Boise Trails Challenge: Gaining Elevation & Insight

Who’s In?

Back in early June, during a Zoom core session with my running team, the Boise Betties, our coach posed a question. Who was participating in the Boise Summit Series and/or the Boise Trails Challenge? Newish to Idaho I was unfamiliar with both. Upon learning the Summit Series is about racing certain uphill trails/route, I opted out—too intimidated. However, the Boise Trails Challenge intrigued me—participants are given one month to run as many of the 168.72 miles of designated trails and trail segments as possible. A finisher would cover that distance, plus all the other miles that don’t count in getting to segments or doing out and backs when loop routes don’t work. One can enter in the mountain bike, biking and running, or running only categories.

About two days after the Boise Trails Challenge (BTC) started, I decided to sign up. I needed something to focus on, a challenge or a goal to put some energy into after a month+ of floating through maintaining a base.  Not knowing when or if I would transition into any kind of training for a particular race. The BTC seemed liked a perfect way to honor my current state of running more trails with less focus on pace. And to challenge the hell out of myself.

Getting Stronger, Going Longer
Crossing a creek on Peggy’s Trail

When I started the BTC, I dabbled in familiar trails closer to my house. As time when on, I ventured into newer areas and onto trails I had hiked but never run. Jeremy joined me on some runs, but many were solo or just me and our pup Bailey. Soon enough, each week and night I found myself planning routes, how to maximize segments that counted, how to deal with annoying segments that didn’t fit into rational loop routes. Gosh I love planning; this hit my sweet spot.

I observed I was doing longer runs, increasing my weekly mileage without feeling a negative physical impact. The way most routes worked I was running between 6.5-9 miles. At first, I thought I might stay away from some of the segments that had a direction requirement, e.g. you had to run them uphill (like you couldn’t drive up a road, park, run down, and get credit). Then, I joined a few of my Betties teammates for a “workout” up Hard Guy. It figuratively kicked my ass and literally destroyed my legs. But it was fun, and in that 12+ miles I proved that I COULD do it.

With that, I decided I would attempt a few other uphill routes gaining 2,000-3,000 feet in elevation; Sweet Connie and Shingle Creek. At a snail’s pace, I did them. Shingle Creek to Dry Creek loop was my longest trail run yet at over 14 miles. I also decided about two weeks out, to try to make it to 50% completion. I could feel my legs getting stronger and ascents getting easier for the first time since we moved to Boise two years ago.

Elevation and Insights Gained

At 4pm on July 20th when the Challenge ended, I emerged with 84.66 miles and 50.18% complete, thousands of feet in elevation gain, one tumble and a sprinkling of trail rash, a new hydration vest, some serious internal fortitude and physical strength, and a renewed belief in myself that I can push myself a do hard things.

The two biggest insights I gained from this experience:

  1. Consider whether your assumption about yourself is rooted in reason or fear, then, challenge it. The safer bet tends to be to underestimate ourselves, like we can avoid disappointment if we don’t set expectations, or allow those expectations to build and grow as we do. For no reason at all other than fear and the unknown, I had assumed that my legs couldn’t handle multiple, consecutive days on the trails. Then, I did it. And my legs were fine. In fact, they felt good because internal newsflash, the terrain is softer. Then I did it multiple weeks in a row. Assumption challenged and shattered.
  2. Sometimes we get comfortable with familiar discomfort, but the real growth happens with unfamiliar discomfort. A few pro runners I admire have said, “Get comfortable with the uncomfortable.” I realized that was something I was better about when I was younger. But, over the years I found myself less often saying, “Yeah, maybe I could do that,” and more often saying, “I’ve done that, so I could do it again.” That meant less growth and adaptation physically and mentally. But intentionally challenging our bodies and minds (because running uphill for miles is as mental as it is physical) we remember what is so beautiful about the human spirit. We find inspiration, hope, and passion we can lean on it in tough times, or lend it to others in need. We can take that lesson to avoid complacency and apply it other challenges and growth, emotionally, intellectually, and so on.
What’s Next
Finishing Sweet Connie to Stack Rock Connector

I’m carrying those insights with me and will apply them as I embark on other challenges, whatever they may be. If the Berlin Marathon happens in 2021, I probably won’t do the trails challenge because training will start in June. If it doesn’t happen though, I’ll probably be back out there and going for 60-70% completion. And maybe, I’ll do that darn Lucky Peak ascent.

P.S. Shout out to the participants who completed the ENTIRE Challenge on foot, including our Boise Betties coach Gretchen. And a few Betties who worked on the Trails Challenge while simultaneously completing the Summit Series!

 

Ooey Gooey Lockdown Brownies

The great and wise Tommy Lee once posted on Instagram, “This lockdown got people thinking they are chefs, bakers, gym instructors etc…like we are watching lockdown got talent.” Well Tommy, you’re damn right. We’ve got time on our hands and our minds are restless, and I have been trying random recipes I find on Instagram. I can’t remember the last time I made brownies, but I saw a post from No Bread about her gluten free brownies, and decided I needed to make some lockdown brownies. I’m not gluten free but they looked so damn good and my mom has always raved about baking with almond flour.

Instagram vs Reality

I tried following her recipe exactly the first time I made them and mine did not turn out like the photos. From No Bread or her followers who posted and shared their version. I actually ended up with some sort of glob of goo that we had to spoon out of the pan and couldn’t hold it’s shape. After re-reading the recipe I confirmed I followed it except I used regular sugar instead of coconut sugar because I’ve done research and they aren’t really much different. I was quite mystified as I pride myself on being able to follow a recipe, especially for baked goods. Close friends know my annual Christmas cookie baking spree a la Betty Crocker Cookbook and the back of the M’n’Ms bag.

So I decided I had to redeem myself, but by tweaking the recipe in a way that should yield something more resembling a brownie. You can see the original recipe here. I may never know why I failed, but anyway I made modified brownies five times. FIVE TIMES to get them they way I wanted. First time I reduced the sugar, increased the baking soda, actually measured out the salt, and to give it more substance added 2 tablespoons of ground chia/flax. And baked them five minutes longer. Fiber Power brownies! They turned out pretty good! Then I decided to try a Protein Power version and subbed the flax for protein powder. But these turned out too cakey, like straight up cake, not brownies.

