Tag Archives: exercise

Hello DOMS.

DOMS = delayed onset muscle soreness = excruciating pain = walking like a duck = not being able to sit in chairs in under 6 seconds = not wanting to laugh because of abdomen pain = unable to walk up/down stairs….

shall I go on?

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I have a major case of the 48 hour DOMS setting in right about now. If you have worked out before, and have been sore the next day, that is DOMS: delayed onset muscle soreness.

Yesterday (the day after the race) was bad, but today is worse.

DOMS is caused from microtears in the muscle fibers that occur because of prolonged exercise.  Most of the time, DOMS is caused from eccentric activities.  Eccentric means that the muscle is going to be lengthening…. think: when you squat, your quadriceps muscle group is lengthening and when you run, well, it’s all lengthening at certain points.

As I stated in my earlier post, I did not train very well for my half marathon… which is a huge reason why I am suffering the way that I am! You can also prevent (or decrease) DOMS from stretching prior to exercising, hydration, and proper nutrition.

My plan for now….ride out the storm.  Stretch when possible (not to the point of pain!), drink lots of water, avoid eating the brownies, and stare at my finishing medal.

***If you have had symptoms of DOMS (pain, swelling, stiffness, etc.) for more than 3-5 days, you should probably seek medical attention as there may be an underlying injury.  The line between soreness and injury can often be a fine one – which is why there are people out there to help!

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Alright – I’m about to go sit in a car for an hour and drive to class. Then attempt to waddle up 3 flights of stairs.  Hopefully your day is less painful than mine! 🙂 

((This information came from my own athletic training educated mind and I also found this handy resource from the American College of Sports Medicine))

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Half #2 in the books.

I haven’t blogged in 21 days.  To those of you who read this, I’m really sorry.

Truth is, I am really embarrassed about the (lack) of training that I did to prepare for this half marathon.  Here I have been, writing all these posts about how motivated I am and dedicated to fitness and continually striving to live a healthy life…. and I just didn’t follow through.

I admitted this in my last post, my training has been awful.  In fact, here is picture evidence of how terrible my training has been….

Sorry about the bad picture quality!
Sorry about the bad picture quality! Notice all the areas that have no writing? That’s because they weren’t completed.

Embarrassing, right?   

But heading into the race, I knew my training was terrible and I knew I was very unprepared.  So my goal went from running the race in under 2:15 to running the race to finish.

Man, did that make things so much easier.  In fact, my friend Lindsey and I actually had fun. Can you believe it? FUN….running a half marathon…. Never, ever, ever in my life did I think I would say that.  We talked wayyyyy more than we did our last half, we joked around, we sang “The Fox” song, we people watched….Additionally, we walked.  Much more than we did last time.  Mostly because there was an incredible amount of hills.

We ran the Brooksie Way Half Marathon in Rochester, Michigan.  When we signed up for the race, we heard it was pretty hilly, to which I thought “psh, I can handle hills”.  It wasn’t until about a week ago that I actually looked at the elevation page on the website.  Whoops.  Apparently “hill training Monday” (which as you can see above really didn’t happen…) wasn’t going to be enough for this race.  What’s that phrase? What doesn’t kill you makes you stronger? Right? Ha.

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I felt the race was pretty good.  It did seem a little disorganized, parking was a little chaotic (I don’t know why people don’t just get there earlier), one of the dirt roads was very wavy and bumpy, and I wish there was a little bit more rah! rah! along the course… BUT I appreciated the change of scenery (from downtown to suburbia to trails), the change of running surface, and I did appreciate the hills, despite my lack of preparation.

I finished my 2nd half marathon in:

ResultsThis was 11 minutes worse than my last race…. but I am totally okay with that. Obviously there is a bit of disappointment that I wasn’t able to beat my last race time (human nature) but given my lack of preparation and especially my lack of preparation for the hills… I’d say 11 minutes ain’t so bad.

