Let’s Drink To That!
27 Aug 2015 Leave a comment
Let’s Drink To That!
20 Aug 2015 2 Comments
“That day, for no particular reason, I decided to go for a little run. So I ran to the end of the road. And when I got there, I thought maybe I’d run to the end of town. And when I got there, I thought maybe I’d just run across Greenbow County. And I figured, since I run this far, maybe I’d just run across the great state of Alabama. And that’s what I did. I ran clear across Alabama. For no particular reason I just kept on going. I ran clear to the ocean. And when I got there, I figured, since I’d gone this far, I might as well turn around, just keep on going. When I got to another ocean, I figured, since I’d gone this far, I might as well just turn back, keep right on going.” – Forrest
Quite a few times in my writings you may have seen me close off with the term – “runner’s honor.” As to whether there is indeed such a thing, I can only speculate and hope, on good basis I might add, since my observations & experiences with runners over the years have been overwhelmingly positive. I surmise that in all likelihood there exists an unspoken but very real code of honor that we runners adhere to. If I were to put it in words it would look something like the above quote from the movie Forrest Gump.
Formost among others, runners have an enormous capacity for endurance and the unerring and dogged ability to pursue a thing to its end. Fortified with vision and purpose, there is little that can stand in the way of us realizing our goals. Day after day, week after week, month after month, we condition our minds, bodies and spirits to achieving the pinnacle of our dreams through tireless practice, the sacrifice of other pleasures and dedication of our time. We are the most accomplished when we’ve gotten our daily run in. Runners recognize that we belong to a community of passionate believers, that many will call crazy, who respect the human body as being the ultimate machine that will take us as far as we let it – only insofar as we care for and treat it right.
Runners share a camaraderie of spirit which propels us to encourage and cheer on fellow runners. This is evidenced by the many times I have either been on the receiving end of, or given, words of encouragement or a running hand to other runners on the course. Also, runners expect and give respect on the course. It can be harrowing sometimes at the start and at other points on the course with the share numbers out there; while competitiveness is the norm, we never allow this to overstep our respect for the runner behind, in front or beside us, giving way or making way as we run along. Another code runners honor is that of the injured runner. We look out for, ask after and if necessary give comfort and support to those who are hurt or in pain. Here, I particularly remember the Boston Marathon of 2013; a tragedy that touched the world but more so, the running community. Everyone united “Boston Strong” and ran for months after in support and solidarity with those injured and the three spectators that died that day. Even today we speak of them with such pride and admiration. Still, we are mindful of our purpose and will no sooner see a runner helped than we are off single-mindedly to pursue our goal.
Additionally, an important code runners share is their solidarity to the sport and sometimes cause of running. Runners unite in the achievement and vision of other runners and support the advancement of the sport and the use of running as a platform to make a difference in our world. It does not take ingenuity to decide that running can impact the lives of thousands but it does take ingenuity to decide to run to make this happen. Time and again, we dedicate out time and talent to transforming lives through our passion for running. We spearhead, support and enlist the help of our running and wider community to highlight the disadvantages that many in our world face through many charities and causes. Lastly, runners are continuously inspired to run longer, faster and stronger. We are united in our efforts to become the absolute best version of ourselves, which simply means constantly pushing beyond perceived limits and challenging ourselves to another PR.
As with all things human, we will often find a lot to complain and disagree about, and if we look well enough we may even find those that do not ascribe to the general code, but I argue that they would be the exception to the rule. Runners by far are the most giving, gregarious, open and welcoming folks I have had the fortune to know. I do no say it lightly when I say runners rock. They do!
13 Aug 2015 Leave a comment
If this Summer came with directions it’d be “ENJOY!” We know so many clichés that could tell us exactly how to do that – tomorrow’s not promised, live for today etc., – but all too often, come Fall, we find ourselves wondering what the hell happened with the time and why didn’t we do “that thing” we promised ourselves we would do.
