Chocolate understands

Happy Halloween! I’m hoping you aren’t in a sugar induced coma and know that it took great effort to limit the amount of candy I consumed today. It was my day of rest and having sugar intensified energy on top of my usual self would be a bit much. (even I can admit this)

Yesterday was a really great workout day for me. My gym is renovating and updating the equipment and the spin room was recently redone. I used to go to about 3 spin classes a week and loved it but haven’t been in months. So, as my cross training day I decided it would be a great opportunity to go back to spin and bring something fresh to my workout regime. It felt really great to cycle again and my legs were worked in a totally different way. In the hour class I covered just shy of 20 miles and kept my rpm between 85 and 115, which was the instructor’s goal for the class. I finished with some ab work and sit-ups and left the gym feeling…well pretty exhausted to be honest. So today I embraced my time off and am looking forward to a good night’s sleep.

Over the next couple of days and into the weekend, I’ll try some other classes at the gym alongside my running. This, combined with some good down time at home should help ward off any cold and flu bugs creeping around. I started to feel a little off today but got right on the vitamin c and herbal tea wagon to fight it. With upcoming travel, nothing is worse than getting sick or being sick and on the move. No significant plans for this weekend just yet, and I am totally okay with it but a few surprises and spontaneity will add some fun.

Well, I’m at the bottom of my tea and running low on energy so it’s a good time to turn in. Or maybe go have just one more little chocolate bar before bed…

 

Dance in the rain

Another week, another shot at new opportunities, another chance for improvement, but apparently not an option to run outside. The rain, 64km an hour wind, and near zero temps would turn me into a frizzy popsicle within minutes. Right when I was totally convinced I could make headway in the great outdoors, I am forced to run in the confines of the box of a treadmill. Who am I kidding, I love treadmills! Plus, with all the pandemonium of the storm of the century, fitness clearly wasn’t on people’s minds and I had all tvs to tune into my house hunting, housewife and singing shows at the gym.

While my schedule today indicated my run time, it didn’t advise on what type of run I should have. So, I decided to ramp up my speed today and push myself. With a day off yesterday (which included eating a cupcake and candy. Yep, I felt guilty…for like 2 seconds…) I felt refreshed and ready to go. From the get-go it was easy to pick up the pace and get my breathing on cue. I surprised myself too that I was able to maintain a faster pace and pick it up again for 2 kms towards the tail end of my run. To say it felt great was an understatement. I hit new personal best times - fastest km at 4:27 and fastest 5k at 23:34. Every movement was fluid, every step felt stronger and every blip of my watch made my smile grow bigger. Sure, I’m still a long way away from where I need to be, but I’m a heck of a lot closer than I was in all my days before.

The storm will certainly slow down so much this week but the next couple of days will be filled with so much exciting activity for me. Work is keeping me on my toes with new accounts coming on board and travel the next few weeks. My training schedule is going to get more intense and I’m going to be starting classes to compliment the cardio. I’m looking forward to all of it and will embrace every bit as a chance to better myself on all levels.

Come hell or high water and everything that life will throw at me, I have decided that there will be no dust on the pages of the story of my life.

Today’s distance: 13 km

Today’s time: 1:03.00

Chin up day

Today my mood matched the weather. Kind of grey and sad. It was a tough day on a number of fronts but I did my best to keep smiling and be happy.

Earlier this week my mom asked me if I could help her pick out a monument for my father’s grave. It has been a number of years since his passing but has been a task proven to be difficult to do. How do you find a giant slab of stone which conveys to onlookers the type of person who rests there? How do you select a stone knowing that it too will one day be yours? It was tough on my mom as this was the one final step in closure. How appropriate for it to rain hard all day long, like tears from heaven. We managed to pick out the perfect stone with little touches that will tell a beautiful story for future generations and shows the love my parents had for each other.

After this, combined with dearest and nearest friends moving away, nothing felt better than escaping into a run. My body is so sore from a 90 minute weight session yesterday but I really felt like I needed the distraction. It took little effort to ease into a comfortable pace and immediately nothing mattered. No looking at time, no increasing speed, no worries at all. My legs felt great, my breathing was bang on and just short of an hour I knew that I got what I needed. After, I spent a good 30 minutes on weights and took my time stretching before heading home.

I just finished a chapter from my book on the mental benefits of running. While non-runners may roll their eyes at a lot of what is said, I firmly believe running is an outlet to help me manage a lot of the challenges life throws at me. There are occasions healing can take a long time, and running is reminder of how strong and powerful I am, and that I can overcome it.