I learned a lot this race, isn’t that what is most important? I learned that:

  • Training is really important, but sometimes it’s okay to let life get in the way. PRs don’t always need to be obtained.
  • Hills aren’t something to be messed with.
  • The race was so much more enjoyable when my nervousness was gone and I was able to relax, enjoy, and appreciate my run.
  • I think races are incredibly inspiring.  If you run a race and aren’t inspired, you aren’t taking it all in.
  • Friends are important.  I wouldn’t have been able to finish when I did, with a smile on my face, if it wasn’t for my friend, Lindsey.
  • I can do this. I did do this.

There is so much about running that needs to be put in perspective. While September is over, it marks the year mark of my running journey.  That’s it – 1 year.  In 1 year, I have run three 5ks, a 4miler, and two half marathons. Seriously? That’s incredible.  When training for this half, I came home from a run and told M “The run sucked, I only got 5 miles in and I had planned for 6”.  And then I stopped and thought… “I just ran 5 miles.  A year ago, I never could have even imagined running 5 miles.”  Running truly is an amazing sport.

Now, with this 2nd marathon under my belt, I plan to take the next two weeks few days and recover (meaning I need to be able to move fully as I am so incredibly sore and suffering through a bit of a knee injury I haven’t blogged about).  I might take a little time off training for a big race and just focus more on exercising for the health of it.  We’ll see though, I can be talked into just about anything.  Because I know I can do it.

Thanks for listening to me – my journey is continuing and I can’t wait to see where all I go.  With school madness in session, I hope to be blogging a bit more and sharing my life.

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Today’s running lesson…

I’m 3 weeks into half marathon training…I’m not very good about actually sticking to the plan, and I have a great tendency to adjust as the week moves forward. But, the good thing (possibly) is that I created the program, so I should be able to adjust it as needed, right?

Well this weekend we headed to my mom’s house for family weekend so instead of following the plan and running my 5 miles on Saturday and cross training on Sunday, I slept, drank coffee while holding my niece, and enjoyed delicious un-healthy food with my family. And I’m totally okay with that decision.

This is what it’s all about:

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BUT….I went to run my 5 today and learned a little bit.  Because I am out of school right now, I really get my runs in whenever I can, they usually happen during the afternoon.  Well, after not working out all weekend, drinking less water than I should have, and not eating well…I felt it.

About 2 miles into my run, I got a wicked bad calf cramp that stopped me in my tracks and then affected me the rest of the way.  If When I run in the afternoons, I need to be better about eating breakfast, a light lunch, and water. Today was definitely not one of those days. 

But, I got the run in and that’s what matters. 

Questions of the day:

 – Any advice for mid-day running?

 – Do you have a routine for getting your workout in? 

 

Rest is for the weak.

Well, not really.

Today is a rest day for me, I always get very antsy on these days.

Because of all the wedding posts, I haven’t been able to really get into talking about how I started training this week for my next half marathon! And yes, I am crazy.

You might remember my recap from my first half marathon on May 5, 2013.  My friend Lindsey and I ran the Borgess Half Marathon in Kalamazoo, Michigan.  We finished the race in 2:24 with the goal of 2:30 in mind.  Gotta love beating your goal!

We signed up for the race initially as kind of a “let’s cross this off the bucket list” kinda thing.  We finished the race thinking we were going to sign up for another (after we were able to catch our breath, avoid calf cramping, and speak).  And here we are. 

Sowa and I

Lindsey got me one of the best wedding presents, ever. She signed me up for the race! We had been talking about it for weeks, but with the madness of the wedding, I just didn’t get around to signing up. So, she forced me to do it.  We are going to be doing the Brooksie Half Marathon on September 29, 2013.  My goal is to be able to run this half in under 2:10.  I think it’s realistic to try to shave off 5 minutes – especially since it’s a fall half and I think the training will be MUCH different! I’m gonna try to stay of the treadmill as much as possible – hopefully it doesn’t snow this summer, but who knows, it’s Indiana.

A major problem in the training is that we are going to be on our honeymoon for a good chunk of it.  So, that’s special.

Monday started our training plan.  I constructed the training plan out of 5-6 different plans that I have researched and tried to tailor it to fit both of our needs and our time demands.  We are going with a 10 week training plan this time around (last time we followed the Hal Higdon Novice training program).  I wanted to incorporate some hill workouts, some lifting, and adequate rest days.

half marathon training program

As you can see from the plan, there are a few stars 🙂 Monday’s 3 mile runs also need to incorporate a hill workout.  Sunday is either for cross training, lifting, and/or rest. I learned last race how incredibly important it is to listen to your body.  If your body needs a rest day, take it. 

