Bare Bones Physiology- Chad Waterbury


Look close  you will see that these are  just decorative bones...I just liked the picture courtesy of Part supplies delivered  ant thing can be delivered these days

Look close you will see that these are just decorative bones…I just liked the picture courtesy of PartySuppliesDelivered       anything can be delivered these days


My Friend soon to be Dr. Chad Waterbury   Recently wrote this post On “Bones”  and I thought it was a good quick review  and  or introduction so I decided to share it  with you.

The post  has inspired me to write my own post soon on bone development for the youth athlete stay tuned for that one  after the  New Year.


Bare Bones Physiology- Chad Waterbury

“Your body is comprised of around 206 bones. Unless you broke one of them at some point in your life, you probably don’t give much thought to any of them.

But bone physiology is important for any trainer or hard-training athlete to understand, so I’m going to cover the basics of what you need to know.

First off, bone isn’t a passive tissue that just maintains your uprightness and holds your soft tissues in place. Nope, bone is a living, adaptable tissue that’s classified as an organ. It can grow, repair and remodel, much like muscle tissue.

Growth: bone starts off as hyaline cartilage and then ossifies (gets hard) to give it that hard structure adults carry around.

Repair: as you know, when a bone breaks it doesn’t stay broken. The bone can repair big damage (i.e., fracture) and it can also repair micro damage that occurs on a daily basis. You don’t feel micro damage but it occurs each time you lift heavy weights or land from a jump.

However, you will feel micro damage if it accumulates faster than the bone can repair itself, thus causing a stress fracture. The only treatment for a stress fracture is rest so you can let the skeleton system put the deposition/resorption ratio back in balance.

Remodel: cells in bones feel tension and respond by either laying down new bone (deposition) or removing bone (resorption) when the compressive forces halt for an extended timeframe.

Importantly, remodeling is not just growth. Patients with paralysis experience high levels of remodeling through resorption. Remodeling and resorption are constantly occurring throughout life. Whether that remodeling results in more or less bone depends on the ratio between the two.

Bare Bones Physiology

Your bones consist of spongy bone on the inside, and a hard covering of compact bone on the outside. As mentioned, bone is a living tissue that receives blood from arteries and vessels that supply nutrients to keep it strong or make it smaller through resorption (deloading) or repair damage.

There are three types of cells within bone: osteoblasts, osteoclasts and osteocytes.

Osteoblasts lay down new bone either after a fracture or when the bone is stressed through load bearing and weight training.

Osteoclasts do the opposite since they chew up bone either after a fracture to remove the damaged tissue, or when you unload the skeleton system. Astronauts have to deal with the ramifications of increased osteoclasts (resorption) activity when they’re in space.

Osteocytes help maintain the bone integrity and can deposit or reabsorb bone based on the demand you give the skeletal system. Osteoblasts eventually become osteocytes.

Now, I’ll address three important questions about bone that are frequently asked…  Read the entire post here

Until  Next Time

Attributes Of Athletic Greatness




2013 WCS 13-14 Girls Team


Kirk Mango @ ChicagoNow.coma while ago wrote a two part post on the attributes of a true champion. We agree that a true champion isn’t just made with “natural talent”. It is a combination of many things that makes a real champion. I have taken the nine attributes Kirk has written about and shared them below.   Read the entire articles here…

Part 1 Nine Attributes Necessary For Athletic Greatness  and Part 2 Nine Attributes Necessary For Athletic Greatness


1. Commitment:  A powerful devotion to something. It is the essence of dedication as one feels some level of emotional discomfort when not honoring and demonstrating action toward a commitment one has. Athletic greats, they are personally and professionally committed to the task that creates the opportunity for them to become who and what they are.

2. Discipline:  The act of consistently holding oneself to a certain course of action, most times, in order to honor one’s commitments. This action is taken even in the face of difficulty or adversity, is relentless in nature, and can take on a form of having to force oneself to do what needs to be done. Discipline, as explained here, is second nature to the highest level athletes.

3. Sacrifice:  The willingness to forgo other wants and desires in order to honor one’s commitments. From an athletic standpoint, it is tied closely to discipline as making a sacrifice does not occur without some level of self-restraint. It is unlikely, if not impossible, for athletic greatness to be achieved without sacrifices being made along the way.

