Category: Pen & Pavement

Mind Over Matter

Week 2/12 Day 1

I felt extremely refreshed after my rest day. I got out of bed with the expectation of an amazing run. I parked my car at one of my normal running spots but decided I’d alter my route to keep it interesting. What I found when I turned left instead of going straight were beautiful brick houses in a neighborhood still being developed. I pictured myself living in one of the houses. The other thing I found on my newly explored route….hills. I was half happy and half sad at my discovery. I had to laugh at the irony of it all. I had just asked members of the local running group where I could find some hills to run. Leave it to me to find them on my own. This was a great start to my second week.

Week 2 Day 1

Today’s run would be the second longest of the week. Six miles. One mile warm up, three miles 4:1 intervals, easy two mile cool down. I was excited about this run. I had gotten a good night of rest, I was properly hydrated and I was ready to rock it. It was already really warm and sunny when I got up so I took my run to the gym. I did my first mile with ease. The intervals went well. I was giving 100 percent. When I was down to just two miles to go, I was elated to have done such a great job but annoyed that my app hadn’t given any updates. I looked at my phone and my spirit was shattered. My app read 1.68 miles. I could’ve cried and I wanted to just end the run. I’m usually the positive one in the group, the one that gives everyone else the brighter side. Now, I needed to be that person for myself. I told myself, at least the treadmill had calculated it. I was upset but I kept going. Week 2 Day 1 had some technical issues but it was done.

Week 2 Day 3

Easy breezy was what I had in my mind. I could knock five miles out in a little over an hour. It was mind over matter. I struggled to get out of bed. I knew today was about distance and not speed. I just needed to get it done. I kept laying there and it kept getting later. Wednesday is not the day to play around with time, because I don’t have much extra to spare. For the past year, my Wednesdays have been filled for thirteen hours each week. The option of after work just isn’t an option. Just when my own voice was trying to assure myself that I’d figure out how to get it done much later today or make it up on Sunday, another voice came chiming from the bathroom that said, “You’re going to kick yourself later if you miss this run.” Sometimes it’s nice to get a second opinion. Aside from the race training, my goal of one hundred miles this month is just ten miles and three days away. As much as I would’ve preferred to lay there for another hour, I was happy to just go and be done.

Week 2 Day 4

What comes in a close second to rest day? A short miles day. I was dancing a jig in my head at the thought of “just” three miles. We started at 5:30 and enjoyed great run chat. I was surprised to see so many people out so early. I was also happy that I had on my headlamp. Places that were usually lit had lights out and was dark. After finishing my three miles, I went to fill up my tank. While I was pumping I synced my run an realized I was less than 1.5 miles away from reaching my 100 miles in August goal. What does a runner do when they’re that close and still have three hours until work? They go and tackle that mile plus. Thirteen more miles to complete training this week. I’m tired just thinking about it.

Week 2 Day 5
I didn’t have anywhere pressing to be until later in the day, so I slept in longer than usual. I got out of bed refreshed and ready to tackle my five miles. When I arrived at the trail, I started my app and was more excited. I had one less mile to do than I thought. Win!!!! I decided I’d run the entire time to get to the turnaround. This worked well. In my mind, the quicker I finished, the sooner I’d be able to shop for a bridesmaid dress. After the turnaround, my mind shifted gears. I was initially so focused on my turnaround that I ignored the temperature. I looked at my phone and realized that the temperature was increasing. As it went up, my energy and my water went down. I was happy to be closer to finish than to start. I got back to the car completely on E. No energy and no water. It was too darn hot. My cool shower was amazing. Sleeping in has been nice and necessary. I haven’t gotten in bed before midnight any this week. I’ve been staying up with my son who is leaving for the Navy next month. One day I’ll be training for a race in whatever city he’s stationed. If I’m lucky, he’ll even run it with me. Probably ahead of me, but shhhhhh, don’t tell him I said that. Any time we discuss running, I swear I can beat him.

