Friday, April 27, 2012

Honey Stinger Waffles - Strawberry

Alright, my posts have been racing and injury oriented lately so it is time for a change of pace. Time has come to check out another nutritional product on the market.

Several weeks ago, I was asked if I had ever tried the Honey Stinger Waffles. This was quick and easy answer – No. Being a Power Bar fanatic, branching out is not something easy to do for me. But the recommendation came on good authority so when I was at TrySports a few weeks ago and saw them on the self, I picked up a few of them.

So far, I have tried them as a post meal desert and as a pick me up before a run. At 160 calories and easy to stick in my pocket, these waffles help satisfy my post meal cravings and limit the number of calories that I stick into my system. Both are good things for a weight conscious runner.

Then, there is the pre run doldrums. Your last meal has been many hours ago and you know you have a run in an hour so, but you don't want anything too heavy or risk seeing it again during the run.

After each leg of my Palmetto Relay, I would come back and eat a small bagel and a Honey Stinger Waffle. Then in a couple of hours, I would go running hard again. Not once did I have any stomach issues during my 2nd, 3rd, or 4th legs. And, I counted my lucky stars for it.

What does it taste like? I have tried the Strawberry flavor and it is a lot like eating really thin cookie. Definitely, have some water handy to wash it down.

The only drawback that I have encountered is their fragility. Tossing a few in my duffle bag and they can end up all broken from bouncing around inside the bag. I am left eating the crumbs.

Otherwise, I suggest give them a try.

Sharing one thought at time,

The Cool Down Runner

Wednesday, April 25, 2012

Moes Burrito Dash 5k

During a race runners rarely stop for a meal but given the right conditions, this all can change. Moes Burrito Dash 5k provided those right conditions or to say it differently, they provided the right amount of cash as an incentive.

The top 3 overall male and female runners would receive $2000, $1000, and $500 respectively.

That's plenty of incentive for many runners.

Which brings me to two runners I know: Caitlin Chrisman and Ryan Woods. Both are super fast individuals and usually make quick work of area 5k races.

They were the overall male and female winners for the Moes Burrito Dash 5k. Yeah, I get that part. They are both fast. But can they eat and run fast.

That's why they really astonished me were their times: 15:57 and 17:43. To give their times some perspective, I ran a 5k a few weeks ago in 17:38 and didn't make any stops to eat.

Based on what I read, somewhere in the middle of the 5k, there was a burrito stop. They had to eat a burrito and then say "Welcome to Moes" before continuing.

Honestly, I am just amazed that anyone could run that hard, down a burrito, and then run to the finish.

My hat's off to the both of them and to everyone else that completed the Moes Burrito Dash 5k.

They truly give new meaning to the phrase "Eat and Run".

For the results to their race - click here


Sharing one thought at time,

The Cool Down Runner

Tuesday, April 24, 2012

Tar Heel 10 Miler Recap

Saturday morning started very early for me. At exactly 3:01 AM my alarm went off and I was quickly out the door for the drive to Chapel Hill, NC and the Tar Heel 10 Miler.

This is a race that I had circled on my calendar as one that I wanted to do. But like any good race, the view looked a lot better 2 months ago than when I rolled out bed at 3:01 AM for the 2+ hour drive to Chapel Hill, NC.

And what would life be without a little stress. Just above Spencer, NC, I am humming along at 70 miles per hour when traffic suddenly comes to the halt. This is not what I needed with a 7:30 start time and another hour or so of driving still to do. All I could see was row of big rigs ahead of me.

After about 10 minutes of waiting, the line started to inch forward ever so slowly. My eyes seemed be jumping from the view ahead – a semi trailer to the clock on my dash – ticking ever so closer to 7:30. Finally, after another 10 minutes of sweating, we passed the state trooper and the construction area. Definitely getting back to 70 mph was nice feeling and according to my navigation system still left me plenty of time to reach the race.

Rolling into Chapel Hill a little after 6 AM, the streets were still pretty deserted. Hard to believe that in less than 90 minutes nearly 5000 runners would be flooding them.

Picked up my shirt, hit the rest room, and snapped a couple of pictures of Kenan Stadium in the predawn hours for Facebook posting before heading back to my car to change.

If you are not familiar with the Tar Heel 10 miler, the parking area is roughly a 10 minute walk one way to the packet pick up area.

