Trail Running

Pole Position! (Learning to use trekking poles)

~ betsyhartley392 ~ Leave a comment
Using trekking poles and grinning ear to ear at being back in the mountains with my new hip! Yep, that hill behind me is STEEP.

*Note: From a class with the pro-runner, stellar human, race director Tim Tollefson. Notes are solely from my menopausal memory from a 30 minute class; mistakes in content or descriptions are all mine!

Tim Tollefson in Olympic Valley 2024, holding Leki Trekking/Racing poles
Tim Tollefson, our teacher for the ‘using trekking poles’ class.

As newly minted Hippy (full right hip replacement 4/11/23), I was told to get back to living life. I was also warned to not ‘pound on a downhill run/hike’ and if I wanted to keep doing other crazy mountain ‘things’ i needed to learn to use trekking poles for safety/stability and to be a little ‘gentler’ on the artificial hip.

Awesome! I’m getting fitness back, finding steeper/more technical terrain and slowly (OH SO FREAKING SLOWLY) progressing back to soft/gentle/FLAT running. It is past time to start using trekking poles; but I wasn’t sure exactly where to start to be honest.

I have trekking poles. They’re nearly as old as my running career. 😂 I have used them inefficiently and inexpertly many times. They’re plain old awkward for the most part! Not one time have a finished a run or hike and thought ‘those helped!’ it is usually ‘why the hell did I carry those damn things the entire way?’.

Trekking poles for me have been part hazzard and part spectacle.

Post hip surgery I googled using trekking poles for hiking and trail running. Huge mistake. THERE are a zillion (or so) videos and a zillion (or so) matching/conflicting opinions about use/don’t use/how to use/when to use… I defaulted to my comfort zone when overwhelmed with conflicting info; I gave up. Figured I’d carry them around when I was on steep terrain, try to look like I knew what I was doing, hike down SLOWLY and only use them if things got dire.

That was my entire plan even when I was TOLD to use them to help my hip.

Fast forward to this week. I stumbled across a free Leki trekking pole class with pro athlete Tim Tollefson while I was volunteering at the Broken Arrow Skyrace in Olympic Valley, California.

Climbing for days… ❤️ LOT of places to practice this week while I’m visiting!

So I signed up for the class.

Showed up. (Full disclosure; sometimes I chicken out of these things if I’m not keeping a good and healthy handle on the narrative in my head about being the fattest/oldest/slowest/not deserving. I’m in a good spot right now and easily shut those voices down pronto. I know I am not alone in possible barriers I place in my own way from time to time. And also I’m keen to share a win!)

I got sized for a demo pair of trekking poles.

And we headed for a steep sidehill and I LEARNED.

Holy smokes. I learned so much and was encouraged and inspired!

Sharing some of the highlights just in case anyone else is ‘pole’ curious and hesitant…

  1. PRACTICE. Using trekking poles is a learned skill. You have to intentionally practice with them as part of your regular training.
  2. Short of planting them both right in front of you and walking into them (I HAVE DONE JUST THAT… And I would bet I am not alone…) it turns out there really is no right or wrong. There’s better, there’s more efficient, there’s powerful – but really no right or wrong. I have hesitated using them assuming there was a right/wrong. Not true!
  3. Poles fit when your arms are holding the handles in front of you, with the tip of the pole right to the outside and front of each foot and elbows are bent at your side comfortably at a 90 degree angle.
  4. Think about maintaining roughly a ‘triangle’ shape to use the poles to the greatest advantage. Easiest to envision this when standing still. (*See picture at the bottom of this list!) Poles in front, shoulder width apart and if youre feet wee together both eet would be ONE point of the triangle. Eash pole serving as another point. I love my hip and know that stability — through my own work with strength and conditioning or in using trekking poles — is about ALL that matters for the longevity of this new hip.
  5. Trekking poles are like four-wheel drive! Two legs good. 4 legs (points of contact with the ground) BETTER! Imagine all the mountain animals you know that stick to the side of a rockface seemingly defying gravity and physics or rocket up a hill in powerful leaps and bounds to vanish out of site over the rim… They have FOUR legs and they’re using each and every single one of them. (I will now be channeling my inner mountain goat.)
  6. Using them uphill you can basically do one of three things/styles…
    • Double pole — which is what some of the speedsters do on steep terrain. Using both poles slightly out in front and using them to push all the way off. Both at the same time in the front.
    • Cadence – which is opposite pole/opposite foot planted JUST about where your foot is striking — not way out in front. Your arms WANT to work this way naturally — just go with it!
    • My personal fav? Freestyle…. WHATEVER works. A combo of the above mentioned in whatever form/pattern/cadence style that works to help you go up the hill using your feet and the poles in ANY combination! DO WHAT WORKS and what feels natural!
  7. Downhill…
    • Speedy and steady and have good balance? They’re gonna likely get in the way and you’d be better off stowing them and racing downhill.
    • Slow, fatigued, need some balance help, late in a race, want to take some pressure off a lower extremity? Use them in front of you as a braking mechanism… Same options as mentioned above; double poles (MY FAV for downhill), cadence or freestyle…
      • Note: I played with the options of coming downhill yesterday very much on purpose while this info was fresh in my noggin; I literally deloaded some of the stress and force OFF of my hip onto my chest/arms/poles. I could feel it! After practicing on a mile long 600 foot descent yesterday — MY ARMS ARE TIRED and my hip is NOT! Which means I was doing something right.
    • Bonus? You can tell I am NOT a skier cause this is from the ski world and everyone else thought it was patently obvious… S-curve down the hill. You don’t have to go straight down the hill… (NOW they tell me!) So coming off a steep hill, turning gentle sweeping S-curves and using the poles… GAME CHANGER for me and my hip on the downhill! I was moving as fast and comfortably as I was PRE-hip-falling-apart!
  8. Etiquette. BE AWARE. Don’t trip fellow runners. Don’t stab volunteers. Don’t wave them around behind you as you run. They are a tool for you and yet can really, truly hurt others around you beyond just tripping them. Be aware and think about those around you. (I loved that in the teaching of technique and usage you could totally see Tim Tollefson the Race Director emerge for a flash as he talked about etiquette and thinking of other runners!)

I know there were more nuggets of wisdom. So much good stuff! Thank you Tim!

The poles should be a little further ahead of my toes and my arms should be extended. a bit, BUT this is roughly the ‘triangle’ shape mentioned above in #4. I was also trying to take a selfie that wasn’t purely a crotch shot – so cut me some slack for the angle.

