That time when I had a running blog………..

Skiing picture

So my return to running after my calf sprain has not gone so well. In fact it hasn’t gone at all. I took a rest week and then decided that I should run three days in a row. Not smart, but I was putting pressure on myself to get into my marathon training schedule. And you probably can guess what happened next.

Mon 1/12: Rest

Tues 1/13: 3 treadmill miles at 8.41 min/mile

Wed 1/14: 6 miles at 8.19 min/mile

Thurs 1/15: 2.5 miles at 8.35 min/mile

Fri 1/16: Rest

Sat 1/17: Strength + 40 mins AMT

Sun 1/18: 2500 m swim

If you guess that I would pull my calf muscle even more painfully than before………..Congratulations! Please come and claim your prize. The actual story of how it all went down is a lesson in running misery. My calves were feeling OK on Tuesday and Wednesday – just a little tight but not terrible. And the first 2 miles of my Thursday morning run actually felt pretty good. Then. BAM! OMG my calf hurts like a MOFO and I am 1.5 miles from home. Wearing my early morning running gear – headlamp, hi-vis vest. With no phone. And it was cold. I walk-limped slowly home – the runner’s walk of shame. Pissed off at my calf. And frustrated that I couldn’t move any quicker. By the time I got home the tips of my fingers were numb and I was Cranky McCrankyson, the mayor of CRANKYTOWN. I wasn’t really surprised though – I usually get swept up in the “too much too soons”, and although my marathon isn’t until May 16th I guess I wanted the security of completing ever single run in my marathon training plan. Well, that is not going to happen (Sarah – any thoughts on a 16 week marathon training plan?).

So I’ve been switching up my cross-training.

Mon 1/19: Skiing at Powder Mountain

Tues 1/20: 4 miles on the elliptical

Wed 1/21: 2000 m swim

Thurs 1/22: Yoga

Fri 1/23: Strength workout

I managed to hobble around work on Thursday and Friday – seriously guys, everyone was asking what I had done to myself. It was not pleasant. Days like that really make you appreciate the simple joy of being able to walk normally. I was feeling slightly better over the weekend and managed to get in some low impact cardio – including my first time ever in a 50 meter pool! It was awesome – until some guy broke lane protocol and we nearly collided. I hope he managed to get the full impact of my stink eye from behind my goggles.

Luckily, MLK was a holiday for me and I scored an awesome deal on ski tickets for Powder Mountain – one of the ski resorts that I have never visited before. It was so quiet there – no lift lines, beautiful views and low snow coverage. We still managed to get a ton of runs in (of the ski variety of course), and I even managed to conquer my fear of skiing between widely spaced aspens on a mellow downhill slope. Living on the edge over here! Skiing is such a great way to get outside in the winter (plus it was around 30F with no wind), and this particular resort has a ton of backcountry-type areas where you feel like you are skiing through a forest away from civilization. Plus a great way to crosstrain – that quad burn!

Tuesday and Wednesday were back to cardio. It’s funny, when I’m swimming I never feel like I’m working that hard but as soon as I finish my set I can feel my heart-rate and boy it is racing. As for the elliptical – I just have to play mind games to stay on that thing. Yoga this week was all about the hips – and it felt great. I felt lighter (even though this sounds weird) all day Thursday and even today – like a weight I didn’t even realize I had been carrying had been lifted off me. In yoga class, they often say that you carry stress/feelings in your hips. To be honest I’ve always felt as this was a little quacky (hello – scientist) but something was unloaded after that class.

I’ve also been doing consistent strength work (the number one thing that usually gets left of my list when I get busy) – mainly the exercises recommended by my physiotherapist over the last year. For me, this means focusing on building leg strength, and because I have a clear muscle imbalance between my right and left legs, this means a lot of single leg work – squats, leg press, leg raises, bridges. Although I can see feel differences in the stabilization between my left (stronger) and right (weaker) legs, I think that things are improving. It’s a little ironic that right now I’m in the best shape of my life – but I can’t run. Damn you Alanis!

