race

Q: How do I make a water stop without spilling the water all over myself?

| cheriarmour

This question was actually texted to me by a good friend, Taylor Doe.  I friggin love technology

Taylor is a schoolteacher from Colorado.  We met during an audition for our college a cappella audition (yes, I sang a cappella, and I’m damn proud of it), and we became fast friends.  Taylor just completed her first half marathon, the Disney Princess Half, in February, and though she’s a devout worshiper of the Church of the Boston Red Sox, we’ve been able to put our differences aside and continue in harmony.

Taylor Doe
Taylor Doe

So onto the question!

I’d be lying to you if I told you I’ve completely mastered the art of the water stop. (For those of you new to racing, the water stop is a table, usually staffed by race or community volunteers, who hold out dixie cups of water, and sometimes Gatorade, for runners of a race. The more miles? The more stops!) A few factors make the water stop difficult. One, you never are quite sure what side of the road the stop is going to be on. Once you figure it out, there isn’t a blinker tattooed on your butt, telling the runners behind you you’re switching lanes, so it can be kind of a cluster moving over without tripping up someone behind you.  Two, once you get there, a little girl is handing you this cup of water that you’re supposed to drink while jogging?  And then you try to politely litter while a disgruntled Boy Scout glares at you from behind his ice scraper that’s doubling as a dixie wax cup scraper by tossing it gently onto the nearest sidewalk.  It’s tricky!

So here’s what I figured out.  When you’re racing and you’re trying to get water at a water stop:

Try and look ahead to see where the stop is.  The further out you have it figured out, the smarter you can be about getting over to the table.  Then, reach your hand out and firmly grab the water.  That sounds ridiculous, but you totally have to commit.  If you don’t you may end up spilling a cup of water all over a little girl in 50-degree beach-windy weather.  Like I did. 😦 If the cup is too full for you to take a shot, dump a little out on the ground, slightly crumple the cup, and toss it back like a shot.  Commit to it, or you’ll choke.  If you need more?  Grab another cup, and do the same.  But there is nothing more miserable than trying to toss back a cup of too-full water or Gatorade.

My last bit of advice?  Turn your shocks on while you’re cruising the water stop.  What I mean?  This isn’t the time to start galloping about like a great big horse.  Smooth your jog down, and commit to that cup!  

Navigating bar food.

| cheriarmour

So I’m adding an element to the blog.  Super relevant, yet super challenging.  It’s the part where we’re young and we like to go out with our friends – so how do we navigate the downtown bar/restaurant scene without totally wrecking our diets/lifestyles/training programs?  Here’s a little guide with a couple of tricks to help you navigate when your frands call you up.

First, don’t panic.  It’s tempting to, when you’re training, or when you follow a specific diet, alienate yourself from friends who don’t eat or drink the same way you do.  But just because you’re watching what you eat doesn’t mean you’re not allowed to spend a little quality time with friends, right?  So your friends call you up and say, “Hey, let’s go get nachos and watch sports (ew) at the bar!”

Draft 1

“Okay girl!  Let’s go!”

So second, scope out the scene.  Google the place where you’re going to go, check out the menu, and make a plan for yourself.  Don’t expect yourself to make a great nutritionally sound decision when under duress.

Draft 2

Third, skip the sodas, skip the bread basket, and skip the appetizers.  If you can manage that, you’ve already won half the battle right there!  Between those three things, you could add on enough calories for a full meal, so if you skip those, you’ll actually still be hungry when your food comes out!

Eyeball the sides.  Can you replace the chips or fries with something else?  Is there a fruit option?  An option for a side salad?  Even sweet potato fries?  Go for the one with the least grease, and stick to it!  Fries and tots are completely awesome, but trust me, your belly will thank you in the morning on your next run.

Draft 3
Veggie burger with green beans on the side! Proof that you CAN find better choices, even when you’re at the bar, among the nachos, beer, potato skins, and fries!

Do your thing!  Enjoy your meal!  And enjoy pretending that you care about sports!

Finally, finally, if you slip up and go for something that wasn’t the plan, that’s okay.  Don’t beat yourself up over the stray fry or the dessert that accidentally found its way into your mouth.  Food is meant to be enjoyed, and dang it, you’re allowed to have a good time once in a while!

So fear not next time you go out with friends, and hey, maybe your good habits will rub off on a few of them!

