Tuesday Inspiration- The Long Run


Good morning. I had intended to write a post last night, but the past 24 hours have been long.

It’s staycation time over here you know and yesterday we needed a little recovery time after our big race Sunday.

We started a little slow for a Monday. Black coffee (yeah, weird), pajamas and sunshine,

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toddler hot cocoa (made with Nesquick- not the healthiest),

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a new candle


(Yankee Candles are the best)

and loads of kabocha squash.


STUFT Daddy and the boys did their own thing and I powered through the rest of the day. I always struggle a bit the day after races. I’m exhausted mentally and physically and there’s always the temptation to just eat everything in site and not be productive at all. But…. I know that it’s just that much more important on days like that to fuel my body the right way. I had to do a lot of self talk yesterday reminding myself of that.

I also tried this little trick a couple times.

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Actually, I didn’t write anything down, although I think it’s a great idea, I did mentally think about things I valued and was grateful for so I didn’t drown myself in loads of chips and chocolate.


I made it through my 5 classes I taught just barely.

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Favorite circuit from my Y40X class that you really need to try was this one.

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I had enough energy when I got home to give the boys a quick lesson on how much crushed red pepper to add to roasted kale salad.

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Ha ha. They’re learning.


We finally sat down for dinner late once the boys were in bed. I had some leftover pizza

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all doctored up with my roasted veggies.


It was fabulous (and a bit spicy).




I have a couple things to share today. My friend Michele is hosting a virtual Race for Recovery 5K/10K. All the proceeds will go towards the Stephen Siller Tunnel to Towers Hurricane Sandy Relief Fund. It’s just $20 to participate and there are a ton of great prizes to win. All of the information can be found here.

Race for Recovery 5K/10K


Also, my friend Amanda is hosting her annual Holiday Bootie Buster Challenge that starts on November 19th. It’s a fun way to earn points and prizes and stay motivated to keep healthy habits over the holidays.


Now time to some serious inspiration.

Last month when I was at the Runner’s World Half Marathon, I had the opportunity to listen to Matt Long’s inspirational story.

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His story is incredible. Incredible. Since I can’t do it justice I thought I’d share this video with you.


Matt Long was a New York Firefighter who was struck by a bus. They didn’t think he would survive. Well, he showed them and after a very LONG road, he not only walked again, but came back to compete in the New York Marathon and and Ironman Triathlon.

Talk about amazing.

Specific things I took away from his speech were that sometimes in life you need to accept what happens, accept what live gives you.

If you have the will, you will find a way.

If you set goals and believe in yourself, you WILL achieve them. It won’t be easy, the road will be long, but you CAN do anything you put your heart and your mind into.





I bought myself a copy of his book, The Long Run, which I have yet to read, but am anxiously waiting to find some time since I’ve heard it’s a life changing book.

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I also bought an extra copy to give to one of you.


Yep. Look. This one is made out to STUFT Mama’s friend.



Okay, so while I go eat an entire kabocha squash for the third day in a row, you need to leave a comment here telling me one thing you really want to do. One goal that won’t be easy to achieve and will take some sacrifice and commitment, but deep down you really want to do it.

Yes? Yes.


Have a wonderful day! I’ll choose a winner Thursday morning.

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  1. 1
    Kristen B says:

    I really want to hike Kilimanjaro. It’s crazy, but seems like such a worthwhile adventure physically and mentally.

  2. 2
    Tara says:

    I want to be a principal. Why don’t I just do it already?!?

  3. 3
    Maureen says:

    I want to rock my first full marathon before I turn 30. Not just finish it, not just run it, but ROCK it. I’d also like to find a more meaningful job that doesn’t involve sitting in fluorescent lighting behind a dreary desk for 12 hours a day. I am loving your love of spice, I’m the same way!

  4. 4
    Kara says:

    I want to qualify for Boston!! I wanted to buy this book for my husband for Christmas, but winning it here would be pretty great too :)

  5. 5
    Brandie says:

    My current goal/desire is to Boston Qualify, but my distant and ultimate goal is to run the Grand Canyon Rim to Rim and raise money for spinal cord injury research along the way.

  6. 6
    Nikki says:

    I’ve been wanting to read that book forever! I’ve always wanted to do an Ironman or even a half would do, but I’m horrible in the water. I really need to get over it. BTW, I LOVE Kitty.

