I’m too Hot! I’m too Cold! I’m just right.

I’m a list writer. So, as I’m preparing for the Salt Flats 100, I have written lists for everything. My friends and family believe I over think things, and that I’m pretty much crazy, but it helps me prepare and maintain my sanity as race day gets closer. I draw the line at making lists of my lists. At that point, I will have myself committed to the State Hospital.

 Salt Flats is in the middle of nowhere, as are many 100-mile races, it’s not as if you can just run to the store and pick up a forgotten item. I have a list of what goes in each drop bag. I have a list of what I need to give to my crew. I have a list of things my crew needs to address at each aid station. I have a shopping list. I have a list of clothing to pack.

Springtime weather in Utah can be unpredictable. It can go from 75 degrees Fahrenheit and sunny to 30 degrees Fahrenheit and hailing in a matter of minutes. Knowing this, my list of clothing has nearly every piece of running attire I own on it. To complicate matters, I place the same items in multiple drop bags such as long sleeve shirts and pants. But you have a crew, why doesn’t your crew just carry it all? Because any number of things could go wrong with my crew, and I need to know my gear is where I need it to be even if my crew isn’t. My crew will come into an aid station and pick up my drop bag, so it is ready for me. If they are not there, for whatever reason, I know my stuff is there waiting for me.

Knowing what to wear at various temperatures comes with experience. Everyone’s heat and cold tolerance is different. It’s all about layers (Like an onion? Yes, like an onion).   Continue reading

Building and Rest Go Hand in Hand

I’m going stir crazy as I taper for Salt Flats 100. All my extra energy, which usually gets spent during my runs is building. My miles will continue to come down until I’m taking three full days off of running before my race. My strength training will stop ten days before the race because it takes about ten days to see benefits from any strength training. Taking time to rest is just as important as building your miles. Without the rest, building strength does not happen. As we push our bodies to go farther and father distances building up to that goal race, our muscles, ligaments, and tendons get micro tears in them. These tears are not necessarily a bad thing, because as they heal we become stronger. But, we have to let them heal.

There are some basic golden rules about building miles, which all runners should know and look for when they are deciding on a training program. The first is never build more than 10% a week. So for example if you’re running three five mile runs a week, you can safely add 1.5 miles the next week. The second golden rule is to reduce your miles by 20-25% every fourth week. If you’re a more injury prone runner, you can change that down week to an elliptical week or a pool-running week.

Pool running is great for maintaining your fitness when you are injured and for letting your body really rest from the impact of running. Pool running is as difficult as you want make it. You get into the deep end of the pool with a floatation belt (you can do it without one, but it is much harder). Most pools have floatation belts you can borrow. Once you’re in the water, you want to maintain an upright position as you move your arms and legs as you would if you were running out on the road. Even when you are running hard in the pool, you should not be moving forward much. If you are, you are leaning too far forward. On a rest week, you just want to take things kinda easy and run for the time it would take you to run your reduced mileage for the day.

Overtraining is an issue many runners struggle with. How do you know if you are overtraining? You feel sluggish, your legs feel like lead even after an easy run, you heart rate is elevated when you are at rest, and your friends and family tell you that you’re being grumpy all the time. Overtraining means you are not respecting your body’s limits, you’re not listening to your body, and you are dancing with the injury demon, who is waiting for the most inconvenient time to strike. If you find yourself in this situation, take two to three days off totally and then see how you feel. If you are okay, start with a reduced week back to running and then make sure you are following all the rules.

Your taper is an extended rest period before a race. It needs to be long enough to allow your body to fully recover, but short enough that you will not lose any aerobic fitness. For a marathon, your taper is generally two weeks long. You can use the same type of taper for a 50k. For a 50 or 100 mile race, your taper is three weeks. Many runners get antsy with the extra energy, but it is important kill the urge to go out and run or do some other physically taxing activity. The idea is for you to be at 100% on race day, so nothing will stand in the way of that metal being hung around your neck or the belt buckle being placed in your hand as you scorch across the finish line.

Enjoy a new book, lay in the hammock for a little longer, take the bubble bath you haven’t had time for, or go to the movie and eat a whole tub of popcorn!

When I think of the word team, I think family.

“I love this game,” my sixteen year old exclaims as he comes off the Ultimate Frisbee field. As his mom, I know that not only does he love the game, but his team. Even during a moment of despair or an “epic failure” they call out to each other, “You can cry about it or you can Dance about it,” as they all break into their personal signature dance moves.

