Sycamore Canyon 50k

Today brought my first race of the season and with it a strong sign that my training regime, and strategy, is on point. The Sycamore Canyon 50k is part of the Pacific Coast Trail Run series and is a very well-run event. I’m a real fan of single track trail and this course was an awesome venue for it. Rob M and Jeff P joined me for the 2 hour drive from the OC to the run in the Canyons.

The race started with the 18k, 30k and 50k runners embarking together. We started down a fire road for about a mile until we turned up a single track for the first 1,100’ climb. I hunkered down on the winding, narrow trail as we climbed up the side of the Canyon under a cool, cloudy sky. Around me were runners from every event, the 18k to the 50k, but I couldn’t tell who was running what. I welcomed the company but not the questions entering my mind. Was I running too fast? Are all these people in the 18K?

As we topped Ray Miller trail I looked to see the Pacific Ocean beckoning us back down to La Jolla canyon, the next canyon over. We were now running down the 1,100’ foot decent that we would, eventually, have to run back up, twice. Once in La Jolla canyon, we continued up another 1,000’ climb, around Magu Peak, through a brilliant, green meadow with lush rolling hills, and then back down more single track with some technical sections. Just as we entered a difficult rocky section with some precariously steep drops, we were six running in lock step. Jokingly I said “hey guys aren’t the views great here?”. And just like that I was tumbling down the side of the mountain, caught only by sturdy bush. As I struggled to right myself, I looked up to see Tom Wilson’s hand reaching back to pull me up. The running gods had spoken. A stupid joke on a technical trail!

We pushed back up Ray Miller, crested, then descended back down the knee pounding fire trail to the start/turnaround. We then had to turn back and up again! By now, 20 miles in, fatigue was creeping up on me. I realized that counting my breath in sets of four helped me stay focused, especially on the climbs. By this point in the race, I had been running with Rob most of the way. We ebbed and flowed, over the hills and down, until the last climb. By this point I wanted this thing over so I pushed up the hill without slowing until I reached the fire trial at the top for the final decent into the finish. Call it adrenaline, endorphins, or just a childlike response, once I started this last descent I ran like all hell was about to break loose. I knew I was in the top five, and ultimately finished 4th with a time of 4:44 and an average heart rate of 156.

I recommend this race. It’s a great single track course with some demanding hills and beautiful scenery. It was a good day for me and it was also great to meet ultra goddess Sue Johnston and Coyote Two Moon RD Chris Scott at the finish, and talk a little trash about Rob with Luis Escobar.

Rock it!

Polar RS800CX Run -- Five Things to Know Before You Buy

Several weeks ago I purchased the Polar RS800CX with Stride Sensor technology. I’ve been an owner of polar heart rate monitors for nearly fifteen years so it was kind of like putting on an old sweater.

Polar is the world’s pioneer of heart rate monitor technology and they have dominated this market for decades. But their market share has ebbed in the last five years as athletes turned to GPS technology from Garmin and other companies. I’ve been using both the Polar RS800CX and a Garmin 405 in training and have learned a lot about the strengths, and weaknesses, of both. Here is what I found:

You’re Not Having a Heart Attack! Even though I’ve been using Polar monitors since 1992 I haven’t always been a happy customer. In the early days it seemed like false heart rate readings were the norm. I can’t remember how many times I’d be running along at a leisurely pace only to see my heart rate fluttering around 240. Oh my god, am I having a heart attack?! Fortunately after so many false readings my worry was eroded by buyers remorse. Thankfully those days are over. The most recent Polar monitors I’ve owned, including the RS800CX, have given me consistent and accurate heart rate readings.

Batteries Optimal - As an ultra runner, battery life is a huge issue for me. If you're training for over eight hours at a time, it will be for you too. The battery life on my Garmin 405 is less than eight hours. This is not an issue for a 5k runner, even a marathoner. But what if you train or race for eight, twelve, even sixteen hours or more? This is where GPS technology starts to falter. Its all too common for me to look down at my Garmin 405 GPS to see a blank screen from a dead battery on runs over six hours. Sure, other Garmin models (201 and 301) might last a little longer. But until technology improves, consider GPS devises a luxury with a short leash, that leash being a limited battery life.