Back to the Mixing Bowl

So I had to make sure the first flax version wasn’t a fluke and reduced the baking soda to an itsy bitsy 1/8 teaspoon because that’s what would have made them rise too much. I also removed the parchment paper and went with cooking spray because that ish is annoying and I’ve never used it for brownies. And they turned out perfectly! A recipe I am ready to share 🙂 Then, with Protein Power brownies round two, I got downright daring and removed all baking soda (which is actually common in brownies recipes). And they are even MORE dense and FUDGY. Nothing like a classic Duncan Hines boxed brownie, but pretty darn good. So, like most online recipes where you’re like stop babbling and just give me the damn ingredients and instructions, I am finally getting to that!

Ooey Gooey Fiber Power Lockdown Brownies

Ingredients

Dry

  • 1/2 cup almond flour
  • Heaping 1/4 cup cocoa Powder
  • 3/4 cup sugar
  • 1/8 teaspoon baking soda
  • 1/4 teaspoon salt
  • 2 tablespoons ground flax (or flax/chia mix like I had)
  • Chocolate chips

Wet

  • 1/4 cup melted coconut oil (I’m convinced this is what makes them special. I LOVE coconut oil and the flavor it adds)
  • 1/4 cup almond milk
  • 1 teaspoon vanilla
  • 2 eggs
Instructions
  • Grab a 9×9 brownie pan and Preheat oven to 350 degrees F
  • Combine dry ingredients, except chocolate chips, in large bowl
  • Beat eggs in small bowl then add remaining wet ingredients and combine
  • Pour wet ingredients into dry and whisk into batter
  • Add a handful of chocolate chips and fold in. Whatever floats your boat if you want a little less or a little more.
  • Spray down/Grease the pan and pour in batter using spatula
  • Sprinkle additional chocolate chips on top and pop in the oven for 30 minutes
  • Knife inserted should come out clean, if not go for a few more minutes
  • Allow brownies to cool completely, cut (9 pieces if you like them big, 12 if you like them smaller)
  • Enjoy!
Fiber Power Version!

Ooey Gooey Dense Protein Power Lockdown Brownies

Do literally everything the same, but sub 2 tablespoons of protein powder for the ground flax and REMOVE baking soda.

So fudgy! Protein Power version

If you try the lockdown brownies, let me know what you think! p.s. you can use chocolate chips, chunks, or pieces. These are Trader Joe’s chocolate chunks. I used Ghirardelli large chocolate chips the first time and would probably recommend regular size or mini if you go with chocolate chips!

And Then There Were No Races

I planned to write this post on Monday, April 20th. I planned to give an update on my races and training and then tell you how at least I still had Berlin—how my coach and I had adjusted my training each time a race got canceled and were at the point that I would just base build until Berlin training started in June. But I started the post a day later after learning that the 2020 Berlin Marathon was cancelled. I don’t have that same thread of hope to hold onto. So, I’ll go ahead and write the post I planned but one that has to acknowledge there are no races left on my schedule, there is no “at least I’ve still got” right now.

When we Still Had All the Races

I don’t think I shared my original racing schedule for the Spring, but at the beginning of March it looked like this:

  • March 14th YMCA Saint Patrick’s Day 5-miler, Boise
  • April 11th Frost 2 Flowers 10k, Boise
  • *Goal Race* Rip City Race for the Roses 5k, Portland, OR. (Trying to go for sub-19:00 again)
  • June 13th Sawtooth Relay, Stanley to Ketchum, ID (This was for fun, I have always wanted and still want to do a multi-leg team relay)

And then, of course, Berlin Marathon was at the end of September and training would have started in June for an 18-week training cycle.

Similar to anyone else who was racing this Spring (and basically every event anyone had tickets for, etc.) the races were cancelled one by one. First Saint Patrick’s Day two days before the race. Then Frost 2 Flowers was postponed on March 16th. And then right after, Race for the Roses. Sawtooth Relay was cancelled somewhere in there. I donated my race fees for the first two. Still waiting on more information for Race for the Roses.

And Then There was Just Berlin

So, by April 1 I had nothing left on my Spring calendar and my coach and I decided the best thing to do was go into base building until I started Berlin Marathon training. The sub-19:00 5k dream would be deferred to another time. (Writing that just made me think of this Langston Hughes poem). We scaled me back to running five days per week, lower mileage around 30-32 per week, one speed or hill session, and one longish run on Saturdays.

I made a personal choice to really focus on strengthening some of my weaknesses. I took the assessments in Jay Dicharry’s book Anatomy for Runners to identify (well, really confirm from past experience and PT sessions) what I need to work on and what exercises and stretching I can do to help. My appalling test results won’t make an appearance, but I’ve been doing the following as a result:

  • 100 clam shells every. single. day.
  • 60-second single leg balances, started on the ground, moving to a BOSU ball
  • Hip extension stretches, particularly hip flexor, started at one minute, built to three minutes at a time
  • Extra squats focusing on proper form and activating glutes
  • And finally, spending more time foam rolling and doing hip mobilization with a Trigger Point ball (like a lacrosse ball).

And Then There Were no Races Left

That was life from about April 1st – April 21st when I received the news that the Berlin Marathon was cancelled. I didn’t receive an email or any notification from the race organizers. It was actually breaking news through Runner’s World and then I realized it was all over Twitter. It seems the Berlin Senate implemented an ordinance than no events over 5,000 people can be held through October 24, so by default the Marathon must be cancelled. The race organizers, to my understanding, were reacting and quickly posted a notice on the website. We’re still waiting on an email, options for deferment, etc.

I posted this on Instagram, but the news was an extra hard blow to me because the trip to Germany wasn’t just about running the Marathon, even though that was the reason for the trip. We were going for our five year wedding anniversary as well, and were making a longer vacation out of the trip. That included visiting Amberg, the town in Bavaria I lived in for three years while stationed there, the town where we met and got engaged. We learned earlier in the day Oktoberfest was cancelled, and, while that was part of our trip we have been before so it didn’t derail us. But, upon learning the marathon was cancelled, that was it. We canceled our reservations and the trip is off.

Looking Forward

My hope is that we can defer our registration to the 2021 Berlin Marathon and basically replicate the trip we had planned for this year. And I know, folks have had weddings cancelled so an anniversary trip is nothing, but it still hurts. And feelings of sadness and generally being bummed out are valid.

Aside from that re: Berlin, I find myself weirdly optimistic about what I can do and focus on during this time without racing. Maybe it’s the fact that we’re all in this together, maybe it’s that I realize racing isn’t a necessity it’s a privilege, maybe I am resilient, maybe it’s getting back to the roots of running for fun and fitness without racing.

