Yesterday I ran ten miles. I did to break in new shoes. I don't have time to go slow breaking them in, so I figured a long run was the way to go. i have one blister on the ball of my foot, but I put some DoTerra Melelluca oil on it and didn't feel it at all when I woke up this morning. It's like it wasn't ever there!
I'm also quite pleased, my joints feel great (benefits of forefoot strike) and my calves aren't even hurting today. I had still planned to do my tempo run with Garren setting the pace, but it got to be 90 degrees and the only time we had left to do it was after the kids go to bed, but we can't very well both leave the house and leave the kids. So I decided to do my core work out today and then I'll do my tempo run on Monday morning since G has off.
So here's my core workout as per my marathon training program. I'm glad I'm finally getting over my irrational fear of my core splitting open :) There's a cycle. I'll first tell you what the exercises are called then I'll write the details about the.
Push ups- two
sideways hip dip, right arm- ten
triangle extension, right arm support- hold for ten seconds
plank- 30 seconds
push ups - two
sideways hip dip, left arm- ten
triangle extension, left arm- hold for ten seconds
plank- 30 seconds
push ups- two
Then repeat that two additional times.
Then:
Leg extensions, right leg- 30 seconds
leg extensions, left left- 30 seconds
abdomen tap- ten, five per hand
plank- 30 seconds
repeat till each has been done three times.
Then:
Vertical hip dip- ten on each sides three times.
Last:
Shoe lift- side to side ten times, front to hip ten times, arm extended upwards then down to should ten times
Repeat two more times.
And you pretty much are done with life after that. ;)
Push-ups- everyone knows what a push up is. I had my sister who recently went through basic training teach me a real push up. She had me put a tissue box under my stomach and told me to go down that far then back up. Yah. . . I crushed the tissue box. . . I'm improving.
Sideways hip dip- Support yourself on your right or left arm with your arm extended. Then extend your legs so your feet are kind of stacked on top of each other and your body is kind of triangle shaped. You let your hip fall and pick it back up to where your body is straight again only using your abdominal muscles. Yep, pretty sure this one will give me a hernia. Then you can switch and do it with your left arm supporting.
Plank- Support yourself on your toes and forearms. I have to clasp my hands together still. Not sure yet if that's counter productive or incorrect form, but I have to do it. For some reason it keeps me from wanting to scream, which usually comes around 23 seconds. :)
Triangle extension- When you are in your hip dip pose you just extend your other arm up and hold that position for 20 seconds or so. You need to keep your body aligned and straight and not allow your hips to dip.
Leg Extensions- Lie on your back and bring your knees up. Keep your shoulders down to the floor (this is important to keeping form). lift your hips as high as you can then extend right or left leg. hold that position for 30 seconds. Do not let your hips dip down. You must stay in a straight line from your shoulders to your toe. Then do it again with the other leg.
Abdomen tap- In push up position, tap your belly button alternating hands. Form is important on this one. You mus stay straight and not tilt to the supporting arm. You must stay in the same position as when both hands are placed on the grounds and supporting.
Vertical hip dip- lift one foot off the ground and allow that hip to fall below center. Then lift it back to be square with the other hip using only your abdominal muscles.
Shoe lift- Hold your shoes, one in each hand. Lift starting from hips going up no high than your shoulders, like a butterfly. Then for the front, extend your arms out to the front and lower your hands down to the hips. Then extend your arms as high as you can and lower them to your shoulders in just an up down motion. Do each of those ten times with three reps. The purpose of this is actually that when your muscles are flexed to hold the shoe it strengthens the muscles all the way down through to the top of your abdomen. It strengthens similar muscles to the ones you use in push ups. You don't need weight or heavy shoes as the point is not to build muscle but just to strengthen those muscles. Try doing those motions without the shoes in your hands and then again with the shoes in hand and you will feel that there is no muscles being worked simply by doing the motion. Your hands must be flexed.
Other change I made today, increasing berries and other water filled fruits like watermelon in the diet. It's a great way to stay hydrated. Your muscles actually absorb more of the liquid in berries and other fruits whereas water tends to go straight through you. So you can stay hydrated without having to go to the bathroom all the time :)
Happy Saturday!
Saturday, August 30, 2014
Friday, August 29, 2014
"Run a Ragnar Relay," they said. "It will be fun," they said.