 I think I get as much out of watching him interact with his team as he does being a part of it. Maybe that is because I know what it means to be member of a team.

I’m the captain of my relay team. We run both “normal” 12 person relays and ultra-relays with a six-person team.  Of course, I have people who migrate on and off my team, but there are a core of six who always “Nut Up.”  I would do anything they asked that is within my ability to do. Continue reading

Never Retreat, Never Surrender!

213About four weeks ago, banshee dog (AKA Annabelle) jumped down off the seat of the couch and landed weird. She turned and looked at me when she landed, I asked if she was all right, and she wandered off to get a drink. The next day she started having seizures. She’s actually been stable on phenobarbital for her seizures for over a year, so I thought maybe her medication just needed adjusting. Later that night, she lost the use of her hind legs. I took her to the vet the next morning and found out that she had slipped a disk in her back when she jumped from the couch. She has been on medication to reduce the inflammation since then. I wasn’t able to afford the $5,000 for the surgery.

Banshee dog is half Chihuahua and half Dachshund and weighs 6 pounds. Her legs are approximately three inches long. Annabelle’s nickname is banshee dog because she screams like a banshee when she does not get what she wants. She is a spoiled rotten little dog by my own doing. I take full responsibility for her behaviors. I have totally coddled her, so that she would not cry and wake up my boys. Anyway, banshee dog gets up 5-6 times a night to go to the bathroom because of the medication she is on (Okay and she was getting up 2-3 times a night before that). I, of course, have to get up put shoes on and a jacket to take her outside. I walk around my yard, bent over, carrying my miniature dog’s little butt around until she finds a suitable spot to do her business.

I took her to the vet again today. Dr. Ubrick said that it will be months before Annabelle will be able to walk. We (by this I actually mean just me) will need to do physical therapy with her, but she will never regain total mobility with her hind legs. She may need a wheel chair or braces for her legs, which will likely cost $100-250.

Some people have suggested putting her down. But I won’t give up on her. Just like, I won’t give up on any other endeavors I take on. I’ve struggled through injuries and had to do physical therapy too. I’ve even had to drop out of races due to injuries. Because of this, I’ve implemented many different preventative strategies such as adding strength training, stretching, running in the pool on a regular basis, reducing my miles every four weeks, and cross training. What I’ve learned from this is forgiveness, acceptance, and determination.

I have to forgive myself for not being able to do what I set out to do at that time. This is the most difficult part for me. I have high expectations of myself, failure and quitting are not options. So, how do I forgive? I accept that my body is not perfect and sometimes it gets hurt when I ask it to go farther and do more than it is ready to accomplish. This takes time because my first response is anger and frustration. Once I have accepted that I my body is not a machine, I make a plan (determination) of how I am going to come back even stronger and conquer what I set out to do in the first place.

In running, DNF is generally interpreted as “did not finish,” but I think of it as “did nothing fatal,” “lived to fight another day,” or “lost the battle, but not the war.”

We all have bad days; sometimes they stretch into bad weeks. Runners get injured, it’s part of the sport. What’s not a part of getting stronger, better, and faster is quitting. No one skates through life without some form of bruises and scars, both physical and mental. Challenges build character. When we are pushed to the limit of what we believe we can do, a transformation happens, and we come back stronger and more beautiful than ever before.

To eat or not to eat, that is the question.

I’m will be meeting with my crew for the Salt Flats 100 mile run on Saturday. In preparation for this meeting, I am putting together my race plan. My race plan will include: a list of the aid stations and what type of gear I will need at each of them, when I expect to arrive at the aid stations, what my crew’s responsibilities will be at each aid station, and my nutrition and hydration plan.

Eating during an ultra can be similar or different from for a marathon. Training your stomach is as important as training your legs, maybe even more. Your legs cannot continue any effective forward progress without a continuous supply of nutrients. Teach your body to tolerate different options because what tastes good at 20 miles does not taste good at 50 miles. Force-feeding may become necessary after 70-80 miles when nothing tastes good.

Some runners are able to eat solid food while they run, but others are unable to do this and must stick to their favorite gel. Ultra aid stations have a good variety of tasty treats. Standard staples for ultra-aid stations are salted and boiled potatoes, trail mix, quartered peanut butter, and jelly sandwiches, some fruits such as oranges and watermelon, and potato chips. There will usually be some type of candy out there such as M&M’s, gummy bears, Swedish Fish and similar items.  Most of the time there is Coke, Mountain Dew, and maybe an energy drink like Red Bull. There is usually a gel. The brand is dependent on who is sponsoring the race. The drink mix is also dependent upon sponsors. There is plain water as well. At night, you can count on a broth, chicken noodle soup or Romen noodles and there may be coffee or hot chocolate.