My kind and caring coach who is out on maternity leave still immediately thought of me and reached out to offer her support. When she’s back next week, we will discuss next steps and how we approach training moving forward. I don’t know what the future, or races hold. But, for now I’m going to continue what I’ve been doing and keep moving forward through time, hoping there is a soon a day when life slowly returns to normal and that means we can race again too. Until then, I’m happy I am able to get outside, move my legs, and enjoy the natural beauty around me while Mother Nature gets a break.

To Strava or Not to Strava?

How much data do you collect, record, or analyze when it comes to your athletic performance?

I’ve thought about that over the years as the different forms of technology I use during runs have evolved. I started with a Timex wristwatch where I had to map out routes then calculate pace later, eventually got a GPS watch because I was deployed and Google maps was too inaccurate for my previous method, and then got a newer Garmin which included the Connect App and allowed me to upload workouts.

That progression alone has had an impact on the way I run and the way I record and reflect on information. During the Timex days, of course, I had to rely much more on feel and wasn’t hyper aware of the paces I was running during easy and long runs. As I started to use my first GPS watch, I gained a better understanding of pacing and the importance of those paces in different types of runs and workouts. And I learned that I often ran easy runs wayyy too fast.

At first I was only looking at the watch after the run to make sure I ran my planned distance and to find out my overall pace. Then it progressed to using the watch during to control my pace. Once I started using the Connect app, I started reflecting back on individual mile paces and splits, and paid more attention to things like cadence and elevation. But this was still in the context of individual workouts and sometimes calculating weekly mileage. And of course races and looking back on performance.

Fighting the Data

One area where I’d remained resistant was really analyzing or reflecting on my training and using it to propel future decisions or gain a better understanding of my performance given certain conditions. I didn’t keep a training journal. I could never tell you how many miles I ran in a month, let alone a year.

As it became more and more common to share on social media, I enjoyed that connection with other runners and started to do the same. I would share workouts and photos, but I never really shared the data or connected with other people through Garmin. I never downloaded or joined Strava. Oddly enough, I loved seeing other people’s workouts, especially to get ideas for routes in new places.

As I reflect, I think I was trying to maintain some balance between running for the feeling and making it this dry sterile number-crunching game. As though the two were mutually exclusive. I think I was trying to keep running personal and for me, almost to protect my relationship with it by protecting my privacy. As I sought to achieve more running goals, I knew I needed to pay more attention to some of those numbers, especially when it came to realizing I had some weaknesses with pacing and race strategy.

Coming Around

When I started working with my coach and using VDOT O2, I began paying attention to that weekly mileage, looking at more of the data it provides, how well I achieved certain goal splits. At times, I felt like a slave to my watch, at others I was so thankful for it and how it helped me identify deficiencies and how I could improve. And nowhere in there did my joy diminish. So I was expanding my view to understand that there could be a balance between emotion and reason, feeling and logic.

Part of the catalyst for even thinking about this again was is our current state of isolation and missing social interaction. Since we have social media and these platforms are keeping us connected and sane right now, I contemplated finally joining Strava. Could I address that apparent concern that now that I had the data, sharing it with others would affect my personal relationship with running?

I looked into it realized a) it seems to be just as much about supporting each other and social interaction as it is about sharing workout data and b) I’m giving myself too much credit to think anyone wants to dig into my workouts and analyze any numbers. And if they do, it doesn’t affect me or my relationship with running.

Breakthrough

So, yesterday, after 18 years running and however many Strava has existed, I joined! And I already find it pretty fun. The different names people give to their runs and the workout comments, and potential for getting ideas for running routes. And I love the quick snapshot of mileage for the week and year-to-date. I’m not quite sure how I’ll use it yet, but I’m there. I’m embracing another form of technology, data collection, and social interaction.

If the balance ever feels too upset, I’ll reset. I’ll still go for watch free runs every now and then, ignore paces when I’m plodding up the foothills, and have my own personal relationship with running. BUT I will also analyze track lap splits down to the seconds, let my runs be uploaded to Strava, and share my love for the sport with others.

 

For the Runner (or anyone) who Loves Beer

Having some time off due to the coronavirus, I thought I would write a little mini-series of short blog posts (how I think blogs were intended to be, yet I usually end up with full length articles). Of all the things that could come to mind to write about, the first was beer. Possibly, because Jeremy and I are discussing what will be our next keg for the kegerator and whether local breweries who are delivering six-packs will also deliver a keg.

I thought I would share some of my favorite beers, brands and styles. And tell you what I don’t like. It would be a lot easier to do this if I kept track of my brews on Untappd but in sheer defiance of my immediate family who are obsessed it, I refuse to download it and attempt to remember my favorite beers from memory. See, every time we get together and go to a brewery everyone’s faces are in their phones rating beer!

Alright, so my first exposure to good beer (aside from through my Dad) was when I moved to Germany at 22. In college I thought Sam Adams was beer snobbery compared to the typical Keystone and Natty Light. For the incredible quality and truth to form, I LOVE a German Helles and Hefeweisen, and a Czech Pilsner. And occasionally, a Dunkelweiss.

The Helles is the perfect sit outside on a patio and drink a good beer while chatting with friends beer. Pretty much everywhere in Bavaria makes a good one, and Payette Brewing right in Boise makes a good American version. The Hefeweisen, a good Hefe, will taste like banana and clove with notes of bubblegum and blows your mind that Germans make it with four ingredients. Forget Blue Moon and American Wheat beers, but find a Franziskaner Hefe or Dunkelweiss, and it is a mouth treat. And there is no better Pilsner, skunk and all, than Pilsner Urquell, which thankfully isn’t too hard to find stateside.

Ok, then American craft beer. Off my Euro high horse (not even going into Belgians) and some good microbrewery craft beer. So, IPAs got big while I was in Germany and I came back to some seriously hoppy beer that tasted like earwax to me. I wrote off IPAs and avoided them. Then, the lower IBU Hazy came around and I opened back up. And now, I’m seeing other lower IBU IPA (like 55 and below) and I am loving them.

Other styles I love to try: certain sours; sucker for saisons; nut browns, certain pale ales and English style bitters, peanut butter and coffee porters and stouts.

Styles I typically do not like: Imperials, barrel-aged or otherwise; barleywines, Berlinerweiss, red ales (except McCall Brewing, very good red ale).

This is really hard from memory, so you know these are the ones that stick.

