Special Idiot

• First things first. Warrior Dash = 3.22 miles of muddy greatness! I recommend anyone to do the Warrior Dash or any type of obstacle race of such. Don't let the 3.22 miles intimidate you if you don't run. You are preoccupied by everything else to realize the distance. How often do you get to run through water, climb cargo nets, crawl through mud under barbwire, and jump over fire?! Only downfall, they ran out of Warrior Helmets... I mean, really?! Receiving it in the mail isn't the same. Just saying.

• According to the ACSM (American College of Sports Medicine) American Fitness Index Atlanta ranks as the 15th most fit city. Just another reason why I love Atlanta! There are some good looking people in Atlanta! I mean, I'm not implying I'm one of them or anything ;-)! Georgia overall is ranked high in relation to obesity, but Atlanta alone is a very in shape-fitness-crazy city. When you go on a morning run at around 5:30AM and you see other runners getting their miles in, you know you live in a fit city. Now as a state, lets get fit!

• June 2, 2010 is National Running Day! This is the perfect opportunity for those people who want to start being active and need that push to get out there and do it. You don't have to run, you can simply walk, swim, jog, bike, or anything that makes you move. Get out there and do something. Mark it on your calendar to get some exercise in before, during lunch, or after work. Go with a friend, family member, or a coworker. Also, some cities around the nation hold events just for this occasion. Do it for yourself. Just think, this is the first step to your healthy life!

• Okay, so I am one of those people who likes to see how far I can push my body. How much pain can I inflict on my body through exercise before "hitting the wall"? I've completed a 5k, a 10k, then a half, and finally a marathon. I told myself that the marathon was the furthest I would go. Well, the past month or so I have been contemplating doing a 50 mile Ultra Marathon. Yea, I said 50 miles. Who runs 50 miles for fun? I am about 50% committed right now. If, when, I fully commit I believe I will sign up to complete it next year in Atlanta. I sit here and think to myself "I got this in the bag, just a year of training and I know I can do it." Then I go for a run and I think to myself "What the fuck (sorry, but it's my thought during the 90 degree Atl heat with high humidity around mile 4) am I thinking, 50 miles?!" Then I finish my run, come inside, take a shower, and begin to think. Training for something is never easy. While training for the marathon I thought the same thing. I thought 26.2 miles was impossible and had a hard time training. However, I did it. Training for a distance that you have never completed is scary. You don't know what it will feel like until you do it. The human body is astonishing. It's able to adapt to further distances, or increase in strength, over time with proper training and nutrition. The problem to completing isn't going to be the physical aspect (it will be tortuous, no doubt), but it's going to be the mental battle. After mile 26 I will have complete a marathon and have 1 more marathon to go before being complete with the race. Talk about mind torture. I have no good logical reason for wanting to do this, but simply just to see how far I can push myself. I'm not doing it to raise money for a cause, or for some deep emotional reason, but just the plain fact to see how much pain I can inflict. I'm sick, but isn't every endurance runner? I say now that 50 miles is my cap. No way will I ever be a person who completes a 100 mile ultramarathon. Just wait until I complete 50, I may have a sick and twisted desire to double it and do the 100... I am open to any suggestions, or even a partner to train with. Ross already denied. Furtherest he will go with me is marathon distance. :-). I think it's going to be hard to find a 50 miler running buddy... After doing some research on ultra running I came across this quote by Alan Cabelly: "Any idiot can run a marathon, it takes a special idiot to run an ultramarathon" I want to be a special idiot. It's going to be a long journey, and I will definitely keep you updated.

Training Exercise: Triceps Extensions. I know I am guilty to neglecting my triceps when working out. Being a female I should be all about it since women are known to have saggy arms. That was harsh, I apologize. Let me rephrase: Women typically hold fat in the triceps area and spend less time working out the weak muscle. You need a balance between all muscle groups. You can't only work out your biceps, you need to work your triceps to have a well balance arm and decrease the risk of injury such as muscle strains or shoulder dislocations.

Training Tip: Wear sunscreen if you are going to be out in the sun for a long run for more than 20-30 minutes. I am guilty for not taking my own advice and have a runner's tan to prove it. After the Warrior Dash I noticed how bad of a sports bra tan I have in the back. I say wear sunscreen because I also have a hideous sunburn mark around the straps of my sports bra. I would say it stings a little when changing clothes. You think I have learned my lesson, but no. Don't be stubborned like me, please. Protect your skin from not only the UV rays but also the pain that will just linger along due to the irritation you will inflict on it.