That means, there is roughly a 10 minute walk back to your car.

This doesn't leave runners a lot time to fool around.

Checking my clock, I had time for a quick mile and then the racing flats needed to go on my feet.

Gathering for the start, they introduced Meb Keflezighi and gave him an opportunity to share some words of inspiration. They say the TV adds 20 pounds and 6 inches to a person. I don't know about the 20 pounds, he looked pretty thin to me. However, he was definitely shorter than I expected. I noticed the same thing when I saw Ryan Hall. This must be the key to being a really fast runner. Oh, but I digress.

The start for the 10 miler was not on the field but in the walk way around the field. We got a final countdown and were off.

We left the stadium through the tunnel and made the mile long circle before coming back through and around the stadium. We ran through the upper level and out the other side.

Between the wear from the relay and the blister on my right foot, my motivation was to just survive the day. Two miles passed and I was settling into a decent pace. There were 3 other guys running around me at the time. They seemed to have a plan that fit my goals so I stayed with them. As the miles wore on, one guy and I worked really well together – I later learned his name – David Schwerbrock. Never once during the race did we exchange any words, but we played off each other's efforts. Where I hit a bad patch, he would pick it up and vice versa for me.

6 miles were in the bag and we were just over 36 minutes. We made the long downhill run on Raleigh before making a short neighborhood loop. Then, it was a quick left and then right for the final couple of miles to the finish.

David and I had been working to rein this group of 4 or 5 guys in front of us for several miles. At 7 miles, we joined in with them. We also joined the crowd of 4 milers headed to the finish.

Having run this course before I knew Laurel Hill loomed just ahead. A hill can take the wind out of anyone's sails, but Laurel Hill can leave a runner in the doldrums with nothing but burning quads and calves. This is the point where I tried to make a break from the group. Key word here is "tried". Nothing was cooperating.

I remember hearing someone along the course saying "you are almost to the top. It is just around the corner". Really, there must have been another ½ mile of uphill running.

David was just behind me and I really didn't think much about if I could hold him off, but rather how much more time was it until I crossed the finish line.

The course is flat to downhill heading back to Kenan Stadium. This was just doing wonders for my blister and I was reminded of it with every stride.

David passed me just before we entered the tunnel to the field. I tried to fight back, but he definitely had more in the tank.

Going under the clock my time 62:13 and I finished 28 overall. According to Allen A. who was in the finish area; I finished 2 USAT&F-NC Masters.

Then, what some might consider a cruel joke on runners, we were directed to climb up the stairs and out the stadium to where the refreshments awaited us.

Going into the 10 miler, my goal time was 62 minutes. I knew the course was tough and I wasn't in as good of shape as in previous years. So all things considering, I was walking away pretty happy with the effort. Further encouraging, I climbed Laurel Hill in 5 minutes and 34 seconds. Maybe my hill work isn't has bad as I thought.

Before wrapping up, I do want to talk about a few things from the race.

First, the race was started in the 8 foot wide area between the stadium and the field. While it was cool; we started in the stadium, I believe it took over 10 minutes before some people were clear of the stadium. Runners were over half way around the field when we lined up. When we circled back by the stadium after the start, people were still exiting and this was probably 7 to 8 minutes into the race. I liked it much better when it was on the road.

Having the finish in the stadium is nice but it too can be difficult when you have both 10 milers and 4 milers finishing at the same time.

Leading up to the race one of the key points taunted about this race was the "no waiting on results or awards". Runners could get this finish time and place immediately after the race. Then, they could pick up their award.

Honestly, they have some kinks to work out of this system. Yes, we could get our time and place but it didn't break it down by your age. We still had to wait until the results were "finalized" before anyone could pick them up. I waited probably 40 minutes before giving up and heading back to my car. The other puzzling point was to get your place, they had these two guys punching in your bib number and giving you a print. One would have thought, they could just scan the bib number and give me a print out.

The last point has to do with the running through and around the stadium. Kenan Stadium wasn't build with having a 10 mile race in mind. There are lots of twist and turns and blind corners. The group that I was in nearly collided with a woman walking across in front of us. She had no idea that we were coming.

Every race director wants to show case the area where they are holding their race and I completely understand wanting to utilize the stadium as much possible. I am completely for it as long as it doesn't jeopardize runner safety.