Favorite craft breweries (quality, variety, and/or atmosphere) and not in this particular order, I just numbered to keep them organized:

  1. Crux Fermentation Project, Bend, OR
  2. Payette Brewing, Boise, ID
  3. Wicked Weed, Asheville, NC
  4. Live Oak Brewing, Austin, TX
  5. Snake River Brewing, Jackson, WY
  6. Devil’s Backbone Brewing Company, outside Charlottesville, VA

Favorite individual beers:

  1. Crux Fermentation Project: Everything. But seriously, Off Leash IPA, X-Bock, and Imperial Farmhouse
  2. Listermann Brewing (Cincinnati, OH): Peanut Butter Porter
  3. Three Stars Brewing (Washington, DC): Peppercorn Saison (and literally nothing else they brew)
  4. Payette Brewing (Boise, ID): Mutton Buster Brown, Flyline Vienna Lager, 808 in da 208 Helles
  5. Rogue Brewing (Newport, OR): Chocolate Stout
  6. Bear Island Brewing (Boise, ID): Cucumber Kolsch and Jerk Hefe (Veteran-owned Brewery!!)

Gah, I KNOW I left a ton out. Still not doing Untappd!

A Spirit with a Vision is a Dream with a Mission

I often feel compelled to write about topics that aren’t running-related, but I convince myself I have to stick to the “theme” of my blog. But life is multi-faceted and writing about running isn’t that much fun if it’s the only thing you write about and deny yourself the opportunity to write about other meaningful topics.

That all goes to say, I felt compelled to write about the late Neil Peart of Rush who tragically died on January 7, 2020 after a three year battle with brain cancer. It would be the first time I’ve written about a celebrity or musician, and I’m not writing an homage to him or a biography, or a reflection on his career. We have plenty of those and he himself is an incredible and accomplished author.

No, I feel compelled to write because I’m sad, and I’m sad not only for his family and young daughter, but for the influence and role he and Rush played in my life growing up. Because I associate so many memories and formative experiences with their music and his lyrics. Because as I think about the loss of life, I can’t help but reflect on my own and the moments so deeply touched by one band.

It may be that no one except my parents read this. That’s ok. This one is for me. And my Dad. No section headers, no editing.

My family has had a huge influence on the music I love, and none more than my Dad’s love for the The Holy Triumvirate. I’ve been telling people that Rush is my favorite band since I was in elementary school. When the typical fan is more a balding middle-aged man (my Father’s words, not mine) I always felt a little out of place. Don’t get me wrong, I loved Destiny’s Child and Christina Aguilera, but even more I loved Geddy Lee.

I used to pull out all my Dad’s Rush CDs and look at the cover art. He had them in a cabinet in our entertainment stand. I loved Moving Pictures most. We used to go a lot of road trips to visit family, especially when we lived in Wisconsin when I was in 3rd – 6th grade and all of our family was in Ohio. My dad had an affinity for talk radio, which I couldn’t stand, so I always asked him to play Rush. As a kid, I always wanted to hear ‘The Temples of Syrinx” which my Dad always had to remind me was just one part of 2112, a verrry long song.

I remember when Test for Echo came out and we played it for the first time. I think it was around 1996. I also remember Dad telling me it wasn’t Rush’ best and always having this idea it was somehow a sub-par record. I do remember the song driven, with the lyrics “It’s my turn drive. But it’s my turn dri-ive!” and Dad saying that as we got in the car to go somewhere. And in turn, I would say it to him once I got my driver’s permit.

In the late 90s Dad told me the tragedy that Neil Peart had lost both his daughter in a car accident and his wife from cancer within months of eacho other. As an empathetic 8- or 9-year-old I cried for them. I couldn’t imagine that pain. He told me Rush would be taking a hiatus so Neil could grieve.

When I was in high school, maybe a freshman or sophomore, I learned that Neil was an atheist. And that devastated me, because I couldn’t process how someone who wrote such moving and beautiful lyrics couldn’t believe in a higher power. I realize now that those two things have nothing to do with each other, but at the time I was compelled to write a poem to Neil asking how he could see such a beautiful natural world, and believe it happened by accident. I wanted to send the poem to him, but I didn’t know how so it just sat in an old notebook that has long been lost.

As a freshman in college we learned Rush was coming to Cincinnati on the Snakes and Arrows tour. My Dad got tickets for the entire family. Being that I was a bit more of an avid Rush fan than my mom and brother, they were on the lawn at Riverbend, while I got to sit in the under the pavilion with my Dad and his friend Tommy. Oh my gosh, was I stoked. I finally got to wear my Signals t-shirt that I bought at Hot Topic in high school (the only one they had available). Watching Neil on the drums and Geddy bounce and run around on stage were like nothing I had ever seen before. I remember coming back to Xavier and meeting up with some friends at a party where a girl asked me why I was wearing “jorts and a t-shirt with a dog and a fire hydrant on it.” There was that out of place feeling again. I knew she just wouldn’t understand.

As a sophomore I took a literature class and read the poem “Kubla Khan” by Samuel Taylor Coleridge. Reading about Xanadu and the caves of ice, I realized this was the impetus for Rush’ song Xanadu! My dad will remember, I had wanted to get a horse and name it Xanadu when we lived in Wisconsin, but I didn’t really understand the song, I just thought the word was cool. My love for the song was reborn and I grew a deep appreciation for the intricacy and genius of the lyrics.

Before I ran the Boston Marathon for the first time in 2009, Dad says to me, “It’s the test of ultimate will, the heartbreak climb uphill.” I thought he was just being his usual poet/philosopher self and then he told me Rush has a song, marathon, and to listen to it. 19 years of fan and there was still plenty of music undiscovered.

When I was a junior in college, I decided to get my first tattoo. I had long been contemplating it and the thing that stuck out were lyrics from the Rush song, Mission. It was one of mine and my Dad’s favorites. He told me the song reminded him of me and my spirit, and he told me to never lose my fire, but to never lose myself in the pursuit of excellence. I whittled it down to “A spirit with a vision is a dream with a mission.” A tribute to my favorite band, and a special connection my Dad and I had because of it.

When Michael died in 2010, Mission became some sort of song of refuge for me. It was one of maybe 4 songs I would listen to over and over to help me fall asleep and not lose hope. “Hold your fire, Keep it burning bright, Hold the flame, ‘Til the dream ignites.”

