I Can Do All Things Through Christ…

The Girl's Got Sole - I can do all things through Christ

It’s more than a Bible verse, it’s something I tell myself day after day. Reminding myself of that Bible verse during the hard times, whether that be running a marathon, or pushing through a rough patch in my life, it’s all about HIM. My faith, knowing that God’s got me, and that He is always by my side is a blessing.

I can’t tell you how many times that I felt like I couldn’t get through a part of a day… or, run another mile. Life is not meant to be easy, but it is better and manageable with God.

In 2013 at the WDW Marathon Weekend race expo, I met Chris Gillespie and learned about TEAM 413- GRACERUNNER MINISTRIES. I loved that there was a ministry for endurance athletes out there. That weekend, I picked up a TEAM 413 wristband, and wore it during my race the next morning.

Fast-forward to 8 years later, I can’t imagine not having TEAM 413 in it. It begins with a simple mission, to get out there and share the love of Christ with other endurance athletes, and becomes so much more. At the core of TEAM 413 is the shirt. The front of each reads, “One more breath, one more step, one more mile, finish line…” The back has the Bible verse, Philippians 4:13, I can do all things through Christ who strengthens me.

The Girl's Got Sole - Team 413

I can’t imagine a world, a marathon running world without TEAM 413 -GRACERUNNER MINISTRIES in it. Due to the current state of things with the Covid-19 pandemic, it has all but shut down running races as we know it. That’s why getting out there and sharing is more important than ever. This means, praying and continuing to share the love of Christ in our own backyard where you currently run or workout. It also means that the ministries needs donations. With race expos gone, the main income center of TEAM 413 is non-existent. If you are able to make any sort of donation this year, and/or buy a shirt, please do so. It all helps keep TEAM 413 going and afloat.

The Girl's Got Sole - #releasetherunner

During the 2015 NYC Marathon, wearing my TEAM 413 shirt.

I’d also love to hear your stories if you have them about how TEAM 413 and/or your faith have gotten you through a training run, a race or a tough journey in your life. Feel free to share in the comments, or you can email me directly if you prefer to keep it private. And, if I can ever pray for you, please let me know.



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You can make a tax-deductible donation to TEAM 413 GRACERUNNER MINISTRIES through the image link below.
The Girl's Got Sole - Team 413

Race Recap: Scooby Doo Family & Pet Virtual Run

The Girl's Got Sole - Scooby Doo Family & Pet Virtual Run

Disclaimer: I received an entry into the Scooby Doo Family & Pet Virtual Run to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!


On Saturday, August 22nd, I ran the virtual Scooby Door Virtual Run 10k. I had been “training” my puppy pal, Honey to run a bit with me, but unfortunately, she wasn’t up for the challenge. She did end up doing a mile of walking with me, so that accomplishment, along with her cuteness factor earned her a Scooby Doo collar. 🙂

The Grl's Got Sole - Scooby Doo Virtual Run

Even if I couldn’t really run with my furry pal, I had a great time running my 10k. I was able to do the run with some of my Galloway training group, so that in and of itself is a good time.

My run started at just before 6am, and it was kept at a conversational pace. I enjoyed great conversation, a beautiful sunrise, and even a rainbow. It was the highlight of my Saturday morning. I love seeing the world wake up during a run.

The Girl's Got Sole - Scooby Doo Virtual Run

In the weeks leading up to the actual virtual run, I really did enjoy taking Honey out for “training walks” in our neighborhood. She is a great walking buddy, well, that is, when she’s not stopping to smell stuff. Those little legs can sure move when she wants to get them going! 🙂

The Girl's Got Sole - Scooby Doo Virtual Run

I really love the Scooby Doo swag from this virtual. You get an awesome hoodie long-sleeve tech shirt, a water bottle, bib and of course a nice medal. Was able to get the upgrade to the dog collar for Honey. It’s a bit big for a small pup such as herself, so I think we are going to give it to her friend, Stella (who is a bigger dog). The bandana would be better for the smaller furry friends.

You can still register yourself, your family and pups for the 5k or 10k virtual races. Head over to https://www.scoobydoorun.com/virtual/ to sign up by October 3, 2020. This is a fun run perfect for everyone.

