HELLOOOO TAPER

Way to go Marathoners!!!! All over Chicago....what is that I hear???? It's the collective sigh of relief....marathon trainees have reached the taper!!!

For any of you who have trained for a half or full marathon, you know what a glorious time they have just entered. No more forcing yourself to get up before work to make it through a 9 miler, no more running regardless of the snow, heat, rain, humidity, you have just seen the light at the end of the tunnel! Really you made it safely, you are mentally and physically prepared for the big day.

Remember the next few weeks to take it easy, run slow ( at or below marathon pace), and don't get hurt or undo all that great training.

Now go relax, have a glass of wine, take a bath (ice if you so choose or can stand) and enjoy the next 3 weeks of easy running.

You made it!!!!!

Run Happy... Dr Misty

Everything hurts when I run!

So this was the week for me...after having 8 great weeks of summer running, making it through 80+ degree temperatures and 90+% humidity...this was the week that I fell apart.

Why this week? I wonder when the temperature was as low as 68 degrees during my morning runs, why did my legs not really want to move and why did everything hurt? My hips, my knees, low back, feet even!!

When this happens we all know as runners or athletes you have 2 choices:

One, sit, be crabby, rest, get over it, move on!

Two, PANIC...analyze every little thing and wonder what caused this and is it a downward spiral?

Well anyone who knows me, knows I was a number 2! So what I came up with is a good way to review your own training and reevaluate.

Last Saturday I ran a 14 mile long run. The longest run, for me, all summer. I felt great!

So that shouldn't be the cause, but maybe its a piece of the puzzle.

Sunday, I followed that long run with a leisurely bike ride...hahaha..that bike ride turned into a 22 mile exploration of a new trail. My legs were screaming by the end of it. OK another piece.

Monday, I went back to my regular regimen...ignoring that long bike ride (BTW..the longest one in 2 years!) ran 5 miles on a super HOT humid trail. OK, OK..maybe a rest day was in order here..now I am seeing it.

We are in the heat of summer and I realize I have not been bringing my water bottle to work. Meaning that during one of the hottest weeks of the year, I maybe drank 8-16 ounces of water ALL DAY. I am totally dehydrated!!

On Thursday during a normal 6 mile run, my knees were aching. Why? My knees almost never hurt! When I got home I really looked at my shoes...I have been saying for weeks I need new ones, but ouch my whole midsole and heel are breaking down. I don't think those shoes (Brooks Ghost, which I am totally in love with, BTW!) had a bit of cushioning left!

So in addition to over training a bit, it also was one of the hottest weeks of the summer, I was totally dehydrated and I desperately needed new shoes. So I am fixing what I can...and yes I am RESTING. Taking today off and cutting back my long weekend run. I am practicing what I preach, LISTEN TO YOUR BODY!!!

Next time I will rest and relax and not over analyze...to be honest...its driving me crazy!

Tips for first time marathoners

In my vast search to find a new training program...I ran across these tips from Hal Higdon regarding first timers.

Tips for First-Timers Hal's lecture for the LaSalle Bank Chicago Marathon Expo By Hal Higdon

With the fall marathon season begun, hundreds of thousands of runners will head to starting lines from New York to Chicago to Honolulu in the next few months, nearly 40 percent of them running their first marathons. Drawing on the expertise of my online bulletin board participants, I gathered the following eight tips to present at my lectures at the LaSalle Bank Chicago Marathon Expo on October 9-10.

1. Skip the Chili Booth: One year at the Expo a long line formed before a booth near mine offering free chili. The lines at Porta-Potties the next day probably were longer too. We all eat pasta Saturday night, but beware what else you eat and drink. And limit time on your feet. Scott Clark of Indianapolis suggests: "The convention floor is tough on the legs. Sightseeing Saturday also might not be a good idea."

2. Plan carefully race day: Arrive early to allow yourself plenty of time to get to the starting line. You will encounter crowds at the toilets, crowds at baggage check, crowds walking to the start at even medium-size marathons. "With all your fears about running 26 miles," warns Mark Felipe of Arlington, Virginia, "the last thing you need is stress over getting to the start on time."

3. Carry Plenty of Clothes: Be prepared for any weather. "Cold" when you wake up in the morning-or even standing on the line-may turn to "hot" by Mile 20. Make your final racing gear decision as close to last minute as possible. "Wear less than you think," advises Kousik Krishnan of Glenview, Illinois. "Bringing throw-away clothes to the line will allow you to stay warm while waiting for the gun."