Last evening, I went running as I’m wont to do – shocker, and imagine my surprise to find myself running for consecutive days in the mid-seventies with a forecast of much of the same or even lower in the succeeding days. Mind you, it was perfect running weather, I, more than anyone else, appreciate that, but it got me to thinking how much I’m truly thankful for these summer months. Effortless months I call them, that time in life when you let go and go a little crazy and it’s ok because you’re not alone. You’re not alone in running two times a day..just because; in committing to as little clothes as possible, in going to the beach every weekend, in keeping some crazy ass hours which leave you with a hangover like the worst drunk, not alone in taking on adventures like a marathon, an endurance or fun extreme racing event, or some such challenge that will cause you to remember this summer with glee and a what-the-heck-was-I-thinking-but-I’m-glad-I-did feeling. The rest of the Summer world salutes your ingenuity, your sense of adventure, your crazy passions, your desire for challenge, your wanton disregard for the boring and ordinary and your limitless craving for sunny days and warm and starry nights.
As it presses on, so do we; searching out our next thrill. What form will it take? A city cruise, boat ride and party, street festival, summer concert, rooftop fashion show, smorgasbord and drink fest, outdoor exercise and activity on summer streets, a mountain hike, swimming in the lake, volleyball on the beach, surfing, a day trip to the lovely Hamptons’, horseback riding, biking the boroughs, picnics, water fights or soccer in the park, an outdoor movie and/or a play at sunset or a Yankees game? With so much yet to do, will there ever be enough time? I don’t know but I promise to do as much as I can and I know you will to. Runner’s honor.😊
07 Aug 2015 Leave a comment
Never one to settle for just doing it, I’m always game for doing it better. By “it” I am of course referring to running that much coveted 26.2 miles. Being a runner and a bit of a “gym girl” have had its advantages: I’m in pretty decent shape, I’m told I look way yonger than my age and I could run with many in that category too, I manage to stay pretty healthy and I keep up with on-going trends, research and data as it pertains to being fit and healthy. All of this I credit with my passion for running though I’m pretty sure my gym workouts as well as other random physical exercise have helped in shaping this 3:29:24 PR marathon girl.
What is Cross-training
That form of exercise, pertaining to runners, whereby runners train utilizing other modes of fitness training to supplement their running. For example; cycling, swimming, a fitness/aerobic class or strength training.
The Cross-Training Debate
There has been may debates of the benefits or not of cross-training for runners. Conventional wisdom says runners should run, as you perfect what you practice while there are others that argue cross-training can inmprove running performance and reduce workout boredom and burnout. Current school of thought seems to be leaning toward the way of cross training to improve the all-round performance of runners with an emphasis on low-impact workouts that complement your running without the same impact of running.
Using Cross-Training to better your marathon time
The focus of the marathoner is on increasing speed, endurance and fitness level. Cross training improves your endurance base without adding unnecessary stress on your body. It can
help you improve your race-day goal while reducing the risk of injury assosiated with intense high-impact training (Jeff Horowitz, certified personal trainer, running & triatholon coach and runner of 150 marathons across 6 continents). Jeff highlights three considerations in choosing the cross training mode that is right for you:
(1) It should be an aerobic exercise that you can engage in for hours at a time, at a moderate intensity level (at an RPE of 6-7)
(2) Is it low-impact ir no-impact? While high-impact exercises is necessary for training as it prepares ypur body for the stress of the day..you need only so much and no more or it increases your risk of injury. The idea is that lower impact workouts as identified in cross training provides you with the means of strengthening supporting muscles and lowering your risk of injury.
(3) Does this option complement your running? Aerobic cross-training will help you become a better endurance athlete, afterall you’re working with breathing, muscle-building and endurance, but to get the most out of it you need to choose a mode that works different muscle groups in support of your running, and thus becoming a more balanced, injury-resistant athlete.
What works for me
Cycling/Spin: Cycling is touted as maybe the best mode of cross-training as it complements your running training by working supporting muscle groups such as the quadriceps, which are super important in supporting the knees and are not effectively worked by running. Strengthening them can reduce the risk of knee, IT Band and patella problems.
Spin classes are something special; they encourage comraderiere, motivate, the hell out of you, kick your butt and pushes you to discover the badass within, all without the continuous pounding of the feet, providing necessary rest for the knees.
Strength Training/ Weights
Because of my small frame, I’m always mindful of weight-lifting. I can get really muscular without even trying and so I often limit my reps dependending on the muscles I’m working on to 4 sets of moderate to heavy, increasing weight as I decrease reps. Weight training is so versatile and there are so much variety to work on any one area – I tend to usually work my legs, calves & thighs together, then back and shoulders, or chest and arms and do core exercises separate; employing a yoga or pilates class to assist in this area. The benefit with weights is that you get to utilize & build muscles that are not necessarily in primary use while running, but again supports your running by providing strength & support to those secondary areas, which decreases your chances of injury and helps you develop power and ultimately your best physical self.
