Super Shred Diet Week 1: Foundation + Midweek Update

Hi everyone!

If you have followed me then you know that I started Dr. Ian Smith’s SUPER SHRED Diet! You can read my kick-off post here. I have found that some people get offended at the word “diet”. A diet is usually defined as restricting food for medical reasons or to lose weight. It can also be defined as: kinds of food that a person, animal, or community habitually eats. If you think about it, our lifestyle should include habitual healthy foods. Every now and then you have to find ways to keep that lifestyle in check. That’s why I started SUPER SHRED.

Super Shred Funnies - My Pretty Brown Blog



A four-week  super-charged program that teaches principles regarding: meal spacing, snacking, meal replacement, and diet confusion—as SHRED—with twice the intensity and a shorter quick-acting plan. It can be used on its own or in conjunction with SHRED.

SUPER SHRED is not a long-term program. It’s designed to be a “destination” plan. It’s a way to lose weight quickly, but in a healthy way. For example, I have been in a plateau for almost a year. Part of the reason was because I was training for my first marathon and trying to figure out the best way to fuel. Runners can gain weight during their training cycle, you can read more about that here. There are also ways to avoid it (still trying to figure that out). It started to become so frustrating so I knew I needed to do something different to get me to the next phase. I wanted my next training cycle to be different and I wanted to choose a smarter and healthier way to go about it. According to the book, this plan is also great for those who have an event or vacation coming up and you would like to lose weight quickly and safely. This plan will help you get to your destination. Once you have completed the four-week plan, you can continue with the original SHRED plan, which I plan to do. SHRED will help you maintain your weight loss or lose even more . You can find out more about SHRED and purchase it here.

Week 1 — Foundation is the first week and is the easiest of the four. It sets the foundation to successfully complete the program. I am learning the importance of meal timing and preparation.



Meal Spacing — This is an area that I have struggled with. I have to be mindful of timing when it comes to consuming meals and snacks. Most days I’ll look at the clock and realize I haven’t even had a snack. After following this meal schedule, I realized I need to schedule my meals and snacks out. Like…alerts and all! By timing out the way calories are distributed throughout the day, the fat-burning metabolism keeps insulin hormone levels in check. There’s so much more to this. You seriously need to check out the book! Here is sample of my meal schedule:

Super Shred Meal | My Pretty Brown Blog


Negative Energy Balance — calories consumed from food and drink (energy in) and calories the body uses throughout the day (energy out). Basically to lose weight you need to eat less calories and burn more energy. If you eat more calories than you burn, you gain weight.

If you cut 500 calories from your typical diet each day, you’d lose about 1 pound a week (500 calories x 7 days = 3,500 calories).

Calorie Disruption — Super Shredder Day (Day 4)  involves an aspect of intermittent fasting. Dr. Ian refers to this process as “calorie disruption”. Not as severe as typical fasting, but daily calories are precisely planned to experience abrupt shifts in the amount consumed. This will have an affect on the metabolism.

Sliding Nutrient Density — The amount of nutrients you get for the number of calories in a particular food or beverage. Dr. Ian stated: Nutrient-dense foods give you the biggest nutritional bang for your calorie buck.



I’m on Day 4, Week 1 (Super Shredder Day) and things are going great so far! I have worked out every day as prescribed and although this day is considered a “rest day” I do plan on keeping it moving.

Super Shred Meals | My Pretty Brown Blog

This may be the most challenging day thus far due to the foods/beverages consumed. I had a smoothie for Meal 1 (breakfast). In addition to Snack 1 and Snack 2, I’ll have soup for Meal 2 (early lunch), a protein shake for Meal 3 (late lunch/snack), and soup again for Meal 4 (dinner). If I can make it past this hump then I know I can handle the rest!

Super Shred Meals | My Pretty Brown Blog

Fruit smoothie (Must stay under 200 calories): 1/2 cup of blueberries, 1/2 cup of strawberries, 1/4 cup of Trop 50 orange juice, 1/2 cup of 1% milk, and 3 tbsp of vanilla Greek yogurt, and 1 Tbsp of water. Approximately 163 calories per My Fitness Pal.


I just wanted to check-in and share how it has been going for the first few days. I made it through day one, so I know I can make it through 28 days!

