Thankful

Hi!

Yep, it's me again and what a first week post-vacation back it has been. I love what I do, but deadlines, meetings, and wasting time (it all happened this week!) takes a toll on you.  After work, I exercised but my mind and heart were not in it. It was hot. I hadn't planned well, but towards the end of the run I thought back over the past year and about previous years, when I could not run, and suddenly I was just overwhelmingly thankful that I could run at all.

Growing up, I was a healthy kid who had acne and took medication in high school up through 2003. I usually got a cold every fall, which I now know was due to allergies, but rarely did I get sick. I got pneumonia in December 2001 and then again after getting H1N1 in 2009.  Then, I transferred schools and life got interesting and below are a brief summary of my health trials.

2003 - Spring - I transfer schools and get diagnosed with classic migraines.  I gain more weight than I have in my entire life, lose my balance which has never been great, and get off all medications.  I determine the triggers - after comparing ingredients on labels - and I begin a life of not eating citrus (naturally occurring, organic, or added).  Bummer - I loved lemonade and limeade during the hot summer months.

2008-2013 - I begin experiencing symptoms that will lead to surgery in March 2013. I buy my first house 2 weeks prior to surgery and at this point I am not exercising much.  Fall/Winter 2013, I get bronchitis.

2014 - Spring - I get pneumonia and then Fall/Winter 2014, I get bronchitis and miss Thanksgiving for the first time in my life.

2015 - I signup for a running coach (first one) and I complete the Cherry Blossum 10 Miler. I am supposed to run my first marathon the fall, but after lots of allergy shots (weekly and testing), I am just not where I need to be.  September - I get the results of a second round of allergy testing and begin the elimination diet. I did not learn much, but I quit all running until December 2015. Mold is removed from my house and I start feeling better (Fall 2015). I plant flowers and put in a flower bed.

2016 - I begin running just a little and I start feeling a bit better.  I accept a job and prepare my house for sale. July 2016 - I start my new position and begin feeling not great, since my apartment has similar issues to my house. I sell my first house (yay) and house hunting begins in earnest.  I also run my first 5k since all this goes crazy and sign up with my second running coach, who continues to coach me today.  I am lucky she did not kick me to the curb, when I showed up late to our initial meeting. I continue to slowly run but my health continues to be problematic.

2017 - I go of all medication, but I begin having issues similar to 2008-2013.  Thankfully, I do not need surgery, but I begin seeing a specialist and running continues.  March 2017 - I run another 5k and feel as though I can actually do them without dying (big accomplishment). Bad health patches hit and I realize a half marathon is out of the question for Spring. I move into my new house in April and I begin feeling so much better.

Full circle - I continue working with a specialist and my 5ks in July and late August go well. I sign up for a half marathon, which I am running on November 4th.

So - yeah - I could schedule my runs better to avoid accidents. Thanks to Ali Feller (@aliontherun1), I can admit that this is sometimes an issue for me and now I will not feel bad about taking the sometimes necessary trip to the facilities enroute. I run better and avoid runner's trots=win, win.

My training has been fairly consistent although the not the best since June. I skipped some time in May and then again on vacation, but I stayed active with walking, hiking, weeding, etc. This could mean my half marathon time is not what my coach and I hoped it would be. I doubt it will be worse than a 2:45 I ran until mile 10 and then walked until the ending, which I finished slowly in Fall 2015.

For those, who are healthy and have not experienced training issues, I truly applaud you, but I also recognize that I am becoming a stronger person and runner despite these issues. I might not have a faster time in November, but I am proud of my drive to get in a workout (even if it is not ideal) per the schedule, even when work keeps me at the office for long days.

Do not take your health for granted, because one never knows what tomorrow will bring.

Happy Thursday!

Vacations are the best!

Hi All,

Yep - I have been on vacation and I am transitioning back into long days, running, and work.  The travel decided to assist in the process by making my arrival close to an hour later than originally scheduled. I am ok with this, since I only had to rely on my own transport. This was my first time seeing a delay mentioned only in the "remark" section. Also - the airline did a great job of keeping the passengers updated, but to get an idea of boarding time, asking someone made the most sense!

Delays are never fun, but it happens. This way I can get the next visitor to the Wild West safely to Baggage Claim. It is always good to appreciate the small things.