Hopefully this training program works…. I am educated, I am smart. But if it doesn’t get us prepared, it’s all on me. Eeeekkk!!

Get your sweat in this weekend and don’t forget to have some fun! 

Sunday workout

I got up this morning thinking, “man, I really need to get my workout in”.

Instead I started the day out with homework (and Monsters, Inc.) and swiftly lost motivation to work out.  So, I decided I’d take the dogs for a walk.  It’s a beautiful day, mid-70’s, and we haven’t been on a walk in a while.

Admittedly, we have not been all that great about teaching our 7 month old Stella how to go on walks.  I’ve tried, and failed many times.  So, we just don’t do it.  I usually resort to taking them to the dog park to run around… completely opposite of what I want her to do on the leash, but still so good for the both of them.

So today, I started with taking Stella (the aussie) out for a few laps around the block to get her a little tired before I brought out Tinsley (the chug).  We got some water, harnessed up Tins and off we went! I tried to keep it pretty close to our house as I know Stella’s inability to walk on a leash.  We live pretty close to a city building and voila! I found a set of stairs that would be great for a workout!

The pups and I did 10 runs up and down the stairs, stopping for water halfway (for them, not me). I definitely worked up a sweat!

Then we moved over to the park right by our house… there’s an awesome bridge that goes over a pretty wide river that I frequently use to end my workouts as an added challenge.  Well, I decided that we rocked the stairs so well, we might as well do 10 runs up the bridge!

Lesson of the day: It’s always important to wear a really good sports bra when you’re taking your dogs for a walk – you never know what kind of workout can be inspired. 🙂 

2013-06-16 11.50.01Me and my running buddies… best picture I could get of us post-run…all they wanted was water.

Hotel Room Workout

Good afternoon! 

I hope that everyone is looking forward to enjoying a fun, relaxing weekend filled with family and remembrance for all of those who have given their lives to fight for our country.

I am spending this weekend in Missouri with my family. My dad’s family is originally from Missouri and my aunt still resides here.  She is gracious enough to host a shower for Mike and I this weekend – we have about 35 family members joining us this today to celebrate our upcoming marriage (35 days, holy crap). Some of the family members will be able to join us for the wedding and others aren’t going to be able to make the trip.  So it’s a very special day for us today – I couldn’t be happier to be here with my family today.

BUT, a 10 hour trip means a weekend stay in a hotel. And yes, I’m still sweating for the dress so I need to make sure I get my workouts in.  The hotel here is awesome, but the fitness center, not so awesome. So, I loaded up my Nike Training App on my phone (I have explored it before, but never done the workout)

I selected Body Flexor – It was a 30 minute full(ish) body workout. 

It was a pretty darn good workout – I got a good sweat in and my legs were a trembling. It wasn’t as good as it would be if I was at home in the gym, but it was still something! When I get my sweat on tomorrow, I’ll be sure to add in a few more things to keep my heart rate up! 

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Have you ever done any of the workouts on the Nike Training App? Any recommendations for other ones? 

 

Half Marathon Recap

Cinco de Mayo 2013 marked an awesome day…. I completed my first half marathon.

I’ve talked about the race many, many times and as I sit here and write this, 15 days later, I still can’t believe I did it!!! I was incredibly nervous (but ready) and I knew that I worked really hard to follow my training plan.

My friend Lindsey and I have been planning to run this race since September 2012; however, neither one of us could remember why we actually decided to do it.

Here’s a little photo montage of our weekend in Kalamazoo — I am now officially a half-marathoner. 🙂

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After exploring around the check-in venue, trying to find where to get our bibs, and (of course) purchasing our 13.1 car magnets, we stopped to snag a picture to show we were actually there! 🙂

Our “pre-game” meal didn’t turn out as planned as we wanted to go to a specific restaurant, not factoring in the other 3,000 people there for the race as well as proms and typical Saturday traffic.  So we ended up at Monaco Bay, a piano bar.  We got decent food (no pasta), had a pre-race celebratory beer, and prepared to be the DDs for our trusty fans.

