What do you do when you are on the road?

As I have been traveling all week, this issue has been on my mind.  Many folks that I talk to, at the gym or at work, tell me that when they are traveling they have a hard time consistently getting their workouts in.  I can empathize with this.  So many factors can confound my ability to get a workout in (the quality of the gym facilities, the time of you, the nature timing of meetings, etc...).  However, with a little planning and some diligence, your travel agenda should not hamper your work out schedule. 
First, if you travel some place regularly, choose a hotel with a good gym.  I can't tell you how many times I walked into the "gym" to find something like this...

Ok, so this is a bit extreme, but it happens.  So stay at a nice hotel with a decent gym.

Second, plan you workouts.  Know ahead of time when you are going to work out (mornings, evenings, lunch, etc...).  If you have it planned ahead of time, then you are more likely to do it.

Third, if you need to run outside like I do, do a web search and found parks, running trails, or other safe neighborhoods near your hotel where you can go running.  Again, doing a little research ahead of time will enable you to get out the door quickly, get in a quality run, and get back safely. 

Finally, fourth, if you can't do any of the above, you can bring a few items with you (weights, a jump rope, a Thera-Band, etc...) and do your workout in your hotel room.  I had a client tell me last year that he just does some push ups and sit ups in his hotel room.  If that's all you do, that's fine.  Here are a few articles I recently read that were helpful on this point.

6 Circuit Workouts for Runners Who Travel
No Equipment Travel Workout

So, don't let travel plans dampen your workout plans.  Have fun, and stay in shape!

Who wants to run long . . . really long?

Only those who will risk going too far can possibly find out how far one can go.

- T.S. Eliot

This is a great quote, whether or not you are a runner.  Many long distance runners, especially ultramarathon runners, ascribe to this motto.  I am not an ultramarathon runner . . . yet!  You can see where I am going with this, so I will save you the suspense . . . yes, I plan on tackling my first ultramarathon in 2014.  I just need to figure out what will be my first race.  I'm thinking 50K to start, so any suggestions would be appreciated.

Some of you may be asking "what is an ultramarathon?"  For those of you who have never heard of ultramarathons, these are race distances that are greater than a marathon (26.2 miles).  A 27 mile race = ultramarathon!  A 127 mile race = ultramarathon!  It's that simple!

What does it take to be an ultramarathon runner?  That's a hard question to answer.  I have no idea.  Since I'm in the process of researching this myself I thought I would share my research with you.

To get started, I've compiled some quotes from ultra runners who have plenty of experience in this arena to gain some insight into what it means to run such extreme distances. 

“Unless you're not pushing yourself, you're not living to the fullest. You can't be afraid to fail, but unless you fail, you haven't pushed hard enough.”
- Dean Karnazes

“The longer and farther I ran, the more I realized that what I was often chasing was a state of mind--a place where worries that seemed monumental melted away, where the beauty and timelessness of the universe, of the present moment, came into sharp focus.”
- Scott Jurek

“Think Easy, Light, Smooth, and Fast. You start with easy, because if that’s all you get, that’s not so bad. Then work on light. Make it effortless, like you don’t give a shit how high the hill is or how far you’ve got to go. When you’ve practiced that so long that you forget you’re practicing, you work on making it smooooooth. You won’t have to worry about the last one – you get those three, and you’ll be fast.” 
- Micah True (aka Caballo Blanco)

“We've got a motto here-you're tougher than you think you are, and you can do more than you think you can.”
- Christopher McDougall

Coolest Ultramarathon Ever . . . The Western States!

If you want to learn about what it takes to run an ultra marathon, you can read some books, like Ultramarathon Man by Deen Karnezes, Born to Run by Chris McDougall, or Eat and Run by Scott Jurek.  All three of these books provide an account of one of the coolest ultramarathon ever . . . The Western States ® 100-Mile Endurance Run.  Described as "truly the ultimate challenge for the long distance runner"  and "entry in this event should not be taken lightly". 

This race starts in Squaw Valley and ascends from the valley floor (elevation 6,200 feet) to Emigrant Pass (elevation 8,750 feet), a climb of 2,550 vertical feet in the first 4 miles. From the pass, following the original trails used by the gold and silver miners of the 1850’s, runners travel west, climbing another 15,540 feet and descending 22,970 feet before reaching Auburn, a small town in the heart of California's historic gold country.  Check out the cross section of the race route below (pretty scary)!

