Summer and Fall 2016

My life was very eventful during the summer and fall of 2016! Having entered into a new age category earlier this year, I managed to win quite a few races in my age division. I also pushed through a selection of fitness challenges, which were fun! But my favorite event during this period was my Nanaimo Bar Trail Run: it kept me on a consistent running schedule and very much in the Nanaimo tourism loop.

The Nanaimo Bar Trail Run

Nanaimo Bar and Coffee after the run

Nanaimo Bar and Coffee after the run

This premier fitness, fun and eating event in Nanaimo ran (literally) every Tuesday from the beginning of July until the end of October! Each Tuesday morning at 9:30am we ran, toured, laughed and then eat a delicious Nanaimo Bar – from a restaurant on the official Nanaimo Bar Trail – at the end of the run! Next year look for this run to be part of the official brochure and will start in May. Plan your time in Nanaimo accordingly. We are looking forward to seeing you and showing you around. Contact us if you would like to register early!

55+ BC Games

Long Jump (photo by Sven Donaldson)

Long Jump (photo by Sven Donaldson)

I hadn’t done any track and field competitions since high school… many decades ago, but since running with the Bastion Running Club for a year almost on a weekly basis at the track, I thought it was time to change that! I registered for the 55+ BC Games in Coquitlam in September and set about practicing a wee bit more for the events that I thought I should run – all sprints and long jump. Much to my surprise I won gold in the long jump, bronze in the 100m and placed 4th in the 50m, 200m and 400m. Just think what I would have done if I’d practiced.

21 Day Stair Challenge

Stair running

Stair running

(Apologies to mobile phone users if I’m sideways!)I’m beginning to like these 21 day challenges! If you can do anything for 21 days you will be committed to continue doing it for good (maybe not everyday, but more often than before!).
This new one is intended to strengthen my legs and up the cardio quotient of my day.
Follow me on Instagram and Facebook at the hashtag: #21daystairchallenge

21 Day Balance Pose Challenge

Crow pose at OmTown Yoga Studio

Crow pose at OmTown Yoga Studio

(Again, blush, Apologies to mobile phone users if I’m sideways!)This challenge is done and dusted. I’ll write it up shortly for the blog, noting all that I learned (specifically the crow pose).
The challenge started when I heard the news that my aunt had fallen and broken her hip. She was 87 and within days she passed away. My mother, her older sister, is 88 and several years ago, fell and broke her hip as well, but with much perseverance she got through the surgery and pain and learned to walk again. She has since fell several times and is now confined to a wheelchair. I’m pretty convinced that the falls and broken hips could have been prevented if they had both worked on maintaining a strong core and regularly practiced balance poses. In order to honour these two women and to help persuade all you able bodied folks how important balance is in your life, I’m doing a 21 day balance pose challenge. Follow me on Instagram and Facebook at the hashtag: #21daybalanceposechallenge

Latest blog post: 22 Day 22 Push-up Challenge

End of 22 Days of 22 Push-up Challenge

End of 22 Days of 22 Push-up Challenge

I completed the 22 Day 22 Push-up Challenge and learned more than just how to do push-ups. Read all about it on the blog.

Track Running (It’s how to get faster)

Track speed work (photo by Fiona Hawkes)

Track speed work (photo by Fiona Hawkes)

Want to be a faster runner (no matter the distance)? Then run at the track. Join the Bastion Running Club each Wednesday morning at the Rotary Bowl Track (near NDSS) for some sprinting sessions with coaching. You will get lots of feedback from some long-time runners. Then we break for coffee, laughs and bragging at Bocca Coffee. Drop-ins welcome.

Races (besides food, it is why I run)

First place 60-69 age division in the Mt Washington 8K trail race (photo by John Jensen).

First place 60-69 age division in the Mt Washington 8K trail race (photo by John Jensen).

First place 60-64 age division in the Victoria GoodLife Fitness 8K (photo Mary Morris)

First place 60-64 age division in the Victoria GoodLife Fitness 8K (photo Mary Morris)

Sandy Bissessur and I proudly showing off our first place BC Cross Country Championship age division ribbons (photo by Cathy)

Sandy Bissessur and I proudly showing off our first place BC Cross Country Championship age division ribbons (photo by Cathy)

Posted in Nanaimo Bars, Racing, Running, Track, Trails, Yoga

Nanaimo Bars: the story & recipe

Homemade Nanaimo Bar

Homemade Nanaimo Bar

Who does not like Nanaimo Bars? Named after the Vancouver Island city of Nanaimo and they are world famous! They were even served at the Trudeau-Obama state dinner earlier this year. Let me tell you more about them, especially those found on the Nanaimo Bar Trail! First there is the original: a three layer bar of chocolate, nuts, coconut and custard (see above).

