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As requested, I’ve compiled a post of my most favorite running related things.

Garmin 610 - I’m an avid Garmin user, and I absolutely love this watch. It’s expensive ($399.99), but completely worth the investment if you’re a dedicated runner. You can read my full review on the 610 by clicking here.

Garmin 10 - I briefly owned the Garmin 10, and then I decided that it wasn’t for me. I quickly realized that I needed more training data and technicality in my running watch. However, this is the watch that I always recommend for beginners and casual runners. It’s much less expensive at $129.99, reliable, and it’s very user friendly.

Left: unlocked position // Right: locked position

Yurbuds for Women - I used to avoid all ear bud headphone models because no matter what, the buds would either fall out or cause me a lot of ear pain. But then I decided to give Yurbuds a whirl after hearing nothing but good things. I ended up loving them, and I now refuse to wear anything else. You can read my full review on Yurbuds for Women by clicking here.

Brooks Ravenna 4 - Since being struck with a severe case of iliotibial band syndrome back in November, I’ve been on the prowl in figuring out what will best aid in my recovery. I decided that switching to a more supportive shoe would help with muscle stability and guidance, so I chose the Ravenna 4. These shoes don’t feel nearly as heavy as I had anticipated them to be, and there is obvious improvement in both my form and stride. And hey, they’re cool looking too!

Brooks PureFlow 2 - When it comes to racing, I’m immediately drawn to bright, speedy looking shoes because they give me a confidence boost. However, common sense says that I also need to make sure that they will suit my needs as a runner. I’m a huge fan of the entire Brooks PureProject collection. But my favorite model is the PureFlow because it’s the perfect balance between support and minimalism. The best of both worlds.

Zensah Compression Socks/Sleeves - People always ask me if compression socks/sleeves are worth the investment because they can be pricey. Ever since I’ve owned a pair, it’s very rare that you’ll see me without them on race day. I’m also known to sport them ever-so-discretely under my pants on a normal occasion to help speed up recovery.

SPIbelt with Water-Resistant Pocket - The runner’s fanny pack. I’ve tried hydration belts and other various running belts, but the SPIbelt is the only one that doesn’t drive me banana sandwich. It stays put and doesn’t bounce at all. I really love that the belt is discrete, but can still hold essentials like your phone, keys, and any form of identification. They also sell belts with loops along the band to stash your gels for longer runs. There’s a ton of options!

Road ID: The Wrist ID Slim - If I’m running alone, I never leave the house without my RoadID bracelet. It has my full name, emergency contact numbers, and medical alerts (for me, it’s asthma). RoadID does exactly what it says it does; “It speaks for you when you can’t speak for yourself.”

Chica Bands - Out of every single non-slip headband that I’ve tried in the past, Chica Bands are the only ones (for me at least) that completely stay in place. That includes freshly washed hair, dry hair, and the ever-so-attractive sweaty hair. Heck, I’m sure it’ll even stay put on hair covered in baby drool and Cheerios for you mamas out there! ;)

Below, I go from top to bottom.

Basic Foam Roller - This is a perfect recovery tool, especially if you’re on a tight budget. I strongly recommend that all runners use a foam roller on a weekly basis to prevent common muscle-related injuries and to aid in the recovery process following a tough workout. I found mine at Walmart for $14.77.

RumbleRoller - I use this crazy-looking device shown above for really stubborn muscle knots. It doesn’t exactly feel ‘good’ per say, but it’s highly effective. The massage from the RumbleRoller is deep enough to cause some bruising - just a little warning.

Tiger Tail - I love this tool because it allows you to have more control over the pressure along your muscles, especially in some hard to roll areas such as your calves. It’s also very portable, so it’s perfect for race day or for stashing inside of your gym bag!

R8 Roll Recovery - Out of all of my muscle massager tools, this one is my absolute favorite. It’s a huge time saver because it allows you to roll two sides simultaneously as it self-adjusts the pressure to your legs. You can read my full review on the R8 by clicking here.

Yoga - In the past, I wasn’t much of a fan of yoga. I recently jumped on the wagon, and I’ll be the first to admit that I’m really starting to love and appreciate my incorporation of yoga within my running regimen. I can’t believe that I didn’t make this discovery sooner! I have several DVDs, but my absolute favorite is P90X: Yoga X!

