Tag Archives: racing

The Training Plan by Jeff Galloway


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Here are some great training plan tips by Jeff Galloway!

WHY SHOULD I HAVE A TRAINING PLAN?  When using a proven strategy, a runner gains control over fatigue while improving motivation.  Those who follow the right training plan, for the individual,  tend to improve more, with less injury risk.

WOULD BEGINNERS BENEFIT MORE FROM A PLAN?  Unfortunately, most beginners “run as they feel” or follow conflicting advice.  This leads to confusion and more aches and pains.   The right schedule will systematically increase the type of running needed for a goal, with strategic rest for rebuilding.

KEY TRAINING ELEMENTS:

1) A longer run builds endurance

2) a hilly run builds strength

3) Scenic or social runs insert fun and keep you coming back for more.

WHAT IS ADDED TO A PLAN IF THE GOAL IS TO RUN FASTER?  The right training plan will gradually increase the speed repetitions needed for the individual goal.  Easier days and rest days must be inserted before and after speed workouts.  To avoid injury, the pace and the increase must be realistic for the individual.

EVERY OTHER DAY:  Most runners — especially beginners — run best when they run every other day.  This allows for the “weak links” to heal.  The very slow long run is usually on the weekend, when there is more time available.  Hills and fun days can be run on the short runs during the week (For example: Tuesday and Thursday)

SHOULD I EXERCISE ON NON-RUNNING DAYS? While you don’t have to exert yourself on non running days to improve your running, exercise will energize your mind, and improve your attitude and vitality — while burning some fat.  So, I recommend any exercise that does not fatigue the calf muscle, such as recreational walking.

DOES VARIETY HELP?  Changing things a bit can improve motivation.  You don’t have to change the “mission” on specific days, but alternating some of the courses or running with different groups can make each day more interesting.

WHAT ARE VARIOUS MISSIONS FOR VARIOUS DAYS? Each type of run bestows a different benefit.  Hill runs build strength.  Drills that work on cadence, gentle acceleration and gliding will improve your running form.  Long runs produce stamina and endurance.

WHAT SHOULD I DO THE DAY BEFORE AND THE DAY AFTER LONG OR FASTER RUNS?  Take it easy on these days.  Do little or no exercise, don’t overeat, drink 8 glasses of water/sports drinks, and focus on how you will enjoy the next run.

SHOULD I SKIP THE REST DAYS TO IMPROVE MORE QUICKLY?  Not Recommended!  It is during the days off from running that the running body rebuilds and improves.  While some runners can get away with running short and slow runs on rest days for a while, these “junk miles” can compromise recovery and lead to injuries.

IF I DON’T LIKE A WORKOUT, CAN I SUBSTITUTE? Following a consistent plan is more likely to lead to success and improve motivation. Those who pick various elements from different schedules experience more burnout and injury.

 


 

 

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NEW!

Jeff Galloway‘s Customized Training Plan!

This is for runners of all levels, from beginning to ultra, with busy schedules or without a local Galloway training program.

Learn more now!

Jeff’s proven method has helped hundreds of thousands to achieve their goals, injury-free. Whether you’re a beginner or a Boston Qualifier, let us customize a plan that allows you to “have a life” while achieving your goals.
Your 6-month Custom Training Plan includes –
• A customized training schedule to your target race over the next season
• Daily email reminders of upcoming workouts
• Based upon your current conditioning
• Drills to improve running form, efficiency, and speed
• For runners at every fitness level, from beginning runners to ultra-runners
• Perfect for those without a local Galloway Program or with busy schedules – See more at: http://www.jeffgalloway.com/training/customized-training/#sthash.2bhhrWdT.dpuf

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Register now for the Jeff Galloway 13.1 Half Marathon weekend from December 11-13th

  • Jeff Galloway 13.1 – Sunday, Dec. 13th
  • Barb’s 5K Presented by BeeCauseSaturday, Dec. 12th
  • NEW Fit Kids Run/Walk – Saturday, Dec. 12th

Register now!


 

We’re finally having some much cooler weather around here and can’t wait to get out and enjoy it!  I hope all of you have a great weekend and happy running!!!

