Increasing flexiblity

Stretching is a huge problem for me.  In that, I don't usually do it unless I'm injured.  I 100% believe in it's benefits, especially for runners and really, all athletes should be doing some sort of mobility as they seek to get stronger, fitter, faster, etc.  But, I get bored.  Maybe I'm not doing it right..oh well.  Here's a few that I try to incorporate that are more about mobility than anything else because that's what I need to focus on.  Hope they help you!

1.  Runners lunge
2.  Pigeon
3.Cat/camel
4. Bird dog
**Repeat on both sides of body for 30 seconds each. Go through cycle 2-3x

Gluten Free Chocolate Chip Protein Pancakes

I love getting bang for your buck with meals, especially for my son. He loves pancakes but I needed a way to make them "healthier". Although these aren't perfect, they are better than nothing!

Directions:

Spray pan with coconut oil

Combine the following ingredients to make pancakes:

1 ½ cups Gluten free pancake mix (or use 1 cup mix, ½ cup almond meal or coconut flour)

1 large free-range egg

¾ cup almond milk (or cow’s milk)

*Mix before added below dry ingredients

½ scoop of chocolate protein powder ( I like Shakeology)

1 handful of Enjoy Life Vegan Chocolate chips -

1 tsp vanilla

*Mix and create the right consistency by adding either more milk or water.  I had to add about ½ cup-1 cup more of water

I make smaller mounds and flatten them out in the pan as they cook b/c, otherwise, they are crusty on the outside and gummy on the inside.  They have a consistency of a cornmeal pancake if you are using coconut flour.  You could just use almond flour but then would need to add some baking powder/soda.

Fast Dinner Fix - Sweet Potato in the Microwave!

I teach a workout class until 6 two nights a week.  Last week, I got home, threw some turkey sausage and frozen veggies on the stove but I didn't have rice or quinoa and didn't want to eat it over spinach.  But I had sweet potatoes!  Except, they take like 45 minutes in the oven.  No good.  I looked at various Pinterest posts on how to best cook it in the microwave this way worked pretty well!

1.  Scrub one sweet potato under water.  Yes, my sink is full of dirty dishes.  Every day...

2.  Pierce the sweet potato several times with a fork

3.  Next, wrap the potato in a wet paper towel.  I ran the paper towel under water, rung it out, then wrapped the potato like a mummy.  This helps keep the moisture in.

4. Cook the sweet potato for 2-3 minutes in your microwave, flip it over and cook another 2 minutes.  The cooking time will depend on the power of your micro.  I wouldn't go more than 6 or 7 minutes max.  Mine was actually a little tough to cut in certain areas but overall it was delicious and ready to eat in minutes!

Surrenders

The Lord calls us to lay it all down for him.  I know a lot of people who don't want to do this because they believe they will miss out on "all the fun."  But through Christ, as our body dies, our spirit lives!  And living in the spirit is FREEDOM!  Surrender to yourself today.  What's on His agenda for you?  Live free with renewed spirit!

Try this workout move:  Surrenders.  Start with arms holding light weights straight overhead.  Step back with your right leg into a lunge, pause, lower right knee to the ground, bring left knee to ground, then the right leg back up in a lunge and finish in a standing position.  Complete 10 on each leg.

Dish towel workout!

I traveled to my moms for this week and didn't take any equipment. No problem! Here's what I did with only 2 dish towels:

1 min cardio warmup - mix of jumping jacks, butt kicks, high knees

25 alt. reverse lunges - feet on towels

20 mt climbers- feet on towels 

1 min mix cardio

25 side lunges- feet on towels

15 pike ups - feet on towels- plank position lifting hips straight into air

1 min mix cardio

10 hamstring pulls- feet on towels pulling heels to butt

10 sliding push-ups - hands on towels; slide one towel out while lowering into push-up and repeat on other side

1 min mix cardio

Repeat for 25-35 min! 

**I did 3 rounds in 25 min

**I started doing all my reps for the lunges on one leg and then go to the other to really burn it out! 

Got a great workout in while watching an episode of Blue Bloods 👍🏻

Egg Casserole Bake!

I'm in a Paleo/Whole 30 group and one girl posted a variation of this. Perfect for a week of healthy breakfasts with your fam.

Egg casserole bake:

Spray pan with olive oil and put potatoes in bottom (either Hashbrowns or cubed sweet potatoes) and bake on 400 until they are crispy and brown. 

