Longer Running is (Not) Bad for Your Health!

We in the running community have seen the articles circulating for the last year or so that tell us not to run too long because it's bad for our health.  Well meaning, non-running, friends have sent us links to articles with titles like "Is long-distance running bad for your health?" and "Too Much Running Tied to Shorter Lifespan, Studies Find" as well as "Will Running Too Much Kill You?".

However, I just read an article in Runners World that debunks the study that resulted in all these articles and headlines.  The bottom line is that the data set used to develop the hypothesis that long distance running can result in premature death is flawed.

If you know anything about statistics, you know the term "statistically significant", which is defined as the likelihood that a result, or relationship, is caused by something other than mere random chance.  In order to achieve this your data set (i.e., the number of samples used to perform your statistical analysis) needs to be robust (i.e., you need enough samples to show that the result is real).

According to the article in Runners World, the data set used in the study for the running group is not statistically significant because it is so small, as compared to the sedentary group.  Thus the study is flawed.  I would read this article yourself, it lays out the data very well and shows why relying on statistics, without sound science or common sense, can lead to erroneous conclusions.

So keep running, and be happy!

Eat More...Run Faster!

A recent Runners World article reports on a new study regarding how to fuel for a marathon.  The study found that runners who fueled by consuming about 60 grams of carbohydrates and 25 oz of water per hour during a marathon out performed runners who did not do this by 4.7%.  Seems pretty simple.

The study used gels as the source of carbohydrate, but stressed that every runner needs to identify and consume whatever source of carbohydrate works best for them.

Try it!  Happy Running!

Sit Too Much? Then Be A Kid Again

I just came a cross this short piece about using simple, baby like movements, to alleviate the damage afflicting your body as a result of sitting for long periods of time.  It's called "vestibular reset".  I tried it out and it works.

It's fun, a little bit silly, and really easy.  It gave me a burst of energy and made my body feel more relaxed.  Best of all, it took less than 10 minutes.  So, for those who think standing is the solution to working at a desk all day, there is another option.  Perhaps a combination of standing and vestibular reset will.  Give it a try!  I plan to and will report back how it's working.

Endurance Athletes are Mentally Strong

If you are an endurance athlete you have all these traits.  It comes with the territory.  Here are my thoughts on the points above.

1. Moving on: The ability bounce back from adversity and quickly move on to focus on the immediate goal ahead.
2. Embrace change: The ability to learn and be open to all possibilities and handle unforeseen events.  You listen to that inner voice that says, "I can do this and I can deal with any situation that comes my way."
3. Stay happy: The ability to see the bright side of all situations.  You see the cup as half full, not half empty.  
4. Unafraid: The ability to have faith in yourself and those around you.  You are a fair competitor, kind to your fellow runners, and you go out of your way to help others.
5. Risk taking: The willingness to take risks, whether it is running a longer distance, taking a new trail, trying a new sport, or pushing yourself to run faster.
6. Celebrate others: The ability to celebrate the success of others.  Endurance athletes are never sore losers or cruel winners.  We have all seen how athletes hug each other after a race and never matters who won or who lost.  It's about the success of finishing.  

So, if you are an endurance athlete, you are mentally strong.  You have these traits in addition to the typical endurance athlete traits (resilience, focus, tenacity, discipline, etc...).  But I think the traits above are what make us all better human beings, and that is why we are here.  Those who are mentally strong know how to make the world a better place to live.

So keep on running, biking, swimming, etc.., and keep on making the world that much better!

Back at it! News flash: Inactivity Worse Than Obesity!

So, it's been way too long since my last post.  For that I am very sorry because I meant for this blog to be active and dynamic.  Well, here we are in a new year and a chance for a new beginning.  So here it goes!

First, 2015 is shaping up to be an epic year for me.  I have a plan to challenge myself this year more than I have challenged myself yet.  Look for a future post on this.



Second, I came across an interesting article in Forbes Magazine that is befitting a new year.  This article summarizes a new scientific study which finds that inactivity is linked to more deaths than obesity.  In fact, the risk of death is double for the couch potatos over the obesity!