Then there are the slight modifications with different flavours, such as mint, cranberry, peanut butter, bacon (yes, bacon) and gluten free ones, too. Add to that the cupcake, cheesecake, cinnamon and truffle varieties and we are talking delicious!

Plus there are also the drinkable delicacies, such as milkshakes, cocktails and martinis. And as if that is not enough how about the non-edible kind: the Nanaimo Bar pedicure, soap, massage oil and cup cozy.

I have a fond memory of my mother making these treats when I was a kid, but only at Christmas time. She would make these well before Christmas, most likely when we were at school, so we wouldn’t stick our dirty little fingers in the many delicious layers as she carefully prepared them. She would then cut them into squares, carefully package them into a container, and place then into the freezer until the right occasion called for them. This was usually when company dropped by, which if I recall happened frequently around Christmas. I wonder if that was because of my Mom’s awesome baking (shortbread, butter tarts, Christmas cake, etc) or my Dad’s scotch or it was just the thing to do during the festive season?

Nanaimo bars - ready to eat and into the freezer

Nanaimo bars – ready to eat and into the freezer

By the time my brother and I we were teenagers and each had bedrooms in the basement level of the house – near the freezer – we were wise to where these delights were stored. Nightly, he would take out one of the bars, carefully rearranging the others in the container so that it didn’t look like any were taken, place it on a shelf in his room allowing it to thaw and then treat himself later in the evening. The sneaky bugger! I, of course, would never do such a thing . Actually, I never even thought about it. However, I think my Mother was wise to him!

Over the years, I have kept up the tradition of making Nanaimo Bars, again, only at Christmas time. Given how somewhat complex they are to make and how deliciously rich they are, I figure that they should only be made on special occasions! Besides, I eat too many of them during my Nanaimo Bar Trail Runs in the summer! Over the years, I’ve adapted the recipe, omitting the somewhat traditional egg in the bottom layer and using almonds rather than walnuts. I’ve even made a vegan and gluten-free version for my daughter. Here’s my version the recipe (with gluten-free and vegan options):

Nanaimo Bars: bottom layer preparation

Nanaimo Bars: bottom layer preparation

Top layer:
½ c butter (salted or unsalted, your preference) (or use vegan version)
5 tbsp granulated white sugar
5 tbsp cocoa powder
1 tsp (or lid full) pure vanilla extract
2 c Graham wafer crumbs (or use crushed puffed rice for vegan and gluten free option)
1 c shredded coconut
½ c chopped almonds (or walnuts if you prefer)

Cream together butter, sugar, cocoa and vanilla. Add crumbs, coconut, and almonds and mix well. If this mixture is too dry and crumbly, mix in a couple of tbsps of melted butter. Press into a 9×9 inch pan.

Nanaimo Bars: middle layer preparation

Nanaimo Bars: middle layer preparation

Middle layer:
4 tbsps butter (see above for options)
2 ½ tbsp Birds custard powder (the best)
2 c icing sugar
3 tbsp milk (or vegan version)

Cream together all ingredients until very smooth and thick. Spread on top of the previous layer. Keep at room temperature so that top chocolate layer spreads easier over this layer.

Nanaimo Bars: top layer preparation

Nanaimo Bars: top layer preparation

Top layer:
4 oz (or 4 tbsp) of dark chocolate (Callebaut, is my favorite)
1 tbsp butter (see above for options)

Melt these two ingredients together and while still warm, spread over the middle layer, ensuring that it covers all the surface, right into the corners. Shake the pan back and forth over/on the countertop to get a smooth chocolate surface. Chill until firm, but before chocolate is too hard, score the top layer or cut all the way through, into whatever size pleases you! Store in fridge or freezer (but don’t tell your kids where!).

Link to just the recipe for printing.

