Heartbreaker Race Report by Lauren Thompson

Contributed by Lauren Thompson

On June 4, 2016, WOOT hosted the Heartbreaker race with the option to do a 10, 20, 30, 40, and 50K, up north near Okuma at Yui Yui kingdom. We were warned in the advertisement that it would be a suffer fest. I wasn’t sure what a suffer fest was, but I was drawn towards doing the 30k, getting a heart charm, and running the furthest I have ever ran.

On race day, the weather had just lightened up from three days of hard rain; it was humid but cooler than usual. Registration began at 5:15am; check in was well organized, and WOOT gear was there to purchase. Caroline, Jesse, Anna and others did a wonderful job making people feel welcomed; answering questions and making the event fun. The race brief was at 5:55 and the race began at 6:15.

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The start and finish loop began in front of Family Mart and then there was “The Hill.” Sweet Mother of Science the Hill was steep. It had inclines that were at 12 and 14 percent, 3 miles high and gorgeously green. It took a lot longer than expected to get up the hill, giving plenty of time to soak up the foliage and admire the sweat dripping off my hat. Most of the course I was alone, and surprisingly I enjoyed it. The race was a loop, making it possible to see all the other racers go by.  Racers are the most encouraging people, even when suffering; one of the wonderful reasons why I love the running cult.

This image from Tamara Webb shows the elevation - yikes!

This image from Tamara Webb shows the elevation – yikes!

Lauren running solo uphill

Lauren running solo uphill

Half way up the hill, there was a little fog and a nice breeze. At mile 2 and 4.2 was a popsicle stand. Anna and her girls were passing out the cold sweetness, taking pictures and cheering the runners on. It was a tough incline, but their positivity helped me keep going and feel safe, and the chill of the popsicle in my hand really helped my body cool down. At the very top of the hill was a guy with water and he passed out rubber bands to indicate each time we made it to the top. Never in my life have I worked so hard to earn a rubber band.

Running down the hill was more like flying. The closest race with an intense incline I’ve done was the Shouhashi Half Marathon, but that was not even close. There were a couple of times I had to stop; it was humbling, and I smiled at the challenge and just kept going. My abs and arms certainly were worked going down, and it was obvious that I had not done enough hill training but it felt great. As I was going down hill, I saw my running coach. She road her bike up the hill, cheered, and took pictures of me and the other racers. Very thankful for her support, especially as my family could not come; it calmed my nerves seeing her. As I mentioned before, the race is a loop, bringing me back to the start. Perfect for making a pit stop, filling the Camel Pack with water, ice, or getting more nutrition. Thank you Family Mart.

Towards the end of the race, I was sore, and stupid hot, but another WOOTer drove back in a truck to hand out cold fuel and motivation. It was the iced melon balls that are sold at Family Mart; they tasted amazeballs, perking me up for the rest of the race. After the amazeballs, the sense of gratefulness and accomplishment kicked in. I worked really hard and soon I would reach my goal of running a 30k.

At the finish line there were cheers, a finishing ribbon to run through, my running coach with the glass medal Tamara Webb had made to put on me, and the heartbreaker charm. I knew when I signed up for the Heartbreaker it was going to be an amazing race, and it was, it really was. Not sure what distance I’ll do next year, but I’ll certainly work my calves more to climb and fly down that incredible hill again!

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Massage Track Review

Jannine Myers

I was recently asked to review a product by MassageTrack.com; they sell a full-body self-massage kit that includes what physical therapists might refer to as “self-myofascial release tools.” My initial images of the product, without seeing any pictures or reading a full description, were of rolling pins or sticks – much like the foam rollers and running sticks already out there on the market. But the Massage Track kit is quite unlike anything I have seen, and after viewing a couple of videos and reading other reviews, I was keen to try it.