In other words, being overweight is not as much of a problem for your health, unless your being overweight is due to the fact that you are completely sedentary...that is the bigger problem.
Obviously, obesity and inactivity go hand-in-hand.  As the Forbes author wrote "if you start getting active, you’ll probably lose a little weight along the way"!

So the take away here is that it's more important to be active than it is to loose weight.  In fact, "the authors say, just taking a brisk 20-minute walk per day can move you from one category to the other, and reduce the risk of death anywhere from 16% to 30%."

So, forget the fad diets that are so popular early in the new year.  Just get out and move.  Walk, bike, run, swim, sweat to the oldies, or play some B-ball...it doesn't matter as long as you are a) having fun, and b) moving your body!  How simple is that!

Oh, and by the way...

Steady Progress Continues

I know it's been a while since my last post.  My daughter recently reminded me that she reads my blog and is very disappointed with my lack of progress.  Well, just because I have been having very little (translate that into NO) progress with my blog posts, doesn't mean I have had very little progress with my training.

In fact, I have had a ton of progress with my training and I have never felt this good heading into a Marathon.  I have been regularly running under 8 minutes per mile, even on the long runs.  For instance, on my last 20 mile run I clocked sub 8 minute miles for the last 6 miles.

That's something for me, being a 6 foot tall ~200 lbs runner.  While I have had a few aches and pains (damn that Piriformis muscle) and one small non-running injury (pinky toe vs. doorjamb) there has been nothing terribly debilitating.

Best of all, I have been having so much fun training for this marathon!  I love running fast and trying new routes.  It's been fun keeping track of my split times.  It's quite a thrill to clock sub 7 minute miles every now and then, or to get on the track and fly through 400 meter or 800 meter laps.  I've been able to focus on my training, try new things, and roll with small changes in my schedule with out any problems.

The one thing that did change half way through my training was my goal time.  My goal this year was to try to achieve a qualifying time for the Boston Marathon.  However, I realized that goal was not to be this year about halfway into my training.  The qualifying time for my age group would require a 3 hour and 15 minute finish time.  As my training progressed, though, I realized that was not to be and I lowered my sights to a more realistic 3 hour and 30 minute time.  Since I did that, my training times have been right on target to hit this time, so I am very confident that I can do this.

I have also been working to ensure I am employing a wise fueling plan for this race.  Two things I don't want to do.  1) I don't want to under fuel, and 2) I don't want to end up carrying a ton of stuff with me on the run.  To that end, I think I have a plan that will help me cross the finish line strong!  I am sure it will work this time.

So, on October 19th I will be lacing up to run the Baystate Marathon in Lowell, MA.  I am looking forward to a fun, fast, and challenging race.  This will be my third marathon.  Hope it will also be a new personal record for me!  I'll keep you posted!  Really, I won't wait 3 months for the next post!  Promise!

Training for the Baystate Marathon - Look for my posts to start up again!

Sorry folks for being behind (very behind) on my posts.  I will start up again soon.  I have so much to share, and renewed strength and spirit!  I've had some awesome runs lately and my training for the Baystate Marathon has kicked off strong!

More to come!

Local Press

There was an awesome article about yours truly and the One Run For Boston in my local Newburyport paper.  I was interviewed by The Newburyport Daily News yesterday about this awesome relay, currently underway somewhere in the Arizona desert as I write this.  It was really cool to be able to drum up some local press.   Hopefully it will translate into more runners and more donations!  I'm itching and ready to run my 10.5 miles to the finish to help Boston Marathon bombing victims.  This is for them!

Read the article in The Newburyport Daily News!

If you have not sponsored me yet, or you have not signed up to run a leg yet, please get involved!

You can sponsor me here:
http://www.onerunforboston.org/u/nealgrasso/

You can sign up to run a stage here:
http://www.onerunforboston.org

The Race We're Still Running!

I recently read The Longest Race: A Lifelong Runner, an Iconic Ultramarathon, and the Case for Human Endurance by Ed Ayres.  For someone like me, a runner and environmentalist, this book ties together two aspects of my life in a way that is intellectual, philosophical, and fun.

Ed Ayres is a running icon, having been a member of the original New York Road Runners Club that ran the first New York City Marathon, and having run, and won, the JFK 50 mile ultra-marathon.  He also wrote for the World Watch Institute, an environmental organization that is working to accelerate society's transition to a sustainable world that meets human needs.

