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Recovery / Running in Spain

July 30, 2013 by Helen Leave a Comment

We arrived in Soria, Spain, two days ago. This is the hometown of my mother-in-law, where we spend a couple of weeks each summer. The small but dense city was built above the River Duero and grew up around a bustling wool industry. You can still see flocks of sheep on the outskirts of town, but domestic tourism is now the primary economic focus.

I love running here because you can very quickly get out of the urban center and into unpopulated spaces. Running is also the best way that I know to connect with an area – whether exploring a new place or catching up with a familiar locale.

Normally I would get out for a run the first morning, but my immune system has been worn down due to weeks of playing and running hard. It has rewarded (warned?) me with a huge cold sore and a celiac rash. A few long nights of sleep and siestas two days in a row have definitely been warranted.

We slept late again this morning, but I rallied for a short run after we all enjoyed a big, porky breakfast buffet. I left Javier and the kids at the park with 200 water balloons. He asked where I was headed.

“Down to the river,” I replied. I had no agenda beyond that. I left the park and found myself headed up the hill to El Castillo, the remains of an old fortress. I prefer to go up over the hill and back down to the river. I like the scenery and passing by remnants of the old city wall (la muralla).

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I can’t believe how sluggish I feel, but it’s so good to be here, that I don’t care. I head up the river on a path that was brand new last year – it leads to a pedestrian bridge and you can loop back on the other side.

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Next I’m on a road that takes me right through an old monastery. The road ends at a church (Ermita de San Saturio) built into the rocky hillside. Just before the church, I slip down a hidden staircase to another pedestrian bridge. I don’t need to think about it – my legs know the way.

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Another new-ish (8 years old?) walkway takes me back along the river. There are large white concrete tiles along with decorative yellow and black bricks. My feet go immediately to the black brick path – I know from experience that they are the softest of the three surfaces.

This path goes under a defunct railroad and back up the hill to town. I remember when Javier first brought me here – before the path was constructed – the “trail” was a big ditch that ended at a de-facto dump. I’m already thinking about coming back here for hill repeats on Thursday, and later a long run along the river to the next town and looping back on the sheep trail (La Cañada Real).

For now, I return to the park to find my happy kids soaking wet, and I get a water balloon to pop on my shirt. Yes, it’s good to recover and even better to reconnect with my other hometown.

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Tahoe Rim Trail (TRT) taper count-down

July 3, 2013 by Helen 3 Comments

The Tahoe Rim Trail (TRT) 50-mile race is less than three weeks away, and after a long, hot weekend, I managed to log one final long run. I’m ready to taper. I entertained myself along the way be keeping a diary of the day. If you’ve ever wondered what it’s like to spend 8 hours on the trail by yourself, then read on…

Unusually hazy day above Lake Tahoe and Marlette Lake (view from Snow Valley Peak)
Unusually hazy day above Lake Tahoe and Marlette Lake (view from Snow Valley Peak)

Monday, July 1

5 pm: Preparing my pack and deciding on the route. I finally decide to run on the TRT course (the entire 50k course, actually). You can’t get more race-specific training than running on the actual course. I am worried about what I call “course fatigue” – that I will be tired of the course by the time race day arrives. Nonetheless, the fact that there is fresh well water deep in the backcountry helps me decide to go for it.

8 pm: I fall asleep on the sofa. Eventually I get up, brush my teeth, and make it to bed.

Tuesday, July 2

4:10 am: iPhone alarm sounds. I get up and make my morning green tea, have a banana-almond butter smoothie, and load up my gear. I leave the house within an hour.

6:18 am: Leaving from the Spooner Lake Park trailhead. I had paid the park entrance instead of using the free TRT parking because this is where the race starts and finishes. At the end of the day, I decided to buy a Nevada State Parks annual pass – it was $100 and they kindly refunded me the $10 park fee I had paid earlier.

7:33 am: I’m headed up the road from Marlette Lake. The wildflowers are going off! I’m surprised by a large buck bounding across the trail – so happy it isn’t a bear.

8:01 am: I arrive at the well at Marlette Peak Campground and see the first humans on the trail. A pair of backpackers had camped overnight and were refilling water before moving on for the day.