As an aerobic exercise it’s on par with developing power, performance and efficiency. For my part, the focus here is on breathing and strengthening leg and arm muscles. Although I don’t go often, when I do I spend 1 & 1/2 to 2 hours in the pool, half as much time as a cycling workout as recommended by Horowitz.
Finallly, Cardio Classes
To me these are the real test of any mettle. An hour per class of constant movement: jumping, punching, swinging running, crawling and everything in between is geared to condition you into the finest athlete; build stamina, test endurance, defy limits and leave you fit and hurting and enhances and supports running training. Classes such as cardio kickboxing, mentally strips me and burns calories like crazy but it mentally and physically challenges and develops me for long term, which for me means race day.
I can’t promise that I’ve peaked or that I’m even performing at my best now, I believe that is still ahead but I continue to improve race by race so I know that I’m doing some things right most times. For the times I bum out, I remind myself that I’m a work-in-progress and I shake it off and try again – always with hope and the training as outlined above – pushing for a better race next time.
Sources: Active.com, Competitor.com, Runners World, Runnersconnect.com, Healthland.time.com
30 Jul 2015 Leave a comment
You could probably tell I’m in marathon training mode as these days it’s all about the marathon. I eat, dream, not sleep yet, talk, train, shop, everything about the marathon. Is that a runner thing or am I just obsessed? Regardless, at the very least, you get to benefit from my ramblings; I hope anyway.
Over the course of two years doing this marathon-thingy, I now know that a training regimen is necessary to complete a successful marathon, one where you can actually live the experience and not want to die and totally swear off it at the finish. I would love for you to have this experience. Thus, throughout training season, I’ll share with you my pointers on running your best 26.2.
The Magic of Speedwork
If there’s any magic at all it is in the time, effort and dedication that you put into your speed training. Now admittedly, not everyone is trying for a PR or wanting to qualify for a race, some are just happy to finish and rightly so if that’s their goal. To those, read on anyway, who doesn’t like to do anything better? We, runners, are a competitive lot and love to outdo even ourselves. A few common speed workouts are: interval training, pace runs and hill repeats. There are many advantages to working on the speed aspect ( or short fast repeats) of your running, aside from the fact that it will improve speed and stamina thus making you a faster runner, these include:
Improvement to your running economy (the amount of oxygen consumed at a given pace) which makes it less likely that you’ll burn out and can be confident in your ability to stay the course.
Speed work develops focus and determination. The intensity of speed work requires a level of drive and ambition that will see you time and again defying your perceived limits as reps calls for either a faster pace or a higher climb.
It adds some variety to your marathon training. This avoids the common “pace rut” problem that marathoners are known to fall into as training lengthens. Also, it challenges you to faster leg turn- over.
You learn to listen to and command your body. The human body is capable of so much but we hardly ever realize our potential as we’re all too often comfortable with just making it. Speed work asks..hell, demands of us a push that renders – I can’t – an improbability. You learn quickly that you can and do have what it takes while including recovery time to import the correct amount of stress on your body to achieve optimal performance.
Speed work, because it’s shorter and more intense, allows you to increase your running at a pace significantly faster than your marathon race pace which will make it seem much easier to do.
It teaches you discipline and commitment. These are two traits that will take you through and beyond the marathon and will help you tolerate both physical and mental discomforts while racing. When you’re between miles 17 and 23, it is your tireless attention to your speed leg-work coupled with commitment to seeing it to the end that will bring you through.
It would be remiss and downright irresponsible of me not to mention that with all the advice from coaches and the experts out there, speed work is not recommended fo the newbie marathoner and certainly not without a coach with a tried and true method. Attempting this on your own is dangerous for your health as it increases your chances of injury exponentially the closer you get to race day. You run the risk of hindering your ability to participate in the event itself and in the necessary long training runs which are so very important to completing a marathon.
When it is all said and done, you’re the one in charge of you here. You know your body and always want to do the best for you. Making wise choices can improve your performance a hundredfold. Always do so keeping in mind that there is no one-size-fits-all approach. A proper plan designed specifically for you will consider factors such as your age, genetics, running experience, ability to stay injury-free and the choice of speed workouts incorporated into your training, all of this with a realistic goal in mind.