Battery life is not a concern with the Polar RS800CX. Not only do you get accurate heart rate readings, but your distance traveled can be measured using Polar's Stride Sensor without the timing limitations inherent with GPS units. This is a water resistant foot pod that measures your speed/pace, distance and cadence. Based on my own experience, I found the Stride Sensor to be quite accurate. On a recent long run the Polar Stride Sensor was within 3/10s of a mile of my Garmin around mile 30 before the Garmin ran out of batteries. Better yet, you don’t have to charge the Stride Sensor every time you use it! For an additional cost, the Polar RS800CX comes with an optional GPS unit that can be used in lieu of the Stride Sensor. I chose not to purchase this.

Cadence, Dear Friends, Cadence - When Lance Armstrong assumed the throne in the cycling kingdom, “cadence” was knighted his silver bullet. Fast, efficient peddling at 90 RPM, it was said, launched Lance from zero to hero. So happens, 90 SPM (strides per minute) is the magic number for runners -- that is if you want to run as efficiently as the elites in the sport. Anything slower than this, regardless of pace, is not as efficient. Once I realized the RS800CX measured cadence, I measured mine right away. I was pleased to find it was between 86 and 88 SPM. I was less pleased with the concentration it took to maintain 90 strides per minute. What’s cool about the Polar RS is that it monitors your cadence real time—up hills, over trails, on the street—then gives you an average cadence for each run.

Beam me up, Scotty – one of the things I found with the RS800CX is how easy it is to transfer data from the device to my computer. Polar utilizes infrared technology to send data from the device to a pod that plugs easily into any USB port. My experience with this system, despite very little patience with software in general, has been very good. I hold the Polar up to the pod, push go, and within 30 seconds my workout information is loaded on the computer. Polar uses a proprietary software – Pro Trainer 5 – which provides extensive analysis using charts and graphs. Distance, heart rate, pace, and cadence are all tracked real time and graphed out automatically for you to see visually on your screen. Averages for all of these data points and outdoor temperature are also recorded.

Running Index, Flatlanders Only? The RS800CX contains a unique fitness measurement program called Running Index. This is designed to measure your training progress and fitness changes. This is simply a measurement of your running economy. The faster you run at a give heart rate, the better your score. This is a great method to track your condition, but it's not without its flaws. When testing myself, I've scored a 62 on certain runs ("very good"), and under 50 ("average") on other runs. What I've learned is that this system is only good for running on flat courses, because it doesn't recognize when you're climbing hills. For example, if you happen to be running up a long mountain hill, all it knows is you're running slow and at a high heart rate. Result? A low rating. You might as well be fat and out of shape. Nonetheless, you can still use the index to measure your fitness progress by comparing your score from week to week on the same course.

Do I recommend the Polar RS800CX? I'm not one to make hearty recommendations for products. What I've learned is that people have their own biases for and against products. What one man says is great another man despises. Yet, if I were to compare the Polar RS800CX to the Garmin 405 which I also own and have used extensively, I must say I prefer the Polar. The Polar doesn't have limited battery life, it provides good distance and heart rate measurement, it measures cadence, transfers data easily to my computer and, yes, it looks cooler!

Replacing the battery on the wrist watch is not without its challanges. It would appear to be an easy turn of the seal on the bottom of the device. This I did. Getting the gadget to come loose of the watch once turned is the challenge. I broke one my best steak knifes trying to pry this succer out! Polar, help!

Post Script: I need your help! As you can see, I don’t write this blog for money…hence no annoying pop up advertising. However I do write to encourage and inspire others. My only way to know I am succeeding is getting feedback from and building a following of readers. If you have found value in this blog post, please leave a comment below and follow my blog by entering your email at top of page or on Twitter by clicking here. 

Nature and Running

"Study nature, love nature, stay close to nature. It will never fail you"

Frank Lloyd Wright


Just when I was feeling beat up from traveling 6,500 miles this week, I laced my shoes up this morning under a dark, ominous sky. A mere glimpse of the thickening clouds near the top of Saddleback Mt. gave me shivers. "They're saying 70 mile an hour winds today", said Rob, as we layered up at the base of Holy Jim trail. Wow, I pondered, I don't think I've ever been in seventy mile an hour winds in my life, let alone while running on a mountain. "Maybe I'll throw that fleece top on under the windbreaker" I mumbled.