Finally, I want to give a "shout out" to the people that I saw at the race: Jeremy Wood – he reads my blog. He ran a smoking 58:25. Dan Matena – saw him before the race and at the start, but that was it. He took care of business with a 57:13. Alex – whose is coming back to CLT soon ran 70:25. Gordon Bynum also made the drive from Charlotte to tour the streets of Chapel Hill in 66:22. Jocelyn Sikora made quick work of the course in 70:08. Eric Bilbrey handled the hills equally well with a time of 60:06. Robert Heck got himself an excellent time with a 65:52. I actually felt like I was running CLT with so many familiar faces.


Sharing one thought at time,


The Cool Down Runner




Monday, April 23, 2012

A blister story

Almost every runner has a story to tell about blisters. They seem to be a part of the job description if you have run much mileage at all.

Here's my most recent story.

Don't read any further if you have a weak constitution. I don't want to ruin any else's day.

Two weeks ago, I ran 4 times pretty hard in less than 13 hours. The result, the mother of all blisters appears on my right forefoot. The exact place where my foot strikes i.e. hits the ground and is oh so painful. I tried opening it but because it was under the callus, I wasn't having much luck.

Somehow, another week was in the books and yet another race needed to be run. This time there were 10 miles of hard running to do.

The pain was there during my warm up but bearable. The start of the race sent pain signals directly to my brain. Stop, stop, stop.

Well, I did, but not until after 10 miles.

Hobbling back to the car, I then endured a painful ride back to Charlotte. I tried opening it but still I didn't have any luck.

Flash forward; I tried running 7 miles yesterday. Calling it running might be an overstatement. The legs were moving and yes, I was dressed in running clothes but appearances can be deceiving.

Finally, this morning the pain became more than my resistance to jabbing a hot needle through my callus and into the bottom of my foot.

Picture this – sterilizing my foot. I am heating the needle to kill the germs. I turn over my foot so I can see where the blister is. I line it up like I am getting ready to through a dart. All the while, my common sense is telling me that this needs to be done, but my brain says "Yes, your foot hurts but if you do this wrong, the pain will be worse".

Finally, eyes open. I do it. Ouch. Actually, it was more like "OUCH!!!!". But when I pulled out the needle, out flowed the bloody fluid that was making my life so difficult. More and more flowed out. When the fluid finally ceased flowing out the opening, a sigh of relief sweep across my brain.

Man, the last week was tough. The last 24 hours had been absolutely miserable.

I will be the first to say "I hate getting a blister". Those blisters that occur under callus are the worst. They are difficult to open.

I wish that I would never get another one, but I know I will. Blisters are a part of life and a part of running.


Sharing one thought at time,

The Cool Down Runner



Monday, April 16, 2012

Palmetto Relay 4/14/2012

The Palmetto Relay Race was this past weekend and our TrySports Running Team was smack dab in the middle of it. But before diving into the details of the relay, let me back up a bit. Several months ago, Justin was posted on facebook about possibility of doing the Palmetto Relay race. Before evening think it though, I jumped on board to say that I was do it and even volunteered to be captain of the team. With the heads nodding for me to take on this role, I accepted but from the beginning I was suddenly having some doubts. I had never been captain of a relay team and that was aside from the fact that I had never ran a relay race before. Yes, as surprising as it may sound. Through 30 years of running, I had never run a relay race before. But having the team and running the relay was something I thought I was finally ready to do. To marginalize my lack of experience, I asked question of others that I did relays and basically gather as much advice as possible. I made some mistakes along the way and learned plenty with each new challenge that came at me.

But low and behold, we arrived on race day with 12 people ready to run 36 legs so this is where my adventure now begins.

We packed up two vans at TrySports and headed south to the relay starting at Historic Columbia Speedway.

Glenn was our lead off runner and took off running hard to give us a real solid start. We followed for a few legs before skipping ahead to our starting point. Jinnie would lead off our van, followed by Ben, Meghan, Megan, Stan, and then me.

Watching 11 of my teammates produce such great efforts; I was anxiously awaiting my turn. Finally, around 8ish in the evening my turn came. My leg was 7.5 miles and had just one turn in to a state park. I left the exchange with headlamp and blinking lights in hand and hadn't run more than ½ mile when I was crossing an intersection and nearly got run down. Maybe I should have waited on the light to change. As I made my way out of town, I could see these blinking lights which I knew to be a relay runner in front of me. Mentally, I knew I had 2 more legs to run at the time, but the allure of that blinking light beckon me to run ever harder.