 

 

As a Galloway blogger,  I’ve been provided tips by Jeff Galloway to share with my readers.  There is no compensation for this post.

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Tips for Dealing with the Heat by Jeff Galloway


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If you’ve had a summer like we’ve had in South MS then you know what it’s like to try to keep up with your training when it feels like you’re baking in an oven and can barely breathe. This summer, I’ve been spending some time in the pool to try to stay cool and also get some exercise in.

Here are some great tips for dealing with the heat that Jeff Galloway sent for me to post. 

 

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 Dealing With the Heat

Training through the summer can not only be grueling, but down right dangerous.  Here are some tips to train safely and as comfortable as possible in the hot summer months.

Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C)
 
When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
 
Try to complete your run before the sun rises above the horizon.
 
More frequent walk breaks during hot weather can lower body temperature increase.  If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30
 
When you start to heat up more than normal, take a longer walk in a mall or indoor AC building
 
Pick shady courses on hot days.
 
Don’t wear a hat!  Pour water over your head
 
Have an indoor alternative—treadmill, etc
 
Run in the deep end of the pool, using a flotation belt


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MAKE YOUR NOMINATION FOR THE MARATHON FOTO/ROAD RACE MANAGEMENT LIFETIME ACHIEVEMENT AWARD

In conjunction with the Road Race Management Race Directors’ Meeting, Road Race Management and MarathonFoto will again honor an individual who has made a major difference in the sport with a Lifetime Achievement Award.

The award is for contributions to the sport of long distance running over the course of a lifetime. Nominees, who may be either living or deceased, should have made major contributions to the sport in more than one area, for example as an administrator, elite athlete, promoter of the sport, or innovator as an event director or vendor.

“We are seeking to honor a ‘sport changer’…a person who really made a difference,” says Phil Stewart, RRM editor and publisher.
Nominations from the public are being solicited and will close on August 31, 2015.

A ten-person committee will choose the winner to be announced November 6 at the Race Race Management Race Directors’ Keynote dinner in Hollywood, FL.

Make your nomination now!

 

 

How do you deal with the heat and humidity during the summer? What time of the year to do enjoy running the most? I really like running in the Fall and Spring!

 

Have a great weekend and happy running!!

 

As a Galloway blogger,  I’ve been provided tips by Jeff Galloway to share with my readers.  There is no compensation for this post.

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A New Run/Walk Strategy from Jeff Galloway


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Jeff Introduces a New Run/Walk Strategy

 

The 30-second Walk Break

Jeff Galloway’s Run/Walk/Run method was revolutionary for three reasons:

1 – Run/Walk/Runners felt better throughout the long run.

2 – Run/Walk/Runners recovered faster and got injured less often.

3 – Run/Walk/Runners went faster with the breaks than without.

Since his introduction of walk breaks in 1974, Jeff he has received feedback from hundreds of thousands of runners. This has allowed him to fine tune Run/Walk/Run to keep people feeling better, staying healthy, and running faster.

 

The greatest benefit of the walk break comes in the first 30 sec.

Our heart rates come down, the running muscles relax, we catch our breaths, and the fatigue melts away.

After 30 seconds of walking, we tend to slow down.

Here is a typical example of what happens with a 1-minute walk break:

A run/walk/runner averaging 10-minute pace in a marathon using 3 min/1min might walk at a 15-minute mile pace for the first part of the race.

As fatigue sets in, that walk gets slower, and by halfway, the runner may be walking at 18 min/mi.

This means faster running is needed to stay on pace, which creates more fatigue at the end of each running segment, so the walk will get slower, and so goes the downward spiral at the end of the race.

Avoiding the Slow-down

Compared to running constantly, the 1-minute walk break still results in runners feeling better, staying healthier, and going faster, but it can get even better! Limiting walk breaks to 30 seconds, or in some cases even less, while cutting the run time accordingly, gives all the same benefits, with even less fatigue and even faster times.