Later, Mission would be the song my Dad and I danced to at my wedding. Not exactly a typical first dance song, but Dad doesn’t love dancing so it helped to play a song he loved. We sang together through a whole two verses before that was enough dancing for him!

When I met Jeremy, of course I expressed to him my love for Rush. Our first Christmas together, in 2012, he bought me tickets to see Rush at the O2 Arena in London! I was taking a trip with my best friend, Kristen, and they just happened to be performing while we were already going to be there. I think I made a fan of Kristen that night. When we met up a few years later for a trip to Costa Rica, she was wearing a Grace under Pressure t-shirt <3

Before we went on that trip I read Neil’s autobiography, Traveling Music. Dog-eared and highlighted the book was full of music I had yet to discover, beautifully written, and gave so much insight into his life. I learned that right after high school Neil moved to London and worked in a record store called the Great Frog. Of course, I dragged Kristen there to visit it. Turns out while still the Great Frog it had become a handmade jewelry store in the early 70’s. The people working there didn’t even know the history–or Neil! They did graciously give me a button pin for my backpack.

My family and I had this tendency to look for 2112 in life. Just fun moments like when you look for 11:11 or 12:34 on the clock. One that sticks out the most was when my parents went hiking in Austria and went to the Beilefelder Hutte at exactly 2112 meters above sea level. While I was stationed in Germany, I too had to go to that same hutte and get a photo!

I could go on, but the last life moment I’ll share is that Neil wrote about climbing Angel’s Landing at Zion National Park in a 2013 blog post. My dad shared it with us, and decided we had to visit this place and do this hike. While it has no meaning in Neil’s life, it is pretty special to me that we accomplished that in October 2019. Unbeknownst to us and the most of the world, Neil was suffering and dying from cancer. Somehow it felt meaningful that we did it while he was still alive.

The man left a legacy of being the best drummer in rock history, and also probably (I’m biased) the best lyricist. Who else can write lyrics about the Manhattan Project in a prog rock song and make it work?! And for me, he and his genius are intertwined in memories, moments of happiness and sadness, triumph and devastation, firsts and lasts.

We each pay a fabulous price
For our visions of paradise
But a spirit with a vision
Is a dream with a mission

My love and prayers go out to his family, friends, and band mates. Rest in Peace, Professor.

Short by Six Seconds (Boise Turkey Day 5k)

I was bold and daring, and came up short. 

Back in September I shared that I had decided to set a bold and daring (BAD) goal to run a sub-19:00 minute 5k at my local Thanksgiving race. I hired a coach for the first time and was excited about the training plan.

The training process was tough and rewarding. 

My coach—Montana—was incredible leading up to the race. She helped me strategize in a way I have never really done before for a 5k. Previously, I had followed the recipe don’t go out too hard, the first mile will feel easy, the second mile will start to suck—push through it, and on the third mile give it everything you have and just hold on. 

Montana’s approach was more targeted and geared toward the specific race and course I would be running. We reviewed the slight elevation changes and twists and turns of the course. I drove the course before the race in order to be able to visualize it. She gave me mile-by-mile mantras and goal splits:

 First Mile: Patient (6:11-6:15)

 Second Mile: Aggressive (6:06-6:06)

 Third Mile: Tough (6:06 – 6:06 or just under with whatever I have left in the last half mile)

Leading into the race I felt prepared, I felt fit, I felt confident and excited. I had run a two mile time trial on the track a few weeks earlier in 12:08 and nailed most of my other workouts.

Race Day

The forecast was chilly, around 30, overcast, and ZERO wind. 

I ate a careful breakfast, hydrated, topped off my fuel 40 minutes prior. I followed my warm-up routine, kept my clothes on as long as possible to stay warm, felt great on my strides, and joined a few Betties at line feeling focused and excited.

There was one tiny issue that I’m hesitant to share because I don’t want this to sound like an excuse, but I was experiencing some abdominal cramping during the warm-up. I knew I could run through and it didn’t have to affect my performance. I gave myself a little pep talk and remembered I had run PBs at other distances when things didn’t go perfectly—including a half marathon where I forgot a sports bra, woke up late and and had a stomach full of bagel at the start!

The level of competition at this race was incredible. By far the toughest I have seen at a race in Boise. There were elite level athletes from the Idaho Distance Project and some local high school phenoms. It was exciting to see and be around! 

Patient

The gun went off a few minutes after 9am. I focused on execution: stick to your pace, run the tangents. It took me about two minutes to find the right pace for the first mile. With so many fast people around me even holding back it was easy to fall into a 5:40 pace in the first 200 meters. I reined it in and found the right pace on my GPS watch, sticking closer to 6:15 since I knew I had gone out a tad fast. The beginning of the course has a slight uphill and then it was flat after our first turn. I maintained my pace and ignored anyone passing me. The first mile clocked in at 6:07, just 4 seconds too fast (although Montana had said “6:15-6:11 and NO faster“…). Again, that was because of the initial few hundred meters, then I found my sweet spot. 

Aggressive

Entering mile two which has a net downhill (we’re talking in feet, like perceptible because you’re running but otherwise wouldn’t notice) I was feeling good, and picked it up to find my 6:05-6:06 pace. Montana told me mile two is where some people check out and others who went out too fast start to drop off—this is where I needed to stay super focused. The first half of the second mile is on a straight stretch of road and while it seemed to take forever, I felt like I was rolling through it. We made a sharp left turn to head toward and cross over one of the main roads and into a residential area. I started to feel the first signs of fatigue, like I had to put more effort into maintaining my pace, but overall not bad and not much different than the second mile of most past 5ks felt. 

Tough

We entered the residential area and passed the 2 mile mark after a sharp right hand turn. I clocked that one a couple seconds fast again, 6:03. In that neighborhood, we made a few quick turns about one block apart each to get onto a main road that would take us back toward downtown. During those turns, per strategy, I powered through them without slowing down and focused on my tangents.

Everything was good until the dastardly nearly imperceptible uphill on Bannock Street. This third mile was where I was supposed to be tough and hold on to my 6:05 until half a mile left. Well, I felt like I was being tough but my body suddenly wasn’t on board anymore. I was running past the Meadow Gold dairy facility when fatigue hit me like a ton of bricks. My muscles started to ache, swinging my arms took cognizant will. I couldn’t believe this measly slight uphill was hitting me so hard—I knew it was coming and was mentally prepared for it.