8:45 am: I encounter a pair of cyclists. Mountain bikes are allowed on this section of the TRT on even days of the month. It’s comforting to see other people on the trail. There are usually so many runners out training this time of year, but not so much mid-week, I guess. In fact, I didn’t see another runner all day.

9:01 am: Another pair of cyclists pass coming toward me on a flat section. I move off the trail, but they don’t bother to say hello or thank me for yielding my right-of-way. Annoyed.

Annoyance quickly fades as I enjoy a long section of cruising downhill switchbacks. It occurs to me that this is the least technical trail I’ve ran in weeks. My good friend & training partner, Betsy, is preparing for the Hardrock 100 – so everything we have run on lately is steep and tricky. I enjoy a relaxed pace down the hill. I step aside for a cyclist and he gives me a big smile and “thank you.”

9:15 am: Arrived at Tunnel Creek Road. From here the course descends to the infamous “Red House Loop.” It is lonely and deep in the back country, but the scenery is more lovely than I recall and the wildflowers are in full show. I realize that the flowers will be long done by race day.

9:45 am: I reach the creek crossing which is the physical low point of the course. I use my hat as a scoop to douse myself with the cold water.

The Red House
The Red House

10:11 am: I pass the actual Red House and then head up to the Red House Flume trail. Once on the flume, it is so flat that it’s difficult to tell if you are going up or down.

10:33 am: I cross paths with a lone cyclist. Still happy to not have any bear encounters by myself this deep in the woods. I cross a trickle of a stream and consider that it will probably be bone dry by race day. The Red House Flume dumps back to the steep road and I make the climb back up to Tunnel Creek Road. The steep climb doesn’t feel too bad, thanks no doubt to all the steep training I’ve been doing.

11 am: Back at Tunnel Creek Road. It looks like a mountain bike convention. I sit down for a minute and cram half of a fruit & nut bar into my mouth like I’m a famished maniac. I left at the same time as three cyclists.

11:07 am: I pass said cyclists – they are pulled over with a mechanical problem. I offer them duct tape or lip balm (smiling). I tease them that my shoes never have mechanical problems (although this is not entirely true). Then I run/walk up the switchbacks.

11:46 am: The cyclists finally catch up and pass me. They are headed to get water from the well, so we say good-bye until then.

12:09 pm: I reach the watering hole (i.e. well). There is one hiker there and I see the cyclists on their way out. They are the last people I will see for over 2 hours. I refill my pack and bottle and then literally shower in the cold well water.

It’s a slow, gradual climb to the top of Snow Valley Peak, and it’s hot; really hot. I think about the reasons to at least attempt to run (i.e. shuffle) rather than walk: 1.) Because I will get done faster; 2.) Because my hands won’t swell as much; and 3.) Because Betsy would. I shuffle as much as I can muster.

1:05 pm: Nearing Snow Valley Peak. It’s still hot, but I enjoy a pleasant breeze at the top. The day has been very hazy, and I’m not sure if it’s smoke from a far-away wildfire or just humidity from the building heat. I’m tired and don’t have much left for the long downhill back to Spooner Lake.

It’s like descending into an oven. All I can think about is going home, grabbing the kids, and jumping in Donner Lake. (FYI, Spooner is stagnant, slimy, and has leeches. It is not a swimming hole!)

2:13 pm: I see a doe in the forest and at that moment the clouds finally take hold and cool everything down. Thoughts of jumping in the lake fade. I realize that some tunes would have been a big mental boost during this last section.

2:30 pm: I see a family of four at the shore of Spooner Lake. Two little boys are cooling down in the slimy water, and I think it’s a shame that they aren’t in the crystal blue waters of Tahoe just a couple miles away. I walk for a bit, then run most the way to the location of the TRT race finish.

2:45 pm: I stop my GPS watch and head for the car. The air temperature has finally cooled, but I open the car doors and an oppressive blast of heat reminds me how hot the day has been.

2:51 pm: I pull a bottled Starbucks mocha frappuccino from the cooler and change my clothes. It’s taper time!

 

Race Report – WIPRO San Francisco Marathon

June 16, 2013 by Helen 6 Comments

Reporting live from our fabulous date weekend at the San Francisco Marathon!