Check the race website or contact the race director to find out what type of gel and drink mix they will be using during the race. It’s best to do this a few months before the race so that you have time to adjust to what they are using or make sure and get enough of what you use because you won’t be able to pick any up at the aid stations. If you know what solid foods they will have at the race, you can also try those on training runs to figure out what you can tolerate and what you cannot. Fruits are a good option, but choose ones with as little fiber as you can, you don’t want to cramp or have a bout of diarrhea.

Everyone is different and you have to figure out what works for you by trying different things during your training runs. That said there is nothing wrong with trying what other people use, in fact that is a great place to start especially if you don’t have any idea about where to start. I recommend finding a gel that works for you. There are many different types and they each use a different combination of sugars like sucrose, fructose, dextrose, and maltodextrin. Try a variety of solid foods just a little bit at a time. Most of the blood in your body is working hard to keep your legs moving rather than focusing on digestion. Gummy things are generally okay which is why you see many of the gel companies making some form of a gummy or sports beans.

You will feel better during the final miles of your race if you can find an easily digestible protein you can tolerate. Try liquid protein such as muscle milk or ensure and nut butters are usually easier on the stomach than any meats. Some of the sports nutrition companies are creating drink mixes that contain a small amount of protein for runners who participate in longer events. Most are sold in single serving and bulk. Try it three or four times before ruling it out. You have to get use to running with food in your stomach and find which foods cause the least amount of problems.

In addition to all the different fuel options you have to try during your training runs, you should experiment with how you quickly or slowly you ingest what you are eating. This can change what you are able to tolerate on a run. Try eating the gel over a mile, a little bit at a time. Sometimes they are just going to take some getting used to. GU made me nauseous for the first week or two for about 15 minutes.  Not enough to make me stop the run but enough to make me think, “Oh, this is not good.” I kept using it and soon I was able to take it without problems. Different flavors have different consistencies too. Chocolate seems to be the thickest in the GU brand. Few runners can use all the flavors either. I have found you are either a chocolate/vanilla or a fruit flavors runner.

I have used GU gels and chomps, Hammer gels, and Hammer Heed. Your body has enough glycogen(sugar) to sustain you for a run of 1.5 to 2 hours even if you only have six percent body fat. This is stored in the muscles themselves. After that, you need to start supplying yourself with some sugar or you are going to crash and become mentally confused.

As a high carbohydrate runner, My fueling strategy went something like this: If I was running less than 2 hours, I did’t use any gels or Heed. I used nuun. If I was running over 2 hours, I used Heed and GU gels and chomps. I took my first gel around mile five and then every five miles thereafter. I alternated between chomps, regular GU and GU Roctane just because I would get sick of one flavor, needed a little more (roctane), or wanted something more solid. I could eat the quartered PB&J’s, but I had to eat them slow, one bite run a quarter mile, one bite run a quarter mile and so on. I also did okay with oranges and watermelon. I could drink muscle milk without too much of an adverse effect, but again a little bit at a time. I couldn’t slam the whole thing and then take off. Try to get in about 200 calories an hour while you are running by mixing fluids and (semi)solid food.

As a Low carb runner, I only ingest 50 or fewer carbohydrates a day. I switched to a low carbohydrate diet about three months ago. It took 2 months for my body to adapt to burning fat rather than glycogen. Going from high carb to low carb was difficult. I felt sluggish and nauseous unless I ate every two hours. My run times went straight into the toilet, but I kept my mileage up because I was training for the Buffalo 50 and the Salt Flats 100. I finished the Buffalo 50 in 10 hours and 47 minutes. I felt great through the whole race and was running five days later without soreness.

The benefits of this transformation have been: 1. Not crashing when my body runs low on carbs; 2. Stable emotions and mental state during the race; 3. Less stomach problems; and 4. Quicker recovery time. On a run of less than 30 miles, I do not need to fuel. Over that, I will use small amounts of almond butter mixed with ground up espresso beans and salt. You can buy nut butter pouches with either peanut butter or almond butter and they usually have some type of flavor mixed in such as chocolate, pineapple, coconut, and goji berries. There is also this stuff called Vespa, which many high carb and low carb athletes use. I tried it and did not get any benefit from it.  You can find it at http://www.vespapower.com/

As for hydration, I rely mainly on water for hydration and a constant supply of salt tabs, nuun, and broth. I have also heard that pickle juice is excellent for replacing sodium.