I looked at my watch and saw 6:20 for a second and forced myself out of sinking into despair. “Dig deep,” I told myself. “Don’t give in, mind over body.” The last mile of a 5k always sucks, this just sucked worse than ever before. I pushed with everything I had to get back to a 6:06 pace. I made a left on 11th and a right on Jefferson, coming toward the Capitol—my watch was still at 6:06. Back on track. But I knew I had time to make up.

Hanging On

We approached the Capitol and mile 3. I clocked in at 6:13. I knew it was too slow. Even with having run the first two miles a little fast. I couldn’t do the mental math fast enough but I knew I had to pick it up and give it my all for the final tenth of a mile, and even then sub-19:00 was unlikely. My face was scary in the race photos. I think my eyes were closed! I ran the final tenth at a 5:20 pace according to my watch.

The race clock was off—it was devastating to see 18:48 on the clock knowing it was slow. I crossed the finish line and stopped my watch. 19:05 

I dry heaved, looked up to see Jeremy running toward me. He hugged me and shouted, “You did it!” But he had been looking at the incorrect race clock. I told him I didn’t do it, I was 6 seconds off. But I reassured him I was also elated. I had just run a PR—a time I hadn’t been able to touch in four years—and with Montana’s help had just taken nearly 30 seconds off my 5k time in 3 months!

According to the race timing site, I finished 12th woman and 2nd in my age group. 

Post-Race

I ran my cool down with a teammate and reflected on the race. Immediately hungry for the next opportunity, I considered my options for a race within the next month or so. I texted with Montana over the weekend while I took a few days off and we discussed my options:

a) I consider this the end of a training cycle, take a full 7-10 days, and then get started with training for Spring races, maybe looking to set a few PRs; or

b) I do a small reset, and look to work from my current fitness to try again within the month.

My gut told me to go with the latter, I couldn’t imagine putting all this work in to get so close and then just stop and reset! 

Next Steps

I’m looking at the Boise New Year’s Day 5k. I need to run the course to make sure it is accurately measured (our YMCA courses are notoriously short) and if it is, I will register and go for sub-19:00 again on January 1st. I just had one of the best workouts of my training cycle hitting 800 interval paces and then some feeling better than ever—I know my fitness is there. 

Goals take time, they take missteps and failures. I missed my marathon goal at New York City last year by 5 seconds. Part of me wonders why I can’t find those few seconds, the other part knows I made huge strides and improvements to even get there. Even when we don’t achieve our goals there is always a silver lining—good to be found and triumphs to be recognized. Aside from even achievements and gains in times and splits, I first and foremost recognize my gratitude for my ability to run. To be able to CHOOSE to do this. And to have stayed healthy during this training cycle.

The beauty in setting bold and daring goals is that we don’t always get there. But we learn and we move forward, and we try again. 

My Plan to Achieve a BAD Running Goal

I set a big running goal, something I’ve dreamed about but didn’t have the guts to do….until now. I set a goal to break 19:00 in the 5k.

By Thanksgiving.

Why Is That “Big”?

My unofficial PR is 19:08 from a flat course (laps around a giant parking lot) on a perfect November day in D.C. almost 4 years ago, and given I had a malfunctioning GPS watch at that time, I’m not sure if the course length was accurate. I ran low 19:30s my last two 5k races this summer and high 19’s/low 20s in the races over the past few years before that. So to take 30+ seconds off my 5k time feels quite audacious . In the Cales family it is what we might call a BAG. A Big A** Goal. I think I’ll call it a BAD goal. Bold and Daring.

The Origins of a BAD Goal

I didn’t just randomly find the courage to set this goal and make it public. It was really the result of a fellow runner on the Boise Betties team giving me the nudge I needed to take the steps I needed to feel confident in setting the goal and making it public. Let me explain.

My teammate and I ran a 5k together at the beginning of August and we finished 1-2, and afterward she told me she really thought we could break 19:00 and she thought the Boise Thanksgiving race would be perfect for it. That planted a seed in the back of my mind. Mostly a, ‘Could I? I mean maybe with the right training…’

Then, the following week at Tuesday morning track practice she offered a bit of advice during our cool down. She told me, “If I can tell you anything, focus on speed now. Have fun with shorter distances and running fast before you spend all your time stuck in marathon training cycles.” Said planted seed had now received some water and sunshine.

The 5k Feels Like Home

And I had been having fun with 5ks. I’ve always loved the 5k, I’ve expressed that in past blog posts. I’ve also expressed how I tend to change things up and after training for a longer race I will switch focuses to shorter distances. After Boston 2017, I went back to the 5k. After New York 2018 and the Robie Creek half marathon this past Spring, I went back to the 5k. But what struck me about her words was the idea of putting the same level of effort behind training for a 5k that I would put behind training for a marathon.

The last time I trained for a 5k was over two years ago when I set a goal to break 20:00 again in the summer heat and humidity in DC. I followed a 10-week Runner’s World plan and was able to achieve my goal. But breaking 20:00 wasn’t something new, it was just something I hadn’t done in the year prior. Breaking 19:00 is an entirely new almost unfathomable concept.

A Little Bit of Research and Asking for Help

I looked at the RRCA/Amy Burfoot pace charts and saw that I was about 1-1.5 blocks away from where I needed to be for a 19:00 5k both per past race times and the different paces I can currently hit. At that point, I had well over 12 weeks until the Thanksgiving 5k which meant enough time for 3 mesocycles. This all suggested that, theoretically, I could do it.

I decided that IF I could do it, I couldn’t coach myself through it. And I needed some reinforcement that this was an achievable goal.

So for the first time in my life, I considered hiring a running coach. I’ll admit that in the past while I thought having a coach could be super helpful I refrained because a) I enjoy the research and learning more about the sport and use myself as my own test subject and b) they are expensive!! And I’m cheap. It felt hard to justify when I’m an amateur runner. Hence why I would pay $10 for a Runner’s World Plan.

I’d heard of a few companies through Instagram and know a few people who coach. But to keep it simple I decided to reach out to a particular company because a friend from Wilder is their dietitian and a runner I admire and know from the DMV is one of their coaches. So I reached out to Lift | Run | Perform and asked 1) Is my goal realistic given my current times and the time frame? And 2) Do you have anyone who would want to work with me?

Taking a Leap

I got a response right away and got connected with Coach Montana, who had been a 5k specialist in college. We emailed back and forth and chatted on the phone and she seemed confident we could get me at least into the low 19s by Thanksgiving. The recipe would include, among other things, increasing my weekly mileage compared to what I have previously done for 5k, very tailored quality and speed sessions, and dedication to proper warm-up, fueling, and recovery.  I took a few days to contemplate the whole thing, and then I decided ‘F**k it! Let’s do it!’