References McMillanRunning.com, MarathonTraining.com, Active.com
24 Jul 2015 3 Comments
If you’re running the TCS New York City Marathon in November or have another marathon coming up in October, like me, the experts would suggest that right about now is a good time for your first long training run. Long runs, as part of your overall marathon training, are important for a variety of reasons, but particularly to allow you to ascertain what your body can do to date. This is not your first run, tempo run, sprint or a race; it is the opportunity to engage the distance you’re running with a substitute of similar factors to bring about a simulation of what your marathon day run will be like. It can range from 18 to 22 or even 24 miles, this all depends on what your goal and your training plan is.
Here are some reasons why you need that long run:
1. Training Gauge
It’s an opportunity to test and assimilate how far you’ve come and how far you have to go in your training.
2. Builds a Race Strategy
It provides an opportunity to try out a race strategy you may want to implement on race day. For example; pacing yourself while wisely utilizing energy gels and hydration fuels on course.
3. Nuetralizes the Fear of the Unknown
Long runs can be a form of initiation for many first-time marathoners; it eliminates the fear of the unknown, and provides a race-day simulation that incorporates distance, companionship, encouragement and motivation to the newbie marathoner when done in an official setting.
4. Prepares You Physically and Emotionally for Race Day
It builds your endurance, stamina and confidence so that you will face marathon day fully prepared and confident in your ability to run 26.2 miles.
5. Cardiovascular Enrichment
As with all forms of exercise, running more strengthens our hearts and its ability to provide oxygen-rich blood to our muscles (CompetitiveRunner.com).
6. Teaches Your Muscles to Store Glycogen
Long runs teaches your muscles to store more glycogen, the primary source of fuel during exercise, this is very important to avoid “hitting the wall” on marathon day.
7. Ups Your Performance
Depending on the regularity and duration of your long run and this would depend on whose training plan you’re using, it could be an instrumental part of your training to assist with speed, endurance and strength training leading up to PR and even a possible coveted placement at the finish.
8. Helps Burns Fat as Fuel
When your glycogen storage decreases as is the case on a long run, your body fat becomes a secondary source to provide energy for your muscles.
9. Recruits fast-twitch muscle fibers to help out in slow-twitch tasks
10. Increases Mileage and adds to Experience
Practice indeed makes perfect. The more and longer you run perfects your knowledge of your body, its capabilities and of the sport of running.
In essence, the long training run is essential to you not only running but completing your marathon. Additionally, it is good practice for general race training from 5ks to marathons and beyond as it helps to hone pace, endurance and strength skills while also building up the runner psychologically. In my humble opnion, it is the key to running your best marathon.
17 Jul 2015 Leave a comment
You’ve probably heard it enough – lose the carbs, lose the weight – that you’re thinking carbohydrates is your worst enemy. Most diets and diet-fads alike support the theory that carbs contribute to weight gain when in truth it is calories and consuming more than you burn that does that. On the other hand, carbohydrates are necessary for the proper functioning of your body. In fact, The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 60% of your daily calories. So, if you get 2,000 calories a day, between 900 to 1,300 should be from carbohydrates (The Mayo Clinic).
The Power to Choose (Wisely)
The problem is that not all carbs are created equal and so, it comes down to choosing your carbs wisely. Generally, nutritionists agree with choices that include whole grains and fruits and vegetables while watching your intake of naturally occurring sugar, and restricting foods with refined gains and added sugars. Particularly for the runner though, a diet rich in carbohydrates can help maximize training and performance; emphasis should be on the kind of carbs chosen, such as whole grains, beans, fresh fruit, milk and vegetables. The benefits of whole grain to your general health and wellbeing will be the subject of a later post, but suffice to say for now, your quality of life depends on it.
Power for the Run
Carbs are the brain’s main source of energy and the body’s preferred fuel source says dietician and strength coach Marie Spano R.D., C.S.C.S. It is the primary source for producing energy for all exercise including both long distance and resistance training. It follows that if you cut carbs, your energy will drop. Spano advises that decreasing the levels of your body’s stored carbohydrates will decrease your ability to produce force and power; we know the result of that.