Brown some sausage. Either breakfast or Italian sausage links. Sprinkle over the crispy potatoes. 

Lower oven temp to 350.

Whisk 6-8 eggs and pour over top. I mixed in some chopped up spinach for added veggies! 

Bake at 350 until eggs are firm and slightly brown. I think about 20-25 min. 

**optional- top with cheese. 

**I baked mine in a 9x13 so I ended up using 8-9 eggs. This fed us for a week! Plus we had sausage left over!

A different story...

Last week, I traveled back to my hometown for our annual golf outing in memory of my dad which raises money for two scholarships we give away at the school he taught at and the school he went to high school at and then later was an administrator at (they are 10 miles apart).  While I was starting my run, early in the morning with the humidity already unbearable, I nearly broke down crying. Sometimes grief just hits you.

I shouldn't be here for this outing.  This outing shouldn't even exist.  I love that we can help people but sometimes I wish and dream for a different story.  A story where my dad would be retired and enjoying every minute of it.  Those days when I need a babysitter, I know I could have called dad and he would drive the hour and half to watch Liam for just 3 hours.  Just like that movie, Sliding Doors, I imagine the other life.  The life where dad walked me down the aisle and cried at my wedding.  I can see him teaching Liam how to throw a ball and play football in the kitchen.  I can only imagine what dad's opinion of the current state of education in Illinois would be.  He would have an opinion for sure but would advise me to "stay the course."  This "different story" that could have easily been my real story.  My real memories.  Instead, they are dreams and wishful hopes that always disappoint.

But alas, in the middle of these thoughts and my grieving moments, I am reminded that I have a choice.  A choice to let my grief define me like a badge and to live in constant misery of "what could have been."  Or I can choose hope. I can hope in the One who was with dad when he breathed his last.  The choice to see good and not the evil from sickness, injury, and pain that sin brings.  I hope not in the "what could have been" but for the day when we are reunited without fault, sin, or illness.  I am constantly reminded that this life will always let me down, but Christ will not.

I would love to play the victim and feel sorry for myself, but the truth is, everyone has a story to tell and everyone has a different story they'd like to tell. I wish a lot of my students had different stories to tell.   My story is not what I had envisioned as a young girl, but it is MY story.  Losing my dad is just a piece of it.  And that piece has carved and molded me into something positive.  My story allows me to look at my circumstances and CHOOSE hope, love, peace, patience, kindness, and gentleness.  It's not an easy choice and it's one I have to make daily.  But I'd rather live in hope than in fear.

Thank you for reading a piece of my story.

Facing your giants

Isn't Facing Your Giants a movie?!  Oh well....I was running last week on our running trail with Liam and had my headphones on and a song by Francesca Battestelli came on called "Giants Fall." As I was listening to the lyrics, I thought about my own "giants" or things that I put in my way apart from God and also the things with which seem impossible.  Those sins that seem to constantly beset me. They seem hopeless and helpless.  Sometimes I feel I will always be this way.  

But these lyrics really caught my attention, "Don't you be afraid of giants in your way.  With God you know that anything's possible."  Sure, sure.  God can do anything, right?!  I believe that, but why won't he move that one mountain in my way.  Why won't the door just fly open where I need it too?  I don't have the answer to those questions so don't expect it here, but it did get me thinking about David.

David was a mere shepherd and often a slave to his brothers.  When they went into battle, David was watching sheep.  Sort of a lowly position.  He would bring them food and ask how things were going, and they would merely send him away.  In fact, one of them asked what he was doing there.  His dad Saul finally lets him go into battle after this giant, Goliath torments them day in and day out.  Saul suited him up. David took his bag with his sling and stones and went into battle against Goliath.  We know the story.  One stone between the eyes on the forehead and Goliath went down.  It's a great (yet odd choice) for a children's story.  And then we sort of move on from there, don't we?  

But go with me on a few takeaways from these verses...

1.  The preparedness - Sometimes I expect to just show up and have things get better or be taken care of.  But David got prepared.  He dressed in Saul's tunic and armor.  Then he walked around in it to make sure he could move.  Sort of like we ladies wear a pair of heels or shoes around the house before we commit.  =)  David knew God was with him ,but that doesn't mean that he just sat back or showed up unprepared.  Maybe we're not ready yet for the battle we want to conquer or face.  Have you prepared or gotten ready for it?  

