Evolution of Running and How It Affects Who We Are

It’s no secret, that when I began my running career in 2010/2011, I ran for finisher medal.  I would not run a race unless I knew I would receive a medal.  I wanted that feeling of self-accomplishment and that medal gave me that satisfaction.

Shortly after I began racing, I won AG and Overall awards.  The competitive nature of my youth had kicked in and I found myself competing against myself for each and every race.  Half way through that year, we lost Ladybug and running in her honor became my trademark to this day.

By the end of 2011, I was hammering out a bunch of PR’s in all distances and I had evolved from running races only with medals to any races. I ran some races with ribbons and races with absolutely nothing.  I quickly learned I could use races as gauges for my focus races.  Score!

You see, I also learned early on, that I have horrible training.  I swear I could not run a 30 minute 50k during training if my life depended on it.  Yet, I will streak by that time on any given race day.  Thus the reason I am so surprised when I finish with the times, that I do.

In my second year of racing, I had a heart to want to travel and be around more runner friends. The state of CA, because my monthly home.  At least once a month, I was on the road for the next big race.

 

running evolution

By Mid-2013, I was so done with traveling, I wanted to stay home.  I had seen enough and knew what races I wanted to repeat.  I had cultivated some incredible friendships and also sides of the running community I wish I never did.  The more you are exposed to a community, you will often see the dark side.  The running community is not immune to the thralls of life.  There are cheaters, gossips, thieves and very mean-spirited people.  Because we share the same sport, does not make us immune to human nature.  I also saw the best of humanity, total strangers helping total strangers.  The spirit of human ambition and goal setting.  It was that same year, I had my first serious runner’s injury (fractured leg).

In 2014, I no longer cared about the medals or even the awards.  After being injured and unable to run for the last part of 2013, I was grateful to be back on my legs and in the Start Corrals.  I set new PR’s that I had been chasing since 2012, I ran with more determination, freedom and peace.  I ran in memory of my best friend who died suddenly, weeks before Christmas.  I ran to celebrate the unity of my new found family.

So, where am I in 2015? Good question.  I have different running values.  I still and always will treasure all my medals, but that is not why I run.  My tastes have evolved.  I am a 53 year old Masters Runner, who is enjoying the process of being the best I can be.  I am grateful for my history, my stories and experiences since 2010, but I know that person and athlete no longer exists.  I have evolved.

The athlete I was in 2010 was not the ‘wrong’ type of athlete, that was exactly who I needed to be, at that time.  Next year, I will be a different athlete and I love the prospect of who we can become.

Running is like writing a book, chapter after chapter.  One day, I will write the ending of my current book and work on the sequel.

I look forward to seeing where the next evolution will take me!

Run Fab,

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and HoneyStinger
*Team Super Hero Master’s Elite 2013-15
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Summer Training | True Test of Your Will & Spirit

Greetings from Las Vegas (in the middle of the Summer)!

Say the words “Las Vegas” to anyone who does not live here and the typical response is “ugh!  It’s so HOT there!”

Yes, we know, we live here.

Does dry heat make a difference?  It does for me.  I lived in the horribly humid Nashville, TN for 9 years and I can handle Las Vegas heat over humidity, any day.

MYTH:  we do not have 120F temps year round, only for a few weeks during the year.  In the AM, I am running in 80 degree weather.  On my long run it was 75F when I walked out the door.  It spikes very quickly in the triple digits, but typically it hovers around 105F, most of the Summer.

Last year was my worst Summer training, ever.  I was training for the Big Cottonwood Marathon in September and it is blistering downhill. The only way I could make it happen, was to train in the Summer.

exhausted runner

I approached last year’s Summer training as wisely as I could.  I fell apart by end of July, despite my plans.  August was an awful training month for me, awful awful.  This year, I am approaching Summer training differently.  I have tweaked to know what works and what does not.  I might have to get up at 3am or 4am to get a run in, but it keeps me from mentally falling apart when the temp’s start to rise.

I don’t believe in pushing myself to unhealthy extreme’s, either.  My core temperature rises to very high levels if I am running in the sunshine and temps over 80F.  I recently ran a 5k and I thought I was going to faint at the end.  It’s just how my body is and I am not going to force it to change.