The Girl's Got Sole - Scooby Doo Virtual Run

Weekly Rundown: W/E 8/15/20

The Girl's Got Sole - Weekly Rundown, W/E 8/15

Hey all! Last week was a bit busy for me. Not only did I get in all of my weekly workouts, but I had a full weekend of training. I took the RRCA Coaching Certification class. It was 8 hours a day, both Saturday and Sunday. It was great, but sure wiped me out! So glad I took today off from work so that I can sleep in and get a bit of rest.

Sunday, August 9th – Bike workout. Did my bike workout at home, even though I considered going back to the gym now that the lifted the requirement to wear a mask while working out. Just wasn’t too energetic, overall. Thankfully, I took MetCon START 15 minutes before and it helped a lot.

The Girl's Got Sole - Weekly Rundown, bike workout

Monday, August 10th – Bike workout at home. I still felt tired, but made sure to get up early before work and get it done. Would have been more tempted to skip my workout if I had to go to the gym. LOL!

The Girl's Got Sole - Weekly Rundown, bike workout

Tuesday, August 11th – Run day! Woke up with a bit of stomach upset, but thankful it calmed down before my run. Glad I was able to get out and get it done, as I had negative splits! Boy was it humid, but I’m happy to have gotten a good 5k done with some of my girls.

The Girl's Got Sole - Weekly Rundown, run

Wednesday, August 12th – REST DAY.

Thursday, August 13th – Track day! Ladders were on the schedule this week. Did 1200m, 800m, 400m, with a 200m walk rest in between each. Then did 800m, 400m, again with a 200m rest in between. Goal was to do the 400m at 5k pace, and the others at 10k pace. Overall, not bad with hitting those numbers. Most were a bit over goal, but oh so close. Something to keep working on.

The Girl's Got Sole - Weekly Rundown, track run

Friday, August 14th – REST DAY.

Saturday, August 15th – Long run day. Got my Saturday run in at 5am with a few friends. We kept a great pace considering how hot and humid it was. Definitely a good 10k run for the conditions. The Celebration of Running 5k was scheduled to be this day, and since it became virtual, three of us got to celebrate at the end with fun confetti and our medal!

The Girl's Got Sole - Weekly Rundown, Saturday long run




How were your runs/workouts last week? Did you run a virtual race?

The BibRave 100 Voting Is Open!

The Girl's Got Sole - The BibRave 100 voting now open

Voting opens today for the 2020 BibRave 100! You’ve put in your nominations, now it’s time to see who the finalists are and vote for your favorites!

Cast your vote on the Best Races in America! Categories include Top Marathon, Top Half Marathon, Best Medals & Swag, Best Themed Race, Best Virtual Race Experience, Best Bites & Bevvies, Best Relay Experience, and Best Race-cation. Voting will be open from August 10th through August 31st.

*** Head over to The BibRave 100 website to cast your vote! ***

Weekly Rundown: W/E 8/8/20

The Girl's Got Sole - Weekly Rundown

Hey everyone! It’s time to do my weekly recap for last week. This post was previously called Workout Recap. Still the same stuff, just changed the title. As I write this. it’s Sunday evening. Why does the weekend seem to always go by so fast? I need more weekend! 🙂

Sunday, August 2nd – Bike workout at home. My gym started a policy that members need to wear a mask WHILE they workout as of August 1st. So, I put my account on hold for now. I’m okay with wearing it in and out of the gym and when I’m not working out, but I can’t really workout with a mask on. So, I did my bike workout at home. Got in 13.2 miles in just over an hour.

The Girl's Got Sole - Sunday bike workout

Monday, August 3rd – Bike workout at home before work. Got in 12 miles in 56 minutes. I’ve said it before, and I’ll say it again, I love the gym, but I also like being able to workout at home. Nice being able to get dressed and just hop on my bike without driving in my car to the gym 10 minutes away.

The Girl's Got Sole - Monday bike workout

Tuesday, August 4th – Tuesday morning run with my Galloway group. We did a hill run, well they are sort of hills. LOL! It’s a neighborhood near where we meet up and it’s got some inclines we use for hill repeats. It was quite hot and humid, definitely was a tough one.