While everyday can’t be the super awesome major big smiling days I’d like, it’s comforting to know there are moments in every day where I’m filled with sunshine.

 

Today's distance: 11.08

Today's time: 58:22.28

 

Being Better

I love how unpredictable our weather is. Dressing in the morning is a lottery, you just never know if you will win. Driving home from work today I noticed my car was telling me it was 25 degrees out. While I don’t think it was quite as warm as it claimed, the flocks of geese still kicking around could convince you otherwise.

What a perfect day to run outside and take advantage of this fall treat. I chose a route with sidewalks (safety first) but one that borders part of the city limit and showcases spectacular sunsets over acres of fields. My mind was racing all day and nothing felt better than to dedicate this piece of time to me. I am convinced that if the majority of the population started running, we would have more world issues resolved. It was tough to not keep looking to see my times on my watch, I was out to just run and ease back into greater distances and eventually faster speeds. Not looking for any injury or trouble.

This weekend is already shaping up to be a very busy one and will fly by quickly. Between moving friends and attending baby showers, I’m going to make sure I find my “me” time. My time to think, dream, reflect, plan and go at my own pace. A few weeks back I was so anxious to find someone to head out with me regularly. The more I have this time however; I am convinced it is a solitary sport. Well at least for me.

Maybe I couldn’t keep up with another runner anyways. I’m okay with it. Right now this is exactly what I need to be stronger and better every day.

 

Today's distance: 8.04km

Today's time: 51:22.13

 

You're my achilles heel

What a cold, gross, wet day. I feel like I can’t get warm with all the furnace mishaps happening around me lately. I looked forward to getting to the gym and having a solid weight session to warm me up.

It was busier than usual today at the gym but the only equipment that was hard to get were the treadmills and ellipticals, so I wasn’t affected. No aches or pains today from yesterday’s run and I’m glad I listened to some good advice (will continue to do so). The better portion of my workout was focused on legs – leg presses, curls, lifts, kicks, squats squats and more squats. For upper body I challenged myself by throwing in some push ups – kind of a big deal because I can’t remember when I last did did them. Holding my planks is finally becoming easier and my times are getting longer and my core is improving, which will really help out the training. Overall, it was a really great workout but one which will likely leave me a little bit delicate tomorrow.

So, I’m a major big fan of surprises, I’m not gonna lie. Today I received one in the form of a copy of T-Swift’s new cd! Such a thoughtful and unexpected gesture by a co-worker which made me act in a way that the rest of the office laughed at my craziness. She also knows how technologically inclined I am and that yes, I still use cds. I was so happy to blare T all the way to the gym and then home again. And now in my office. With the weather being so grim and me being so darn cold lately, this sweet act definitely warmed my heart.

I feel inspired now to surprise someone or do a random act of kindness. Even something silly like a pack of gum that nobody else but me would appreciate or an early morning text telling someone to have a beautiful day. Maybe drop off a care package full of someone’s favourite things to cheer them up. Just something to make someone feel as good as I did in one simple moment today.

“This is the golden age of something good and right and real…” T. Swift

 

RED

To start off the week right, I decided to go for a light, easy jog and see how my knee would feel. If there was any discomfort at all I would just stop and not push. Well, I am happy to report that it was a success. No pains or surprises and it felt good to be running again.

This weekend I really got into my new books and feel empowered with a new wealth of knowledge. There is such great information on form and technique and I kept correcting myself today and was pleased with the difference it made. Also, I’ve always thought that I was supposed to breathe in through my nose and exhale through my mouth. Apparently this method of breathing doesn’t deliver enough oxygen to your body and can make you tired. Good to know and I will continue to work on ensuring my mouth isn’t hanging wide open in bug trap mode.

It’s amazing how little changes can make all the difference. I wish I had started asking questions sooner to start focussing on the right things, and not the things that don’t matter.

(This is a short one… T-Swift’s new album is on replay and I’m trying to sing along)

Today’s distance: 5.27km

Today’s time: 34:28

Like a fallen leaf

So, I have learned a valuable lesson. I knew there was a risk of injury if I pushed myself. Well, I pushed myself and now I have an injury. A few nights back I hurt my knee while running and took a day off. I figured it was a combo of things – start-up of outdoor running again vs too much treadmill time, low support shoes and too many kms over what my schedule said. On Friday I was feeling fine (okay the slightest bit sore) and decided to give it another go, but this time with full support shoes. It was perfect running condition outside and I looked forward to getting back on track running outside. It was better than the previous attempt but just after 4kms my knee was crying out. At just shy of 5kms I hit stop on nike+ and limped back to my car. Pretty lame.