On the long legs, we would stop the van in the middle and cheer the runner of that leg on. This really helped because I head Ben say that I had it down to 40 seconds. 40 seconds and just under 4 miles to run, I can catch him. That's all the motivation that I needed. I chased and chased hard.

I pulled right in behind him as we made the turn into the park. We exchanged a few words of encouragement as I passed him. I tried my best to continue to push the pace, but catching him took a lot out of my legs. By the time I reached the exchange zone, I had managed to gain a small gap. Then it was time for me to pass the baton off to Glenn and Van #1. Those 7.5 miles had been covered in just over 43 minutes.

Walking around the exchange area, I was in much need of restroom. That run had been so hard that it left my stomach in knots.

Honestly, time kind of got twisted around for me. I was trying to recover for my next leg, rest, and sleep because of what I thought lay ahead. We learned that Kent could not go so Jason had filled in for him on this 2.5 mile leg. Also Ben had volunteered to cover Kent's 3rd leg.

So some here around 3:30 AM, I rolled out of the back seat of our van and tried to warm up for my second (2.5) mile leg. Dancing round at the exchange, my body wanted to go to sleep and my brain was wondering why I was doing out of bed and having trouble staying warm. I had gloves on but my hands were still cold. When Stan arrived, I took the baton and just ran. There were blinking lights in the distance and I intended on catching as many as possible. First one light was passed. Then a 2nd light was passed, then there was a 3rd light and a bike rider that I passed. Finally, a forth one passed in the last half mile to the exchange where I handed things off to Glenn again. 2.5 miles completed in 14 minutes and 3 seconds.

After maybe 5 minutes of walking I climbed back into the van and ate some food assuming I would need to run again for 7 hours. I tried to get some sleep as Stan navigated the back roads of South Carolina to our exchange zone 29. This was Kent final leg.

Sleep is a valuable thing during a relay and I wasn't getting much of it. The conversation in our van turned serious. Ben had run two really hard long legs and turned his stomach inside out. Our conversation turned then to who would do Kent's leg. Megan volunteered and she could easily have handled the miles but reality was that it didn't make sense for her to do since you had to run again a short time later. As much as I my legs didn't want to run 1 more leg let alone two more legs, I was logical choice and said that I would do it. We all have moments that define who we are. This was one for me.

I hadn't told anyone but during the 7.5 mile run I had put a huge blister on my right foot. My foot didn't want to go back into that shoe again. I gritted my teeth, shoved my foot into my racing flat, and left the van to warm up. This was about 6:10 AM.

Someone yelled that Mo was coming. I started yelling for Mo to come to me. One might not realize this but 10 guys standing around the dark with headlamp shining in your face, they all pretty much look the same. Thus, it is very important to have the person coming in yell out the number so they can connect with the proper person to pass the baton. More than once I saw runners arrive only to find their teammate was still in the van. Communication was one thing that we at least did really well. We knew when our teammates were getting close to the exchange zones.

Back to my adventure, so I got Mo's attention. She passed me the baton and I took off for a 5 mile run. Realizing that I still had a 6.66 mile leg to run, I probably should have tempered my effort, but those darn blinking were like a moth to flame for me. I could not help but chase after them. During this segment I passed either 4 or 5 runners and closed out the segment with a time of 29:11 for 5 miles.

But I was hurting pretty bad.

I caught a ride to the next relay point with van #1 because van #2 had skipped head so Jinnie would be ready for her final leg.

The guys from Van #1 drop me at exchange zone 30, and I went to back and opened my blister for the 3rd time. Liquid spurted out. I mentioned it to Stan and he asked if I was going to be able to run my final leg. My reply was "Yes". I would run.

Side note here, there were food stops at 18 and 30, but both were so close to our relay points, I didn't darn take on any food. However, those pancakes at exchange zone 30 looked awesome.

After 194 miles, there was nothing that was going to stop me from running this last leg.

I took the handoff from Stan and headed out for the final 6.66 miles of the relay. This was perhaps my most difficult leg. There were more turns than any of my previous legs. I crossed several major intersections and had to stop on 3 different occasions to wait on the light to change. Then there were the intersections that let's just say I crossed with extreme expedience to sound of a few horns.

