely run this morning?  I haven't.  And I won't.  The kids have the day off for some inexplicable reason, so the run I was kind of sort of planning on is falling by the wayside.

It's not that bad.  I may hit the rowing machine later today if I get the chance, and there is always the core work I am trying to keep up with.  Tomorrow I might walk the dog and then Sunday it will be back to the routine.  (Hopefully.)

In fact, after several weeks of juggling my training plan days -  switching this day's mileage for that, taking rest days when I should be running, running long on short days - I am looking forward to the fact that starting Sunday, I should be back on track.  Barring any sort of surprises, I should be back to the land of training plan check marks instead of cross outs and write overs.

In the meantime, I have to try to figure out what to do with these kids today.  It's mid-February, cold, and snowy out.  I think we all have a touch of cabin fever, but I am at a loss for how to spend the day.  I am not very creative like that.  Tomorrow will be much more fun as we head to the frozen lake to watch a friend do her first (and most likely last) polar bear plunge.  Then later we are invited to still other friends' house for dinner.  Both excursions will be loads of fun.  But what to do today?

The days are long gone when I could just bundle the kids up and drag them along to wherever, knowing that whatever we did would be fun and - on some level - educational for them.  Now they actually have opinions.  Bummer.

Happy Friday!

Thursday, February 14, 2013

Love is in the Air or Is that Snow?

Getting in my four-mile run this morning, so many thoughts were swirling through my head - much like the snowflakes falling in lazy arcs to the ground.  The wind was light, my legs were heavy, but I was happy to be out splashing through the slush on a relatively ice-free road.

Foremost in my mind was a rehash of the previous night's fun run.  I am only in my second month of fun run director for the local running club, so I still feel I am trying to learn my way around the job.  Our February fun run happened to be at an Irish Pub in Oshkosh, b'gosh.  The run went well, although I didn't run it.  I sat around talking to the Brooks rep who drove in from Minnesota to outfit runners in sample shoe stock and sipped a beer while everyone ran.  I was okay with that.  I had run 14 miles the day before, and the last thing I really wanted to do was head out onto the slippery roads in the dark in a strange town.  

So, instead, I enjoyed my Smithwicks (a nod to the Irish Pub), handled the drink ticket distribution and made sure our food got served.  It was a hard job.  We had a good turnout - especially for February - and everyone seemed to have a good time.  I wonder, though, if I should have worked harder to incorporate the Valentine's Day theme into the mix.  Food for thought for next year.

Speaking of Valentine's Day - Happy Valentine's Day!  If you are like me then surely you are shaking your head at all the hoopla that surrounds this pseudo holiday.  Now, I am no curmudgeon.  I love getting handmade cards from my kids telling me how much they love me, and I enjoy too the card and flowering plant that my husband gets me.  

What I don't get, though, are all the Facebook greetings from businesses near and far wishing me a happy Valentine's Day.  For a day that is reserved for love, it just seems odd to me to be wished a Happy Valentine's Day from a business.  Then there are the sales.... As if we don't have enough excuses over the course of a year to buy and consume, we also need to be enticed on this love-soaked holiday?  And, it's not even the typical chocolates, flowers, jewelry and greeting cards businesses.  Those I get.  But, clothing retailers?  Sports drink makers? Airlines?  I don't know.  It just seems weird to me.  

I can't bring myself to go so far as to NOT celebrate Valentine's Day.  I do have friends who take that line, reasoning that you should be showing love to the people in your life throughout the year, not just on February 14.  I get that, too.  But, what the hell.  I like an excuse to buy chocolate and do something a bit special and out of the ordinary as much as the next person.  So, why not Valentine's Day?  After all, it's not like I will go out of my way to order a heart-shaped pizza just any day of the year.  You know?  Also, there are not a lot of days out of the year that I can justify spending almost $20 on a box of locally made, dark chocolate and sea salt covered caramels.  Just saying.

Finally, as a final thought on Valentine's Day.  I can't think of Valentine's Day without thinking of Punch.  It was seven years ago today that we welcomed a crazy, ill-behaved, fun-loving, trouble-making big lug of a dog into our homes.  Punch was a rescue pup and even though he drove us crazy, we loved him very much.  Sadly, he died of an aggressive form of cancer only four years later.  I still miss him.  The fact that I associate Valentine's Day with him is apt, as I don't think any creature could have taught me the value of not sweating the little things so much and to love everyone like he did.  I just wish I had learned that lesson a little sooner, so I wasn't left with the lingering feeling that all I ever did was yell at him in exasperation.  Poor dog.  He made some bad choices, but to love everyone (and I mean everyone!) with his whole heart wasn't one of them.  Miss you, you crazy dog.