Flash Back Friday: Ragnar 2014, West Virginia Appalachians! It rained and poured constantly. But it was amazing.
Campsite. Something wicked this way comes, I believe was the original caption of this photo.
Sleep? The question mark was appropriately placed.
Me and high school friend, Adam. I hold him responsible for making me into a Ragnar Junkie.
After a downpour. you can see the mud churned up.
You can see the trail churned up here, too. This is the beginning of the trail right out of the transition tent.
Our campsite during a downpour.
Campsite after the downpour. It stayed like this the rest of the time we were there.
Team mates! Best team ever! We had such a great time! We had to hold down our canopy after we watch several tumble down the road beside us in the storm. We also had to relieve the canopy of the water it was holding by pushing up on it from underneath. Adam, TWICE, did this while I happen to be walking underneath the border of the canopy to get underneath it. I was wet the ENTIRE time. So was everyone else, though. Good times.
And all for the medal! It's a great medal!
Back to the present :) Bought new shoes today. You can see an image of them on my instagram! Yep, I got an instagram. I've never cared to have one before because. . . I guess just because I don't live my life on the Internet. But it makes uploading things to the twitter (@MelRunTheWorld) a lot easier. It is a lot easier to keep followers up to date on the latest training, products, etc. My instagram is also MelRunTheWorld.
Anywho, I got Under Armour Speedform. They are amazing! I wanted something designed for forefoot strike and this was pretty much the only one available. 90% of shoes are made for heal striking. I'm telling you, forefoot striking is the best way to go. Since I have switched I haven't run a single mile below 10:30. (I still have to stop and walk sometimes on my long runs. . . so that messes up my time a little bit. But when I am actually running I've been averaging 9 minute miles. It's the way to go.
So I got these shoes today. And to break them in I did a ten mile run tonight. It took me two hours, but at least the shoes are ready to train in. My ONLY complaint about them is that there is NO arch support. But the thing I LOVE LOVE LOVE about them is that they make leaning forward feel natural instead of forced. I love them. But the arch support is going to be an issue since I have flat feet. So I need to figure out what to do about that pronto!
Today's run was great. It felt natural and it felt effortless. I didn't feel totally worn out at ten miles, but I feared blisters since the shoes were new. So I called ten miles good enough for one day. Plus my husband wanted to go to a football game tonight, so I couldn't stay out all night. he eve came home early so I could do my run! Marathon training is truly a family affair.
The run. . . After 1.5 miles I felt a pull in the arch of my foot. I pulled off to the very inner lane of the track to slow down. I starting crying because I felt defeated. But then I had the thought that since I was doing my long run tonight I didn't technically have to run again till Monday. I had planned to do a tempo run with my husband as my pace setter tomorrow, but I don't absolutely have to. So I decided to keep knowing knowing I could take the weekend to recover. I took a moment and stretched it out. I cried out of frustration and pain again. But then I got to running and didn't even feel it anymore. I didn't feel it again until mile 8. And even then it wasn't severe pain. It was just a dull little pull feeling. Kind of cramp like. Nothing I couldn't run through. So I finished and then went home to eat bananas and read bedtime stories to my kids. I got a little emotional when I got home too because I had really decided to just call it a day after I felt that pain. And then I ran another 8.5 miles after I had decided that! I felt like I conquered! Mind over matter! I did it! And I feel great.
Now it's time for some lounging, drinking kool aid and catching up on True Blood :) I should clean up my house from the fun fay I had with my daughter (who hasn't started school yet). But lying on the couch is going to win this time around.
Wednesday, August 27, 2014
A lot has changed in the last 24 hrs
First things first, today's run:
Short run because I have lots of work to do tonight. I originally didn't have lots of work to do, but a few things have popped up so now I have a lot to do.
Ran 5k, lovely weather, just perfect. Wished I could have stayed out longer. My calves are killing me from yesterday's run, but once I get moving I don't even feel it.
My mystery abdominal pain is lessening. So I may not go to my doctor.
No EDS pain today except in my fingers, but there isn't a whole lot I can do about that.