So, how does the Summer test you (and me)?  Naturally our body slows down.  That means our paces will probably not be where they want them to be.  My solution? I don’t wear a watch.  This morning, I did my speed work.  No watch, I just ran as fast as I could.  I knew if I looked at my watch, I would get frustrated.  I focused on my form and keeping my pace.  I walked away from my training feeling solid, not “what just happened out there?”

Another solution, I map out my runs before I go.  That way, I don’t have to turn on my watch.  I do wear a watch, because it has my RoadID, but I rarely turn it on.  I save my watch for race day.

Summer training tests you on how bad you want your goals.  Somewhere, down deep we realize that we must train in the summer if we want to achieve our Fall racing goals, no matter the distance.

I am like any other runner, I have moments when I want to quit and stop.  There are times, I have to walk as I can feel my heart rate elevate to high levels.  Yet, one thing is constant – each time I step out that door for a training run, I keep my end goal on my mind.  It is the only way, I will keep moving.

I will visualize accomplishing that goal.  I will talk to myself about that goal.  I Summer is another pathway for me to get there.  If I don’t make my goal, I know I gave it all I had and I would rather of tried than regret.

How about you?  How are you getting through the Summer?  Please share this blog post on Twitter and FB with your tips for Summer training.

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and HoneyStinger
*Team Super Hero Master’s Elite 2013-15
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Disneyland/Dumbo Double Dare Race Medals Are Revealed | Diamond Celebration

Yesterday, the long awaited 10th Anniversary Half Marathon and Dumbo Double Dare medals were revealed.

Medals

The 10k theme is the Evil Queen (I think this medal is much nicer than last year’s Stitch medal).  It appears the Kids 5k Medal is the Fairy Godmother’s from Sleeping Beauty and the 5k is the Classic Disney characters.

Of course, the Double Dumbo follows the same design as previous years.

As far as the Half Marathon medal, I will admit when I saw it, I was “eh“.  I have seen the Diamond Celebration (60th anniversary) merchandise and it is over the top and I didn’t feel it was the same “oomph” as other 60th anniversary items.  I miss the (big) Classic D medal, that is classic Disneyland to me.

However, I am not saying I hate it, I was initially underwhelmed. 

Another picture revealed the back side and it is a spinner.  That’s a nice touch, of course!  It is Disneyland’s 60th anniversary, so I understand the Diamond shape.  I really do. 

Half Spinner

The medal is growing on me, but in the end – I could care less if I receive a medal.  (Do I hear a gasp from the community?).   When I first started racing, I would not go near a race, even a 5k if I did not receive a medal.  I understand the importance of a medal, I really do.   Years later, I race for the experience and to reach my goals.  When I raced my first race, the most emotional moment was when I received my medal.  To this day – it is my most prized medal in my collection. 

This will be my 4th year to race Disneyland and I am sure I will value my medals, as I do my others.

Here is a photo of my office and I am sure my DL medals will have a special place, as always.

Medal wall

See you at Disneyland in September!

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and HoneyStinger
*Team Super Hero Master’s Elite 2013-15
~Why My Blog Comments Are Closed – Click Here
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#FitnessHacks #FABHacks | Preventing the Short Mileage Runs

We have all been there, we set out on a run, let’s say a 3 mile run.  We reach 1.5 miles, turn around to come back home and we finish at 2.98.  Ugh!

GPS

After a few frustrating runs that ended up being short, despite my perfect planning, I decided to try something new. When I reach the turn around point, I keep running for another 2 minutes, then I turn around and head back.

I no longer have shorted out and back runs.  You see, 3.97 is not 4 miles and that last .03 can make a difference between a podium finish and a PR.  I am going to run and train for every mile I can, not going to cheat myself, not even for .03 miles.

 

Until next time – keep running, FAB!

 

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and HoneyStinger
*Team Super Hero Master’s Elite 2013-15
~Why My Blog Comments Are Closed – Click Here
~Blog Disclaimer – Click Here


Race Report: RnRAZ Marathon | Many Surprises

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As I sit here to develop my race report, my mind is in different directions.  First and foremost, I ran a RnR race.  My first involvement with RnR since 2012 pacing gig at RnRLV and of course, my first RnR “race” since the RnRLV 2011 disaster.