Wednesday, February 13, 2013

Losing Focus, Finding Myself

How many times have you started a "plan" only to have it fall apart in dramatic fashion a couple of weeks down the line?  Or maybe it isn't so dramatic.  Maybe it just quietly falls by the wayside.  One day you can't follow through, and then the next....  Soon you realize that the totally-awesome, guaranteed-to-work plan that was going to change your whole life somehow slipped off your radar.

That seems to be where I am at.  On a micro level I put a plan into place three and a half weeks ago where - following through on a New Year's ... let's not call it "resolution," rather ... intention - I started doing a core program once a day, six days a week.  This wasn't rocket science.  While the exercises were tough, there were only three of them and they changed daily.  So, not finding time to do them wasn't the problem, nor was getting bored with the routine.  It just happened that one day I couldn't get to them.  The next day was a scheduled rest day. The next, couldn't get to them again - until here I am having missed three of the days I meant to do this core work.  Mine wasn't a dramatic falling out with the program, rather a quiet separation.

Now, here comes the tricky part.  I am at a perfect place where I could just throw my hands up in the air, call it a failure and give up on the whole idea.  This was supposed to be a progression after all.  Next week I was supposed to graduate to a slightly tougher variation on a theme.  How easy would it be then to fall into a funk and decide that I can't progress on Monday as planned because of my temporary indiscretion here?  But I won't do that.  Yes, I have lost focus for a few days, but it's not the end of the world.  There is no need to berate myself or dissect the situation and try to figure out what went wrong.  All I need to do is to go through the actions of getting started again, and soon enough I will rediscover my intention.

I will do something even if it is wrong.

So I missed a few days?  So what?  I still plan on progressing to the next step next Monday and moving on.

Losing focus doesn't mean that I am lost.  It's just another opportunity to find out who I am and what I am made of.

Friday, February 8, 2013

The Beauty of the Out-and-Back Run

Running six miles today through what once again proved to be slippery, shifting, snow-covered footing, I decided that maybe out-and-back routes aren't so evil after all.

You see I have always hated out-and-back runs.  Running is hard enough without having to cover the same landscape again, retrace my footsteps just at a time when really all I want is a new distraction to take my mind off of what for me is the hardest part of a run - the second half.  When in most things practice makes perfect, running a route for the second time in a single run does anything but.  It doesn't make my run better, or more perfect.  In fact, invariably it sucks.

Covering the same ground, seeing the same landmarks, is boring.  As much as I have tried to convince myself that experiencing everything from the other direction should be FUN (with a capital F-U-N), I really just find that it is mind-numbing.  Nothing new to look at, nothing to do but put my head down and work my way home.  The second half of out-and-backs offers no novel distraction from the awful suffering that says you went out way too fast so now you can barely shuffle.

Avoiding out-and-backs though is not as easy as it sounds, and I have spent many years systematically inventing routes that would do just that - avoid them, that is.  Big serpentine loops, tiny itty-bitty loops, or even flower-shaped routes (I can be very imaginative), I have spent a lot of time designing pathways in, around, and through my neighborhood just so I could minimize running past the same houses, streets, and barking dogs again.

Many years later, a lot of miles, perhaps a better understanding of pacing, and a lot of time on my hands to think during today's run have finally allowed me to find SOME silver lining in the out-and-back....some means to appreciate it.  And it all comes down to the turnaround.

Today's six miler wasn't even supposed to be.  Yesterday, I ran four miles on pretty decently plowed roadways.  The idea of running six today after more snow was to fall didn't appeal, so even while I was running yesterday I was already hatching plans to do the elliptical today.

For some reason, though, I felt I had to go running today.  Maybe it was the sun, the slightly warmer temps than we've had lately (it was 18 degrees), or maybe just that I like running that much, but I decided I had to go.  Technically, I had six miles on the schedule, so I opted to run to a local YMCA, which I know is three miles away.  I wasn't too thrilled about the out-and-back, but I liked the idea of a bathroom and a place to warm up in the middle.

Doing this run today, I realize I had underestimated the power of the mental boost you get at the turnaround.  Now, I suppose it's because I had a good run that this struck me as such a good thing.  I could just as well have really struggled with the run and then dreaded the remaining mileage when I reached the halfway point, knowing that unless I wanted to call someone and beg for a ride I was stuck doing it.

Today was a good day, however, and getting to the turnaround and knowing that there was no place to go but home felt good for some reason.  Perhaps it was because I knew that regardless of how slow or fast I ran from that point on, I would finish the mileage I had set out to do. Until the halfway point, there had been no guarantee of that.

The second half of my run was mostly chipper knowing that I already had the six miles in the bag; it was a given.

And, when I did start getting tired, I found myself repeating over and over to myself what appears to be my new mantra....Rugged, Relentless, Remote.  But that's a story for another time.

