Location…Location…Location

I am staying in a postage stamp sized room at the Empire Hotel in NYC.  It costs three times what I normally pay and is a fraction of the size and quality of what I’m accustomed to.

The upside is I am only a block away from Central Park, there’s an amazing Whole Foods just two blocks away in the basement of the Time Warner building, and I’m a 15 minute walk from Polo Ralph Lauren.

I brought the Acela Express from Providence into Penn Station yesterday for two days of meetings with upper management from Polo Ralph Lauren.   Part of my responsibility is to grow the collegiate program so I will be at Columbia later this morning.

Thankfully I chose to sit next to someone on the train that was nothing short of absolutely pleasant.  I knew I chose the right seat when I noticed she was wearing a Reach The Beach Relay jacket.  She was working on her computer and listening to her iPod so I settled in with The Cool Impossible: The Coach from Born To Run Shows How to Get the Most from Your Miles-and from Yourself.

She eventually asked me if I ran marathons and our conversation continued until we said goodbye at Penn Station.   Her husband Brian coaches the Community Running group in Boston (I definitely need to connect with him).  Charlotte rowed at Harvard (Division 1) and holds a marathon PR of 3:13…which she ran in NYC wearing a Winnie The Pooh outfit…wow!

She knows several of the runners I’ve coached for the Marathon Coalition.  Meeting her was the perfect start to my trip.  What I enjoyed most about our conversation was hearing her talk about their 5 month old daughter, Scout.

So now I’m off for a run in Central Park.  I look forward to my continued preparation for two marathons in October.  I’ll spend the first two miles focused on establishing a rhythm to my run and practicing absolutely perfect form.  As a result, I will place less stress on my body, utilize less energy, experience less chance of injuring myself, and get a far greater return on my investment of time and effort.

I hope you have an awesome run today and that it’s in an amazing location…location…location!

 

 

Performing On Race Day

It is so gratifying to coach runners to compete consistently on race day and establish personal bests.  Race day performance is the ultimate validation of months of hard work and the effectiveness of a training program.

I ran my first in 1978 so my racing history spans 35 years.  When I ran my very first marathon in 1978 the Boston Marathon qualifying time was 3 hours…I ran 2:59:55 at the Richmond Newspapers Marathon in Virginia.

I’m certainly proud of my marathon PR of 2:33 which I ran 3 times on several courses during different years.  I’m proud of my Boston PR of 2:38 and having qualified for Boston at Boston in four consecutive decades.  I’m looking forward to making it 5 consecutive decades in 2014 0r 2015…depending on when I can get it.

But I am most proud of my consistency, longevity and ability to perform on race day…every time.  I have run 31 marathons with an average finishing time of 2:51.  My first 24 marathons were all sub-3 hour efforts.  Every time I showed up to race, regardless of distance, I performed to my ability on that day.

Here is a list of my PR’s at various distances:

• 5K (16:05)
• 5 miles (27:04)
• 10K (32:25)
• 10 miles (54:49)
• Half-Marathon (1:12:12)
• Marathon (2:33:13)
• 50 Mile Trail Race (7:06:36)
• 100K National Championships (8:41:47) 5th place
• 107 miles (24 hour race)

I attribute my racing success to physical and mental preparation.  I trained smart and adequately prepared for every race.  I went to the starting line prepared for battle and I expected to run near or at the front.  What I lacked in physical ability, I made up with mental toughness.  I was willing to go deep into the well of pain and discomfort to maximize my performance.

This is the first time in 17 years of coaching that I’m focusing on my running and racing.  I’m looking forward to a half-marathon in September and two marathons in October.  In 2014 I am planning to run 100 miles in 24 hours on the track and then race ultra distance trail races.

It’s been nice to look back and reflect on my racing career.  But I’m far more interested in coaching and helping others to write their own racing history.  Nothing I have done will ever compare to what the runners I coach accomplish.

I would trade all that I’ve accomplished to help just one runner achieve more than they ever imagined!

Meaningful and Purposeful Running

Running can be so consuming.  Since the Boston Marathon, I have been consumed by my private coaching.  Just prior to the 2012 Boston Marathon I began coaching a few runners privately.  It was something new and added a different dimension to my coaching from training nearly 200 Marathon Coalition runners.