So on Labor Day and right after a 13 mile hike to the highest peak in the Sawtooths, I kicked off my training. We’re looking at running 6 days per week, strength training 4 days per week, with Sunday rests days. Weeks 1 and 2 were fun and I’ve already done two speed workouts that combined interval combos and fartleks I’ve never done before and am incorporating strides after more runs. I’m also doing a warm-up lunge matrix and leg swing routine, and religiously foam rolling after runs. (I was slacking). I’m also taking in protein right after runs which I got really lazy about outside of marathon training.

What the Future Holds

I’m excited that this approach is going to help me increase my weekly mileage while protecting me from injuries. I’m focused and trying to be disciplined about this plan. I am able to download my workouts from the VDOT app to my Garmin which saves me from some of the mental math, and it really keeps me honest and accountable. It’s also fun to track the progress and keep a digital log. Something I wasn’t good at on paper either. I’m not sure if there will be any races worked into the plan because I get my training one week at a time—something else that drives the planner in me crazy, but I am trusting the process! It is also a fun surprise to receive the training plan on Sunday evenings, helps keep the scaries away!

Can I achieve my BAD goal? Only time will tell, but I’m excited about this novel experience and seeing where it leads.

 

SMC 30 FOR 30 (Get It?)

I’m turning 30 tomorrow. I’m one of the last of my closest friends, so it doesn’t feel like a very big deal. Honestly, the most upsetting thing is moving into a more competitive age bracket for races. 30-34 here I come!

I’m pretty excited for my 30’s. My 20’s consistently brought big life moments and changes right up until 29 where I had my first year to breathe, focus on living in the moment, and not worry about what was coming next. Although I’m terrible at sitting still so wondering what’s next is my natural state of mind. Anyway, for fun I decided to do one of those “30 things about me for my 30th birthday” —so very bloggerish of me! Sigh.

Really, these are like 30 things about me / musings / other statements that I just spewed out in one sitting. Apparently this is what I think of myself / what I think is relevant and important about me without much thought or editing. It didn’t all come out pretty, but that’s life right? So here, genuinely unfiltered:

30 Things About Me

  1. I have two tattoos. One on my back with lyrics from the Rush song Mission “A spirit with a vision is a dream with a mission,” which I kind of wish was visible because I need that reminder more often! The second is on my foot and it is the outline of an Eagle around the the bible verse “Heb. 12:1.” It is the tattoo I got after Mike died with three of my friends by my side, letting me squeeze their hands so hard they turned white.
  2. I love rock music, it both soothes and energizes my soul. Classic, original 70s/80s metal, 80s glam, grunge, nu metal, hard rock, heavy metal, metalcore, other genres I don’t know how to label. Just typically not anything that is 100% screaming all the way through, that’s kinda of where I draw my line. I’m like more Octane than Liquid Metal on Siruis XM if ya know what I mean.
  3. I keep a band bucket list, but the one I find most satisfying was getting to see Ronnie James Dio play with Black Sabbath (as Heaven and Hell) in 2009 before the creator of the metal horns passed from cancer. He was a rainbow in the dark.
  4. I wrote Avenged Sevenfold a two-page letter asking them to play “Warmness on the Soul” as our wedding song and explaining why it would be so meaningful. I sent two copies. One returned to sender, the other went somewhere in California. I received no response and we settled for a recorded version.
  5. Cooking and Baking as stress relievers are underrated. My favorite thing after a day at work is often to come home and cook.
  6. The highest elevation I’ve reached in my life is 14,000 feet. Deadwoman’s Pass on the Inca Trail. There wasn’t even snow. There are higher elevations in my future.
  7. I honestly joined ROTC because of the scholarship and the opportunity to be stationed in Germany. I was born there and had never been back, and the draw of living in Europe was strong. It was not initially a higher calling or a sense of patriotic duty. Those things came later and in time.
  8. My dad built a solar-powered house when I was in junior high. Like working full-time, built our house in the evenings and on weekends. I helped with the kitchen cabinets and the roof. I lived there through high school and had to climb a hill behind my house to use my flip phone because we didn’t get cell phone service.
  9. I’ve never broken a bone, but sprained my ankles many times playing basketball and lost ALOT of skin from softball before I knew about sliding shorts and pads.
  10. I signed up to earn my RRCA coaching certification with a plan to start a coaching business. Then I moved to Idaho. I still earned the cert but other than informal coaching/marathon plans for friends I haven’t done anything with it. Eventually I want to, but I’m not sure how to get started.
  11. I struggle with body confidence. I’ve never felt very feminine and am too critical of myself, and I work on it every day. I follow many people who preach it and admire them, but per usual easier said than done. I want to run in a sports bra and not think twice about it!
  12. When getting out of the Army we were asked “If you could have any job, no limits and no parameters, what would it be?” and I said I would own a hutte in the Austrian Alps and double as a nature photographer.
  13.  Jeremy and I have a goal to run the World Marathon Majors in the next ten years. We have the three stateside covered and are waiting to find out if we get into London 2020!
  14. I can’t keep plants alive. I almost let an aloe plant die and my German landlord took it away from me.
  15. Re-learning to ski at almost 30 has been both terrifying and exhilarating. I love continuing to learn new things but I really wish skiing had been on the front end of my life. As long as my knees hold up, I’ll keep working on it!
  16. I’ve loved writing since I was a kid. In junior high I competed in these creative writing competitions called Power of the Pen, and in high school I started writing poetry, and then joined the school newspaper. I journaled and wrote poetry through college but kind of took a break for a few years until I decided to start this blog in 2016.
  17. I didn’t change my name when I got married. Neither did he. At most I’ll settle for hyphenation but this far in, I think our names are stuck.
  18. I’m a very loud walker. My best friend called me “Wildebeest” all through college (and she probably still does)
  19. Octoberfest is a shit show. Everyone should experience it.
  20. Banana is delicious in and on things (bread, pudding, smoothies, peanut butter sandwich) but I don’t like bananas by themselves.
  21. I am ridiculously brand loyal but mostly because it is convenient and familiar, and I don’t like shopping.
  22. I was a Communications Officer in the Army, then left for a complete career change and earned my my Masters in Public Health. My focus is public health marketing and communications and I apply that to my job for the state working in substance misuse prevention.
  23. When I travel, sometimes certain places strike me as uniquely beautiful and serene and I take a mental picture whilst holding my hands in front of me like a camera, and I catalog those images in my memory. Sometimes, when I need a moment of comfort or serenity I recall one of those places. I have 5 of them 🙂
  24. I am extremely sentimental and nostalgic and cry very easily. This comes from both parents (yes, Mike Cales is a big sentimental Teddy Bear)!
  25. Jeremy and I once had to compete against each other in a “Best Officer” competition for our Brigade in Germany. The only thing I was better or faster at than him was donning a chemical suit. However, I somehow cam in third place. He went on to win the competition for all of U.S. Army Europe.
  26. I will eat almost anything unless it previously made me sick or has a bad memory attached (e.g., pepperoni hot pocket, hollandaise sauce, and long story but mayonnaise on a burger thanks to Marilyn Manson).
  27. My favorite animal is a lemur, ring-tailed in particular. I think it stems from Zoboomafoo (PBS kid!) and trips to zoo as a kid.
  28. We have two pups. Bailey our 6-year-old GSP, and Jäger our 7-month-old Weimaraner. Naming them both after liquor was unintentional!
  29. Grief is a lifelong process. It has no certain end, and it is important to accept that when we lose someone we love they will occupy a space in our heart for the rest of our lives. That space deserves to be honored and acknowledged. This is as much a reminder for me as a pearl of wisdom for you.
  30. I have never owned a Kindle or anything like it. I love paper books. And while I realize the value when it comes to school textbooks and making education more accessible and affordable, and technology is incredible—I love the smell of paper books, dogearing and marking corners, and having a bookshelf. #PaperBooksForever