Week 2 Day 6
Eight miles. I can do this. It has been quite a few months since I’ve done this distance. But I was mentally prepared to do it. I was happy one of my sole sisters decided to join me. She hadn’t gotten much sleep the night before and warmed me that this probably wouldn’t be a fast run. I was ok with that. Today, Nike told me to “just do it”. We took to the trail just after sunrise and had great conversation along the way. After 4.5 miles, we had run the entire length of the trail. She decided she was done for the day and I continued for round two. I was excited to go about a mile down to be greeted by a woman who has seen me on the first trip. She commended me for hitting the trail a second time. It was a little lonely running by myself but by this time, more people had come out so I wasn’t really alone. I did notice everyone wearing Clemson orange. I’m a fan of college sports but don’t have a favorite team. I was told in North Carolina I needed to choose a team and be loyal. When I was in Durham, my choices were Duke, NC State or Carolina. When I was in Greensboro, football season meant I’d hear “AGGIE Pride” yelled throughout the city. I never did pick a team. I usually tell people I like whoever is winning. Lol. Eight miles later, I was done and anticipating my Sunday rest day.

Rock n Roll Savannah or bust

Week 1/12 Day 1
It’s the first day of training and I’m pumped. I went to the trail and it was quiet since it was the first day of school. Mentally I was ready to have an amazing first day. I’m using Nike Coach for my training plan and for some reason, the mileage wasn’t showing on my app. I took a good guesstimate that I was supposed to do four miles. The weather was near perfect. Halfway through the run, it started to sprinkle. I had hoped to run fast enough that I wouldn’t bet drenched. I did get rained on but there was no downpour. My physical body matched my mental body and I killed my first day of training.

Week 1 Day 2
I contacted Nike technical support to assist with my app. I was told tsso uninstall and reinstall and the projected mileage should show up. Once I did this, I discovered that I was 1.5 miles over what I needed to run on day one. Big win.
Today, I was set to do five miles (a one mile warm up, three miles of fartleks and a one mile cool down).
I arrived at a different trail just after 6pm. I started my warmup with a positive attitude and a goal to finish in an hour. Shortly after the run began, I started experiencing pain in my shins. I stopped to try to stretch them out. That provided relief for a short while. I knew there would be nothing fun about today’s run. At 2.5 miles, Nike told me I was halfway. I grumbled knowing I still had 2.5 miles to go and at my slower than usual pace, also another thirty minutes. At 1.99 miles to go. Nike gave me another distance indicator. Soon after, a bug flew in my nose. I tried to think of a lady like way to extract it, but nothing came to mind. Holding one nostril down, I looked like men I’ve seen in every outdoor sport; I blew hard and just as he flew in….he flew out. It was disgusting but I felt better.
This run reminded me why I prefer to go early in the morning. The heat and humidity were just two additional factors to add to the misery of this run. My ice cold water had adjusted to my body and the outside temperature and only provided relief of being wet. It was no longer cool or refreshing.
At the end, I don’t believe I can recall the last time I was so excited to be done!

Week 1 Day 3
I had another five miles slated for training. When the clock rang, I got up to turn it off and returned to bed. Initially, I told myself I’d lay there for five more minutes. After ten minutes, I decided I wanted to stay in bed and would hit the treadmill after work. Forty five minutes after the alarm sounded, a voice from the bathroom realized my eyes were open and said, “I thought you were running this morning.” I replied. “I changed my mind. I’ll go tonight.” As I heard the shower, I played my day in my head. Conference call 9am. Work 10 – 7:30. Weekly virtual chat with my girlfriends 8pm. There really wasn’t another hour available in the day. So, I got my achy bones out of bed and dressed for my five mile….extremely happy that Nike told me to do my miles easy.
It was already warm since I had waited to go. After the heat of yesterday, I decided to take it to the mill. There was only one person in the gym. It seemed like more, as she insisted on continuing her conversation. I was happy when the person on the other end had to go. All I had to hear after that was the sounds of the machines and our footsteps.
Cross-training tomorrow. And I’m glad about it!

Week 1 Day 4
Cross training was scheduled for today. My activity of choice, yoga. After three days of running, I needed something restorative. Each pose felt fabulous. I ended with my legs propped up on the wall: Viparita Karani. Namaste

Week 1 Day 5
After a day off from running, completing the ALS ice water challenge and a good night sleep, I was stoked about today’s training run. My plan called for an easy four miles with the last mile being faster than the others. My normal displeasure with the treadmill turned around in my mind, as I figured by increasing the speed on the machine, I could successfully accomplish my training run. I started with an extremely easy pace and every five minutes, I increased the speed. With each step, I actually felt stronger. When Nike told me I was at the halfway point, I was still pumped and even though the speed kept increasing, I was surprised to discover that my energy wasn’t decreasing. I was even more surprised that I pushed myself to run the entire time I was on the treadmill. I would say today’s run has been my favorite run in a long time….even though it was on the treadmill. Next up, eight miles.

