{Fueling for the Long Run or How not to have stomach cramps, want to die of hunger, or crap your pants on a run…yes, I just said that}

Posted in Uncategorized by sneaksandstilettos

After far too many stomachaches post-long runs and sometimes feeling sluggish after certain runs, I started to do some research. I bought the book, Performance Nutrition for Runners by Matt Fitzgerald, and learned so much about fueling my body for running. If you’ve had issues with fueling I strongly recommend you purchase this book. He breaks fueling for running down into easy to follow ideas that you can take home to your kitchen and use on the run.

One of his first chapters breaks running down into his four principles of healthy eating.

1) Eat Natural Foods-think more fruits and veggies, less processed grains, more organic and phytonutrients.

This was a hard one for me in the beginning. I felt like I relied on carbs so much to get through my runs and before and after runs. While runners do need carbs, we also need real carbs and real food. Last summer I was having one of the best training cycles and even managed to lose a few pounds by eating more natural foods. Ryan and I had started to really cut out processed foods. I felt better on my runs, before my runs, and after my runs. Initially I felt I needed those processed carbs (crackers, granola bars that weren’t so healthy, etc.), but as my eating improved so did my desire for more real foods and my running.

Natural foods should include eating lots of phytonutrients. Phytonutrients are foods with the most antioxidants in them. Fitzgerald includes the following list of top antioxidant foods in his book (ranking means nothing-they are all highest foods in antioxidants-according to USDA)
1. small red beans
2. wild blueberries
3. red kidney beans
4. pinto beans
5. cranberries
6. artichokes
7. blackberries
8. prunes
9. raspberries
10. strawberries
11. red delicious apples
12. granny smith apples
13. pecans
14. sweet cherries
15. black plums
16. russet potatoes
17. black beans (dried)
18. plums
19. Gala apples

2) Eat A Balance and Variety of Foods

Eat a wide range of fruits and veggies, protein, carbs, etc. Don’t eat the same meals all the time. Change things up; don’t always eat one type of meat or wheat.

3) Balance Your Energy Intake With Your Energy Needs

This means taking in calories you burn and not more than you burn. The key is balance for runners who are training for performance. Your body needs a certain amount of fuel to perform. Depriving yourself of what your body needs will do little to help you be successful in a race or in losing weight, but at the same time a three mile run doesn’t earn you a hamburger and french fries or a pint of Ben & Jerry’s. Overeating/compensating for miles ran is a top rule runners break. Yes, running burns more calories than nearly all other forms of exercise. No, you cannot eat whatever you want, whenever you want, no matter how far you run. If you can, we can’t be friends, and you should still consider your health not just the number on a scale…so there.

4) Customize Your Diet to Your Needs
Maybe you are lactose intolerant (me), maybe you have an allergy or intolerance to gluten, etc. Tailor your diet to get the nutrients you miss from certain foods from other places. Fitzgerald recommends keeping a food and workout journal to help build the connection between what foods might be hindering your running or workout performance, and to help see how healthy fueling (real food and balance) can improve the quality of your workouts and how you feel.

In chapter 2, Fitzgerald goes into detail about the right balance of carbohydrates, fats, and protein for runners while also emphasizing what I said in week 5’s training-we are all unique and may have special dietary needs as runners. We have to play with these levels and balances until we find what works best for us. He suggests runners get 40-70% of their calories from carbs or 3-5g/lb, 20-40% of their calories from fat or 0.7-1.4g/lb, and 15-25% of their calories from protein or 0.6-0.9g/lb. Again, this may seem like quite a range, but we are each different in our training levels, abilities, and metabolic processes.

This is where the food/exercise journal comes in handy. Studying your food/exercise journal can reveal issues with your diet. For example, bonking during workouts may mean you are not eating enough carbs. Lingering muscles soreness (I guess I need to read my own advice) could be a sign of too few proteins and/or fats in your diet. Frequent injuries signal you may be short on protein in your diet. Once you find the right balance for yourself, you wouldn’t need to keep the journal going all the time if it felt overwhelming. I don’t keep a food/exercise journal anymore, but it did help me figure out some fueling issues when training for my 2nd and 3rd marathons.