Dailymile - I use this website to keep track of my progress, whether I’m in training mode, recovery mode, etc. Think of it as the ‘Facebook’ for runners and athletes alike. It’s also a great tool to keep yourself motivated, and it can be a means of seeking advice or helping others. Click here to add me!

Hal Higdon’s Training Plans - When people come to me for advice on training programs, I typically direct them to Hal Higdon’s website. He’s created plans that range anywhere from Novice 5K all the way to Multiple Marathons. I used his Intermediate 1 Marathon training program when I trained for the Wineglass Marathon.

A Strong Support Team - As a runner, you’re going to have triumphant moments and defeating moments; it comes with the territory of the sport. Joining my local running club is, without a doubt, a decision that I will never regret. The hundreds of members of the SCRR have become my extended family. I don’t have enough fingers or toes to count the number of people whom have touched my life in one simple way or another. They have been with me through the best of times, the worst of times, and everything in between. If you’re fortunate enough to have a local running club in your hometown, please consider joining! Or find a few running buddies at the very least! :) Okay, okay…I can’t forget Sean.

He always listens to me when I go off on a tangent about running-related things. And just look how happy it makes him! ;) He has also been putting up with my excessive whining and grumpiness ever since I got injured. He’s my rock and best friend. I’d be completely lost without him.

A Mantra or Two - I’ve come up with two personal mantras that keep my mind strong.

1.) Fear less. Do more.

2.) Chase fear. Transcend limits.

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Guest Post: The Best Supplements For Runners

It is important to fuel your body as an athlete (of any kind) before a race or competition. Endurance runners need to be specifically thoughtful about what they are eating in order to keep their bodies light and lean.

Before a run or race, you want to eat food like chicken, walnuts and raisins since they have lots of carbohydrates, which will fuel your energy levels. Healthy fat and fiber will keep you full on a light meal so you feel lean and not bloated while running.

Carbohydrates like whole wheat pasta, brown rice and whole grain breads and natural protein shakes are best for recovery, after an especially grueling workout.

About an hour after your workout, you want to eat fruits like raspberries and blueberries, especially when you combine them with yogurt.

The fruit is full of antioxidants that will help build any DNA broken down during the race, while the yogurt has more extra protein your body will need to rebuild your muscles the quickest possible.

Although sometimes even a diet rich in vitamins and minerals does not always replace the nutrients lost during athletic training. This is why it is also important to consider matching your diet to your specific exercise, and for runners, adding supplements like the ones below:

Celadrin. Joint health is incredibly important to runners. Celadrin works at the cellular level to lubricate the cell membranes that help cushion joints. This improves flexibility, making celadrin great for your muscles and tendons. It can be taken as a pill or as a cream applied directly onto your sore, tired muscles.

Whey Protein. The more you run, the more muscle mass you may lose. Whey protein ensures that you keep that lean muscles in the recovery stage after a hard workout. It also helps your sore muscles heal faster than they would without a protein supplement.

Magnesium. If you’re running long distances, chances are your magnesium levels are being depleted. This supplement aids in giving you enough energy to finish your marathons and races. It helps your muscles contract faster, therefore helping your overall time in a competition.

Zinc. This supplement promotes a healthy immune system, losing too much can sometimes compromise your wellness and hinder you from racing. Zinc may also improve your recovery time and you only need very small amounts of it to be beneficial.

Fish Oil. It’s good for your blood vessels, helping it flow freely through your veins. It’s also good for your heart, which is a great benefit, since you want to keep it extra healthy as an athlete. Fish oil is full of a ton of Omega-3 fatty acids that you probably wouldn’t receive the same amounts of by just eating fish alone.

Overall, it is important to be aware of what you need to be putting into your body as an athlete to properly fuel yourself. Healthy food choices and added supplements are the perfect way to ensure spot-on performance.

Marcela De Vivo is a freelance writer in the Los Angeles area. She has written on everything from health & wellness, marketing, and technology. Her exercise of choice is yoga, but she loves getting outside and running or taking walks with her three kids.

*If you’re interested in snagging a spot for a guest post, please e-mail me at crouch.adrian@yahoo.com. I’d be more than happy to discuss details! Topics can be success stories, tips, recipes, etc. as long as it’s related to healthy living.

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Guest Post: Preventing the Health Problems Associated with Running

While there’s no doubt that running offers huge benefits to health, aiding everything from weight loss and fitness to reducing your risk of a range of diseases associated with inactivity, if you do not take precautions it can bring with it its own problems. Here we look at some of the dangers of running if you don’t take a sensible approach and how you can ensure you stay problem free.