We worked our way up Trabuco canyon trail, a long, rocky, gentle grade shrouded by weeping vines, overgrown oaks, and bold pines. A thundering roar billowed from the trees. Wind? No, just frozen rain. Onward we pressed. I then turned around to see Rob reach down to pick something up from the trail. As he observed his prize I approached to see two beady eyes gazing at us. These were the eyes of a small, brownish salamander that was making his way across the trail, accompanied by dozens of his buddies. "Why are they all going up hill", Rob mused.

We carried on, turning north on Main Divide to Bear Springs, down Holy Jim, up to Holy Jim Falls, then down Trabuco road and back for a total of 22 miles. All in all, despite the cold, wet weather, this was a good day on the mountain.

Running the San Juan “Gutter” Trial

I’m not usually one to rant, but on this day I can’t help myself. Today I ran the San Juan trail that connects San Juan Hot Springs to Blue Jay campground. Apparently this is a popular route for mountain bikers, especially the sort that like to go real fast, downhill. I've been running for 20 years and I’ve never run on a trail so rutted out. It’s virtually a ruined trail for runners.

I have no beef against mountain bikers. Many of my friends are mountain bikers. Hell, I even own a bike that I ride, timidly, down the slightest grade. But here’s the deal. Single track trails only have so much surface area. When bikes descend these delicate paths, particularly those made of loose, soft terrain like the San Juan trial, erosion ultimately sets in. Long, deep trenches form. These are three to five inch wide, foot deep trenches. Turn a corner, and poof, trail turns to trench! If you don’t go head over heels, your feet slide into a bone crunching rut.

So what is the answer? I suggest the San Juan Trail be allowed a break from mountain bikers. Call it a furlough, a hiatus, a recovery! Just some time off from the whirling dervishes. After all, aren’t there hundreds of other trails to ride out there? During this time I think some serious work should be done by the US Forest Service and California Parks and Recreation to determine how to keep trials like this from getting mutilated. Maybe they should rotate the use by mountain bikers of single track trails like San Juan to every other year. Then, maybe, they would have time to heal. Then again, maybe they’ll never have the time to heal.

A Good Day on the Dirt

Today marked my first “long” run on trail this season, and it was good to have company! I was joined by the original Elvis Jeff P. and ultra veteran Sena H. We kicked off the run at 7 a.m. under a clear blue (and warming) sky. What a day! The California Wildflowers are definitely on the rise, beckoned no doubt by the radiating sun over our heads.



We ran the from the ocean up the El Moro trail to the Laguna Nix Nature Center, back out, then down to the Laguna Canyon Ranger Station, and then up to Top of the World via the ever intimidating “Stair Step” trail. This was some good climbing folks.



I ended the day at 32 miles. Jeff P, training for the Miwok 100k in May, took it out for 30 miles (right Jeff?) and Sena, training for the Pasadena Marathon put down 20. Thanks for the great run Jeff and Sena!

Western States -- 120 days and counting...

Today I looked down at my watch (which I set to countdown mode) and realized there is only 120 days to go to WS 100. Yo mama! It seems like yesterday when I blogged “I’m In” and proceeded to explain the absurdity of NOT entering this year.

As Kelly said, “June will be here before you know it”. Well, here it comes! I’m frankly very excited to be where I am right now. Training is going well. I have no lingering injuries (knock on wood) and I am looking forward to some hard but fun training ahead of me. Variation baby! Hills, fartleks, tempos, strides, LSDs (long slow distance), more base, race, drills, race again, more base, more LSDs. Bring it on! Did you notice no intervals? I’m still debating that one. I have to consult with the work of endurance gurus Maffetone and Lydiard. Rest assured, I’ll also be consulting my aging anatomy along the way.

Even though what happens between now and June 26th is up for grabs, it's nice to know I’ve been down this road before, despite not making it to the end destination. That is ok though, because, as Ursula LeGuin so poignantly said, it is good to have an end to journey towards; but it is the journey that matters in the end.

Keep on the journey folks!

Munro Trail, Lanai

Just a few images from the Munro Trail on Lanai. Lanai is among the smaller islands in the Hawaiian chain. Total population: 3,192. Total runners seen on trial: 0. Maui and Molokai are in the background.

Fartleking on my 46th!

I awoke today on the great island of Oahu to celebrate my 46th birthday with family. Wow, what a change in climate! Going from 50 degrees and constant rain (and hail yesterday) in California to 80 degrees and sunny is what I'm talking about!