In this book, Ed tells a story about his experience running the JFK 50 mile ultra-marathon at age 60, using the race as a back drop while he shares insights about running, sustainability, and a life well lived. 

Some may find this book difficult to read because it's dense and intellectual and it challenges the reader to examine their own beliefs, biases, and prejudices.  I would say this book is a subtle call to action in that Ed points out problems with the unsustainable human existence as it stands now and discusses the lessons human's can learn from ultra running about conservation, planning, and endurance.  

Humans are constantly faced with difficulties that are often onerous to surmount, but we somehow figure out how to endure, much the same way an individual runner in a marathon or ultra-marathon figures out how to draw strength and energy from within to reach the end of the race.

Ayers does a great job using runners and running as metaphors for sustainable living.  In every component of the JFK 50 that Ed writes about he circles back to human sustainability and environmental conservation, finding a window through running onto which we can all learn a little more about human persistence and our place in the world. 

My one issue with Mr. Ayers' book is the poor transition from the story about the race he is running and the philosophical environmental and human issues he addresses.  He has a hard time weaving these two components together seamlessly.  However, despite this issue, I still highly recommend this book to those who enjoy running stories and intelligent reading rolled into one book.  Check out Ed Ayers blog to learn more about him and his philosophy. 

Happy reading and happy running!

100 < 5

So, do I have your attention?  Here it is!  On Valentines Day this Friday I am asking you to donate some amount of money less than $5 to my One Run For Boston fundraising page!  Here is how it works.

Make up a number, any number that has meaning to you, like $2.14 (Valentines Day!) and donate that amount to my fundraising page.  My goal is to get 100 small donations in one day.  I am only asking you to donate up to $5.  Also, whatever amount you decide, give me an explanation as to why you choose it.  Whatever reason you want.  No reason is too small, weird, etc...


If you want to chose a loved ones birthday, I am OK with you going with a number greater than $5 (maximum $12.31).  Just don't feel obligated to do so.

So, whatever amount, no matter how small ($0.01 - super tiny donation); whatever your reason, no matter how strange ($0.27 - the number of times Sting says Roxanne in the song of the same name), just donate.  Again, what I want to achieve is 100 small donations in a single day.  I will be posting some of the most interesting explainations in a future blog post (see example below).

I hope you will consider donating on Friday, 2/14/14!  This is a good cause and your donation will help those whose lives were shattered after the Boston Marathon bombing! 

Thanks,
Neal

Fast Frigid Fiver!

Well, the race is over and the results are in.  I finished the Frigid Fiver 5 mile road race in 34:21 (officially), although my watch said 34:19.  Either way, this is the first time I have ever completed a race in under 7 minute/mile (6:53 min/mile to be exact).

It was a great day for a race.  While it was cloudy, the temperature was in the upper forties.  There was a great crowd of about 317 runners, and some nice smiles all around.  I placed 43rd overall, and 6th in my age group.  Not so bad, if I do say so myself!

The race got started and just as I was approaching the 1 mile marker I saw my family cheering me on.  Since the race went right by my street all they had to do was walk around the corner to watch me run by then head home.  I got a strong high five from my son!  It was awesome!


After I passed the first mile marker I noticed I was under 7 minutes/mile.  Normally I would slow down and conserve energy, but I could tell that I there was nothing holding me back from maintaining that pace for the entire 5 miles.  I kept at it, finding runners ahead of me to 'reel-in' one at a time. 

By the time I reached the 4 mile mark I was feeling so strong that I knew I could pick up the pace a bit more.  I slowly started picking up the pace and when I felt there was less than 1/2 mile remaining I kicked it into high gear and finished hard, passing quite a few runners at the end.  What an exhilarating run!

As I mentioned in my last post, this is my first race of 2014.  It had been a while since my last race, but it felt good to get out there again.  2014 is starting off strong and I couldn't be happier!

Frigid Fiver

Thank goodness for the warm weather.  I'll be running the Frigid Fiver in Newburyport on Sunday.  First race since October, so I am excited.  This will kick off my 2014 racing season, and I couldn't be more excited.  First of all, it looks like the weather is going to be perfect for racing, at about 46 degrees (I guess that's not all that frigid, huh!).  Second, a nice 5 mile race in familiar territory excites me.  This race is is my own back yard, so that's what excites me so much!