Cross Section of Western States 100-Mile Endurance Run.

It starts a Squaw Valley (right) and ends at Auburn University Track (left)

You can learn more about this race by watching Unbreakable, the documentary film made in 2010 that followed the runners taking part in the race that year.  It's amazing!  I can only imagine the pain involved with running 100 miles over such terrain, but there is a secret part of me that wants to do this so bad!  I just have to work my way up to it slowly, so I don't beak along the way.  My journey begins now!  Wish me luck!

A Fantastic Marathon in Scenic Maine!

Start of the Maine Marathon, 10/6/2013.  I'm in the top center - blue hat, purple singlet over a white shirt!

Start of the Maine Marathon, 10/6/2013.  I'm in the top right with my head turned - blue hat, purple singlet over a white shirt!

I completed the Maine Marathon this weekend and enjoyed every minute of it!  Here are some highlights:

• So many inspirational runners raising money for many good causes!  The MA Team-In-Training team was only 10 runners out of thousands who ran this weekend.
• Ran with KC Fitch of Portland, ME, who was also part of the MA team.  She was a great running partner!  We helped each other stay on pace and execute a sound race strategy.  Thanks KC!
• The coaches from Team-In-Training kept our spirits up, and made sure we were running strong!  It was great to have such support.  
• The views along the route were spectacular.  Downtown Portland, Casco Bay, Yarmouth, foliage, beautiful historic homes, and rolling hills.
• The music was great.  Live music at many of the water stops.  Really helped in the last few miles!
• Wonderful volunteers.  My family, Stacie, Mia and Michael, volunteered at the 4.6 mile water stop.  They were great volunteers and had fun doing it!
• I ran a personal best by more that 2 minutes (see below).

Finishing strong at the Maine Marathon, 10/6/2013.  Go Team!

I placed 252nd out of 923 runners; 183rd out of 519 male runners, and 24th out of 55 men in my age group.  My half marathon time was 1:52:22, my marathon time was 3:46:41, and my pace was 8:41 minutes/mile.  Best race of my life!  I couldn't have asked for a better day, a better group of people to run with, or a better cause to support!

Thank you to everyone who supported me!  Thank you to my family for enjoying the weekend with me and for volunteering at the 4.6 mile water stop You did a great job!

For those of you aspiring to run a marathon...do it, and let me know!  I'll be happy to run with you!

Until then, run happy, and run strong!

Peace!

Gearing up for the Maine Marathon!

I'm getting ready to run the Maine Marathon this Sunday.  I'm very excited.  I've trained long and hard for this and I feel more ready for this race than I expected to be.  Every time I head out to run I feel comfortable and relaxed.  I've pushed my workouts hard so that when it comes to race day, I won't feel the need to do more than I am capable of.  I can't wait to hit the road and complete 26.2 miles.

This is my second marathon.  My first marathon went well, but it was hard!  Here is what I wrote after my first:

I finished the Baystate Marathon today.  3:47:58.  I placed 508th out of 1144 runners, and 120th in my age group!  I was hoping to run faster, but as the saying goes, even the best laid plans go awry sometimes.  Let's just say, I should have fueled better.  Oh well, there's always next time!

Anyway, right now I'm too exhausted to write more!  I'm just proud to have raised more than $1,300 for the North Shore Medical Center's Cancer Center, and to have finished the marathon in a decent time, considering the circumstances.

Wow, I tough race, but a good time and a good feeling overall.  Well, this is "next time" and what I have I done so far?  I've raised more than $1,800 for the Leukemia and Lymphoma Society and I am ready to fuel better, run stronger, and run faster! 

So, in two years I have raised more than $3,000 to help those struggling with cancer.  What a privilege it has been to serve and support those who can use a helping hand!  I won't let them down, nor will I let any of my sponsors down.  For those of you who donated, thank you.  For those of you who have not yet done so, it's not too late!

Thanks, everyone!  Look for an update on Monday!

20...oops...21 miles on Plum Island

 

Heading out to Plum Island along the Plum Island Turnpike, I could see the sun rising through a small gap in overcast sky right at the horizon.  It was really cool a few seconds before this shot, but you have to take what you can get!

I kept going and headed down the main road onto Plum Island.  It was a great run!  It was cool, comfortable, and the sun was not beating down on me.  I love running in the fall!