  7. 7
    lindsay says:

    oh man, he is my inspiration! really! so great you got to meet him.

    now missy, go rest. You deserve it.

  8. 8
    Jennifer says:

    I really want to qualify and run in the boston marathon. I have much work to do to accomplish this task as I am not a fast runner, but one day I will!! I am determined

  9. 9
    Cass says:

    I want to run a sub 2hr half marathon, which means I’ll need to beat my previous PR by 14 minutes!

  10. 10
    Megan S. says:

    I hate to say losing weight because I know I’m healthy…but I’d like to lose 10-15 pounds before my wedding next summer the HEALTHY way. I know this will take a lot of sacrifice (less desserts..oh no!), more healthy eating, and scheduling workouts that will help me make my body strong and lean. It will definitely be worth it in the end!

  11. 11

    Teaching five classes sounds like tough recovery!
    Matt Long’s story is incredibly inspirational! I’ve run two Ironmans, but I’m signed up for two more this summer in just over two months. I think to achieve that goal without injury (I’m currently sidelined), it’ll take a lot of work and a lot of listening to my body.

  12. 12

    You are a jazzy lady!
    I want to stop pushing the snooze button. :)

  13. 13

    I’ve ran one marathon, but I really want to run another one this upcoming year. I know from experience that it definitely is not easy, but it will be worth it. I finally found me a kabocha squash…I can’t wait to try it!

  14. 14

    I’ve heard about him, and would love to read his book! This might seem small, but my goal at the moment is to get a sub 30 5k! I’ve done 2 Half’s and over 20 5k’s, and am trying my best to get under 30 minutes. I’ll have another chance on Saturday, and I’m determined to do it!

  15. 15
    sherry says:

    I’m starting small — I’d like to run a 10K. I used to run 5Ks but arthritis in my hip has stopped me from running. Not only do I want to run 5Ks again, I would like to go one step bigger and try a 10K. I need to let go of the fact that I’m 52 and have arthritis , bite the bullet and train. Would love to win this copy of “The Long Run”!

  16. 16
    morgan says:

    My goal in the next year is to complete a triathlon- it is so cool that they incorporate different sports and training will be so awesome! My cousin is my inspiration- she just ran a half marathon this weekend in Puerto Rico. In the next 3 years my goal is to run in this Midnight Sun marathon we have here in Alaska that starts at midnight in June (when it is light 24 hours a day here). Its not much but I am not a runner at all so this will be a stretch for me. My personal non-fitness goal is to find more balance in my life- I lean to extremes 24/7! This will probably be harder but I think it all works together :) and BTW I love your squash-y stories! Tried 3 new kinds of squash this weekend- awesome!

  17. 17
    Carli says:

    I want to do a 5K for the first time next year but my big deep down go for the gold dream is to compete in a bodybuilding competition. One day. Before I’m 80. Okay, after 80 will be fine too. Oh, and not the super big muscle division. Just the figure or bikini.

  18. 18
    Janee says:

    My goal is to run my first half marathon in May. I just found out I have a stress fracture in my femur so I can’t run for another 8-10 weeks. I’ve taken up pool running but it is boring and hard to push myself to do it. My goal is to stay committed to the pool running and work my hardest in the short training time I will have for the marathon so I can run it.

  19. 19
    Emily says:

    I’d like to do a triathlon. I love to run and bike long distance but am a terrible swimmer and swimming doesn’t interest me, unfortunately. Definitely doing a tri would be a huge accomplishment for me!

  20. 20
    Courtney says:

    i want to do a 1/2 ironman. i’ve done half marathons, sprint triathlons, olympic triathlon. but would LOVe to do a 1/2. i know i could do it. it’s the training that would kill me. i have 6 kids and my family comes first…so figuring out time to fit in my training would be tricky…and still trying to figure out if it would be the best thing or not?

  21. 21
    Shanon says:

    Run a marathon a year from my 30th to 40th birthday (each one in a different state) while not taking time away from my family, friends and growing as a person :) .

  22. 22
    Sarah M says:

    I’ve been running about a year now. Originally a marathon wasn’t on my bucket list. But recently I have decided I want to do it. I’m scared out of my mind, but I know I can do it. I just have to get over the fear and jump in. Not looking to set any world records here, just prove to myself that I can run 26.2 miles!