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We went to the Kalamazoo Beer Exchange next – where Matt and Stange enjoyed “playing the market” and drinking fantastic beers. Lindsey and I decided to get in our carb load with this delicious bread pudding. I mean, why not? We’ve been training for way too long…

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And yes, we are broke and paid the waitress with those quarters. Don’t judge.

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I mean, this didn’t make us crap our pants or anything – I thought it was a good idea to have a countdown app on my phone, until 24 hours before the race and it just kept reminding me non-stop…. ummm helllloooo of course I know there’s a race coming!!!

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Besides for watching Stange and Matt get really excited at the prices of beers, this young gem was our other form of (sober) entertainment.  Who brings their young kid to the bar to play his handheld video game while hogging the pool table??? People these days…. 😉

Okay, but seriously, I’ll start talking about the actual race now. 

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Ahhhhh…. nice early morning shot. We didn’t sleep so hot the night before – probably because we jammed 4 people into a 2 person room.

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Saturday night, Lindsey was saying that the final .1 was going to be the killer and that she was just gonna stop at the 13 mile mark. Lucky for us, we parked right by the 13 sign and of course, she just decided to sit and refuse to move further.

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Ahhhh walking up to the start/finish line. How cool!

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Couldn’t wait to get the rest of the day done and over with so I could come back and see this side of the sign.

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Straight cheesing.

I wore Remedy (white), size large, calf compression running socks.  These made a WORLD of difference.  I didn’t do much training with them because I made kind of a last minute decision to buy them.  I am so incredibly happy I did.  I get chronic calf pain and shin splints from an old fracture of my tibia.  I also wore a heel cup in my right shoe as I know I have a leg length discrepancy because of the fracture.

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Yes, we were nervous.

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Let’s just say our 2.5 hour block of people was a littttttle far away from the start/finish line.

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Thumbs up?

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Double thumbs up? I’m pretty sure my knees were shaking non-stop at this point. At least I was representing my SoleMate shirt. Was so happy to be running for Girls on the Run.
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Of we go! This is the only picture I took out on the course.  If you look towards the middle/left side of the picture, you can see a white tent on top of a building…. that is where we are getting married!!! We ran right by it. I won’t lie, I cried. I especially cried because my iPod decided to play Bruno Mars “Marry You” as I was running up to it. I wish I had planned that. haha

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So, here’s the thing.  I thought that Linds was going to fly past me and that I was going to be running the race on my own, which I was totally cool with.  However, we decided in the beginning that we were going to run together.  We got each other through the race. The first half of the race was tough for me. The second half of the race was tough for her.  We pushed each other straight through.  I couldn’t have done it without her.

As we were running past that final 13 mile mark, I told Linds we were going to stick together til the end. If you can’t tell by the picture above, I didn’t hold true to my thought.  I got too caught up in the moment and pushed myself. In all honesty, I turned the corner and saw 2:46 on the sign and I was SO PISSED at myself for not even being close to the 2:30 that I wanted to be under… so I booked it. ((I was looking at the marathon time, not the half time – they left 20 minutes before us, I found that out after the fact))

Sowa and I

Immediately after.  Yes, I took advantage of the chocolate milk, water, Gatorade, banana, orange slice… And yes, I cried when I hit the finish line.  I had it all planned out that I was going to throw both arms up in the air like Rocky… instead, all I could do was one.  There is a really good professional picture of it, but I didn’t wanna post the picture.

One of the coolest things about crossing the finish lines here is that the announcer said each one of our names as we crossed the finish line. It was a really nice, personal touch and it made me feel really special.  I’ve always done smaller races, so I don’t know if this is typical of big races, but it was awesome!

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I wish I could fully express how awesome I felt at this point in time.  I called Mike right away (he had to work so couldn’t come, but was tracking me as I went) and called my mom.  Then stretched, a tiny bit. Not enough.
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Los Tres Amigos…. Stange came out to watch us race.  The coolest thing about the iPhone is group texting. The three of us have been group texting since September and she has been involved in many, many, many texts, complaints, and rants about our training.