The Bottom Line

If you are in already using a 30-second walk break or less, you don’t need to adjust. If you are using an interval that takes a 1-minute walk break, keep the same ratio but cut your walk and run times in half. For example, a 1-minute/1-minute interval now becomes a 30-sec./30-sec. interval.  It’s that simple.

AMERICA’S BEST PLACES TO RUN BY JEFF GALLOWAY AND BRENNAN GALLOWAY

America’s Best Places to Run enhances the running experience by offering access to very special running routes. This book gives a preview of the scenery with directions to the start and special instructions to enjoy the area.  In addition to the more than fifty trails and half dozen race venues reviewed in this book it also  includes tips on training for trail running, dealing with elevation, running uphill and downhill, terrain issues, endurance, and time-

Don’t forget to register for the 2nd annual Jeff Galloway 13.1. December 11-13, 2015 brings a fun-filled weekend with the 13.1 half marathon, Barb’s 5K and the new “Fit Kids” run.

Join us in all the weekend events including the Race Expo with exciting vendors and speakers, a festive holiday mood and surprises at the finish line!

Register now at Jeff Galloway 13.1

Have a great weekend and happy running!!

As a Galloway blogger,  I’ve been provided tips by Jeff Galloway to share with my readers.  There is no compensation for this post.

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Team Tough Chik


After an exciting year of moving up from “new runner” to  finding out who I am and who I’d like to be in the running world, I’m looking toward bigger and better endeavors in 2012.

I’m excited to announce that one of those new adventures is that I’m now officially on Team Tough Chik.

If the name Tough Chik sounds familiar, that’s because they also sell one of a kind running/cycling/triathlon clothes for ladies. I first started following them because I saw some of their shirts reviewed on a blog and thought how I’d love to have some of those super cute  (I mean tough 😉 ) looking running shirts. In the picture below, I’m wearing the “I Run” shirt and love it! It’s super cute and very comfy. I also love the Tough Chik logo on the back shoulder! The small print says “This is what tough looks like.” I’m still stalking their page and waiting for their Tough Chik ball cap to be back in stock!!

Team Tough Chik is made up of a group of more than 80 women from 5 different countries! We’re a mixture of running, cycling, swimming get-up-and-go’ers that have the honor of saying we’re the first team of this kind. We aren’t elites that had to follow a strict qualification to be a part of this team but I do think we all possess something special.

Here’s what Angela and Shannon of Tough Chik had to say about what their vision is for our team:

“Our mission is to encourage each other to get out there and have fun!  We see all team members as contributing members, whether you podium or persevere, all that matters is that you are out there doing what YOU love to do. A lot of teams out there focus their attention on attracting only elite athletes, but that’s just not what Tough Chik exclusively represents.  So we threw out the “rules” and decided to design a team for everyone.”

This is all new for me because I was never on the track team or any kind of sports team growing up. I love that we are all different in our abilities but we have the same thing in common which is the love of our sport and being active. We have a page on Facebook where we’ve all been getting to know each other and I’m telling you, I’m in the company of some awesome chicks!

We will be getting our race uniforms in March and I can’t wait! It’s going to be a blast to get to run and represent this group of tough ladies! I’m hoping that we might can even get a few of us together to participate in a race in my region (The South). Until then, I’m really enjoying the support and motivation that we’re getting from our daily posts.

Do you think that you’d like to be a part of Team Tough Chik?  If you would, you’re in luck! The sign up date has been extended until Saturday, January 7th! Click here to read more if you’re interested. If I can do it, so can you! 🙂

If you’d like to connect with Tough Chik and keep up with what’s new in their clothing line or read about what’s going on in their world, you can find them on their website here, Facebook and Twitter.

Happy New Year!  Make every day count!

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Spotlight On: Rod Simmons


Rod Simmons

If you’re a runner or walker in Mississippi who makes the racing circuit, you’ve probably seen or at least heard of Rod’s Racers. It doesn’t take long to realize that if you need information or pictures of you or a loved one in a local race, Rod Simmons is the person to contact. The best thing about this is that it’s free for you!  A few months ago, I decided to spotlight runners or walkers from Mississippi that are making an impact in our running communities. The first person that came to my mind was Rod. He works hard to not only promote races but also the importance of being healthy and active. I also believe that through Rod’s Racers, he’s brought a sense of camaraderie among the racers. 