A Running Times article on Runners World titled “Fueling the Runner: Carbohydrates –Battling a Bad Rep” by Jackie Dikos, R.D. and 2:45 marathoner, highlight a key issue that unsuspecting runners fall prey to – fatigue. She stipulates that further investigation of such a complaint may reflect a diet lacking in carbohydrates the cause of fatigue either purposely done, as part of low carb diet, or with the runner totally in the dark as to the amount of carbs needed to perform efficiently. As already stated, our bodies prefer carbohydrates as the main fuel source when we run. But did you know that if it is not present, the body will convert fat and protein into carbs for energy. According to Dikos, this is a very inefficient form of energy for an endurance athlete. When you don’t eat enough carbohydrates and continue training, your body snowballs into a state of mental and physical fatigue.
We Determine Carbs
We see then that carbohydrates are thus fuel for runners. For running efficiently and effectively we therefore need to throw away all our misgivings, all the misinformation and misrepresentation about carbs that we’ve sucked up for so long. No low-carb or no-carb diet can do the trick of making us the runners we wish to be, our responsibility is to make healthy food choices. Balance, variety and moderation should be our watchwords.
09 Jul 2015 2 Comments
Eighty degrees plus days are here! Whether you’re up early or running late, the challenge is to find a time that’s right for you and run with it. The life of a person with a typical nine to five job reduces opportunities for running to early morning, late evening or night and weekends. Practically speaking, who wants to engage in daytime running anyhow as it can easily get up in the hundreds and there would be no chance of keeping your cool then. Of course there’s the option of the gym and anytime running on the treadmill but there’s no fun in that. Summer calls for fresh breeze, swaying trees, the scent of a million nondescript things amidst the colorful voices of chatter and laughter and chirping and buzzing in the glow of sunrise or the aftermath of sunset.
Schedules-smedules, it really dictates your pace. For my part, I’m stuck with evenings and night-time runs; not too bad really, but for the fact that I prefer early-morning runs. For one thing, it’s way cooler then as the sun hasn’t warmed up the day as yet. It’s also perfect quiet time. If you’re aesthetically inclined then you’ll appreciate this aspect of early-morning: the quiet and solitude, the just-there fresh dew upon the ground, plants and trees, the apparent newness of the day and the clean and sharp feel to the air. There’s nothing quite like waking up to greet a day that embraces and invites you to place your mark on it. Other advantages to running at this time include: a minimal amount of traffic but a prevailing sense of safety, air pollution is at its lowest, it’s not necessary to run with fuel if you’re heading out for a short run and there’s no need for extra cover and/or sunblock. It’s an added bonus that an early- morning run opens up your appetite and leaves you feeling pumped and ready to sieze the day.
If you’re a late-evening runner like myself chances are you run into night often enough and I’m talking big-moon-starry-night. For me, that’s the best part: the stillness the night carries inspite of the traffic and noise, the scatter of city lights against the darkness, the illusion of aloneness in the city parks even with other runners on the course, the opportunity to literally run the issues of the day away juxtaposed to doing an internal review of your day and planning for the next, it’s also easier to meet-up with a running group or a buddy since most people share a nine to five schedule and running after work is pretty popular, which provides you with motivation and accountability. Of course minimal wear and minimal or no sunblock is par for the course which leaves you with the only real disadvantage being wrapping up late and getting to bed then. But after a while of doing this, your body learns and it becomes part of your routine. A heads up on hydrating during these runs since it’s still pretty warm and often humid, you need to fuel up beforehand, during and after running.
Another option for cool running in the summer is running in the rain. It’s actually a favorite of mine around this time. Lots of thunderstorms hanging around and it’s the fiercest feeling you get while running through one. Go figure..it’s you against the elements. We know who wins. Ideally if it would thunderstorm during the day, on weekends, those would make for some perfect runs but you really take it when you can get it. Afterall, our goal this Summer is simply to stay running and stay cool.
02 Jul 2015 8 Comments
in Charity Runs, Marathons, Training Tags: Cause Running, charity run, Fundrasing, marathon training, Miles for a Cause, New York City Marathon, NYC Marathon, Running Inspiration, Team UNICEF U.S.A, training mode
Approximately sixteen weeks to Chicago and eighteen weeks to The New York City Marathon. I mean WOW! Where did the time go? Am I alone in thinking that we’re not the only ones running here, that so is time! That being said, technically, I should to be in marathon training mode, which means I’m suppose to be running practically everyday working on mileage, speed, strength and endurance. In reality, I figure to take the next couple weeks to myself and run for sheer enjoyment – just because it’s Summer, it’s hot, it’s pretty and because there’s the inescapable fact looming that I’m about to embark on some crazy running; two challenging marathons in two successive months.