Happy trails! If you’ve got any questions or need encouragement to become a trekking pole user/fan — please do not hesitate to reach out! I’m learning right along with you and would be happy to share ideas or tips!

If you already use trekking poles for hiking and/or running, what tips did I miss that would be helpful for other beginners?!

This doesn’t look like ‘if I fell I would roll for a mile to the bottom of the hill’ steep – BUT IT IS! This is a safety mirror on a sharp hairpin curve and I couldn’t resist the urge to snap a pic. 🙂

BUMmer of a race. (Pun. It’s not depressing, it’s funny. Promise.)

~ betsyhartley392 ~ 4 Comments

View from my campsite. That tallest peak? That’s Shasta… She’s one of my all-time fav peaks.

I DNF’ed out of the SOB 50K this weekend. (DNF is Did Not Finish)

Normally dropping out of a race or somehow ‘falling short’ would send me into a bit of a funk. Not this time. Which was an unintended win given the crappy situation…. One of the things I’ve been working on is setting different goals around running so that this hobby/sport/activity I love stays part of the joy and doesn’t verge back into not-healthy, burned-out, punishment to keep my weight in check. I’ve DONE a lot of work around this and finally, finally love running again for it’s purest sense of simply moving my body and earning a sweat. I’m intentionally setting goals to support that direction. Not big sweeping goals anymore like ‘MUST. FINISH. RACE.’ more like ‘Keep a smile on your face, drink plenty of water, give this your best effort and thank all the volunteers.’ While I DNF’ed the distance, I did in fact nail my race specific goals in very short order.

I was excited for this race. SUPER excited to see my beloved trail family, spend time on world-class trails and have long-awaited catch-up conversations. And hugs. ALL THE HUGS. I was going to get to car camp for two days with a bunch of other runners; but specifically with my friends Jamie and Melissa. Jamie and I met on these trails, at this race almost eight years ago at a moment of struggle for both of us. Instant kinship. And we’ve grown our friendship since then. So this weekend/race/trails – the whole package is simply a sentimental favorite.

And 50K – this would be my longest distance in almost a year! I’ve been training and rebuilding my fitness and endurance. I was eager to see what my feet, legs and body could do.

I have written recently about starting back on Metformin/Glucophage to help my body with insulin regulation and insulin resistance. (Blog here.) It’s a medicine that is working really well for me in keeping my glucose lower and stable. One of the well documented and oft-lamented side effects of this drug is the ‘glucotrots’. Call it gastric distress, urgency, explosive diarrhea, the screaming shits — whatever you want to call it, it’s not a ton of fun. And it’s pretty common from all of the anecdotal data I’ve collected over the years. I suffer with the side effects for sure; but have gotten cagey and smart about timing things so it’s more annoying than anything. Most of the time. Many of the people I know on this med, do get used to it and learn to heed the bodies early warning signs. A few near-misses, or all-out misses, and you learn to pay attention to what your gut is telling you… Given how good the drug works to keep things stable and keep me healthy; for me the trade-off is worth it.

I’m new enough back onto this med and I’m brand new to RUNNING with this med on board. I wasn’t entirely sure how the med/running/poop combo would play out. In the back of my mind I knew I needed to be thinking about it. I mean, I know the day to day routine. I also know I am NOT afraid to poop in woods. I’m actually pretty talented at it given I have SO MUCH FREAKING PRACTICE over the years. But for a long distance race; I just didn’t know what the right thing was. I made my very best guess of withholding the drug for a day (not taking the morning of the race) thinking it would give my belly a break…

Whoa. NOT THE RIGHT CHOICE.

I don’t know what really happened or if it was simply a combo of factors. I don’t know if it was the heat, the stress/excitement, super low humidity, the disrupted sleep from car camping, the meds…. I do KNOW I was mentally excited, calm, well hydrated, and focused on staying in my routine for food. I follow the adage/warning/sage-advice of ‘nothing new on race day’. I mean, minus the med-juggling; I was ridiculously routine leading into this race. I got up race morning, had coffee and even got the coveted pre-race poop out of the way before I even pinned on my bib. ALL GOOD TO GO.

So I thought.

As with most lessons learned and interesting stories… Obviously something, somewhere went a wee bit sideways.

Start of the 100K race… And right after this were blissfully empty porta-potty lines. 🙂

The 50K race started at 7 AM. I went slow at the back just to ease my nerves. The pressure I feel for people to pass me on tight single track – or worse make me feel like I need to speed up – is one of my least favorite things about racing. Luckily, it’s something I have pretty good ability to control; so I took control. I let them all get in front of me while we were running on some road prior to the single track. Turns out that was smart for a whole bunch of reasons.

About 1 mile in… YEAH… one freaking mile in…my belly does this ‘flop’. It’s alarmingly familiar and entirely unwelcome; It’s the glucotrot warning that my belly is getting upset and I should maybe/sorta/consider finding a bathroom in the next 2-3 minutes. 1 mile. Sheesh. And for those who know me… Yes I was mentally chuckling and thinking ‘are you shitting me?’.

I’ll spare you details; suffice it to say I ultimately squatted 4 times in 4 miles. This was going be a LOOOONNNNNGGGG 50K with that ratio. (50K is 31 miles…)

Bathroom with a view…

I got to the very first aid station and handed over my bib. I decided a few things during the four times I was digging catholes, hiding from other racers and contemplating my life choices….

  1. If I stopped now, loaded up my hydration pack with water and hiked it back in I could spare ANYONE else the issue of having to help get me back to my camping site. I was still close in at this point; it was hike-able. AND less people/race traffic so finding a spot to squat would be WAY LESS stressful.
  2. The goal for this race was to have fun. This situation was annoying and bothersome in the moment and it was 100% headed for dehydration/NO FUN in very short order. I could absolutely stop this potential dumpster fire before it became a warning label.
  3. It was HOT and I was already sweating heavily 3-4 miles in. Abnormal sweat volume for me given the effort I was putting forth. Between rampant diarrhea and heavy sweating there was NO POSSIBLE way for me to put in enough fluids to keep my system from crashing. My system in fact already firing off some pretty convincing warning shots.

So all by myself, with no input from anyone else and no second guessing; I made the choice to drop, hike back and begin to seek the humor in the crappy situation.

I should have had 9-10 hours on the trails, in the woods, earning my shower and being in the mountains; I got 2 hours instead.