For more information on Low Carb athletes check out http://www.artandscienceoflowcarb.com/the-art-and-science-of-low-carbohydrate-performance/.

You’re a runner?! Why?

Traffic sucks. The freeway has been transformed into a parking lot. I’m supposed to be at a conference at the other end of the valley in 20 minutes. I’m going to be late. My phone rings. It’s my 13 year old calling from school. Two seconds after it stops ringing, he calls again. I don’t answer. He calls again. And again. We still have not moved forward on the roadway. I sigh. I wonder if it would be faster to run to my office, today? I could just pull my car to the side of the road and run. The phone rings again. I stare at it. It would probably alleviate the slowly rising frustration. I know what he wants, he wants me to pick him up and let him stay home. It happens every spring. His anxiety goes through the roof. His ability to regulate his emotions plummets. The phone rings again. “I’m too sick to go to school,” he said this morning. “I just can’t be there today mom. Please? Don’t you care if I’m sick?,” he asked. This has been his mantra for three days. Yeah, a run would be great right now.

I give in and answer the phone, “Hi bud, what’s going on?”

“Mom, you need to pick me up. I don’t feel well and I am getting really frustrated and annoyed.”

“I am sorry to hear that sweets, but I can’t pick you up. I’m stuck in traffic and am going to be late for work already.”

“I’m not asking you, mom. I’m telling you.” I take a deep breath.

“I love you son. I’ll see you tonight.” I hang up the phone. It rings. I turn the phone off.

Why do I run? It’s usually the first question I get from non-runners. I think runners know the answer, “It’s complicated.” It shouldn’t be that difficult to answer, but it’s so multifaceted and all consuming that it becomes nearly impossible to make someone who does not run really understand. But, I’ve never been one to turn away from something that is difficult.

FREEDOM. Running provides me with a doorway into the world. I can go anywhere I desire and experience the world in a beautifully simple way. I can turn left or right, it doesn’t matter. I can splash through the stream and brush the leaves with my fingertips. I feel more connected with the world around me. My thoughts come and go and I can just watch.

RELAXATION. That’s right. I said, I relax when I run. I let everything go, or I work through anything that has been bothering me. My feel my feet roll from midfoot to toe and push off. My knee drives forward and my arms brush against my sides. My breathing comes evenly, in for three steps, out for two. And then contact with the other foot. The air on my face is cool and crisp in the early morning hours.

SELF EXPRESSION. Strength, courage, and an unconquerable spirit. My limit is myself. I am my own competition. Before me stands a mountain, a wall, a river, and it is me who decides how to get over it or around it. But I will never just go home.

As runners, we don’t shy away from challenges. We look them in the face, smile, and say, “Bring it on,” pushing forward with every ounce of energy we have left. Giving up is not in our nature. We may be tired, unmotivated or have an ache in our hip, but we get out there each day becoming stronger and faster. Rain, sun, or snow we face them all with our pounding feet and pumping arms. Determined, ambitious, goal oriented, strong, brave, adventurous, and forgiving– these characteristics make us excellent runners and are the same characteristics we need to be loving parents.

I turn my phone back on. Five missed calls. One message. “I love you mom.” He had a great day at school despite calling me 30 times panicked throughout the day.

 

Getting It All In

As a single mom with two teen boys, two dogs, two cats, and a fish, life for me fluctuates between total chaos and minimally contained chaos. You know the feeling, it’s like an ever increasing electrical current just under the surface of your skin. So how do I fit in training and racing ultramarathons? Structure, priorities, multitasking, and absolutely no procrastination.

My children are my first priority. Always. If they need me, everything else has to move out of their way. This is where the most chaos comes in. My oldest son (16) is very involved in the community and is an honors student. He has sporting events, tournaments, and school activities going on all year. I attend 95% of these. The only time I miss is for a race, but I always make sure he has someone there, like grandparents supporting him. My youngest (13) has a neurological disorder, which requires regular doctor’s appointments, meetings with his school, and lots of attention and help regulating his emotions.