2.  The Battle - I think this is a nice children's story because it's an underdog story. The small guy wins story.  We feel we can relate to that.  But David wasn't special because he was smaller than Goliath.  And he wasn't special because of his meager stone and sling.  He was special because God was with him.  I can't face my giants or mountains on my own, but the One who calls me His own can face them.  1 Samuel 17:45 - "David said to the Philistine, “You come against me with sword and spear and javelin, but I come against you in the name of the Lord Almighty, the God of the armies of Israel, whom you have defied."  

What a powerful statement. David probably knew he couldn't face Goliath alone. Heck, the entire army had been doing nothing against him all week!  But in the Name of the Lord, He could defeat him.

3. The desire - David's heart was for his people.  For God's people.  While we know that David struggled with other sins throughout his life, he was still "a man after God's own heart."  David's desire was for God.  If God has placed a direct desire on your heart, he will move the mountains.  He will face the giants.  Doesn't mean they aren't there or won't come and in fact, they will.  But God is the giant fighter and the mountain mover (how cheesy can I get?!)  And he will do it. Just have a desire and faith of David.  Isaiah 45:2-3 puts it perfectly, 
"I will go before you and will level the mountains^a ;

I will break down gates of bronze

and cut through bars of iron.

3I will give you hidden treasures,

riches stored in secret places,

so that you may know that I am the Lord,

the God of Israel, who summons you by name."

Giants Fall by Francesca Battistelli

Everyone's telling you
To let go of what you're holding to
It's too late, too far
You're too small, it's too hard
Throwing water on that spark
Living deep inside your heart
With oceans of reasons
The things you're not seeing
But oh, maybe they don't
Know what you know
That you're not alone

[Chorus:]
Don't you be afraid
Of giants in your way
With God you know that anything's possible
So step into the fight
He's right there by your side
The stones inside your hand might be too small
But watch the giants fall

We could really live like this
Can't you imagine it
So bold, so brave
With childlike faith
Miracles could happen
Mountains would start moving
So whatever you may face

[Chorus]

Ask and believe
You're gonna see
The hand of God in every little thing

[Chorus]

Miracles can happen
Anything is possible
Watch the giants fall

What's In Your Workout Bag?

I am notorious for packing around 6 bags for an overnight trip to my moms.  I pack a lot and I'm a woman...it's just in my nature.  My workout bag is packed full of essentials for whatever I may be doing...the gym or a for a race weekend.  Here's my essentials:

1.  Dry Shampoo - You never know when you'll get a good workout in and need to go out after for a cup of coffee or a quick shopping run.  I don't buy the real expensive stuff because I don't use it that much.  This one came from TJ Maxx.  I love that place.

2.  A magazine and a makeup bag - Gotta have something to read if you're on the treadmill or elliptical and for long road trips to races.  And this is my makeup bag for my workout bag.  It's full of travel shampoo/conditioner, bobby pins, lotion, a comb, hair ties. 

3.  Safety pins and GU - For race weekends, I always end up losing one the 4 safety pins they hand out. So I've been collecting ones from previous races and put them in a bag for when I need more. It's been a life saver.  And of course, I always forget a packet of GU for a race weekend so I started keeping one in the bag because I know I'm forgetful.

4.  A dirty clothes/shoes bag and towel - The other day I worked out at school and needed a place for my sweaty clothes so they weren't touching everything in my bag.  I have used an old race swag bag for this that is fabric and I wash it weekly if I use it.  It's worked out well.  My bag still stinks but this definitely helps keep it separated.  I've gotten small face towels from golf outings and World Series games (woot woot!) that are easy to stuff in the bag for a my face or to wipe off machines I sweat on because yes, you need to do this.

5.  Deodorant - no brainer there.  I need this even when I'm not working out.

6.  Workout log book - I always carry my workout log because I write out my gym plans weekly but it's also nice to have when I travel to my moms and can get in a quick HIIT workout there and don't want to think.

That's what I got!  What's in your bag?! 

My honest review of drinking Shakeology

Let me start out by saying that I am super cheap.  I'm a garage sale junkie and thrift store find fanatic.  When we budget our money, we prioritize a few things.  We save money to be able to go to our chiropractor who is our primary care doctor and friend and for our groceries.  Again, being the thrifty person I am, I need to get the biggest bang for my buck.  We shop at Aldi for all of their organic and gluten free things but get a few things at Walmart and Fresh Thyme. 