Week 1 Day 6
It was dark when I arrived at my run location at 6am. My running partner and I ran in the “city” that was illuminated by the street lights. The crescent moon was a sight to see. And just as that sight began to disappear, we were greeted by the beauty of the sunrise. Two miles in, we could see downtown. During a walk break, I said; “One day we’re going all the way downtown.” She unenthusiastically agrred. I knew she was tired and on a great day she would’ve jumped for joy at what’s to come. What she doesn’t know is that I intend for our one day to go all the way downtown to be in no more than four weeks. I hope she doesn’t read this. Lol. As we approached our cars, I decided to take the long way around. Adding a half loop around the parking lot put us at five miles. We got in our cars; her to go home and me to complete the remaining three miles. The temperature had crept up almost ten degrees from the time we began. At eighty degrees, hazy, hot and humid; I opted to finish inside on the treadmill.

Week 1 is done. I’ve experienced lots of emotions already. But, I’m keeping my head in the game. Although this training plan is more challenging than those I’ve used in the past, I’m excited to see the end result. And on the seventh day….I will rest!
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Let the training….begin

It’s about that time. I have another half marathon in less than ninety days. Everything about training will be different. I’m training in a new state, South Carolina. I’ve switched shoes. This time I’m wearing Saucony Omni 12. I went to a new running shoe store and had the soles cut. This technique is supposed to give more flexibility. I’ve worn the shoes for one 5k and quite a few runs. So far, so good. I’m changing my training plan. This time, I’ll be using the Coach on the Nike+ app. This training plan will have me running five times a week. Four days of running is the max I’ve done previously for training. The one thing that won’t be changing is my training partner. Georgia will get to be my ride or die again for the next twelve weeks. This little stuffed frog always brings a smile to my face. I’m sure she’ll be happy to train for a race in her namesake state. Rock n Roll Savannah….see you soon.

Stay tuned for weekly updates on my training.

Chasing 12

I decided a few days ago that I wanted to complete the NC Half Marathon at Charlotte Motor Speedway. I wanted to do one more race with my sole sisters Pam and Kat before moving to South Carolina. Since we had completed the Princess Half two weeks ago, this race would qualify us for half fanatic. What made this race different and special was that until three days prior, only two people knew I was doing it.

I made a poster that listed all of our races attached to the word “TOGETHER” that I planned to carry with me. I normally plan everything out (travel, lodging, outfit) weeks in advance. With quick thinking, I decided to tell my running big sister I was going. She responded with, “cool, I’ll go volunteer and you can ride with me.” I then needed someone to pick up my race packet since there was no pick up the day of the race. She suggested one of the ladies we run with, who gladly agreed to get it for me.

The night before was mentally stressful because I had worked a long day and was exhausted, I had to do laundry and it was daylight savings. I was terrified my clocks wouldn’t update themselves and I would oversleep. I laid my clothes out and got in bed around 10. I set two clocks to 3:34. At 1:30, I woke and looked at the clocks. I quickly drifted back to sleep. At 3:30, my phone rang. It was my wonderful partner calling to wake me. It was a pleasant and unexpected wake up call. Within minutes, the alarms sounded. I got in the shower and then dressed before heading to meet my ride.

There was no traffic going to the race. When we arrived shortly before 6, we got a great parking space and walked to the expo area. Pam and Tonia were taking care of volunteer duties so I stayed inside. When they found me, I was stretching. Tonia joked about me doing cheer team stretches. That’s when I informed her of my surprise and that I was running. Shortly before 7, Tammy arrived with my race bib. Soon after meeting her, we spot Pam and Kat coming in. They walk up and didn’t realize I was standing there until they were really close. The looks on there faces when they saw me was awesome. The smiles got bigger when they realized I wasn’t just there to cheer, but to run.