4. Strong Work Ethic:  An ability to apply great effort to a task. These labors are an important factor in the high levels of success great athletes achieve. Working hard is simply part of the plan for them.

5. Competitiveness:  A strong feeling toward wanting to win or come out on top. It is not necessarily the winning in and of itself that drives athletic greats but the testing of their abilities against others and sheer enjoyment they get over the competition itself that they love.

6. Resourcefulness:  The creativity and ingenuity one applies to a situation. Whether facing challenges in competition or difficulties in training, champion athletes are able to “figure” out what must be done to accomplish what is needed. Their ability to think “outside of the box” in order to come up with solutions is strong within them.

7. Perseverance:  The act of being tenacious and persistent. It is an attitude of focused firmness demonstrated through the action of “always trying.” It is a necessary characteristic for anyone seeking athletic greatness.

8. Passion:  Within the heart of every top level champion lies a sincere and deep sense of caring over what they do. The kind of caring that encourages the focused perseverance described in the paragraph above. Like a raging fire burning within, it wholly and completely supports the last attribute to athletic greatness.

9. Inner Will: The ability to be resolute about something. Simply put, it is the capacity to hold an unyielding position over one’s goals and objectives as top champion athletes never give up and never give in. As stated by one known by some as “The Greatest” (Muhammad Ali), “the will must be stronger than the skill.”



The Basics of Different Protein Types



I am frequently asked “What is the best protein powder for my youth athlete?” Well that depends On what you like ,(what you  can tolerate and what your athlete will enjoy drinking to some extent.)

Thus, today’s  Five quick points on Protein Powder
1. What should I look for? Well it’s confusing with all the different types but what is important is the Biological Value,the higher it is the more bio- available it is to the body(ability to absorb) Which types of are best tolerated? (allergies,lactose intolerant), How fast are they able to be digested?( faster slower) Do I need a protein that has an additional carbohydrates added in.

2. and 3.What are the different types of protein available? Which one is the most bioavailble
a. Whey 130-160
b. SoyProtein 74
c. Egg Protein 88
d. Casein 77

4. How fast does each protein type digest?
a. Whey (fast)
b. Soy (slowly)
c. Egg (medium)
d. Casein (slow)

5. Which provides the most complete protien source?
Hands down   Whey


According to The Journal Of Nutrition”Protein in food intake and body weight regulation arises from the fact that protein consumption suppresses short-term food intake beyond what is expected from its energy content alone”  in other words, it is good  for you , can help with appetite control and gives you a good source of nutrients idf you put the right stuff in it. That’s  bang  for your buck

So there you have it a quick overview on “Protein Powders” and some of the main things to look for.

Until Next Time..

Why The Rush To Youth Sport Specialization? (Part 1)


A young skater on his what to learn on step at a time


There is a current trend to specialize our youth athletes long before necessary.  Parents don’t get caught in the trap of allowing your child to only participate in their best performing sport. Children under 13 or 14 with little exception need not specialize to get a so called edge on the competition. Being well rounded is the best edge a child can get. I will revisit this topic over  and over again as time  goes n because like I thought when I first began it is more important now than every.

Well intentioned youth sport coaches often follow the lead of adult elite coaches and develop a training program that is tailor made for an adult but not for a growing child. I cannot overstate the value of varied sports activity. If you or the coach are not allowing your child this opportunity, you are prohibiting her to grow as a complete athlete he could be. This is obviously counterproductive and impedes the optimal development of young athletes.

Research and common sense show that very young  children do not posses the attention span to concentrate on one athletic skill for a prolonged period of time. If forced to they will most often develop poor training  habits,”just to get it over and a technical  form you don’t want them to have , and an arsenal full of attitude you won’t like either. The best of the best athletes rarely chose a single sport to focus on in the beginning. They played and experienced many sports.
Diversification is key. We Know as this as doctors ,coaches but there seems to be a complete disconnect out there in youth sports organization land.  There is more than enough time and opportunity to specialize. FUN is the  first priority.  A few years back I talking to former Olympic Gold medalist  and former Alabama Head coach Harvey Glance he began to share with me that he  started  his track experience at the age of 7. He stated that” he loved running and he loved many other sports as well”. He didn’t just run because he was “good” he ran because it was fun. It wasn’t until 15 or 16 he made the decision to focus on track and field. When he made that decision within 4 to 5 more years he won his first of two gold medals in the 100 meters. Did he lose anything from participating in several other sports not at all. A matter of fact he states he was able to see what would possibly bring him the most success based on comparison.