The Girl's Got Sole - Tuesday morning hill run

Wednesday, August 5th – REST DAY.

Thursday, August 6th – Track Thursday run. Workout was 1000s x 5. I got in 4 of them. Warmed up with a lap of walking, then got into the workout. After each 1000m, did a 200m walk in between. Then did a cool down lap of walking. Another great speed workout.

The Girl's Got Sole - Thursday Track workout

Friday, August 7th – REST DAY.

Saturday, August 8th – Long run with my group. Did 8 miles, mostly in Baldwin Park. It was still hot out, but I felt better than I did during the previous weekend’s 6 mile run. Having a neck fan and cooling towel were a big help. I don’t know what I’d do without at least my cooling towel during these summer runs.

The Girl's Got Sole - Saturday morning group run



How were your workouts last week? Anyone do a virtual race?

I’m linking up with Deborah from Confessions of a Mother Runner, and Kim from Running on the Fly. Check out their blogs and linkup!
The Girl's Got Sole - Weekly Rundown linkup

Product Review: MetCon START

The Girl's Got Sole - MetCon START product review

Disclaimer: I received MetCon Start to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review, find, and write race reviews!

MetCon supplements are designed by athletes for athletes. They are made to deliver concentrated nutrients at specific times of exercise to help you push yourself to optimal performance and get the most out of your training and races. Metcon START helps buffer lactic acid build up, provides sustainable energy release, and essential vitamins and electrolytes to push your limits during performance.

MetCon START is all-natural, contains no artificial flavors, colors of sweeteners. The product uses Stevia, and is Paleo Friendly, Gluten-Free and made in the USA. Each serving contains 200mg of natural caffeine from green coffee beans, which is equivalent to a cup and a half of coffee. Check out the full supplement nutrition facts here.

The Girl's Got Sole - MetCon START review

To use MetCon START, you mix 1 scoop into 12 ounces of water. To access tolerance, the brand recommends trying a half scoop initially. I used a half scoop for a few days when I started the supplement, but moved up to a full scoop within a week. I’m not caffeine-sensitive, so it didn’t bother me. You drink it 15 minutes before your run or workout.

I immediately noticed a difference in how I felt after taking MetCon START. I felt more focused and energized. It helped me push harder through on my bike workout that first day. Using it on my runs yielded similar results, I felt good. Didn’t bother my stomach like some supplements have done in the past. The only side effect I noticed is a bit of tingling, which wasn’t a bother to me. I’ve had that experience in the past with some pre-workouts, and I attribute that to the niacin, or B3. Again, it’s minor, but it’s something to note when using it.

The Girl's Got Sole - MetCon START review

Overall, I really like this supplement. I feel like it gives me the boost that I need for my workouts. It’s especially great for my early morning 5am runs! If you normally drink coffee before a run, this may be a good alternative for you. It’s easy to drink in the car on the way to your run, and it feels clean. The taste is also good, sort of citrus-like even though the canister states it’s fruit punch.

The Girl's Got Sole - MetCon START review

You can get your own canister of MetCon START and save 20% off with discount code BibRave. Code is good for a one-time purchase or a subscription.

I also posted a video review on my YouTube Channel, you can check that out here:


Five on Friday – 8/7/20

The Girl's Got Sole - Five on Friday

Happy Friday! We made it to August. It sort of felt like June and July were a blur to me looking back. 2020 has sure been a strange year. I’d really like to return to the way it used to be before this whole covid pandemic crud. Still hopeful for things to improve before the holidays.

1. I miss hugging. Speaking of the pandemic, I miss hugging and contact with those I love. Not being able to be close to my friends and some family since March has been hard for me. So over the whole social distancing thing. I’m a social person, so that’s hard.

The Girl's Got Sole - Five on Friday

I miss hugs so much.

2. RRCA Coaching Program. Next weekend, I will be taking the RRCA Coaching Certification class online. I’ve been wanting to become a certified run coach for awhile now, and I’m excited to finally have the opportunity to do so. With the current state of things, they are offering online classes right now. I will definitely post more about it after I take the class.