I stepped outside this morning for a 10 mile run. Unlike the past 6 weeks, this week marks an introduction to fartleking or speed play to help me transition from exclusive slow aerobic work I've been doing to more varied training. I'll be doing these workouts a couple of times per week for the next month or more.

I ran along Kahala Drive from Kahala Beach past Diamond Head to Kapi'olani Park, surging up the hill, down the hill, along the road, through the park, fast to slow and back again. I stopped at 24 Hour fitness at the half way point to hammer out 2x25 curls, tri extensions, and a few other weight lifting exercises. From there I was back on my feet, running fast and slow, over the hill and for just a moment, I stood still to glance across the Pacific Ocean on top of the cliff at Diamond Head. Awesome! Am I really 46? I don't feel like it today!

First Race this Season -- Sycamore Canyon 50k

I finally pulled the trigger and signed up for my first race this season -- the Sycamore Canyon 50k at the western edge of the Santa Monica Mountains. Total elevation gain and loss is 8,055’ so this should be a good primer for the big show coming in June. Unless something comes up I’m also planning on running Leona Divide 50 mile and at least one other 50 mile “prep” race in May. I guess this means it’s time to start getting serious again. No more relaxing weekends! I just hope the rain subsides in the coming weeks so I can get back out on those trails!

Running - The Best Therapy Money Can't Buy

This morning I picked up the paper. Like most mornings these days, it read like an economic apocalypse. Bank bailouts, an auto-industry slump, mortgage defaults, rising unemployment, recession, and on and on. Whether you're an employee of a large corporation, a small business owner, even the new President of the United States, things aren't looking real good.

Where does one find relief? Its been said that anyone who goes to a psychiatrist ought to have their head examined. What about drugs? Some people are turning to prescription drugs, among the fastest growing area of abuse and addiction. According to the DEA more than 7 million Americans abuse prescription drugs, up 80% in recent years. Alcohol sales are up too. What next?

The answer, my friends, lies in the pituitary gland. Yes, the little nodule sitting inside all our brains that sends chemicals to our bodies that block the pain sensation and, better yet, bring euphoria to our world. Stronger than heroin, morphine and opium, these chemicals are closely linked to addictions. What are they? Endorphins.

Most people are familiar with the runners high. And most runners know of the effect endorphins have on us. But do you have to be a runner to get this stuff? Turns out, no. In fact, laughter, crying, sex, orgasm, acupuncture, eating sweets and spicy foods, all trigger the release of endorphins. Can you imagine this lifestyle everyday? Caution - endorphins, and all the activities that trigger them, are addictive too!

Its still early in the morning. I lace up my shoes and fill my water bottles. As I step out and onto the trail, I take a deep breath. Above me are clouds that shroud a horizon that seems to bend with the curvature of the earth. Slowly I start my way down the trail. My head is down as I step carefully over the altering terrain. My mind is clear. Euphoria creeps in.

Into the Wild -- Do Your Dreams Slip?

Last week I boarded a Jet Blue flight from New York to Long Beach, CA. I carried with me a copy of the book Into the Wild, by Jon Krakauer. It's been over a year since I watched the movie for the first time, and until now I have never read the book. If you have never read the book, do so now. I read it cover to cover on my flight.

This is not a story of a crazy, self indulgent greenhorn that wandered naively into the wild. No. On the surface, it is a story of a young man who walked through a world he intellectually despised. Under its thin skin this is really a story of a young man who is torn between his stubborn will to see good and evil through a black and white lens, and his blossoming soul that inspired so many who crossed his path.

Questions will emerge as you read. For example, have you ever felt nervous, yet euphoric, as long awaited plans unfold after months, even years, of preparation? Then, in a moment, you find yourself standing in a place where the dream you've flirted with is becoming a reality?

Chris McCandless, the "pilgrim" in the book, stood at the end of an Alaskan road. His dream was about to become a reality. He thanked the man who drove him to this point and who gave him a pair of boots from his truck. Then, after traveling thousands of miles, seeing with his own eyes much of the "great work God has done here in the American West", touching the souls of the many friends he made along his way, McCandless simply turned and walked into the wild, out of his dream, and into reality.

What kept me reading this book more than anything was the glimpse it afforded me into my own past. The non-conformist, anti-fraternity, anti-social philosophy McCandless held as a young adult was very familiar to me. I only wish I could've met him for a beer as he kayaked along the Colorado River while I traversed the Bright Angel trail under the towering cliffs of the Grand Canyon.