The package arrived with the following components:

– Neck Track, Body Track, 8 Balls, Netted bags for storage, and a Demonstration Video

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I’ll go ahead and say right off the bat that what I have to say about it is mostly positive, with the exception of one negative, but let me first list all of the pros:

  • The Massage Track is cost-efficient and will save you money in the long-run. It will set you back around $125, but when you consider how much it costs to visit your local massage therapist, you’ll clearly make your money back in no time. It’s nicer of course to have a massage therapist work out all the knots for you, but its also nice to know that in between appointments you can relieve any muscle pain yourself.
  • As a constant sufferer of tight and achy muscles, this product could potentially be the best thing that’s happened to me. I never liked the foam roller I used to own; I was never able to master control over it and figure out how to use it in a way that felt like I was getting results. But with the Massage Track, I can easily position any achy part of my body directly over the massage balls – held securely in place by the body track – and apply exactly the amount of pressure that’s needed; it allows for a preciseness that’s lacking in foam rollers and running sticks.
  • The kit comes with four sets of two balls each, and each set differs in weight allowing for a graduated progression of therapy. In other words, as a beginner, you start with the lightest balls and the least amount of pressure, and slowly work your way up to the heavier balls that provide a deeper and more intense treatment. A greater amount of relief is experienced, since you are required to hold and apply pressure for a certain length of time, as opposed to “rolling” over the area.
  • It’s portable!!! You can take it anywhere; it packs up easily into the netted bags and takes up little room.

With all that said, I have been using the Massage Track all week to reduce pain in my right upper back and shoulder area and also in my right hip and lower back area. I have been doing the recommended 12 second “beginner” holds, and will eventually extend the length of hold time to 60 seconds. For now, 12 seconds is about all I can tolerate, yet it’s all I need to get some temporary but immediate relief. I feel confident that if I can get myself into the habit of using the Massage Track daily, and if I can train myself to become proficient in using it, that it really will make a difference in my overall performance, recovery, and general well-being.

And that leads me to the one negative I mentioned earlier; the only fault I could find with the Massage Track (and it’s not really a product fault, but more of a human fault), is that it may not appeal to athletes like myself who dislike spending additional time on preventative training and therapies. I have a real aversion to stretching, foam rolling, yoga, dynamic warm-ups and cool-downs, and basically anything that forces me to slow down and restore my body; I can’t explain why except that I just don’t enjoy those things the way I enjoy actual training and working out.

However, I do believe that this product will absolutely benefit anyone who, as the website states, wishes to “get great relief from generic aches and pains, treat repetitive strain injury, and accelerate workout recovery.”

For more information on the Massage Track, and where to purchase from, visit their website here. And for a quick video demo, check out this one below that shows how to relieve pain in the upper and lower back:

 

 

 

Re-Creating Cafe Favorites

Jannine Myers

Something I love to do in my free time is to get in my kitchen and re-create some of my favorite cafe meals. It’s always nice going out to eat but it’s also nice to cook my own food and I can usually save a little money at the same time, since one cooking session will typically result in two or three meals.

My latest meal re-creation was taken from the menu at Green Leaf’s Yomitan Cafe; I love their Molokhia Noodle Salad (original Green Leaf version on the top and my re-created version below):

13149973_10156778911470562_1786881234_n   13336199_10156864711120562_1284422151_nThe ingredients were not exactly identical, but the taste was very similar and I’ve since made this cold noodle salad for myself several times. Here’s how I made it – so fast, simple, and delicious:

Ingredients

1 100g package Molokhia noodles (I bought mine from Green Leaf)

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Salad greens – your choice

Carrots and Japanese Daikon, shredded

Alfalfa sprouts

Mixed seeds and dried berries

Sesame Dressing Ingredients:

2 tbsps Vegan Mayonnaise (or your choice of mayonnaise)

1/2 tbsp Tamari Sauce

1/2 tbsps Sesame Oil

1/2 tbsp Rice Vinegar

1/2 tbsp sesame seeds

Dash of organic sugar (optional)

Water (if the consistency is too thick)

 

Directions:

Bring a medium size saucepan of water to the boil, then immerse the noodles and cook for just a few minutes. Drain the noodles and set aside.

Layer your bowl with the salad leaves, noodles, raw shredded vegetables, and top with the seeds and dried berries.

Make your dressing by simply whisking all the ingredients together; add desired amount to your salad. Enjoy :)

 

[Green Leaf also makes a delicious soy taco rice; I didn’t try to duplicate their recipe but I used their idea to make a similar meatless taco rice. Instead of using soy textured protein to make the “ground beef,” I used pulsed and blended cauliflower, walnuts, and hemp seeds. For the full recipe visit my trail running page here]

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Green Leaf soy taco rice on left and my meatless taco rice on the right

Ultimate Direction Women’s Ultra Jacket Review

Jannine Myers

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My latest piece of trail running apparel is the new Ultimate Direction Women’s Ultra Jacket, and I love it! Designed to withstand harsh wet and cold weather conditions, it’s perfect for any mountain ultra race or for day-to-day use during the winter and rainy months. Check out my review below:

For further information, go to Ultimate Directions website and search their Wearable Gear.