4. Follow the Right Pace: Position yourself back in the pack, and don't worry if you "lose" a few minutes because of the crowd. Starting slow can work to your advantage. In a survey of experienced marathoners, 78 percent recommended joining a pacing team, if available. "If your pace group falls behind at the start, don't worry," advises Chicago pace leader Amanda Musacchio of Villa Park, Illinois. "Lost time can be made up gradually."

5. Enjoy the Race Spectacle: A marathon contains not only 26 miles of pavement, but also many precious moments. Bands. Balloons. Friends and total strangers cheering. Fellow runners with funny shirts. "Engage the crowd," suggests David R. Fried of White Plains, New York. "Spectators love to support runners who wave." For a first marathon, running a fast time is less important than having a good time.

6. Find Time to Focus: Acting playful has its limits. At some point in the race, raising your hand for one more High-Five drains too much energy. "When you get to the last miles," says Paula Sue Russell of Findlay, Ohio, "think about all the positive things in your life, nothing negative."

7. Smile at the Finish Line: According to MarathonFoto's Gerald Swanson, four times as many runners buy photos at marathons vs. shorter races. Make yours a memorable one. Don't punch your watch until after crossing the chip mat where photos are taken. Regina, Saskatchewan resident Kris Damm of St. Charles, Illinois remembers her mother complaining about her running the marathon. Nevertheless, Proud Mom framed Kris's finish line photo and hung it on the wall.

8. Thank the Volunteers: "If not for the volunteers," suggests Paul Gottschalk of Evanston, "marathons would not be as much fun as they are." Thank also friends and family whose support made your marathon so special. And don't be embarrassed to wear your medal to work the next day. You earned the congratulations you will receive.

You can read more about Mr Higdon and all his fantastic running tips at www.halhigdon.com

Its HOT out there!

Hello fellow runners, walkers, bikers...breaking news...

It's HOT out there...be careful!

Ok just kidding...that would not be not be breaking news unless you have been locked in your house all week...this isn't a shock. But seriously...it is really humid and warm and your body doesn't function well under these conditions. So take a minute and read these tips to help make your workouts safe!

1- Dress appropriately - wear your best moisture wicking fabrics and keep the clothing light, minimal layers.

2- Hydrate, Hydrate, Hydrate - Can't say that one enough. You should be stopping AT LEAST every mile to grab some water. You may want to consider electrolyte replacement, either during the run or right after....you are SWEATING it out! Consider a hydration pack, like a camel-back or a fuel belt.

3- Adjust your pace - on average about a half a minute for every 5 degrees the thermometer goes up. Take it easy on these hot days...you are burning more calories anyway.

4-Grab a buddy- This is not the time to test yourself and get out there alone. A buddy isn't only there in case something happens, but to prevent it from happening. He or She will be the first to tell you...your sweating like a pig, you don't look so good, etc.

5- Run Early- Set your alarm clock for a ridiculously early hour. This weekend we will be starting at 5. Luckily we had April and May to enjoy our Saturday sleep in and now we suck it up and head out early. Being able to get 6 or so miles in at a lower temperature really helps finish those long runs.

6- Find some shade- If you can't go early, consider finding a shadier run. Avoid the direct sun.

7- Consider a phone- Even if you don't usually run with a phone, consider it now. If something does happen you can readily summon help.

8- Know the signs and symptoms of heat stroke- Chills, dizzy or light headed, confused...STOP running...seek a cool space...grab another runner if you don't have a buddy...start drinking if its available...call for help.

Running in the summer can be very enjoyable, but you have to be smart. You don't want a run to turn into a nightmare! Play it safe and hold out for fall!

Safe running..Dr Misty

Prairie Path Foot and Ankle Clinic

www.elmhurstfootdoc.com

Picking a Marathon Training Schedule

IT'S 25 weeks away! The Disney World 2012 Marathon that is. I have no idea which training schedule to pick. I have looked at them all Galloway, Hal Higdon, Runner's World, Women's Running, Nike, our local running club recommendations and many more. They all say "do this"....."don't do that." With the huge amount of information out there...who know which one is right for you. So here is my take:

What category do I fit into?