Lots of other activities along the way allowed for a great day of surfing and other water sports during this vacation in Hawaii. they were 12 and 14 in this photo

Give your youth athlete lot’s of positive reinforcement, ask him questions about his feelings and the sports he or she participates in. Remember, it is all-encompassing athletic skill base that leads to proficiency in single sports – not specialization. When “Coach Henry” and would plan for youth meets train Lauren we allayed plan and schedule in some fun. Fun within the workout schedule was so important. The season gets long and tiring for a child(the parent too) A seven year old that would rather at times go play a game  of their  choice. Know your child. Know what he thinks is fun. She if the coach can  develop games that will condition and develop as well as promote fun and enjoyment. In further posts  you will read about Long Term Athletic Development and how it can help shape a true champion and person who can become an active person long after they hang up there  collegiate or professional spikes put away their hockey stick or  stop kicking goals.

People often would say to me that Lauren looks like she is having fun. She looks like an 8 year old. That made and continues to make me very happy .  I believe she will have fun for years to come because that has been out focus through many wins fun and development for something greater  is the focus not the gold medals. They come when she is having fun!

Until Next Time


Caprese Salad On The Go


This is One of my favorite salads of all time. It taste good and just the right amount of savory flavors make the kids come back for more and not feel to heavy before a race

This is one of my favorite salads of all time. It taste good and just the right amount of savory flavors that  make the kids come back for more and not feel to heavy before a race. Thanks to The Daily Meal for this recipe and photo


It is always so difficult to be the TrackMom “food mind reader” week after week trying to  figure out just what food Lauren “might want to eat”. That said I have learned  why she does like and she will eat almost anything I present in reason. Here is one of our favorite’s it is very easy to make and if you want it to have a little more  nutritious punch simple grab a Costco roasted chicken and shred it. A really quick hint “Kitchen Aid” and mix in with the salad.

A Complete Meal  Fast

Caprese Pasta Salad

1 pound tri-color fusilli pasta, or any kind of short pasta (I use brown rice pasta)

6 ounces genoa salami, cubed

6 ounces provolone cheese, cubed

one 12-ounce jar canned red peppers, olive oil and garlic-marinated, liquid included, chopped into bite-sized pieces

one 8-ounce container fresh bocconcini mozzarella

1 cup grape tomatoes, halved

1/4 cup fresh parsley, minced

1/2 cup grated parmigiano-reggiano cheese, plus extra shaved for garnish

1 cup olive oil

1/2 cup red-wine vinegar

1 clove garlic, minced

1 teaspoon dried oregano

1 teaspoon dried basil

salt and pepper, to taste


Cook the pasta according to the package instructions. When done, rinse in cold water and drain. Place in a large bowl and add the next 7 ingredients, including the olive oil and garlic from the jar of peppers. In a jar with a tight-fitting lid, combine the oil, vinegar, garlic, mustard, basil, oregano, salt, and pepper and shake well. Pour over the salad and toss to coat. Cover and chill for 8 hours or overnight. Toss before serving. Garnish with shaved Parmigiano.

Visit the for lots of great on the go meals

Until Next Time

10 Quick Tips For A Busy Sports Mom



TrackMom Energy Balls this is a cool Hack  of the                Lara Bars


What’s In The Snack Bag Mom?  What to Take to the Track Meet  

I  know your thinking , ”Track Season is here yet she writing tips on track meet food now” ?

Simple, I now have what I call clear ”Brain Space” with the season not quite here yet to think about things, that will help next season. These tips just may help you get ahead of the curve next season and feed your  athlete and family a little better in the process.

1. Always Make A List  during the week for your Track Meet meals. If you go shopping for your weekend without a list, you may as well just throw your money away. Poll your family and see what it is they like to eat.Think about your athletes events and types of food that best serve his fueling needs during the day. Example: if Lauren ram  the 100m in the morning  I would know I have to get her fueling needs for the race in the early am usually around 6am so that by 9am she is fueled and ready to go.

My list would for sure have bananas on it because she likes them in the shakes I give her in the mornings . Usually most mom’s or dad’s that pack the meals week after week know what the family and athlete likes , so this step of preparation is very important and easy. Do it at work during lunch on a break while watching TV. Pulling from your weekly menu (next tip) and checking to make sure you don’t have it in your pantry, fridge or freezer. Make sure you’re not forgetting anything. Now stick to that list.