Stay tuned…

Art’s Shred Life Journey:

The Shred Diet Begins  (Part 1)

Super Shred Week 1 Complete! There is a Light! (Part 3)



**Post contains affiliate links.



The Super Shred Diet Begins!

Super Shred Diet | My Pretty Brown Blog

I have been in a plateau for far too long and it started to become so frustrating! I had to realize that ultimately, no one was going to help me reach my goal, but ME! I needed a change. No more excuses! If I want to feel better, look better, train smarter…the list goes on, I have to keep trying. It’s not about being “skinny”, I want to be healthy and fit! *Fit Check* Let me be real—I know I haven’t put in the work to REALLY get the results that I want. I’m tired of making excuses. I am no longer on vacation, I am no longer dealing with winter blues, and I have nothing holding me back. As of today…

It’s official! I kicked off the SUPER SHRED Diet by Dr. Ian Smith! I have been a fan of his books/plans over the years so I know how they work. It will take meal preparation, but the plans are easy to follow, you have options, and you actually get to eat! I tweeted Dr. Ian last week and asked him which method would be best to help me out of my plateau and he said definitively, Super Shred! The previous plan that I discussed here worked for me in the past, but I decided it wasn’t the best for me right now. I also like knowing how many calories I take in daily (vs. counting points).

SUPER SHRED is not designed for long-term use. His book, SHRED, a gradual program that helps you shed unwanted pounds and gives you the tools to lead a healthy life, is designed for those looking for a plan to follow long-term. The SHRED system never leaves you hungry. You get to eat y’all! Did I mention that already?! I absolutely cannot follow “diets” or plans that are too restrictive or won’t allow you to eat real, sustainable food. When I read more about the SUPER SHRED diet, I made my decision and knew it was time to put in the work!


SUPER SHRED is a four-week super-charged program that shares the same principles—meal spacing, snacking, meal replacement, and diet confusion—as SHRED—with twice the intensity and a shorter quick-acting plan. It can be used on its own or in conjunction with SHRED.

I was a little hesitant about sharing about my Shred Life Journey because of doubt. I kept thinking, what if I fail? I had to stop entertaining the negative thoughts IMMEDIATELY and remind myself that this journey is not just about me. There are countless others on the journey to better health. I like when people are real about their journey, because I think more people can relate. Ain’t nobody perfect! I want the struggles, highs, lows and successes…so why not share mine?  Besides, failure is not an option!


Week 1, Day 1 – I’m so not a morning person, but I got my bum up and worked out for 60 minutes (Arc Trainer, Stairmill, and bicycle — daily workouts are described in the SUPER SHRED book for each day). I had to rock my “Strong is the New Skinny” Bondi Band for my first workout!


I have my journal to keep track of everything from exercise, food, moods, whatever! I’ll be posting my Super Shred check-ins over the next four weeks, so stay tuned and make sure you follow me on Instagram. After Super Shred, I will start the Shred Diet. I’m ready for a new start and I’m excited to be a part of the Shredder Nation!!!

Who’s joining me? LET’S GET IT!!!


Art’s Shred Life Journey

Super Shred | Week 1: Foundation – Check-in (Part 2)

Super Shred: Week 1 Complete + Update and Weight Loss Results (Part 3)



**Post contains affiliate links.




I’m Running To Help Military Families!

Team Fisher House | My Pretty Brown Blog

I will be running with Team Fisher House in the 40th Marine Corps Marathon in October! When I heard about TFH and their support towards helping military families, I wanted in. When I received a personal phone call from one of the founders, who is also a military spouse/runner, welcoming me to the team I knew TFH was going to become my family. It is going to be an exciting journey ahead! It would take me all day to share all of the good that Fisher House Foundation does to help and support our service members, veterans, and their families, but here is a little bit about them.

The Fisher House is a unique private-public partnership that supports America’s military in their time of need. The program recognizes the special sacrifices of our men and women in uniform and the hardships of military service by meeting a humanitarian need beyond that normally provided by the Departments of Defense and Veterans Affairs.

These homes are located at major military and VA medical centers nationwide, close to the medical center or hospital they serve. Fisher Houses have up to 21 suites, with private bedrooms and baths. Families share a common kitchen, laundry facilities, a warm dining room and an inviting living room. Fisher House Foundation ensures that there is never a lodging fee. Since inception, the program has saved military and veterans’ families an estimated $235 million in out of pocket costs for lodging and transportation.