I will be the first to admit that I am stubborn and am always testing limits. In a lot of scenarios this is advantageous, but in physical training it is not. When advice is given to me I will start listening better and will work on sticking to my plans to further prevent injuries. I invested in some really great books, one specifically for women runners and one on half and full marathon training. While I haven’t delved too deep into them yet, I am noticing a trend in 3 day running training schedules. This is sufficient if there are two days of strength training or cross training to keep the cardio up. I know also that I do still have plenty of time to fully prepare so maybe I should take some pressure off myself.

Yesterday I had a really solid weight session. It felt so good to challenge my muscles and really do an all-round body workout. A good portion was spent incorporating planks and squats – two of my least favourite moves but definitely the best ones to do. My upper body was assailed and lifting my hands above my head is proving to be trying. But I still feel great and am keeping up good spirits. Yes, I longingly looked over at the glorious rows of treadmills and wished I was on one, but I will let my body heal and save it for some much more picturesque alfresco jaunts.

Today was a beautiful day and instead of hitting the gym, I took on copious amounts of yard work. With our acreage, there is no end to the amount of raking in the fall. It was such a great feeling to be outside soaking in the sun and in the familiar comfort of the property I grew up on. I must admit, even as an adult, the forest in all its fall splendour is still as magical as it was as a little girl. Today may not garner the same results as a gym session, but it was exactly the kind of workout I needed for my soul.

Instead of sulking over an injury, I’m going to take this opportunity to challenge myself in new ways and be stronger for my running. Tomorrow and the days after are only going to keep getting better and better…

(P.s. T-Swift's new album is out tomorrow - EEEKKKK!!!!)

 

 

Peanut butter

Yesterday after work I decided it would be great to finally run outside. While I knew my time wouldn’t be as great as my treadmill runs, I didn’t totally expect the results I got.

The sun was shining, the temperature was ideal and the route chosen was beautiful. I would run beside a river on a gravel trail and only had a distance of 8km to go. Should be easy for me, right? Wrong. I also figured it would be good to try and keep up with an experienced looking runner. You know, the kind who has every running gadget strapped on, has read every article on how to improve technique and time and likely runs half marathons on weekends. Well that was stupid idea. Although I have been consistent with my runs, it was clear to me I need to add more outdoor routes. I have plainly forgotten this marathon will be run outside and not in the comfort of my gym on a treadmill. And to top of disappointing results, I managed to bugger up my left knee.

Thankfully today is my day of rest, and I will utilize the opportunity to learn more about how I can become a better runner. I think if the experienced runner who I tried to follow yesterday could give me some advice; it would be to do more research on tips to having a successful run. And they would surely tell me “What the heck is wrong with you – get your butt outside and run in the beautiful weather. Your marathon won’t be run in the little box of a treadmill.” I will happily take this advice and once I am ready, I will set out again and try and keep up with gadget super speed tighty pants runner.

 I think this is maybe a point where someone in my shoes would get discouraged. My nike+ will tell me I am slow and yell at me to pick it up, but I am simply going to look at this as an opportunity to improve.
 

Besides, my run tonight was still better than anyone who was sitting on a couch.

Today's distance:             8.04km

Today's time:                    51:36.14

Beautiful, scenic run :)



 

If nike+ could talk...

Gotta stay positive!



Smile in the rain

Why do people working out look so miserable? Today at the gym I really noticed how many people looked very unhappy to be there. Instead of catching up on some shows, I listened to my ipod and I had the opportunity to notice my surroundings a bit more. Take the girl who had her treadmill at a ridiculous incline and she was clambering away and did not look impressed whatsoever. I think she was actually angry. Or how about the lady who came in, sat at two machines did a quick set and walked out with her head hanging low. HELLO – exercise releases endorphins which make you happy! Since you already made the effort to get to the gym, why not make the best of it? But then again I guess maybe everyone looks at me running away, sweaty as can be with a major grin on my face and wonders what my deal is.

Today marks my fifth week running and I am over the moon with my progress to date. I have been able to maintain a schedule, maintain a healthy diet, and have been motivated and happy throughout. Maybe having a goal and seeing improvement makes me happy to work out, but I figure you have to put your heart in all that you do in order to be successful. My nike+ told me today that I have run a total of 157kms, best 1km time of 4:42 and fastest 5km at 23:55. Not bad at all, and a good improvement since my first day and week. Seeing these numbers really pump me up to keep going and make me so ecstatic to know that I can do it.

Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.

Today’s time: 52:21.74

Today’s distance: 10.21km

 

For the love of chocolate

Today I was pretty happy that it was my day of rest. I’ve had some solid runs the past couple of days and combined with a few late nights, I was ready to take it easy tonight.

Anyone who knows me can attest that I love to cook, bake and eat. Tonight I did just that. It all started with a craving for soup. Once I got the ingredients into the pot, I decided it was also an ideal time to bake. Stubborn me couldn’t settle for just one recipe, I had to make two. Within twenty minutes I was scrambling to find more counter space because all surfaces were taken. It’s close to ten o’clock now and I just finished putting away ingredients and finished product. And does it ever smell good in here. I think the weather outside and my tiredness made me crave comfort foods, plus with the increase in caloric burn I know it is important to keep up my food intake (so happy about an excuse to eat more!)

I think a lot of my fitness success really starting happening when I paid more attention to what I was eating. Knowing what to eat, when to eat and how much was one of the key components to success. Athletes look at food as a way to fuel their body like gasoline to a machine. Getting into that mind frame does take work, but it’s not as hard as people think. Sure I get poked fun at when I get up to eat every couple of hours but what I am eating and the amounts make for a healthier me than eating 3 big meals a day. Yes, I spend a lot of time making lunches but it helps me not run out and make a food selection I’d regret later.

Finding balance with my eating is just as important as all other aspects. They say all you need is love…but a little chocolate here and there doesn’t hurt.

“One cannot think well, love well, sleep well, if one has not dined well.”
― Virginia Woolf, A Room of One's Own

 

 

You just run

So, I didn’t get a chance to update my blog this weekend. Sorry! This weekend was a good mix of downtime, friend time and run time but in the mix of it all, it really became evident to me that I am a runner. I am a runner. Sounds pretty great and feels even better. Running has so many benefits beyond physical fitness for me. So many people ask me why or how and I wanted to share some of my love of running…

• Running clears your head. No matter what the problem is, it doesn’t matter when you run.
• Me time. I owe this to me. Everyone does. No excuses.
• Stress relief. Big time.
• Visualization and dream time. I dream all the time and nothing makes me feel more able to achieving my dreams then when I’m running.
• Feeling of power. Learning what my body can do.
• Runner’s high. Do it and find out what all the hype is.
• Shoes. Yep, sneakers are stylish and sexy too you know.
• The cravings for more. Every km makes me want to do another.
• Goals and rewards. Set your goals. Reach your goals. Reward yourself.
• Discovering a beautiful road, trail, pathway and feeling like you are the first to discover it.
• Being inspired and inspiring others.

Friday I kicked off the start of my weekend with a new distance record for me, 13.10 km in 1:01.13. I felt so elated leaving the gym. I spent a quiet night in as Saturday was a fun filled day with my Chrissy. It won’t be long until she moves so I am going to relish every last ounce of friend time with her.

Saturday morning I had my mini routine of coffee and pajama time and set out for an hour massage at 9am. A super nice and unexpected surprise as a thank you from Chrissy from her wedding this summer. It has been a good 5 years since such royal treatment and it definitely won’t be that long until my next one! Divine is an understatement and my body is so thankful. We had an afternoon doing our thing – shopping, eating, lazing and went out for drinks later in the night. I stuck to my schedule and got in a quick run and a good weight session and was glad I did. 5.12km in 25:11.25 and a combo upper body and leg day.

Last night was a late night, ending around 2:00am so I gave myself a good 8 hours of sleep before taking on the world. Being dd has its advantages for sure – the people watching is the greatest entertainment and there is no recovery period needed. Had an amazing run today, the kind where it really felt like I could just keep going. And I likely would have but some wise advice came to mind to keep me from overdoing it. I went farther than scheduled but today I just wanted to run. And run I did – 15.05 km in 1:17.47, my farthest yet. Also the most calories I’ve burned at 990 and I must say that I was looking forward to a nice dinner out for my mom’s birthday. Imagine if you will, my excitement at the discovery of an ice cream bar at the restaurant (I LOVE ice cream)!!!

This week will be a good week. And even though I may not know if I am running to or from, I will just run.