When I first got into the Beachbody community as a coach in September of 2014, I honestly knew nothing about Shakeology.  I had never even heard of it. I loved that I got it at a discount, but I didn't know how long I would stick with it.  We already purchase an expensive protein powder from our chiropractor's office so I didn't know how we could afford both.

When I got my first bag of chocolate, I loved it immediately.  It came with endless recipes to try and one thing I love about it is that it already contains tons of greens, and nutrients.  My protein from my chiro is just protein and we have to add spinach to it, which is fine, but it's nice to have it all in one.  Since I've been a coach, I've tried the vanilla and strawberry flavors and they are all great.  I love adding coffee to mine and oats.  I have tried other protein powders from GNC and grocery stores that are way cheaper, and even though they are decent, there is still a chalky flavor to them I can't stomach.  And I wish I liked them because, again, I'm looking for the deal.

 I drink my Shakeo in the morning and usually split it with my son. He loves it and I love knowing he is getting greens and super foods at the beginning of each day. Sometimes we're on the run and have a chips and cheese stick lunch, so this makes me feel great that breakfast was a win.  And he doesn't even know how good it is for him!  My husband was hesitant about the price as well and still is but every time I make a shake and he tries it, he is instantly won over again. 

On a personal note, the shakes help curb my hunger until lunch and completely fill me up in the morning.  They have helped me lose and maintain my weight.  Most people who try it from me love it, but hesitate on the price tag ($130 for a month's worth).  But when you break it down, it's only $4 a day.  Here's how I stretch that...I purchase a bag every other month and usually do not fill the scoop up to the top.  I also drink it every other day, with the hope that as my business grows, I can afford to have it monthly.  I want to be responsible with my money and invest it wisely in nutritious things that will benefit myself and my family in the long run.

If you are interested in Shakeology and would like more information, fill out the form below and I will get you set up with a sample, a sample pack or month's supply. 

3 great low back moves

I hurt my back last weekend.  Really, I just flared up an old injury.  So here's some moves that have really helped me with an active recovery.

1. Bird dog - start on all fours, raise the left arm straight in front as the right leg extends behind you.  Try to keep hips square to the ground and belly button pulled in.  Focus on that core.  Do 10 slow reps on 1 side then repeat.

2.  Cat/Camel - start on hands and knees.  Relax your head and allow it to droop.  Round your back like a cat and hold stretch for 15 seconds.  Return to start position and then let your back sway by pressing your stomach toward the floor.  Lift butt toward the ceiling.  Hold position for 15 seconds.  Repeat 2-4x

3. Child's Pose - start on hands and knees.  take your knees out to the outer edge of the mat and sit your tailbone back towards your heels, stretch your arms forward, place your palms flat on the mat, forehead on the mat. Take deep breaths.  Reach fingertips forward for more of a stretch.


Ice, Tylenol and Deep Blue Rub from DoTerra also work wonders =)

Here's a link for later-
Low Back Rehab

June Workout Calendar

Here you go for June!  Comment below if you need help identifying the moves.  We'll be in well-rounded shape for the summer!

Here's the printable link - June Workout Calendar!

Staying active with the family this summer!

The summer is a busy time for everyone.  We may have vacations, sporting events, and trying to find ways to keep our kids busy!  The months of summer break are a great time to try new activities to get the entire family active together!  Here are some ideas you can do around your house or around town!

1. Take it outside - walk to the park or local grocery store, ride bikes, swim at a friends house or go on an adventure in your own backyard.  Many local parks have fitness equipment or trails to meet the needs of the different ages and interests of your family members
2. Stay inside - play your favorite song and have dance party, exercise along with a dvd or do a set of 5 moves and ask your kids to join in! Get on YouTube and have your kids come up with names for the workout!  For young kids, try a “Superman Workout” or make up dance moves to the song, “Let It Go.”  For older kids, try a more intense, but fun, workout DVD where you can do it together.
3. Make it a game - use flashcards and a dice to create a workout routine, or play a game called “Keep It Up”  where you have to continue to hit a balloon in the air so it never touches the ground.
4. Look online - there are many websites like Pinterest where you can search things your family likes and you will find activities, games, or workouts that have to do with that.  
5. Sign up for a class - Many gyms offer swim lessons or even a ‘drop-in’ option for classes without signing up for a membership.  Ask your kids what they are interested in and I bet there’s class available.
6. Think outside the box - Maybe your family isn’t into a gym workout or sports but you love being active playing laser tag or going rock climbing.  Plan a Friday night laser tag event for the whole family or take a weekend to walk trails.  