Fisher House Foundation also operates the Hero Miles program, using donated frequent flyer miles to bring family members to the bedside of injured service members as well as the Hotels for Heroes program using donated hotel points to allow family members to stay at hotels near medical centers without charge. The Foundation also manages a grant program that supports other military charities and scholarship funds for military children, spouses and children of fallen and disabled veterans. You can read more here.


Scott Family - MPBBlog

I was challenged to raise $600 and because of the generosity of others, I reached my goal one month into fundraising (Thank you so much to all who donated)…I still can’t believe it! This is my first “real” fundraiser since fundraising with Krispy Kreme doughnuts to help get my cheerleading squad get to the National Cheerleader Championship in Orlando…many, many years ago! So do you know what that means? I had to set another goal! I bumped my goal from $600 to $1000! 

If you want to help me help military families, here is my personal donation page:! I shared in my previous post why I chose to run for this great foundation and below is another reason why I chose Team Fisher House for Fisher House Foundation.

Grab the Kleenex!

Fisher House Hero’s Story—Iraq War veteran and Purple Heart recipient Ssgt Dale Beatty (ret.) remembers the day his life changed forever and how Fisher House Foundation helped him and his family on the long road to recovery.

Thank you for your support!

Happy Earth Day!

Earth Day - My Pretty Brown Blog


Happy Earth Day!

The sun is shining and it is a beautiful day! A reminder of how much brighter our future looks when it comes to working towards making our earth a better, cleaner place! So many people are getting involved around the world and we should all be excited! Earth Day is set aside to increase awareness about the Earth and it’s natural environment as well as to show appreciation.

The first Earth Day on April 22, 1970, activated 20 million Americans from all walks of life and is widely credited with launching the modern environmental movement. The passage of the landmark Clean Air ActClean Water ActEndangered Species Act and many other groundbreaking environmental laws soon followed. Growing out of the first Earth Day, Earth Day Network (EDN) works with over 22,000 partners in 192 countries to broaden, diversify and mobilize the environmental movement. More than 1 billion people now participate in Earth Day activities each year, making it the largest civic observance in the world.

Here are helpful ways you can save our planet:

Enjoy a cup of coffee

From “If you are in the Birmingham area,  Revelator Coffee Company will celebrate Earth Day on Wednesday by donating all of its sales at its Third Avenue North shop to the Birmingham Botanical Gardens.

That’s everything in the store — from a cup of coffee to a 12-ounce bag of coffee beans, as well as any of the merchandise in the Revelator retail store, including indie music from Single Lock Records, artisan candles from Great Bear Wax Co., and all-natural soap from Freedom Soap Company.”

Plant a Tree
Help Green World Campaign restore indigenous ecologies and lessen the climate crisis in environmentally-damaged locations, by planting trees in the communities that desperately need them.

Learn how you can help Green World carry out its mission here.

Pledge an Act of Green
The Earth Day Network is encouraging its supporters to pledge 1 billion acts of green. Whether your plan is to plant a tree, clean up a park or commit to another noble green act, let the world know!

To add your green act to the count or to find a green event in which to participate, click here.

Share About the World Water Monitoring Challenge

The World Water Monitoring Challenge is an international education and outreach program that builds public awareness and involvement in protecting water resources around the world by engaging citizens to conduct basic monitoring of their local water bodies.

To learn how you can get involved in World Water Monitoring Challenge, visit here.


Roll up your sleeves and join Earth-enthusiasts determined to save the planet, by getting involved with an environmental nonprofit in your area.


Happy Earth Day!



Jeff Galloway’s Four Ways To Energize Your Day and Clear Your Brain

Four Ways To Energize Your Day and Clear Your Brain - My Pretty Brown Blog

I am constantly learning and growing when it comes to running. I just received new tips from Jeff Galloway and it’s perfect timing being that I shared in an earlier post about needing to reboot. Sometimes “life” things happen, but there are ALWAYS better days ahead. All we need to do is refocus and get re-energized—with a little motivation, of course!

Four Ways To Energize Your Day and Clear Your Brain
By Olympian Jeff Galloway

It’s natural to become focused on the big things in life, and worry about outside forces, building stress.  A few simple lifestyle adjustments can result in greater control over attitude and energy, while reducing stress and fatigue.  Yes, you can exert more control over your life, produce positive attitude hormones, and blend together body, mind and spirit by planning and taking action.