In the aftermath of that fateful night in 2011, I never thought I would be sitting down to write a RnR race report.  Ever.  And as the ole saying goes, “never say, never“.

The decision to race in RnRAZ was out of need.  I needed a January Marathon to match my training plans for my BQ quest. I needed a marathon to start off my 2015 and RnRAZ was the closest in vicinity and most viable option.  I kept my plans very low-key and most runner friends had no idea I was not going to be at the Disney Star Wars and racing elsewhere.  I needed a low profile and I got it.  I needed to focus on the job at hand, and I am glad I handled it the way I did.

You see, I have spent the last 3 years running a disaster of a marathon, again and again.  Not once, did I have a finish, I was content nor proud of.  This was my last chance to see if I was going to keep pursuing my BQ dreams.  I came to AZ with no expectations and but I had hopes I would be upright, strong and not headed to the nearest ER.  As my people says, “you race well in all other distances, but you do awful, awful in the marathon.”  No amount of training seems to get me through the physical and emotional meltdown that has plagued me for the last 3 years.  I had reached the do or give-up point.

#RunningMama, #RunningBro and I set out on our travels on Friday AM. That AM I woke up with a really bad ingrown toe nail, so I immediately texted Bro to tell him I might back out of the marathon, but considering the Half.  In my previous experiences with ingrown toenails, it typically takes several days for me to recover.  As I went to the nearest pedicure place, I realized my toenail was not as bad as I thought, but glad I had it taken care of.

As we reached the expo, I realized my foot felt wonderful. Wow!  Both Mom and Bro wanted me to do the 5k, as a shake out run and I felt it would do me some good to do so.  I registered for the 5k and had the chance to have some nice conversations with RnR people during the expo.  I noticed how cordial the staff was to everyone, not only to me.  I had not seen that in previous years and this made me very happy.

After checking into our hotel we had a quick bit to eat in the hotel room.  We packed all our meals, so we were able to save a ton of money and not have to deal with restaurant crowds.

We woke the next morning to a very brisk cool air and ready to shake out on a 5k.  Met up with Dan Cruz, PR for Competitor Group and of course, he snapped a selfie of us.  One would find it hard to believe we would be in the same picture, huh?  Well, history is history and we are on good terms, now.

Dan

The 3 of us went into our corrals and I purposefully left my watch in the hotel room. I knew if I had my watch on, I would race, not shake out.  Our pacers were pro Elites, including Olympians Ryan Hall and Amy Hasting.  I had no idea where I wanted to be so I tucked myself behind the 8min pacer and just hung out there.

Here is a picture of Bro running with Pro Elite, Ryan Hall

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The course continued along the river and I really enjoyed it.  Coming into the last 100 yards I could see I could be a sub25, so I plunked it down.  A few feet would not kill me to push, it.  I finished in 24:47 and good enough for 4th in my Division, only missing 3rd place by a few seconds.  Oh well!

I can tell you, it has been a LONG time that I felt that happy crossing a finish line at a 5k.  The race energy was fun and yet, competitive.  I met up with a fellow Seattle-ite (there were MANY) and I had to get a picture with his 12th Man flag.  He lived in Auburn, WA and I grew up in Redmond, WA.

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Here is our family picture.  Great morning, I couldn’t of asked for a better feeling 5k.  I am glad I registered.

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A picture of Ryan Hall and I post 5k

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We headed back to the hotel for relaxing and eating.  Boy, it sure makes a difference to get away from all the crowds and just chill out for a day.

After a solid night sleep, we were headed out the next morning for our marathon.  Mom was scheduled to volunteer at the finish line, handing out medals (see picture below).  Big morning for all of us.

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Bro and I headed to the start via the Tram and it was a breeze to get there.  I had heard it was a pain in the butt to ride the tram to the start, but I didn’t see any problems. Straight shot for us.  We huddled in the nearest Starbucks to keep warm and use the toilets (of course).

We separated into our Corrals, he was in 1 and I was in 3.  I was about 2-3 minutes behind the gun.  As I stood there, all I could do was ask God to honor Kirk’s commitment to his training.  He deserved to reach his goals and I would give up my race, if it meant it would be successful.  I wanted his success more than I wanted mine.