Happy Running!

Wednesday, February 6, 2013

Slowly Learning When Not to Run

If misery loves company, then it really is a shame that I ran alone yesterday.

Misery? Ran? Wait a minute.  What happened to the lady who said she would never regret a run?  You know, the one whose last post on this very blog was titled Cold and Contentment?  Who waxed pseudo-poetic on the virtues of winter running?  Well, I will tell you what happened to her.  She had a crappy run.  Yes, me.  Well, it happens, right?  I guess it can't all be chocolate and roses, puppies and sprinkles on strawberry ice cream cones.  Yada, yada, yada...

So, what happened?

Well, it all started Sunday actually, the day I was supposed to do my long run.  Sixteen miles were on the schedule and I was so excited by that that I woke up running to the bathroom to express my joy.  Not really.  In reality, I had a touch of a stomach bug, or was reacting to something I ate, or who knows what.  What I did know (and thankfully recognized soon after waking) was that I didn't want to have anything to do with 16 miles on the open road with no toilet in sight.  The old me - before trying to relax about things - would have panicked, thrown my hands up in the air, torn my hair out and bemoaned the fact that my training plan was RUINED.  The new me - the one who is trying to relax a bit more - didn't panic.  Instead, I just threw my hands up in the air, tore a couple of token hairs out, and bemoaned the fact that I couldn't run....but I didn't worry about the training plan so much.  Instead I decided I could at least walk a bit on the treadmill and then push my long run to Tuesday, which was the next available day to run.

Fast forward two days.  Tuesday arrived in all its glory only to find that my stomach STILL hadn't settled down 100 percent.  However, by then I was tired of waiting around.  So, I decided I would take my chances, suck it up, and try to get in at least 14 miles.  The problem was that it was cold, and I was tired, and really - in my heart of hearts - I really just didn't feel like running.  Did I listen to my heart of hearts, though?  No.  I did what most of us would do and I sucked it up, bundled up, and headed outside.  I thought to myself I would just take it slow.  I had all day to finish up 14 miles.  There was no rush, just enjoy it.  Little did I know that all day to finish 14 miles would not have been too far off.

I didn't enjoy it.  Not very much of it anyway.  Every single run I have done outside since being back from Florida has been in crappy footing, and this was by far the worst day of it.  (And, I am getting tired of it!  I mean, I love winter running, but I don't want to fight for every step I take!)  We had had a very slight snowfall overnight.  It wasn't much to look at, but it was just enough to put a nice coating of dubious footing on top of the ice.  The roads weren't plowed yet, the sidewalks not shoveled (in fact, I had to dodge two sidewalk plows), and all in all it was just hard to move.

Thankful to Hubby for putting the screws to my shoes.  It's the only
reason I was able to run 10 miles yesterday.
I didn't have a route in mind when I first started.  I just pointed myself north and started out.  I only decided which way to turn my feet as I came to forks in the road or intersections.  To say the whole run was crappy is probably a little misleading.  (How many times can I say "crappy" in this post?) I gave myself the chance to turn back at 1.5 miles, 3 miles and 5 miles out, but I didn't take them.  Part of the reason was that the way I had come was so damn slippery that I didn't want to chance it again.  Part of it, though, was that on some level I was enjoying my own misery. Somehow the run suited the dark mood I had brought into the day with me upon wakening, and I probably got what I deserved out of it.

I fought with myself for the first 6.5 miles of the run, though.  I didn't really want to be out there, but I kept cajoling myself along miserable as I was, and as I did I felt the mileage slipping away from me in my head.  My 14 miler became a 12 miler became a 10 miler.  Finally, at 6.5 miles I had a decision point of adding a couple miles to get 12 or to settle for 10.  I think I finally made the smartest decision I had all day.  I opted for the shortest route home, stopping along the way to warm myself at a local YMCA.  Even then, the thought crossed my mind half a dozen times to call my dad and beg for a ride home, but I didn't. In that, at least, I persevered.  As it was, though, I walked most of the last mile and was never so happy to turn onto my street.  
Somehow, despite the misery, I do take away something good from this lesson.  I think this really helped drive home to me the importance of listening to your body.  I now know there is a difference between being a little sore and tired and not feeling like running because of it.  That is worth pushing through.  Even a dark mood shouldn't be a cause for shirking.  However, if you just aren't feeling it.  If you know down in your bones that you are not up for it, then that's the day to take a break.  Nothing good can come from working through that.  It's probably your body telling you to rest.

So, bad runs happen, but if we can learn from them, that's okay.  I'll deal with it.  And, I will be sure not to run again until I really want to do it.  I don't think I will have to wait too long.

Happy Running!