But here’s the win in all of this; I’m not always smart when I’m determined. Stubbornness overrides smart decision making – it’s a family trait. This time I’m super proud that I could see that this just wasn’t the day to run long and made a not-fun decision with a happy heart and a clear mind. Some of it was experience. Some of it was simply respect for the volunteers who would be stuck helping me if I forced my way forward. But a large portion of it was making the decision based on the bigger goal of keeping running joyful and making sure I stay healthy enough to enjoy it.

I get back to the camping/start area and run into one of the Race Directors, and a friend, Rob Cain. When he sees me, he kind of waves his arms around and says ‘Betsy – what happened what are you doing back here so soon?” and I reply ‘Rob! My legs are good, my heart was willing, my mind was excited… And my butthole is EXHAUSTED.’ And we both laughed heartily. I’m still laughing truth be told.

I mean – it’s funny. It just is.

And it is the first time I can legit say I had a really crappy race and mean it.

(Ok my punny friends… I’m sure I missed a pile of great poop puns… Please share. 🙂 )

One of my fav pics of the weekend.

10 years.

~ betsyhartley392 ~ Leave a comment
The view from the mountaintops will never get old. It’s a magical, lovely world to LOOK at the mountains and then be able to go and climb IN the mountains. Not gonna get old. Nope. No way. Even if {sometimes} I whine and complain en route to the top – the CLIMB is always worth the view. 🙂

4th of July is a National Holiday, yet for the last decade it’s been a day of personal reflection; sometimes deep, sometimes simply grateful but always, always with a big dose of awe… 10 years ago I decided I was tired of controlling my inevitable death from Type 2 Diabetes and attendant complications. I was slowly marching to a grave. I knew it. Taking my prescribed drugs compliantly and not questioning alternatives. I was likely going to lose my feet/legs a piece at a time from our of control blood glucose and wind up crawling, not so much marching, towards that grave. I was resigned to the idea that it was my only choice.

Then July 2, 2011 I woke up and knew in my heart something was profoundly different… I woke up and decided I wanted to live. Whatever days I had left, whatever it looked like, I wanted. to. LIVE. No clue what it would look like to change my life; but game for the fight. I remember I woke up and felt this really odd feeling; iron-hot, fierce determination. I’d never felt it before. I didn’t know how in the hell I was going to make things different — I just knew I had to start flailing forward and figure it out as I went. I knew that where I was in that moment was NOT where I wanted to stay for even one more single day.

I changed everything. And still change things to keep moving toward the goal of being healthy. It turns out that there’s no real ‘finish line’ on this particular journey to health. Go figure. I started eating different, fought to get off meds, started lifting weights and moving more. I started losing weight and helping my body get more active, I got off meds. I’ve been diagnosed with and am in recovery treatment for an eating disorder. And while it’s never been linear or simple – it’s been worth it all. Countless of other great, amazing, wonderful things have graced my life since July 2011.

I stopped giving up on myself and stayed focus on ‘the next right thing’ that would help me continue to live this new-found, med-free, active life.

Life has given me ten years I never thought I would have. Endless awe and gratitude. I have been given a second chance and I don’t think I’ve wasted a single day. I’m living a life I couldn’t think big enough to even dream about. I’ve become a runner. I published a book. I’m in a job I love. I work as a health coach. I have amazing friends in the trail/ultra community. I have a 100 mile finisher buckle. Like… NONE of that was on my radar 10 years ago when I was struggling to figure out how to not die. I was in a body that couldn’t do the things I wanted to do. I was on a ton of pharmaceutical interventions. I was uncomfortable and sick and felt deeply hopeless about the mess I was in with Type 2 Diabetes. And now…. I’m not. I still have to fight for my health each and every day. Yet, I’m alive and healthy and active and deeply grateful for this life I get to live every single day.

I am very grateful for these 10 glorious years I might not have had any other way.

Meds (Take 2…)

~ betsyhartley392 ~ 1 Comment
(GOOD numbers! 5/1/21 with 500 mg Glucophage.)

I’m back on a low dose of a type 2 diabetes med.

It sucks to have to admit that the YEARS of lifestyle changes I’ve made and adhered to just weren’t enough for this stage of life.

I’ve talked for years about working so hard to get off of meds. And I have spent 8+ years backing it up with a lot of hard work to stay off meds. I had some major heartburn along with a few tears, over having landed back in the land of pharmaceuticals. I feel like a failure on some level. Yet I’m not dumb. I don’t want to die or loose limbs or suffer organ failure and I KNOW that’s the possible result if I continue to deny the situation. And throw in that I did a whole lot of damage for many years. As my friends who were there 10 years ago remind me: I was warned that if I could get off of all the meds and embrace a different lifestyle; at some point meds might still have to be re-introduced.

It appears that now is that time.

Hello again. (I’m saying that in a flat, unenthusiastic, bored-teenager tone…)

I held my own for a long time. Eight years give or take. Got off meds and stayed off meds. Then menopause hit. Perimenopause to be precise. It hit me hard, backed over me, peered out the window and ran over me again just for good measure. In doing some research I’ve learned glucose resistance is common for women during this stage. I’m metabolically messed up anyway… So… I have to be extra careful and mindful. It has been increasingly obvious that I wasn’t going to wait this out with familiar tactics and tools.

(Crappola lines and numbers. 3/27/21)

After some stalling and hand-wringing, I went to the doc to ask for help taking action before things got totally out of hand. I knew – thanks to my trusty Continuous Glucose Monitor (CGM) that my numbers were not great. You want that line FLAT and low as much of the time as possible. Bloodwork backed up my concern that things weren’t where I wanted them. I was doing everything I knew to do, everything that had worked up to this point. Exercising, lifting weights, sleeping, drinking lots of water, no alcohol, low carb/healthy fat foods, trying to limit stress. That line should have responded by flattening out and laying low. It stayed jagged with random big spikes.

We talked about all the options and decided we could do one of two things; let me keep doing the things I was doing and see what happened or we could introduce a little pharmaceutical assistance and see if my body appreciated the help.

It was up to me.

I opted for some help.

My body REALLY appreciates the medical assist. I need some help to get through menopause and not fall neck deep back into full-blown type 2 diabetes. Three weeks on the new med and I have good numbers and feel so much better. It was the right thing to do.