 

 

Q: You’re running a marathon? How many miles is that?

| cheriarmour

First, I haven’t heard from my friend, Kyle from the New York Post.  Kyle, darling, if you’re reading, I’d love to hear from you!  Seriously, let’s talk.

Nextly (that a word?!), onto our question!  I promise you I’m not being silly, and I’m not being condescending, but I’ve been getting this question a whole lot.

photo (5)

So I’m sure you’ve seen these little dooders cropping up on cars.  Do you feel a little confused when you see them? Or the 5k? The 26.2? There’s a whole language you adopt when you start racing, and I’m here to translate it for you.  I’m extremely multilingual.

  • Marathon: 26.2 miles – a marathon isn’t an arbitrary term for running around without a purpose.  When someone says they’re running a marathon, generally, they’re running a 26.2 mile course.  This accounts for those 26.2 stickers and magnets you see on cars.
  • Half-marathon: 13.1 miles
  • 10K : 6.2 miles
  • 8k: 4.97 miles
  • 5K: 3.1 miles

So your friend tells you they’re running any of these? Or you see one of these stickers on a car? Here’s your cheat sheet!

Destination Run – Elon Univeristy!

| cheriarmour

So yesterday, I went to see my friend in the bustling metropolis of Burlington, NC to see him in The Music Man.  Great show.  Great music.  Good-looking cast.  Absolutely bizarre ending.  You know what I mean if you’ve ever seen it.

Music Man

So I decided to do a “destination run” thing to change my long run Sundays up. That always seems to put a little extra pep in your step, and I finished 10 miles a little faster than the last few weeks have allowed me too. I found myself at my old gorgeous alma mater, Elon University, and something about being back in my old place gave me a little extra runner’s magic.

Marathon Hair

First, I had to decide on my hair. You guys know, my hair that keeps growing and getting heavier by the minute, had caused me a little stress during this marathon prep. So I called on my good friend Kerri Walsh to inspire a hair style, and as always, she came through.  My stuff’s too thick for a braid, but I enlisted the help of a highly specialized device created by Scunci to help me maintain the overall look.

Kerri

Thanks, Doll! You’re the greatest!

Elon

This is Elon.  The photo, that I took as I did my first loop through campus, simply doesn’t do the University, or the spirit of the University, any justice.  Elon is literally a botanical garden, and the facilities are to die for.  The blue of the sky?  We always have it.  On orientation weekends, it’s said that Jesus smiles, so birds sing, the swans come out, and the food in the dining halls is actually good.  I remember days where it had just snowed, and the sky looking like that less than a day after.  I almost went to University of Pittsburgh, and after laying eyes on Elon, I decided that that was where I was going to end up.  I don’t think I’d be half the person I was without what I was taught here.

Elon House

I ran past this little house I lived in after my senior year with Emily Main, still to this day one of the sickest roommates ever.  Right behind  this house was the house belonging to my acapella group where I spent most of my junior and senior year Saturday nights.

I also discovered (as you do when you run a place instead of rushing around everywhere in your car) that Elon also houses a forest?!  How in the heck did I miss that one?

Anyhoo, try this if you’re feeling a little bored with your running routine.  If you’re going out of town, like to the beach or to do laundry at your parents’ house (guilty!) map a run in an area you’re pretty sure is safe, but new to you!

Q: You’re running a marathon….so why don’t you ever run 26.2 miles in your training?

| cheriarmour

I feel like I’ve been asked this question about a bazillion times since I started this marathon training thing.  I may have even wondered it myself prior to buckling down and doing the training.

But the training involves me running about 4 times a week, one long run, and then 3 others.  The long runs never go over 20 miles, and I just did my 20-miler last week.  And folks seem beyond puzzled.  So we chatted about it at work.  I did my research.  And I bring to you the answer.

I don’t really know.  That’s just what the training told me to do so I did it.

Landreth
Chilly day here in Raleigh! This is the Asics Landreth. Great shoe, right? Well it’s SO great that they’ve decided to discontinue it. ::side eye:: As far as a shoe family, it fits right in with the Brooks Ghost, the Saucony Ride, the Nike Pegasus, and the Adidas Glide as far as feel/shape/the fact that’ it’s neutral. And it’s yellow!