Now that I live in Newburyport, I plan to do my warmup run by running from my house to the starting line.  Hows that for a close race!?!

It'll be nice to be outside running again.  I've been hitting the treadmill over the last few weeks, which is not all that fun.  Considering the alternative of freezing my buns off, the treadmill has been my only option.  At least I've been able to stay fit, right!

Anyway, looking forward to the race this weekend, regardless of the cold, or lack there of!  Let's just hope I don't melt before I cross the finish line!  Happy running!

One Run For Boston II

On July 1st 2013, One Run For Boston made running history when runners crossed the Boston Marathon finish line carrying a baton that started in Venice Beach, California and was passed from person to person across the US, thus becoming the first non-stop relay to cross.  Here I am holding Miles, the baton that crossed America, last year!

Over 2000 runners helped complete the 3300 mile journey, raising $91,000 for the victims of the Boston Marathon bombings.  In the process an inspirational running community was born.  I have made friends doing this run that I hope to have for the rest of my life!  One Run For Boston, or ORFB for short, has become a symbol of hope and positivity that inspired a powerful grassroots movement which continues to unite the running community at races across the country!

This year One Run For Boston returns to blaze an even brighter trail across America and will coincide with the first anniversary of the Boston bombings. This time the One Run For Boston family of the relay hope to raise $1,000,000 for the One Fund Boston. 

The journey starts March 16, 2014 in Santa Monica, California with stage 1 of 336 stages. I am running stage 335.  The finale arrives in Boston on April 13, 2014 - 8 days before the Boston Marathon.

I’d love you to be part of it. I am writing to ask for your sponsorship to help raise funds for the One Fund Boston. Massachusetts Governor Deval Patrick and Boston Mayor Menino announced the formation of the One Fund Boston on April 16, 2013, the purpose of which is to raise money to help those families most affected by the tragic events that unfolded during the 2013 Boston Marathon.

My desire is to honor the victims, encourage the survivors and support the families by running in this relay. To sponsor me, simply click on the link below, then click on “sponsor me”.

http://www.onerunforboston.org/u/nealgrasso/

Thank you so very much for your thoughtful consideration and generosity.

Happy Running!
Neal

Discover more about One Run For Boston online at:

• http://www.onerunforboston.org
• http://www.facebook.com/onerunforboston
• http://www.twitter.com/onerunforboston

Donation details:Donations for this event are collected by the One Run For Boston Fund, a fund of the Essex County Community Foundation. Donations to this fund will be passed on to the One Fund Boston. Essex County Community Foundation will send a tax acknowledgement letter to donors of all donations of $250.00 and above. Essex County Community Foundation is a 501(c)(3) organization.  Tax exemption number 043-407-816

Catching up

The holiday season makes it hard to stay on top of things.  While I did not let my fitness routine falter, I took a hiatus in writing this blog.  So, I thought I would catchup on things today. 

First, I've successfully maintained my fitness routine despite the busy holiday schedule and inclement weather.  I've been out for a few runs over the last few weeks and even though there was plenty of ice and difficult running conditions, I only face planted once.  While I love winter running, sometimes, for safety sake, you have to suck it up and hit the treadmill instead.  Needless to say, I have done just that over the past few weeks. 

One of my outdoor runs was at Maudslay State Park, which is just beautiful in the snow.  This park is such a pleasure to be in at any time, regardless of the season.    I started running there this fall and I have been trying to hit the trails at least once a week ever since.  However, icy conditions have made it kind of hard to get there often over the last month or so.  I was only there once.

As I mentioned above, I have been spending quite a bit of time on the treadmill these past few weeks.  I always loath running on treadmills, but the alternative is not running at all or risking injury, and I don't like those options.  I still cross train on a regular basis, but I try to run at least 3 days a week to maintain form and efficiency.  So far so good!

I'm looking forward to a little more daylight and a little less ice in the coming weeks so that I can spend more time outdoors.  Until then I will have to be satisfied with the treadmill and cross training.  I will also do my best to keep up with the blog!  We'll see how it goes.

Until then, happy new year, and

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!