  • Walk or run, one day and a walk (or cross train) the next.  While the exertion will wake up the muscles, you’re away from the phone, allowing the mind a little freedom.  Most who start with a blank mental state, finish their exercise session with the day planned, and a few new ways to deal with problems.  Others like to walk/run during lunch hour, while munching on an energy bar.  This can clear out morning stress and prepare mind-body for the challenges of the afternoon.  Many evening exercisers believe that the weight of the day’s stress is erased or contained with the after-work workout.  Scheduling these outings gives you control over your existence.
  • Don’t sit—walk! The addition of a few extra short walks, throughout the day, will energize the body and activate the mind.  Park farther away from work, the food store, the transit station, etc.  Many of my clients use a step counter for motivation and calorie counting.  It helps to find one that is consistent and reliable (usually @ $30).  Shoot for 10,000 steps a day.  You are rewarded for  getting out of your chair (or  the couch) more often.  These short walks burn fat, which adds up (up to 30 pounds a year!).  The best reward is the head clearing effect, which can power you through the mid morning or mid afternoon energy crises.  Even a 3-4 minute “recess” walk at work, can result in clearer thinking, more energy, and greater self-confidence.   
  • Eat more frequently.  Each time you eat, even a small snack, you’ll boost your energy level. The longer you wait to eat, the more likely your metabolism will slump into drowsiness and laziness.  This also means that you’re not burning many calories.  If you divide up your daily calorie budget into 6-9 snacks a day you’ll burn more fat (up to 10 pounds a year).  Eat a snack every 2-3 hours, and you can feel better all day.  It helps to choose foods that have (percentage of calories vs total calories) about 20% protein, about 15% fat and the rest in complex carbohydrate.  This combination will leave you satisfied longer with fewer calories consumed.  To experience a fat loss, consumption can be managed through websites or journals.  For more information, see A WOMAN’S GUIDE TO FAT BURNING by Jeff and Barbara Galloway.
  • Help someone exercise. The psychological benefits are significant when you help someone improve the quality of their life.  Offer to walk (run, hike) with your spouse, parent, friend co-worker, child—or all of the above.  My books WALKING & GETTING STARTED have proven programs with motivation which can lead you  and your “coach-ee” through the training. 


Mental well-being plays a big part in effectively running and training, which ties back into ways to run injury free. I hope you enjoyed these exclusive Galloway Blogger tips! I love sharing with others about running, because I know there are others seeking knowledge just like me. There’s something about learning from those who have experienced the very things you may need help with. Getting tips from a well-respected athlete and Olympian makes it even better! For more updates and wisdom from Jeff, make sure you follow Jeff Galloway on Facebook!


Jeff Galloway 13.1 - My Pretty Brown Blog


Have you registered for the Jeff Galloway 13.1? If not, you can do so by visiting: You can also get updates via Jeff Galloway’s’ 13.1 Facebook Fan Page here. I hope to see you there!!!

If you missed the last few installments of Jeff Galloway Blogger Tips, you can read them here:
Run Happy and Injury Free!

Eat Drink Birmingham!

Some things are just worth the wait! Well, I couldn’t wait to share with you all about Eat Drink Birmingham, an event that was held at Soho’s Rosewood Hall in Homewood (AL). If you saw #EatDrinkBham float across your social feed and wanted to know what it was all about, I’m going to share all about it. Eat Drink Birmingham brought a unique pairing experience with food from local restaurants and craft beer from Alabama breweries! I also loved that Red Diamond was there and offered delicious non-alcoholic tea for us to enjoy. The Strawberry-Peach tea was my absolute favorite!

Everything was amazing! I loved sampling some of the best of Birmingham Eats. It’s no secret that I’m a foodie, but craft beer is an area that I have gravitated to only in the past year. Beer is a favorite among the running community for many. I have found that most post-race parties (celebration after a race) offer beer as a beverage of choice and it is very refreshing after a race/run. I have really grown to enjoy it over the past few years, which is why I’m excited that I found many new pairings at Eat Drink Birmingham. There were so many amazing dishes, I will be sharing with you a few of my favorites!

Eat Drink Birmingham | My Pretty Brown Blog

Ocean/26 serving up something pretty tasty!


Let’s Eat Drink Birmingham!