I keep thinking about the fable of ‘The Boy Who Cried Wolf’. I was that character for oh-so-many years. For decades I would go to docs overweight, miserable, escalating health issues and totally unwilling to change. They would ask about my health habits and I would lie. To their faces. I would lie. I would plead with them to give me a magic bullet or cure me or solve the problem. The part I never voiced out loud was that I didn’t want to have to do any work. I wanted something to magically fix me and I thought that if I told them again and again that I was doing everything and I needed help – they would finally stop making me work at helping myself and they would just FIX IT.

That’s not how it works. Especially when there are some much bigger/deeper issues at the core.

Shame. SO, so much shame and wildly ineffective coping mechanisms for dealing with it. It kept me from taking action and making changes for years. I would tell docs I was doing ‘everything I could’ and leave their appointment and cruise through a drive-through to drown the shame in a value meal… I was binge eating and hiding it. I was not exercising. I was not being compliant with meds/protocols. I didn’t know how good life could be running and adventuring and being healthy — I thought the only thing that could provide that kind of comfort was food… Took a really good therapist to help me begin to untangle that mess.

Fast forward: I found health, therapy and life. It’s a long story. You can buy the book. Literally. 🙂

Now I’ve been sitting in a docs office telling her I am doing everything I can. And I need help. I became uncomfortably aware of all the times I had said those words to health professionals and NOT MEANT THEM. And I’m proud of myself for being brutally honest and upfront and battling the shame this time. This time I really genuinely meant them.

I’m on 500 mg of Glucophage. It’s a medication I know well. It’s meant to be combined with lifestyle changes. It does have some side effects; gastrointestinal ickiness. Still doing ALL the things I was doing to help myself and getting a little medical assistance to get my numbers to go/stay low.

It is working.

I am proud of myself for knowing when to ask for help. I’m proud of myself for taking the help even though I was also battling the feelings of taking a BIG ASS STUMBLING STEP BACKWARDS. I vowed when I made all of those changes almost a decade ago that I would try to do the right thing for my health moving forward. And I am keeping that promise to myself. Even with some mixed emotions about having to swallow a pill; this is in fact the very right thing for right now.

Laughter is damn good medicine.

~ betsyhartley392 ~ 2 Comments

My momma used to say ‘you better be able to laugh at yourself, cause others certainly will.’ And she didn’t mean it in the ‘get yourself some confidence and have a spine and who cares what the world thinks’ if you knew my kind-hearted, loving, gentle momma she meant it in the ‘life is funny and laughing is fun and just lighten up – life is way, way, way too short to be taking yourself so seriously’…. I have found laughter to be healing, provide peace and disarm even the grumpiest of people at times.

‘A wonderful thing about true laughter is that it just destroys any kind of system of dividing people.” –John Cleese.

I’m a BIG fan of laughter. And I swear the older I get the more I have to laugh at myself in regards to my what-the-hell-happened-to-my-memory or no-filter-thinking or crappola eyesight. Having the privilege of living into my 50’s — there is simply some funny shit that happens with age.

So with that set-up… Let me tell you about a recent trail episode.

It was cold and still icey in places from a recent snow/thaw. My running friend and I are doing this local 2.5 mile climb up a place I love to run called Cline Buttes. It’s a fire road/bike trails with a 1,000 foot hill. We tackle it each week; on the same day and keep track of our times. We’re aiming to be fast badasses and we’re working on it one step at a time. Right now I’m less ‘fast badass’ and more ‘just don’t stop hiking until you hit the top no matter how slow you go’. (Side-note; you can in fact go so slow that your trusty and beloved GPS watch asks if you still want to be recording this ‘run’ or are you done? Fact.)

Anyway, we focus on hiking up this hill to get to the gate. There’s a gate to a utility road/cell tower enclosure at the top; we hike up as hard as we can, tap the gate, turnaround and run back down. Some version of that is the weekly goal. We’re trying to hike harder and run faster. Simple. HARD as hell, but simple and rewarding to gauge progress each week.

Running back down, every so often on the downhill one of us has to stop and pee. Trail running? No problem. Check for other peeps. Hike 10 feet off. Face your bum away from potential oncoming traffic. Squat. Resume running. SIMPLE.

This time descending off the hill I decide that if I take any more running steps I’m going to pee my pants. There’s no waiting this one out until I get back home. So I tell my partner ‘Hey… I know we’re on a bit of a sidehill, but I really have to pee. Gonna climb over that discarded corrugated/culvert pipe over there on the side of the road and be right back.’ It seemed like as good a place to ‘hide’ as possible given the hill, potential bike traffic that sneaks up on you. Plus I am a SUPER speedy pee-er. Like – peeing on trail has to be close to a super power for me. I’m good. Really good. But I digress.

Remember I said it was icy?And we’re on a fairly steep side hill? Right?

As I step off the road and I am on a downhill sloped patch, JUST ABOUT to straddle the discarded culvert pipe which is at least 3 feet round… My running partner YELLS ‘BETSY. WILD ANIMALS!’

I stop mid-straddle, whip around to see what in the holy hell she is yelling about…

That quick turn threw me off balance on the hill. My only-planted foot slips on ice.

I go ass-over-tea-kettle over the frozen, slippery pipe. Like, in my mind, it was almost competitive gymnasts quality mid-air, somersault.

A really convenient and soft patch of unmelted snow breaks my downhill fall and keeps me from rolling the 2.4 miles downhill to my car.

I am so startled to find myself on the ground, I pee my pants.

I hop up as quick as I can trying to do a simultaneous pat down to make sure I’m not broken or bleeding AND keep from falling back down the steep side hill AND I’m also frantically looking around for a tyrannosaurus rex or cougar or polar bear.

I turn to my friend who has a totally shocked look on her face and I’m staring at her, mouth soundlessly agape and waving my arms around wildly like ‘WHAT ANIMALS? DO WE HAVE TO RUN FOR OUR LIVES?” and she says ‘uh… I thought maybe an animal had taken up residence in that discarded pipe and you should be careful not to disturb them.’

We stared at each other for about 5 seconds. I said something really smooth like ‘I PISSED MYSELF’. And we both started to laugh.

We laughed so hard that she finally sat on the ground. The next day my ribs were sore from laughing so hard.

We laughed for probably a full 5 minutes. At some point she asks ‘are you OK?’ and it was WELL after we’d laughed and tried to stop laughing multiple times. I said ‘yeah. I’m good. (sarcastic font) Thanks for asking me NOW.’ That launched another fit of laughter.