I am a beginning marathoner, BUT not a beginning runner. With 3 half marathons under my belt and an average of 20-25 miles every week for 3 years, I would hardly say starting with a plan that my first week is 15 miles would be right for me.

How long is too long, or long enough to train properly?

I have 25 weeks. Should I use them all? The plans vary from 16 weeks to 28 weeks. I have settled in the middle with starting August 1st offficially for 23 weeks of training.

How many days a week should I run?

Most plans run beginners 4 days, some 5 days. Galloway believes in 3. I have seen first hand in my practice that most people who come into my office injured are running more than 4 days a week. I personally think if you have been running consistently for awhile there is no need for the extra 2-3 miler days. So my plan is to stay with a 4, seems to have proven safe 1st hand.

Do I need to cross train?

YES!! This will be key in not "over running"...if you are doing something else you enjoy you won't miss running so much. I also feel it makes you a better balanced athlete and that is a whole blog unto itself. I will be cross training 2 days a week (biking, yoga or swimming).

How many rest days?

I hate to say it but it is AGE dependent. The older you are the more time you need off...most likely. I know there are exceptions to this rule! I personally will take 1 rest day every week.

Do I need to strength train?

I do think this helps and I think we all are better runners if we strength train. BUT I do feel its up to each runner. Maybe try a new class..body pump, kettle bell, TRX?

How far do I need to run on my long run?

It's the key to training for a half or full marathon...we all know it! Most marathon programs run you to 20 miles, once or twice. I have seen a few that run you to 26 (most are run/walk programs). I think a 20 or 22 miler.. is sufficient. Don't they say the last 6 miles is all heart anyway???

What should be my longest weekday distance?

This is where I actually have an opinion...and I think the idea of running 9 or 10 during the week is crazy. I think for most of marathon training a 5m-6m-5m approach is just fine during the week. If you were going to bump up that middle run to 7 or 8...probably fine. I see a lot of injuries when runners get to those weeks that are 6m- 9m-6m...because you are adding a 17 or 18 mile run on the weekend too! I'll let you know after my marathon if I am wrong on this as I will not be venturing into those long weekday runs.

So this probably didn't help you choose a training program any more than it helped me! I am actually going to combine a few and basically use the weekday runs from one (Marathoning for mortals), the weekend distances from another(Hal Higdon), but spread it out (like the Galloway program). Hopefully though I shed a little insight into what you should be looking at when evaluating a program.

Happy Training! Dr M

I ran an 8:32 mile...

...no make that 4 miles! Yep that is right good old middle of the packer me ran the Elmhurst Running Club 4 on the 4th in 34:08, averaging a whopping 8:32 per mile!!

For any of you who have run it, you know...its a fast race. I still placed in the middle of the pack, but for me it was a banner run! Frankly I didn't know I had it in me.

So why am I bragging???? Well it just goes to show what persistence can do. Three years ago when I really started running regularly I ran about a 10:20 pace...I thought I would never get faster and had no desire too. During the run portion of my first triathlon with about half mile left to go, someone yelled out kick it into high gear. I realized, sadly, I had no high gear. Only one gear...slow!

But then I began to run with a group and over that first summer I improved my pace, not by speed training...just putting some more miles on my shoes, to the high 9's. I still finished every run exhausted but I was ecstatic!

Over the last 3 years with many miles, some strength training and a little bit of speed work thrown in...I have obviously sped up and maybe learned to actually race.

After reviewing my Garmin my last mile was a 7:57....I think I finally found my kick!

Thanks to the Elmhurst Running Club for putting on such a great race! It really is one of the finest races I have ever run!

How can you not be happy with a PR??

Yesterday I ran the Palos Bank Southwest Half Marathon. Standing at the start line of my first real race of 2011, I knew this would not be a great day for me. There are several reasons...I have had an injury prone spring (IT band and low back strain), I haven't been running all that much (only 3 days a week with no set schedule except to my long weekend runs, which I stuck to diligently), but namely because all week I hadn't treated my body all that well (AKA...lots of easter candy last week).

So I set out on a beautiful morning to run a nice 13 miler with my friend Dana, forgetting it was a race at all. BUT all that changed when we reached the turn around point and midway I was just seconds over an hour and I felt great. I began thinking that just maybe I could break the 2 hour mark. This was my goal last year and I missed it with a PR of 2:03:31 at the Disney Wine and Dine Half Marathon in October 2010. So off I went at about mile 9 I quit talking, turned up the IPOD, and raced the last 4 miles.