Legend has it, Nanaimo Bars were created and perfected in Nanaimo, BC at some point in the mid 20th century. The story has lots of versions, but the Nanaimo Museum notes that the first published recipe was in the 1952 Women’s Hospital Auxiliary Cookbook. I personally think it should be MANDATORY that all of this city’s citizens know how to make these treats! You can buy these treats (in a multitude of flavours and formats) all year round in Nanaimo or in many other places in Canada, and even in some more refined bakeries around the world. To balance the richness of these treats, may I suggest you go for a guided run or a walk before you treat yourself to a Nanaimo bar at one of the many places along the Nanaimo Bar Trail or make your own!

Posted in Food, Life lessons, Nanaimo Bars

Bootcamp Storm

Denise Bonin - outside exercise

Outside Exercise: Stretching (photo by Fiona Hawkes)

Join us for a chance to beat the doldrums, freeze out the blues and pump up the heat!

You can’t just run, run, run all the time, without any other fitness activity. Sure running gets your cardio up and your legs fit, but what about the rest of your body? Sometimes you have to work on the other parts too. I mean really work on them. I believe in overall body fitness and you can’t get that from just running.

To be a better runner you not only need to have good endurance and strong legs but you should also have a strong core, powerful arms, and good body alignment, to name a few other areas. So how do you get those? Well, there are lots of ways… go to the gym and use some of the machines there; buy yourself a set of dumbbells and maybe a skipping rope and follow a program from home; or perhaps, may I suggest, attend a boot camp. If you live in or near Nanaimo, I have just the one for you!

I believe in overall body fitness and you can’t get that from just running.

I was recently asked to lead a boot camp at Vancouver Island University in Nanaimo through their Campus Rec program. I have lead boot camps before and have recently completed a Boot Camp and Outdoor Fitness course, so I am ready for this! The coordinator suggested a name for my session: Bootcamp Storm I liked it, so I wrote up a description to match:

Let’s storm the outdoors! We will try to be outside as much as possible, so dress for the weather! We will be thundering up stairs; breezing around the track; doing lightning rounds of muscle tingling exercises to make you feel alive and fit and above all, having a gale old time. Join us for a chance to beat the doldrums, freeze out the blues and pump up the heat!

Doesn’t that make you want you to sign-up and notch up your fitness level? Make it a New Year’s resolution! Good for non-runners too!

Here are the details:

Class time: Monday and Wednesday, 12 noon-1pm (not Tues/Thurs like in the Guide)
First class: Monday, January 23, 2017
Registration: Opens Tuesday, January 3 at 8am
Fitness Class Registration Deadline: Thursday, January 19
Fitness Classes Length: January 23-March 29, 2017 (9 weeks)
No Classes: Feb. 13 (Family Day), 20-24 (Reading Break)

Make it a New Year’s resolution! Good for non-runners too!

Who can register? VIU students, staff AND community members! So what is your excuse, especially if you live in the Nanaimo area?! Spread the word and I hope to see you there! Register here.

Posted in Bootcamp, Cross training, Running, Something New

22 Day 22 Push-up Challenge

End of 22 Days of 22 Push-up Challenge

End of 22 Days of 22 Push-up Challenge

Well, I did it… I completed 22 push-ups every day for 22 days for PTSD Awareness. This was a challenge where you video yourself (or have someone video you) doing this exercise and post it on your social media platform(s) of choice each day – for 22 days. In fact, the whole experience was a challenge, from doing the push-ups, to selecting a location, to videoing it, then uploading it each day and to thinking about the whole PTSD issue.

Just a week prior to starting this challenge, I was examining a fitness chart that listed push-up norms for various age groups. In the 60-69 age group, if a female could do 17 push-ups, she was in the “Excellent” category. Well, I thought, challenge accepted and got down on the floor and pumped out 17 of these babies. Phew… that was tough.

By then a couple of friends were posting their 22 push-up challenge videos on Facebook. I prayed that no one would nominate me to do this challenge. I mean I could only do 17 in a row. Well, one day a friend posted his 22 day 22 push-up challenge video on Facebook, where you could see his face before and after the 22 push-ups, but could not see anything while he was doing them. I gave him a hard time in the comment section and before I knew it, he had nominated me to participate. Yikes! Then, OK… challenge accepted, but could I do 22 push-ups at one time AND sustain that for 22 days?

The next day I was out kayaking and canoeing with friends and I mentioned the challenge to them when we landed our boats on Newcastle Island. Before I knew it, out came an iPhone and one of my friends was videoing me. Down I went onto the beach with lifejacket on and pumped them out. Thankfully I had some good encouragement! Well, that started the 22 day course of events that followed.