For morning runs I eat either an english muffin with peanut butter or a small bowl of oatmeal pre-run with fruit. For afternoon runs, I eat a sandwich, leftovers, whatever I like, BUT I consider my portion size in relation to how far away my run is planned. Running sooner=smaller portion. Running later=larger portion. Running on a full stomach will simply make your muscles and stomach compete for much needed blood giving you a stomachache and making you feel like junk. In the beginning, I stuck to bland and simple foods as I didn’t know how my body would handle the food. For long runs of 20 miles or more I switch to a bagel for breakfast to get some extra carbs in my system. This is also my go to pre-race meal for the extra calories and carbs. I don’t eat bagels on regular days as I don’t need all those calories or carbs to function throughout a regular day or run.

Before an afternoon run I reach for a Bearded Brother Energy Bar or Picky Bar with fruit, or if I’m not too hungry just fruit.

Fitzgerald also goes into detail about good carbs for runners versus bad carbs for runners, what fats to eat more and less of, as well as foods with quality proteins in them. He also devotes an entire chapter to improving your body composition (i.e. lose weight) in a healthy way for active people. Strength moves are included that will not only make you more lean, but stronger as a runner, too.

The book devotes an entire chapter to hydration including more reasons why Gatorade may not be the best choice of drink for some runners, how to use GU properly (there is a good way and a bad way-hint: don’t mix GU’s and sports drinks within 20-30 minutes of each other; way too much sugar for the digestive system to handle), and charts of information on all types of electrolyte drinks on the market.

As for my hydration needs I usually stick with water (adding fruit for flavor and extra phytonutrients often), and over the past year have started drinking Nuun before, during, or after SOME runs in addition to Ultima for its convenience and fizz. I try to drink one to two liters of water on most days regardless of my runs or workouts. For runs less than 90 minutes I stick to water. Runs over 90 minutes require the replacement of electrolytes so I turn to Nuun or Ultima. Both have been favorite electrolyte drinks because they are easy on my stomach (less sugar). For races, I don’t mind Powerade because it has both protein and carbs.

Hydration and GU’s are an area where I feel all runners really are unique. Some runners I know hate GU’s. Some runners (like me) love them. Some runners have super sensitive stomachs to certain electrolyte drinks others don’t. Try things. Document them in a food/exercise journal, and you will find answers and solutions to your fueling issues. Don’t suffer more than you have to.

When it come to what to eat pre-race, post-race, and post-long run Fitzgerald’s got that covered, too. One of the number one lessons I’ve learned about fueling over the years is the importance of what you eat during the first 30 minutes to and hour after you finish your run. Eat nothing and you’ve missed a key window to muscle recovery, fighting off illness due to a weakened immune system caused by running, and a chance at a quality or improved future workout. The first hour post-workout is a key time to take in proteins and carbohydrates.

The book suggests options, but my old standby is an english muffin with peanut butter, some hydration drink or juice I’ve made from my juicer, and water. My muscles recover faster, I feel better on future runs, and I don’t get sick like I used to when I recover right.

During my training for my first few marathons I got sick in the final weeks before the big race day. Frustrating-Completely My fault? Yes! But why? I didn’t recover right with fuel or get enough sleep (something the book references, too, but I’m still a work in progress on this one). Post-long run I used to choose Mike and Ike’s, the nearest candy bar, or ice cream pint Cookie Monster style (nom-nom-nom) or eat nothing because my stomach hurt instead of replenishing both the proteins and the carbs in a healthy way like my body needed (holy long sentence Batman). I’ve since gotten wiser; more real foods, balance, and variety in the first 60 minutes post-long run equals a happier body and runner later.

Another topic in the book-snacking right. His top 5 healthy snacks for runner 1-energy bars (cue Bearded Brothers or Picky Bars), 2-Soup Cups such as Nice Spice, 3-fresh fruit (see list of phytonutrients above and add variety by changing up your choices everyday), 4-fruit smoothies (juice it up), and 5-trail mix (not the candy-like ones filled with M & M’s and chocolate chips…that’s just, well, candy).

Other topics included in this book include special needs of runners (i.e. women runners vs. men runners), tips for eating out, meal plans, and supplements. Eating out has always been a challenge for me as I see it as a chance to treat myself. In the last year I’ve really started to notice the difference in how food makes me feel. I’ve slowly started making changes to my food choices when eating out. Last week at the Olive Garden for example, I chose the tilapia and asparagus with a breadstick in place of the calorie laden alfredo and breadsticks. After the meal I felt satisfied and full of energy rather than in a carbohydrate coma. Treating myself is great, but it doesn’t replace the positive feeling of fueling the body well. Moderation is key! I ate the breadstick after all. If you can pass one of those up, then more power to you.