If you read this story it will beg you to answer many questions about your own life. Do you believe in the life you live? Do you live for, or merely with, the material trappings you so enjoy? Do you take your life for granted? Are its routines, its habits keeping you from embracing change? When you reach for something, something big, do you capture it? Or do you let it slip, slowly, from your grasp?

Some would say McCandless let his life slip recklessly from his grasp. But life is not of only flesh and bone. And with that I say he held firmly to his dream as he walked and remained, forever, into the wild.

The College BCS Bowl -- What a Joke!

If it walks like a duck, quacks like a duck, it's a duck! And I say the college football "BCS" championship series laid an egg this year.

A college football team has now been crowned the “2008 National Champions” under the BCS Championship Series. Last night Florida beat Oklahoma in the big game and earned the right to call themselves “National Champions”. But are they the real champions? According to Rick Reilly of ESPN magazine, absolutely not. The real champions are the Utah Utes, who went undefeated at 13 – 0 this season and beat 4 ranked teams, and culminated their year by slaughtering Alabama (which was ranked number 1 for 5 weeks this season). And they did it in Alabama’s back yard, the Sugar Bowl.

What does this rant have to do with running? Nothing. But I needed a place to vent. What are your thoughts? Are you a runner that cares nothing about college football? Maybe so, but you must believe in justice! After reading Rick Reilly’s article I nearly lost it. How can the BCS (“Bowl Championship Series”) be taken seriously, even remotely? If the BCS continues, the least we can do is admit Utah and Boise State to the PAC 10. This would give these teams more than a snowball's chance in hell to play for the Championship and, yes UCLA fans, it would give the PAC 10 legitimacy beyond USC!

There. I’m done. Comments?

2008 - Moments to Remember

With 2008 solidly behind me, I look back on it -- as a runner -- with a certain twisted amusement. As I sit here today, I can say there were several memorable moments.

Western States DNS - One moment that comes to mind was in the afternoon of June 24th, when the Southwest plane began its descent into Sacramento Airport. I just happened to glance out the window to see an incredible pillow of soot sitting on the horizon. At that moment I realized that the week-old fires that were burning throughout Northern California had made their mark, and the six months I had spent training for the 2008 Western States 100 mile run was lining up to be just a dress rehearsal. The weeks, even months, that followed were low points for me as a runner, not because I felt cheated, or let down from the race being cancelled, I just felt lost and without a purpose. I tried to psyche myself up for another 100 mile race right away, but couldn’t find the motivation. Just like Max, the little boy in the story Where the Wild Things Are, I wandered through the night and day, and in and out of weeks…

It was when I set my sights on the Grand Canyon that I felt charged again about running. Thanks to Kevin, who had been dripping on me about this run for over a year, I found something to look forward to. As the run approached, I fell back into what I’ve come to learn is a critical state of being for me as a runner. I call it nervous anticipation mode. Unless I’m anticipating something that has got me a little nervous, there seems to be an emptiness, or a missing ingredient in my life. As memorable moments go, I too remember a plane beginning its descent, this time into Flagstaff, and looking over to see the beautiful red rocks of Sedona. This running of the Grand Canyon would be my first attempt, and I planned on videoing the run. Lots of ideas circled in my head. I remember being on the plane and telling the lady next to me some of the details I was planning for the next day. At that moment I felt like a kid again. She complimented me on my enthusiasm. The run itself? So many great moments, such great friends.


If the Grand Canyon was my wild rumpus, then Saltwater 5000 was where I needed to return, back to my very own room. I was surrounded by six other runners, two of whom I’ve been running with for 20 years. Rob, who strode next to me on virtually every important training run leading up to Western States, and Jeff, who negotiated the depths of the Grand Canyon with me, also believe in tradition. We all dipped our hands in the ocean and climbed this mountain again for the fifth year in a row. The moment that I may remember for years to come could be when my lips touched the cold metal of the surveyor’s marker at the top of the peak, or when Jeff, Rob and I simply walked together under the cold, dark sky on our trek down to old camp. We talked, and we laughed, as we have so many times before.
Another year behind us, guys.

I’m looking forward to the next.