A post shared by Runningwithallergies (@runningwithallergies) on Sep 16, 2017 at 2:42pm PDT

My time in New Mexico was filled with fun, relaxation, strategizing and thinking, but most of all quiet and a break from work stress and social media. If this lack of "blogging" bothered you, my apologies! I do try to warn those - who are not familiar with my technique of hiding - but I will do better next time.

Weeding is fun and a great way to cross train. It looked like this and I assisted in making it look much cleaner. Hurrah for vacations. My heart ❤️ is definitely in the west.

A post shared by Runningwithallergies (@runningwithallergies) on Sep 9, 2017 at 1:02pm PDT

While not feeling great, I finished up a pair of fingerless gloves for my Mom. We both knit and my ego when it comes to bad or poorly written patterns appeared.

Today, I finished these fingerless mittens, whose pattern I will not repeat or share, went hiking, and visited a new-to-me visitor center. Between two hours of weeding Saturday, walking about a mile minimum each day, and then a good 2-3 miles of hiking/walking today, I am pretty much adjusted to the altitude. More hiking is planned for Friday. 😀

A post shared by Runningwithallergies (@runningwithallergies) on Sep 13, 2017 at 3:07pm PDT

It also became clear that I had not lived in the west, when I kept double checking about "putting wet clothes in the washer." As a person, who is extremely allergic to mold, I am quite careful!

Friday marks my 10th year as a professional. I cannot quite believe it. If you have questions about what I do, feel free to message, email, or comment and I will try to answer them!

Seasons (Fun, Painful, Tough, Dull)

Hey All,

It's been quite the week.  Work is bringing new and good challenge on all levels.  In fact, I have been pushed/challenged to have three published peer-reviewed articles a year from now.  EEK - I have one semi-complete, but I hope to get it in by the end of October.  As for the others, I am truly focusing on one article/day/etc at a time.  Else, running in the opposite direction at full-tilt sounds just lovely.

With this injury/non injury cycle of 5 years, I am learning to push through the seasons.  I can say that I am healthier and happier than I was a year ago, but it has not come without some testing moments.  Days - when I could not run for instance - when I dragged myself out of bed, to the office, to home, and then attempted to do things I would do during a scheduled break.  It turns out that I am really much better during a "scheduled" break rather than an unplanned one.  I am not really surprised by this.

Running returned a week ago today and suddenly I could handle life and bed by 10 or 10:30 was not a struggle.  It did not necessarily always happen, but goals are good, yeah?

I was lucky to have had good health for most of my life.  Migraines were the first hurdle I battled starting 2003-present. Things really hit the fan health wise in 2013.  So - I can confidently say I am moving in the right direction, but I relate to the "struggle bus mentality" and "will I ever feel normal" question.

I hope so, but until I can stay healthy for a year, well, I won't be saying anything.  I am not sure a blister counts as an injury, but it was a setback for sure!

The sad, painful, tough seasons always lead to a season of fun.  I have yet to experience a truly dull season, but I will admit to asking for one occasionally.

Happy Sunday and Keep your chin up!

11 day forced break=I can run!!

Hey All,

It's been a busy and painful couple of weeks.  I managed to get two blisters, which caused me to stop running for 11 days, and then a little one between yesterday and today.  I really think it is due to wearing the same shoes for close to 2 weeks, simply because they fit.  For the most part, I have been fortunate in that I rarely experience the long distance running injuries (shin splints, blisters, chaffing, etc).

Today, I got to run 2.07 miles and it felt really good. I know that getting back to where I hope to be before my half marathon on November 2nd will involve quite a bit of work. I am ok with that. Running - even on the tough days - is better than being sidelined.

Happy Sunday!

Blisters and Recap of a Busy, Busy Week!

When I go completely silent for the most part, one of two things is happening:

1)Life is tough and I cannot work through it enough to talk about it.

2)Busy, Busy, Busy is the name of the game from sunrise to sunset.

This past week, I taught for four hours, which was fun and went well, and I gave a presentation on the same day. Between prepping for those and getting ready for two more presentations this week, I also got other things finished or at least closer to where they needed to be.

Also - I got a thumbs up and I have no additional doctor's appointments until March. How exciting is this?  Really, really exciting!

Tuesday's speed workout went well and Saturday's long run combined with first try at fueling went well. I did end up with a blister (big and nasty one) for the first time in years, but it did not keep me from running today and it amazingly did not hurt as much as I feared.