So, I headed down Plum Island looking for the right turn around point.  Since I ran 20 miles on Plum Island before, I thought I would remember the spot no problem.  I was wrong.  I came around a corner and all of a sudden I saw features I had never seen before.  That's when I said "oops, I think I went too far"!

Being almost at the end of the island, I decided to take a look at the beach.  As I approached I could hear the familiar sound of waves breaking on the shore.  Having grown up near the beach, I always love that sound.  And the view, well...

Breathtaking!  So what if I ended up running an extra mile.  It was worth it!

Happy Running!

The Applecrest Half Marathon!

I ran and completed the Applecrest Half Marathon this weekend!  I finished in 1:38:27.  44th overall (out of 410 runners) and 5th in my age group (out of 19).  I was pretty pleased.  No pictures yet, will post them on Friday.

Over all, it was a great run.  Lots of hills, so towards the end I was getting a little worn out, but not enough to be demoralizing.  Afterword I enjoyed some apple pie, homemade ice cream, and fresh pressed apple cider.

But best of all, me and my wife and kids enjoyed some time at Applecrest Farm, where we purchased some fresh apples, and pet some goats and bunnies.  It was a great family Sunday!

Lovely Event in Memory of Cancer Victims

In Newburyport, lanterns were set a float at Bartlett Mall in memory of cancer victims. This video shows the event, and this article provides the details.  It was a lovely event, and a fitting tribute.  I remembered my father during this event.

Soaked During 16 Mile Run

It started raining 10 minutes into my run and it didn't stop until I was done!  About 8.5 miles into my run, it was raining so hard, I could barely see ahead of me.  During a break in the rain (when I say break I mean it was just raining lighter.  It never stopped) I got a few pictures.

As you can see, I was soaked.  That's not sweat (not entirely) covering my body.  My shoes were soaked as well, an I developed a bit of a blister on my big toe! 

But, the view was pretty good!

Over all, it was a good run.  I'm just happy to be running healthy no matter the weather.

Peace!

That Roll of Fat on Your Back is Gone!

"Wow, that roll of fat on your back is gone!"

This is what my wife said to me about a month into my weight loss program in 2010.  My first thought was "there was a roll of fat on my back . . . and you never told me about it?" 

Rewind to a month earlier.  It was June 2010.  I believe it was a Wednesday, which was my wife's yoga night.  While she was at yoga, I put the kids to bed.  Afterword, I went into the bathroom to get ready for bed.  I undressed I looked at myself in the mirror.

Now, I don't have any pictures of myself with no cloths on, which is a good thing, so you will have to take my word for it.  The view was troubling, to put it lightly.

The closest analogy I can offer is this.  Below are two pictures, one from the Fall of 2009, the other is from the Fall of 2012, before I ran my first marathon.  You can see it in my face.  Big difference!

Fall 2009

Fall 2012 - Bay State Marathon

Well, I didn't like what I saw in the mirror that night, so much so that I was finally determined to do something about it.  It was hot that evening, so I put on a pair of shorts, but no shirt, and went down into my basement to run on my scarcely used treadmill. It was dark out by that point, and my treadmill was next to a window, so I could clearly see my reflection in the window while I was running.  You can see where this is going!!

The roll of fat on my back was not the only roll of fat on my body at that time, and I could easily see all the rolls roll in the window to my right while I ran.  It was a horrendous sight, I'm sorry to say, but I didn't stop running. 

I kept going despite the horror show in the window.  I kept going after my wife came home, saw me running, and quickly turned around and went back up stairs (I don't blame her).  I kept going despite the burning in my lungs and the pain starting to form in my legs.  I just kept going.

I don't remember how far I ran, or how long, but I worked up a good sweat, and that was enough for me.  I kept going the next day, and the day after that.  A month latter, I heard those words from my wife . . . "That roll of fat on your back is gone."  Those were sweet words!

Now, 35 pounds lighter, and three years later, I'm still going!  Not only is my weight under control, but my cholesterol numbers are better, my diet is better, and my self esteem is through the roof!  What more can I ask for?

One of my favorite movies is Shawshank Redemption.  The best quote from that movie is when Andy Dufresne says:

 Well, that day, I finally got busy living!