Training Songs: I found my Nelly Furtado CD from years ago and added some to my playlist for old time sake. Enjoy!

1. Man Eater- Nelly Furtado

2. No Hay Igual- Nelly Futado

3. All I Do Is Win- Dj Khaled ft. Ludacris, Rick Ross, Snoop Dogg, & T-Pain

4. Woohoo- Christina Aguilera ft. Nicki Minaj

5. OMG- Usher ft. Will-I-Am

Upcoming Races:

The upcoming races are on the side of my blog via dailymile. I'm going to try to tweak it to have the next race show on the countdown and not the already completed. Anywho.

Next race: Peachtree Road Race on July 4, 2010!

Happy Running,
Jayme Bergeron, BS

ACSM Certified Health Fitness Specialist

(Yea, this will happen for awhile :-) I'm a dork, I know it!)

BS Runner

Well, I have been MIA for a few weeks and honestly haven't done much research on running. I promise that will change now that I have finally GRADUATED and will have more time to invest in my dorkiness of running and research on running. For now I will provide you with my running lagniappe thoughts for the past few weeks!

Running Lagniappe (a little something extra):

• What is your favorite time to run and why? I love early morning runs. By early morning I mean 5:30/ 6ish. It's refreshing to wake up before most people, knock out 4-6 miles, and run as the sun comes up. Well, mostly because it is 10-20 degrees cooler than the afternoon and less cars to dodge. BUT I still love it.
• What is your preferred distance of running? Short, middle, or long? My favorite is middle distance because it allows you to get a good 4-8 miles in, less time set aside for running, and you can run harder and faster. Don't get me wrong, I love long distance for many reasons. But middle distance running helps you prepare for the longer distances and aids in running those long runs faster. It's easier to increase your pace during middle distance and still have the feel of a "longer" run.
• Sweat are contacts worse enemy. As it's getting hotter in Atlanta, more sweat falls into my eyes! Sunglasses help, but my sweat somehow finds a way to still creep into my eyes. If you see some woman at 5:30 am running kind of "drunk" around Buckhead, it's just me without my contacts in. Don't worry. I just don't want burning eyes.
• Why do some people run in cargo shorts and long sleeves in 80 degree weather?! Ok, i'll forgive you because at least you're being active, but run in a straight line! Share the side walk.
• Don't honk your horn at runners. You don't know me, I don't want to talk to you, and now my heart rate has increased 20 bpm above my heart rate max. Thanks. Much appreciated.
• It's hot and sticky in Atlanta. Band aids don't stick. Maybe it's time to suck it up and buy "Bodyglide".
• My runner's tan is back. Well, it never went away. Too bad there isn't a clear sports bra that just covers the privates. Yea, I said privates.
• No I didn't paint my toenail. Bruised toenails and bloody heals = typical runner's feet. Very attractive in my summer flip flops.
• June 2 is National Running Day! Go for a run or even a walk! Just be active!

Training Songs of the Week: I used to not like John Mayer, but his new CD has grown on me. Enjoy!

1. Who Says- John Mayer

2. Prefectly Lonely- John Mayer

3. Airplanes- B.o.B. ft. Hayley Williams & Eminem

4. Life, Love, & Laughter- Donavon Frankenreiter

5. Sledgehammer- DMB

Upcoming Races:

Thanks to Jesse I use dailymile in addition to my Nike+. It's like Facebook for exercising! Join. Join. Join. It's fun and addicting! ... Ok, so my point is now my upcoming events are added on the side of my blog per dailymile! :-)

Happy Running,

Jayme Bergeron, BS

ACSM Certified Health Fitness Specialist

(I couldn't resist!)

I'm Nuts About You, Food!