  23. 23
    Amy says:

    I would like to run a full marathon! I have run a couple of half’s and LOVE it!

  24. 24
    Catherine says:

    One thing I really want to do is get a new job and change the industry I work in. It’s challenging enough to start in a new business area – but to leave the comfort, familiarity and history I’ve built with my current company is a lot to sacrifice for a “potential”.

  25. 25
    Denesse Segura says:

    My running goal is to Boston Qualify. I also want to visit the grand canyon and run it rim to rim !

  26. 26
    Melissa says:

    I want to complete a half marathon by this time next year! I started running in September and did my first 5K on September 30th and I am addicted!

  27. 27

    As a prior runner hater to a now runner lover I would love to read this book! Any inspiration is always welcome!!

  28. 28
    Kristen says:

    I know it may sound silly, but one thing I really want to do is run a Marathon. It’s something I told myself I would never do, and something that just a short 3 1/2 years ago I never would have even thought about! But becoming a runner has changed my life in so many ways and I have found myself increasingly thinking that I NEED to do a full marathon just to show myself that I can.

  29. 29
    Kris says:

    I REALLY want to run my 4th marathon in May 2013 and PR with a time of 3:45. Currently my best time is 4:08 and that was 2 years ago, my last 2 marathons have been slower so training for this next one is going to really take more dedication and believing in my self to reach my goal. I think I can, I think I can. :0)

  30. 30
    Jamie A. says:

    I really want to be able to run back to back running seasons without any injury. Every Fall I just barely make it through my final race due to some stress induced injury. I would love this book as an inspiration to continue running even when I feel like there’s no point anymore.

  31. 31
    Frankie says:

    I want to run my first marathon and eventually qualify for Boston!!

  32. 32
    Amanda says:

    My next goal I’m striving for is to run a mini-marathon!! Yep – that’s right….a mini….Me! I’ve ran a few 5Ks in the recent past, so to say this will be challenging, both mentially and physically, is a bit of an understatement!!! Running is not something that comes naturally, so I’m hopeful that by following a formalized plan, I’ll be able to reach this goal come Spring 2013!! I’ll then be able to get one of those 13.1 car decals! HA! P.S. Love the pics of Kitty! I crack up each time I see him and his eye burgers! hehe. Take care!

  33. 33
    Kate says:

    This book looks great. I really want to read it. I think it would make a great gift for my Dad, an avid runner who recently had hip replacement surgery.

    I really, really want to run a half marathon. It was actually a New Years Resolution for 2012, but that ain’t happening! I seem to just keep finding excuses and reasons why I can’t fit in the training. A 3 year old and 2 year old twins will do that. But it’s going to happen in 2013!

    Thanks for the opportunity!

  34. 34
    Kathy says:

    Oh..this could be a post of its own!

    I have ran 2 half marathons…a couple of 5K’s…and a 7K…that’s it…then my hip went all wonky and probably screamed “I am over this running thing” and “tackle this bursitis thing now”. Great…just when I was really loving this thing called running..just when I was getting more fit..just when I felt the runner’s high..my HIP shows its ugly smile.

    Deep down…I would really love to run another half marathon…I don’t know why?? But, I really want my hip to be on the same page as my mind and heart…maybe someday?

  35. 35

    I want to run a sub 4-hour marathon. I ran my first this Fall and came in at 4:21:06. I know I can run a sub-4 if I put in the dedication and the speed training, and hopefully don’t get injured again!

  36. 36

    I want to hit being able to do a 1/2 marathon. I am training to do one in 6 weeks and have a short, hard road ahead. I am also doing Tough Mudder next year in Kansas City and that is 10-12 miles with grueling obstacles in the way. I have a lot to work up to in order to be able to finish.

  37. 37
    Kaitlin says:

    I’d really like to qualify for Boston!! But I also would like to focus on the present day and not become anxious about what is going to happen tomorrow. My goal is to focus on the present and give it all I have. From there only good will come for the tomorrow.

  38. 38
    Rachel says:

    I am a 19 year old young women who is joining the United States Coast Guard, I want to finish basic training being qualified by the male fitness standards, it’s a personal goal of mine, and I feel like this book would contain some great tips and motivation!