I am hoping this next week will be good and productive, but I am definitely learning to take it a day at a time.

Happy Sunday!

Race Recap of Sole to Soul 5k - WOW!

The credit for my improved times and no longer loathing a 5k goes completely to my coach. We both raced today and she was the top overall female in the race! She is amazing, down-to-earth, and keeps finding the speed, which I seriously thought would never ever return. Yesterday, I worked 11 hours. Lately, I have been averaging 9-10 hour days. Students are completing Orientation and we are in the busy stage of preparing as best we can for classes starting on Monday. Added to that - I am teaching next Thursday. It is a new program and it is exciting. Monday - my light workout did not go as I hoped. I figured this might happen, since I seem to be sluggish and not great on Mondays. By Tuesday night, I am good. My coach suggested a 9:45 minute pace and I was semi-optimistic that I could do it. I started my garmin but only made note of the first mile split on the course clock to see if I was overly fast or slow. Then, I tried to maintain or increase the pace for the remainder of the race. Overall goal - My coach thought I could do a sub 30 5k. I would have been pleased with a 30+ 5k, but she was pretty sure I could do it. She was right! Mile 1 - 9:33 Mile 2 - 9:36-9:39 (The record is a bit confused, but it is still quite nice!) Mile 3+ Split - 9:13 Average pace - 9:28 and chip time is 29:22. This is the first time I have had single digit splits in quite a few years and, overall, I finished sub 30. I am so astounded that I will probably be grinning or in awe the rest of the week. Granted - the long run on Saturday could be a bit challenging, but we shall see how it goes. Fueling - pre race - it did not go as I hoped, but I also had nothing to fear. I felt the best before and after a race, including the prescribed warm-up and cool down, than I ever have in my life. Rest, Sleep, Pre race workouts - These were not ideal, but I decided to give it my best and see what happened. Plus, I was thrilled to be employed, healthy, and ready to race! Happy Thursday!

Clarity comes with time.

Today, I decided to get in some writing time, since my work schedule did not permit it for the past few weeks. It is inevitable in tenure track positions that you will work longer hours and on weekends. As a clueless college student, I did not understand this. Early in my career, I worked hard and checked email on weekends, but I still did not get it until May 2012, when I started supporting an online-only program and dabbled in doing my own research for the first time. Pre-July 2016, when I entered the tenure-track world, people thought I had a tenure-track position. I was doing research and presenting at conferences. I spotted gaps in programs and sought ways to fill them. I taught (not particularly well) continuing education courses and recognized that my true strength lies in background and supportive roles. Or, if I am asked to teach, the trick is to find ways to engage the audience and to make sure they leave with new knowledge. On August 10th, sixty fourth day health professional students will be in a room with me for four hours. It will be an interesting day and I am hoping that I can make an impact on them. Until September-October of 2016,I still kind of did not get the tenure process. I was looking for something to research and, more importantly, was adjusting to my new position. The full force of tenure hit in October of 2016. I needed to get going on research. I submitted an abstract and continued looking for ideas. In January, after a short respite during the holidays, I got approval to do a study. In April, I was asked to write an article based upon an abstract I had submitted in October 2016. That abstract led to a pilot study in March-April 2017 and a study in June 2017. I am in the process of putting the article together with an end of August deadline. Growing up, I kept hearing the statement, "The more I learn the less I know." My father, you see, is a social-behavioral ecologist and I grew up assisting with his research and attending his presentations. He is an incredible at both. He has literally taught me everything I know and he eventually got tenure, although his path was not one he or anyone else would want to repeat. Is it intimidating to be the daughter of a published and world renowned researcher? Yes-I do not, however, use my Dad's career or accomplishments as a stepping stone for my career. Instead, I continue to assist him, when he cannot find the articles and books he needs (hello, librarian or information professional here!) and he has, from the outset, been the best reviewer of my papers, presentations, and articles. I may frustrate him at times, but he keeps on providing ideas and suggestions. So thanks, Dad - I know we continue to be at odds at various times, since I prefer running to soccer, tennis, or most other group sports, but I still love you and I will continue watching and applauding your professional and athletic accomplishments. I also will not make you run with me ever again, unless you choose to lace-up your shoes and join me. Running is my way to keep sane, work through research and work issues, and...I am at my best, when I can run, race, and just keep on moving. Tenure is the ultimate marathon with the codifier that not everyone will get it. So I am going to write on weekends, as needed, stay late, as needed, and continue to be the best supporter for the community I can and I will find a way to accomplish and to be the best tenure candidate I can during the non-work hours. One can only do so much and that, folks, is the last I plan to say or to write about it. Happy Saturday!