I have come to realize that not only am I an exercise dork, but i'm developing into a nutrition dork. Well, it makes sense. Exercise is to nutrition as a pea is to a pod. You can have an awesome workout, but if you don't compensate it with good nutrition it's all a waste. After running 10 miles and then having a Big Mac with a large fry and a Diet Coke defeats the purpose of the exercise. We all know that. So what is a good post run/exercise meal? Depending on the intensity/ duration meals can be tweaked. Running a marathon compared to an intense strength training exercise, energy needs will be a little different. However, in general you want a combination of good carbohydrates, protein, and a little fat (the good type of fat, not the Big Mac fat). The goal is to refuel your energy back to "normal" and not stay in the deficit you created with the workout. Staying in an energy deficit increases an insulin response resulting in slowing your metabolic rate (metabolism), using energy from your muscles to fuel your brain causing muscle loss, and an increase in fat can result from the deficit. Basically, you have to eat to lose weight and stay fit.

Examples of Good Carbohydrates:

1. Brown Rice

2. Beans

3. Whole Wheat Bread

4. Whole Wheat Pasta Noodles

5. Variety of Fruits

Examples of Good Protein:

1. Turkey Meat

2. Greek Yogurt

3. Fish

4. Grains

5. Beans/ Soybeans/ Peas/ Lentils

Examples of Good Fats:

1. Avocados

2. Varieties of Nuts

3. Omega 3/6 (Fish Oil)

4. Pumpkin Seeds

5. Salmon

Remember using anything in excessive amounts doesn't mean it is better. Just because something is good doesn't mean more must be better for you. You can gain weight just as easily off abusing healthier foods. Our bodies are energy first systems. It will take what it needs to compensate for the deficit and then use the nutrients for its purpose. Example: Protein plays a role in muscle repair. If you consume more protein than carbohydrates after a workout your body will use the protein for energy before using it to rebuild muscle. You will want a little more carbohydrates so you body using the carbohydrates first for energy and then use the protein to rebuild muscle. Also, remember skipping meals keeps your body in an energy deficit. Conclusion: Smart consumption is key.

Training Exercise: I love ab exercises, especially since Summer is approaching! I'll say it again, having a good core is key to avoiding problems such as back and hamstring injuries.

Examples of Core Exercises:

1. Planks- Front planks, side planks, side planks while lifting arm and/or leg up in the air, side planks with weight, planks on the stability ball, or plank on the stability ball and lift on foot off the ground.

2. Limited Rotations

3. Stability Ball Rollouts/ Circles

4. Figure 8's with a Kettlebell

5. Kettlebell Swings

Here is a good article explaining why crunches aren't ideal for core exercise. Basically, the repetitive grind of the crunch harms our spines: The Man Who Wants To Kill Crunches.

Training Tip: When a storm is brewing the humidity rises! Yea, my morning 10 miler consisted of an overcast sky, high humidity, and skin abrasions. My tip: With high humidity comes skin abrasions from clothes rubbing on your skin or skin on skin, so use lube. That sounds dirty, hehe. ;)

Training Songs: I'm about to graduate college and it made me think: What songs were popular when I graduated high school? It seems like such a long time ago, I'm getting old. Here are some of the top 100 from 2005. Enjoy!

1. Over and Over- Nelly ft. Tim McGraw

2. Drop It Like It's Hot- Snoop Dogg

3. Sugar- Trick Daddy ft. Ludacris and Cee-Lo

4. Laffy Taffy- D4L

5. Disco Inferno- Nelly

6. Wait (The Whisper Song)- Ying Yang Twins

7. Stay Fly- Three 6 Mafia

8. Soldier- Destiny's Child

9. Get Right- Jennifer Lopez

10. My Humps- The Black Eyed Peas

Upcoming Events:

Countdown to the Northeast Warrior Dash:

21/ 22 Days (May 22, 2010 and May 23, 2010)

Countdown to the AJC Peachtree Road Race:

64 Days (July 4, 2010)

Happy Running,
Jayme

"Do It For The Babies!"