Avo—Chicken Mole Tacos paired with The Brew Stooges Chocolate Knucklehead Porter. This was my favorite pairing of the evening! They really brought out the flavors in one another. True love!


Homewood Gourmet—Crawfish Tasso Pasta: penne pasta with crawfish, tasso, and vegetables in a deliciously smokey cream sauce. Perfectly paired with Straight to Ale’s Monkeynaut IPA!

This was my favorite dish and it’s perfect for any seafood lover! Being a runner, carb loading is necessary before a big race. I love that I can find one of the best pasta dishes right here in my city. This specific dish is not on the regular menu, but they will be happy to prepare it upon request.

Eat Drink Birmingham | My Pretty Brown Blog

Jo Jo’s on Broadway-–Smoked Pork with Three-Pepper Chutney and a Mango Sauce paired with Back Forty Beer Company’s Paw Paw’s Peach Wheat.

The peppered pork was so yummy and the mango chutney was the perfect sweetness to add to the punch of the pork. The notes in this peach beer created a beautiful blend as it “tango’d with the mango”! I would say that this beer is great for those who are craft beer newbies.

Eat Drink Bham | My Pretty Brown Blog

Eat Drink Birmingham | My Pretty Brown Blog 

Bellini’s—Filet Fricassee with roasted corn, fingerling potatoes, and Gorgonzola with a balsamic glaze. Amazing! This dish was paired with Fairhope Brewing Co. Cause Way IPA. Bellini’s also had samples of their white chocolate bread pudding. HEAVEN!

 Eat Drink Birmingham | My Pretty Brown Blog

The J. Clyde—Fatso Pudding (paired with Good People Brewing Co.’s El Gordo)

Somebody call the law! This Fatso Pudding should be against EVERY law! Oh my word…this creamy, chocolaty goodness is absolutely divine! It is an Imperial Stout pudding made with chocolate morsels, local honey, and vanilla wafers (served with vanilla bean ice cream).

Eat Drink Bham | My Pretty Brown Blog
What do you do when you see a pool of parsnips? You take a dive and dig in! Okay, well maybe not at an event like #EatDrinkBham, but I was excited to sample them. They are so good! I loved them so much, I tried out a new Baked Parsnips Chips recipe found here. Back to these yumtastic little ‘snips…

DG’s Family Restaurant (and Catering)—Parsnip Bisque with Honey Crisp Apple paired with Rocket Republic Brewing Company’s Terrestri-Ale Tripel. I love bisque! The Tripel takes the flavors to a whole new realm by heightening the flavors and bringing out the sweet and savory notes of the Parsnip Apple Bisque!


Eat Drink Bham | My Pretty Brown Blog

 There were others greats:

Greek Penne Pasta – Nabeel’s Cafe & Market + Back Forty Beer Co. Naked Pig Pale Ale

B-B-Q Chicken and Pork Sandwiches – Bob Syke’s B-B-QGood People Brewing Co. Coffee Oatmeal Stout

Shrimp & Grits – Cosmo’s PizzaSalty Nut Brewery Vertical House Black Ale

Bacon Flight – Bottle & Bone + Straight to Ale Brother Joseph Belgian Dubbel

 Sautéed mushrooms with arugula, fennel, and goat cheese – Ocean/26 + Trim Tab Brewing Co.

White Chicken Chili – Jackson’s Bistro + Cheaha Brewing Co. Old Reliable Ale

White Chocolate Bread Pudding with Raspberry Coulis –Silvertron Café + Avondale Brewery Co. Spring Street Saison

Smoked and Pickled Beets with Goat Cheese Crostini – The Pantry + Trim Tab Brewing Co. Berliner Weiss

Souvlakia with Greek Slaw – Ted’s Restaurant + Black Warrior Brewing Co. +  Black Warrior Blonde (Ted’s also has a great breakfast menu too!)

Seafood Gumbo (not pictured) – The Bright Star + Yellow Hammer Brewery Rebellion Red Lager. YH also had their Belgian White.

Fun Fact: The Bright Star is Alabama’s oldest family owned restaurant. It was also my Dad’s favorite and I have seriously been going there since I was a little girl. If you visit, make sure you try their Fried Snapper Throats. Delish!



You can find a complete pairing list from Eat Drink Birmingham here! To all of my runners looking for a great pre/post-race dinner or for anyone looking for a great place to dine–Birmingham has truly become a foodie and craft beer mecca. You will always have a great place to enjoy delectable eats and drinks!