Day 1 of 22 Day 22 push-up Challenge

Day 1 of 22 Day 22 push-up Challenge

I also challenged myself to find a different place to do these push-ups each day. I thought that would make it fun and interesting (and not too spamy) for all my Facebook and Instagram followers. As it turned out finding a new place everyday was not as hard as I thought and if I asked friends to help video me, they were more than willing to do it, especially after I explained to them what the challenge was all about.

So from that first day on the beach, there was push-ups at the track, at the end or midway through runs – videoed by me or by others, in Canada Day red and white, including a red cowboy hat, in a restaurant, between two cannons, on sidewalks, in my yard – with cacti and other plants as background, and with my cat a few times and lastly next to a big red fire truck!

Before I knew it people were asking me about the 22 push-ups, telling me that I was an inspiration to them and encouraging me to keep going. I tell you, letting people know that you are doing something like this is the best thing to keep you going. And I’m here to say that I survived doing less than a minute’s worth of exercise a day. But you know me… the push-ups were usually done in conjunction with a running or yoga or gardening session, so, ya, for me, it was more than a minute of exercise per day.

Canada Day 22 Push-ups

Canada Day 22 Push-ups

If I convinced other people to video me, the editing – down to less than a minute for Instagram – was usually easy. And if I videoed myself, I quickly learned how to edit out the beginning and end bits, where I reach out to start and stop the camera. I also learned that it was best to not say anything in the video (it takes up too much time and often could not be heard anyway). All I had to do was just count the push-ups and let the accompanying text do the explaining. So there you go… I mastered a wee bit more about social media!

Lastly, why? Well the reason for the whole challenge in the first place was due to a shocking statistic that 22 veterans in the US military and other services (firefighters, police, first responders, paramedics, etc.) take their lives each day. When I found that out and did a bit of research myself, I was shocked. I also heard that in Canada, the statistic is 1 suicide every three weeks. There are reports that suicide claims more soldiers than those killed by conflict in the Afghanistan combat.

What is going on here? Why is this happening? These military and service folks have probably seen or experienced horrendous acts. They are probably coping with PTSD or some other kind of depression and they need help! Journalist covering these stories can also be affected. Regular folks, who witness accidents, suffer the death of family members or are abused themselves are all potential PTSD candidates and all need support.

Reach out, pass on your love and support and/or phone numbers or names of others who can get them the help that they need. Talk about PTSD to your friends and family; bring awareness to this issue. Take up the 22 day 22 push-up challenge… I nominate you good reader!

Let’s work together to help save lives!

Check out these resources for further information and share these with others:

PTSD Association of Canada
Crisis Centres across Canada
PTSD Foundation of America
Crisis Hotlines or Numbers in the USA

22 day Push-up Challenge with Joey the cat

22 day Push-up Challenge with Joey the cat

Posted in Cross training, Life lessons

Runner Interview – Valerie Gonzales

Valerie Gonzales running in an Ironman Canada race along the shore of Skaha Lake, BC

Valerie Gonzales running in an Ironman Canada race along the shore of Skaha Lake, BC

You have to admire a runner who wins every race in the 2016 Vancouver Island Race Series that she entered! I’ve been impressed with Valerie each time I saw her at a series race and up on the podium at the end of the race, but especially when the announcer mentions that she broke the course record! And she is getting faster. She reports that she has been participating in the Island series for 10 years and this year some of her times were PBs. Maybe 70 is the new 50?

You also have to be in awe of someone who still participates in triathlons in her 70’s. Plus these are of the IRONMAN variety and that Valerie has done 21 of them – all over the world – since turning 57! Way to make me feel both inadequate and totally impressed at the same time! But it just goes to show that if you work hard enough at a sport, no matter what age you start, you can do it well and even excel!

I love Valerie’s realism. She runs to eat chocolate, not to lose weight. She loves sweets and desserts and does not plan to give them up! One of the best things about the Island Race series, she says, is that they serve food after the race! Running and eating are two of her favorite activities. Oh how I can relate! Reward yourself, I say!