The worst that happened was I peed my pants. Not the first nor the last time that’s gonna happen. And to be honest, it’s why I wear exclusively black tights for running. I learned that lesson EARLY on; with black leggings/tights no one can EVER tell. 🙂

The best part? A deep and happily exhausting belly laugh with a friend and another great trail story to tell.

Laughter is in fact good medicine. (Even the Mayo Clinic says so. )

Ode to a visor. {My hair can be an asshole at times.}

~ betsyhartley392 ~ Leave a comment
WIND was ferocious at the top. ‘Can I take a picture?’ ‘Yeah but HURRY UP.’ We climbed, we photo’d, we skedaddled back down.

I always chuckle to myself when people ask me about the epic views I get to see hiking/running in and around the amazing Cascade Range of Oregon. I nod and say yes, nature is in fact glorious. She doesn’t have a bad view.. Cause, I mean c’mon…

But I chuckle because… THIS… This is my reality. This is what I saw for 3+ hours today.

THIS is what I look at on the day-to-day when I’m training to do a trail race/event. I live in Bend and have access to amazing outdoor spaces. I treasure every minute I get to be outside. Yet, views from the mountain top aren’t what it’s all about for me. I honestly have just as much love and appreciation for being able to watch the ground move and change under my feet for hours on end. I may not be able to reliably identify a mountain peak, but I can often tell you precisely about rocks, mud, ditches and downed logs on local trails.

I think both the view and the journey are deeply rewarding.

One of my favorite memories from my 100 miler was at the finish line of Mountain Lakes 100. It boasts that runners pass 25 mountain lakes on this jaw-droppingly scenic course. He’s my friend now, but it was Colton’s first 100 mile finish too and at that time I only knew we were both now 100 mile FINISHERS. His parents were there to support and crew. We were all milling around the finish area, limping, whimpering, trying to figure out what in the hell had just happened to us after almost 30 hours of moving. I hear his mom say ‘Colton, were the lakes beautiful?’ and Colton’s reply with much exhaustion and a big fat bold question mark was ‘there were lakes?’

I remember that I laughed and butted in to say ‘I didn’t see any lakes either!’

I wear a visor for a variety of obvious, functional reasons; but it’s also a physical blinder to keep me focused on taking one step at a time. If I’m tackling something tough, I tend to do best if I can focus on the 8-10 feet directly in front of me. NOT the big picture. Not the people around me. Not what’s halfway up the hill and still distressingly *insert whining* FAR AWAY…. I do really well if I focus on where I’m going to put my foot in the very next step. Then the next. Repeat over and over and over again.

And I love a good visor for other reasons too. I mean, beyond the fact that my big head doesn’t fit in most hats AND then add in my hair… Lordy. My hair. She has her own zip code. My hair can be an asshole to be honest. I learned early on in my running adventures that a visor meant I didn’t have to try to control that mess on top of my head, no headache and I got all of the other benefits on top of being a tool to keep me focused on the work needed in the moment.

Once I have my running shoes on, my hydration pack, gloves, whatever else… The visor is usually the last thing I put on before we head out. I put my head in a natural, comfortable position and put the visor on carefully so that my view is very purposely restricted to what’s directly in front of me. I only want to be able to see 8-10 feet right off my toes. For good reason. Today’s challenge was trying to get up and down Gray Butte. One step at a time. I knew I needed to focus.

We’re about 2.5 miles in at this point in the picture and I want to go to the top, near that tower…

For two+ hours of climbing THIS was the my view from under the edge of my trusty visor…. While I worked to reach the top of hill.

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We hit the trailhead, I get ready at the car. I try to do the same things in the same order – so nothing gets forgotten. I tie my shoes, make sure I have everything in my hydration vest pocket-by-pocket and put my visor on. While I’m going through that comforting routine of getting ready for a harder effort – I’m also mentally giving myself a pep talk, setting the stage for how I want to ‘show up’ for the run. Today it was these three points:

  • Stay in your lane Hartley. Doesn’t matter what ANYONE else is doing out there today. Comparison is NOT your friend. Give it YOUR best.
  • One foot in front of the other is the ONLY way to get there.
  • Don’t get lost.

Then we head out.

One foot in front of the other. Giving it my best.

Looking at the 10 feet of earth off of the tip of my shoe for where to step and land and push. I glance up from under the visor every few strides to make sure I’m roughly on the trail and headed toward the top.

Moving forward. Picking my next best step. Trying to reach the edge of the 10 feet my visor gives me, so I can check out the next 10 feet to cover .

Savoring the view of the ground while continually moving forward and eyeing the horizon. Who says we can’t have it all?

Mending a friendship.

~ betsyhartley392 ~ 4 Comments
Middle Sister, Pacific Crest Trail, Three Sisters Wilderness. Picture: Michelle Thompson

I ran and hiked 34 miles (52K) last Wednesday for my 52nd birthday. This was my first ultra distance adventure since the end of 2017. Five day after the run I’m still avoiding stairs and in the process of losing a few toenails, yet I am also enjoying a huge sense of accomplishment and feeling like I have welcomed back a long-lost friend.

November of 2017 I sought treatment for Binge Eating Disorder (BED). I had a lifetime of weird habits, horribly convoluted relationships with food, distorted body image and non-existent emotional coping skills. Yet I never knew it had an actual name. It does. Or that other people suffered like I did. They do. Or that it could be successfully treated. It can. I thought it was just me and I was ‘broken’ and food was an adversary I would fight my entire life. I would soon learn that for me, BED wasn’t actually even about food at all. I had developed ALL kinds of ways to deny, hide, manage the problem. (Blog here)

I had to take some important steps right off the bat. One of those steps was that I needed to back off of running. Running and coping and food were ALL tangled up and confused in my mind. In the desperation to hide what I couldn’t name, but absolutely knew was not normal, I had somehow turned running into a weapon. Pretty much overnight running went from being a friend to being an enemy.

To start the healing – I had to break those convoluted relationships up. It tossed ALL the things in my still-mostly-new-to-me healthy life into wild disorder. The only way I thought I knew to manage my weight and blood glucose was through running. with running in a greatly reduced role, I instantly started gaining weight and had to really watch my glucose readings as I learn how to manage these relationships independently. As someone who’d lost significant weight and gained an abundance of health through running; it was terrifying for me to grapple with running NOT being part of my life. And while I missed running, oddly I also started to fear, dislike, not trust running because it would trigger intense binging urges…

Ugh.