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Apparently my calf sleeves made my legs look like transformers…. And you’ll see the blisters on the back of my heel. That’s all I had! I felt pretty good about that. But definitely need to retire the shoes I wore after this race.

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Post-race celebration at Applebees.  I got delicious fajitas and a Bud Light in honor of my dad. resultsFINAL RESULTS! Came in under 2:30, which is exactly what I wanted!!! Couldn’t believe it!

Lessons Learned:

  1. Showing up early really does make a difference – I have a tendency to show up right before the other races I have done and then I am always waiting in line for the disgusting portapotties 3 minutes before the race starts.
  2. Water, water, water, water….. especially when it ended up being 73 degrees on race day and I had been training in controlled environments at the gym or in the snow.
  3. I found it important that the night before we didn’t just sit in the hotel room – we were out and about keeping busy and not thinking about the race. This was huge for my mental game.
  4. I need to become mentally stronger … I don’t have any idea why the beginning of the race was so tough for me, but it was.
  5. WALKING IS OKAY! I knew that I was going to need to stop and walk some, and we did, and it was totally fine. I did not feel like we failed – I was honest with myself and planned it into my mind.
  6. EMBRACE THE COURSE. The people along the course were phenomenal.  I made a point to thank people, slap hands, laugh at the signs, cry when I was inspired, say hi to the little kids…. isn’t that what it’s about? The community support was amazing and I was incredibly inspired through the whole thing.
  7. I tried to keep cheering on the people around me, and they were there when I stopped towards the end and I needed it too… we all did it together.
  8. Energy along the course is essential.  I brought 2 Gu packs with me (Vanilla and Strawberry), I used both, and probably one more that was given to me from some volunteers along the course. I needed it and it took a while to kick in and help boost, but it really did make a difference.
  9. Outfit.  I did a lot of thinking about my outfit.  Because I was a Girls on the Run SoleMate, I had a shirt to wear to represent.  But, I knew it was going to be hot out, so I wore a tank top under.  I took the shirt off at about mile 4 and threw it back on at mile 12 so I could finish the race representing.  I wore shorts that I have run in a ton of times – they had pockets so it was easy for me to store my Gu and chapstick.
  10. I need to find a better place to store my iPod.  I HATE the arm sleeve holders so I didn’t wear mine.  I shoved it into my sports bra (which I usually do when I’m running) and the pictures look REDIC. So, I probably need to work on that. Any ideas?
  11. Motivation. I needed all the motivation I could get. I thought about my family. I dedicated the last few miles to a different person in my family. I ran for Girls on the Run – I thought about them often. I ran for ME.
  12. I am an inspiration.  I did something that many have done but many more have not.  I tried to do everything in my power to celebrate my accomplishment.  I have always hated running. Hated it.  I have grown to enjoy the pain, enjoy the time to myself, and celebrate my little successes.  It truly is an incredibly feeling.
  13. I wish I could fully express how sore I was. For 4 days I could barely move, sit to pee, sleep, get in and out of the car… I wish I would have stretched more, refueled better…. But, I will (hopefully) learn for next time!

Also – we drank the Kool-Aid… We are signing up for another race in Metro-Detroit for the fall. More information to come soon 🙂

Thank you for taking the time to read this, for all the love and support, and for those who said a few prayers.  I am so proud of myself for accomplishing this goal and I cant’ wait to see what happens next. 

I am a proud half-marathoner. 

Anticipation? Excitement? Nervousness? I really have no clue.

Back on October 28, 2012 I mentioned for the first time that I was thinking about running a half marathon.

Well, the time is here, on Sunday (Cinco de Mayo!) I will be running my very first half marathon.

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As I sit here and write this post, I have absolutely no idea how I am feeling about it.  Every now and then I get butterflies (probably more or less just the feeling of having to pee from drinking so much water).  Then when I look up stuff about the course or just think about it, I get pretty excited.  In all honesty, I just want Sunday to be over with.

I started my training on February 10, 2013 and it’s been really fun to write this post and look back and re-read through what I have discussed throughout this journey.  I will admit that I have taken quite the hiatus from blogging because of the craziness of the end of my school year, but there have been so many ups and downs about this training that I haven’t discussed.  I have been following the Hal Higdon Novice 2 Half Marathon training program  and I have really appreciated how it is set up.  I feel as though I have been able to schedule my runs in accordingly and that it has fit in really well with my life.