We met up with Rod at the Run for the Roses 5k Race in Prentiss back in April of this year. He is an extremely nice person who has an obvious love for this sport that only a runner/walker could understand. When he found out about my blog and Facebook page, he’s promoted it regularly amongst his many followers. Rod was also my right hand man when I began planning my first 5k race as a race director. He also was more than ready to advertise it for me when we were ready to promote it.

Rod was nice enough to stop and snap a picture with Jason and me.

I really appreciate him taking the time out of his extremely busy schedule to answer a few questions to help you get to know him and about Rod’s Racers.

1.)Tell us about your family and work. I know April is at a lot of the races taking pictures and I’ve seen her race before too!

April & I have been married for 14 yrs. Our daughter Roslyn is 12. I’ve been nursing at the University Of Ms Medical Center since 1995.

Rod with his wife April and a fellow racer at an event.

2.)How did you get started in running?

I started running in 1990 as a Sophomore at East Flora High School in Flora, Ms. I ran the 2 Mile for the track team that went on to finish the season as state champs that year.

3.)When did you start race walking?

I started race walking in February 2009 after a 19 yr layoff from high school. My doctor gave me 3 months to chang my lifestyle after having repeat high cholesterol.

Rod is also on the Board of Directors for Bike Walk Mississippi. (Click to visit link.)

4.) Race walking looks so difficult! Do you find it to be harder than running?

Race walking can be difficult. You have to be disciplined to be a walker.

5.)What’s your favorite distance?

I love doing 8k or greater.

6.) Do you have a favorite race that you look forward to every year?

I enjoy Run 2 Eat 5k in Hattiesburg, YMCA Cotton Classic in Greenville & 300 Oaks Road Race 10k in Greenwood.

7.)What’s your best and worst racing experience?

Best – When I PR’d in Oct 2009 with a finish time of 32:50.

Worst – Sept 3, 2011. At 1/4 mile into the race, I hit the wall. All of my energy was gone but I still finished 4th overall in the walk.

8.) What’s an average training week for you?

A training week varies based on my work schedule and the weather.

9.) Do you do any cross-training?

I ride a mountain bike, stationary bike, elliptical machine, dumbbells, and strength training.

10.) What is Rod’s Racers and how/when did you decide to form this group?

Rod’s Racers was started a year ago. We promote road races in Mississippi. I want to help promote small races and support the race directors. We are made up of 5 people: My wife April does photos, Tim Irvine and Evelyn Watkins, from Meridian, cover East Mississippi, Frank Barrett, from Laurel, covers South Mississippi and takes photos. I am the founder and cover Central and North Mississippi.

Evelyn Watkins, Tim Irvine and Rod Simmons of Rod's Racer's

Frank Barrett of Rod's Racers

11.)How can runners, walkers or race directors connect with Rod’s Racers?

They can visit in 3 ways: www.rodsracers-ms.net, www.facebook.com/rodsracers and www.twitter.com/rodsracers

12.) What are your goals for Rod’s Racers?

My goal is to create a chapter in each state to promote road races in those states.

13.) Approximately how many races do you/Rod’s Racers attend a year?

30 plus.

14.)If you could give someone advice that’s just starting out running or walking, what would you tell them?

Always consult your doctor before starting out to be sure you’re healthy.

Rod and his team do an outstanding job!  Click the link on his logo below or give him a call if you need him at your next event or would like it promoted!

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What a Difference a Year Makes! – Okatoma River Run 5k


Saturday marked the last “scheduled” race on our calendar until this Fall and what a race it was! This year there were 38 walkers and 109 runners participating – lots of fast ones too!