Highlights

Running the deck of the Golden Gate Bridge: One huge checkmark off my bucket list. No further explanation necessary! Starting and finishing at the Bay Bridge was also quite nice.

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Me at the start of the SF Marathon in front of the Bay Bridge

 

Sharing Javier’s first marathon experience: It was great to see him hit his stride and finish strong. Now I’m enjoying watching him hobble around already, and fondly remembering my own first marathon at CIM.

SF Marathon
Javier at the finish

 

Staying at the host hotel (Embarcadero Hyatt): I booked the room months ago and almost cancelled in favor of free housing elsewhere in the City. I’m so glad that we ended up staying here! What a luxury to stay just blocks from the start and finish of a loop course. There was no early morning bus ride and we got to sleep in until 4:15am. (I’m not being sarcastic here – it was really nice to have a “later” wake-up call.) We got upgraded to a bay view room for a nominal fee and it has really been the perfect date weekend!

Running a negative split: I finally had a moment to think about my goals for the day about 3 miles into the race (better late than never). The first couple of miles I was just thinking about how much I still really enjoy a good road marathon! I had been hoping to run in less than 4 hours, just to be sure that I still could. My primary goals, though, I decided, would be to run a negative split and to run relaxed with joy. I saw a great reminder sign later on that said, “Stay calm & run.” Everything worked out and I realized around mile 23 that I could run a marathon PR (Personal Record) if I picked it up the last 3 miles. And that’s how I ran an “accidental” PR (3:52) today by one minute.

Tracking and being tracked: Nine timing mats along the course provided great real-time results and estimated finish times. My parents enjoyed tracking us along the course using the free SFMarathon app. I also tracked Javier and other friends on the course after I finished.

Greeting friends at the finish: The tracking app made it easy to find friends crossing the finish line. I was also utterly flabbergasted that the famous Cathal (from my rough Bizz Johnson marathon last Fall) recognized me as I was jamming along at mile 26. We both seem to have recovered from our less-than-optimal performances at Bizz. It was also fabulous to see my training buddy, Kim, finish just 10 minutes behind me, for first place in her age group!

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The finisher medals are actually real coasters!

 

Enjoying fresh food from home: I fell behind on the food prep prior to our last family road trip, and really regretted it. So this time I spent Friday afternoon cooking and preparing food for us as well as the kids at home. Our pre-race dinner last night was a huge farm-fresh spinach salad with grilled chicken, followed by dark chocolate with peanut butter. This morning we fueled up with homemade tortilla de patata. The post-race spread at the event was fairly nice, as it included chocolate milk (my favorite recovery drink!). Later we enjoyed a gourmet picnic in the hotel room, including an Abacela Estate Tempranillo that I’ve been saving for just such a special occasion.

Less than lovely

Dealing with city traffic and parking: The race organizers have tried to minimize traffic hassles by providing shuttles to the expo and also heavily promoted the use of mass transit. Nonetheless, we did drive from Truckee and needed to deposit our car somewhere. Parking at the Hyatt is a whooping $64/night! Fortunately, Javier knew where to find off-site parking for $15 for the entire weekend. Just getting into the city, unloading the car, and finally arriving at the expo was an exhausting deal. I think mountain living has greatly diminished my ability to tolerate urban centers.

Paying $5.00 CASH for self-service coffee at the hotel: This was lame. As marathoners filed out of the elevators prior to the race, we were naturally looking for a quick hit of coffee. A full restaurant was open, and the host (somewhat rudely) informed us that we could find hot brew at the “grab-and-go” table. This self-service station had drip coffee for $2.50/cup, and only accepted cash (no room charges). Really, because we marathoners are walking around with wads of cash in out pockets? I actually had a $20 bill, but still find it one of those little things that great marathons and their host hotels shouldn’t screw up. Furthermore, much less expensive hotels across the country offer morning coffee for free. If not all the time, at least they could splurge for race morning.

Lots of highlights and not many complaints… it has been a great weekend and it’s not over yet! The weather is lovely and we are off to the Ferry Building to shake out our legs… OK, I guess there are some positives to city life!

Marathon Checklist

June 15, 2013 by Helen 4 Comments

I do love a good list! This marathon checklist is dedicated to my husband, Javier, who is running his first full marathon in San Francisco this weekend. This post contains three lists: what to pack for the marathon, a checklist for the night before the marathon, and a checklist for race morning.