Injury to Soft Tissues

Sense dictates that if you’re going to run for more than just to catch a bus you need to warm up before you take off. However, not everyone does, which increases your risk of pulled muscles, sprains, strains and damage to tendons and ligaments. Sustaining these injuries is frustrating, as they can set your training and fitness back, which is especially disappointing if there is a race looming. If you just plan to do an everyday run, walk a block or two and do some stretches to loosen up and increase blood flow to your muscles and joints. However, if you’re looking at getting up to speed during the session, start by alternating walking and jogging for 10 minutes or so, then follow this with another 10 minutes of stretching and drills such as skipping and high knees. Incorporate some resistance exercise into your training, as this will strengthen your joints – examples include use of weight machines, resistance bands, squats and lunges. Additionally, avoid training on hard surfaces, as this increase the impact on your joints.

Dangers of Over-hydration

You’re probably more than aware that you risk dehydration when you run a distance, particularly if it’s a hot day. Consequently you ensure you drink plenty before you set out, take your water bottle with you, perhaps even refill on the way round and then drink more when your session or race is over. However, did you know that drinking too much can be even worse for your body than dehydration? This is especially an issue if it’s simply water that you’re drinking to top up your fluid levels.

When you drink more than your body is losing, which might be the case if you overestimate how much you are sweating, this dilutes your body’s salts, which you are already losing in sweat. Electrolytes such as sodium, potassium and chloride are essential for processes in the body such as maintaining muscle function and heartbeat; an imbalance of these can be fatal. Signs to be aware of that you have taken too much fluid on board are extreme tiredness, dizziness, nausea and muscle weakness; if allowed to progress you may lose consciousness or experience seizures. While these electrolyte disturbances can be treated if recognized, prevention is always better than cure. To avoid this happening to you, only drink according to thirst; this way you can ensure that you only provide your body with as much fluid as it needs. Then if you will be running for more than an hour or will be pushing yourself hard on a shorter training session, swap your water for a sport drink, as this contains added electrolytes.

Increased Stress on Your Heart

Running will help you to achieve a lower blood pressure and pulse while at rest, so on a day to day basis your heart will be under less strain. However, if you push yourself hard and run for extended periods of time on a regular basis you might be doing more harm than is good. A study published in the British Medical Journal’s Heart publication last autumn found that intense activity in the longer term didn’t provide greater benefits for heart health and could affect both the structure and electrical activity of the heart; they concluded that people were best to keep vigorous activity to under an hour each day.

Reduced Immune Function

Although regular moderate activity can provide your immune system with a boost, taking part in frequent strenuous exercise can make you more susceptible to infections. There is some research that suggests just 90 minutes of intense activity can hamper your immune system for the three days following the exercise; this might relate to the release of adrenaline during such activity, which places a stress on the immune system. If you can’t avoid long strenuous training sessions, make sure you build in rest days each week to allow your body not just chance to physically recover, but to reduce your risk of developing colds, flu and chest infections, which will interfere with training and your performance. However, managing stress in your life, not smoking and eating a varied diet rich in fruit and vegetables will also help to ward off infections.

Don’t let these potential problems put you off running, simply take some precautions to guard against them and remember you can do too much of a good thing, so build up gradually and don’t try to run too far too soon.

Written by freelance writer, Eve Pearce

Email: epearce@andalemono.com

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Becoming A Runner.

“Adrian, you’ve inspired me to run, but I don’t know where to begin? Any tips?” Yes! Here are some of my favorite tips to help get anyone started on their own running journey.

Find inspiration. If you’re eager to begin running, it’s obvious that you’ve already found some form of inspiration that leaves you wanting to lace up your shoes. But it helps to seek more motivation. For me, my initial inspiration was from a friend, an avid runner, but I ultimately became my own motivator. The old me, that is.

Talk to other runners. Watch running videos. Read running magazines. Once you find your form of motivation, don’t lose sight of it. Excellence can be sought after at any age. Lace up and find your greatness one stride at a time.