Yep, it was tough. Infected bug bites stink.

The week started off ok. I thought, after tough days in the previous week, that I had a handle on this last week pre-arrival of the students. Tuesday night, I had the best speed workout in a year. It was amazing. I surpassed all my set paces and completed even the "optional" portion. I also had a partner/buddy for the first time and it was really cool! My coach was shocked but in a good way and then I decided to do the Indianapolis Monumental Half Marathon. On Wednesday, starting at about 10 am, the perfect storm hit. An issue, which I had gotten hints about but decided not to freak about handling since I could not do anything, blew up into a giant mess. I spent most of Wednesday and Thursday fixing it. A year ago, this experience would have kicked me back a few steps. This time - granted - it was really tough and, yeah, I have had some emotional and tough moments. I did not, however, let it stop me from doing my best to fix it. I am actively searching for ways to prevent this mess from occurring in the future. It also made me realize how - in the scheme of things - my first priority will always be supporting my colleagues, faculty, staff, and students. These folks make me want to come into the office each day. Tenure is something I will strive to get, but my focus is not on it. Then - sometime between Tuesday night and midday Wednesday, I got a giant bite. It looked unusual, which was my first hint, that perhaps something was off about it. I tried wearing a long sleeve shirt in hopes of minimizing the itch factor, but it only made things worse. Finally, after trying Benadryl spray and my normal allergy medicine; I went into Urgent on the advice of my doctor. I had taken pictures Thursday night and had planned to into the doctor, if things looked the same or worse this morning. Things had improved, slightly, but the redness and "extra heat" were not a good sign. So - I am now on an antibiotic for 10 days and I hoping it fixes the situation. I react to all medications and I am drinking Kombucha to be safe, while continuing getting probiotics in other ways. I am proud that I made the decision to see the doctor, since I usually must be dragged kicking and screaming (ok - I get prodded) into going. If I learned anything else this week, it is to learn what I can control and to work within reasonable limits to fix or to influence areas that need work, but for which I am unable to be the "only" solution. Happy Friday!

What a 9 days...OOF - Recap, here we go

Hey All, The last nine days have been full of stress, fun, running, and moving towards a painted living room! I had visitors, which was cool, and then I completed my first six mile run in awhile and it felt surprisingly good. I remembered that once I hit six miles that I need to eat beforehand. I tried 3 pieces of bread, 8 oz (or more) of water, and then off I went. I was so thrilled to feel pretty doggone good and that was a huge improvement over training in previous months and years. So - not to take chances - I switched to a bagel, ended up delaying a bit due to weather, and then completed 6 miles again and felt comparable or a bit better than my long run. Also - I did a speed workout with a group last Tuesday, who I call the gazelles, and it went quite well. Motivation - a few days - was a struggle, but I got out and did it. The heat was just awful last week and Saturday, when it was not raining. I am glad it has cooled off a bit and this means Fall will indeed be coming soon! Fall and Winter are my favorite times of the year. Ok - so I could pass on the ice, but snow never gets old. On top of all this, I have also selected a paint color and I am in the process of painting my living room. A post - once it is more complete and finished looking - will be coming. In a few weeks, my furniture, ordered in early June, will be delivered and this is my motivation for getting it painted. I think that I have before/after photos and I am glad that I took the time choosing my color, after selecting furniture. The next two weeks are going to be hectic. I will try to post before 9 days pass again, but Instagram is probably more likely to be current for a bit. Happy Monday!

Where did this week go? Finding Motivation!

Hey All,

My apologies - I was really (for a whole two weeks) doing well at posting at least once a week.  Some challenging, thought provoking, and good things happened this week.  It was a also a week filled with moments, where crying (yep, did that once) and a sense of futility enveloped me.  Let's rewind to Monday.