Javier likes to use the term marathon to describe “any long or arduous task.” For example, upon returning from a particularly difficult work travel week, he might say: “Man, I’m exhausted… that was a marathon of meetings.” You can imagine how this could be fairly annoying to someone who actually runs marathons. I have informed that he is not entitled to use the word marathon in this fashion until he has, well, run a damn marathon!

Javier & me before the start of his first half marathon in Vernonia, Oregon.
Javier & me before the start of his first half marathon in Vernonia, Oregon (April 2012).

 

In less than 48 hours, I dare say he will be entitled to annoy me with abuse of the word marathon anytime he likes. Here’s to you, sweetie!

Packing List

  • Tea or coffee & mug
  • Any other special food you want
  • Sportlegs or pre-race supplement
  • Sleep aid and any medications you need
  • Lubricant (Body Glide, etc…)
  • Sunglasses
  • Sunscreen
  • Cap
  • Race clothes (preferably clean)
  • Warm-up clothes (to dispose of or leave in drop-bag)
  • Gloves & hat (for warm-up, if applicable)
  • Socks (preferably new)
  • Race shoes
  • Golden safety pins
  • Drop bag (plastic or otherwise – a small backpack can be nice)
  • Hydration system (pack, belt, bottle, etc…)
  • Fuel
  • Electrolytes
  • Phone
  • Snack-size plastic bag for ID, credit card & cash
  • Tunes & headphones
  • Post-race clothes
  • Post-race food & recovery items
  • 2XU compression tights
  • Traumeel
  • Foam roller (or other massage items)

Evening Checklist

  • Bib & chip – Write your name and emergency info on the back of your bib. Pin your bib to your race shirt. Use lucky golden safety pins if you have them! Secure timing chip to shoe if necessary.
  • Drop bag – warm and fresh clothes, special food or recovery fuel. This is especially important if you will be on a bus or otherwise have a commute back to your lodging.
  • Relax and/or get psyched by reviewing the race course and double-check your morning schedule.
  • Set alarm(s) – On your phone, on the hotel clock, and/or call for a wake-up call.
  • Take a sleep aid – only if this is something you have practiced and know how you will react.
  • By the way, you should have clipped your toe nails earlier in the week. It’s a shame if you didn’t, but try to avoid doing it the night before the race.

Morning Checklist

  • Eat breakfast / drink coffee or tea – whatever your personal plan calls for.
  • Apply sunscreen – obviously not applicable to SF Marathon!
  • Lubricate – use Body Glide or your lubricant of choice.
  • Sunglasses & cap – it’s easy to forget these items when leaving a hotel room in the dark.
  • GPS watch – and heart rate monitor, or any other such gadgets.
  • Extra clothes layer – this may be disposable clothes to leave at the start OR clothes you want to keep that you put in your drop-bag for safe keeping and pick-up after the race.
  • Prep pack:
    • Water
    • Electrolytes
    • Fuel
    • Phone – turn off or put it in a mode where it will not disturb you
    • Runner’s wallet – ID, credit card & cash
    • Tunes & headphones
  • Drop bag – you prepared this night before
  • Take Sportlegs or other pre-race supplement
Race clothes & drop bag ready the night before (yes, that's my drop bag)
Race clothes & drop bag ready the night before (yes, that’s my drop bag)

 

Race Report – Girls on the Run & Truckee Running Festival

June 13, 2013 by Helen 1 Comment

Hang out, run & have fun! Add a cool playground, picnic lunch and live music for the ideal family running day. The happy marriage between the Truckee Running Festival and the Girls on the Run (GOTR) 5k race produced just such a day last Saturday.

 

Kids having fun before the run
Kids having fun before the run

 

We have participated in both the former events over the years. (Read last year’s Girls on the Run 5k race report here.) Big Blue Adventure’s Truckee Running Festival brought the Waddle Ranch half marathon to the combined event, as well as much shorter races for the youngest runners.

This year was extra-special because our daughter, Clara, had her first opportunity to participate in the GOTR after-school program. The celebratory 5k run is the culmination of the program, with the girls being physically and emotionally prepared to complete the distance.