Sike.  So you can search high and low for marathon training programs.  Generally, most will be something like mine.  Some of the more advanced programs, for folks who may be more experienced and more elite may call for you to do maybe two 20-milers in the course of training.  But I’d be surprised if you could find a legitimate training program that would tell you to run over 22 miles.  Here’s why.  For one, there’s no training for 26.2 miles quite like a marathon.  Second, and this is coming from pretty seasoned pros, 20 miles is all well and good.  Much more than that for a simple training run, and you are shredding your body and legs.  And your body will need a long long time to recover from that.  So the deal is, if you’re training along with me for a marathon, follow your training program.  And though it may feel counter intuitive once you begin to taper (OMG, my mileage is decreasing?!), there’s a method to the madness.  On race day, you’re supposed to be rested, refreshed, and raring to go.  And the only way you do that is to get your super long runs out of the way about a month out, and then starting to let your body rest, heal, and hydrate for the big day.  How do you prepare for childbirth?  How do you prepare for your wedding day?  You get ready.  Read the books, do your training, and you talk to people who’ve done it.  Now I hope you guys can deal with the crazy as taper madness begins to descend on my household!

Let’s talk about poop, baybee! Running makes you move!

| cheriarmour

I’m not talking about some chub jiggling.  I’m not talking about the booty bouncing.  I’m talking about p-o-o-p.  I don’t want to say it, so we just have to spell it.  (My mom reads this blog, so we can’t get too graphic, because she will call me and yell.

If you run any sort of distance you know what I’m talking about.  You’re in the groove, and all of a sudden, the urge hits you.  The urge to ::ahem:: evacuate the dance floor, if you will, hits you.  There can be a number of reasons for this.  1, if you’re running in the morning, it’s part of the natural cycle of waking up and getting yourself together.  2, if you eat a little breakfast before you head out, your body wants to move things along!  It’s natural.  3, if you’re completing a long run and you’re taking gels, the combination of sugars and/or caffeine can give you a kick in the gut.  And finally, 4, if you’re racing, sometimes nerves can get the best of you, and set your stuff aflame.

So what do you do when you’re running, and all of a sudden, it hits you?

-In a race?  Hit the port-a-johns. Avoid looking down, make sure your quads are strong, and HOVER. Just hover.  Douse yourself in Purell, and keep on your way.

-My least advisable option is to take an Immodium before a big race. I’m not too big a fan of this option because it freaks me out to artificially plug things up.  Unless you catch the stomach flu and are severely dehydrated before a race, I’d skip this one.

-Before a long run or a race? Hit the throne so you can clean house before you find yourself 15 miles from home with a bewildered look on your face.  Skip the super fibrous veggies just before and clean house in the days leading up to a race or a long run.  Don’t eat weird or exotic (to you) foods just before a long run.

-If you really find yourself upset often, try switching to a non-caffeinated gel.

– Trees. If you’ve ever run a long race, people will regularly leave the course on the nature-y parts.  Don’t look at what they’re doing.  You know what they’re doing.  Don’t peek.  That’s weird.  You can do it too if you find yourself in a pickle.

-Finally. Finally. Finally. Map out the bidnesses in the area that will allow you to use their facilities. Some places (understandably) won’t let you use their restrooms, presumably because they don’t want folks getting dressed/having relations/using Listerine/getting drunk and throwing up in their places.  It’s happened to them before, so they not with it. Coffee shops that you frequent in real life, the YMCA, sandwich shops, or places that you worked in high school usually will be nice about the bathroom stops.  Use them.  Thank the folks who let you use them.  And make sure you frequent and patronize these bidnesses when you’re not running as well so you build a lovely rapport with these owners.

For those of you who live in Raleigh?  I’m working on a database to store those bidness (business) owners who are willing to let us use their facilities, and who might even spare a cup of water on a good day.  Look out for the info!

Fueling for a long run. Read me!

| cheriarmour

I’m not a big girl by any stretch of the imagination.  But because of how active I am between teaching and training, I eat constantly. I eat breakfast, I eat a snack.  I eat lunch, I eat two snacks….you get the deal.

So, when you’re running for literally hours on end, simply by virtue of the fact that you’re out there for hours, you’re gonna need to fuel.  Factor that in the fact that you’re burning a tremendous amount of calories, and sweating a ton, and you’re going to be dragging hardcore if you don’t figure out how to fuel.  Training for a half or a full?  Let me help you decide what you’re going to need to stay chugging for 13.1, 26.2, or maybe even ultra-marathon mileage!