As I started the race, I felt good.  No pressure, no stress and I was going along for the ride.  A very long ride!  As I passed Mile 1, I noticed something was funky with my Garmin.  As I entered into Mile 2, I realized it was on Lap setting and resetting the accumulated time and mile, at every mile.  Groovy.  Oh well, I had a ballpark idea of my pace and I needed to just run by feel.  Finish strong, finish upright. Don’t go to the ER.  That was my goal.

It was an absolutely stunning AM, truly a racers dream.  I made only one pit stop at Mile 14.  So…those who want to know if I had any poopy problems at an RnR race.  None.

At each aid station I sipped on water or drank Gatorade.  Check.  The water was fine, folks!

I did not fuel until Mile 12ish, as I didn’t feel the drag until then.  I continued to take my electrolye capsules every few miles and drink Gatorade.

At Mile 13, I had an idea I was at a sub2 pace, but I was not sure.  I missed seeing the clock, so I could not gauge, 100%.

Around Mile 17-18, I felt a rush of heat.  The sun came blaring down and I had layers.  I was wearing a singlet underneath Sheri’s memorial shirt for shirt. I knew I needed to shred the layers, but I was not tossing Sheri’s shirt and my bib was on the outer layer.  So, I stopped.  I had to take off my bib, take off my memorial shirt and put the bib on my singlet.  I lost at least 6 minutes doing this, I was not going to stress about it.  I was at Mile 18 and I was feeling pretty good, which is more than I have ever felt at Mile 18.

I also took some time to stretch out my hips, as a preventive measure.

Back on the course…I was still holding my own and my mind was still in place.  I continually told myself to stay mentally focused and know this is what I have trained my body to do.  Trust my training.

At Mile 22, my knees started to get overly stiff, so I stopped at a lightpole to stretch out.  I quickly texted the Bro and my hubby to let them know where I was and I was doing fine.  I vaguely remember looking at the clock on my phone, but nothing registered to me how I was doing.

Back on the course and I knew I was going to finish and finish feeling good.  Yes!

Coming up on Mile 24, I saw someone sitting in the middle of the course.  My heart skipped a beat.  It was a down runner.  I saw runners running by her and no one stopped, I had to stop.  If it had not been for the kind runners at BCW, I would of never been able to get up.

The downed runner (female) was complaining she had a calf cramp. I asked her if she needed help to get up and she declined.  So, I gave her a mustard pack and told her to swallow it with water, it will help out tremendously.  She assured me she was okay to get up and I was free to go.  I hope she made it, I should of gotten her bib number to check on her. Darn.

Coming over the last bridge, the emotions started to creep up my chest

“Keep your head, keep your head.  You have trained for this moment, for the last 3 years.  Don’t lose your head”

As I turned the corner, I took Sheri’s shirt from my belt and held it behind me like a flag.  I wanted everyone to see that shirt, especially Sheri.  As I drew closer, I saw the clock.  I saw that I had a huge PR and that was far more than I every expected of myself that day.

The moment I crossed the finish line, my mom put the medal on my neck and I needed medical attention, badly.  My knees and upper back were killing me.  My finish time?  4:13:02, which gave me a 19 minute PR and I am staring at a BQ.   A runner friend stated if I had not stopped to take off my layers, reposition my bib and stop to help the downed runner, I would of had my BQ.  While that is true, I have no regrets running the race the way I did.  I achieved my goal and then some!

A kind Medic got me immediate attention and I received medical care.  Bro found me and we both received a much needed massage.  Bro was pretty quiet, so I had no idea if he made his goal and when he finally told me what his Garmin said, I couldn’t contain my excitement.  When he finally checked his results…I cried.  He achieved his sub3 marathon!  My bro is a sub3 marathoner!  I sit here, with a big grin on my face, just thinking about his success.  He has gone from a Couch-to-5k’er to becoming a sub3 marathoner in less than 3 years.

After Medical, I was able to meet Kevin Gonzalez.  A true RnR Superstar and glad we finally met face to face.  What a nice man! 