Since then, it’s developed into a far bigger enterprise.  I receive numerous requests each week for private coaching from runners primarily interested in improving their running performance.  Their goals range from breaking 4 hours in the marathon, qualifying for Boston, or improving their PR by a considerable margin.  Each person requires an individualized training program based on their ability and their goals.

I begin every relationship with a Transformational Running clinic that covers every facet of running in approximately a two hour period.  I provide a running methodology for each runner so they establish a purpose for every run.  Most runners focus on covering a specific distance without much additional thought.  Taking a far more meaningful and purposeful approach to training will yield far greater results.

The majority of runners train within their comfort zone most of the time.  To achieve significant results, runners need to train harder on days when they’re completely rested and easier on days when their bodies require an active or complete rest day.  Surprisingly, runners have more difficulty training easier as they don’t see the benefit.  A much-needed and well-timed rest day is as important to a successful training program as a great training run or race.

At the center of my coaching approach is teaching runners to improve their running economy through efficient technique.  Many are so surprised when they realize they can run faster and longer with less effort when their form is perfect.

Although this new coaching endeavor consumes most of my free time, it has been so rewarding to spend more personal time with each runner and help transform their running to an entirely new level….with more meaning and purpose!

Tales From The Grateful Runner

Marathon Coalition sports psychologist, Grayson Kimball, writes about the recent Run To Remember half-marathon:

All the Years Combine, They Melt Into a Dream….

Over 6,000 runners recently completed the Boston Run to Remember Half-Marathon. The weather certainly wasn’t typical for the annual Memorial Day Weekend race– mid 40’s and light rain, but it was perfect for a half-marathon. As I crossed the finish line and acknowledged my time, I couldn’t help but reflect on my previous half marathons and begin the dreaded self-comparisons. I ran a respectable 1:50:56 but felt that I could have performed better (as most runners do). There are always numerous “what-ifs” that go through a runners mind. What if I had been at the front of the pack as opposed to the back when the race began? Would my first couple miles have been faster? What if I didn’t have to take the annoying pee-break? That would have saved me precious seconds, right? You could go on forever about what may or may not have influenced your race. Curiosity was killing me so I went back to the archives to look up my past races. Was I accurate in my perceptions that I was “slow” today? Or was I having the all-too-common “distorted perceptions” about what I really achieved? Well, what I discovered was rather telling: in my 11 years of running Half-Marathons (7 total), the difference in finishing time from my first (when I was a young, spry 29 year old) to this most recent (as an older, more experienced 40 year old) was all of 1 minute and 16 seconds. Guess I’m nothing if not consistent…which led to my next thought – why was I so consistent? Well, what are the differences, if any, between the 29-year old me and the 40-year old me? At 29, I was eager to immerse myself into the world of long distance running. My life revolved around training for races – marathons, half-marathons, 10K’s, 5-Milers, etc. At 40, I am immersed in changing diapers and my life revolves around getting the kids down to bed at a reasonable hour (and hoping they sleep past 6:00am). I certainly don’t have the freedom to run when I please or to cross-train at any point during the week. I have to take advantage of the time I can carve out for myself and make my workouts as efficient as possible. But one aspect of my training hasn’t changed – and that’s the mental training.

While many runners discard the true importance of being mentally prepared for a race, I’m constantly “thinking” about the next challenge. When it came to running this half-marathon, I knew from the get-go that regardless of the training program I was following, numerous deviations from the plan would occur – such is life when married with 2 kids. But I didn’t let those skipped days bring me down mentally. I would use the time to visualize the next workout. I would reconfigure the workouts for the remainder of the week to help make up for the lost runs. I would constantly engage in positive self-talk and reaffirm my belief that I will be as ready as can be for race day. So it was during the race that I relied on my mental training more than my physical training. It took me a good 6 miles to break away from the cluster of runners and find some space to finally hit a groove…my target time of 1:50 seemed out of reach when I passed the 8-mile mark at exactly 1hr 11min. Some quick math told me it would be 8-minute miles for the final 5 to hit that time…I didn’t do any speedwork during my training so I couldn’t rely on that – I had to rely on my brain (and IPod)…the combination of Jerry Garcia, deep/controlled breathing, positive affirmations, and more Jerry Garcia pushed me beyond my perceived limitations and across the finish line within 1 minute and 16 seconds of where I was 11 years ago….Has anything really changed over the years? The body may get older but the mind will always have the ability to take you a little bit further than you’ve gone before.