Saltwater 5000 - A Video

Saltwater 5000 - Five Years

On December 13, 2008, seven of us touched the Pacific Ocean then turned around to run to the top of Saddleback Mountain. The fifth annual Saltwater 5000 returned to the original 32 mile course via Modjeska Grade and the favored Joplin trail. The run was held under darkened gray skies that offered not a mere glimpse of the sun.

Saltwater Enters Hollywood

To use a Hollywood analogy, this year's Saltwater could be dubbed a cross between the Andy Griffith Show and the Great Race. I've never been a huge fan of law enforcement, but there's always been a little place in my heart for Barney Fife who couldn't bring himself to stop a crime, let alone arrest someone. This year we were "caught" trespassing in the former mobile-home park, now a construction site, on PCH. A pick up truck rushed up the road to stop us as we were about to enter El Moro park. Yet out of the truck came a Fife-like little man. "You are breaking the law, get over here right now!" he clamored. We explained to him we were just going for a run. After he told us he was a project manager with utterly no law enforcement authority, we simply turned around in front of him, crossed the fence and were on our way.

Yet this run-in with Fife-law took its toll and, ultimately, claimed an early victim in this year's Saltwater. As we ran up El Moro canyon, everyone was feeling a little jacked-up, and I noticed the pace was quicker than usual. Leading the pack most of the way was the returning, original Saltwater runner Bino. In full winter gear amidst a balmy 55 degree morning, the Bean deftly shed a piece of garb at every turn, ultimately carrying more clothing up the hill than a Yukon bag lady. We continued in good form down through the beautiful Marie Calendar trail, under the toll road and made our way to the first aid station at Bake. Call it nerves, pressure, or the just the sheer weight of a breakfast burrito, it became vividly apparent this would not be Bino's day. To my right I only saw remnants of Beano's formal exit from this years Saltwater. Others weren't so fortunate and watched real time. Now six, we collected ourselves and pressed on.

We were not more than a mere 1/2 mile down the road when we had another a Fife-like experience. "Use the cross walk" came the words over a megaphone. As Damron and I were j-running across Bake we glanced over to see an Irvine Police squad car surveying our every step.

We continued up through Sorrano Creek trail to the skate park, our next major aid station. This was a welcome site, with all the support crew on hand. But the sky was growing restless and the temperature was starting to fall. We decided to keep on the move to stay warm and somehow avoid the looming rain. It was at this point that I realized I was bearing witness to Saltwater's very own Great Race. Just like the Tony Curtis and Jack Lemon dual that pitted the "good" guy against the sly opponent in a race across America, there was a dual to the top of the mountain between our two most senior runners Jerry and Jeff.

The Great Race

Jerry and Jeff usually face off on the favored Joplin Trail, which bring all of us literally to our knees at least every year. In the past few years, Jerry has maintained the upper hand. But this year would see a change of fortune, with an interesting tactic. Breaking a sacred Saltwater tradition of waiting for the other runners at various checkpoints, Padilla made it clear he was not going to wait around for anyone in the cold weather. So as the pack rolled into the aid station at Modjeska, Jeff took off 8 minutes ahead of everyone else.

The rest of us then embarked up this laborious climb, and we started to split up pretty quickly. Thankfully Kevin met us on his bike at the trial head to escort the group up to Old Camp. At this point I kept looking for Padilla, expecting to see him up ahead at every turn, but to no avail. I finally put my head down and took off, determined to catch him before old camp. It wasn't until a mile from Old Camp until I finally caught him. Rob was there with me in tow. When we reached the campground Rob and I decided, by tradition, to wait for the last runner to come in before we embarked up Joplin. Jeff, on the other hand, continued on, not wanting to give up any time (or warmth) in front on this steep and punishing climb. Thirty-five minutes later all the runners had arrived and we began the march up Joplin. Within a few hundred yards I overhead Ramsey ranking Joplin as a negative 8 on the suck list. Shortly after that I tripped as I trod on this trail of stones. Yes, it was good to be back on Joplin.


In all six runners reached the top in the fifth running of Saltwater 5000. Included in the six were four five-time runners (myself, Rob, Jeff and Jerry), one two-time runner (Jeff D) and a first-time runner (Bill R). Supporting us was a host of gracious people, including Al, Rob, Cindy, Trina, Kevin, Marshall and Dawn. Thanks guys and gals for your support, we couldn't do this thing without you!.

Video Blog to follow.

Keep it real!