 

Gingerbread Man

Here we are, one more day until the weekend. Today was a day of rest and one which I looked forward to. As happy as I am with running and my progress, I equally love days to take it easy. It gave me a chance to run errands and catch up with some friends.

Today I also thought I would take the opportunity to update my playlist. I’m constantly sending myself emails with songs to download so after filtering through them I have compiled a rather stimulating playlist. So, since you are here already and I have nothing to report from the training side, please enjoy a sampler of N’s running mix (I even titled it gingerbread man on my ipod…yep, I’m a dork)

Track	Artist	Why you ask?
Titanium Feat. Sia	David Guetta	Good beat, lyrics are inspiring!
Don’t Stop The Party	Black Eyed Peas	Super upbeat, makes me want to do a run/dance combo.
Billie Jean	Michael Jackson	No explanation.
Are You Gonna Be My Girl	Jet	I think this song makes me move faster…and do air guitar.
Gangnam Style	PSY	Just because. Love it.
Alright	Pitbull Ft. Michael Montano	I envision running somewhere tropical to this song.
Everybody Talks	Neon Trees	Fun song and breaks up all the dance tracks.
You Can Do It	Ice Cube	The song says it all.
Gipsy	Jesse Cook	Why not! Amazing guitarist.
Moves Like Jaggar	Maroon 5	Moves like Jaggar but runs like puma.
Purple Haze (remix)	Benny Benassi vs. Hendrix	Listen to it and you too will love it – plus at 5:03 long I know I’ve done a km.

                                                           

If you know me, you will likely assume my cool down music consists mainly of my girl, Taylor Swift. Well that is correct but there are a few other tunes in there that I love to calm down to after a workout…

Promise	Romeo Santos ft. Usher	I hear this song and think of the beach and drinks with umbrellas in it.
Just a Ride	Jem	Good easy listening tune. I love her voice.
Jammin’	Bob Marley	Because every playlist needs at least one Marley Song!
Here For a Good Time	George Strait	So true. And I love country music.

Although my playlist is eclectic, it is a collection of songs that help me keep going and ones that make me smile every time they come on. I love how a song can change a mood, help set ambiance, trigger a memory and inspire.

 

Attack the day

It’s beginning to feel as if fall is pretty near over and winter will take over anytime now. Mornings are frosty and after work it is quite chilly and the sun is getting ready to set earlier. I reluctantly packed away summer clothing last week and have all warm and wonderful options hanging in my closet. I have also come to grips that any sun exposure will now only occur in a tanning bed for the next several months.

My intention today was to head outside for my run. It was really crisp but manageable… until it started raining really cold raindrops and created a not so manageable climate to run in. So onward I went to the gym and was happy when my mom decided she would join me. She decided that every time I ask her to go to the gym she would go. Mom, I’d ask you to go daily with me but I wouldn’t want you to break your commitment. She had a really great, long walk on the treadmill and did her weights and I set out for a combo run and weight session. I was feeling fairly tired all day but managed to get a second wind and have a good run. Weights today consisted of 80% leg work and 20% upper body. It felt good to be able to push myself and do extra reps and increase what I was lifting.

Last night I woke up to a lot of howling, barking and yelping from a very cheerful group of coyotes. While living in the country is really great and can be peaceful, I would like to point out that wild life typically is only seen and heard at wee hours of the morning. And to me, this is terrible news. I really and truly am not a morning person and it takes a great deal of time before I begin to function like a respectable individual. I value sleep like a prized possession and am not a fan of disruptions. This potentially threw me off a bit today and I am looking forward to a quiet, restful slumber this evening and to feel energized and refreshed tomorrow.

I am going to make a point to work on this AM malfunction issue and become a better morning person…perhaps one who can even go for a run in the morning and be happy about it!

N's plan of action

Ready to ward off any potential attackers…
Me and my handsome little cousin
 

Today's distance: 8.05km


Today's time: 39:53.06

If I could bottle it up...

Well, Thanksgiving has come and gone and this year was a really great one. My fridge is so full that I am sending food home and delivering food to everyone I know. It took a solid three minutes to locate cream for my coffee this morning. Yesterday was my day off running but the majority of it was spent on my feet and running around for drinks and chasing after my gorgeous little cousins.

Today I hit the gym feeling really great and excited to run. It was a solid run and I am really feeling stronger every day. My lil nike+ was definitely a really great investment and I’m still finding out new great features daily (I should really study the manual some more…). Hopefully this week I’ll head outdoors for a run again while conditions are still great and to ramp up my run again. While I look forward to it I must admit that catching up on all the TV shows has been really great and I’m getting used to running without music.