Several times I slowed to look around when crossing side streets. I was trying to make doubly sure that I didn't run off course. Probably my happiest moment was when I made the turn into the park. From there I knew to just follow the signs. At 6.5 miles I heard Ben ahead motioning for me to follow. Making the final turn on the grass, I could finally see the finish line insight. Everyone on the team joined in with me as I ran the last few yards to the finish.

Crossing the finish line, I turned and motioned for everyone to make circle. I thanked them for their effort and told them how proud that I was of them. They were the soul reason that I was able to reach leg 36. Then, we all said "Go TrySports".

We took a team picture and they gave us our Race Relay medals.

I then walked over to Raleigh TrySports team which was the one that Thomas was a member and congratulated them on their effort and victory. Thomas and I had chatted several times during the night and I had watched how hard they had run. They were a team of 9 guys – maybe 8 by the finish but they ran faster and deserve the "open" win.

We didn't go away empty handed either. We were the first "mixed" team to finish. I have been saying this for a while. Charlotte area has some of the fastest women in the state –maybe the country and they reason we finished where we did. My hat is off for the gigantic effort they made.

Reflecting back on the relay there are many memories that are so resonating. I want to share them with everyone:

Meghan – running her first relay with us, starting out 5 min pace during her first mile, and brushing her teeth in Wendy's in the middle of the night.

Mo – passing some guy along the course and having him say "Good Job, dude" – not realizing that he was getting "chicked"

Stan – for driving a ton of miles, keeping us laughing along the way, taking the challenge of running the Cooper River Bridge during his final leg, and for sprinting out his final leg harder than I have ever seen him run.

Jinnie – for making our course books with maps of very leg (We would have been lost without them) and having the best leg with a view while running into the Isles of Palms. Also she showed us that indeed one can sleep on the floor of a van while it is moving.

Ben – for doing on those flying leg taps – yes, I have a picture of it and for running 3 legs so hard that his stomach is in knots.

Jason – pulled one of the toughest legs along a dirt road. With the van passing, I don't know how he could see much less breathe. He looked like he had a inch of dirt on his face when he finished. Also for stepping up and running an extra leg when a teammate went down.

Kent –

knowing that he had an injury but still being willing to give it his all. You have to respect that kind of determination.

Chris – He ran his legs so hard that his knees were wobbly after he crossed the transition line and fell to the ground. That's about leaving it on the line for his team.

Michelle – ran some of the toughest and hardest legs on the entire team and the energy was easy to see bubbling through her calm quiet exterior.

Glenn – may have had the toughest job of all. He lead off the relay for us and set the bar high so that each of his teammates had something to reach for.

Megan – while running her 10.6 mile leg, she ask us when we pass her on the road if anyone is catching her. Girl, you are running 6:10 miles. There's no one going to catch you but you are closing on those in front of you.

There was the exchange zone porta potty search. Each exchange zone had a couple of porta potties but it took a game of "hide and seek" to find them.

Then, there were the phone calls and txt messages that we exchange throughout the night and day so we could keep track of each van.

There also is all of the people to thank – from the race directories who put in so many hours, to the volunteers along the course who hung out all night to man the exchange zones for us, to Dan for supplying us with Nunn, Chris for getting everyone socks and Gels, to the eleven members of our team - I am very appreciative and proud of the effort given by all eleven of my teammates. For without them, I could never had been a team captain, run a relay for the first time, or have gotten to run leg 36. They are simply the best there is no doubt in my mind about it, and finally to TrySports for their contributions.

Click here for the results

Btw – Our time for the Palmetto Relay was 21:12:19 which is 6:18 pace for 202.1 miles.


Sharing one thought at time,


The Cool Down Runner

Thursday, April 12, 2012

Palmetto Relay

The Palmetto Relay is just around the corner i.e. this weekend and so much time and effort has gone into getting our team ready. And, now that it has arrived, I am getting nervous and a few butterflies are bouncing around in my stomach.

Occasionally, before a marathon butterflies will flutter around in my stomach but that is about it. Maybe the reason the relay is causing those butterflies to beat their wings so much harder is that I don't want to let me team mates down.

Each of us has our assigned legs and I want to be able to go into each leg giving my best.

My legs are neither the longest nor the shortest. I don't run the fewest more or the most miles. I am setting right in the middle of the mileage count with 16 miles over 3 legs.