My nutrition drawer. In addition to aluminum foil and ketchup packets (don't judge me, we all collect those), I've got Nuun, Clif Shot Blocks, gels, and some unidentified protein powder.
My nutrition drawer. In addition to aluminum foil and ketchup packets (don’t judge me, we all collect those), I’ve got Nuun, Clif Shot Blocks, gels, and some unidentified protein powder.

 

What is it/When do I need it? Pros Cons
Water (hydration) Hydration is going to be the biggest key to you not bonking.  I’m a camel, so I need a lot.  But generally the rule of thumb is if you’re going to be running (in normal temps) for over an hour, you need to build water stops into your run.  Drop water along your route before, run by a few coffee shops you know won’t mind giving you water, or wear a fuel belt, camel back, or a little handheld. All available at your local Fleet Feet! It’s water!  Don’t overdo it.  If you slam too much to quickly, it can cause you to cramp, so just swallow little mouthfuls at a time.  Also swishing and spitting is great for sticky runners mouth.
Nuun (Electrolyte enhanced drink tabs) Nuun is not a water replacement, but it helps to replace sodium and electrolytes you may have lost in a long run.  A few of the flavors contain a little bit of caffeine if you need the boost, too. This is a great alternative to a Gatorade, (which doesn’t suck either) because they’ve cut down on the sugar, while still maintaining the electrolyte replacement aspect.  If you’re watching your weight too, it’s low-cal! Generally, it tastes okay but dang I have come across some nasty flavors!  Pick one you like, and stick with it!  Even if you’re not running, sip on on one throughout the day.  (Also great for hot yoga).
Sport Beans Sport beans are energizing jelly beans are formulated to help you blast through any long run.  You take these guys about 30 minutes before activity, and continue as needed throughout activity.  Consume with water! They come in a convenient little pack, and they’re full of carbs, electrolytes, as well as energizing vitamins. They are really sweet, which is fine for some people, but they sort of made my teeth hurt.  Consume with a lot of water to cut the sugar.
Gu Gu is a thick energy gel that comes in a convenient little aluminum pouch thingie. I think I have a pack in my nutrition drawer. It comes in a host of different flavors, both caffeinated and uncaffeinated and it delivers carbs, electrolytes, and calories in a swift little 100-calorie punch.  The conventional thoughts on these is you pound on 15 minutes prior to a long run, and every 45 minutes after. Energy!  These little guys are super powerful, and the Roctane in particular really give you that extra boost that you may need to push through the last 6 miles, especially of a marathon.  Some people really find that they like the flavors of these things as well! Firstly, I’m not particularly partial to the taste of these.  They get the job done, but they’re difficult to choke down.  Also, **they are rough on your stomach** and I will leave it at that.  Experiment with these before race day, because you may find yourself making a few extra ladies-room breaks.
PowerBar Energy Gel Same exact idea as the Gu, but a little thinner of a consistency.  Same wisdom applies here, 15 before, and every 45 minutes after. Much better tasting, and the thinner consistency makes it a little easier to swallow (heh heh, no pun intended) with a good bit of water.  I find it a little easier on your tummy as well! If you’re really really sensitive, this may have a similar effect that Gu does on your stomach.  Once again, experimenting during training is super necessary to prevent any surprises.
Shot Blocks My personal favorite, these guys come in a gummy stick form partitioned out for consumption.  I usually don’t break into these until about 40 minutes in, and eat whenever my blood sugar starts to dip a little bit, before I bonk.  Again, it’s important to take this with a hearty helping of water. They come in a ton of flavors, and they’re caffeinated, so you’ll feel a little boost as soon as you eat it.  They’re not too sweet, and not too hard on your stomach. Some folks hate the idea of eating something while you run.  I have no issue with it, but it’s definitely valid!

This list is by no means exhaustive, but in my search, these popped up as the faves!This stuff can be purchased at your local running or outdoor-type store.  But may I suggest, if you have a Fleet Feet in your area, that you look them up and visit them!  If they don’t have something, they’ll know where you can get it, and staff there usually has tried everything at least once.

And last but not least, for folks who have dietary restrictions, your training is the time to experiment with things so that you’re not faced with a potentially dangerous or ugly surprise on race day.  I spoke with Mike Chappell, who’s a diabetic AND a local runner about this, and to fuel, he puts a lot of thought into what he eats the entire day, not just in the moments leading up to run time.  In addition, if you’re a vegetarian, read your labels…some of this stuff contains animal product from time to time.