She likes running outdoors, in any weather and doesn’t mind “getting lost” just to see where it takes her. She belongs to two clubs for both the coaching and the camaraderie: Mercury Rising in Victoria, and is coached for her Ironman races by Melissa Spooner from Endurance Health and Fitness, who was originally in Victoria, but now operates out of Vernon. Speaking of clubs, she suggests to aspiring runners start slow and to join a clinic or a club with trained leaders to reduce chances of injury and to build strength and ability. Excellent advice from someone who knows!

Enjoy this interview from a completely awesome, inspiring and badass runner/ironwoman and share it with others you’d like to inspire, plus leave a comment below if you’d like to share some of your experiences.

I love–and am humbled–by the fact that it is possible to keep getting better as I get older.

What is your running history?
I ran once in high school as part of a school-based physical ability assessment. I was the 2nd fastest female runner for my age and passed out 30 min later. My athletic ability was well-known to be hopelessly dismal so passing out was not necessarily a surprise to anyone. That single run began and ended my athletic career. At age 50, I decided to try triathlons and joined a “learn to run” clinic at a recreation centre; I also joined a Masters swim group and resurrected my 20 year-old bicycle. Although I am still working on the “learning the swim” part, I have come to love running.

I compete and I love the challenge of competing–regardless of my standing at the end of the race–because, first and foremost, I compete against myself.

Why do you run?
I compete and I love the challenge of competing–regardless of my standing at the end of the race–because, first and foremost, I compete against myself. I do not run on a treadmill, only outdoors, and in any type of weather because I love being out there, facing the elements, being part of the world around me, trying new routes and “getting lost” just to see where it takes me. Secondary benefits have included stress reduction, mental clarity, and much joy. Perhaps these experiences are fuelled by endorphins, and, if so, that is okay by me. I do not run to lose weight but rather so I can justify eating the things I like–such as chocolate!! I do not think I am particularly addicted to running because I only run 3x a week.

For aspiring runners: Start slow, run with a clinic or group with trained leaders to reduce chances of injury and to build strength and ability. Understand “why” you are running–internalize it and draw on it when the running gets tough, or a day is not going well and you do not want to get out the door. Identify what you love about running–some like the companionship–or competitiveness– of running with a group while others prefer to run on their own. Find your joy and go with it.

The last season of the Island Race Series… I… set 7 course records in 7 races, with 4 of my times being PBs over the 10 yrs I have run the series.

What was your last best/favorite race?
I do not have a favourite race because I love every race I have the privilege to run. Each race is special or challenging in unique ways. I have very fond memories of setting a PB at the 2010 Boston Marathon but sharing that weekend with my daughter was also a factor in why the race was so memorable. This last season of the Island Race Series will also be very special to me. I aged up to the 70-74 division, and set 7 course records in 7 races, with 4 of my times being PBs over the 10 yrs I have run the series. I love–and am humbled by–the fact that it is possible to keep getting better as I get older. I know that other women will come along and break every one of those records–and that excites me as well because it demonstrates that more older women are racing, and racing well, and still loving it.

My goals are to keep training and competing for as long as I can.

What is your next race?
My next race is an Ironman in southern Brazil on May 29th*. So, after swimming 4km, cycling 180km, I will run a marathon of 42.2km, hopefully completing the race under 14 hrs. My long time goals are to keep training and competing for as long as I can. Although I have medical challenges that will eventually end my athletic life, my plan is to keep swimming, biking and running until I cannot do so anymore.

What type of training do you do?
Given that I run only 3x times a week, I do not rack up many kms on a weekly basis. Distance covered increases as I prepare for each Ironman. Currently, a sample week might include an easy 30 min run on Monday, a 60-70 min interval run on Wed, a 20-30min transition run after my 2 bike rides, and a long run (2+ hrs on Sunday, typically right after a swim). I run anytime of the day but tend to run from late mornings to early evenings, rarely early in the morning. I do not trail run; I have a tendency to trip and break bones. The klutz I was as a kid has not changed over time!!

What kind of food philosophy do you follow?
I eat mostly healthy foods. I do not drink alcohol and I have never smoked. These are personal choices totally unrelated to my training or racing. I have a love of sweets and desserts and do not plan on giving them up. 🙂 I was a vegetarian for many years but when I started doing ironman races at 57, I could not stay healthy enough to sustain that option. I eat anything and everything but rarely fried or greasy food, and more poultry and fish than beef or lamb. Before a race, I have a good breakfast 2-3 hrs earlier and then have an energy gel shortly before the start of the race. Black coffee and water are also staples of my diet.