For more mental training tips, check out www.gratefulrunning.com

Paul Crockett Joins Marathon Coalition Coaching Staff

I am extremely pleased to introduce Paul Crockett as the newest member of the Marathon Coalition coaching staff.

Paul Crockett brings extensive running experience, including twenty marathons, to the Marathon Coalition TEAM. Paul has been running with the Marathon Coalition TEAM since 2011, and joins the coaching staff for the 2014 marathon. He is passionate about running as a way to transform body and mind, as well as foster camaraderie among team members.

Paul has a particular focus on running form and efficiency. He is also well informed on strength training, injury prevention, and nutrition.

In addition, Paul has experience running and fundraising for charities. He is excited to share what he has learned to help Coalition TEAM members become more efficient runners and strategic fundraisers.

Personal Running Highlights:

• Twenty marathons, various triathlons up to the half-iron distance, and countless other running races.
• Sub three-hour marathoner, including Boston.
• Six consecutive Boston Marathons (marathon PR Boston 2013).
• Currently training for the Vermont 50 mile ultramarathon.
• Paul is three continents into his goal of running a marathon on every continent.

Second Chances

In addition to my passion for running and coaching, I have enjoyed a lifelong passion for motorcycles. As a young boy, I wore out the pages of the Sears catalog dreaming about my first motorcycle. I received my first mini- bike when I was 9 years old, during my summer vacation with my mom in Illinois. I lived with my dad during the school year and only saw mom during the summer.

I would ride up and down the frontage road along Interstate 80 (just outside of Chicago) dreaming of exploring far away places; like a modern day cowboy. My interest in all aspects of motorcycling continues to strengthen and expand. A milestone in my motorcycling enjoyment and exploration occurred several years ago when I attempted a Saddle Sore ride (1,000 miles in 24 hours) sponsored by the Iron Butt Association. This is an organization that you have to ‘earn’ your membership into. Prior to this ride I would never ride more than 100 miles and never in the rain or dark. During my 17 hour ride where I covered 1146 miles, I rode in all those conditions quite extensively. My mindset and confidence changed considerably after this ride.

My next journey was a 10 day ride through 13 states and 5,000 miles. It rained all 10 days but it didn’t dampen my spirit or enthusiasm for motorcycle exploration. I remember riding the Blue Ridge Parkway from Asheville, NC to Roanoke, VA in a torrential downpour through nearly 300 miles of challenging mountains. I never saw another motorcycle on the road the entire distance. I certainly conquered the distance and the conditions during that ride and my confidence and desire to further explore distant destinations increased.

Most recently, I have been planning a ride on a more significant scale. I leave July 9th for a 13,000+ mile journey to the four corners of the United States. This ride is sponsored by the Southern California Motorcycle Association (http://sc-ma.com/). I will be riding solo this entire ride and will only be carrying a messenger bag. I leave from Madawaska, Maine and ride to Key West, Florida. I will then attempt a 50CC (riding coast to coast in less than 50 hours) from Jacksonville, Florida to San Diego, California. From San Diego I will ride to Blaine, Washington. I plan to complete this ride is 8 days. The 50CC ride is sponsored by the Iron Butt Association (www.ironbutt.com). I am required to document every aspect of both rides. I’ll have to have police officers in the aforementioned cities sign off on my arrival and departure, take pictures with a special towel displayed (given to me at the beginning of the journey) at landmarks in each city, and record all my movements with gas receipts and a two-way satellite communicator. I will be providing a website so anyone interested can track my progress.

After concluding the Four Corners Tour and the 50CC, I will be attending a rally in Portland, Oregon for BMW motorcycle owners from around the world. I expect to earn the coveted Long Distance Rider Award at the conclusion of the rally. I will also be visiting and running with Kristen LaBarca (http://happyrunningmama.blogspot.com/) who I have had the honor and privilege of coaching. Kristen recently ran Boston in 3:30 and is running the Newport Marathon in Oregon this Saturday. As a marathoner, there’s no greater accomplishment than validating a Boston Marathon Qualifying Time by qualifying again on the Boston Marathon course. I’m so proud of Kristen!

I plan to ride back to New England in a more leisurely pace of 5 days.