All runners/athletes want to increase their speed. The faster you go the better your performance will be. Well, there are numerous ways to increase your speed such as hills, mile repeats, interval running, or even strength training. Well, I have a new theory: running during rush hour. When running during rush hour there are cars everywhere, right? They are all trying to turn onto the main road or turning onto the side roads. Crossing crosswalks can be very awkward for runners mostly because motorist make it that way. Although, you have the walk symbol the driver wants to try to squeeze into the tiniest opening so he doesn't have to sit at the red light any more. Well, he decides to pull out into traffic as you are crossing and he then does the stop-go jerk with his car because he is now flustered. So, to save your life you speed up to get to the other side. Example number two is while running with that traffic you will pass the same car a couple of times as he gets stuck at red lights and you keep going then he catches back up with a green light. Okay, so I hate running next to cars that are gliding at the same speed as I am. It is very awkward for everyone around. Like, should I look over and say hey or give a high five? I mean, there is no need to ride right next to me. I get this urge to speed up and pretend like it never happened. To conclude my theory of running in traffic, just speed up. Speeding up while running in traffic helps to save your life from road rage motorist as well as save the awkwardness for everyone while some motorist feel the need to glide at the same speed you are running. I guess you could say it's a form of intervals. Traffic intervals. Each time you approach a crosswalk speed up for about 20 seconds and then slow down back to your normal pace. You can also do intervals between traffic lights, as long as they are close. Sprint in between every other traffic light. This way you won't be stuck running next to the "gliders." It's interval running with a twist. Needless to say, it will help increase your speed. Increasing speed increases performance. Now go play in traffic. :)

As many know, Earth Day is April 22, 2010. So in honor of the day there has been many earth friendly events around Atlanta this weekend. Today was the Inaugural Dow Live Earth Run For Water. The race consisted of running 3.7 miles around downtown to mimic the distance women and children walk daily to obtain water. The global event took place in more than 40 cities worldwide. One of the two signs I saw on the route was "Do It For The Babies!" Congrats to everyone who participated in the race. Atlanta did it big with hosting Rob Thomas as the post race performance. Awe, you best know we had front row. It made running for water more enjoyable. Remember, Earth Day is Thursday, but everyone should be earth friendly every day!

Training Exercise: Abs. Avoiding "bending" or "crunching" type movements for ab work will help decrease related back injuries. Keeping the abdominal muscles stationary will contract and "work" the muscles while there is no pressure on your back.

Progression of Ab work:

• Plank on the ground. Hold the plank position while you are on your knees and elbows. If there is pain in your lower back just lift your butt up a tad.
• Side plank.
• Side plank with a leg/ arm up in the air.
• Side plank with a leg/ arm up in the air while holding a weight. Don't try to weigh yourself down. The weight is to add more tension to the hold.
• Plank on the stability ball. The movement will be like doing a plank on the ground, but your elbows will be on the stability ball. Don't rest your chest on the ball.
• Plank on the stability ball with roll outs. You will do the same thing, but roll the ball out and back in with your elbows.
• Pike ups. Pike ups are done on the ground starting in push up position. Have something under your feet that will allow you to slide on the surface. You will keep your legs straight and slide them in as close to your chest as you can. The end position will look similar to a jack knife, but reversed.
• Pike ups on the stability ball. This is more of an advance movement. You will have the tops of your feet on top of the ball instead of the ground. You will then do the same movement as a regular pike up, but now you have to stabilize the ball.

Hold planks for 30-45 seconds for 3 sets. Roll outs or pike ups can be done for a count of 20-30 for 3-5 sets. Remember, you can always tweak the reps/sets to what fits you best.

Training Tip: Have fun! Remember to have fun with your exercises and runs! Once it starts to feel like a chore you are more likely to feel burnt out and tired of exercising. Mix up your runs with changing the distance you run, the route you run, or even change up your workouts. Add a different type of exercise to your workout, go for a swim, or a bike ride instead of a run. Have variety and keep it fun!

Training Songs: In honor of Rob Thomas's performance in Atlanta this morning I have included part of his set list! Enjoy! :)

1. Someday

2. Her Diamonds

3. 3 A.M.

4. This Is How A Heart Breaks

5. Getting Late

Upcoming Events:

Countdown to the Atlanta Live DOW Run For Water:

0 Days (April 18, 2010)

Countdown to the Northeast Warrior Dash:

34/ 35 Days (May 22, 2010 and May 23, 2010)

Countdown to the AJC Peachtree Road Race:

July 4, 2010

Happy Running,

Jayme

Yellow Is Not My Color

It's Spring time in Georgia when everything starts to turn yellow. It's the worst month of the entire year. The flowers are blooming, the temperature is perfect for running, but the pollen counts are outrageous. Running during pollen season can be dreadful, or harmful, for people with allergies. The pollutants can take a toll on your body causing you to feel run down and resulting in a negative athletic performance. I have listed a few tips to help you enjoy your run even during this pollen season.