Feel free to add your fuel of choice in the comments below!  Hope my handy chart helps!

A few things…

| cheriarmour

1. First off, congratulations are in order! I overshot my goal of 100 miles in this period by three miles today on my long run!  Yay!  I’m proud of myself!

2. Second, I bandited part of my first race today. I’m not proud of this by any means – it was a total accident.

For those of you who don’t know, to bandit a race means to run it without registering and paying for it.  Not cool by any stretch of the imagination.  Not only are you stealing from the race and race organizer, it’s not safe.  Had I fallen and, worst case, died, I would have made some significant trouble for that poor race organizer.

Let me explain myself.  I was finishing up the last leg of my long run today (12 miles, phew!) and I sort of noticed a cop standing in the middle of the traffic circle on Hillsborough (the main drag through North Carolina State University’s campus).  I thought nothing of it until I realized I was caught up in the middle of a large group of folks wearing race bibs.  So I tagged along for about a mile until I could safely dash across the course toward my home.  Totally an accident.  And not something I’ll make a practice of.

3.  The term, ‘chub rub’ is rude and a complete misnomer.  You don’t have to be overweight, or even chubby, to suffer with this serious condition.

For those of you unaware, ‘chub rub’ is the colloquial term that applies to the awful chafing that happens between your thighs when you combine moisture (like sweat), and repetitive movement.  Contrary to what this term may suggest, you do not have to be chubby in the least bit to experience the awful pain and swelling that ‘chub rub’ brings.  (Can we all agree to call it chafing from now on?)  My first half marathon, I wore my favorite Norts (Nike + shorts = the chosen uniform of college girls = Norts) and couldn’t walk or shower without some significant pain once the adrenaline of finishing wore off.

So how to combat this earth-shattering condition?  The answer isn’t to stop running, it’s Aquaphor or  something called Body Glide!  Slather either one of those babies between your thighs or anywhere where you’re prone to chafing (under the band of your sports bra, near your watch, on the back of your heel), and you should eliminate the issue.  Aquaphor gets my vote, because you don’t have to reapply as often, and it doubles as a sweet lip gloss.

Chub Rub

 

PS, isn’t running darn glamorous?  This is photo evidence of me (not very chubby) having to apply Aquaphor before my Sunday morning run date.  Beauty fades, but my class is forever!

Guest Blogger! Carly Swanson!

| cheriarmour

I am once again, thrilled with the opportunity I have to introduce today’s guest blogger, my friend, Carly Swanson!

Carly 1

I met this tiny nugget while I was working for NC State University, in their department of Campus Recreation.  We got certified to teach cycling together, and cross paths all the time in Raleigh.  Carly is usually crossing the finish line first, while I’m rolling in hours mere seconds behind her.  Without further ado, my inspiration to crush a few miles just a tad faster!

“Fast Car and Freedom”

By: Carly Swanson

It’s 5:00 a.m. on a Saturday morning and while many people my age are just getting in from downtown Raleigh or Charlotte, I am heading that way, as part of a 16-mile run scheduled in my marathon training plan. As I contemplate sleeping in, I know that if I hold off on my workout, I would not complete it that day, as I work weekends web producing at a news station. I end up rolling out of bed onto my apartment’s cold, wooden floors to put on warm running clothes and try to eat a banana before I face the wind and dark streets for a few hours.

Some would call my passion for running as an addiction, but to me, it is just something that runs in my family, as my 53-year-old dad logs over 1,000 miles each year and my mom was a high school track coach when she was pregnant with me.  Ever since December 2010, my mom has run in races with me each month, as well as successfully completed three half-marathons.  Our monthly “mother-daughter tradition” keeps me motivated and I hope to look half as gorgeous and healthy as she does when I am her age.  My parents were my inspiration to take on running as a lifetime hobby and as I’ve been around the sport since I literally was in the womb, my parents even said I was the baby who ran first instead of taking baby steps.