I have two people who continue to inspire me to carry on: my daughter and my coach.

Do you have a running hero/ role model?
There are no runners in my family although my brother was a surfer from early adolescence until his death from pancreatic cancer at age 49. I have no running heroes or role models but I have two people who continue to inspire me to carry on: my daughter and my coach.

Most of my holidays take place as part of racing internationally so, yes, I run when I am on holiday!

How do you relax, when you are not running?
I am an avid reader, mostly high-quality fiction and biographies. I garden whenever I can and am re-landscaping my garden at the moments and expanding my vegetable and berry garden. I am a dedicated Sudoku fan and start my day with coffee, porridge with yoghurt and fruit, the newspaper and a Sudoku. I love experimenting with new recipes. I do not blog, do facebook, twitter, etc. simply because I have no time in my day to do so! Most of my holidays take place as part of racing internationally so, yes, I run when I am on holiday!

Have you had any running setbacks?
Yep, there has been some stuff that set me back a bit (broken leg during a run, 2nd degree burns on the way to a race in Australia, a concussion from a bike crash) but I just deal with what I can and get philosophical about the stuff I can not prevent or make go away. Broken legs mend, burns heal even when it meant spending the 3 weeks on my back prior to an Ironman race in Cairns, Australia. Somehow I managed to complete that race, win my age-group and qualify for the world championship in Hawaii that year.

Her [coach’s] mantra–“less is more” is so incredibly right-on; her “suck-it-up, buttercup” is equally effective.

Do you have a coach?
Yes, when I decided to move from Olympic distance to ironman racing (2002) I hired a coach because I was then in my mid-fifties and I did not want to be responsible for devising my own training program. I did not know how endurance racing would impact my aging body. Hiring Melissa Spooner (3x IM champion) was the best decision I ever made–and she continues to coach me today. As noted below, she tailors my workouts to my still-crazy lifestyle, and my inevitably aging body. She has gotten me through every race I have ever entered and with admirable outcomes. I bow to her brilliance but I also embrace her life philosophy. Her mantra–“less is more” is so incredibly right-on; her “suck-it-up, buttercup” is equally effective. When I first hired Mel, she lived in Victoria. Now that she has moved away (now lives in Vernon) we communicate primarily by email, occasionally by phone, she sees me when she visits Victoria, and she sometimes comes to my races. After 14 yrs, she knows me well enough– sometimes better than I know myself.

What is your career/job?
When I started triathlon in my early 50s, I was working 80hrs a week as a university professor. My daughter was on her own by then and my family was just me. Still I do not know how I managed to train for triathlons. Once I starting doing ironman races, I hired a coach and just did what she told me to do. She was phenomenal in being able to build my training program around my crazy work schedule. With her guidance, I have completed 21 ironman races. She is also the one who encouraged me to do the Island Race Series. I resisted at first–until I discovered that they feed you at these races!!! Now I am hooked on them–I can run and eat– two of my favourite activities.

Do you listen to music when you run?
During training I often run with music–and love doing so but can run without music just as well. I have lots of favourite music but my playlist is not familiar to most people–I am a child of the 60s and folk music, world music, Adele, and a real mix of music from my daughter’s era make up my playlist.

Do you have anything else to add that you were not asked?
Do what you love, love what you do, embrace challenges as new goals to meet, understand the “why” for what you do.

*Unfortunately Valerie will not be competing in the Ironman race in southern Brazil this weekend! A month ago she was hit while on a training ride by a distracted cyclist who suddenly turned left right in front of her. Leaving her no time to stop to avoid a collision, the impact catapulted her out of her clip-in bike pedals, over her handlebars, and over her bike. She sustained a concussion that has not resolved, however, she still travelled to this destination and is enjoying herself despite not completing. Curse you distracted cyclists and drivers! I wish you a full and healthy recovery, Valerie.

I will be watching for Valerie in next year’s Island series and perhaps in other local races throughout the rest of the year. One last thought that Valerie left me with was that she loves the challenge of the endurance distance, which she says has been, on so many levels, a metaphor for her life. And the joy she has the privilege to experience is so life-affirming! A lovely note to end on and it should be so for everyone!

Posted in Cycling, Ironman, Life lessons, Runner Interview, Running, Swimming, Triathlon Tagged with: , , ,