Much like a marathon, preparing for a ride of this magnitude requires extensive planning, dedication and training. On Memorial Day I completed a 300 mile ride as part of that preparation. Just 2 miles from home a young driver pulled out in front of me and abruptly stopped. To avoid running into the back of him I had to swerve to his left. Just as I moved my motorcycle around the rear of the car, he immediately turned left back into the parking lot he just exited. My life flashed before me and a collision was inevitable…a little unsettling. I did everything possible to minimize the impact but my BMW collided with the left side of his car…it wasn’t pretty. He took away every possible option I had to avoid this accident.

This was my first accident in 40 years. However, I’ve avoided countless accidents, mostly inattentive drivers texting. After gathering myself I called 911 and immediately heard the Grafton Police responding with their sirens blaring. I also had the presence of mind to call Lori and let her know that I had been involved in an accident and to reassure her that I was unharmed…adrenaline was coursing through my body. The young driver was cited for failure to yield and I nursed my formerly immaculate motorcycle home…albeit a bit shaken.

The following morning I work up and felt like a little league baseball team had taken batting practice on my upper body. My wrists and hands took the brunt of the force but my Schuberth helmet hit the side of his car and did it’s job perfectly. I wear the best protective gear made…all the time.

After a battery of texts and x-rays at UMass I was given a clean bill of health…and a second chance!

Mental Training Tips from the Grateful Runner…

Newest Marathon Coalition coaching staff member and sports psychologist, Grayson Kimball, offers the following recommendations for those running the Run To Remember half-marathon this weekend:

Mental Training Tips from the Grateful Runner…

This coming Sunday, Memorial Day Weekend, 8,000 runners will gather at the Seaport Hotel in Boston for the Run to Remember Half-Marathon. With a week to go before the race, now is the time to really focus on your mental preparation. While you won’t experience any significant gains or losses in your physical conditioning, your mental conditioning can be significantly influenced.

Here are a few mental tips for you to practice throughout the week:

•   Identify your true purpose for running the race as this will serve as your motivation to keep you moving throughout the 13.1 miles
•   Check out the course map to become more familiar with the route
•   Visualize yourself running the course in a strong and efficient manner
•   Develop a positive mantra you can use if things get challenging on race day
•   Focus on all the positive aspects of your training and why you will have a great race
•   Enjoy the moment – take pride in your accomplishments and have a Grateful Run

 

For more mental training strategies, check out www.gratefulrunning.com

2013 Providence Marathon

In the aftermath of the senseless tragedy that occurred at the recent Boston Marathon, I needed to reconnect with the marathon community and all that it offers.  I made a commitment before Boston to support Cheryl Taylor Cleary in Providence so I was extremely excited to share Providence with her.

I met Cheryl in Grafton the day before the marathon so she could give me 6 bottles of a special concoction that I would be providing her throughout the marathon.  She had them numbered so I placed them in my backpack and on my bike in sequence.  I met her at the starting line the following morning and immediately sensed her focus and intensity…she was ready!

Her confidence was intoxicating and immediately took my excitement to an incredibly high level.  I knew it was going to be an incredible day.  We discussed her race strategy so we were totally calibrated on what to expect.  I instructed Cheryl that I would be staying slightly behind her so I wasn’t a distraction.  She signaled when she wanted the designated bottle and we developed a rhythm right from the outset.

It didn’t take long before a rather large pack started forming around Cheryl.  Runners are attracted to energy and Cheryl was motoring.  Her form was absolutely perfect and she was simply floating along the course.  I sat back and interacted with everyone in the group.  Everyone was shooting for a Boston Qualifier and many were attempting to break 3 hours.

This group stayed together for quite some distance, only 3 women were in the group.  An interesting dynamic occurred as Cheryl and I interacted; the other women tightened the distance around Cheryl to hear our conversation.  The pace was intense so several of the men started to drop back.  I stayed with them and coached them on what they needed to do to regain contact with the group.  They relaxed their form and removed all negative thoughts as I helped them make their way back to the pack.

The group went through the half-marathon at 1:31:20…just under 7 minutes per mile pace.

At about mile 17 Cheryl indicated she was starting to hurt.  The temperature was 60 degrees at the start and the humidity was 98%…not ideal.  There were also lots of turn and hills to disrupt the runner’s rhythm.  Cheryl had moved on from the huge freight train and was running alone.  I simply tried to keep her calm and focused.  We spoke only when necessary so she could maintain her focus on weathering this storm with as little effort as possible.  She was in 4th place but wasn’t too concerned about anything more than regaining her rhythm.