My career as an attorney is my second priority. I work Monday through Friday 8-5 and am on call for a week (24/7) every other month. Being on call adds to the chaos occasionally. When I’m on call, I take all emergency calls for my office at all hours for one week. Trials also cause some chaos, but it is usually contained to work hours.

My training comes in third. I get up in the morning before my children are awake to complete my training. I run four days a week and do strength training and cross training (swimming and cycling) three days a week. My training calendar amounts to approximately 20 hours a week at its peak.

My sleep and social life suffer the most because no matter how you split it, there are only 24 hours in a day. Not many people can manage my schedule. It’s intense and I would concede that it’s probably pathological in some way. But here is the thing, If I can manage this, anyone can manage training for a 5k (3.1 miles).

 You really have to ask yourself, and be honest, what is important to me? Is surfing the internet for two hours important? How about watching that hour of TV every day? Spending an extra 20 minutes in the shower? Keep a journal about how you spend your time for a week. I am sure there are things you can cut out to make room for running or exercising in some way.

As a single parent, structure is critical to maintaining sanity. I get up at 445 am finish my workouts by 7 am. Get my 13-year-old up and make breakfast. My 16 year old is already up and showered because he leaves at 715 am. I am in my office/court from 8am-5pm. I get home around 530ish make dinner, clean up the house, help with homework, snuggle and watch a TV show with my boys. Bedtime is 9pm.

Multitasking is essential. I try to include my children in as much of my training and racing as possible. I do my strength training with my 16 year old. I watch my 13-year-old play minecraft while I do my workouts. I talk with my kids while I am doing pretty much everything. We sit down to dinner together every night. On my shorter runs, I take my kids with me on their bikes or running next to me.

No procrastination. This is something I learned in law school. I stay on top of all of my responsibilities. I clean up the house a little bit every day. I throw in a load of laundry during the week just to reduce the weekend duties. I keep up with the dishes. I cook extra meals on the weekends when possible.

Many of us need to learn to let things go or “don’t sweat the small stuff.” Sometimes we are hung up on things we think are critical in our life, such as house cleaning and yard work. These things are important, but they are not as critical as we make them out to be. I’m not saying live in a pigpen, so you have more time to play. What I am saying is if you are choosing between scrubbing the kitchen floor for the fourth weekend in a row and the kids want to play a game of Clue. Go play, it’s okay, the floor will be there once the mystery is solved. If you miss a run, don’t panic. You can back on schedule the next day. Don’t double up to make up for a missed workout. Just breathe and let it go.

 Kid issues are, at times, huge and overwhelming. Our children are not always perfect and some really struggle in life. We have to first realize what is in our control and what is not. Our child’s behavior is not within our control nor is our child’s feelings. This is really hard for some people to hear and accept. Our response to our child is within our control. Pre-planning and preventative measures are the best way to deal with difficult behavior. Talk with your child about the plan to deal with difficult behavior while everyone is calm so everyone knows what the expectation is and what the results will be. Other times you have to break things down into pieces and address each piece one or two at a time. Just like with strength training. You focus on a particular weak area at a time. Pick one or two of your child’s most challenging behaviors and really work on those and let the other less significant behaviors, just be. You’ll get to them once you have the others under control. As a beginning runner, you don’t start with the whole 26.2 miles, you take a little piece at a time it is the same when taking on a long term parenting project.

 The unexpected is going to come up, you will have to move things or disregard them entirely. Every situation is different and each child is different. Being able to change your parenting style to your child’s needs is like changing from road shoes to trail shoes.

Strength of body, mind, and heart.

What?! Strength training, you say? I don’t have time for strength training; I’m much too busy running.

Strength training is essential for runners of all distances, not only to improve speed and endurance, but to avoid injury. Twenty to thirty minutes, three days a week, is all it takes. You can do it all at home using your own body weight. No need to travel or pay for a gym membership if you don’t want to. Do it in front of your favorite TV series or while you read spelling words to your kids.

Most running injuries are caused by overuse, muscle imbalances, and your form deteriorating during long runs or races. Increasing your strength reduces injury risk from these three sources.

Overuse injuries are cause by running more miles than your body is ready for. They include things such as shin splints, pulled hip flexors, pulled hamstrings, and the feared stress fracture. By increasing your strength your body will be better prepared for an increase in miles.

Muscle imbalances cause injuries in two different ways, by pulling against the weaker muscle, straining and tearing it and by overuse. The stronger muscle then becomes injured because you are relying on it more than you should. Muscles work in concert with one another, extending and contracting.