With regards to the military discount, here is the reply I received from one of the members of the Customer Support Team: “If any members of your group work in outdoor retail or an emergency/military/firefighter profession we do offer pro-deals. The application for those can be found at the bottom of our website.”

As mentioned in the video above, don’t delay in buying this jacket if you think it’s a piece of trail gear you’d like to own. Ultimate Direction currently has a low volume of inventory and I’m not sure if they will be replacing the jackets once they’re all sold.

Help your Children By Feeding Them Nourishing – Not Harmful – Food

Jannine Myers

In a recent report from the Commission on Ending Childhood Obesity, the authors listed several reasons for the alarming global increase in childhood obesity; these included:

  • biological factors
  • inadequate access to healthy foods
  • a decline in physical activity in schools
  • and the unregulated marketing of fattening foods and non-alcoholic beverages.

Our kids are living in an age where childhood obesity is not going to go away without governments enforcing some major policy changes, but as parents we can help by ensuring that our kids eat reasonably healthy and get enough exercise. In today’s post, I want to share how a nourishing diet can enhance a child’s health, mind, and body. This is the story of a friend’s son, and his recent accomplishments after a forced change in diet.

Haruna’s son Jet is just ten years old, and he recently ran and finished – before the cutoff time – a half marathon. A couple of weeks later he also completed a challenging 10k mud run. While it’s not uncommon to see young kids of Jet’s age participating in running events, it is unusual to see them completing the more difficult adult distances; that made me curious about Jet and his ability to do what many other 10-year olds cannot do.

A couple of years ago, personal circumstances resulted in Haruna taking better control of Jet’s diet, despite his resistance. Haruna says, “Jet always liked meat and less veggies…. and eating pretty much chocolate or anything sweet. He like a lot of sugar.. he’d eat just sugar if he could.”

In an effort to “clean up” Jet’s diet, Haruna stopped buying processed snacks. She used to always have an ample supply in the house but she decided to stop that and only buy snacks on occasion, as a treat. Now, when her son and daughter go shopping with her, she allows them to choose just one snack each, and she no longer takes any home to store in the pantry.

The next step Haruna took in changing Jet’s diet, was to limit his meat intake. In the past she served him meat almost daily, because that’s what he liked and so that’s what she cooked. His meals were typically meat-heavy with just a small side-salad; now he eats more vegetables than meat. That didn’t happen over night, but was instead a gradual process that involved reducing Jet’s meat servings, and introducing him to different kinds of salads and dressings in an effort to make vegetables more appetizing.

Haruna says it was around eight months or so after changing Jet’s diet that she began to observe some noticeable differences in his body. Jet’s exercise routine – since the age of four – had pretty much remained the same, yet Haruna noticed that Jet was leaner and more toned.

In addition to Jet’s physical changes, his stamina and endurance seemed to have improved. Although running is probably in his blood (Haruna runs, and her grandfather has many medals to show for the multiple marathons he has run), Haruna believes that Jet’s weight loss and new diet habits most likely made it easier for him to achieve his half marathon goal. She inferred that his weight loss not only produced a greater level of physical energy, but also an increase in mental energy, as shown by his strong resolve to complete an incredibly tough challenge.

Jet pushing forward at this year's Ayahashi Half Marathon (April 24th 2016)

Jet pushing forward at this year’s Ayahashi Half Marathon (April 24th 2016)

At just 10 years old, Jet completed a half marathon and proudly earned his finisher's certificate!

At just 10 years old, Jet completed a half marathon and proudly earned his finisher’s certificate!

Haruna isn’t sure what Jet’s next race goal will be, but her goal for him is to one day run a full marathon with her! Somehow I can see that happening…..

Jet and his mom Haruna on right - at the Famous Hansen 10k Mud Run April 24th 2017

Jet and his mom Haruna on right – at the Famous Hansen 10k Mud Run April 24th 2017

 The take-away from sharing Haruna and Jet’s story:

  • You can improve your child/ren’s diet – with small but consistent changes. Be patient, and you’ll see that those small changes will eventually produce healthy and strong bodies, and happy and positive minds.