2.Plan out a weekly menu. This is the best way to ensure that your list is complete, and that you have enough to serve your family atthe meet. It’s a good idea to plan a weekly menu and then duplicate it for the next week – this way I can shop for two weeks at once. of course you will have to go to the store more than once for the fresh items.

3. Have a budget. When I go to the store, I have to know exactly how much I can spend. Otherwise I will always over spend and get things I don’t need. I try my best to stick within that limit.

4. Keep a list on your fridge, and write things down immediately. When you run out of something, don’t leave it to your memory. My memory is shot so I can leave to my memory If I want it :-) Jot it down immediately, and you’ll never have to run back to the store because you don’t have turkey meat or bread.

5 Keep favorite items stocked for quick-n-easy meals. Easy meals for us might be turkey sandwiches or in our house baked chicken wings which Henry loves a the meets. I try to always have these the ingredients on hand, so I can whip something up fast and tasty when I am feeling lazy.

6.Think Variety not just tradtional lunch foods. We have vegetarian meals some times like  California rolls , brown rice pasta pasta. Think Asian, Indian and other such cultural foods.

7.Pack your own lunch snacks. Buying pre-made snacks is convenient, but a big waste of money. Buy little baggies and buy the snacks in bulk, then it will take just a few minutes to pack some snacks for lunch over the weekend.
8.Bake a cake every once in a while. Instead of number 6 above , if you have time (or make time) bake a cake and cookies(more often cookies) for a nice change of paste. When make them I know I have put healthy ingredients in them and I don’t have concern about HFCS or perservatives. Our friends love them and really it feels nice to share homemade items with the team and friends.

See the picture above homemade by me find that recipe and moreat “Food For The Athlete”  One of MY Many Pinterest Boards  :-)

9.Don’t buy junk food (or buy as little as possible). Junk food not only costs a lot of money for zero nutrition, but it makes you and your family overweight  and can decrease your quality  of life  Talk about a bad deal! Opt for fruits and veggies instead. The food at the track meets is not that healthy, so I make a habit not to go to the stand unless absolutely necessary (which it has been from time to time) Lets face it we ate  out there  every weekend, you could really pack some extra pounds off of the “tasty fat they serve there”. I realize this is how teams make money so we do purchase sometime to support but never for a meal,if I can help it.

10. Go for whole foods. When preparing meal for the meet  remember, the processed kinds of foods are lacking in nutrition . Look for things in their least processed form – whole grain , fresh fruit instead of canned or juice, whole grain cereal or oatmeal instead of all other kinds of processed sugar filled cereal. You get the idea.


After The Meet….

 **My Favoritie ** Make a Crock Pot Meal and salad before you leave for the track and when you get home you will have dinner ready and not be tempted to grab fast food. These meals are easy, cheap and tasty. Put a few pieces of seasoned chicken(I use 6-7 thighs or drumsticks with a tiny bit of water in the bottom, cut up a bunch veggies and spices , throw them in the pot in the morning, cover and go and have dinner ready for you when you get home. sometimes I mix up corn bread batter and place in the fridge,when I get home just pop that in the oven. A complete meal  FAST…….Can anything be more perfectly easy than that?


Until Next Time


What Are You Thinking About?

TrackMom Picture

This picture was taken at a LA Jets Meet 2008  Birmingham High School 6 Years ago. It seems as if it was just a year or two. A lot has changed but many things are, for now the same. I still have the same passion and drive for the sport I love so much. What has changed is that, I now have new “hobbies” that compete with track as something I could do day in and day out as time allows.

My original focus of was Age Group Track oriented,now it will be a much broader scope of age group through Pro’s and also much broader topics and post that will reflect my above  mentioned  interests and passions.

My focus as a TrackMom has not changed, but I do focus on much more now on how track affects her academic and  future life endeavors . Fortunately she has always been a very good student and I didn’t have to monitor so much. Now she is  still a good student .But trying to get extra academic activities in with training and regular school work is tough. Need I mention a social calendar, I would have loved  but didn’t have much of  as a teen.