We headed to the START line and shared some pre-race chat before it was “go” time. My goal was finish in 2:45 minutes which would be a distance record for me. To do this, I knew I needed to be between the mile 12 and mile 13 pacers. I quickly caught up to the 12 minute mile pacer and actually stayed ahead of him for the first three miles around the race track. The thought of 2:40 seemed doable. Just after the 5k, he came up from behind and passed me during one of my walk intervals. I kept him within a sprint distance for the next two miles. Around mile 5, we were at a turnaround and the 13 minute mile pacer was on the other side of the wall. She high dived me as we passed. At this point, she appeared at least a half mike behind me, which put me at about a 12:15 pace. At the 10k mark, the 12 minute pacer started to get a little more ahead of me. In my mind, if I could see him, I could catch him. Around mile 8, a steep hill jumped out of nowhere. My interval timer was on run. I told myself I could tackle it and picked up my pace a bit. Halfway up, my legs told me they hated me and refused to go anymore. I felt slightly defeated. Looking around, I realized everyone around me felt the same way about the hill. No one was running. There were drummers at the top of the hill. And even the sound of the drums couldn’t get me up that hill running. I could still see the pacer in the distance. But by mile 9, my dream of maintaining 12 minutes and the pacer…..were out of view.

I decided that once the stretch goal was out of play, I needed to focus on the other goal. I pushed to run with my interval timer. Even though my run was getting slower, I still ran when it said run. At mile 10, two ladies running beside me were chatting away. I was glad I was running alone, as I was running out of steam and didn’t think I had the energy for a conversation. One of them said, “Doesn’t it seem like the miles are going by quickly?” I wanted to clothesline her. As my answer to the question she hadn’t asked me was a screaming, “NO!” I needed those two to get away from me and was happy when my whistle sounded indicating I could walk. Mile 11 was rough. I had been awaiting my second wind to kick in. That never happened. And this mile was not an easy one. I dreamed of hugging the mile 12 marker when I got to it. When I reached it, instead if a hug; I felt like crying. My legs were feeling heavy, I was tired, I had set a goal I didn’t know how I was going to make and I still had a WHOLE MILE to go. I switched from 4:1 intervals to 1:1. I felt like the FINISH line was never going to appear. When I could see the finish line in sight, I decided I needed to keep running no matter what. I’m sure I appeared to the spectators to be going in slow motion. When I was close enough to see the clock, it said 2:45:16. To finish before it reached 2:46:00, I was going to have to push. When I crossed the mat, I had achieved my goal. I remember the first time I crossed the finish line in high school completing the two mile with blazing speed. My coach told me, “If you have that much energy at the end, you didn’t give it your all.” Today, I gave it my all. I left everything I had……on the track!

Official finish time-2:43:49.

The 1,000th mile

The 500 mile challenge began on December 21, 2012. The goal was to have participants log 500 miles by June 12, 2013. As participants began to get close to the 500 mile mark, it was decided to extend the mileage to 1,000 and extend the time to a full calendar year. The change allowed those who had higher miles to strive for a new goal and those who had lower miles and/or injury to not be discouraged by adding time.
The first woman to complete the I RUN This City 500/1000 mile challenge was Tammy Toliver of Greensboro, NC. I contacted Tammy to find out where she would be completing her 1,000th mile. She gave me the location and the time. I had never run that particular course and I’m not the 4:30am kind of girl. But, it was important that I was present for this milestone since I live in the same city. I woke before 4:00 to meet Tammy and other members of Black Girls Run fir a five mile run. I was told that I was “in for a treat” with this course. The treat was hills, lots of hills. Secretly and quietly, I enjoyed the challenge.
At the end of the run, Tammy was presented with a finisher certificate and other gifts.

I asked Tammy about the challenge;

IRTC:When you started the challenge, did you have a target date to complete your 1,000th mile?
Tammy:When I first started it was just 500 miles which I wanted to complete by my birthday. Then when it was changed to 500/1000 I had set my mind to complete by July.

IRTC:On average, how many miles did you run each week?
Tammy:I would say I run anywhere between 20-27 miles week

IRTC:What was your longest distance run during the challenge?
Tammy:The longest distance I ran was 13.1 miles

IRTC:How many races did you complete during the challenge?
Tammy:During challenge I completed 7 races and did 3 virtual races.

IRTC:To help prevent injury, cross training is suggested. What do you do to cross train?
Tammy:I do strength training, walking, elliptical and Zumba.