14 Miles on the Merrimack River

Sunrise Over the Merrimack River, Amesbury/Newburyport, MA

What a beautiful weekend!  It was a perfect weekend for running!  I ran 14 miles along the Merrimack River this Saturday and I loved every minute.  The views were as spectacular as the weather. 

I started out in Newburyport.  I ran by Mosley Pines Park and over the Hines Bridge into Amesbury.  I then ran along the Merrimack River past the former Hat Factory at Hatters Point (now condos).

Former Hat Factory, Amesbury, MA

From there I continued on along the river and enjoyed some beautiful views across the river to Maudsley State Park in Newburyport.  As I ran along the river I felt a cool breeze coming off the river bringing the smell of freshly cut grass into my face, along with the crisp morning air.

Merrimack River with Maudsley State Park in the background.

As you can so, the view was incredible.  A clear blue sky that makes most Hollywood directors drool!  It doesn't get any better than this. 

Looking forward to next weeks long run!  Run happy!

Leukemia & Lymphoma Society Mission Moment

I read the quote below, which is part of a longer quote, and thought I would share it with you all.  This is one of the reasons I am doing what I am doing.  Ted was diagnosed with Mantle Cell Lymphoma (MCL) in 2008. He had a bone marrow transplant this past May.  Here is a sample of Ted's recent experience after his transplant:

I was getting very anxious when my doctor walked in to the exam room a few hours after I'd had my CTs and didn't immediately say anything about the scans…So for some quick, instant-gratification reassurance I asked him if he thought I needed to worry about the scans and he said, "No. Not something I expect any issues from. This is a CURE we're working on." So I went home to wait. I had just wanted to hear him say "CURE." I love it when he says that...[a]nd then I got the results. I was glad the news was good and I was glad I'd finally let go and lived in the time of the day.

The fundraising I am doing, the hard work and sacrifice I am going through, and the small commitment I am asking from all my friends and family, help create more Ted moments.  The work performed by the dedicated staff at LLS leads to "Cures" so that more people can get back to "living in the time of the day."

Have you done something amazing today?  Here's your chance!

 

http://pages.teamintraining.org/ma/maine13/ngrasso59

20 Miles on Plum Island

I ran 20 miles on Saturday morning on the main road on Plum Island.  I ran out almost to the end and back.  It was spectacular!  The best part was that afterword I felt great!  It was unbelievable.  I ran 18 miles last week as was dragging all day afterword, but this time I felt great all day.  Had a little blister on my toe, but that's clearing up fine.

Overall my workouts have been going very well.  I'm just so happy to have found my rhythm again, and to be able to run without injury.  Best of all, I am still receiving donations.  Every donation goes a long way towards helping those with blood cancer, and each one helps keep me motivated to move on.

Since I moved up to Newburyport, I decided to make some changes to my race schedule for the season.  Here are the new upcoming races I will be running in.

• September 8, Applecrest Half Marathon, Hampton Falls, NH
• October 6, Maine Marathon, Portland, ME
• November 23, 2nd Annual Tiger Trot 10 Mile Race, Hampton Falls, NH

Training Update!

Well, I ran 18 miles this past Saturday, and I am due to run 20 miles this coming Saturday.  So far my training is going great, and I am only experiencing minor aches and pains.  Looks like my injury is healed (yeah!).  

In addition I have managed to raise $1,724 for the Leukemia & Lymphoma Society to help those suffering from blood cancers.  Isn't that great!?!  Two months to go and I am working towards my ultimate goal of $3,000.  Thank you everyone for your help!

I am still running 7 races and 62.4 miles in support of LLS and Team in Training.  Race number four is tomorrow.  I'll be running the Derby Street Mile in Salem, MA.  

I'm a little sad about this one because I was supposed to run with my daughter.  However, she jammed her foot earlier this week and is having a hard time walking, let alone running.  She seems to have sprained something in her foot near her pinky toe.  So, we will focus on getting her healed up and defer our first father-daughter run until after she recovers.

Finally, as you know (if you've been reading this blog), I'll be running the Maine Marathon in Portland, ME on October 6th, 2 days after my 39th birthday as part of my Team In Training program.  When that day arrives I'll be joining an elite group athletes who have dedicated themselves to supporting those suffering from blood cancers.   

To donate: http://pages.teamintraining.org/ma/maine13/ngrasso59

Until then, I'll keep running and training so that I'll be completely prepared for 26.2 miles and to cross the finish line strong.