Understand the sport of running. Before making running a part of your life, I highly condone doing your own research on the basics beforehand. Read about common injuries, proper hydration/nutrition strategies, etc. Heck, you can even go as far as looking up runner lingo so you don’t sound like a total newbie amongst the more seasoned runners. Fartlek? Bloody nipples? VO2 max? Huh?! On the plus side, for me at least, the more I read about running, the more motivated I became to open the door and step outside of my comfort zone. You never know; you may find inspiration along the way!

Photo circa summer 2011.

Set a goal. Having a goal is a sure fire way to keep yourself motivated. If you run without a purpose, you’re simply chasing the wind. Go after your dreams. Chase your fears. Be your hero. The goal doesn’t have to be a race, time, or distance; simply bettering your life is a more-than-acceptable goal. But signing up for a race is pretty helpful too (race finder)! Find a running buddy with a similar goal and train together; set dates and commit to them. Also consider joining a running club in your area. Trust me, they are out there. For me, it’s one of the BEST decisions that I have ever made - so much support. Click here to find a club!

However…

Be realistic. Don’t set yourself up for failure by setting the bar too high from the very beginning. Don’t expect to roll out of bed in a week with the sudden endurance to run a marathon. Not everyone can be like Dean Karnazes. I was a happy camper during the very moment that I was able to run for a mere 10 minutes straight let alone for 26.2 long miles! Running takes determination, dedication, and a high level of discipline, but I can guarantee the worth. Being able to experience the world through running isn’t something that can simply be described by words alone.

Dean Karnazes - Ultramarathon Man

Come up with a plan. So you’ve found inspiration, understand the running basics, and have a goal. Now what? Find some way or another to help guide you along your journey. Having absolutely no plan is like traveling within a foreign country without a map. Sure, you may be able to get by, but ciaos will be had and treacherous paths will be crossed. There are so many options out there - Hal Higdon, Hansons Marathon Method, Jeff Galloway, etc. If you’re a true first timer in the world of running, I highly suggest a Jeff Galloway’s run/walk program. It’s a great way to build a solid base, lessen the chances for injury, and they even offer plans from a 5K all the way to a full marathon. Don’t forget to track your progress through the use of a training journal, calendar, or through an online community like Dailymile - add me!

Invest in a good pair of running shoes. I would’ve liked to put this notion first, but it wouldn’t make too much chronological sense. If you still feel that running is something you want to do on a regular basis, good shoes are a critical component. Long story short, I quickly learned the importance after I discovered blood all over my socks upon wearing ill-fitting shoes during a 6 mile outdoor run. Your running shoe size will be different in comparison to your everyday shoe - about a 1/2 to full size difference in fact. Seek an expert opinion from a local running store where you can get fitted properly. Most running stores will examine your foot structure and perform a gait analysis. Don’t merely pick a shoe because it looks good - injuries don’t look good. This investment is worth every single penny.

My favorite shoes are anything from the Brooks Running PureProject line. But don’t take my word for it! There are hundreds upon hundreds of options.

It’s not always about running. Cross training is a critical part of the running equation. Activities can include but are not limited to cycling, elliptical training, yoga and flexibility training, weight lifting, core exercises, and plyometrics. You’ll not only lessen the chances of overuse injuries, but you’ll also become a stronger runner, both mentally and physically. Your mind can be beaten down just as much as your body. Listen to your body, address physical cues, and take an extra day off if you need it. A teensy twinge can turn into a full blown side lining injury if it’s ignored - trust me.

Expect bad days. More often than not, you’ll be faced with not-so-good days. That’s just life in general - things happen. You can’t let the bad days interfere with what could turn out to be a good day if given the chance. Sulk for a moment, brush it off, then move on.

Bad runs…

…make you appreciate the good runs even more.

Get comfortable with being uncomfortable. Your first couple of weeks of running will be challenging and on the lower end of the fun spectrum until your body has the chance to adapt to the new aerobic and muscular stressors. If you can get past this, you’ll soon realize that you’re far more capable of anything you put your mind to. The sweat? The breathing? The body odor? That won’t go away. But you know what else won’t go away? The pride, the strength, and the memories.

Here’s another bit o’ information for your noggin. Running isn’t meant to be pretty (see below). If it is, you’re not doing it right.

Prime example of race photos gone wrong. Fall 2011.

Last but certainly not least, don’t EVER be embarrassed. “If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.” Thanks Mr. John Bingham.

RUN YOUR LIFE & RUN YOUR RUN. There’s a lot to the sport, but don’t make it as complicated as it may seem. In a broader sense, running is simple. Running is beautiful. Running is a way of life.