I know, sexy pants, you're jealous :)

On the other hand, I have taken it quite easy the last two weeks and I’m not sure if it’s a good thing or a bad thing.  In the middle of the training, I got sick and took off 2 weeks from running and as I tried to get back into it, I found myself beating myself up for not meeting my goals.  Until one day, week 9 of my training, I set out to run a 10k on my own and ended up getting the whole 13.1 in.  I needed it, I needed to know I could do it.  However – I didn’t prepare my body well enough for it.  I drank the night before (and probably the few nights before), didn’t drink enough water, had a HUGE breakfast, and didn’t plan out for energy along the way. But, I did it. and it was EXACTLY what I needed.

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Since that point in time, I have been getting in light runs, resting up my shins, and continuing to gain inspiration from the girls I coach through Girls on the Run.  I have been reading much more than I probably should about preparing for a half, one word mantras, etc.  There is so much of me that is questioning why I am actually running this race.  Why did I even sign up for it in the first place? I’ve been thinking long and hard about this I’ve concluded that,

Number 1: I am running this race for me.  I have never been a runner, ever.  But I have grown to enjoy the challenge, the time to myself, the rush afterwards, and the routine.  I know I don’t run fast, but that’s not what it’s about.  It’s about completing, it’s about finishing what I set out to do.  I am running for me. 

I can do this. I will do this.

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Wouldn't be a good wrap-up if I didn't include a red face picture!

I am a warrior! :)

My face is ALWAYS so red!

Number 2: I am running this race for my Girls on the Run.  I recently became a coach and involved in this organization and I couldn’t be happier to be associated with it.  The girls I work with every week are an inspiration.  Some of the girls love to run and are very self-confident.  Then there are those who are like me when I was younger.  A little bigger (embarrassed about it), athletic (but not as good as everyone else), and dedicated.  I am running for all of these girls – I want to be an inspiration and I want to show them you can do whatever you set your mind to.  On Sunday, I am running the race as a SoleMate and have raised money for the Girls on the Run organization to allow the opportunity for more girls to be a part of this program. (If you’d like to donate to my cause, click here). I am running for the Girls on the Run. 

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Number 3: I am running for my fiance.  Sounds weird, right?  Mike has supported me through this entire journey.  This training has allowed me the opportunity to get in shape for my wedding and help take my mind of the stress of wedding planning and school.  Mike has pushed me to do my runs, supported me when I’ve gotten back (beat red, sweating, and barely talking), and expressed how proud he is of me.  He is my rock. I am running for Mike, my husband in 57 days. 

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Number 4: I am running for my dad.  As I’ve talked about before my dad passed away suddenly almost 11 years ago from an accident at work.  My dad was always so encouraging of my involvement in athletics and supported me through and through.  He was my biggest fan, even when I wasn’t the best/fastest/most skilled at what I was doing.  He taught me to breathe like I pregnant lady giving birth because my face would get so red. He inspired me to be the best.  I know that if he were here, he would have encouraged me throughout this entire journey.  I know he’ll be there with me for the entire 13.1 miles and he’ll help me get through.  I am running for my dad. 

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I am running – isn’t that all that matters? 

I’ve talked about my one word mantra a few times but haven’t shared it.  Well, here it is…. batshitcrazy.  One word, right? Well, this is bat shit crazy.  Running 13.1 miles is bat shit crazy.  I am sure I will be saying this over and over and over again in my head as I complete each mile.

If you have any advice for me for Sunday, I would love to hear it.  I want to make sure I am doing all the right things and want to be as prepared as possible.  I have been drinking a TON of water, eating healthy, stopped drinking alcohol, been trying to get sleep (unsuccessfully), planning out my outfit and my energy sources.  Additionally, I will be going up on Saturday and spending the night before the race so I don’t have to drive up on Sunday.  I plan to get there very early (I’m not usually good at this, at all – I’m usually the one still standing in line to pee 3 minutes before the race starts).

I’d love to hear any thoughts you have.

Thanks for reading about my little journey – can’t wait to update once it is over. 

Please keep me in your prayers!