Turning Kid-Favorite Meals into Kid-Healthy Meals

Jannine Myers

Even at the age of 12, my younger daughter is still incredibly picky, but I generally don’t let her eat foods that have no place in our home; i.e. those foods that come in packets and boxes and with ingredient lists a mile long. I do understand however, her frequent cravings for the types of comfort meals that many kids – and even adults – are drawn to. Still, we compromise with such meals and she lets me “re-create” them; in other words, I make them from scratch using the most nutrient-dense ingredients. Last night for example, I made her a healthy version of sloppy joes and received no complaints.

[Note: making these sloppy joes from scratch did cost more because I added fresh vegetables and used organic ground beef, but I’d rather contribute to my child’s health than to a slightly greater spending allowance]

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Ingredients

  • 1 pound organic ground beef
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1 carrot, diced
  • 1 red pepper, diced
  • 1 1/2 cups no-salt-added tomato sauce
  • 2 tablespoons tomato paste
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon Worcestershire sauce (optional)
  • 1 teaspoon mustard powder
  • 3/4 teaspoon salt
  • Freshly ground black pepper
  • Shredded cheese
  • Whole-wheat kaiser rolls

Directions

Brown the meat in a large nonstick skillet over medium-high heat for 5 minutes, breaking up the meat as it cooks. Pour the drippings out of the pan and discard, and set the meat aside. Add the garlic, onion, carrot, and red pepper to the pan (with a little olive oil) and saute for 5 minutes or more, stirring occasionally. Transfer half the vegetables to a blender, and add half the tomato sauce. Pulse into a puree and pour into a jug or small bowl. Do the same with the remaining vegetables and tomato sauce. Return the meat to the pan, along with the pureed vegetable sauce, and all remaining ingredients. Bring back to a boil over medium heat, and then simmer for 5 to 10 minutes. Serve over toasted bread rolls, with a little melted cheese and a side of vegetables (I added roasted cauliflower and raw carrots).

Never Give Up!

Benjamin Moriniere

It is simple… NEVER GIVE UP.

After training thousands of people in martial arts and fitness over the years, I can tell you there is NO substitute for hard work, and coming in a close second is attendance, i.e. consistency.

A champion in life or anything is someone that falls down but never gives up, a black belt is a white belt that never quit, a winner is a person that just won’t take losing for an answer…  Consistent hard work breeds success, period.

Here is the thing though… All successful people experience some valleys in their lives, but find a way to not only overcome doldrums, but use those down and out times or feelings to fuel self-development and progress.

I have had the honor and privilege of being a champion at many different things in life from football, to track and field, martial arts and even designing buildings.

One thing is for sure. On the way towards every single one of those life-changing moments, I ran into some horrible, terrible obstacles, failed many times and definitely lost a lot.

The only way past those obstacles though, especially when you fall flat on your face, is sheer will power, faith and a lot of stubbornness; hopefully a dash of great support through friends and mentors.

In parting let me leave you with a quick story. During my time as a logistics officer with the US Army, part of my job was to ensure that we kept our forces fueled. Sometimes the source of the fuel was a “gas station” or sometimes it was a huge oil tanker in the harbor. We would hook up extremely long hoses, or run the fuel through pipelines for miles so that the fuel could reach its destination. Sure enough there were hills, valley, rivers and mountains that pipelines had to navigate.  So, every so often we prepared a pumps station. This pump station provided an extra PUSH for the fuel, especially when the fuel pipeline was traveling up an incline. Otherwise the fuel would slow down to the point where it was too heavy and the pressure was too great for the fuel to reach its destination.

Well, friends, make up in your mind that each goal is not an end point, but a pump station in a much longer journey called life. Stay consistent, push forward and when you reach a goal, it will provide you the motivation and energy to keep reaching for the next goal.

NEVER give up, NEVER give in. NEVER quit. You CAN do it!

The people who are crazy enough to think they can change the worldare the ones who do.