  39. 39
    Breanna says:

    I want to raise my kids to LOVE exercise and sports and being fit and healthy. Not as a chore – but because they truly have a love for it. :)

  40. 40
    Marcia says:

    This book sounds like an amazing read! My goal is to finally lose these last 30 pounds and start putting myself “first”. (I guess that’s two, LOL)

  41. 41
    Katie Lee says:

    My goal is to finish up this semester strong, and push through the last year of my undergrad in Biochemistry! All while maintaining a healthy life style through my classes, training for a half marathon, a research internship, an on campus job and student government. I am a busy college student and I am always looking for new inspiration! :)

  42. 42
    Bailey says:

    My first half marathon is this Jan. 1 1/2 ago I couldn’t run for a fun minute so every time I commit to a training run it’s hard to imagine that I can do it. I want to run it in 2:45, slow for some but really fast for me. I can do it. :)

  43. 43
    Meredith says:

    I want to do an Ironman in under 15 hours. My first was just over 16, and I know I can get faster!! Would love this book to help motivate me and push me to reach this goal!

  44. 44
    Lindsey B says:

    My Goal — Run Chicago 2013 and qualify for Boston. Won’t be easy, but I’m up for the challenge :-)

  45. 45
    Lauren M. says:

    I really want to do a half ironman within the next few years. I’ve read recaps on many blogs and they have inspired me to want to do it! This is something that I never thought I’d want to do but I think it would be extremely rewarding after crossing the finish line!

  46. 46
    Kira Campion says:

    I really want to run a marathon! I did a half barely but would love to go for a full. It just seems an impossible task at the moment, very intimidating.

  47. 47
    Cecilia says:

    I’d love to read this book. I guess I have 2 goals: first is to inspire. I want to be the type of person that people look to for motivation. Second, I would like to eventually run a marathon. My body tells me this might be impossible but my heart tells me otherwise.

  48. 48

    What an amazing story! I love when people don’t let things keep them down! The brain is a seriously powerful thing, you know?! Ok, I am having one of those eat everything days today! I can totally tell my body id recovering from what I’ve done to it this week, but I’m keeping things in check. It’s just frustrating! Also, have you ever tried hubbard squash? I just got one and roasted it yesterday…it is pure heaven! My new favorite!

  49. 49
    Ashley says:

    That STUFT routine looks brutal.

  50. 50
    Tess Moore says:

    WOW!!! AMAZING, and MOTIVATING. I feel if I’m capable to help someone physically or emotionally I should. I may need the same someday. AND I have an obligation to myself to push for health and to the one’s who depend on me. I WILL sign up for charity races whenever I can!!!

  51. 51
    Lauren says:

    I want to be able to do one unassisted pull-up! It was goal of mine in 2012 and I’m not sure I’m going to reach it but I’m going to try my hardest!

  52. 52
    Becca says:

    My ultimate goal right now is to run the Carlsbad Full Marathon this coming January. I’ve developed the worst shin splints and had to put my training on hold. Then I found out I have a severe vitamin D deficiency from not eating dairy, and also my Graves Disease is causing my joints to not heal as fast. My uncle just sent me a brand new pair of shoes and hopefully I can start training again next week.
    I also graduate in 4 weeks and I’m looking to become a Wellness Coach, and then move out to San Diego.

  53. 53
    Marie says:

    I want to run a post-baby marathon FASTER than my pre-baby marathons! (PR is 3:39) I’d also love to get back to Boston and run that beautiful race again. :)

  54. 54
    Laurel C says:

    I know you’ve run tons of marathons, but my goal is just to run a marathon! I’ve done some half marathons (PR 1:35) but I’ve never crossed the line to a full marathon…..maybe in 2013!

  55. 55
    Karen says:

    One thing that I really want to do is to run a marathon. I’ve been signed up for the same marathon for the past two years now and have not been able to run it. I was sidelined with an injury on my first attempt and then Hurricane Sandy crushed my plans the race this year. I don’t want to give in to the mentality that “it’s just not meant to be” because I know I can do it. So 2013 WILL be my year to finally run my first marathon! No three strikes and you’re out for this girl!

  56. 56

    I’ve been wanting to run my first half marathon for over a year. I’ve contemplated because I’ve had surgery on both of my knees from soccer injuries. But, I’ve decided in March, I am going to run the Suffolk County Half Marathon! So excited!