 

Javier at the half marathon start
Javier at the half marathon start

 

Clara selected me as her running buddy for race day. Daddy was already slated to run the half marathon, so I had to come up with a buddy for our little guy, Alex. Local ultrarunner JP was quick to volunteer. I registered everyone in advance for the best price, including a much-appreciated locals’ discount.

 

Getting ready to run!
Getting ready to run!

 

After face painting and hair decorations (and some sunscreen-in-the-eye drama with Alex), the 5k runners were ready to go. I was surprised that the 5k course headed east on the Legacy Trail and off onto the dirt, but it didn’t seem to phase the kids. The pavement section is better shaded, but the dirt road was in full sun. I kept Clara cool with water from my hand-held bottle.

She was certainly waning on our return, but I encouraged her to at least run from shade-to-shade. We were delighted when 5k winner Märta showed up to help run us in the last mile. Clara complained of a side stitch, and Märta gave her a secret remedy that worked like a charm (not sure if I’m allowed to disclose publicly!)

 

Märta with Clara as she approaches the finish
Märta with Clara as she approaches the finish

 

Clara finished running strong across the finish line and declared it her “best Girls on the Run yet!” Alex and JP were less than a minute behind us and also did great. JP posted this brief but precious report on the Truckee Running Club Facebook page:

Just finished pacing Alex, 6 1/2, in the Girls on the Run 5k. We held hands the whole way (his idea), he jumped, hopped, bounded over every bush or rock in his way. His pace was solid. At 3/4 mark he started picking out people he wanted to pass. Some we did, others slipped away. I was reminded again of the joys of running.

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JP & Alex before the 5k turn-around

 

The kids helped themselves to the post-race food, relaxed in the shade, and waited for Daddy to finish the half marathon. Later the kids raced again in “sprint” distance laps on the turf. Indeed, it was a joyful day of friendship and running!

 

Clara bringing it home in the sprint
Clara bringing it home in the sprint

 

Alex running like a kid!
Alex running (beautifully) like a kid!

 

Clara & Alex relaxing in the shade of the finish arch.
Clara & Alex relaxing in the shade of the finish arch.

 

 

Extreme Gratitude

June 9, 2013 by Helen Leave a Comment

WARNING: This post contains graphic running sentimentality of a personal nature. Please proceed to read at your own discretion.

Today topped off a triplet of spectacular days outdoors with friends and family… and, yes, a good deal of the time was spent running. I am flooded with gratitude for the opportunity to live in this mountain community and to share this life with so many wonderful souls (human and canine).

Friday: Union 76 to Tinker Knob (via Coldstream)

I still can’t get over the luxury of this one… drop your kids at school, leave your car to be serviced less than 1/4 mile away, and then hit the trail directly from there. I shared the day with some of my very favorite trail companions: Betsy and her two dogs, Buck & Daisy. We climbed some 3,000 feet up to the tippy-top of Tinker Knob. When I fell behind Betsy on the steeper ascents (seriously, she climbs like a mountain goat), Daisy the herder looked out for me.

It was a scorcher of a day, and a few snow patches up high helped keep us cool. Lots of creeks were running along the way, but we didn’t have a water purifier with us. Fortunately, the proprietor of The Lost Trail Lodge kindly invited us in to their gourmet off-the-grid kitchen and we refilled our hydration packs with delicious well water. We continued down the hill and finished the day with a dip in Donner Lake… then picked up the kids at school!

Betsy with Buck and Daisy at the top of Tinker Knob
Betsy with Buck and Daisy at the top of Tinker Knob

Saturday: Girls on the Run 5k / Truckee Running Festival

I spent Friday night preparing food and running gear for the whole family for a morning of relaxed fun at the Girls on the Run 5k, which is now combined with Big Blue Adventure’s Truckee Running Festival. We have enjoyed numerous Girls on the Run events over the years, as well as the inaugural Truckee Running Festival a couple of years ago. (Click here to read a Girls on the Run race report from last year.)

This year was extra-special because Clara was finally old enough to participate in the Girls on the Run after-school program. The 5k run is a culmination of the 12-week program to “unleash confidence through accomplishment while establishing a lifetime appreciation of health and fitness.”