BENJAMIN MORINIERE “Sensei”
Owner / Head Instructor / Performer / Fighter / Master Fitness Trainer (BWK)

Capoeira Academy Okinawa
Capoeira Zoador | Yudansha MMA | Ladies Kickboxing | Caveirinha BJJ Okinawa
Tel 098-936-8883 / Cell: 080-1710-9050
www.capoeira-okinawa.com

Trail Running 101 – Don’t Be Afraid To Give It A Go

Amanda Morgan

If you’re reading this, then there is a good chance that you’ve been thinking about trying trail running. It looks like a lot of fun, but for some reason you don’t think you can do it. It is human nature to fear the unknown but playing it safe is only going to get you so far. It’s time to bust through your comfort zone, take the first step outside of it, and leave it lying in your dust! And here’s why:

  • Trail runners know what it means to run outside of their comfort zones, and it has nothing to do with speed; instead it is the intense feeling of freedom that is experienced while running fearlessly and mindlessly over non-paved and challenging terrain. It’s for experiences such as these that we encourage you to say yes to new adventures on the trails.

 

  • Trail runners are often mistakenly perceived as being tough and abrasive, when in reality you would be hard pressed to find a more welcoming group of people. People who wake up at zero-dark-thirty to go run through mud and puddles can’t help but smile, and you may discover that they are just your flavor of crazy.

 

  • It’s human nature to feel fear, but when it comes to trail running you won’t regret giving it a go. If it’s speed that concerns you, rest assured that all paces are appropriate for the trails. Roots, hills, and mud will make you slow down naturally; even an experienced trail runner will have to slow down over certain sections of trail. Walking is okay too, and is actually a great way to introduce yourself to the trails; ultra-marathoners even use walking uphill as a strategy to prevent burnout during a race. And for ultimate peace of mind, the trail running community has an unwritten rule: “no runner left behind.” There will always be members of your group watching out for you and they will not let you get lost.

 

  • Don’t worry about the distance. You’ll be having too much fun talking and laughing with your new trail running friends to focus on the mileage. Or, maybe you’re feeling a little self-conscious of your body; we don’t think your size or shape determines if you are a trail runner. Things we do care about are a positive attitude, willingness to get out there and put your best foot forward. We want you to succeed.

So now that I’ve hopefully convinced you to come out and run trails with us, let’s cover a few gear requirements. Don’t think that you need to spend lots of money on trail-specific shoes; regular running shoes will work too. Long socks or pants are always a good idea on trails with tall grass or heavy vegetation, and some runners find gloves useful on trails that may require a little climbing and gripping. A hydration pack isn’t necessary over shorter distances, but as you progress in mileage you may want to consider investing in one.

Amanda's first trail run with WOOT - May 2015

Amanda’s first trail run with WOOT – May 2015

Get ready to fall in love with trail running. You’ll run through places you never expected. Use the varied terrain that trail running offers as an opportunity to explore the history, culture, and foliage of where you are in the world (imagine epic selfies). Running on trails also disconnects you from the stressors of everyday life. Shut-down, unplug and leave the headphones at home. There is no WIFI on the trails, but it promises a better connection. There’s no better feeling than the dirt under your feet, a smile on your face and sweat on your brow. The trail will connect you with your own strengths, incredible friendships (maybe you’ll meet your best running friend), and the power of nature. It frees you from your comfort zone and connects you with the amazingly strong woman that you are.

Now, imagine your life a year from now. Do you see a beautiful mountain top? Do you see yourself looking out on the horizon with a buff around your neck, a hydration vest on your back and mud-caked trail shoes on your feet? One action can change your life; so what are you waiting for? Take a leap into the unknown and be fearless in the pursuit of what sets your soul on fire. You are your biggest critic, so get out of your head and stop thinking “I can’t.” Clear some space in your closet for several pairs of running shoes (the addiction is real) and start saving your pennies for a runcation (like a race on The Great Wall of China). Starting something is the first step to being good at something and you only fail when you stop trying. See you on the trails; it’s time to get dirty!

One year after her first trail run with WOOT  and Amanda is seen here at mile 3 of the Great Wall of China half marathon!!!

One year after her first trail run with WOOT and Amanda is seen here at mile 3 of the Great Wall of China half marathon!!!