IRTC:What is your favorite refuel food/beverage?
Tammy:My favorite refuel food are raisins, bananas,chocolate milk, Gatorade

IRTC:What advice do you have for other participants of the challenge to reach his/her goal?
Tammy:Don’t give up if you haven’t reached your goal by the time frame you set. I had 2 injuries during challenge were I wasn’t allowed to run, but I just looked at it as a small setback. I just focused on getting better and knew that I was close to my goal and didn’t let that discourage me. I was only in competition with myself.

IRTC:What was your favorite thing about the 500/1000 mile challenge?
Tammy:I started the challenge to help me get in more miles and being more consistent with my running. It was also motivating to see other runners posting their mileage.

IRTC:You completed 1,000 miles in a little over eight months. What’s your next goal?
Tammy:My next goal is to complete a full marathon before my 50th birthday.

Congratulations on your accomplishment!

I RUN This City Gives Back

I RUN This City Gives Back allows participants to combine fitness (walking and/or running) with giving back to the local community. There is no “cost” to participate. However; supporters are asked to bring an item(s) to be donated to a specific cause or charity.
The weekend of August 10th, I RUN This City Gives Back focused on education and back to school supplies. The recipient of donated items will be the Guilford County Teacher’s Warehouse. This agency houses supplies for teacher use during the school year to help defray the out of pocket cost that many educators spend to help purchase additional supplies for his/her classroom.
According to a survey conducted by the National School Supply and Equipment Association, teachers can easily spend as much as $800 per year of their personal money on supplies for their classrooms.
The two day event was broken into two segments; a morning jog/run of three to eight miles on Saturday and a one to three mile walk on Sunday evening. In total, there were eight attendees and three people who could not attend but donated supplies.
Over two hundred items were collected.
Stay tuned for more I RUN This City Gives Back events in the future.

I USED To Run Alone

I’m a bit of a go getter when it comes to every aspect of my life. I usually push until the desired result is reached. This is what I also do when running. In the past, if I wanted to run and there was no one available, I’d just go alone. After yesterday’s events, I don’t think I’ll be running solo anymore. I couldn’t be more grateful that I wasn’t alone.
I recently posted a picture on I RUN This City that I captioned, “There’s strength and safety in numbers”. The prompt behind the post came after seeing an article about a man that left his home one evening on a run by himself that ended up missing. After the community spent a few days searching for him, he was found. Dead.
I had gone out for a track workout with my buddies and we did a half mile warm up and proceeded to begin speed work. Everything was going well. We were each doing 400m runs. I went last and finished with an impressive time. I felt a bit winded and went to lean on the fence and get a sip of water. Soon after removing the bottle from my fuel belt, I hit the ground and was unresponsive. My friends immediately began to care for me and dialed 911. When EMS arrived, I was doing better but I knew I didn’t feel like I should. I took my first ride in an ambulance where I was hooked to an IV with a blood pressure of 82/48.
I had recently been looking at the Road ID bracelets just in case something ever happened to me on the pavement. But I didn’t order one. Why not? I don’t live near any of my family so I wasn’t sure who’s number I would use for my emergency contact. Although I didn’t order the Road ID, I do carry my identification, insurance card and $20 cash on me every time I run. Having these items with me made it easier for my friends to give hospital personnel important information.
If you have to run alone, please use caution and carry information that someone can use to identify you in the event that you are unable to speak for yourself. Most cities have local running groups. Check the Internet and join one. Running with others is more safe…..and usually more fun!!

Beat the Heat…..again

One year ago, I showed up at the start line for my first 5k. I vowed never to complete that race again because the conditions were not so great. By conditions, I mean it was hot…really hot! But, I did sign up and I did finish…..again.
It felt nice not being the new kid on the block. Unlike the year before, I felt confident and my I wasn’t nervous.
I looked back mentally at what I thought I needed to do different this year. The first thing on the list was to wear my fuel belt. I didn’t have it last year and at the first water station I was sadly disappointed when I was handed a cup of very warm water. I was very hot and all I wanted was something cold. At the second water station, I wanted to cry because I knew this water was going to be warmer than the last. But, I was thirsty. I had to take it. This year, I froze two of my water bottles so my water would be cool and I wouldn’t have to stop.
The second thing on my list to do different this year was run the entire course. Last year, I was slightly upset with myself for walking when I knew that physically I was capable of running three miles. I was inspired by a shirt on the course that said, “Run when you can. Walk if you need to. Crawl if you must. But never give up.” If I chose to walk, in my mind I was giving up. So I kept going. I had to have several talks with myself to keep running, but I didn’t walk at all.
The third thing on my list was to finish with a better time this year, than last year. Go me!!! I did that too.