The night before started out how so many race nights do. Late going to bed and then I couldn’t fall asleep right away because of nerves (see why here). Of course, we were running a little behind the next morning, but not nearly as bad as some race days. When I walked out the front door, Jason was already running up and down our street trying to warm up since it was obvious that we wouldn’t have time to when we got there. I decided that my warm up would probably have to be the trip from our vehicle to the table where we pick up our packets. (It was.) Adding to the stress excitement of the morning, that same gentleman who was at the Run for the Roses 5k in Prentiss (see my blog about that race here) and was announcing the whole time on a megaphone was there….on his megaphone again, lol. He certainly knows how to put me into high gear. There’s nothing like hearing how much time you don’t have to really get your heart rate going. I finally got lined up and ready to go with about a minute to spare. I didn’t get as close to the front as I had envisioned that I would be but it was good enough. One of my concerns was racing with my new Nike GPS watch. I think I must have looked at it five thousand times during the race! (I promise to do a review soon!) 

Looks like I'm doing some kind of strange march here.


The weather was really pleasant that morning, which was something we’d all been praying for (at least I know I had!). I started out a little faster than I should have but once I looked down and saw my pace, I reigned myself back in a bit because I knew I needed lots of energy until the end. This particular race course is no cake walk. It has lots of hills, some that are long, gradual ones that can wear you out if you aren’t ready for them. I actually felt like I handled the hills better that day than any other race that’s had hills before. I kept telling myself that my goals were this: 1. Finish 2. Beat my time from last year 3.Try and finish under 30 mins. I decided that if I could obtain even 2 of those goals, I could go home saying it had been a good race.

Lots of people passed me at first. I expected it but it still bothers me. I just kept telling myself to keep a steady pace and keep chugging along. By the time we were 2 km into it, I noticed that some of the people who had passed me early on were slowing down a little and now I was passing them. When I made it to the park, which was close to the half way point, I’d finally pulled away and didn’t have anyone immediately beside or behind me anymore (of course, I can’t be positive about the behind me part because I refused to look but I didn’t see anyone when I turned the curve, lol). I used that time to slow down for just a minute and take some deep breaths to get ready for the next really big hill that was waiting for us when we exited out of the park. I was dreading it but I knew that the sooner I could get up it, the sooner it would be behind me! Before I knew it, I was over the hill and on the last leg of the race. I was feeling a little tired but had no idea if I had someone gaining on me and because of that, I was afraid to slow down. I also was watching my time closely and knew that I had a good chance of finishing under 30 minutes. (In the back of my mind I was wondering if I’d made a mistake when I slowed down some in the park….)

Here I am coming up the last hill before reaching the finish line. (It seemed much higher at the time!)

As I turned on to the street and topped the hill, I saw the clock and it was still under 30. I saw my parents cheering, I saw Jason’s mouth yelling (couldn’t hear what because my music was too loud) while he was frantically trying to take pictures of me. It was going to be close. I ran as hard as I think I’ve ever run in my whole life. The clock seemed to be ticking away so fast!!! One last look up as I approached the finish line and I saw 29:58. That was all I needed to see as I ran under the clock. I threw my arms up in the air. I’d made it!! 

I have 2 pictures from that moment:

One from Jason here –

As you can see, Jason was a little too excited and missed me. Luckily, he did get the clock in the picture! 🙂 I couldn't help but laugh at this one...had to post it!

One from my mom –

My mom did a great job of documenting everyone's finish that day!

Jason finished in 22:27 and won first place in his age group!

Jason running for the finish line!

Several members of our family participated that day.  Our son Tyler ran it in 28:01, Jason’s sister, Donna ran with a finish time of 31:02, his brother’s wife, Delana ran and finished in 27:45 (winning 1st in her age group too!) and his mom walked it in 43:37 (winning 1st in her age group!). 

Tyler finishing strong.

Donna approaching the finish line. (She's only been running a couple of months now!)

Jason's mom heading towards the finish line.

Click here for a complete list of results from the race, courtesy of the Mississippi Track Club. They always know how to put on a great race!

I was very happy that several in our family participated and lots of our friends did too.

Here's Jason with his sister, sister-in-law and mother after the race.

I was super excited that my parents were there to watch me!

My parents and me.

Jason with his 1st place trophy.

My sister-in-law, Delana with her 1st place trophy and me.

Tyler and me after the race. (He'd already changed out of his running clothes.)