Several miles later we noticed the 3rd place woman approximately 300 yards ahead.  Cheryl easily could have stayed within her comfort zone and maintained her position.  But she said, “I have to go for it!”  That is the spirit of a fighter!  These are the money miles of a marathon that separate those runners that are going to likely establish a PR from those going home completely disappointed.  I’ve always felt the halfway point in a marathon is 20 miles.  The last 10K can be incredibly difficult if you haven’t managed your energy very well.

Cheryl eventually regained her form and rhythm and was back on pace.  She was closing on the 3rd place woman.  I instructed her to take a moment to gather herself and to move by her decisively.  As Cheryl motored by her I glanced over and noticed a look of surprise and devastation on her face.  They didn’t exchange a word…this was all about taking care of business.

I felt such incredible pride in Cheryl.  For the first time in the marathon I started to get emotional.  She had trained so hard and wasn’t backing down.  She was keeping the Demons of Doubt at bay and was simply chipping away at the Providence skyline in the distance.

My goal was to be encouraging but not distracting…a delicate balance.  Cheryl eventually was running with the half-marathoners so I had to clear a path so she didn’t have to waste energy by moving around them.

As we crossed the final bridge and approached the 26 mile mark, it was simply magical.  Cheryl was charging to the finish line with every ounce of energy remaining in her depleted body.  She took the final turn and the crowd was yelling and cheering uncontrollably.  I moved back and as close to the barriers as possible…I wanted this to be HER moment.

Her finish was surreal…although she was charging to the finish, time seemed to stand still.  I was watching someone with endless determination, someone who had trained so hard, someone who had 4 children in 5 years yet managed to maintain a high level of fitness.

I was watching a dear friend accomplish something huge.

I met her as she crossed the finish line in 3:08:11 (7:11 pace) and the 3rd woman overall.  She collapsed into my arms and we shared a brief but extremely special moment.  The finish line volunteers were equally proud and excited for Cheryl…it was special.

I waited for the next two women and congratulated them on a hard fought marathon.  The finish line of the marathon is magical.  Everyone becomes one!

I had a large group of Marathon Coalition runners on the course making their way to the finish line….the Road to Redemption…so I needed to depart quickly so I could support them also.

Of all the marathons I’ve competed in during the past 35 years, this one was very different.  This day allowed me to heal from the Boston Marathon tragedy.

Cheryl, thank you for including me in your special day.  I could not be more proud of you!

Your rocked the 2013 Providence Marathon!

Dr. Grayson Kimball Joins Marathon Coalition Staff

I am so excited to announce that Dr. Grayson Kimball has joined the Marathon Coalition coaching staff as our official sports psychologist.  Dr. Kimball and I coached together at Team In Training and he’s continued to provide mental training support to Marathon Coalition runners the past 5 years.

Coach Greg and I are thrilled and excited to welcome Grayson to our TEAM.  The 2014 Boston Marathon promises to be the best ever and our runners will have a more rewarding, empowering and meaningful experience resulting from the expertise Grayson provides.

Welcome Grayson!

Bio

• Applied Sport Psychology Consultant for over 10 years – working with athletes of all ages, sports, abilities (youth through Professional)
• 6-Time Marathon Finisher (including 3 Boston Marathons)
• Author of Grateful Running: Mental Training for the Long Distance Runner – www.gratefulrunning.com
• Assistant Coach for 2008 Team-n-Training Boston Marathon Team
• Certified Sport Psychology Consultant with the Association for Applied Sport Psychology
• Member of the United States Olympic Sport Psychology Registry
• Full-Time Faculty in Sport & Exercise Psychology Graduate Program @ Argosy University Online
• Adjunct Faculty @ Northeastern University

Coaching Philosophy

Marathon running is as much about conditioning the mind as it is the body. While runners focus primarily on their daily/weekly runs to get themselves ready for race day, it’s the mind that will push the runner past their perceived limitations and over the finish line. Ever since I started training for my first marathon in the Winter of 2001-2002, I made it a priority to train my brain to think for success on every run. I have taken that same philosophy when coaching runners over the past 10 years. Teaching runners to become more aware of their thoughts and how that influences their performance is the first step in developing the mental toughness needed to endure the rigors of the marathon.