This year, the only thing I would have changed was to get more rest. I had a little too much planned for a race day. I stayed up too late the night before and woke up at 4:30am for a yard sale. When the yard sale ended, I went to work. I tried to squeeze a nap in between work and the race but it was unsuccessful.

I’m glad that even though I vowed never to do this race again, I was able to complete it with two women who were there with me at the start line last year. I love the memories I continue to make with my sole sisters Kat and Pam. I was most happy about being the encouragement for my friend John to begin a fitness journey. She finished her first 5k almost two minutes faster than her goal time.

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Rule #1

Today I broke Rule #1 of racing. Don’t try anything new on race day. Though today wasn’t exactly race day, it was a training run on the actual course of my next race. I had run this course before. It’s the site of my first 5k. I vowed never to run this race again. But somehow I got roped into not only running the course for practice but registering to race it again.
After finally convincing a friend to start running, she decided that “Beat the Heat” would be her first 5k. I asked if she wanted me to come cheer her on or come run it with her. I had my fingers crossed that she would choose cheer. But no, she wanted me to run. This made my running buddies happy as they had already decided that ” WE” should make this our reunion run. I had already declined. They were excited when I told them I was signing up.
This morning, after twenty years on land; I thought it was time to get in the water. I put on my swimsuit and made my way to the pool. I didn’t want to just get in and get out for the sake of saying I did it. I needed to stay in for a while; hold on to the wall and kick a bit, walk the length a few times. It never crossed my mind that this was “something new” in regards to rule number one. After the pool, I went to work. From work, I went straight to the run. I started out strong but then began to feel my legs weaken. I wondered what was going on. At first I thought it was the heat. Then I thought it was the hills. But I realized it was neither. It was the pool. I had really already worked out for the day and used my legs slightly different than I use them to run. My legs were tired. I had to have what felt like a long conversation with myself to keep going. The situation with my legs caused me not only to fall behind the group, but to follow a person who had taken a wrong turn. This caused my 3.1 to be a bit longer. I actually completed 3.33.
Note to self….getting in the pool is “something new” and another workout. Until I build my strength and endurance in the pool, I need to get in on a day I don’t run or run first. Body…..I’m sorry for doing this to you today.

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Finding My MOJO

I set a goal to log 1,000 miles in a fiscal year (12 June 2012 – 11 June 2013).  On June 2, 2013, I reached that goal crossing the finish line at Run Like A Girl four miler in Richmond, VA.  I was filled with emotions.  I was excited.  I was proud and I felt accomplished.  I had decided after reaching 1,000 that I would take a week to go easy to recharge and recover.  I decided that my miles would be a minimum.  Minimum ended up being thirteen.  In my mind, I would be ready to resume my twenty five plus miles a week the following week.  I reached eighteen miles.  I was feeling blah.

My friend teased me that I was having the turning 40 blues.  I knew that wasn’t it.  I was excited about the new age milestone.  I welcomed my initiation into the society of fierce, fabulous, forty year young women.

I couldn’t put my finger on what I was feeling or why I was having the feeling.  This morning….I got it!  It had been twenty two days since I laced up to run – I mean really run.  In the past three weeks, my body showed up on the pavement, but not my heart.  I was drained from the inside out.  I had reached my goal without setting a new goal.  This morning when I started my Nike+ app, I set a goal.  Run three miles without stopping..Mile one was a breeze with just over a ten minute mile pace.  It was humid and I wished I had gone earlier.  At mile two, I had slowed down a bit and I began to think that I should finish my 5k doing intervals.  My body battled my mind and logged into my heart.  That’s when it hit me.  I really am driven by the goals I set for myself.  And this was the first goal I had set on the pavement since I completed my last goal.  I told myself, “Today’s goal is a non-stop 3.1 and that’s what we’re going to do.  Suck it up!”  At mile 3.2, I felt my chest swell a bit that I actually didn’t give up.  I walked the next half mile and took the time to set new goals.

Goal number 1 – Log 500 more miles by Christmas.

Goal number 2 – Complete a 5k race in under 30 minutes.

Goal number 3 – I’m keeping to myself…..for now.

I left my mojo in Richmond but found her on the pavement in Greensboro.