This post is long, and I could go on forever. Many of my ideas and starting points came from the book Performance Nutrition for Runners by Matt Fitzgerald combined with good old trial and error. Check out his book for more details! Also, I’m always open to specific questions, too. Did something not make sense? Want more ideas? Have a suggestion or fueling lesson you learned the hard way? Send me an email or comment below. One of the best things about running and talking to other runners is learning from each other.

25Jan2014

{Don’t Act Your Age-30 Things During My 30th Year}

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My little sister and I way before “30” had any meaning or expectations.

This post has been sitting in my drafts since October. Since I’ve already started in on this list, it is definitely time to share it. I’m not getting any younger after all. For some reason I was a little afraid to share it as these thoughts are so personal and often seem so different from others. This post is simply my thoughts and not based on any person, event, or conversation I might have had with anyone. You might totally disagree with my thoughts, and that is fine. We all get to make our own choices in life, and this post shares a glimpse into how I want to live my life. In the spirit of this post and not acting my age-here goes.

I not sure what it is about turning 30 that has me wanting to be adventurous and try new things. When I was a kid I thought turning thirty meant you were old. It has always marked in my head when one really became an adult. I imagined I’d be married with children and acting a whole lot older than I do. The reality is that I don’t feel any older than I did ten years ago. I don’t have children because I’m having too much fun with my freedom and independence…except my cat who I do consider to be my first son.

I still love new experiences, being adventurous, and doing stupid things I should have learned not to do in the last ten years. I would rather spend money on an experience than save it for 35 years later when I might be dead. I still have the ignorant “it won’t happen to me” mindset far too often. I don’t always eat my vegetables. Sometimes I have too many drinks when I know it won’t feel good the next day. Just the other night after a couple of drinks with friends I put a giant temporary tattoo on my arm that took up my entire forearm just for fun. Sometimes I eat popcorn for dinner. How can I be turning 30?

Turning the big 3-0 doesn’t really scare me or freak me out; it is just a number after all. I’ve always believed you are only as old as you decide to be. There are no ages to do things at or not do them at. Yet at times I feel societies pressure to follow these often unwritten age rules. But why?? Why must this, this, and that happen by this age. Why should I be slowing down instead of speeding up? Who decides these things? Why are we supposed to start acting old?

Maybe it is more of that ignorance is bliss thing combined with the fact I don’t have kids, but I refuse to get old. I want to be young. By young, I mean alive, curious, full of wonder and wanderlust, and desire to fill my life with rich and rewarding experiences. I want to be a life-long learner and goal setter. I want to fight for my right to PaRtY!

As I get older in a numerical sense, I feel there are fewer and fewer people around me who don’t act their age. People sacrifice so many things in exchange for what they are supposed to have and for who they are supposed to be. I slowly see people give up on dreams, goals, or hopes because they say they are too old. Too this. Too that. But what we are is too afraid. Too worried about our age and how it looks to others. Too fearful of bad things that have held us back previously. Too set in our ways to do something differently. Too stuck on a path or plan to ever diverge. Now I ‘m not talking quit your job and move across the country (although if my husband ever said he would I would be tempted-but he NEVER would). I’m referring to letting adventure find me and not being so afraid of it when it does. To do the things I’ve said I want to do, but never have. To stop waiting for those experiences to find me, and instead create those moments for myself. To do more following of the Holstee Manifesto below.

I credit running for the most part for giving me a younger spirit that doesn’t want to think old. It has taught me in the past few years about how much I want to see the world, how unhappy I am with the mundane and average, how working hard rewards you in so many ways you can’t even begin to imagine. Running has shown me how age is just a number not a sentence, statement, or dictation of how to think, act, or feel. Seeing people in their 70’s and 80’s still running and living active lives inspires me everyday to do the same. And I’m talking LIVING people! These young souls are not home-bound and plagued by health ailments. Can I guarantee this won’t be me-obviously no. Can I guarantee you I won’t wait to find out-an astounding YES!

As I enter my 30th year on Earth, I want to remind myself that we only have this one life to make our own rules and follow our own dreams. In the end it doesn’t matter what society says. It’s your life! So many runners, moms, dads, and individuals out there DO inspire me because I see them going for it. Readers of this blog inspire me with their goals and dreams. They work hard to balance family, responsibility, and their dreams.