It’s been the past 6-8 months where I finally started to understand all the parts of the work I am doing were finally coming together; I was healing and getting stronger and even I could see it.

Time to hit the trails.

I stepped onto the dirt last Wednesday morning at 5 AM, headlamp blazing, with my friend Michelle Thompson, to leg out 34 miles (a course designed by Michelle). I wanted to see if I’d done enough work that running could be back in my life and not be a trigger for the eating disorder. And let’s face it; I’m 52 and if I’d clung to my old habits I wouldn’t even be alive to try this crazy experiment. And I know that. So I simply enjoy the hell out of each year that I get to celebrate being another year older. So this year we ran in the mountains. Climbing hills and crossing water. Stopping in our tracks to look at toads, rock formations, animal tracks (cougar!), flowers, wildfire burn scars and mountain peaks that are some of the prettiest in the whole world. Peeing in the woods – and in my own shoe at mile 3. Filtering our own water. Laughing, joking, crying and sharing trail-time with a soul-sister. Meeting friends at the end who came to cheer on the adventure. It was a magical day. Sitting here 4-5 days post-run when the binge urges would normally be active and showing themselves in full force; there’s only sore muscles, black toenails and some pretty soul-deep peace and calm. And I’m so happy to be feeling these feelings.

This was a carefully considered experiment with running to see if I could put all the pieces together and if we could all be friends again.

It really was a reunion of sorts.

A very happy reunion.

{Important note; as I worked toward this ‘experiment’ and continue to work to bring running back to a healthy spot in my life, my therapist is supportive and fully aware of what I’m doing.}

In the midst of COVID-19 things have gotten worse for those with previously stable eating disorders (here). I kept hearing anecdotal stories from friends about how their ED’s were out of control. I knew I was battling it as well. Some people are learning about eating disorders for the very first time.

You are not alone. No matter how twisted your world is with food/activity; you are NOT alone. Click here for resources that are free or low cost.

There is hope and help. You can heal from eating disorders.

South Sister, Pacific Crest Trail, Three Sisters Wilderness. Picture; Michelle Thompson

Ultras/Binge Eating Disorder

~ betsyhartley392 ~ 12 Comments

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I know this topic is likely to be too obscure for some folks. I’m really writing this for my ultra running friends. Hoping to start a conversation or get their help in making some connections or get your thinking on this topic…

For me, ultras and Binge Eating Disorder (BED) are inextricably and pretty wickedly connected. From the first ‘Holy shit, could this really be what’s happening?’ moment to the ‘Wow. Makes sense even though I detest the idea…’ moment it took me about 6 months to puzzle it out.

The information I can find about Eating Disorders are mainly about Anorexia or Bulimia. Like this great read from Trail Runner Magazine which covers a whole lot of valuable ground. Yet, I can not find anything about the ties between ultras/endurance and BED specifically. I can’t be the only one dealing with this. When you mesh the Google ‘percentage of U. S. population…’ stats of ultras at .5% and BED at 3%, statistically, I still don’t think I can be alone in this mess.

What forced the issue? An acute episode of BED rearing its ugly head along with a planned off-season/down-time from running. (My blog about it is here…)

Running was no longer there to hide behind.

It’s absence made things brutally and undeniably clear.

I was hiking one day and was gobsmacked with the realization that I was using running to hide/feed the BED. It was this nasty, covert, and destructive cycle that I couldn’t really see because I was so deeply in it. I wasn’t running from something or even too something.  I was running FOR something.  And not for something good or worthwhile or sustainable.

I stopped in my tracks.

Sat my butt down on the side of the trail and wrote some notes on my phone while a newt cruised by to see what I was doing.

This felt BIG.

Here’s what I wrote on my phone: “I love long runs and hate tapering. I run long (5+ hours) and I have ‘permission’ to eat anything and everything in any quantities I want.  When I taper, food gets restricted, weight creeps up. I run long, eat how I want and basically don’t get ‘caught’ bingeing because the huge volume of food I’m eating is ‘acceptable’. Tapering unleashes sneaky-ass behaviors that I thought I’d banished once and for all. Including lying about food.’

BED brain thinks about food as an acceptable/necessary/urgent replacement for something missing or to fill an emotional need.  This has NOTHING to do with hunger.  Not.a.single.thing. For me food can take the place of damn near every emotion on the spectrum.  I’m just as likely to eat that emotion in the form of trail mix as I am to actually feel and experience it. No amount of cajoling/shaming/lecturing can fix it.  I’ve often said ‘pizza was never mean to me…’   When you have THAT kind of relationship with food you need professional help.

Running gave me the ability to ignore/continue/not-fight with my BED all in the name of ‘recovery from ultras/training’.  I wasn’t running for the love of running.  I was very much running to manage my weight since I binge, but I don’t purge…  I was very much running to make the occasional huge volume of food I was eating not look out of whack.

I was running to hide my eating disorder.  Even when I didn’t know that what I had was an eating disorder.

Eff.

I was ready to face all of this and not ignore it or hide it anymore. Scared shitless, but ready. I needed help beyond caring and concerned friends. After muscling my way through the post-acute phase of intense blues / shame / depression / anxiety / hopelessness / panic that lasts for several days after a binging episode…

I got into therapy.

My brand new therapist immediately, like first 20 minutes of first session, said running was an issue. I immediately told her she was dead wrong. Not politely.  I was rude and defiant. Defiance is my go to when I’m ashamed and someone’s getting close to the reason for the shame or embarrassment.

I flat out denied the connection. I lost 200 pounds, reversed Type 2 Diabetes. Running had SAVED me. Who the hell was this woman to say running was part of the current problem? Was she not listening to me? ….

The therapist quickly said we could agree to disagree about the role of running in my eating disorder. We would focus on other things. {Smart ploy…} That lasted two sessions.  I began to honestly assess what I was doing and why. Journaling impulses, noting emotions and starting to make tentative connections between feelings and food.

Damn if she wasn’t right…

Writing everything down it was impossible to ignore the connection. Running sat smack in the middle of the BED pile. It was about 2 sessions in where I had to concede she had a point.

More than a point. Ultra running was the 500 pound gorilla in the room.

I hadn’t replaced food with running.  I had used running to hide, enable and deny my BED. A crucial distinction. I hadn’t let go of ONE thing and grasped tightly onto something new.  I hadn’t given up anything at all.  I’d just masked what in the hell was really going on.