I recently read an article about drinking peppermint tea in place of an afternoon coffee or before a workout. Studies show that an athlete’s endurance is greater after drinking peppermint tea and they are also more alert and agile. Now, in place of my afternoon coffee I happily sip away at my tea and surprisingly, I think it works. On run days I will even have a few and I think now my body reacts as soon as I smell it (its go time!). All weekend long the smells of pumpkin goodies, the turkey cooking, and hearing old familiar music made me quite nostalgic. It’s amazing how many memories are triggered by a scent and how much I look forward to surrounding myself with them.

“Tonight I can smell the season the way it's usually only possible to at the very first moments of its return, before you're used to it, when you've forgotten its smell, then there it is back in the air and the flow of things shifting and resettling again.”

 

Today's distance: 10.10 km

Today's time: 49.:5.37

 

GTL (gym, turkey, lounging)

Happy Thanksgiving! Had a really great day today and I’m feeling quite content. What a perfect day of enjoying quiet time at home, a solid run and a great time at a family and friend’s dinner.

So, this afternoon I hit the gym for a distance run and was really happy with the outcome. I managed to beat my best times all round and a set new distance record. Not too bad, and totally necessary for all the pumpkin flavoured drinks and desserts to be consumed. One of the benefits of hitting the gym during any holiday is that there is nobody there. Especially on a Sunday holiday. No waiting for any equipment, no guessing if a locker is full or not, guaranteed to get a treadmill with a fan, and I had 12 tvs to tune in to all the channels I wanted to watch. All in all, it was a wicked run and I popped by the mall after to pick up a gift and see if they had my kicks in store yet. (Nike lunar glide 4 in volt yellow…think highlighter yellow. I’d take the orange too.) Nobody has them in stock in my desired colours, so I have come to the conclusion that I either have very poor taste in athletic footwear or every Canadian girl desires purple and pastel coloured shoes. Hopefully I find them soon or just suck it up and order them online from the States, but it will be good to get another pair to alternate my runs with.

Tomorrow is going to be my great big Croatian Thanksgiving and I am ready to welcome my wonderful and crazy family with open arms. I think I have digested enough You Tube videos and Julia Child recipes to adequately cook our turkey (did I mention this is my first time?). I’ll set the table with an extra seat in case anyone stops by, ensure there are enough large potatoes to shoot out of the potato gun (longstanding family tradition…), load my ipod with music I know but couldn’t translate, and be ready to soak up every minute with the most precious and beautiful people I know. And no matter what the day brings, I won’t forget that today’s little moments become tomorrow’s precious memories…

 

Today’s distance: 12.04 km

Today’s time: 58:11.66

A thousand reasons to smile

Happy Saturday! What a treat to sleep in this morning, definitely the right way to start a long weekend in my opinion. After my routine of pajama lounging and coffee, I was off to the salon to help get my hair (aka my frizz) under control. I’m not sure if it was all the caffeine or newly acquainted energy, but I was feeling rather bold. I entered with really blonde curls and left a straight brunette with bangs. With all my other changes why not spice up the do a lil bit? The balance of my morning was spent in prep of all the company to come – housekeeping, groceries and all the other wonderfully fun domestic duties. Mid-afternoon I set off the gym for my cardio and weight day and man was I disappointed when I got there and realized nike+ was still plugged into my computer at home. Oh well, guess I will rely on the treadmill readings. Again, another really great and easy run and I was able to increase my speed and maintain it. The effects of my upper body assault are looming and hopefully a soak will ease the aftermath of my incredible hulk session.

Tonight I stuck around home and got a head start on all the cooking for Monday, because boy do we love to eat around here and my guest list is growing. Plus, tomorrow afternoon we have a huge gathering at a close family friend’s house which is an annual to-do. While I look forward to all these events, it’s tough to think about those who are missing. Be it those who have left us or those far away. So many times I still find myself thinking about how I can’t wait to tell my dad my news or wish a friend could take a place at my table. And though it hurts, I just have to think about how many incredible, irreplaceable memories we have and how much my heart smiles when I think about all the special times shared.

I may never be able to make stuffing just like my dad’s but I will do everything I can to ensure his memory lives on through all of life’s changes. And to my dearest and nearest who can’t be here, know the door to my house and heart is always open to you.

 

Today's distance: 5.02 kms

Today's time: 26:13