Besides being a list person, setting smaller dreams and goals gives us a sense of accomplishment while lighting that motivational fire under our arses. This year I want a list of 30 things to go for leading up to my birthday and in my 30th year, and I need your help. What are some ideas to add to my list in my journey to and during 30 years young? What cool experience did you make, see, do, explore, etc. I want a balance between the adventurous and the it’s-ok-to-have-a-calm-life.

Goals for 30th year
1) Race 30ish mile race (50k)
2) Skydive
3) get a tattoo
4) improve blog
5) become a trail runner
6) read 30 books (This will be hard for me as I usually read like 8 books a year…on a good year. Any suggestions?)
7) hike in natures beauty (Yellowstone, Grand Tetons, Glacier National Park)

8) visit Portland, Oregon
9) take a(nother) road trip
10) become a yogi or at least get committed to yoga/take classes
11) become a Marathon Maniac
12) go scuba diving
13) visit another country (plan to travel to Mexico with family)

14) visit ten (minimum) new state parks
15) cross at least two more states off my 50 in 50 list
16) try new foods (new ethnic eats)
17) Try 30 new to me beers
18) complete a century ride on trails (Perrot State Park to 400 Trail in Reedsburg)
19) get a massage-truth, I’ve never had one
20) go downhill skiing again-it’s been 7 years
21) complete a monthly photo challenge-I’ve got a ton saved, but have never done one

22) go ice skating again-it’s been 16 years
23) ride on a train
24) visit another baseball stadium
25)
26)
27)
28)
29)
30)

I still need six more ideas. I’m open to suggestions! Keep in mind these events will happen in the next 16 months, so I can’t fly to Mykonos, Greece or visit the Australian outback as much as I’d like to-unless your paying ;)! I want to make the next year about adventure, fun, and living life…not about a number!

Suggestions…Go!

1Jan2014

{3,2,1…Happy 2014 Goals}

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Here they are…my fitness related goals for 2014!

{#1-Run my first ultra marathon}

So this is a big one for me (and a scary one)! I’ve been thinking about going longer for a few months. Registration for the Kettle Moraine 100 opens Tomorrow and I’m signing up. I’m not totally cray cray though…I’m signing up for the 50k (31 miles) in honor of my 30th birthday the weekend before. I’ll save the 100k and 100 mile races for when I really lose it.

{#2-Run more trails}

This goal goes with goal #1 since most ultra marathons are on trail systems and the 50k is no different. I’ve been liking the trails more and more for the private conversations with nature (not literally) and their scenic beauty. Getting state park passes for Christmas from the in-laws seemed like the ultimate sign. Plus with our amazing road trip this summer I have a feeling there will be some great trail runs!

{#3-Cross off two more states at minimum towards reaching my 50 in 50 ultimate goal}

I’m registered for both of these races. I’d love to run more than two this year, but alas I don’t have an unlimited racing and travel budget. Without a sugar daddy for a husband, I will be content with the great places I do get to visit this year.

{#4-Complete a Century ride}
After injuring my ankle and rediscovering biking after a ten year absence, I realized how much I enjoy cross training on the bike. This summer I plan to ride the entire La Crosse State bike trail to the Sparta-Elroy trail to the 400 trails end in Reedsburg…exactly 100 miles in a day!

{#5-HIIT workouts after short runs and yoga once a week}
I was very inconsistent with HIIT workouts last year. This year I’m scheduling them after my short run days. I started doing yoga this year and want to make sure I do it at least once a week. More would be great, but I need to be realistic, too.

{#6-Train and Pace my husband to finishing his first marathon}

I put this one last because I don’t think he needs that much help, but I did make his training plan, buy him running clothes and fruity GU for Christmas, and will be running with him so it counts for something.

Those of you who have ran a marathon before probably remember all the questions and uncertainty you had while training for your first. I’m going to document what it’s like to train with your husband along with all those first marathon experiences in a new post each week. If you’ve never ran a marathon yet or are training for one, join us! Stay tuned!!

When the champagne has worn off start thinking about YOU! What are your 2014 fitness goals? You only get one body…how will you take care of yours?

Happy 2014!

31Dec2013

{2013 Goals in Review}

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Review of last years goals…
1) Cross train at least one day a week.

–>So spinning lasted a few months-until track started, I did start biking this summer and realized I like it, and I did start doing yoga…so I’d say that was mostly successful.

2) Beat my yearly half marathon number. Last year I ran 4. This year I’d like to run at least 5.