Deteriorating form during a race happens as your entire body becomes tired because of the speed and/or distance. Your shoulders droop, your arms cross over your middle more, your head sags, you don’t pick up your feet as high. All these small changes add up and cause stress to muscles, which are called on to make up for those that are too tired to do their job any longer. In other words, you compensate for the weakness. The muscles you incorporate are susceptible to injury because you do not normally rely upon them.

Focusing on overall strength one day a week, hips and ankles one day a week, and your core and gluteus one day a week will round out your training. You can find workouts for these on my Strength Training page.

Strength of heart and mind is necessary if you want to be able to stick with running, as your long-term mode of exercise or even just to finish that marathon. You have to be ready for combat. Boredom, lack of motivation, mental and physical fatigue are going to attack you with all their succulent temptations to stay in bed, sit on the couch, it’s too cold, it’s too hot, the latest episode of (insert favorite TV series) is on, the kids need me, or whatever. There are a million reasons not to get out there and run. You have to be prepared for these and have a strategy to overcome them. You need have backup strategies as well because the first line of defense may crumble to its knees at the sight of the enemy.

I run first thing in the morning. This eliminates the taking time from the kids, who are asleep, along with most other excuses not to run. I remind myself how great I feel after my runs. I love to start the day having accomplished something. I love the quiet of the city during the wee hours of the morning and watching the sun come up over the mountains. In the winter, I enjoy the sparkling snow lining the branches of the trees and the unmarred powder covering the ground. I change my route continuously, so I don’t get bored. If you don’t have a Garmin you can use mapmyrun.com to figure out the distance of a route. I make sure and dress for the weather (we’ll talk about this in a future post). With all the TV recording, Netflix, redbox, amazon, apple TV, options missing your show should not stand in the way.

There are an infinite number of ways to entertain yourself while running. If you are going to use any devise with ear buds, I recommend keeping the volume low enough to hear cars or leaving one ear bud out. Audio books, music, and running partners are all excellent choices. There are itunes apps, which tell you stories as you run, check out Runtastic. The mapmyrun app will tell you distance, time, and split pace in real time. Pearspots.com offers coaching in real time, encouraging you, and inspiring you to keep going. Charityrun, itunes app, will donate money to a specific charity for every mile you run. These are just a few ways to fend off boredom.

The finish line of your goal race is also great motivation. Visualize crossing that finish line with your goal time being called out to you as you beep across or flashing in red numbers next to the finish arch. Feel the weight of the metal being hung around your neck. Hear the cheers and cowbells from race fans and volunteers. Relish in the hugs, kisses, and butt slapping from family and friends. Staying motivated and inspired to run is not an unconquerable foe, but it’s something you have to prepare for and fight against.

As a parent, you watch your children struggle through things as they learn and grow. It’s the most challenging aspect of parenting, at least for me. I don’t want them to be emotionally or physically hurt, but it comes with life. Being able to show them that I have struggled and overcome physical, emotional and mental challenges is just one of the ways my running benefits my children. My training demonstrates to my children the importance of setting goals and working toward them even when it gets tough.

Whatever it takes, just get out there and run!

Spring In My Steps

The transition from the icy gloom of winter to blooming life of spring, energizes and excites me. The rise of the sun before my feet return me  to my front door. The birds welcoming the new day, a new beginning. Spring is when runners of all distances decide which races to run for the year. Many cross a finish line before the summer heat settles upon them.

Salt Lake City Marathon is only two weeks away. An email from Salt Lake Marathon patiently waited for me to finish my long run yesterday morning. The email provided training tips, such as build a base, follow a training calendar, add core training, stretching, and running with friends. A little late don’t you think? Two weeks before the race! seriously. I hope you all have been doing these things long before two weeks ago.

I’ve already run two races this year. The New Year’s Revolution in January which is run on a indoor track . I ran my long run of 22 miles. The Buffalo Run 50 miler in March. So what’s to come? Salt Lake Marathon in two weeks, Salt Flats 100 in three weeks, Wasatch Back Ragnar in June, Red Rock Relay in September, and Pony Express 100 in October.

In this blog, I will be posting about all issues of running from the 5k-100 miles. It will include topics such as, training, nutrition, stretching, strengthening, cross training, and much more. It will all be flavored and marbled with my experiences in life as a single mom, full time attorney, and aspiring writer. My hope is to gather a community of people and inspire them to achieve not just running goals, but life goals too.