Here I am with Cherie who (beat the socks off me) won 1st Place in our age group with a time of 26:20!

This is my friend, Lakeisha Barnes, who signed up this year as a runner in the race!! She has been on her own fitness journey in the last year and is one of the strongest, inspirational women I know!

After being a bundle of nerves and not sleeping much the night before, and running behind that morning, I have to say that this year’s race was a drastic improvement over last year’s. Not being in pain is the biggest thing I’m thankful for but I’m also grateful that I’m a little bit faster too..or maybe just a little less slow!

First goal: Finish – CHECK

Second goal: Beat my old time – CHECK

Third goal: Finish in under 30 – AlmostMy official race time was listed as 30:01, even though I initially thought it was under 30. It’s ok though and you want to know why? Because I won my FIRST TROPHY with that time anyway!!

Holding my trophy for 3rd Place in my age group.

Two out of 3, plus a trophy isn’t a bad day at all in my opinion!!

Last but not least, here’s a picture of the girl I beat on Saturday:

This is me finishing last year with an official time of 32:54.

“It’s very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit.” – George Sheehan




P.S. Look who I ran into after the race, talk about my lucky day!


I was shopping for my mom a Mother's Day gift and Elvis just happened to walk in!


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Okatoma 5k Race tomorrow – I think I can, I think I can!


Here I sit on another race day eve and our vow to “go to bed as early as possible” seems to have fallen through…again. We have a sweet baby girl that seems to just know when there’s a race the next morning or if I need to go run, lol. Maybe she just doesn’t want to miss out on something exciting. 🙂 I guess it’s probably a good thing that we didn’t go to bed too early because I’d nearly forgotten to put my running clothes in the dryer. That would have been an unpleasant little surprise in the morning, especially if we’re running late. 

I must admit that I’ve had a little anxiety going on over this race tomorrow. I really don’t know why. We have run in a lot of races this season and it’s only a 5k. Maybe it’s because last year’s race is associated with lots of pain, physically and emotionally, for me. Also, it doesn’t help that Jason has been talking about it non-stop about it being a huge race for weeks, lol!! Oh, and my parents will be there to watch me race for the first time ever too so, of course I’d like to do really well for that reason. I’ll be using my new Nike GPS watch, which I’m not quite used to yet. I’ve run with it twice but still find myself waiting to hear my Ipod count down the distance for me. So…maybe I do know why I’m a little amped up after all, lol. The last couple of mornings have been really cool and I’m hoping that we can squeeze in one more for the race tomorrow. It would be so nice to have the weather working in our favor! It’s supposed to be 49 tonight…so we’ll see! 🙂

As I drove my son Tyler around the race course today, I kept saying, “Now here’s another hill but just remember to pace yourself and you’ll be fine.” Finally, he stopped me and sweetly said with a smile, “Mama, the hills just don’t bother me. I never really even think about them.” What?? It made me wonder if I should think (or not think) more like he does. I’m working hard tonight to think positive and remind myself that I’ve done this many times and I can do it again. I ran hills in a race last month that put the ones in tomorrow’s race to shame…and won 1st place in my age group. I can do this!! (That’s me thinking positve. :))

Besides trying out a new watch this week, I’ve also tried a new food. I bought Chia seeds yesterday after reading about them and learning how great they’re supposed to be for us. I ate some this morning mixed up in my oatmeal and then actually drank some in my water this afternoon. They aren’t bad at all! I did feel super full after drinking them but I think that’s part of what they’re supposed to do. No tummy problems to report and that’s always a good thing for me. Since today has been the first day of me eating them, I’ll let you know more about what I think of them as time goes by.

Tomorrow isn’t just a race day, it’s also a huge milestone for Tyler. His first prom is tomorrow night! He also won a trophy in band on Monday night for most improved. It seems just like yesterday that he was Zach’s age, who by the way, graduated from K-4 last night! It’s been an exciting week and we’re so proud of both of them (and the rest of our children, of course). Time really does go by so fast….

Unless you’re running and then it can go pretty slow. 🙂

I think it’s finally bedtime for us. Have a wonderful weekend!






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