  57. 57
    Allison says:

    I am going to run my first half marathon. I know that many have these goals and some face greater hardships than I have in my life. However running this is something that I feel will give me the drive to continue when things get hard. Training isn’t easy, and many days I think ‘I don’t have time for that” Or “I am too tired”. We are all faced with difficult things in life, for me I want this to be about me taking something on and achieving it for ME. I have done so much in my life but rarely was it completely for me and trying something all mine. I am super pumped about running!

  58. 58
    Jolene Cannady says:

    My goal is to qualify for Boston. I ran my first marathon, MCM, in October in 4:16. Pre-hurricane fun. I will get there and run I honor of my dad who passed from primary brain cancer in 2007. Because of him I was taught to never give up on dreams, so Boston is my dream!!

  59. 59
    Catherine says:

    My goal is to run my first full marathon in May 2013. I’ve done many half marathons, but I feel I’m ready for a full. Another goal is to make that full marathon the first of many!

  60. 60

    You are an animal!!
    My goal (like so many others here) is to qualify for Boston. I don’t even know if I’d run it, but it would be pretty awesome to say I qualified :)

  61. 61
    Kayla says:

    I want to get back into the saddle of life again. I have been in a rut focusing on hard times. I want to push past and get back to my goals. I’d love the opportunity to read this and would pass it along to anyone else I felt needed inspiration as well., because let’s be honest we can all use it sometimes.

  62. 62
    Melissa says:

    I want to run a half marathon in the spring. I started running 6 months ago, right before my mother was diagnosed with lung cancer. I continued to run through her treatment as a stress release and to help “deal”with all of the emotions that come along with the c-word. Thankfully she was diagnosed very early and is now cancer free! I told her I would run a half marathon if she beat cancer so now its my turn to be strong and start training!

  63. 63
    Jess says:

    My goal is to complete an olympic triathlon and possibly a half ironman. Matt Long is such an inspiration!!

  64. 64
    jen uzmann says:

    I want to break my sugar addiction and run marathon#2 in 3:45. Cant wait to read that book! Thanks for a great giveaway Stuft Mama!

  65. 65
    Ryan says:

    I want to run a marathon. I trained for one, got to my 12th week and ended up with a stress fracture. I was heart broken, but it did not break my spirit. I am ready to give it another go

  66. 66
    Becky Przy says:

    How did you like your coffee? ;-)

    I really want to be ‘healthy’. Pretty lofty goal, no? I have trouble maintaining my weight, training for races and keeping my body ‘running properly’ as a female. I have finally gotten back on track with my weight by cutting out all high intensity workouts. So my goal is to be able to run long distances again and maintain my weight. I know it is going to take attention to my body, what I am eating, stress factors, sleep, amount of exercise that my body can tolerate, etc.

  67. 67
    Christy Diller says:

    Ok, so maybe this goal isn’t running related, but it is mama related…my goal, my hard to achieve, never ending goal is to be more patient with my kiddos….reigning in the crazy, avoiding the yelling, patience…Yeah, have no idea how I’m going to do it, but we are committing here…at least that is what I am making my mantra!

  68. 68
    Maria says:

    I would love to start saving more money and to get
    My career set in a new direction. I want to
    Get back to school to get my masters in
    Nutrition. Hard with 3 kids in competitive
    Sports, working full time and trying to start my own
    Personal training business. Any advice you have is greatly appreciated!

  69. 69
    Liz Anglin says:

    So sad I missed Monday’s y40x but I did get to stroller jam (we missed ya’all)! Ok, my goal is to find a fitness balance-most of my precious wotkout time is dedicated to cardio (running, spinning, swimming) and barely any tim to strength training and stretching which I REALLY need! I need to figure that out and soon… :)

  70. 70
    lorie says:

    I had to put some of my goals aside when I lost my husband . I want to keep building physically, mentally and spiritually for my three precious little ones. I want to inspire them to heal and grow even when life is unfair . I want to show them to never give up and to be strong and courageous.

  71. 71
    trina says:

    I want to complete the NYC marathon in 2013 and PR it. It will be my third marathon. Since my husband has been on three deployments and come home safe from all 3, I want to finish my third marathon and cross the finish line like I own it. It will be difficult because I live in Michigan, A typical Michigan winter is snow, snow and more snow. There is not a great gym near me and I have to force myself to put on the YakTraks and get out in the snow to keep training through the winter.