Go team and happy running!

Run, Pray, Love!

I would like to offer the following prayer for all the medical personal who assisted Boston Marathon victims.

Divine Physician, healer of bodies and souls, stretch out your hand and touch us.  Recreate us in your own image, and restore us in Christ, so that we may run the race and receive the prize of everlasting life.

I first heard this at church last summer and at that time I adopted this as my running prayer, since I was training for my first marathon and raising money for the North Shore Cancer Center in Salem, MA. 

However, after the Boston Marathon bombing it has taken on a deeper meaning for me.  So many people performed such incredibly selfless acts to help the injured.  Acts that I can only hope I would have had the strength, courage, and love to perform myself if I were in the same situation.

Now when I repeat this prayer I no longer do it for myself.  This prayer is for all those who run toward the smoke, or run up the burning building, or out into traffic, to help another human being.  This prayer helps me remember that we were put on this earth to help, love, and support one another. 

I say this prayer before I run so that I will remember that running is supposed to be peaceful and that those who help others will always win the race!

Peace and happy running!

Tips for Running In The Heat

Running in this heat has been quite a challenge, and very draining.  I'm looking forward to some cooler weather this weekend.  I've noticed a plethora articles about how to stay cool when running in the heat.  There is a lot of information out there, some of it seems odd.  However, no matter what you do, you are going to sweat, and you are going to sweat a ton!

The key is to be smart.  Here are a few smart, practical, tips that I follow as well as a few articles with more details if you're interested.

1. Stay Hydrated:  Don't be a fool, drink and drink some more.  You may have heard of people getting hyponatremia from drinking too much water, but that only happens when you drink too much water under normal temperature conditions.  Basically, if you are not sweating too much, yet you drink too much, you get hyponatremia.  When it's hot, humid, and gross out, and you are going for a long run, drink lots of water.
2. Drink a Sports Drink:  You need electrolytes, so drink a sports drink.  I like to drink water before my run, then mix water and a sports drink in my water bottle.  I then follow the run with undiluted sports drink.  It works for me.
3. Run Before The Sun Comes Up:  I run ridiculously early in the morning (5am).  If it's hot, you should too.  In the summer you have to wait way too long for the sun to go down and the temperature to go down to do it at the end of the day.  Plus, by then you are wiped out, so get up early.
4. Wear Sunblock:  No matter what.  You don't want to be burned.  That's just common sense.
5. Wear Light Colors: You may recall from grade school that light colors reflect heat and dark colors absorb heat.  Again, common sense.
6. Wear a Hat:  This will protect your head, provide some shade, and if it's white (see above) will help keep you cool, especially if you have dark hair like me.
7. Wear Long Sleeves:  OK, so you may say I'm crazy for this one, but if you are are wearing a sports top that is breathable and wicks away moisture, and it's white, the white surface reflects heat and keeps you cool.  I read this an article recently and it sounds smart, so I'm repeating this smart idea.  Plus, the white sleeves are most likely lighter than your skin, but won't burn like your skin. 

So, these are my tips.  Simple, but smart...at least I think they are!  Here are a few useful articles too if you don't trust me:

• 6 Tips for Summer Running 
• Seven Hot Weather Training Tips
• Three Ways to Safely Run in a Heat Wave

Happy Running!

Why I stopped in Newton

As many of you know, I ran one leg of the One Run for Boston relay from Los Angeles to Boston.  This relay raised funds for the Boston One Fund.  To date we raised more than $85,000.  I posted the following on Facebook recently.  I've re-posted it here, with some edits, for posterity. 

I ran the second to last leg; Leg 318.  I didn't run Leg 319. I choose to do this.  While I probably could have continued running 8 more miles to cross the finish line in Boston, I decided not to for the following reasons:

1. I had to get up early on Monday (OK, a weak excuse, but true). 
2. I'm coming off an injury and didn't want to over do it.  6 miles and 14 miles do different things to an injured body.  
3. I didn't want to impose on those who were more closely connected to this tragedy. I'm sure that running the last leg and crossing the finish line was a much needed healing moment for them.  I didn't need the same closure, so I felt I would defer to them.
4. I've never run the Boston Marathon and I want my first time crossing the finish line to be after I've logged the full 26.2 miles.  I plan on running Boston in 2015.