I think the college students I worked with would call that a HOT MESS.

Ultras and BED are married up in epically dysfunctional fashion for me.

As long as I ran long, I could pretend that eating 3,000+ calories at a single time after a long run was ‘normal recovery’.  Eating whatever I wanted for the week of a 60+ mile week was acceptable. I basically kept signing up for races to make sure I still had high mileage weeks and really full training schedules so that my bingeing wouldn’t be detected or life would seem ‘normal’ because of the training load and my food intake.

Eff.

So what now?  Great question. I have some tentative answers.

  • Awareness is a huge part of the battle. Talking about it. Knowing that my ultra friends support me when I get ‘wonky’ about food or food discussions.
  • Not running ultras or being lured in by Ultrasignup for a while is my main strategy for staying focused.  I needed a break from running.  I’m using this downtime in all the best ways possible. And NOT viewing it as punishment.
  • Rebuilding my running from the ground up when the time comes to hit the trails again. Slowly, carefully. Knowing food is fuel and that’s the only place it will hold in my running.

I didn’t take on this whole lifestyle change to give up when things got hard.

I will be running again, soon, for all the right reasons.

 

 

 

ISO: Running mojo…

~ betsyhartley392 ~ 1 Comment

08_14_16_trrt_317-zf-7509-90007-1-001-012In search of mojo.

My running mojo specifically.

I’ve got other kinds of joy, inspiration, drive. In spades. Life is good. 🙂 But my running mojo seems to be on an extended hiatus…

I’m missing her.

Time to admit that I am {temporarily} burned out on running.

I’m kind of an all-or-nothing girl at times. My history would indicate a preferred path of eradication, not moderation. 🙂 And this time I wanted to do things different. I want to find some solid, middle ground around being active even if it doesn’t include running.

You know — maybe be ‘adult’ about it and find a non-running path for now and not over-react. 🙂

And since I want to be that sassy, feisty, fit 90-year-old who still runs and whoops your ass in the gym, this really does take a LONG-range view, not a knee-jerk reaction or sinking into apathy.

The thought of setting running to the side scares me shitless because at my core there is something I deeply love about it. The beautiful reality is that I truly do love it enough to NOT handle it carelessly like I might other things at other times in my life.

I needed a plan.

My current ‘healthy path’ plan…? Get fit and re-energized around being active. Period.  I do not have a single race booked for the year and I do not plan to run an ultra this year. I do plan to swim and bike and lift weights and go to social/cardio classes with friends and run some shorter/fun races/adventures. Oh – maybe do some snowshoeing or rock climbing or hiking or skiing.

ALL THE THINGS. 🙂

I want to be in good enough shape to just go and do ALL the things at any time.

Those are my goals this year.

They feel damn good and exciting.

I know exactly when and where my mojo went missing. Fall of 2016 I ran Mountain Lakes 100. 18 months ago. Training for a 100 miler is intense to say the least. I finished the race fueled by solid training and a dose of stark {and appropriate} terror. I now know I am strong and brave and capable of some pretty fantastic and amazing things.

Eighteen months later I FINALLY realize that Mountain Lakes 100 gave me this incredible gift of believing in myself.

But the event that gave me incredible confidence, also kind of broke my running mojo.

Fair trade off if you ask me.

MONTHS of hindsight needed to arrive at this conclusion. But honestly? Temporarily busted mojo VS. BELIEVE, and know in your heart, you can do unimaginable things?

Fair trade off.

A trade off I will make again, again and again.img_4329-jpg

I spent the last year attempting two 100 mile races. (Zion and Rio Del Lago) Was not able to finish either. Dropped out at 75 and 76 miles. We can talk about training, weather, fueling, terrain, mental state, race conditions – even the reasons I was facing when I made those decisions such as blistered feet/asthma/cramping… These are huge beasts of a race. A ton of things can go wrong. Correction. A ton of things will go wrong. Your training is about learning what to do and how to adapt when those things go wrong.

All things considered I believe that the main reason I did not finish either race in 2017 came down to one simple fact: My heart was not in it.  My mojo was gone.

People who run these huge distances will tell you that there is a whole bunch of training, some luck and a slew of other factors that account for being able to accomplish these races. Some of the more mature and experienced ultrarunners will also tell you, when you dig deeper in conversation with them, that the magic ingredient they have witnessed time and again is; heart.  Not legs, not training, not shoes or gear. All important.  But often the magic is heart, desire, deep longing to get out there and test themselves at any cost.

My heart just wasn’t in it this past year.

I spent all of last year pretending REALLY HARD and trying to blindly convince myself that if I simply hung in/put in the training/went through the motions – my mojo would return. My heart would be in it.  I never gave up on trying to chase these suckers down. I stayed in the routine of activity. I ran my workouts. I worked on fitness and mental toughness. I set and chased goals. I learned a ton. Even though my heart wasn’t entirely in it I stayed with the habit.

I never gave up.

I just never gave it my whole heart.

I own and understand that distinction.

Basically since last November I finally realized my running mojo had taken a hike. Not sad. Not scared. Just curious when it might come back. Can I do something to get it back? What to do until it comes back.

I remember early in this fitness journey. I was talking to Spencer and he was brand-new as my running coach. I remember him asking me what I was so afraid of. I didn’t realize I was telegraphing fear, was a little taken aback at being directly called out. I eventually told him I was afraid I would wake-up one morning and my love and desire for running would be gone. That would be DISASTER.  It would mean I would instantly, certainly, gain all of the weight back and become type 2 diabetic again. Over night. Catastrophically. Of everything that could happen that’s what I was most afraid of.

I was so busy all these years to keep it in a careful, tight choke-hold so it couldn’t wander away, I didn’t realize I was killing it…

One morning last Fall I woke up and realized she really was good and gone. Until last week, I kept going through the motions of lacing up my shoes and going for a run, hoping she would re-appear. No luck so far. But I slowly realized my desire to stay firmly planted in my new healthy life was alive and kicking and didn’t care that running was out of the mix for the moment.  I wanted to move, stay connected and keep getting fit and strong; even if I wasn’t running.  So that very thing I feared deeply happened.  But the story I told myself about how that fear would result in total disaster did NOT happen.

Fascinating.  Liberating.  A lesson to remember about the stories we tell ourselves. About the stories we choose to believe.

So I’m not going to chase my mojo down right now. I’ll let my running mojo return when she’s good and ready. I’ll wait patiently, filling my time with a ton of other activities, learning some new skills (swimming!) and testing new boundaries.