  72. 72

    I want to run the Leadville 100M race – not anytime soon, but it’s on my list. And it will take a lot of work and many years, but I will get there eventually!

  73. 73
    Andrea S. says:

    i want to do a fitness model or bikini competition SO bad! i really focus on running A LOT so i’d love to make my new project something totally different! now for my sweet tooth…. there’s the hump i have to get over!! haha

  74. 74
    Bonnie says:

    Wahoo for a giveaway! That book seems amazing – the man seems amazing! – lots of inspiration. A goal of mine? I’d love to do a marathon in the near future (goal not fully formed yet) and also become more confident in my back country skiing and avalanche know-how rather than relying on my husband more often than myself. I’d like to get my Exercise and Cancer certification too for all the work we do with young adult survivors as well as the many people I come across and train who have had cancer. …thanks for making me think about it a bit!

  75. 75

    I would love to read his book; what an incredible story!

    I want to do well in my upcoming CrossFit competitions next month and finally get my personal training and wellness coaching business off the ground!

  76. 76
    Jayci says:

    I just found your blog today and have loved reading it! I want to run in a mud run/dirty dash. I have no idea why, it just seems like it would be fun!

  77. 77
    Maria says:

    Sounds like a great story, I would love to read that book. My goal is to run a sub 10min mile. I’ve been running consistently for about a year now and I can’t seem to get under a 10-10:30average pace. I know that in order to do that I need to work on speed work and do more than just get out and run, so that is a goal I would like to get to that I know will take some work. :)

  78. 78
    Allie says:

    I would really love to tone up all over and get into the best shape of my life. I lost a lot of weight an unhealthy way about 10 years ago, so I know my body will allow me to tone up, I just want to do it the healthy way!

  79. 79
    Jen says:

    I want to focus 100% on losing this 20 pounds I’ve gained the last year and get super healthy again. I know I still am healthy, but I don’ feel my best, far from it actually! It has made me sluggish and very unmotivated and I dont want to lose my running shape that I worked so hard to build up after being injured last year! :)

  80. 80
    Brittany says:

    I want to complete the rim-to-run hike in the Grand Canyon!! And pass the bar exam in February! :)

  81. 81
    Tiffany A. says:

    I really want to join a CrossFit gym and lose 20 pounds!

  82. 82
    Crystal says:

    Qualifying for Boston! I am close, but not quite there!

    Kobacha squash recipe http://www.vegparadise.com/highestperch10.html I’ll be going to the asian market this weekend to find some (and seaweed salad by the gallon!!!). YOUR body is an inspiration. If I can just eat enough squash… haha

  83. 83
    sabrina says:

    I want to BE and STAY motivated to workout regularly! I need to get ahold of my emotional sabatoging! Just cause things don’t go my way doesn’t mean I’ll find my answer at the bottom of a chip/cookie bag!

  84. 84
    Sarah C says:

    One day, it would be amazing to run a full marathon…it scares me half to death right now!

  85. 85
    Stephanie says:

    I have read that book and it is amazing. Life changing for sure, I have been scared to ride my bike ever since. One day I will get over it, just not today ;) The one thing that I REALLY must do is an Ironman. I guess I need to get over my fear of swimming in open water and biking pretty dang quick. I also need to take swimming lessons, other wise I’m not going to make it very far.

  86. 86
    Rhendy says:

    I want to cook healthier meals…for myself and my family!! My first jar of PB2 is on its way to us now!

  87. 87
    Lizzy says:

    I read Matt’s story before my first triathlon, he is truly one of the most inspirational people on the planet! I really want to read The Long Run!
    My goal is to run an Olympic Trial B-standard in the Marathon within the next 3-years :)

  88. 88
    Caitlin Dennis says:

    I don’t want but need to run a half mrathon before I turn 18. :) It’s a goal I’ve set for myself and I know I will acheive it.

  89. 89
    Monica says:

    Hey! I have a 4 yr old niece and I have so much fun reading all about your sweet boys! Just wanted to give you a heads up. I heard there was a recall on Nesquick chocolate mix because of a salmonella scare. I’m not sure on the batch… But thought you might want to look into it. I know I checked my niece’s brand as soon as I heard.

  90. 90
    Lindsay says:

    I want to break 1:45 in the half marathon next year and finish my first full marathon in under 3:50!

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