The Girl's Got Sole - Five on Friday

Looking forward to taking the RRCA Coaching Certification.

3. Paparazzi Jewelry. Have you heard of it? All $5 jewelry that is lead and nickel free. The friend that I live with has just started selling it. I have enjoyed getting some nice necklaces, bracelets and earrings through Paparazzi the last few months. You can check out her Facebook page if you are interested. They really do make some beautiful stuff.

The Girl's Got Sole - Five on Friday

Nothing like beautiful jewelry for $5.

4. Clif Bar Coffee Collection. I recently bought a box of the Dark Chocolate Mocha flavored bars and they are soooo good! They are becoming a new favorite bar. I have been breaking the full size bar in half and eating half at a time. Each bar contains one shot of espresso. They also make Clif Bar Coffee minis, which I look forward to trying next.

The Girl's Got Sole - Five on Friday

Loving these new coffee bars.

5. New Vlog Tech. Last week, I got a new “tech toy,” a phone gimbal. I have been trying to do more video for my new vlog during my runs, and I was told a gimbal stabilizer would be a help. I’m excited to start using it soon! Still learning a bit about it before I take it out on a run. I’ve also got my Akaso action camera (like a GoPro), so it’s nice to have some options.

The Girl's Got Sole - Five on Friday

My new Zhiyun gimbal.

How has your summer been going? Any new favorite things you’ve discovered lately?

Race Recap: Carmel Marathon 10k Virtual

The Girl's Got Sole - Carmel Marathon Weekend virtual

Disclaimer: I received an entry to the Virtual Carmel Marathon 10k to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!



I actually ran my virtual 10k on July 18th. Was hoping my medal and shirt would arrive before my recap, but they haven’t yet. Once they do, I will post them on my Instagram account.

The Carmel Marathon weekend takes place in Carmel, Indiana during March or April each year. Because of the pandemic, the actual race was postponed until October, while offering virtual options as well. With the virtual options opening up in April, I was given the opportunity to be a part of the Carmel Marathon weekend virtually.

The Girl's Got Sole - Carmel Marathon 10k virtual

When I headed out for my run on July 18th, I had planned to complete my Carmel 10k distance. I ended up going further, running 8 miles that morning with some running friends (while practicing socially distancing). It’s hot and humid this time of year in Central Florida, so I knew it would be warm. If only I ran the 10k back in late April or May! 🙂

I enjoyed a nice, beautiful morning run despite the heat. We ran in Baldwin Park, which is a great neighborhood to run in locally. Watching the sun come up is always a highlight of a early morning run for me, and this run didn’t disappoint in that.

The Girl's Got Sole - Carmel Marathon 10k virtual

Since this was a training run (with the added virtual race fun), the pace was pretty conservative. Every mile was under 15 minutes. Pace average was 14:44 minute miles, which was good with temps in the 80s (not even sure what the real feel was that morning, but I’m sure much hotter). This pace range 14ish minute miles is my happy place lately in this summer heat.

This run was a fun one for me, as I did some video for vlogging through the miles. I put together a video and it’s up on my YouTube channel. I like finding new things to keep me going during a run, and taking pictures and now video are two things I enjoy.

After the run, I still felt good, just hot and a bit tired. On my way home, I grabbed my breakfast reward, an acai bowl from my my favorite local juice bar. Nothing like an ice cold acai bowl or smoothie after a hot run! It’s something I enjoy, that’s for sure. 🙂

The Girl's Got Sole - Carmel Marathon 10k virtual



You can still register for the virtual Carmel Marathon race distances on the race website. Use discount code “BIBRAVE5” for $5 off!

Summer Run Training Tips

The Girl's Got Sole - Summer Run Training Tips

Here in Central Florida, we are well into the extreme heat and humidity of summer training. I’m sure it’s not much better in a number of other states across the country. While we may not have any actual races we are sure of being on the calendar in the coming months due to the pandemic, we are all still hitting the pavement or trails and getting the miles in. After training for 6 marathons and over 40 half marathons here in Orlando over the last 8 years, I thought I’d share what helps me deal with the heat during the hottest time of the year.