Eat Drink Birmingham - My Pretty Brown Blog

This was truly a fantastic event! Thank you Alabama Brewers Guild and Birmingham Originals for creating a space for craft beer lovers and foodies to unite!

Until next time…


The Hills Return + Jeff Galloway Tips: Running Injury Edition

To kick off our new season of Hump Day Hills, I returned to the Hills of the Magic City with the ladies in my running group. There’s nothing fun or cute about these hills. Kudos, to Michelle for being a first-timer and sticking it out like a champ! It takes pure guts and determination to tackle mountains (yes, mountains). I just completed my 8th half marathon (recap coming soon) at the Run The Bluegrass Half in Lexington, KY and oh boy, did those hills have eyes! I won’t even get into that here…just know it wasn’t pretty–but I got it done!

I knew in order for me to even attempt four miles of hill training three days after completing 13.1 miles at Run The Bluegrass, I was going to have to take it slow and steady. I mean goodness, I was still sore and I didn’t want to overdo it and injure myself. As you may know by now, I am a huge fan of Jeff Galloway and I use the Galloway Method (run-walk-run) faithfully. I have used run-walk-run for all eight half marathons and for my first full marathon. Using run-walk-run and taking walk breaks has been one of the reasons I have been able to stay injury free. I’m not saying you can’t get injured, because things happen—but run-walk-run sure helps!

 The Hills Return + Jeff Galloway Training Tips/Injury Prevention: Why Do We Get Injured? | My Pretty Brown Blog #JeffGalloway #runwalkrun #runinjuryfree #running

BGR-Birmingham Hill Fanatics


Being a Galloway Blogger, I have the privilege of sharing Jeff Galloway’s Training and Motivation Tips. Running injury free is so important to Jeff and I’m sure it is to most, if not all, runners. In this installment, Jeff discusses INJURIES!


 Why do we get injured?  


1.  Be aware of irritation of weak links:

  • The Key Weak Links are body parts where my runners tend to experience injuries are these: Knees – Feet – Calf  – Achilles – Hip – Glute/piriformis/sciaticia.
  • The body parts that YOU need to be aware of are the sites where you are injured or suffer more aches and pains.
  • If you’re sensitive to the first indication of irritation in these areas and take immediate action it’s possible to avoid injury.


 2.  Stress buildup due to the way we train:

  • Training schedule is too intense—not enough rest between stress.
  • Adverse Training Components—speed is too fast or has too much, too soon.
  • Running form—too long a stride, forward lean, bouncing too high off the ground.


So staying focused on the way one runs and following these guidelines, can often allow runners to maintain a manageable increase without injury.  


Top 5 ways to avoid stress buildup-and avoid injuries:

  1. Take walk breaks more frequently, and run shorter run segments
    • AW: There’s absolutely nothing wrong with taking walk breaks. You’ll be amazed at how many runners PR (including BQ) using walk breaks. It gives your body control over fatigue as you prepare for the next segment.
  2. Form: shorter stride, feet low to the ground
    • AW: I try to remember this while I’m running. Sometimes I get excited (forget), especially race day, and I have to pull it back so I won’t overdo it.
  3. Slower long runs, with more walk breaks
    • AW: I didn’t understand this until years after I started running. Train slow to run fast (and strong). It definitely helps increase endurance while remaining injury free.
  4. Avoid Stretching
    • AW: I don’t stretch until after I run and I love using Mr. Foam Roller too!
  5. Be careful when running speed sessions
    • AW: You know your body. Listen to it.


MPBB and Jeff Galloway | My Pretty Brown Blog

If you missed my previous posts with Jeff Galloway tips, you can find them here and here. What else can you think of to add to the list for injury prevention? 
Register now for the Jeff Galloway 13.1 with no risk!  The 2nd annual half marathon on Dec. 13, 2015 is currently $95. You can sign up with no risk! Take advantage of this low price, and if you can’t make it, you can roll into the virtual option with no extra charge!
Register today at
Carmel, CA
“Re-Charging Your Running, Fitness and Nutrition”
April 23-24, 2015           
Lake Tahoe, CA
The Perfect Summer Running Camp
July 23 – 30, 2015 (week)
July 24 – 26, 2015 (weekend)