Lots of Reasons To Try Molokhia Noodles

Jannine Myers

I had lunch yesterday at Green Leaf Cafe in Yomitan, and I ordered one of my favorite meals on their menu: the Molokhia Cold Noodle Salad. If you’ve never tried molokhia noodles before (or any recipe that contains molokhia leaves), here’s a very brief post for you:

Molokhia is a dark, green leaf with a slightly bitter taste. Mostly consumed in Egypt, the Mediterranean and Middle Eastern region, Africa, and also in Japan, molokhia is used in a variety of ways; it’s used to make soups, curries, salads, spices, and as the title indicates, even noodles. With more than 30 vitamins and minerals found in molokhia, it’s health benefits are significant; check out the chart below:

molokhiainfo

If you’d like to try molokhia noodles, you can buy them in small packages at Green Leaf’s store. Or, you can just do what I do and visit the cafe instead where you can order their amazing molokhia noodle salad.

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GLTR – Girls Love To Run

Jannine Myers

WOOT wrapped up another successful run-club program a couple of weeks ago. Thanks to the generous time and coaching contributions of WOOT member Alli Kimberley, some of our young aspiring runners were able to spend twelve weeks getting a taste of what it’s like to get up early on Saturday mornings and run on various types of terrain at different locations. Here’s what Alli and some of the participants and their mothers had to say about the program:

What made you decide to start GLTR (Girls Love To Run), and what was the main objective in offering this program?

Alli: I started GLTR (pronounced Glitter), because I wanted to pass on all the gifts that running has given to me; running has given me confidence in my own strength and abilities. I wanted the girls to realize they were strong and capable, and I wanted to give them something that would stay with them wherever they found themselves.

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Alli in back center

How was the program structured?

Alli: GLTR ran on all different terrain: pavement, trail, and track. We started at 1 mile the first week and over the next eight weeks we increased our distance with the aim of eventually running a 5k. The last four runs were 2-3 mile runs on our favorite roads, purely for enjoyment. The last four weeks were definitely my favorite; the girls were comfortable running and they were starting to realize the joys of running without worrying about distance or speed.

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What were the ages of the girls?

Alli: The youngest was 4 and the oldest was 12; most of the girls were between 7 and 9.

Did you encounter any problems?

Alli: The main problem was that myself and some of the moms sometimes had trouble making it on time to the GLTR runs, after finishing earlier-morning WOOT runs. And I may have been a bit ambitious in thinking the girls would remain motivated for 12 weeks, although they seemed to enjoy it all the way through so I guess it wasn’t really a problem.

How do you think the girls handled the weekly runs?

Alli: The girls did incredible. We had a few that seemed like they were going to struggle and hate every minute after the first run, but they all finished the 5k with smiles on their faces. I emphasized running “at your own pace.” Almost all of the moms ran with us, and were able to let their daughters run at their own pace. I tried to ensure that the runs were on trails or paths that they could not get lost, so that no one had to feel pressured to keep up.

What would you do different next time? 

Alli: Next time I might push the runs back from 9am to 9:30am, and maybe only do eight weeks. Additionally, I’d like to try and mark the courses in some way.

And a few comments from the moms and girls:

What did your daughters most enjoy most about the program, and would they do it again?

Abby (7 yrs old): It was awesome but hard. I like running against the water. I would do it again.

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Abby’s Mom: I liked it being bonding time with me and my girl. She could get a taste of why I love to run.

Lauren (12 yrs old): I loved the beach run. I like that I became a better runner. I dropped three minutes off my mile time in P.E.! Yes, I would do it again.

Lauren’s Mom: I enjoyed getting out and moving with my daughter. I’ve not been the most active person, but this group motivated me to make some changes. The different locations were wonderful too!

Morgan (9 yrs old): I liked running with friends; I’d definitely do it again.

Gigi: I liked running with my mom, and with my friends, and I liked making new friends.

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Gigi’s Mom: Gigi liked cheering friends on at the finish line, and she enjoyed going home and telling her dad about how far she ran. This gave her confidence and really made her feel good.

Was there anything your daughters did not like about the program?

AbbyRunning –  and it smelled like cow poop! (her mom says, “That’s a direct quote” 😂😂)😂  )

Lauren: I didn’t like that I didn’t get to sleep in on Saturdays!

Morgan: There wasn’t anything that I didn’t enjoy about the program.

Thank you so much Alli Kimberley, for sharing your love of running and instilling so many great values in the hearts and minds of all the girls who participated in GLTR; WOOT appreciates you!