Sometimes it’s hard to meet everyone’s needs or interests when it comes to exercise or working out, but the important thing is you are doing it together. Take time this summer to make a tradition of being active together.  You will make great memories that will last, while also honoring your body the way God intended.  Here’s to fit families!

Top ten foods I could eat for the rest of my life.

Here they are...the top 10 foods I could eat no matter the day, time, season (in no particular order) Enjoy!

1. Avocados
2. Cheese (in particular: goat cheese)
3. Tortilla chips
4. Cereal
5. Crab meat
6. Lobster bisque (A girl can dream right?!)
7. Apples
8. Almond butter
9. Spinach
10. Grilled chicken

Is coffee a food????  B/c it would be #1 hands down.

Happy eating friends!

Losing weight while training for a race

Losing weight and running can be tricky, but it can be done with the right adjustments to your diet and knowing your numbers.  So let’s talk numbers:

1. There are 3500 calories in 1 pound
2. Healthy weight loss is 1-2lbs/week
3. 1 mile = 100 calories burned

Step 1:  Determine your daily calorie goal

    To maintain your current weight: multiply your present weight by 13.  That number is how much you burn daily with a little light activity.  To lose a pound a week, you must create a 500 calorie deficit per day. Figure out your daily goal by eliminating calories and increasing the number you burn.

Step 2: Distributing your calories: 50% carbs, 25% protein and 25% fat.  

Healthy Choices for the following:

Carbs - apples, bananas, berries, raw greens, green peppers, green beans

Proteins - chicken, fish fillet, egg whites, lean beef or pork

Fats: olive oil, avocados, almonds, olives, pistachios

Caution food choices:

Carbs: corn, noodles, pretzels, popcorn

Protein: fat-free yogurt, sugar-free anything, low fat cheese, lunch meats

Fat: fat-free salad dressing, margarine

Step 3:  Establish your eating/running pattern

    You want to eat the majority of your carbs around when you are active.  So choose healthy carbs before and after runs and then fats and protein more throughout the day when you are more sedentary.  And don’t go too many hours without eating.  Use an app like My Fitness Pal to calculate calories each day.

May Fitness Calendar

I'm running various online bootcamps and I lead a class 2 nights a week at a company in Swansea that when I started brainstorming for your May workout calendar, a "bootcamp" just made sense!

Here's your challenge and I think this one is the hardest yet!

Print it out and put it on your fridge - Printable Calendar


Here's some videos on each of the moves -

Enjoy!  Have a great bootcamp!

Perfecting your running form and tips for running up hills

Let’s talk running form.  Most of us would probably be shocked to see how we truly run, either from behind, front or side.  I have actually been to a running specialist and had myself filmed to see what was causing the pain I was feeling.  I don’t have that amount of time, money or opportunity now, so here’s some quick tips for keeping good form.

1. Keep shoulders loose and away from you ears
2. Chest open so lungs can expand for more air
3. Run tall and relaxed
4. Arms bent at your sides with hands cupped (act like you are holding a butterfly!)
5. Avoid heel striking when possible and land directly under your hips
6. Eyes up and looking forward.  Neck relaxed.
7. Engage your hamstrings and butt.  Our quads take the blunt of our running mostly due to miles over time or improper form.

***A note on running up and down hills:

Uphill

1. Keep your stride short and your knees up when running hills. This will increase your strike frequency and hopefully leg speed. Think - Short choppy steps.
2. Stay on the balls of your feet and bounce off your toes for momentum.
3. Keep your body straight. Avoid leaning forward or hunching over, which can feel like a natural thing to do. Pretend your head is being pulled by a string straight up into the sky.
4. Keep your upper body relaxed. Try not to tense up your muscles.

Downhill

1. Try not to “put on the brakes” when running downhill.
2. Keep your stride similar to running on a flat surface.
3. Continue to stay on the balls of your feet
4. Be conscious of your form and how you feel.  A lot of times we see a hill (either uphill or down) and we mentally change how we run.  Stay the course and let your comfortable stride set in.  