–>Even with my first DNF race ever (Dances With Dirt Half Marathon), I managed to race seven half marathons this year and earn an unintentional PR! Success.

3) Explore local races I’ve never done before.

–>In addition to getting to race in many places this year, I did try out 5 new races in my area. Loved doing that. Success

4) Continue lifting one to two times per week. I don’t like doing it, but I like it after.

–>Epic fail! Once I quit prepping for my PR marathon, so too ended the lifting. Other than a brief reinstatement while I was injured and couldn’t run, this goal was not achieved.

5) Do bodyfit five days a week.
–>See above!

6) Complete my double weekend (1/2 marathon and full marathon on Sat. and Sun.) in February with minimal setback in training.

–>Done! And with a positive experience that left me wanting to do it again.

7) Start making smoothies with veggies and fruits.

–> Juicer bought as anniversary gift. We tried many flavors and mixtures this year with many more to go!

8) Read more.

–> Not sure. I don’t think this happened. I sure had good intentions though. I have five books right now just waiting to be read.

9) Qualify for Boston.

Maybe if this had happened I’d have qualified.

–> Didn’t happen, but I came close (missed new qualifying standard by 1:36). In my second training attempt I badly sprained my ankle so there was not a second chance this year. I will accomplish this goal one day.

10) Enjoy the simple things.

–> Maybe?! Sometimes I did this, but far too often I get caught up in life and forget to slow down. Still a work in progress.

Tomorrow’s post…my 2014 goals. I’ve got some good ones!

31Dec2013

{2013 Running Review}

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In the blink of an eye 2013 is over. The below link pretty much sums up my running over the past 365 days. The photos below are a glimpse of the year that was 2013.

What did you do this year that you are proud of? Excited about? Worked hard to achieve? Where did your run that you’d recommend to others? I’m always looking for new routes and destinations to run.

27Dec2013

{Friday Fab 5}

Posted in Friday Fab 5, Uncategorized by sneaksandstilettos

{#1-Lots of freshly fallen snow to run in}

Makes for some gorgeous runs!

{#2-Sisters}

Can’t help but think of how much we’ve grown up. We’ve always had a rough time getting along, by in the past few years have made huge strides in our relationship.

{#3-Sand Creek Brewery}

While in my hometown, we had to try some of the local beers. Even though the Badger Porter and Cranberry Ale (love) are favorites of ours (and may
or may not be In our fridge now) there were still many to try! See photo below!

{#4-more Sand Creek Brewery}

{#5-Favorite guy to celebrate with at ALL holiday parties!}

Today we are headed to Christmas number 3!

Happy Weekend!

26Dec2013

{Christmas Winter Wonderland Run}

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Visiting family across the state or country is the perfect opportunity to explore new territory, run new routes, and enjoy nature’s wonder in a new way. So I did just that on Christmas morning. It was one of those perfect winter mornings…freshly falling snow, temperatures in the twenties, no wind. I was all prepped to rock out to my holiday music mix on my iPod shuffle from 2006. Of course I also had to show my holiday spirit by donning my holiday Pro Compression socks.

This would also be the first time I got to try out my Christmas gift from the husband. It was really all I wanted from him as a gift and he delivered! I’d have loved the Garmin 620, but just couldn’t justify spending $450 on a watch. The 220 has the important features I’ll use the most and didn’t totally break the bank, so it was the one I requested. Plus purple is awesome; you’ll be hearing more about my thoughts on this watch as I become an expert on its features.

We headed out for our run and passed by this festive street seeing more snowblowers than vehicles.

Then it we headed towards Lake Michigan for some scenic winter views.

This run was just so beautiful. The trees heavy with fresh, glistening snow. The crunch of untouched snow underfoot. Holiday tunes playing in the earbuds. The changing landscape so in contrast to the warm weather sights.

There is always something I’ve loved about winter that is hard to put into words. The world is blanketed in snow, yet so desolate, exposed, and vulnerable. It’s the perfect time to take comfort in small things that make you cozy, toasty, and warm.

You can hear winter’s song on these winter runs or at night with the moon reflecting off sparkling snow. There is a certain sound to it only heard in the winter months. These are the winter runs I love so much.

Winter runs also go perfect with a warm cup of Starbucks or mug of hot chocolate.

Get out and enjoys winter’s song.