51 notes

How I’m Treating my ITBS.

Taken from Runner’s World:

Iliotibial Band Syndrome (ITBS)

The iliotibial (IT) band lies along the outside of the thigh from the hip to the knee. When you run, your knee flexes and extends, which causes the IT band to rub on the side of the femur. This can cause irritation if you take up your mileage too quickly, especially if you’re doing a lot of track work or downhill running. ITBS makes up 12 percent of all running injuries; 14 percent of poll respondents experienced this in the past year.

WHO’S AT RISK?

Runners who develop ITBS may overpronate, have a leg-length discrepancy, or suffer from weak hip abductor and gluteal muscles. “If your hip motion is not well controlled, then your IT band gets stretched with your running stride, and that can irritate it,” Heiderscheit says.

CAN YOU RUN THROUGH IT?

ITBS is known as a stubborn, nagging injury. Take a rest day or two and back off your mileage for a week, and you could avoid a full-blown flare-up, Dr. Price says. If you ignore the first symptoms and continue training at your usual mileage and intensity, you can exacerbate it.

REHAB IT

Strengthen the hip abductors with lateral side steps, side leg lifts, and one-legged squats. Use a foam roller before and after you run: Rest the outside of your thigh on top of the roller, and roll your IT band from your knee to your hip. Hiking and bicycling can aggravate ITBS. Instead, swim, pool-run, and use an elliptical trainer.

PREVENT A RELAPSE

Continue exercises and foam-rolling. Change directions every few laps while on a track, and limit how often you do hilly routes, Heiderscheit says. IT band issues often get better if you can learn to shorten your stride so that your weight centers on the front of the heel or the midfoot as you land. “A five to 10 percent difference in your stride length can make a huge difference,” Heiderscheit says.

ELITE TREATMENT

Two-time Olympian (5000 meters) Bolota Asmerom, of Oakland, California, dealt with ITBS when he took up his training to 70 miles a week in 1999. “I got relief through massage, strength, and flexibility work,” he says. “I’ve stayed injury-free since then because I take care of every ache with massage and ice. I also try to avoid doing too much track running.”

Here’s what I personally do:

Lateral leg raises: Place an ankle weight around your ankle and lie on your uninjured side. Slowly and in a controlled manner, lift the injured leg about 45 degrees. Repeat 30 times. Switch sides, if you wish, to maintain balance. *You can also use a looped resistance band for this same exercise.

Leg raises: Place an ankle weight around your ankle, and lie flat on your back. Bend the uninjured leg, and slowly raise the injured leg about 45 degrees. Keep the quad muscle tight and toes pointed towards you. Hold for a count of 2 then slowly lower back to the ground, and release the contraction. Repeat 30 times. Switch sides, if you wish, to maintain balance.

One-legged hip thrusts: Lie on your back with your injured leg bent. Lift the uninjured leg, keeping it straight, so that all of your weight is on the injured leg. Activate your glutes and thrust upward. This exercise is great for hip stability and strengthening the glutes. Repeat 20-25 times, and switch sides if desired.

Clam shells: Using the same resistance band, place the band just above your knees and lie on your uninjured side with your legs bent at a 90 degree angle. Lift the injured leg as far as you can without discomfort or loss of form. The pelvis should remain stable. Repeat 30 times, and switch sides if desired.

Side steps: Stand up, and place a resistance band around your ankles. Bend slightly at the knees and take 10 steps to the side. Without turning around, take 10 steps to the opposite side to end up at your starting point. The point is to go slow and steady. 10 steps each way is 1 set; I typically do 5 sets.

Standing terminal knee extensions: Place a resistance band in a door right at knee level, or tie the band to a sturdy object that will not move upon force. Place your injured leg inside of the band and flex the knee at around a 30 degree angle, and return to starting point (heel-to-toe action). *Applying a foam pad to the band will reduce discomfort during exercise.

Knee step downs: On an elevated surface, stand on your injured leg. Slowly lower the opposite leg down, briefly touch the floor, and bring the leg back up. This exercise strengthens the quads and improves knee control. The motion should almost resemble a sitting action. I do 3 sets, 10 reps each. Stop if you feel any pain or discomfort, and don’t let the knee come too far forward.