Okie dokie. So did my research on the NYC marathon. If I want to use that as my olympic trial marathon I have to run a marathon before Dec 31, 2014. And even then, it isn't guaranteed I'll get in. They've already excepted all they're competitors and are now onto charity runners and "regular people." The latter two gets selected by lottery. But I just think if it's meant to be then I'll get chosen. If I don't then this wasn't my year. But anywho, I found a few races later in the year. I have decided to run the Richmond, VA marathon for my qual race on Nov 15th. I'm a tad nervous because my current program is structured for the race to happen the first week of January. So I am not sure if it's going to work out. But I am at least going to give it a try.
So tonight I have to make three more training videos because I'm about to hand off all my work to someone else. (I hired three people last week. I might hire two more, but I can't think about that right now :)). I am up back up to eleven subcontractors and I think managing them is going to be quite enough without any of the construction end of the business in my hands.
There was another race later in November, but it didn't work out with my social life ;) My birthday has become a very sad occasion for me ever since my 2011 birthday. Something happened that day that has just tainted my birthday for me. It is no longer a happy day, but a day of grief and great personal sadness. I have forgiven those who hurt me on that day, but they still have not accepted responsibility or even acknowledged how much they hurt me. Even though my birthday (Nov 16th) is still two and a half months away, even thinking about it coming up gives me so much anxiety. I hate it now. I don't even want it to come. My sister knows how much this hurts me. So I am flying out to her in San Diego and she is taking me to the Bastille concert to celebrate my birthday! I wouldn't have it any other way! I have a hard time spending my birthday with my husband because it was his family that hurt me. And he knows what they did and knows how much it hurt and is fine with me celebrating my birthday with my sister.
So anyway, I will be leaving for that early morning Wednesday, the concert is Wednesday night, then my sister takes me back to the airport after the concert. it's going to be the best 16 hours ever! haha! But that's two days out of training. So the end of November races are out for me. The Richmond one is perfect because it's the day before my birthday. So I'll have plenty of distraction from my sadness. And we used to live near Richmond. So I am hoping that on my birthday (Sun the 16th) that we'll be able to take our kids to where we lived for Joshua's first year. I think that would be a fun way to spend the day. Plenty of distraction. Hopefully see old friends. Maybe we'll even go to church in the Bennetts Creek Ward!
I do think running on the 15th of Nov will work out even though it doesn't necessarily work with my current training plan. I think I have a lot of anxiety and a lot of grief I'm still dealing with as my birthday approaches that I will be able to work out in these intense training sessions. Put those feelings to good use!
On Saturday I will be running a tempo race. My husband is going to ride his bike (with kids in the trailer) at a speed of 8 miles per hour and I am going to run behind him. Hoping to do that for a 10k. I won't stop until I've done 5k, but I'm hoping to hold out through 10k.
I am looking into getting a personal trainer to help me with my form and strengthening my core muscles. I'm a wimp when it comes to my core. After two c sections and an appendectomy I have an intense fear of splitting open and having all my inside fall out of me. I've gotten better and have been doing tons of core workout lately. But I'm pretty sure it isn't enough for what I am about to put my body through. Have to step it up. At that point, I'll be making more detailed records of exactly what I'm doing. Follow my twitter @MelRunTheWorld. And I'll be getting an instagram soon since I just figured out what that is. haha! And I guess it goes together if you want to have a twitter and post images or something. I don't know. I'm so dumb at the Internet.
Peace out, y'all! Thanks for reading! I hope to inspire people as I progress. As of Tuesday of next week, both my kids will be in school during the day and I will be ramping up the training schedule! Look for it if you want to join me and follow along.
Short run because I have lots of work to do tonight. I originally didn't have lots of work to do, but a few things have popped up so now I have a lot to do.
Ran 5k, lovely weather, just perfect. Wished I could have stayed out longer. My calves are killing me from yesterday's run, but once I get moving I don't even feel it.
My mystery abdominal pain is lessening. So I may not go to my doctor.
No EDS pain today except in my fingers, but there isn't a whole lot I can do about that.
Okie dokie. So did my research on the NYC marathon. If I want to use that as my olympic trial marathon I have to run a marathon before Dec 31, 2014. And even then, it isn't guaranteed I'll get in. They've already excepted all they're competitors and are now onto charity runners and "regular people." The latter two gets selected by lottery. But I just think if it's meant to be then I'll get chosen. If I don't then this wasn't my year. But anywho, I found a few races later in the year. I have decided to run the Richmond, VA marathon for my qual race on Nov 15th. I'm a tad nervous because my current program is structured for the race to happen the first week of January. So I am not sure if it's going to work out. But I am at least going to give it a try.
