Are you building the version of yourself you said you would become in January? If the rest of your year looks like the last 8 weeks, are you proud of that? Be honest. No one else has to read it.

If you’re running consistently, especially higher mileage, here’s something most runners get wrong: You’re probably under-eating protein. Running breaks your body down. That’s not dramatic — it’s just biology. Every stride creates micro-tears in muscle tissue. Every long run stresses connective tissue. Every hard workout taxes your nervous system. Protein is what rebuilds you. Not carbs. Not electrolytes. Not another gel. Protein is what repairs muscle. It supports tendon strength. It helps you hold onto lean muscle when mileage climbs. It stabilizes blood sugar. It even supports mood and recovery from stress. If you feel: Constantly sore Slow to recover Losing strength Always hungry Or “flat” in workouts There’s a good chance protein intake is part of it. A simple target for most runners:Aim for about 0.7–1 gram per pound of bodyweight daily. Spread it out. Don’t try to cram 80 grams at dinner. For me I think about like this (150g Protein): Breakfast - 30-40g Post-run - 25g Dinner - 70-80g Maybe before bed - 10-20g Recovery isn’t just about miles. It's about what you build back after the miles. Question for YOU: Are you intentionally tracking protein right now or just hoping you’re getting enough?

How are you doing as we approach the end of February? Did you achieve the goals you wanted to? Drop a comment and let me know what goals you worked towards in Feb. & what's next as we head into March?

This is not a “new year, new me” thing.This is a “finish the year stronger than you started” thing. The Black Friday Challenge starts right after Thanksgiving dinner 😉... - Daily workout - Daily step goal - Daily writing prompt - Daily check-in post - 0 alcohol - Start Black Friday → End Jan 1st. More to come in the next couple days! We start Black Friday... We finish together. Let’s go.

35 degrees at the start. Just enough bite in the air to make you question your sanity for showing up this early on a Saturday. But that first mile hit, the chatter started, and suddenly the cold didn’t matter anymore. What began as “let’s do 10k” somehow turned into “let’s keep going.” Nine miles later, we looked at each other, laughed, and said, “Guess we’re doing a half.” Over 2 hours of steady miles, honest conversation, and that kind of quiet gratitude that sneaks up on you when you realize how lucky you are. To still be able to run, to reconnect, to feel alive out there. It’s easy to get caught chasing pace, distance, or the next PR… but days like this remind me it’s really about the people beside you and the stories that happen between each mile marker. Blessed for mornings like this... cold, spontaneous, and full of meaning. Tagging my training crew and saying thanks for reminding me why I fell in love with this in the first place. What’s the last unexpected run that turned into something unforgettable for you?