So there is that! If you made it all the way through, congratulations. I lost interest while proofreading.

Cheers to 30!

 

Runyan WOD: CrossFit (or Run) to Remember

Army 1LT Michael Runyan was killed in action in Muqdadiyah, Iraq on 21 July 2010 while his convoy was on patrol.

Mike in Hawaii, where he was assigned to 25th ID at Schofield Barracks

He was 24 years old and an Infantry Platoon Leader. I would need to write a book to truly do him justice—which may happen one day if I can gather the courage. For now, I’ll keep this brief.

Anyone who knew Michael will tell you he was an incredible leader, friend, brother, and son. Michael was my boyfriend, best friend, unwavering supporter even when I didn’t deserve him, confidante, and first love. Like love, he was patient and kind, he was not self-seeking nor easily angered. No, he was a perpetually positive person with an infectious smile. He loved swimming, golf, hiking, unrelentingly beating me in every sport except running, fruit roll-ups, hand-written letters, the military, fitness, and his family. And his life was cut short leaving every person who knew him feeling cheated and lost. But damn, did he also give us strength to plod forward in the pursuit of happiness. His character and impact gave many of us the will we needed to survive life without him.

Zach Carter was Michael Runyan’s best friend.

The Carters and me, circa 2009

He was the one person—other than maybe his own parents—whose disapproval may have ended our relationship. I think within five minutes of meeting, Zach and I gave each other nicknames and were bent over in laughter. Zach’s brother Nate was one of my closest friends at Xavier University so I’m not surprised we got along! Zach is one of the most kind and genuine people I know. He has put nine years of effort into honoring and remembering his best friend—and finding ways to raise money for worthwhile military and veteran’s organizations along the way. And that brings me to the incredible event Zach has created to honor Michael on the day he made the ultimate sacrifice. Which also happens to be Zach’s birthday.

 

The Runyan WOD

Every year on July 21, Zach holds the Runyan WOD (workout of the day in CrossFit lingo) to celebrate Michael’s life and commemorate his sacrifice. Last year, for the first time, we created a running WOD for those of us who don’t do CrossFit. I spent plenty of time running miles and doing interval workouts with Michael and not a single burpee or deadlift, so the running WOD is special to me. The WOD is virtual, anyone can do it from anywhere. A few boxes (is that right?) like Molon Labe CrossFit hold a special event but otherwise we can all do this in our own gym or on our own track, or heck on a stretch of road.

If you knew Michael this is a chance to honor a friend, if you didn’t it is a chance to honor a fallen service member while getting a great workout—and if you like, donating some money to charity.

The Original WOD:

For 24 minutes**, complete as many rounds as possible of:
21 burpees over the bar
7 deadlifts @ 1.5 times your bodyweight
10 pullups

**24 minutes represents Michael’s age at the time of his passing while the rep scheme represents the day of his passing.

The Running WOD:

1500 meter warm up
2 x 800 meter w/2 minute rest between
4 x 400 meter w/1 minute rest between
1500 meter cool down

Total** = 6200 meters (just under 4 miles, unless you add recovery jogs during your timed rest)

**The total meters run is equal to 24 (Michael’s age) + 21 + 7 + 10 (day of Michael’s passing) = 62/ 6200 meters

Now the Charity (and swag) Part

A unisex shirt (65%polyester/ 35% cotton/ available sizes XS to 3XL) or lady’s tank (also 65% polyester/ 35% cotton/ available sizes XS to 3XL) has been designed for the WOD. 100% of the proceeds go toward sponsoring wreaths for Wreaths Across America which will take place December 14 at designated cemetery’s across the nation. Volunteers place wreaths at the headstone of as many fallen military members as possible. This will be the second year this event takes place at the Ashland Cemetery. Additional information about this event can be found at https://www.wreathsacrossamerica.org/

The shirt is $20 ($5 for shipping). To order a shirt, email 1ltrunyan5k@gmail.com by JULY 8 with your name, size, designated workout: CrossFit or Running, and address. There are 2 options for payment: Paypal, send payments to zjcarterms@gmail.com, or by check made out to Runyan 5k and addressed to 1301 County Road 1356, Ashland, OH 44805. Zach will mail shirts by July 18th.

So Let’s Do It!

I invite you to join me (virtually) in the Runyan WOD on July 21.  Or July 19th or 20th if that’s easier! So let’s go running community, let’s run to remember Michael for his service and sacrifice, and his love for being active!

– Tell us you’re going on the Runyan WOD Facebook Event

– Follow @Runyan_WOD on Instagram

– If you want a shirt, submit your tshirt order via email and donation via PayPal or check

– When you do the workout, post a photo on Facebook or Instagram with the hashtag #RunyanWOD! We may be doing this workout all over the country (or world?) but we’re doing it together!