I had some great discussions last weekend and recognized that dear old tenure was taking over my life.  In fact, while running, it reminded me of the Planet Hoth scene from Star Wars.  Side note - I really loved Star Wars a great deal, but then Disney bought it.  Sorry - Star Wars, I will only be a fan of your pre-Disney movies.  At any rate, back to tenure and the way it was taking over my life.  I am sorry, I can plan a trip for x years, until I have a decision.  Or, I really need to not take any vacation time, until I have a handle on this.  STOP - that's right, my colleague shared this article and suddenly - including the discussions last week - I got a clue.  I was letting this big ambiguous, politically filled, frustrating, and seemlingly endless process hamper my creativity, love of learning, and sadly my approach to handling my position.  I have not completely rewired my thinking, but I am working on it.  My goal, of course, will be to get it, but I want to focus on doing things I like and then applying them towards tenure.  This past year (first year in my new position) has not been easy and I am hoping this next year will prove to be a bit less challenging.  I got the first year review done and I have incorporated new ways of tracking things, which I hope will make the upcoming reviews less tiresome and stressful.  Meanwhile, I am taking a whole 9 days (Sept 7-16th) off and I have no regrets.  Yes, I will check email enroute and probably during the work week, because I owe that to the people I work with and to those I support.  Besides that, I will be relaxing and having fun for the first time in longer than I care to admit.

Motivation is a tricky thing.  I love to learn, but (see previous paragraph) I am not always approaching it as I should.  When it comes to running, I usually can get out the door and get the prescribed workout done.  Nick Symmonds, two time Olympian in the 800 meter (half mile), spoke to the challenges of running and being an entrepreneur in this Vlog.  It is worth watching and he is a fun, energetic, and forward thinking fellow.  He will be racing the Honolulu Marathon in December.

So on Thursday, I could barely get out the door (yep, it was hot and I was tired).  Also - after rowing for 50 minutes on Wednesday night, I could feel some of my muscles complaining and the moderate pace - well - yeah, that did not go as I hoped.  I finished the distance and then I just needed to do some strides (short sprints ~50 meters or equivalent time as prescribed where you work up to 90% effort over a short distance).  I had no motivation.  So - I checked my mail.  Closed the garage door.  The motivation was still missing.

Inspiration hit!  It was hot and I usually wear a hat while running, because I am fair skinned and sunglasses always fall off my nose and become a nuisance.  This led to my forward brim vs. backward brim debate.  By changing the hat and having the brim face backwards, I immediately felt cooler and it was just enough to get me moving to do the strides.  Little things - folks - can make more of a difference than one might suspect.

So - wherever you are - take a moment, when filled with doubt, frustration, despair, anger, or just plain annoyance - and try to take a large view on the situation.  Can I accomplish this today?  What have I done today that assists me in accomplishing this goal?  If this process is truly filled with pitfalls out-of-my control (hello tenure, weather on race day, etc), why should I spend my energy on something that I cannot influence?  Then, find someone or something, who will stick with the facts, and ask them to provide input.  If you are lacking motivation, switch up something (ie change the way your hat is facing, try something new (different route, wear earphones), or do what works for you), then go for it.  Motivation is fickle thing and getting out the door is (95% of the time) the toughest part.

I am sharing my brim forward/backwards photo below!  I truly did not expect it to work, but it did!

Happy Saturday :)

Are you a hat forward or backward type of runner? Normally, I am all about forward. I was hot, needed to do strides, and even after waiting a few minutes lacked motivation. So - I flipped the hat backwards. Presto Chango - I got the strides done. Motivation does not always come easily, but distracting myself just a bit brought it back in full force. Happy Thursday!

A post shared by Runningwithallergies (@runningwithallergies) on Jul 13, 2017 at 5:13pm PDT

Rowing is the best!

Happy Friday of Strange Week!

Monday felt as though it was Friday.  Wednesday reminded me of Monday.  Thursday felt like Tuesday and today, well, it definitely felt Fridayish at the end.  I was tired and ready to not think.

Speaking of thinking, I have a tendency to work out kinks in a plan or project, when I am running.  Lately, I have been trying to find a way to enjoy cross-training.  Spin classes are good, but I am not a huge fan of them.  On Wednesday, since I was feeling the speed workout from Tuesday, I decided to be brave and try the rowing machine.  I love it!  After 20 minutes, I decided to stop for my first attempt.