Maybe what is making me the most nervous is that I have the last leg – leg 36. The last leg is 6.66 miles to the finish line.

There are three scenarios that keep popping into my mind. We will be slightly ahead of another team and I will have to hold the lead, we will be even with another team and I have to push the pain and fatigue aside and race hard or the last scenario where we are slightly behind and I have chase another team to the finish.

Yeah, this stuff makes me nervous.

I know down deep inside that no matter the scenario that comes to pass, I will give my very best. I can then walk away feeling proud of myself and my team for the effort that we gave.


Sharing one thought at time,


The Cool Down Runner

Wednesday, April 11, 2012

Mile Program Group Run @ TrySports 4/5

I am sorry abort the tardiness of my report. Work and other stuff have kept me from doing as much writing on my blog as I would like.

We had scheduled a Mile Program Group Run and Social at TrySports last Thursday week. Right up to Thursday afternoon, the weather was great. Thursday evening it wasn't so much. The storm clouds, wind, thunder, and lightening put a damper on what would have been an excellent opportunity for running and socializing.

A few people did brave the weather Paul, Mike, Richard, Mo, Meghan, and Kelly. The rest of us figured it was safer being inside than out. We headed over to Encore to start the socializing side of the evening. Those who run showed up a little later and maybe a little colder than expected.

TrySports bought the appetizers and we all got a chance to set around tell stories and make some new friends. The entire event lasted maybe an hour and half.

Big thanks to TrySports for getting the venue and food.

Billy even showed up wearing his TrySports singlet. He is a very brave man considering the cold temperatures and even colder rain.

Our next Mile Program Group Run and Social will be 7/6 @ TrySports – run time is 6:15. If you missed the last one, don't miss the next one.


Sharing one thought at time,

The Cool Down Runner


Sunday, April 1, 2012

Arbor Day 5k Recap 3/31/12

After racing last weekend, Megan and I had been kicking around the idea of doing another 5k this weekend. Having not registered in advance, we were still kind of on the fence even the night before. Even as late as Saturday morning we were considering not going as rain, thunder, and lightening rolled across the Carolinas.

Fortunately, we both decided to go. This weekend, we headed to Statesville, NC for their Arbor Day 5k which was held on the Statesville, NC Parks and Recs greenway.

We had run in a down pour last weekend so we were both hoping the rain would hold off. And for the most part it did. The rain fell but it was more of a study drizzle than a bucket pouring like last week.

Before the race we saw Chad Randolph and talked with him for a few minutes. Then it was time to race.

Last week, my opening mile was really sluggish so this weekend, I wanted to correct this part of my race. To help with it, just before the start, I did a couple of two minute surges with a 1 minute recovery. Getting some leg turnover was my attempt to get my engine rolling before the start.

And rolling it did, I go through the first mile in 5:18. The 2nd and 3rd miles were not nearly as good as last week: 5:42 and 5:46.

When the race started, Philip went with me and we were pushing pretty hard through about ¾ of a mile. Then, he just let me go. When I looked back at 1.5 miles, Megan and Philip were together but a pretty good distance behind me. This look back took too much of my motivation away to push. Mentally, I knew that a steady state run from here would give me the win. And, this is pretty much how it played out. I just cruised to the finish.

At the turn around just past 2 miles, I saw Megan and shouted some encouragement. I then shouted encouragement to each of the runners that passed me on the way back. Showing encouragement means a lot to me and I wanted to share as much encouragement with others as possible.

I crossed the finish line in 17:38 which was 5 seconds faster than last weekend. Megan finished another strong run with 18:52 and finished 2 overall and first female.

Last week, I felt like I struggled in the opening mile but closed well. This week, I felt like I got out well but maybe too well, which cost me something in the final two miles. Next step is to put things together with a strong start and follow it with 2 solid miles to the finish. But this next step will need to wait a few weeks and maybe to the end of this month. There is a relay and 10 miler that need to be completed first.

One final note, when I look back at my history of racing, I realize trophies are a rarity these days. Races are giving just about everything but trophies as awards. The Arbor Day race committee really came through and gave some nice trophies. They were not fancy or big but it was a little marble base with a runner on top. Just something nice, I would want to put on my trophy shelf.

Nice job with the trophies and a well done race.


Sharing one thought at a time,



The Cool Down Runner