She is a Student Athletic Trainer at Oaks Christian and she takes her job seriously. I am laughing while writing this because while it is a good introduction to the field it really is just a truck load of fun for the kids to be out there on the field while the game is being played. Heck parents  pay to be on the side lines(which I am not one) and enjoy that view as well. Lots of things are important and I am blessed She and WE all enjoying our new journey.

She can't play foot ball but she sure wishes she could Powder Puff her she comes

She can’t play football but she sure wishes she could
Powder Puff here she comes

A male colleague  of mine earlier this week said that “You think very linear”… He went on to say, many men do but he felt women rarely do. I said “is that good or bad?”  It is true, I can be very much like a horse with blinders and the finish line is the only goal,very methodical not a lot of fluffy decorations in my way of seeing the world.

So yes,  I may be more  “linear”  but I still want to  expand my interests pool of topics and I hope you will drop me an email and let me know just what you want to see and hear about on  What Are You Thinking About?


Until Next Time


Gluten Info 101: Wheat Products The Bad and The Ugly (Part 1)


No wonder people just can't get enough of Gluten filled foods this puff pasty    looks so yummy. Photo Found on

No wonder people just can’t get enough of Gluten filled foods this puff pasty  looks so yummy. Photo Found on

By now most people have heard of Gluten…The pesky ingredient in wheat that causes insidious and some times life altering problems.

Over 18 years ago my very wise granddad Lorenzo Cantlo told me “you better take the gluten out of your diet sweetie, that stuff ain’t good for you”. I knew he was right (well kinda) but I felt like those “bad things you are talking about can’t happen to me. I am young and well your not… granddad”

Guess what I am not so young anymore and yes those “bad things” are happening to me and worse yet my lovely Lauren and she clearly isn’t old. So here I am on my own Gluten Free Family Journey .

18 years ago barely anyone knew what the word gluten meant, let alone gave any thought to avoiding it. But now gluten-free awareness is every where and this is a good thing. It is the awarness that has driven the rage of new diets .I think it is all good no matter what reasons a person choses to begin the journey.

So as I begin to share a few things about my journey from time to time, I also want to inform you about the basics of Celiac disease and  gluten ingestion. And just how serious this ingredient that we have grown to love so much can impact our lives.

So let’s get started!

Just what is gluten?

Gluten is a protein found in foods processed from wheat and related to grain , this substance is also found in barley and rye. It gives the wonderful texture we love so much to dough, helping h helping bread to rise fully for that chewy goodness and the ability to keep its shape . Gluten is also found in a host of unassuming products like condiments, imitation meats that taste like chicken, duck even fish, pork and beef. Many cosmetics and dermatological preparations often contain wheat based additives. Gluten is regularly used as a stabilizing agent in products like ice cream and ketchup, where it might be unexpected and very unwanted.

How does gluten hurt you?

” Experts say,between 0.5 and 1.0 percent of people in the United States are sensitive to gluten due to Celiac disease. Celiac disease constitutes an abnormal immune reaction to partially digested gliadin. It probably occurs with comparable frequencies among all wheat-eating populations in the world.[19] Certain allergies and neuropathies are also caused by gluten consumption and inhalation. In some instances what is known as cross contamination can occur without the person even being aware that they are ingesting gluten. Reported examples occur when people share silverware or other eating instruments. Wheat allergy and coeliac disease are different disorders.

Gluten sensitivity is often misdiagnosed because doctors often relate its daily symptoms to other causes. When a person eats gluten that is sensitive , the immune system responds by attacking the gluten molecule in your body. When the gluten reaches your small intestine the place where nutrients are absorbed for good health, the little tiny hair like structures called villi are damaged. Over time they flatten out and become useless to absorbing nutrients. Next the toxins and gluten fragments can pass through the damaged intestinal wall and enter the bloodstream. The body will view these foreign substances as unwanted invaders and respond by attacking them and your cells. When the body can’t absorb the nutrients, a state of malnutrition can occur and can lead to many different symptoms.

What are some signs of a gluten sensitivity or allergy?

Only an estimated 150,000 have been diagnosed with Celiac Disease. Many people can be asymptomatic for years, and the symptoms of celiac disease can also overlap with other medical problems. It becomes very confusing to the patient and doctors responding to these symptoms. Don’t give up gluten yet If you go off gluten entirely before having a test done, your results may come back negative even if you have the disease.