And I’ll welcome her back with open arms.

And this time around I won’t put her in a stranglehold.

It’ll be a partnership and a friendship and the weight of my world won’t be solely on her shoulders.

What do you do when your mojo takes a hike?

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Just START!

~ betsyhartley392 ~ 8 Comments

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Spencer and I started this business, Novo Veritas, over 2 years ago.

I love it.  All of the work and hours and challenges and success.  More and more every day. It’s a hell of a ride, an intense privilege to work with our clients and we’re currently taking this business in directions neither of us ever dreamed possible…

My personal favorite part of the whole business adventure?  The privilege and honor of being invited into someone’s life at a time where their hearts and minds are more than likely vulnerable, ashamed, determined, brave, scared, fierce, focused and much more.  They invite us in.  Trust us with their stories, their history, their fears and deepest hopes.

And then sometimes, if it all works out just right, they even allow us to join their team.

Most of the people we get to work with approach us for one of two basic reasons…

  1. Tell me how to get started.
  2. Be on my team.
  3. (A close 3rd place would be….)  Hold me accountable.

In the past few weeks a handful of people have reached out to me asking how to get started – and how to build their own teams.  The following is a list I created about a year ago and pulled from one of my previous blogs.  And it’s still the advice I give, still what I believe in my heart.

AND it also happens to be the advice I wish I could have listened to when I got started on this journey to change my life.

 

Here’s what I wish I had been told.  And in the cases where I was told; I wish I could have embraced and BELIEVED it…

1. Your weight fluctuates.  Daily. It will go up or down during training.  If you have your period.  If you eat too much salt.  You smelled a cake being baked. The rotation of the earth. 🙂 Sometimes it’s really legit gain because you simply ate too many calories over a period of time. But you have to understand that your weight isn’t stable in the day to day. Not gonna happen. Quit even thinking it’s possible. And you know what?  It isn’t meant to be. You thought you got to a number and stayed there with just a little effort?  That this whole bodyweight thing was simple math and cut and dried?  Uh…  HELL NO.

2. Take measurements.  I really WISH I had known how big my hips or belly or thighs were at my largest.  I didn’t take measurements because — hell — who really wants to know that they have a 90” waist?  You will wish you had those body measurements for reference and reassurance in the process. At any point when you’re feeling ‘fat’, stalled, discouraged or just wondering how far your journey has taken you — you can pull out a tape measure and be assured, well beyond the confines of a stupid scale, that you were NOT gaining anything but muscle or fitness.

3.  Worry is wasted energy.  Spend time looking for solutions and opportunities.

4. And for the love of ALL THAT IS HOLY quit beating yourself up. YOU, who you are at the very CORE of your being, has nothing to do with the number on a scale or the packaging of your body. NOTHING.  Please, oh please, just believe me on this one.  I’m in tears writing this.  I am crying for you and for myself too. Because I know you won’t believe me, you can’t fathom what I’m trying to tell you… This is the last thing you can possibly wrap your mind around when you’ve battled your weight your entire life and a number is staring you in the face — a number you hate.  A number so large you didn’t know the scale went that high. I know that feeling of panicked desperation and hopelessness as well as I know the sound of my own heart beating. Text me, call me, reach out to me and I will spend the rest of my life relentlessly reminding you of your value to our world. And if you can’t believe yourself, then trust that I’m a way better judge of YOUR value than a stupid mechanical piece of crap you bought at Costco.

5. Don’t pick a number for a goal.  (See 1.) Don’t pick a clothing size either. That’s really just another number. Pick a feeling, activity, ability, destination.  You want to climb stairs and not be gulping for air?  You want to feel solidly OK with how you feel in your birthday or bathing suit? 🙂  You want to be able to hike, run, walk, move better….  PICK something that isn’t a transient, essentially meaningless, number.

6. Know that the BIG picture is worth all the little steps, mis-steps, concerns, questions, sacrifices. It’s hard work. It’s worth it.  They’re points of feedback and learning.  And this whole ‘get healthy’ thing is in NO WAY linear.  No way.  There is nothing direct, logical or straight about this path you are on.  And you’re going to be making shit up as you go.

7. Do NOT let that scale dictate your mood to the world.  So you can’t not weigh…  I get that, but we should keep working on that. 🙂   So you step on the scale and it’s up a bit?  DO SOMETHING about it.  Don’t be a bitch. Or walk around like someone ran over your dog. Or have a short fuse with loved ones.  Or start restricting food because you don’t ‘deserve’ to eat. Or start secluding yourself from the people you love because you feel you don’t ‘deserve’ their love or you’re deeply embarrassed. Stop allowing that stupid, effing, scale to affect your mood.  Reach out. You may not have great control over how you feel, but you can ALWAYS choose how you act and react.

8. Please, please, please love on yourself.  And believe in yourself.  Hang tightly to HOPE. Hope is powerful stuff. YOU will do this.  And you can’t see the day, but it’s coming; you will be healthy and happy. Your weight should not be allowed to dictate ANY of that.  You have so much to offer the world.  You’re an aunt.  A sister.  A friend.  A daughter.  A momma. A lot of really, really remarkable things that no one else in the whole entire world can possibly be! We were only given ONE of you. One. Do what you can each day to help yourself get healthy so you can be around and enjoy the life in front of you.

9.  This isn’t a short-term investment.  Trust the process. Life-time commitment. You will look at something daily and judge it as not moving, plateaued, failing.  HANG ON and look at this from the 3,000 foot view, look at this from a 365-day investment. You will see growth.  YOU WILL.  Really!  Keep at it.  You didn’t gain the weight over night.  You will not lose it overnight. Trite and irritating – but TRUE.

10. One of my favorite songs is ‘Live Like You Were Dying’ by Tim McGraw.  If you are like me you’re living this weight loss journey with a lot of fear.  Fear of going backwards.  Fear of judgement.  Fear of FAILURE…  The ‘what if’s’ can paralyze you…  Holy smokes.  The fear you have embraced and live with could choke an elephant. What if you could just enjoy the journey for what it was and live each day like you are trying to be your very best? Living like you’re dying doesn’t mean you live with no consequences for your choices.  It means you accept each day, each moment for what it is and keep moving toward the goal you want to reach…  (And for back-up… See this video by Brene Brown.)

Trust the process.

Keep moving forward.

Love on yourself.

Happy trails. 🙂

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