Kevin

Bro and I picked up our Remix (running the 5k + Half or Full) and our Marathon Finisher jackets.  Beginning in 2015, RnR is giving away jackets to all Marathon finisher.  Yes, giving away.  What a perk, huh?

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As we headed back to the car, we passed the Finish Line and I looked back at the entire event and thought to myself, “this is how it should be, always”

RnR made some horrible mistakes in 2011 and they know it.  They now, have a new company owner, new management and new focus.  I began my running career with them in 2010 and I am thrilled beyond words that they are working hard to be the race company they should be.

So, never say never, folks.  Companies evolve and change.  I am proud to say I ran the RnRAZ 2015 and you betcha I am looking forward to coming back and even running another RnR, in the future. They have regained my trust.

  • Thank you RnR for welcoming me back with open hearts and honest words!  I see you are trying and I would be a fool to not acknowledge it.  Thank you for listening to me and countless others and providing a race experience we deserve.  Please keep going in the direction you are going!

 

  • Thank you to my Bro and Mom.  I could not of imagined that weekend without you.

 

  • Thank you to my husband.  I know you didn’t want me to run another RnR, but now you see why I needed to.

 

  • Thank you to Teri Mahaney of Train Your Brain for Runners.  You have given me the mental training & cleansing I needed to keep my head clear, when the legs were rather achey.

RnRAZ

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My race shoes:  Altra One2’s (purple) – both races

My fueling:  Gummy Bears, Hammer Electrolyte Capsules, Honey Stinger Strawberry Kiwi and course sports drink/water

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*Due to the overwhelming spam comments, I have disabled the comment feature on my blog.

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by
RobKellerMD.com and KT Tape
*Team Super Hero Master’s Elite 2013-15
*Founder, Running Troops
Running Coach & Public Speaker
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~Blog Disclaimer – Click Here


RACE REPORT: 6 Tunnels Turkey Trot | It Was a Family Affair

Last year, I was on the sidelines watching my friends & family run this race.  I am glad I was healed and well enough to participate.  It is my favorite course, so any chance I get to race in 6 Tunnels, I want to be there.

Earlier in the week, I battled a fierce head cold, so I came to the race with some stuffiness and very low expectations.  You may recall, my last 5k was in PA, when I felt wonderful and failed miserably at my 5k, for no apparent reason.

Arriving at 6 Tunnels, bro and I met up with mom and his Canadian friends, Andy and Rachel. We know it’s Thanksgiving when Andy arrives, for his yearly trek.  This year, he brought his sweet girlfriend to experience Las Vegas.

Bro was scheduled to race the 12k, but a glute issue was keeping him from racing his best, so he decided to drop down to the 5k and run with me.  Since I suffer from Exercise Induced Asthma (EIA) and I had chest congestion, this was not prime conditions.  I didn’t care, I was out there to push as hard as I could and enjoy being at 6 Tunnels with my friends and family.

Andy (Bro’s friend) was scheduled to run the 12k and Rachel (the friend’s, girlfriend) was participating in the 1 mile.

  • 12k started at 8:00am
  • 5k started at 8:05am

That was the first problem.  With the size of this race (over 1000), the 5k’ers were bottle necked at mile 1/2, since we had reached the 12ker’s walkers.  I have finally come to the decision, that walkers will not move over.  I respect they also paid for this race, but please move over when others are trying to run around you.  They really should start the 5k at 8:00am or even 8:30am.  The first half of this race was nothing more than weaving and running into other people.  That can be completely avoided with a different start time.  I have been to plenty of races where there is at least 30 minutes between each distance start.

Coming into the first tunnel, the dust was the worst and I have run this course a lot.  I even had to put my hand over my mouth to keep from breathing the dust through my mouth.

Out of the first tunnel, I tried to surge a bit, but I was at the 8:23 mile mark.  That is my half marathon pace, not my 5k pace, even on that trail/dirt course.  Then, into the second tunnel and that was dust was even worse.  Ugh.

Turn around and back through the tunnels, at least I was mentally prepared for the dust.  Coming out of the second tunnel, I went into my surge…well, I tried.  Once we hit the 1 mile turn around – we were met with 4 and 5 people across (walking) and blocking the course.  Bro tried to plow a way but people were not listening to us “runners coming through, please move aside”.