So tonight I have to make three more training videos because I'm about to hand off all my work to someone else. (I hired three people last week. I might hire two more, but I can't think about that right now :)). I am up back up to eleven subcontractors and I think managing them is going to be quite enough without any of the construction end of the business in my hands.
There was another race later in November, but it didn't work out with my social life ;) My birthday has become a very sad occasion for me ever since my 2011 birthday. Something happened that day that has just tainted my birthday for me. It is no longer a happy day, but a day of grief and great personal sadness. I have forgiven those who hurt me on that day, but they still have not accepted responsibility or even acknowledged how much they hurt me. Even though my birthday (Nov 16th) is still two and a half months away, even thinking about it coming up gives me so much anxiety. I hate it now. I don't even want it to come. My sister knows how much this hurts me. So I am flying out to her in San Diego and she is taking me to the Bastille concert to celebrate my birthday! I wouldn't have it any other way! I have a hard time spending my birthday with my husband because it was his family that hurt me. And he knows what they did and knows how much it hurt and is fine with me celebrating my birthday with my sister.
So anyway, I will be leaving for that early morning Wednesday, the concert is Wednesday night, then my sister takes me back to the airport after the concert. it's going to be the best 16 hours ever! haha! But that's two days out of training. So the end of November races are out for me. The Richmond one is perfect because it's the day before my birthday. So I'll have plenty of distraction from my sadness. And we used to live near Richmond. So I am hoping that on my birthday (Sun the 16th) that we'll be able to take our kids to where we lived for Joshua's first year. I think that would be a fun way to spend the day. Plenty of distraction. Hopefully see old friends. Maybe we'll even go to church in the Bennetts Creek Ward!
I do think running on the 15th of Nov will work out even though it doesn't necessarily work with my current training plan. I think I have a lot of anxiety and a lot of grief I'm still dealing with as my birthday approaches that I will be able to work out in these intense training sessions. Put those feelings to good use!
On Saturday I will be running a tempo race. My husband is going to ride his bike (with kids in the trailer) at a speed of 8 miles per hour and I am going to run behind him. Hoping to do that for a 10k. I won't stop until I've done 5k, but I'm hoping to hold out through 10k.
I am looking into getting a personal trainer to help me with my form and strengthening my core muscles. I'm a wimp when it comes to my core. After two c sections and an appendectomy I have an intense fear of splitting open and having all my inside fall out of me. I've gotten better and have been doing tons of core workout lately. But I'm pretty sure it isn't enough for what I am about to put my body through. Have to step it up. At that point, I'll be making more detailed records of exactly what I'm doing. Follow my twitter @MelRunTheWorld. And I'll be getting an instagram soon since I just figured out what that is. haha! And I guess it goes together if you want to have a twitter and post images or something. I don't know. I'm so dumb at the Internet.
Peace out, y'all! Thanks for reading! I hope to inspire people as I progress. As of Tuesday of next week, both my kids will be in school during the day and I will be ramping up the training schedule! Look for it if you want to join me and follow along.
Tuesday, August 26, 2014
Pain :(
I'm back at it! I ran a 10K tonight in 1:12. I wasn't really going for my quickest time, but I did get some good practice in running while having to go to the bathroom REALLY BAD. It was pretty extreme!
I've been dealing with continuous abdominal pain since Thursday of last week. I have to go to my doctor, but I don't want to because everyone says, "It's because you have EDS" and no one every has any answers anyway. Frustration! But whatever.
As of this week I am no longer working during the day at all. Not even work emails. I do some work in the evenings. It's 9:30 and I'm about to put in an hour or so. But my work load isn't demanding anymore. It was a bad week at work, though. Lots of complaints for the seamstresses. I think everyone was maybe getting complacent. I think everyone is just getting too comfortable. So I have to put out some fires there, but over all I think I'm in a good state of mind to start focusing and really buckle down on my training.Next week both my kids will be in school. It will be a great time to start the hard stuff! Drills, drills, drills! Looking forward to seeing what my body actually can do!
Oh and I ran .75 miles at a 5:30 min per mile pace. Getting faster!!!
I've been dealing with continuous abdominal pain since Thursday of last week. I have to go to my doctor, but I don't want to because everyone says, "It's because you have EDS" and no one every has any answers anyway. Frustration! But whatever.