Foam roll IT band: Foam rollers work wonders in myofascial release. To foam roll your iliotibial band, place your injured leg on the roller just below the hip. Using your arms for support, stack your legs for increased pressure, or place your top leg out in front (as shown above). Shift your weight back and forth from the hip to just above your knee. Noting any particular knotted areas, hold your weight on these areas for at least 30 seconds before continuing. It’s going to be painful at first, but this will lessen upon more use. I typically spend 5 minutes per side.

**I spend about 10 minutes stretching all major components of my legs - quads, hammies, calves, IT bands, hips, and glutes. I also ice my knee 2 times per day, 15-20 minutes at a time.

So far, I am noticing improvement. I’m able to run up to 5 miles, and I’ll continue to increase my mileage slowly and cautiously. Stairs aren’t a problem anymore, and I have very minimal tightness the day after I run. All good signs!

Disclaimer: I’m not a licensed doctor or physical therapist. This is simply what’s working for my particular injury in my particular case. If you feel that you are truly injured, I highly recommend getting diagnosed before beginning physical therapy.

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Race Day Etiquette

Don’t be a race bandit. In other words, always pay for your spot. Think about the hard word that is put forth by the race officials to create a good experience for all of the participants. Think about the volunteers who will dedicate their time for free to help the runners. Last, but certainly not least, think about the runners who actually paid to participate and trained to participate for said race. Races are also planned around the number of participants, which may lead to unsafe conditions if the numbers are exceeded by too much. Being a race bandit is completely disrespectful.

Line up according to pace. The starting line isn’t a first come, first serve deal. If you’re a walker or new runner, don’t line up in the very front of the pack. Typically, the front is “reserved” for elite runners and super speedy folks. Faster runners don’t want to spend the beginning of the race weaving in and out of their counterparts, especially if they’re aiming for a new PR. It’s not only frustrating, but it causes the runner to use unnecessary energy as well. Slower runners and walkers should line up towards the back. Bigger races often have starting line corrals based on predicted pace and/or time goal. If you’re still unsure, you can ask around until you find others who plan on running at a similar pace. Nobody is going to bite you. In fact, you may get lucky and find a running buddy in the process.

Don’t jingle-jangle. Unless you’re running a holiday themed race, leave the noise makers at home. No, I don’t mean jingle bells. Keys and loose change should be kept out of your pockets. It may not bother you, but it’s very easy for little things to annoy the other runners. It could lead to loss of focus, or even worse, loss of the runner’s high. A good rule of thumb? In general, don’t be obnoxious. It’s important to have fun and enjoy the experience, but there’s a fine line between having a good time and acting like you just rolled out of a clown car.

Don’t be a road hog. You’re not the only one running the race, so don’t act like you are. Be mindful of your surroundings at all times. If you’re running with a group, there should still be room on both sides of you so others may still have the opportunity to pass if need be.

Huh? What? Repeat that? If you plan on wearing headphones, please leave one ear entirely free OR turn the volume down low enough that you’ll still be able to hear what’s going on. Just because you can’t hear anything, it doesn’t mean that life around you has come to a screeching halt. When the music is alarmingly loud, you are not only being disrespectful, but you may also miss important race details or warnings from other runners. Nowadays, some races are even against the use of headphones to begin with.

Learn how to navigate the water stations. It sounds uber silly because the idea of a water station sounds like such a simple, common sensed concept. You take a cup. You drink. You’re on your way. But things can quickly get ugly - take it from me. If you can take anything from this section, DO NOT, I repeat DO NOT come to a dead stop. You can compare it to a car slamming the breaks in a heavily trafficked lane, and the car behind them crashing into their rear bumper. If you need to stop or slow down, that’s fine. Just go over to the side before doing so and without blocking other runners. When you’re done with the cup, drop it near your waist. Nobody wants an unannounced rain storm from a cup that you just tossed over your shoulder.

Always, always, always be thankful. If it weren’t for the help of others, the races that you participate in simply wouldn’t exist. Well…they could I suppose, but it wouldn’t be much fun nor safe for that matter. I love race volunteers, and I thank each one who helps me in any way, shape, or form. Thank the person who hands you water. Thank the person who points you in the right direction. Thank the kids who hold their hand out, eager to clap yours. Thank the people who smile, cheer, and motivate you. Thank the people who believe in you. And well, you can thank yourself too. You’re your hero, after all. It doesn’t matter if you’re too exhausted to utter a “thank you”. It’s always possible to smile.