I felt good and I felt strong, but I knew a PR was out of my reach, I was held up way too long on bottlenecks and moving around others.  I was NOT that far back, I was in the top group and these crowds made us feel like we were in the middle or back of the pack.

Came in a 25:20.  Respectable on a trail course and missed my course PR by a few seconds.  I was very pleased and much happier than my race in PA, that was for sure.

Once I crossed the finish line, the sneezing and wheezing started.  Oh mercy, that kept coming for at least 10 minutes.  Rachel met up with Kirk and I.  Next, we had to wait for mom on her 5k and then Andy on his 12k.

While I was in my sneezing attack, Kirk ran out to find mom.  I was quite concerned she was on this dirt/gravel course. I didn’t want her to do it, as he is so prone to tripping and falling.

Mom and Bro come in and sure enough, she fell.  Allegedly, someone tripped her on the course.  Oh, Mom. 

We checked results and I was 2nd in my AG (again).  This is a pattern, I always get 2nd in my AG at the Turkey Trot and this was my 3rd 2nd place AG for this Turkey Trot. I finished 88th overall (including men) out of 723 racers.  No complaints from me!  

Here I am with my AG award and Ladybug’s ball (the course, where Ladybug’s ball tradition began in 2011)

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Mama got 2nd in her AG.  And even though Kirk was tagging along with me, he got 3rd in his AG. We both giggled, at this one!

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Andy came in strong on his 12k finish and we had a great time chatting about the race. Here is our group photo with medals and AG awards.

 

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I am so happy I could run this race, again. I missed it!  Once again, beautiful day and great temps.  This course never, ever disappoints me.  The only disappointment was the overt crowding and bottle necks.  That can be completely avoided, hope the RD makes those changes for next year. 

My race gear:

Shoes:  Altra One2’s (purple)

Socks:  DryMax

Headband:  (Black) Bondi Band

Shorts: Brooks

Shirt:  TSH singlet with a black tech shirt underneath

 

Another Turkey Trot is done and I am so glad I went.

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and Island Boost
*Team Super Hero Master’s Elite 2013-14
*Founder, Running Troops
Certified Running Coach, Certified Sports Nutritionist & Public Speaker
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#FABRunner Time! | Meet Sonia

As a blogger, I have been blessed with amazing opportunities to travel, meet vendors and more.  The best part of being a professional blogger is meeting your followers or “fans” as my family refers to them.

 

Today, I want to introduce you to Sonia Willens of Southern CA.  We met during my time as a Team Super Hero Ambassador.  She remains consistent in her training and achieving great goals for herself, I am so proud of her.

 

Follow her on Instgram and enjoy her fun posts about herself, newly married life, dogs and running (of course).

 

Say hello to my FAB-O friend, Sonia Willens!

 

Sonia.FABOfriend

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and Island Boost
*Team Super Hero Master’s Elite 2013-14
*Founder, Running Troops
Certified Running Coach, Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter
~Blog Disclaimer – Click Here


Organizing Your Race Shirts #FABHacks #FitnessHacks

Back in 2011, I posted a tip to roll (and rubberband) your race shirts.  Here is the original link.

It remains one of my most viewed blog posts, thank you!

 

I love to evolve and always believe there are ways to improve upon anything in life, including organizing, don’t you?

 

A few weeks ago, I was browsing Pinterest and found this neat tip for shirts.  I was happy with my rolling & rubber band method, but I felt I wanted it to be better and more organized.

 

Shirts

For an hour, I sorted through my shirts (again).  Created my donation pile and kept the ones I really wanted for training.

 

At the end of my hour, this was the final result, sorted by colors (3 drawers).  (I keep a separate plastic drawer unit in my closet, just for my racing shirts.)

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My drawers still look the same, weeks later.  So, this is a winner!  I find this even better than my rolled, rubber band method. I can find specific shirts, much easier.

 

How do you organize your shirts?  Do you hang them or put them in a drawer?

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and Island Boost
*Team Super Hero Master’s Elite 2013-14
*Founder, Running Troops
Certified Running Coach, Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter
~Blog Disclaimer – Click Here