As of this week I am no longer working during the day at all. Not even work emails. I do some work in the evenings. It's 9:30 and I'm about to put in an hour or so. But my work load isn't demanding anymore. It was a bad week at work, though. Lots of complaints for the seamstresses. I think everyone was maybe getting complacent. I think everyone is just getting too comfortable. So I have to put out some fires there, but over all I think I'm in a good state of mind to start focusing and really buckle down on my training.Next week both my kids will be in school. It will be a great time to start the hard stuff! Drills, drills, drills! Looking forward to seeing what my body actually can do!
Oh and I ran .75 miles at a 5:30 min per mile pace. Getting faster!!!
Saturday, August 23, 2014
Long Runs= Funny Tan Lines
I've nearly killed my calves this week working on my speed. So I decided to take both today and tomorrow off. I tried to take my kids to the Salem Red Sox game, but we got rained out. So I took them home and decided to do a run for today anyway. In the rain. It was good! I was feeling so comfortable. just running at a steady pace. Last night I did a quick short run, three miles. first was under 8 minutes the second and third were just over 8 minutes. So I've really been picking up my speed! But then today I tried to run at a comfortable speed and got to a steep hill. . . my calves gave up the ghost. Muscle failure! They just completely went on strike! Well, only my left one. Hobbling home, I had lots of time to think about how rest is a good thing. Breaking out the doTerra tonight!
Long runs do make for funny tan lines.
Long runs do make for funny tan lines.
Running with the sun on my left, I guess. . .
Sorry for the gross pic. Post rain and fast run. :) This tan looks funny because sports bras go inward toward your neck and down the back. But regular shirts, or for example the dress I'll be wearing to church tomorrow are more open to the shoulders. So this tan is going to look awesome! haha
Well, I may take a few days off. Now that I know I have the speed thing figured out since I have perfected forefoot strike, I am feeling comfortable taking off till probably Tuesday. May do some drills on Monday night. Then I am going to focus on distance.
Peace out y'all! I got this! Now that I am super comfortable at 8 minute miles, I might make NYC marathon my goal instead of Boston :) Have to see how I do on distance next week.
M.
Wednesday, August 20, 2014
Best mile yet!
I took Sunday and Monday off to get over my feminine problems. Then I tried to run yesterday and it turns out I wasn't quite over it. I googled what runners do and it said they just take birth control so they don't have periods! I'm not going to spend money on something I don't need (tubal ligation means I don't need that)! So I don't know what I'm going to do. I am going to ask my doctor for suggestions. I'm also going to see what he can do to treat the endo. It's getting worse and worse.
So I went out tonight. I was supposed to do a difficult run tonight, 4x800 at marathon pace with 3 minut recoveries inbetween. but since I haven't run since Saturday I just wanted to do an easy maintenance run. So I started and I was feeling good and comfortable and my watch said I'd run a mile. So I looked to see how long it took. . . 7:31! POW! And when I hit that point the song on my iwatch (i don't know what it's called so I call it my iwatch) was the same song that was playing when I pulled out of my marathon. I was like, take that as me flippin' you the bird, stupid injury! Normally at that speed I'm spent after a mile. But I felt really good and ran the rest of the 5k, no recovery laps or anything, averaging 8:20.
I have more to write, but I also have to make seven roman shades tonight so that I can go camping with my family this weekend. :) So off to work I go.
7:31 is Boston worthy. I think this is getting to be a realistic goal!
So I went out tonight. I was supposed to do a difficult run tonight, 4x800 at marathon pace with 3 minut recoveries inbetween. but since I haven't run since Saturday I just wanted to do an easy maintenance run. So I started and I was feeling good and comfortable and my watch said I'd run a mile. So I looked to see how long it took. . . 7:31! POW! And when I hit that point the song on my iwatch (i don't know what it's called so I call it my iwatch) was the same song that was playing when I pulled out of my marathon. I was like, take that as me flippin' you the bird, stupid injury! Normally at that speed I'm spent after a mile. But I felt really good and ran the rest of the 5k, no recovery laps or anything, averaging 8:20.
I have more to write, but I also have to make seven roman shades tonight so that I can go camping with my family this weekend. :) So off to work I go.
7:31 is Boston worthy. I think this is getting to be a realistic goal!
Saturday, August 16, 2014
Not happening.