Tonight, I did 40 minutes and I could tell I am getting stronger.  I also could feel - in my hands - that I had done it on Wednesday.  Right now, I will continue with my membership at the gym and I hope that one of the classes will begin to hold some appeal.  If not, I might just decide to cancel membership and invest in a home rowing machine.  At one point, I had a home armless elliptical, but the rowing machine is so much better.

Tomorrow is my long run.  At this stage of fitness, I am enjoying watching how quickly my times improve.  My PB (PR) will come and I will keep working on improving and enjoying myself until then.

Happy Weekend!

Stripey Scarf - Completed on March 19th, 2017

Done!! I am quite pleased with it, though, and now to wear it before the weather gets warm again. Although I am on ravelry, I have gotten bad about updating my queue.

A post shared by Runningwithallergies (@runningwithallergies) on Mar 19, 2017 at 1:22pm PDT

This scarf, which I started in April 2015, is finally done!   I ended up modifying the pattern and then I found additional yarn.  I could keep providing additional reasons for why it took forever to finish, but I will cease.

It is not my favorite pattern, but I am glad it can now be worn.

Happy Crafting!

Race Recap - July 2nd - The Sparkler 5k

My post-5k breakfast of yoghurt and raspberries! My fitness and times are improving. Now - time to recover and enjoy the beautiful weather! My apologies to the non-raspberry fans. I could not resist getting these yesterday!

A post shared by Runningwithallergies (@runningwithallergies) on Jul 2, 2017 at 8:37am PDT

Hey All!

I completed the Sparkler 5k on Sunday, July 2nd, and finished 4th in my age group and beat my March time.  I finished in 31:08.8.  This is roughly 40 seconds or so faster than my previous 5k and I went in with less training but a better warm up and pre-race prep.

So - let's take it back to Tuesday night, when I heard about it and discussed goals with my coach.  I pushed hard and thought, hmm, maybe I can handle a race.  I did not commit.

Wendesday - I took a Spin class at the YMCA and again pushed myself as best I could.  At the end, I was tired, covered in sweat, but I was smiling.  I came home and registered for the Sparkler 5k.

Training on Thursday - Saturday went well and I took it nice and easy all day Saturday.  Around 7-8 pm on Saturday, I was battling a headache and my stomach was not in the best of shape.  I decided to just push through, hydrate, and see how things felt on Sunday.  The firecrackers late into Saturday night did not help and my "can't sleep the night before a race" hit.

Goals for the race (A-C):

A - Run a sub 31 minute 5k
B - Run a 31:30 minute 5k
C - Beat March Time (~31:50)

Sunday:

The headache was mostly gone, but I still did not feel great.  I ate a Picky Bar, had quite a bit of water, and prepared my post race tart cherry juice bottle and filled a water bottle.  I got to the race and completed a 5-8 minute warm-up with a bit of a stride.  I finally felt decent.  I knew A was out-of-the question, but I figured C was doable.  B would be a stretch, but why not give it a try and follow the guidelines of making each mile a bit faster.

Mile 1 ~10:08 (I had my garmin on, but I did not look at it until I finished the race.) - a fellow announced the mile spilt and I think the 3/4 mile split.  I knew at the 3/4 split my time was pretty good, but I also was prepared to slow a bit, if I was sub 10 at mile 1.

Mile 2 ~10:07 - I have no clue when I passed it, but definitely began pushing a bit this mile.

Mile 3 ~10:07 - I started booking it at turn-around and hit a full-out sprint when I saw the mile 3 sign.

~0.1 Mile - I think I finished this in under a minute or close to it.

Takeaways:

• My stomach cooperated (yay) and I got my cool down complete, before handling the upset stomach.
• I should have been packing a water bottle all day on Saturday and I will not make that mistake on future weekends or evenings.  Thankfully - the day was pretty cool or I would have struggled.
• 5ks are still not my favorite distance, but going in trained makes them bearable.  I am starting to think of them as "tempo runs" instead of races.
• Distracting yourself, especially when the weather is tough, makes a huge difference.  I began counting - in my head - the number of people I passed and compared it to the numbers of those who passed me.  If you count stroller runners as a single person, then I passed more people than those who passed me.
• Only one person passed me between miles 1-2.  I hoped to not have anyone pass me, but I will take it!

Happy Monday!  I did a 2.19 mi run and myrtl today, which helped workout the crankiness from yesterday's run.

Enjoy July 4th!

P.S.  My coach found this, because, being me, I forgot to look!