1. Run early, before the sun comes up. While a 4am alarm on a Saturday morning may not sound like fun, it’s a good plan. Getting up early and getting as many miles in as possible before the sun comes up really does help. It’s still humid out for the most part, it helps avoid the heat of the sun beating down on you.

2. Cooling towels. These have been a saving grace over the years for me. Towels like Dr. Cool/CoolCore are activated by getting them wet, wringing out the water, and snapping. I put them around my neck and it does help keep me cooler during a run. If I’m out for a longer run, I will get it wet again when I pass a water fountain.

3. BUFF with ice. Another option similar to the cooling towel is putting some ice in a BUFF and using that around your neck. The ice will melt as you do your run and help keep you more comfortable and cooler.

The Girl's Got Sole - Summer Training Tips

Some things that I use during summer training.

4. Stay hydrated. This is pretty much a no-brainier and one we hear about time and time again. But, it’s the simplest thing that even seasoned runners can struggle with. Be sure you are hydrating well all week long, as well as on your run. Stash water along your route if you have the ability, or carry a hydration pack or fuel belt. I have been using an Orange Mud Gear Vest Pro for over a year now and I love it. I can carry plenty of water and not have to worry about running out.

5. Slow your pace. I know, we all love to run faster typically, but the heat is a good reason to slow things down. Our bodies can’t cool themselves as quickly in the heat, making it more dangerous to overdo it. That can cause heat exhaustion, or worse, heat stroke. So, run by effort or feel and don’t rely so much on the pace on your watch. Olympian and Coach Jeff Galloway recommends slowing down your runs in the heat 30 seconds a mile for every 5 degree increase above 60F.

6. sQoosh it. I have been using a sQoosh band for years now. It’s like a sweatband you wear on your hand or wrist. It’s made of absorbent terry cotton and moisture wicking fabric. I wear one on my right hand on every run and use it to wipe the sweat from my face. They also come in some fun designs, so you can get one (or a few) you really like.

7. Choose your head wear wisely. Don’t wear a hat to run in the hot summer months. Instead, wear a visor or headband, as you lose most of your body’s heat through the top of your head. Getting your head wet by pouring water on yourself, and/or getting your visor/headband wet can also really help keep you cooler.

Do you have any other tips that have helped you? Share them in the comments!

Workout Recap W/E: 7/25/20

Whew, it’s been pretty hot here in Florida. The theme of my runs these day is humid as heck! I have been training through the heat for over 8 years now, but it always seems worse to me every summer. It’s like I blank out how hot it was the last year. Ha!
I did a couple of weeks of vlog workout recaps on my YouTube Channel, but wasn’t sure it was getting much attention. If you like my recaps, please let me know if you prefer them in blog format like this, or in a video.

The Gir's Got Sole - Workout Recap

Sunrise during our run in Baldwin Park on Saturday.

Sunday, July 19th – Hit the gym for a bike workout. Got in 9 miles, followed by a 1 minute plank. Legs were a bit sore from Saturday’s 8-miler, so took it a bit easier.

The Girl's Got Sole - Workout Recap, Sunday gym bike

Monday, July 20th – Bike workout at home before work. Did 11.3 miles in just over 53 minutes.

The Girl's Got Sole - Workout Recap, Monday bike workout

Tuesday, July 21st – Tuesday morning run with my group in Baldwin Park. Legs were tight at the start of the run, but thankfully, they loosened up by the end.

The Girl's Got Sole - Workout Recap, Tuesday run

Wednesday, July 22nd – REST DAY.

Thursday, July 23rd – Track Thursday. Did two miles of 800s, with a 200m walk in between each. Warmed up beforehand with a walk lap, then cooled down with another two laps of walking.

The Girl's Got Sole - Thursday Track

Friday, July 24th – REST DAY.

Saturday, July 25th – Long run day. Was planning on doing 6 miles, but pushed to get in 8 instead. Wasn’t sure I would make it, as I felt draggy and hot, but got it down. Was glad I got in the extra 2 miles.

The Girl's Got Sole - Saturday group run

How were your workouts last week? Let me know in the comments.