Reporting to you again from the comforts of the living room fort as I watch Sherman and Mr. Peabody with my kids and husband. :)
So today was supposed to be a long run. I never go far from home in case of emergency and because I haven't yet mastered running long distances without having to go to the bathroom all the time. My goal was to do 15 miles. Actual: 6.5 miles. :( sad day. . . . . My kids had a birthday party today, two of them, actually. . . The parties started at 1 pm. I did manage to get up at 10 am and work until noon, but at noon all I could manage was enough strength to brush my daughter's hair for the party. Then I laid down in bed because of horrendous cramps. But I had told myself I'd be running at 1 and 1 was coming up. So I pulled myself out of bed and took way took long to get dressed. I dragged my bruised and bleeding self to the track and started running. It wasn't bad! I immediately stopped feeling the cramps. It only took about a quarter mile and I wasn't feeling it anymore. I knew this would happen, I don't just pile pain upon pain upon pain. So everything was going great until three miles when had to go home for "fem-hys," as my dad calls them (feminine hygiene). Then I set back out. It was great. I finally hit my stride at mile four. I felt amazing and was actually running 6:53 per mile at one point for a little bit of distance. It was amazing. But then it all happened again. Super soakers in abundance and nothing can help this heavy bleeder. Sad day. So at mile six I thought I was going to have to go back home. But I knew one more trip back home and I'd call it quits for the day. I tried to stay out telling myself that I had read about marathon runners who mess their pants and still finish the race! Surely I could do 3.75 more miles. But I couldn't. I called it quite at 6.5 and then spent an hour cleaning the crime scene out of my pants. And now I'm going to google how other girls train while on their periods. There must be a way! Athletes train every single day. How do they do it? Or maybe I'm just one lucky girl who bleeds heavily CONSTANTLY for seven days.
But anywho. . . I did some of my run on the trail this morning. I like to do that every once in a while. One thing I like about running is that it strengthens my testimony of God and how He created this earth. On the trails I see so many beautiful things and think to myself, "How can anyone believe this happened by accident or was just a coincidence?"
Back to it on Monday. Sunday's are my day off from training. I have a bunch of new drills to do that I'll write about on Monday. Back to a rousing session of lying on the couch.
M.
So today was supposed to be a long run. I never go far from home in case of emergency and because I haven't yet mastered running long distances without having to go to the bathroom all the time. My goal was to do 15 miles. Actual: 6.5 miles. :( sad day. . . . . My kids had a birthday party today, two of them, actually. . . The parties started at 1 pm. I did manage to get up at 10 am and work until noon, but at noon all I could manage was enough strength to brush my daughter's hair for the party. Then I laid down in bed because of horrendous cramps. But I had told myself I'd be running at 1 and 1 was coming up. So I pulled myself out of bed and took way took long to get dressed. I dragged my bruised and bleeding self to the track and started running. It wasn't bad! I immediately stopped feeling the cramps. It only took about a quarter mile and I wasn't feeling it anymore. I knew this would happen, I don't just pile pain upon pain upon pain. So everything was going great until three miles when had to go home for "fem-hys," as my dad calls them (feminine hygiene). Then I set back out. It was great. I finally hit my stride at mile four. I felt amazing and was actually running 6:53 per mile at one point for a little bit of distance. It was amazing. But then it all happened again. Super soakers in abundance and nothing can help this heavy bleeder. Sad day. So at mile six I thought I was going to have to go back home. But I knew one more trip back home and I'd call it quits for the day. I tried to stay out telling myself that I had read about marathon runners who mess their pants and still finish the race! Surely I could do 3.75 more miles. But I couldn't. I called it quite at 6.5 and then spent an hour cleaning the crime scene out of my pants. And now I'm going to google how other girls train while on their periods. There must be a way! Athletes train every single day. How do they do it? Or maybe I'm just one lucky girl who bleeds heavily CONSTANTLY for seven days.
But anywho. . . I did some of my run on the trail this morning. I like to do that every once in a while. One thing I like about running is that it strengthens my testimony of God and how He created this earth. On the trails I see so many beautiful things and think to myself, "How can anyone believe this happened by accident or was just a coincidence?"
Back to it on Monday. Sunday's are my day off from training. I have a bunch of new drills to do that I'll write about on Monday. Back to a rousing session of lying on the couch.
M.
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