I haven't plugged my garmin in yet to see exactly what my pace was the last 4 miles, but I would bet I hovered around the 9 minute mark (pretty fast for me!). When I hit mile 12...checked my watch I knew I had under 9 minutes to do the last 1.1 miles. Unable to do that math in my oxygen depleted, endorphin highed brain....this is where the struggle began. When do you REALLY push it? I decided to keep motoring along until I hit 12.5...then I'd kick it in. And BOY did I...I could see the finish up ahead and as I entered the spectator shoot I sprinted as fast as I could. I remember once reading that if you are feeling depleted at the very end of the race you should visualize a cup of energy and yourself drinking from it. I used every ounce of speed, strength, attitude and guts I had left. I crossed the finish line and hit stop on the Garmin. After grabbing some powerade...I looked down. 2:00:15.

All I could think was 15 seconds...seriously, so close!! I had PR'd by over 3 minutes and all I could focus on were those 15 seconds. How could I NOT be happy with that?

In my Yoga class, one instructor says striving for perfection is a fault. You should strive to be the best you are on that day. I can honestly say on May 1st, 2011...I ran not only the best half marathon I have ever run, but the best half marathon I had in me.

Turns out my official time was 2:00:11 so I know I am inching closer to that 2 hour goal. More importantly...I know some day I will be blogging about a half marathon time that has a 1 in front of it.

Run Happy, Dr Misty

Half Marathon PR 2:00:11

So you signed up for a marathon...now what?!

This is the question I have been asking myself for the last 2 weeks. I have 40 weeks to go until I have to run 26.2 miles and I have been through a ton of emotions from "Holy cow...what was I thinking?" to total excitement! I am sure there are many more to come. But for now what to do?

Its the perfect time for a little GOAL SETTING. If you don't do this...you should! Not only for your running, but also for your work life, your finances, your home, any area you are looking to improve.

So I have decided to block my 40 weeks into mini segments.

The first starts with the SW half marathon on May 1st (or 36 weeks). For now I am taking the next 4 weeks and concentrate on training for this distance. I'd like to match my half PR of 2:03:31 (and another goal of mine is to break 2 hours on the half...but more to come on that).

Unfortunately that doesn't look likely due to a back injury, but I was happily surprised by a GREAT 10 mile run with my friend Dana on Saturday that left me just 9 seconds off my desired pace. So I am choosing to focus on the positive and work my training with just a few long runs to go and then I get to take it a little easier on Saturdays :)

I am working on a second half for later for the early fall to hopefully train and break that 2 hour mark at! I'm open to any recommendations for a great fall half.

My third half will be a big one...yep I am headed west for BIG SUR in November and I am super excited. I have no time goal for this and I won't be racing it as its too close to the marathon. I am going to enjoy the rolling hills and beautiful view of the bay area on my yearly destination half marathon! I find that destination races help keep you interested and excited about your training. So my goal is to keep training and have a great trip!

Then my year will end (or 2012 will begin) with the whole enchilada......the Disney Marathon.

My big goal here is to get to the start line happy and healthy. To do this you can see how all my other goals throughout the year feed into this one. It's going to be one heck of a ride!

So if you have a chance sit down and think about your goals...and write them down. No goal is too small or too big as long as it makes you happy! Remember if you do goal set, you'll have quite a bit to go back, look at, and be proud of.

Run Happy! Dr Misty

My FIRST Marathon!

Tuesday March 15th, I did it! I signed up for the Walt Disney World 2012 Marathon!!

The story starts long before last week...since I really took up running 5 years ago (shortly after the birth of my youngest son), I have always felt the lure of the marathon. I don't know why?! I have trained with many friends through their first marathons, their 10th anniversary marathon, those wanting to break 4 hours and even a few shooting for Boston! I am not sure why the lure is so strong for some runners and not for others...maybe its because part of me thinks your not a "Real Runner" until you've atleast given the whole 26.2 a shot or just that I can't really treat marathoners if I've never "been there myself". Most likely its just that I can't not give it a try...I will always wonder if I could have done it.