Friday Top 5

It's been a few weeks since I posted my top 5.  Here's what I'm loving this week:

1.  Oatmeal -This is my go-to for races and for cold mornings to get good protein, carbs, and I love that I can add things like chia seeds, flax, almond butter, or almonds to up the nutritional value.  I do quick oats or steel cut.  But once it gets hot, I will switch to "frozen oatmeal" ...here's the recipe and it is delicious - Frozen Oatmeal

2.  Cleaning out my closet - We have 3 closets in our house and I have things in all three of them. 2 of them I would consider "mine".  While I love clothes and shoes, I find myself looking at things going, "I haven't worn that in years.  I'm never going too."  I've been pulling stuff out and listing it on eBay to make a few bucks and it's been paying off!  And I don't miss that stuff.  Nathan even saw a pair of shoes I've had for years and said he's never seen them and I've known him for 8 years.  Wow, clean it out! I'm interested in doing a Time Capsule wardrobe but hesitate to pull the trigger.  Maybe this is a first step.  Here's a link to what a Time Capsule Wardrobe is - Time Capsule Wardrobe
This is a good explanation too - Explanation on Time Capsule Wardrobe

3.  Highlighters - these guys literally save my life.  I have 5 different colors and I use them to track what's going on in schedule.  I have a color for family, church, workouts, school, challenge groups and my personal stuff.  Colors make my daily tasks less daunting haha. 





4. Chicken Salads - I've never been a fan of tuna or chicken salad, until I figured out how to make it palatable. Chunks of chicken, dried cranberries, sliced almonds, grapes, onions, mashed avocado and maybe an apple if you're feeling crazy!  Delicious!  If you're not afraid of bread, put it on ciabatta.

5.  Bootcamps - I've been running around crazy writing workouts for my online bootcampers and for a class at my church this summer.  Demo-ing new moves, timing myself and sweating a lot!  I love it and love having my clients see results.  Try this workout this weekend from my up-coming 4 week EXTREME bootcamp

Setting new goals in running

I wrote this recently for a Running challenge group I helped co-lead.  I think it's worth noting as you prepare to pick up running again or set a new goal for yourself.

Here’s some tips on how to structure your training moving forward:

If you just ran your first race:  Recover and bask in your accomplishment!  Post your picture on social media and your time.  Take a few days off to physically and mentally recover,  but consider signing up for another race soon. It’s good to always have one “in your back pocket.”

If you just PR’d in a race: You pushed it for speed and you won!  Congrats!  Go over your log book and see what you did right and how this training was different and effective for you.  File that one away to do again sometime.  Make sure you hit the foam roller, ice bath (eek!) and get proper nutrition during the first 5 days.  And rest those muscles.  Then ponder a new goal.  Maybe you PR’d in your 5k or half.  Maybe try an obscure mile course like a 15k or a themed run.

If you just did multiple 5k and 10ks:    Keep going based on what motivates you.  Try doing 2/month and then see if it’s time for a larger race.  Set a goal based on your training that is realistic but pushes you.

If you’re stuck in a running rut: You run the circuit of half marathons in your area, always sign up for the same 5ks and that’s all ok because it’s what you’ve always done.  It’s time to light a fire under you.  Come up with an alternative goal than a PR.  Maybe running 1,000 miles in a year?  Can you make a goal to run with a friend at least 1x a month?  Think out of the box on this one.  Your goal is to remember why you love this sport so much.

If you’ve missed weeks of training:  Get back on the horse...slowly.  Our bodies are amazing machines.  They also have an incredible memory.  Even if you stop running for months, pick it up with a 1-2 miler but take it easy.  Maybe you can’t bust out a 9 minute mile from a year ago, but you’re out there and you’re doing it.  You will get it back.  It may take some time but you will. And maybe you missed due to unforeseen circumstances.  No big deal.  Just adjust your goal.   I missed the entire last week of training due to illness and my half marathon is Sunday.  I ran 3 miles today at a slower pace and my goal now is to just finish!  Be willing to adjust those goals without getting down on yourself.  

I think the #1 takeaway is to lace up, hit the pavement and forget the rest.  Sometimes half the battle is getting out there.  But we always feel better when we do!  Happy running!