• Try getting your run in during the early morning. Avoid afternoon runs as much as possible since that's when the pollen count is the highest.
• Remember during your run you are breathing in the pollen, running in an area with less trees/grass will assist in avoiding the pollen.
• Focus on your breathing pattern. For people who have allergies to pollen your airway will be compromised.
• Keep your body full of fluids to help avoid your airways from drying out.
• Try chewing gum to keep your mouth moist.
• Wash off all exposed body parts after your run. The pollen can irritate causing damage.
• Remember, pollen season will be over soon!

Training Exercise(s): Hills and mile repeats! Ah, it's like nails on a chalk board, but both are needed to improve performance. Hills aid in gaining strength in your legs. Mile repeats help to increase endurance and speed. When you put the two training concepts together you have magic. Hills and mile repeats will help strengthen your muscles, increase your endurance, increase your speed, and make you a better runner overall. Try doing hills 1-2 days a week, mile repeats 1-2 days per week, and long(er) runs 3-4 days per week. Just remember to have at least 1 day of hills and 1 day of mile repeats. Try fitting them into your running schedule where it fits best for you.

Training Tip(s): Spring time entails a lot of races. Try to do distances that you haven't done before or haven't done in a long time. If you are more of a long distances runner try doing some 5k, 6k, or even 10ks during the Spring time. Not only will it add variety to your running, but it will also help you get stronger. Training for a shorter distances allows you to increase your pace; therefore, making you faster and stronger. Have fun!

Training Song(s): Since it is almost Earth Day the following songs are only appropriate. Instead of Earth Day lets make it Earth Week; yep, i'm part tree-hugger! Enjoy! :)

1. Back To The Earth- Rusted Root

2. Cat Turned Blue- Rusted Root

3. Two Of Us- Matt Costa ft. Jack Johnson

4. Too Much- Dave Matthews Band

5. Sexting- Ludacris (This one is just for fun!)

Upcoming Events:

Countdown to the Atlanta Live DOW Run For Water:

6 Days (April 18, 2010)

Countdown to the AJC Peachtree Road Race:

July 4, 2010

Happy Running,

Jayme

*I promise I will soon be back to blogging like normal! Sorry for the lapse and short blogs lately.

4:13:19

I ran a marathon? 26.2 miles? Me, really? I sure did, and it was the hardest thing I have ever done in my 23 years of life. Call me crazy, but I'm ready for the next one. People always ask "why" I want to run a marathon. Responding with "I love to run" seems to add to my insanity. I find pleasure out of pushing my body beyond what I know it is capable of doing. Completing a marathon, or even a half marathon, provides a sense of accomplishment that is indescribable. If you train properly, have an overwhelming sense of dedication, and a high threshold for pain I recommend training for a marathon. You won't be disappointed. Just remember it does require A LOT of time and effort.

A Few Memories from ING Marathon- March 21, 2010

Marathon-ing Tips

• Dedicate enough time to complete 20-40 miles a week of running.
• Trim your toenails to help minimize bruising or breaking of your nails.
• Remember the first 3 miles are always tough due to your body adapting to the increase in heart rate, blood pressure, stroke volume, and more dorky physiological things. Just take my word.
• Don't over dress. 26.2 miles is a long way. You're going to warm up. Wear enough clothes so that when you are at rest you feel a little chilly, but not too warm. If it's summer time, I recommend wearing the least amount of clothing possible to help your body heat escape and aid in cooling.
• Hydrate yourself. After about 45 minutes of running, water shouldn't be your first choice. Drink a sports drink to help refuel your muscles. It is good to drink water, but remember to incorporate a sports drink. This will help avoid/delay muscle cramps. When running a marathon, I recommended after mile 10 to get you a sip of some sort of sports drink at each hydration station. Remember, to not over do it. Don't consume too much of a drink so that you feel the liquid bouncing as you run.
• Hills are everyone's worst enemy. That's all I have to say on that.
• The last 6 miles really are the hardest. You just ran 20 miles, now finish strong with one last 10k. At this point in the race it is a mental thing. Stay positive and keep truckin' on.
• For a marathon there will be spots of little to no cheering support. Don't let it get to you. You need the support at those moments, but try focusing on something different. Admire the scenery, sing to your music, or find something to count and make a game out of it. Just keep your mind active.
• Have fun! Enjoy the run and stay positive. You're running a marathon for god's sake! :)
• Refuel once you cross the finish line. After you receive your medal and show it off, of course. All your energy sources will be depleted at the end of the race so start consuming carbohydrates and proteins to re-energize your muscles. Consumption should take place no longer than 30-40 minutes after you stop running.
• As much as you don't want to keep walking. Walking will help keep your blood from pooling and aid in redistributing the blood back to normal. Just walk it out, even if you do look crippled.