So in early January Disney announced the dates for the 2012 marathon weekend...it was the "perfect storm" as a friend of mine would say. My youngest will be in Kindergarten in the fall..giving me extra time to train. My practice is a great point, lots of fantastic employees who can manage all the daily do's so that I can be the doctor. I am healthy and have a great running base being able to just run out on any given day and run 5 miles. But BEST OF ALL the 2012 marathon falls at the very end of my children's Christmas Break...couldn't be more MAGICAL!

Anyway, that night I leaned over to my husband in bed (after carefully weighing all these factors in my head) and said "It's official, I am going to do the Disney Marathon 2012". He laughed and said "When wasn't it official?"

OK, I have been talking about doing a marathon in 2012 for over 3 years and Disney, of course, is my favorite place in the world, so I guess he was right. But now the official announcement has been made and it feels even more official to put it in my blog! A wise man told me "A goal not written down is merely a wish".

I have a few other quarterly and yearly goals which include breaking 2 hours on the 1/2 marathon, running a destination 1/2 marathon, continuing twice weekly core and strength training. But my MAIN running goal for this year

"Train effectively and stay healthy to run

the most magical marathon on earth."

I will keep you posted on my progress and the ups and downs of a first timers marathoning experience! Bring on the Mouse!

Run Happy--Dr McNeill

Happy Valentines Day!

So its true, my husband wants me to run! When I say I need or want to run, he always helps me work it into the day. WHY??? because he knows I don't want to run...I NEED to run, he knows that when I come home I will be happier, calmer, more loving, he knows that it will help keep me healthy for many more years to come! So actually me running is my valentine's gift to him! (He is gonna LOVE that rationale!)

You probably know running is good for your HEART...but did you know...

For every mile you run, your body produces more protection for your arteries and less destruction.

And the American Heart Association Recommends

For most healthy people:

For health benefits to the heart, lungs and circulation, perform any moderate-to-vigorous-intensity aerobic activity for at least 30 minutes on most days of the week at 50–85 percent of your maximum heart rate. You can accumulate 30 minutes in 10 or 15 minute sessions. What's important is to include physical activity as part of a regular routine.

These activities are especially beneficial when done regularly:

• brisk walking, hiking, stair-climbing, aerobic exercise
• jogging, running, bicycling, rowing and swimming
• activities such as soccer and basketball that include continuous running

The training effects of such activities are most apparent at exercise intensities that exceed 50 percent of a person's exercise capacity (maximum heart rate).

Do you have a heart rate monitor? I once read that "Training without a heart rate monitor is like driving a car without a speedometer" I have one...I have never learned to use it. In honor of Valentine's Day I will be reading that manual today.

Enjoy your day today...whatever you are doing...and get in a run!

Let it be your Valentine's Day gift to yourself!

Reasons not to run

So we can all find reasons NOT to run, today these were mine....

-I am still tired from my Friday night birthday celebration...apparently I am not 27 anymore

- I am watching a friends kids this weekend...so my family grew from 4 to 7

- I started the day with Bikram Yoga (90 min/105 degree room...as an aside, you should all try it)

-My husband had some errands to run

-I have to get a Sunday dinner made

-My garmin wasn't charged

-A nap on the couch sounded much better

-I couldn't find my Ipod

-When my garmin did get charged...it couldn't locate satellites

-I had no one to run with

Get it? we all have reasons not to run....but you only need one reason to run.

Just got back from a nice 4 miler because if this doesn't motivate you after the last 2 months of foul weather...I don't know what will...

Its 44 degrees outside!!!!

If you haven't run today...there is still time. Its 4:10...plenty of time before dinner and the sun doesn't set until 5:22 today.

So...why are you still reading this???

Returning to running after an injury

Happy Wednesday! As I wrote in my last blog I have been plagued with an Iliotibial Band issue that has kept me on the sidelines for a few weeks. I am proud to report that after rest, massage and a little icing and anti-inflammatories..I happily returned to running this week.

The question that is the hardest to answer is: How do I return to my regular training program?

There is no universal answer...except...SLOWLY!

But here are some guidelines you can follow:

1-Start with a VERY easy run - My first day back was 1.5 miles at a 9:40 pace...slow and easy is the key

2-Slowly increase that mileage until you are back to your regular training program.

3- Don't run every day...start back every other day. Your body will need rest just as much as it did when you were healing.

4-Prepare for aches and pain -When you go back you will be panicked at every ache, thinking is that (insert injury) coming back? If you have pain that makes you want to stop at any time you should, but new aches and fatigue will be normal.