23Dec2013

{Happy Holidays}

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In the blink of an eye the holidays are gone. This year they’ve come too fast. The days leading up to Christmas are often some of my favorites of the year. I feel like I didn’t get to enjoy some of the traditions I normally have because I was overwhelmed with other obligations. Not okay! So join me in my wish for you and myself.

My wish for you and yours over the next few days is to slow down and enjoy the season. Savor those moments with your family and friends. Enjoy the great treats, the glow of holiday lights, and the sounds of the season. Linger with your loved ones snuggled on the couch with a cup of hot chocolate and a holiday movie. Get every last minute you can out of the holidays. Squeeze in that last tradition. Simply enjoy the magic this time of year brings.

Back of our holiday card.

Happy Holidays!

29Nov2013

{Black Friday-Running Gifts}

Posted in Uncategorized by sneaksandstilettos

Need a gift for a runner? Any runner would love these ten things!
1. Pro Compression Socks-One of my favorite brands to run in. ($50-usually can find coupon codes online for 30-40% off)
2. Randies by Oiselle-These look so fun! ($48)
3. Stainless Steele Water Bottle-Great way to encourage and remind you to drink enough water. ($18)
4. Sweaty Bands-My go to running headbands ($18)
5. GU-My only fueling strategy for long runs (Box of 8/$11.60 or Box of 24/$31.50-again look for deals on certain sites)
6. Running iPhone Case-So cute, love! ($25)
7. Garmin 220-Seriously want! Why doesn’t Ryan read this blog. ($250)
8. Brooks Winter Running Jacket-Best way to get winter runs in is have the right clothes. You get what you pay for. ($150)
9. Yak Traks-A must for winter running in the midwest. ($30-40)
10. Nuun-Best way to rehydrate on runs. ($20 for 4 pack)

Happy Running and Shopping!

12Nov2013

{enjoy fall…}

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With fall nearly over and cold weather temperatures here, I have to say I enjoyed this fall.

But, I don’t think people know what that means. I don’t just mean I enjoyed it, I mean I got out in it and enjoyed all the changing season had to offer. And I documented it with lots of photos I love.

I played in leaves crisp to the running shoes and bright to the eye. I explored the reds, oranges, yellows, and browns throughout my home state. I explored new trails and old trails taking in the sights of fall-shades so brilliant you almost can’t imagine them. I saw plants with their flowers long gone and trails blanketed with leaves. I ran through the woods enjoying the freedom and glory you only experience when alone just you and the trail.

I hiked paths along rivers, lakes, streams, and forests…alone, with my husband, and with friends. I saw tracks, animals, and signs of old life in those woods. I watched leaves fall doing their delicate dance and swirl before falling to the ground for one last display of color.

I listened to fall. I heard the wind blow through the trees, the branches and leaves creating their own music and rhythm like a fall symphony. I heard animals of fall collecting, gathering, scurrying, and seeming to enjoy the same things I was. I heard leaves fall from their trees and land ever so softly on the ground. I listened to the water move slowly and quickly soon to be stilled during winter months. I heard the light pounding pattern of my feet as they hit the soft ground below.

I smelled the scents of fall. The crisp, earthly leaves…the grass and its greeness still holding on. I smelled the dirt that has a scent unique to fall as Mother Earth prepares for the cold days ahead. I smelled the crispness of cold fall mornings. I took in the scents of apples on trees and the smell of late flowers of autumn.

I felt fall’s wind on my neck, in my hair, and on my ears. I felt nature’s contrast of cold mornings followed by autumn’s sun slowly warming me with sunshine. I felt raindrops on my face and the soft Earth beneath my feet-the perfect spring to a runner’s step. I felt leaves I collected in my hands, and the contrast of roughness of a tree’s bark compared to its leaves. I enjoyed the warmth of my morning coffee in my hands as I hiked through nature’s splendor.

I thought about life. I worried about things big and small. I forgot my worries. I planned the trivial details of the week’s to do list. I dreamed big and let my imagination run wild. I thought about fears and losses. I remembered the ~~things~~ experiences I’m grateful for. I thought about my past. I imagined the future. I thought about nothing. I thought about everything.

I danced, smiled, laughed, and felt full of contentment as I stood in falls subtle sounds, leaves falling all around me as if I were in a movie, taking in every color and painting a permanent picture in my mind to last me through the long days ahead while bottling the crisp scent of fall in the woods. I felt the peace that you only feel when you’ve spent a day in nature-a feeling another person or place can’t quite replace or create.