Marathon-ing Tip/ Exercise of the Week: Rest, roll, and stretch. Let your muscles rest after running 26.2 miles. This may be for a week, two, or even three. It all depends on how hard and long you ran. Your muscles just went through a lot of wear and tear, let them rest and rebuild. Roll your muscles on a foam roller or get a massage. This will help keep blood from pooling and work out an knots. You want to keep your muscles loose to help blood flow through out your sore muscles. WARNING: It's going to hurt, but it's worth it. Stretch after the marathon. Your muscles are going to be tight, maybe tighter than they ever have been. Start slow and work your way down creating a more intense stretch. You want to keep your muscles loose not only to help with blood flow, but always to aid in every day tasks. These three techniques will aid in a speedy recovery so you won't miss out on too much exercise. However, don't push yourself to start running too soon. Let your muscles rest. It's for the best. :)

Marathon-ing Songs of the Week: My marathon playlist consisted of a wide variety of music. I think it's important to incorporate different genres for long runs to avoid getting bored. Enjoy!

1. 1901- Phoenix

2. Skinny Little Bitch- Hole

3. Lay Me Down- Dirty Heads ft. Rome

4. Welcome To The World- Kevin Rudolf

5. My Drink n' My 2 Step- Cassidy

6. Strange- Reba McEntire

7. Give Me The Meltdown- Rob Thomas

8. Can You Tell- Ra Ra Riot

9. Lose Control- Missy Elliot ft. Ciara and Fatman Scoop

10. Dancing Nancies- DMB

Upcoming Events:

Countdown to the Atlanta Live DOW Run For Water:

20 Days (April 18, 2010)

Countdown to the AJC Peachtree Road Race:

July 4, 2010

Happy Running,
Jayme

It's MarathonING Time In ATL!

After 4 months of training it's finally time! The Georgia ING Marathon is finally here! Only 1 more day to taper and then it's time to run a torturous 26.2 miles. Ahh! It's starting to set in that we'll be running 26.2 miles, roughly 4 hours of straight running. We got this! :) No matter what I am so proud of us for training our butts off and believing we can do it! I really don't think I could have done this without Ross. I'm proud of everyone else running the half or full! I'm super excited for Megan to run her first half! :) After your first race, especially a half, an amazing sense of accomplishment overwhelms you with pure satisfaction. Be proud, no matter what. The degree of self discipline to train for such an event is an accomplishment in itself. Race day is time to show off all your hard work and remember to have fun!

The few days leading up to a race are bittersweet. The fact all the training is over and it's time to put it to the test is the sweet part. The sense of nervousness and anxiousness feels bitter. However, I believe it's more sweet than bitter. It's exciting to test yourself past your normal limits. It's amazing to me how much your body can endure. Anyway. In celebration of tapering, I'm digesting my carb packed dinner while my feet are propped up on the coffee table to rest my little legs, thinking about what outfit I will look cutest in on Sunday, and composing a badass playlist. You know, I do need like 4+ hours worth of music... A sample of my playlist (that I still need to think of a witty name for):

• Pain- Jimmy Eat World
• Badfish- Sublime
• Dr. John- Mika
• Can You Tell- Ra Ra Riot
• Teeth- Lady GaGa
• Pretty Girls- Wale ft. Gucci Mane
• Nothing On You- B.o.B ft. Bruno Mars
• Meet Me Half Way- Black Eyed Peas

SUNDAY SUNDAY SUNDAY! I'm excited and nervous! Again, crub crewers be prepared because I'm going to cry afterwards. Maybe have a tissue ready for me ;) Pictures and stories are to follow soon after. Good luck to all halfers/marathoners! Thank You in advance to all the crub crewers who are coming out to support us and everyone else! It's much appreciated, believe me.

Upcoming Events:

Countdown to the Atlanta ING Marathon:

1 Day (March 21, 2010).

Countdown to the Atlanta Live DOW Run For Water:

29 Days (April 18, 2010)

Happy Running,

Jayme