5-Enjoy the endorphins! You will be shocked how much you LOVE returning to running. They always say "You can't truly enjoy the sunshine without the rain."...well the same is true for running. When you return it will seem that much more wonderful.

So when you are healed (and have the OK from your doctor) take your time but get back out there...slow and steady!

Run Happy --Dr M

Its been a while...

Yep, its been a long while since I blogged. The reason is I have officially taken my longest running absence in over 2 years (since having 3 stress fractures in my foot).

2 weeks ago I was starting out for a nice 8 miler on a Saturday with a friend. About 1/2 mile in I started having pain on the outside of my knee, I stopped and walked for a block, it went away. We started back up and within a block I couldn't RUN ANOTHER STEP.

Turns out it was my Iliotibial Band (ITB) and I had missed the precursor signs of hip and gluteal pain...which I thought were just average aches and pains as I had started p90x and all the strength training that goes along with it.

So what to do when you literally CAN'T run??

1- Go Crazy...everyone in my house and office is feeling the effects of me not running. REALLY!

2-Enjoy it...when you get over the pouting (which took the better part of a week) and realize there is nothing you can do about it, find something you can do. I was given the suggestions of pool running, massage, and yoga. I enjoyed every second of that massage AND booking one in just another week to "be sure we work all the kinks out".

3-Find a new love...OK so its true if you really LOVE running, nothing will ever replace it. I have found however that I really like Bikram Yoga. Its a great way to cross train, burns a TON of calories (almost 1,000) , and its warm. So even next year I think it will be a very nice compliment to my winter running. It also offers the added bonus of stretching muscles that I thought were locked up (ahem...hamstrings are you there?!)

4-Be thankful...for all the runs you did do. It has made me look back on the last few years and realize what a BIG part of my life running has become. I miss it...I miss my running buddies, but I know I will get back to it and them. I am also thankful that for me this injury had near perfect timing...just before a blizzard.

So if you can't run...don't get down. Get some good medical care and rest that injury. You will be back out there before you know it. And maybe like me, you will find something else you love...Like Bikram. (more on that next week!)

Is it really only January 10th???

If your not thinking it, I am. My excitement for running really wanes in January and July. Yep you guessed it...temperature extremes!

A friend used to tease me that I only liked to run between 60 and 68 degrees which is about 11 days in Chicago! Seriously I run more than that...I ran below 20 last winter and even did a 12 miler in a brutal snow/ice storm last February.

As I wait to hit the streets for a quick 5 miler with a good friend this morning I have some good news....the days are getting longer. In the next 2 weeks we will gain over 30 minutes of daylight to our days, by January 31st the sun will be rising at 7:04 and setting at 5:37.

Now if that isn't enough to get you out for a run today...try these tips:

LET IT BE ABOUT YOU! - the only reason I get out there most days is because its me time. No one can bother me. No one needs juice or help finding their socks. The phone can ring, but I won't answer it (unless its the ER).

RUN IN THE SUNLIGHT- I am typically a 5 am'er. I get up, out of bed, hit the trail before my mind can convince my body otherwise. Lately I have been running later today I am getting my mileage in just after the kids are off to school but before I start seeing patients. I see that sun high in the sky and have forgotten all about the cold!

MEET UP WITH A FRIEND- Today the reason I am running...I haven't seen my friend Dana in over a week. We missed our Saturday AM run because it was -6 degrees...just not safe in my opinion. But today there will be some talk about upcoming races, our weekends and certainly our movie night coming up...and that is enough to make me get out there.

CHANGE YOUR ROUTE- One of the things I love most about winter running is getting off the Prairie Path. We run the streets mostly, but even got out to the Morton Arboreteum (which by the way was one of the most beautiful runs ever) We mix it up...in fact today, I have no idea where we are going.

ENJOY THE LOWER MILEAGE- Unless you are one of those people who is training for a spring race, you can dial it back. Run less days, less mileage and ENJOY every minute of it!

Don't worry if you keep up a good base and mix in some cross training (indoors of course where it is warmer) your running won't suffer all that much.

THAT CUP OF COFFEE TASTES EVEN BETTER- Enough said!

Hang in there...whatever your doing this winter enjoy it. I'll see you on the path in the spring!

Don't forget... Run Happy!