It was a beautiful sunny day and the whole family ran in various capacities. Clara (8-years-old) and I ran the 5k as “running buddies,” while Alex (6-years-old) ran with his own awesome buddy. Daddy got to run the half marathon into Waddle Ranch. We relaxed, picniced, played on the playground, and enjoyed some shorter races designed for younger kids. It was a wonderful day visiting and playing with friends. Lots more to say and photos coming later this week!

Sunday: 8 hours on the Tahoe Rim Trail course

Today was one of the most spectacular over-the-top days on the trails! I loosely organized a group of runners to train on the Tahoe Rim Trail (TRT) endurance run course. We were about a dozen runners at the trailhead, but separated into smaller groups based on pace and distance. I ran with Tom, a friend from Orangevale (near Folsom, CA), and met a new friend, Amy, who lives “just down the road” in Incline Village, NV. Both are training for the TRT 100-mile race, while I recently upgraded to the 50-mile distance for the first time.

Spectacular view of Lake Tahoe from a little loop of the TRT. Marlette Lake is perched high above to the left.
Spectacular view of Lake Tahoe from a little loop off the Tahoe Rim Trail. Marlette Lake is perched high above to the left.

 

We made a great little team and enjoyed visiting at a relaxed pace. It was Tom’s first day at altitude this season, and he really did well considering that he sleeps pretty close to sea level. The heat wave we have been experiencing finally broke mid-day with thunder storms and a few sprinkles of rain – delightful!

The best part was that I felt amazing during the final descent from Snow Valley Peak – truly a first for me after several training run and races there over the past 2 years. After running the entire 6-mile descent (speed bumps and all), I felt that I still had gas in the tank, so I tacked on the 2.1-mile loop around Spooner Lake. Some days you just feel good!

Extreme Gratitude

I really just can’t express enough gratitude or joy for all those with whom I am lucky enough to share this life! Here is a small sampling of those souls that bring joy to my running and otherwise.

Javier: For everything. I mean, EVERYTHING. Each thing in this life that is important to me is possible only through his constant love and support.

Dad: For instilling in me a love of the outdoors, despite the fact that we grew up in the city.

Mom: For supporting me in all that I do in a non-judgmental way. And for caring enough to know that the distance of a marathon is 26.2 miles.

Clara & Alex: Our kids, who I am happy to view as people rather than projects. It is really a delight to spend time with them. They amaze me and inspire me on a daily basis.

My sisters, brothers & cousins, and their kids: For remaining some of my closest friends, despite the strain of distance. For being game to attend a Birthday Run instead of a “normal” party.

The Playgroup Moms: For providing enduring friendships even as our interests have drifted beyond hiking with kids on our backs.

Melissa: For inviting me to join her at the Bizz Johnson Half Marathon five years ago – my first foot race!

Claire: For inspiring me to run my first marathon. For coming out to cheer at the Vernonia Marathon last year. For a best-ever marathon experience at Big Sur this year.

Betsy: For friendship on the trail and beyond. For teaching me about ultrarunning, life, and heart stones. For sharing her Hardrock 100 experience with me this July!!!

Jen: For finding (and sharing) really great dark chocolate at 7-11. For great sports massage and helping me find solutions to my body’s little quirks.

Kim: For great trail company and always being game to share the long miles. I appreciate your perspective from the “next decade.”

Noah: For always bringing a smile to my face, whether it’s at the XC ski lodge or at the finish of a ski or foot race (where he is usually standing on a podium).

JP: For sharing Alex’s joy of running and for building Truckee’s running community.

Jack: For introducing me to the TRT endurance runs and trail running in general. He is one of the true ultrarunning evangelists and is constantly reaching out to help and encourage others.

Sparky: For her unrelenting enthusiasm – we are so kindred spirits in this respect!

Tom & Karen: For being an inspiring ultrarunning duo and for always being happy to share some miles on the trail.

Cheryl: For sharing her ChiRunning practice, encouraging words, and inspiration on a regular basis.

Everyone that works at Coffeebar: For crafting the best coffee on the planet to be enjoyed on the sunniest patio in Truckee.

Random runners that I meet each day: For a smile, a wave, or a beautiful gait to watch. For a nice visit during a training run or race.

Alrighty, this is just a small sample, but that’s enough gushing for now.

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