Celiac disease has hundreds of recognized symptoms, according to the Celiac Sprue Association, a nonprofit for those with the disease. Here are some common problems:

* Chronic diarrhea or constipation

*Abdominal pain *bloating

*Unexplained weight loss

* Hair loss



* Infertility

*Headaches or Migraines

To Be Continued

Ahlstrom, S. & Brathen, E. (1997). “Effects of enzyme preparations for baking, mixing time and resting time on bread quality and bread staling”. Food Chemistry, 58, 1, 75-80. Effects of wheat variety and processing conditions in experimental bread-baking studied by univariate and multivariate analysis.
Edwards, N.; Mulvaney, S. J.; Scanlon, M. G.; Dexter, J. E. (2003). “Role of gluten and its components in determining durum semolina dough viscoelastic properties”. Cereal chemistry 80 (6): 755–763. doi:10.1094/CCHEM.2003.80.6.755. Retrieved 2007-08-14.
“Celiac Disease”. National Digestive Diseases Information Clearing House. National Institutes of Health (NIH). 2004. Retrieved 8 September 2009.
“Celiac disease”. Consensus Development Panel on

Until Next Time

Are You On The Right Track ?


 I am reminded that more than a few times a runner that looks back  during a race , can lose the race by not focusing on what was ahead.  I Praise The Lord for straightening a path that is ours as a family to run . His infinite wisdom and patience prevails and continues to guide us even when we have taken a miss step or looked back. God Lives in the Here and Ahead never does he say look back, but warns that looking back can be calamitous .  HINT…Sodom and Gomorrah.  Being on the right path brings peace that only someone that has experienced it can understand. He has Illuminated  my heart, given me a joyous appreciation and a clearer understanding of what it means to do as Psalms 46:10 requests


Welcome To


Point Magu Beach, we attended a very moving and special baptism here for our friend Lucy from Germany


I thought about naming this post “What I did on my summer vacation” Or “What I did while I was figuring out what I wanted to do with”  Pictures speak a thousand words,  but before I share….I am excited to be back and I hope if you happen to come by for the first time , you will come back as I recreate “my little engine that could” know as  I have lots to put up in the weeks ahead. Come and join or rejoin My journey as Lauren’s Mom and a passionate TrackMom  and parent like many  of you.

Here are a few pictures for a visual account of how regular people celebrate the summer  time  fun in the sun and surf and a bit more


Screen Shot 2013-11-14 at 8-1.46.08 PM




Sorted through old pictures to make a very nice photo album for Lauren . My dad and Mom and Lauren 4 months old ..              WHERE DID  15 YEARS GO???



Went the best wedding  every and guess what the guest were surprised !

Went to the best wedding every and guess what the Guest Were Surprised !

Got to hang out  with my #2 sister Lisa which is a ver rare occurrence  especially in the summer

Got to hang out with my #2 sister Lisa which is a very rare occurrence especially in the summer

Spent time  with one of my AMAZING FRIENDS Tonya,as she help  whip the Williams into shape with a needed closet makeover for every one in the house this is Lauren's closet

Spent time with one of my AMAZING FRIENDS Tonya,as she help whip the Williams into shape with a needed closet makeover for every one in the house this is Lauren’s closet


This is my friend Tonya she is the Genius behind  my closet renovation above. All the way from Florida. Sure glad she is my friend  cause I couldn't afford her MAGIC TOUCH

This is my best friend Tonya, she is the Genius behind the closet renovation above. All the way from Florida. Sure glad she is my friend cause I couldn’t afford her        MAGIC TOUCH





What was obviously missing was hot track meets, rushing to and from airports to get to the next city  and start all over again, stealing a corner of a canopy for shade. Conversations about “What high school  Lauren would be going to in the fall for 10th grade year, watching amazing athletes from around the country as we had done for 6 previous years. With no more than a quick conversation in our family  we deeded  this was a great time to take a break from our treadmill summers since she was 7 1/2 years old. This was the first time she celebrated her birthday as she chose. There was no running the  100m or 200m prelims or a final of some sort. While we all missed the sport we love so much we all needed a break especially Lauren and  this summer she was a regular teenager this  going to beach, and the mall with friends. Going on our annual girls vacation to Palms Springs and getting ready for the new school and a new chapter for TrackMom and TrackGirl too.

I believe God willing this will be  the last  time for a while that track will not be in our equation as the main summer activity.  Runners Take Your Mark…

Until Next Time