This “get after it” and free spirited attitude has been instilled in me and running is something that has helped me gain confidence in other aspects of my life. I cannot describe how much more powerful I feel after completing a run or race and it is something you have to experience yourself to truly understand. This confidence has enabled me to achieve other goals, such as apply and get accepted in to graduate school and work my way up in the news or sports industries to become a reporter one day.  I always feel physically, as well as mentally stronger and healthier after a morning run or workout and it is one of the few moments during the day I have to myself outside of school and work. Running really is a “free form a therapy” and the energy it gives me during the day helps me push tough everyday work and school activities.

As I set personal running goals for myself, I also try to inspire and motivate others to do the same.  My supporters: family, friends and followers are frequently a motivation to me to train and work hard. I feel that if I can show them how running has helped me maintain a healthy lifestyle, they too can easily reap the benefits of exercise with small lifestyle changes. If it weren’t for their support, the training of my marathon would have been extremely difficult.

The unique opportunities racing each month has provided me with ranges from winning the Krispy Kreme Challenge for women in 2012 (eating a dozen doughnuts and running five miles for the NC Children’s Hospital) to treading in pond water up to my nose and climbing through barbed wire and mud in China Grove YMCA’s Down and Dirty Run.

The fitness opportunity I am most thankful of is representing the Oakley Women brand, as an ambassador. I was one of 10 women chosen to represent the brand in the “Perform Beautifully” competition, where over 600 women applied in the fitness industry in 2012. My fellow women ambassadors are like sisters to me and are a group of the strongest, most determined women I’ve ever met. All of their stories are such an inspiration to me, as they are “real, everyday women” who not only enjoy have a passion to lead healthy, active lifestyles, but also help others do the same. They frequently motivate me to set and achieve goals and I recommend learning more about them, as well as finding workouts and healthy recipes here: http://www.oakleypbc.com/Article/Details/dfd636a8-4826-4956-9355-b2c920c6fe37 as I know they can inspire you as well! Connecting with these women and the Oakley brand has opened so many new doors from me and I cannot be thankful enough from the support and fitness opportunities I have taken away from each time I am with this group of kick-butt women.

My Oakley sisters helped push me to sign up for my first marathon in 2012. I was able to achieve some personal running goals, as I ran in Charlotte’s Thunder Road Marathon, where I ran it in 3 hours and 20 minutes, as well as placed first in my age division. I also achieved a bucket list goal, which was to qualify for the Boston Marathon. The best part of my first marathon process was that I made a great friend/training partner in the process and I still enjoy running today (I’m itching to run another 26.2!)

I learned so much about myself after completing my first marathon and I am not going to lie, there were many times that I wanted to skip that early morning workout or just give up because I didn’t think I could mentally stay tough through the pain. It doesn’t matter if you are training for a race or trying to land that dream job, you have the freedom and ability to do accomplish any goal you hold yourself accountable for. Here are a few tips that have worked for me and I hope you can use them to achieve your goals you have set for 2013 and beyond!

-Schedule your workouts/runs/studying like an appointment in a planner. The feeling of crossing that off your to-do list is very empowering and helps set the tone for the rest of the day.

-Announce your goals to your friends, family and followers. This will give you a great support system and then the pressure is on and you are held accountable to achieving that goal!

-Connect with others who have either achieved the goal or are working to achieve that goal too. I frequently look to other runners or fellow Oakley ambassadors for advice and to learn how they have been successful and unsuccessful in their specific interests and niches.

-Remember you hold the tools to build a successful and healthy life for yourself. Do not let anyone stand in the way of achieving your goals. Let that unsupportive person be your motivation to work harder to achieve that goal faster. There is no better feeling than to prove those people wrong and show them how much stronger you are than before!

As Cheri has been such a wonderful motivation to me through her sense of humor, amazing Zumba classes and inspirational blog, I love connecting with other runners and those looking to leader healthier lifestyles on social media! My current goals include: continuing to lead a healthy lifestyle, constantly challenging my fitness routine, completing graduate school, reporting full-time, running in the 2013 NYC Marathon, 2013 Marine Corps Marathon and 2014 Boston Marathon. I frequently post motivational articles, workouts and healthy recipes on my social media outlets and feel free to connect with me and hold me accountable for my goals as, I can also help you achieve yours!

Email: carlyswanson1@gmail.com
Facebook: www.facebook.com/carlyswanson37
Twitter: @carlysamsonite
Wordpress Digital Portfolio: www.carlyswanson.wordpress.com
Instagram: carlysamsonite”

Carly 2

Thank you Carly!  I hope I can glean a little bit of your magic for my Spring races!