Running With An Angel

I have had the honor and privilege of coaching Kristen Wilson LaBarca for the Boston Marathon and now the Newport Marathon.  We set a time goal of 3:30 for Boston, which would be a PR for her.  She had to make a quick pit stop along the course and ended with an official time of 3:30:30…extremely well done.  I’m so proud of her on so many levels…she’s a dedicated runner that manages all facets of running with perfection, she’s equally dedicated to her family and friends, she’s a wonderful writer (as you will see), and is just one of the most charming, delightful and compassionate people who I have been blessed to know.  I hope you enjoy her post!

It  was early spring of 2012 and I was running on a neighborhood route that I have run at least a hundred times. Turn right out the front door.  Run four blocks and then turn left.  Continue straight for a mile and a half until the street dead ends at the high school.  Run as many one mile loops around the high school as necessary before turning around and heading back home.
 I like this route for runs that are under 10 or so miles, especially on runs where I need to keep a specific pace.  It is an easy, flat run that doesn’t cross any major intersections and the streets are usually empty enough that I can run in the street without worrying about traffic.  The streets are lined with 100 year-old maple trees providing shade (or, more often, rain cover) for the equally old homes in the neighborhood.  It is the perfect route for the everyday, run-of-the-mill miles that I do mid-week during marathon training.  And ideal for letting my mind wander wherever it wants to go.
Back to last spring…
 I was running part of this route on one of my long runs and it was a cold, wet and gloomy day.  My mood matched the weather and I just wanted to be done.
Then, suddenly, there was someone running just off my left shoulder.  I knew instantly that it was my mom’s dear friend, Trudy.  I had grown up going on rafting trips on the Lower Salmon River in Idaho with Trudy’s family.  These week-long, unguided, filled-with-adventure raft trips were the highlight of our summers when we were young.  Spending a week in the great outdoors with no walls for privacy (and a shared poop bucket that we carried with us in a raft every day) made for some close ties between us all.  Ghost stories told over late night campfires, early mornings watching the sunrise over the canyons, water fights between rafts that left us all soaking wet, quiet afternoons spent reading books with our feet buried in the sand…this is where Trudy’s family, along with all the other families, became not only friends and neighbors but like family.

group pic after a game of beach volleyball – Lower Salmon River (circa 1991)

early morning quiet before the sun rises above the canyon walls

Middle Fork of the Salmon (1998)

So it was with joy and happiness that I felt Trudy’s presence next to me on that gray, chilly day last spring.  I found myself suddenly noticing the early cherry blossoms on the trees, the bit of sunlight struggling to make its way through the thick cloud cover as the rain lightened, the lone bird singing a song and the tulips that were just beginning to bloom.  My pace quickened and my spirit lifted.

As it turns out, Trudy had passed away just a few months earlier, following a courageous battle with cancer.  Although she obviously wasn’t actually running with me in the physical sense, she was there in every other sense — helping me to see the beauty that surrounded me, to hear the sounds of life in my neighborhood, to smell the freshly cut grass and to fill my heart with a sense of peace.
 When I returned home from that run, I emailed Trudy’s daughter, Sara, to let her know what I had experienced and to thank her for “sharing” her mom with me for a little while.  In all the time I had known Trudy, I had never even known her to be a runner.  As it turns out, she was a runner in her younger days and one of the last memories that Trudy shared with Sara in the week before she passed away was one about running with a girlfriend and feeling the fresh air on her face while watching the sun rise.
********************
Fast forward about a year and I found myself again plodding along my same route on a similarly gray day in late March.  I had probably run along this same stretch of road almost a hundred times since that day last spring.  Once again, I was training for a marathon and was just putting in the miles on a day when my heart wasn’t really in it.  And, again, Trudy was suddenly with me, just off my left shoulder.
By the end of the run, the sun was bursting through the clouds and my soul was equally bursting with gratitude.  Gratitude for my family, my friends, my health, my life…and for the gift of Trudy.
 She left behind a husband, three sons, a daughter, their respective spouses, eight grandchildren and countless friends.  She left behind memories of laughter, tears, hugs, joy and an endless capacity to love others.  Somehow, amazingly so, she continues to do all these same things to this day.  I know I felt her love on those two days this past year and I will always be looking over my shoulder just to see if she wants to run with me again.

Trudy and Dan on their wedding day in 1969

Trudy as a young mom

Trudy’s grandchildren…who will never forget their Grammy

Happy Running Mama: http://happyrunningmama.blogspot.com/