Rest assured, I’m not crazy, people do this all the time – not really. Not ordinary people anyhow, but then you’ve probably already figured out that normal does not describe me. Not to worry, it’s not my first time, only the second..wink..and I’ve already figured my strategy is more mental than physical. See, I’m training for a marathon so I’ll just keep running..joke..but really, it’s just a shift in focus after the first run as the next is within two weeks. This is ideal as it works to keep the momentum going. With enough sleep, training and cross-training, the right diet and proper hydration, I should be fine. In fact, I predict they’ll be runs of a lifetime, providing I stay injury-free. My past record notwithstanding, I aim to stay positive; run a few races between now and then and try to maintain top form. With God on my side, I can’t lose now, can I.
On another related note, I haven’t been all-ensconed in fundraising efforts for my project – Team UNICEF re the NYC Marathon – as I should be. I’ll have to be a bit more brazen in my approach if I am to reach the $3500 goal that is allotted me. While I’d love to raise more, it being for such a great cause and all, I’ll settle for being within target range for now. If you’re reading this, please feel obligated to help a runner and sister out; plus you’ll earn bragging rights for a good cause and get your name on my running-T on marathon day. I also have a few cool T-Shirts for very generous donors and a couple pom poms for you if you go the extra mile and show up to cheer me on race day. It rarely gets better than this but I’m sure you deserve it!
Running for causes aside, I really treasure each opportunity I get to make a difference while running. Being a force for change is something we can all benefit from; hence why I think I take running and training so seriously leaving very little time to enjoy the sport. So excuse me while I fix that before doubling down for some record running in the coming months.
Be a trooper and support my cause here: https://www.crowdrise.com/unicefnyc2015/fundraiser/loricaldon
25 Jun 2015 Leave a comment
We’ve entered the official phrase of Summer, and without much fanfare I might add. Given the circus of a weather we’ve been having, it is no wonder. In any event, now that’s it here I encourage you to milk it for all that’s it worth and strive to derive the maximum pleasure allowed while running. Here’s how:
- Run either early mornings before the sun rises or late evenings after it sets. While we love the sun, it’s only the extremely adventurous or crazy who run in it.
- Wear appropriate clothing. Nothing screams newbie as one who goes for a run in clothing made of non-breathable material in summer!
- It follows, you should wear proper running shoes. This is a strict rule for runners, as we value staying injury-free above all else. Plus, it fits right in with that “dress for success” saying.
- Hydrate well. Practicing proper hydration during summer is valuable not just for runners but everyone who’s concerned with pursuing good heaIth. It can determine your efficiency & effectiveness out on the track or roads as well as save you time and a hospital bill should you collapse from heat exhaustion or the like. Plus, it’s pretty affordable to keep water on hand at all times.
- I maintain that variety is the spice of life. Mix it up a little and get adventurous in your running this summer. Why not try some trail running. Download a trail app and discover running trails in your area you never even knew existed. Something new, something different, something that will add a twist of fun to your running routine. Running during the day is an option here, as trails come with trees and lots of overhead cover.
- Talking about variety: What’s summer without an extreme racing experience! Ever tried an obstacle race, a mud run, the Spartan experience, a color run or any one of the dozens of races geared at thrill seekers? I promise it’s a must-have experience, even if you only ever do it just one time, though I’m betting you’ll be back for more.
- Finally, running and friends go hand in hand. Though it can have its solitary moments, running is a social sport. Runners love people and this summer is the perfect time to hook up with a running group of some kind. Hint: I’m a meet-up kinda girl myself and I’ve met some really awesome people through those groups, so here’s another opportunity to try something different. It comes with an almost money-back-guarantee you’ll be pleased with the outcome.
Summer is all about having fun and exploring new opportunities. It carries a feeling of all-that-you-can-do-before-the-good-days-are-gone; but you want to enjoy yourself and have fun doing it all. If you try a few of these, your running is sure to be fun -which is the main goal – hell, try them all and you’re sure to have your best summer of running yet. Runners honor!