At first, I was feeling guilty about not continuing on to Boston.  I drove a head and cheered on the runners a bit, and that made me feel better.  However, upon reflection I think it was the right choice. I, like so many of us, passed the baton to the next team to continue the journey.  Now I count myself lucky to have been part of this incredible event.

Thanks to my new One Run for Boston Family!  It was great.  Let's continue to the momentum!

Long time, no post...oops!

It's been a while since I've posted.  With the holiday and business travel, it's been hard for me to keep up with the blog.  However, I've had some good running lately.  Since my knee injury in March I haven't run more than 6.5 miles.  However, last weekend (7/7) I ran 10 miles with no problems.  Even better, I ran 12 miles this past weekend (7/13), and I felt great!  So far so good!

I'm starting week 5 of my training for The Maine Marathon.  It's been going really well.  My legs feel good, my knees feel great, and I'm maintaining a high level of fitness.  What else can be better?

Oh, and my fundraising for the Leukemia & Lymphoma Society (LLS) is going great!  I've surpassed my minimum fundraising goal, and I'm looking forward to reaching my maximum goal of $3000.

Speaking of my fundraising, I recieved the following from John Walters, President & CEO of LLS.  I think it's worth the read.

Since its founding in 1949, LLS has invested more than $814 million in blood cancer research. We fund more blood cancer research than all other voluntary health agencies.

An LLS-funded researcher developed Gleevec®, a pill for Chronic Myelogenous Leukemia (CML). Now, more than 95 percent of newly diagnosed CML patients survive more than five years with a good quality of life. LLS was also instrumental in the development of Velcade®, a targeted treatment approved for patients with multiple myeloma and mantle cell lymphoma.

While much has been achieved, there is so much more that can and needs to be done.

It's nice to  know that the group I'm supporting does such good things for with the money it raises.  However, it's clear that more needs to be done.  If you support my efforts, not only will you be helping me help those affected by blood cancers, but you will be helping an organization that uses it's money wisely.  What else can be better!

Thanks to those who have supported me so far.  If you are still on the fence, please consider supporting me and LLS.  It's worth it!

Peace, and thanks!

An Emotional Run!

Wow, what an experience it was to be part of the One Run for Boston!  I was part of a group of about 100+ runners who ran the second to last leg (Leg 318 from Wellesley, MA to Newton, MA) of this incredible relay.  Lots of love and sweaty hugs!

My emotions ran high, as did those of so many others!  All I could do we keep saying how incredible this was.  I met incredible people, I felt connected in a positive way, and I knew that what I was doing meant so much for the victims and their families.  I am so humbled to have done my small part in this journey!

The relay ran a little late, so we had to wait around for a while.  This gave me and my fellow runners some time to get to know each other.  We were supposed to start at 5:30pm.  Instead we started our 6 mile run more like 10:20pm! 

This is Miles

Miles, the nicknamed baton with built-in GPS that was carried, by hand, from LA to Boston, had other plans.  I think as emotions starting running high in New York, Connecticut, and Massachusetts (the last three states of the relay), and the weather became unpredictable, thinks started slowing down.  A few hours is not that bad for a journey that began on June 7th!  It was worth every minute of lost sleep to know that I was a part of this historic event!

Me and kids

Since my kids could not go with me I got plenty of hugs and kisses before I left the house.  They knew I was heading out to do something important.  My daughter said to me "you're an awesome guy", and my son gave me a high five!  Awesome!

 

While waiting to run my leg I met Melanie Eversley of USA Today.  We had a great exchange.  She posted this tweet!

Neal Grasso, waiting at Wellesley handoff 4 @OneRunForBoston: "This event is taking something so horrible and making something great."

Funny thing, I let her borrow my car.  It worked out perfect for both of us!  She got a ride from Wellesely to Newton, and I had my car waiting for me!  Thank you again Melanie!  It was awesome meeting you!

 

I also met Cheryl Morin Greeson, who was interviewed on NESN during the Red Sox game on Friday June 28th.  It was so cool talking with her and sharing stories.  Cheryl, I'll see you running the Boston Marathon in 2015!

Needless to say, my emotions are still running high and I am just so proud of the running community and this country.  We will never let the horrible events of April 15, 2013 be forgotten, and we will never let terror win.  The world is a better place if you believe it and you stand up for peace, love, and good will!

Thank you to my new ORFB running family!