So the plan for now……….Well diving straight into a marathon training plan is not going to work for me. So I think I’m going to do what worked for me before. Start back with a walk-run program until my calf pain is gone, and then increase mileage without worrying about pace. It sounds so easy/impossibly difficult for this inpatient chick.

Any advice for starting marathon training in less than ideal conditions?

Progress

I hope that you all had a wonderful Christmas. Over here in SLC it was pretty low key – lots of food, drinks and snow.

This was Christmas morning.

This was Christmas morning.

Waiting for the bus to work this morning.

Waiting for the bus to work this morning.

Winter has definitely arrived. I even made it skiing on the day after Christmas. The morning was perfect. Not too cold. Beautifully soft snow and some ungroomed runs with some floaty powder. But by the afternoon the chill had set in, 11F with a real feel of -1F. That was it – when you get brain freeze from skiing (on the one little sliver of my face that was actually exposed to the elements) you know it’s time to call it a day. It helped that the ski lodge was serving hot cocktails – I had an apple pie (rum, butterscotch flavor and apple cider – and it tasted awesome).

On Saturday, J and I headed out for a long run. But where to go? The one thing I hate about winter running is the slippery sidewalks (I feel 3 times last year) so I wanted to run on some packed down snow. So we headed up to Park City and ran on East Canyon Road. Normally, it’s a low traffic dirt road and in winter it gets taken over by cross-country skiers. The conditions were pretty good. I only slid down one little hill (although I like to think I was surfing gracefully down) and no falls. But it was COLD. It took almost 2 miles for my fingers to warm up. I managed just under 9.5 miles. A couple of rolling hills. Not so great traction. But pretty views and it felt great.

And I finally made it back to the climbing gym. Now, that is a fun cross-training activity! Unfortunately, having not gone in months it was pretty messy – easy things felt hard and there was no elegant climbing flow – more like grunting and roughly launching myself from hold to hold. The climbing gym also has some treadmills that meant I could do a short run and get my weekly mileage up to 22. My last few weeks have been 15, 17, 20.5 and 22 so it seems as if this recovery thing is going pretty well.

Sometimes it’s hard to gauge progress. This is especially true for me when recovering from an injury. I want to be where I was in September. That is obviously not going to happen. So what I’ve been concentrating on is getting miles in and forgetting about pace. J (who qualified for Boston this year and who is super speedy) reminded me on our long run that the important thing is to build my miles and worry about speed later. This is after I asked him if he minded running with someone who is much slower than him. Speed doesn’t matter right now.

And looking at my mileage for the month – I’m pretty sure I’ll break 80 for December – which is amazing to me considering I’m coming back from injury, and compared to December 2013 where I ran 13 miles total for the whole month. These 80ish miles of running have come with a little under 7000 ft of elevation gain. So whatever about my speed right now – I am a much stronger runner than I was 12 months ago. 9.5 mile runs are no big deal. Trail runs (which I only started in April) are a regular part of my routine. My legs look and feel strong and lean. This is really exciting for my 2015. I’m starting from a much better place and I’m excited to see where I can go.

This was really clear to me after our ski day. The limiting factor for how many runs I get in on a day is my quads. After a while they start to burn (gravity can only do so¬† much to get you down that mountain). This year I was able to ski for longer, and on more challenging terrain (hello powdery, non-groomed runs) and still have fresh legs. This is huge. My injury might have pushed back my running fitness, but my leg strength is still there. I think one of the key improvements I’ve made is to do a short leg strengthening routine 3-4 times a week. This originally came from exercises prescribed to me by my physiotherapist but I’ve kept it up. And to be honest I usually do it in front of the television before I go to bed. It’s pretty simple and it’s hard to feel as if it’s really doing anything, but I know that this time last year I couldn’t run 22 miles a week, I couldn’t ski all day without wrecking my quads and those trail runs would be a big deal. I guess sometimes progress happens so slow that you don’t notice how far you’ve come until you look back at where you started.

Strength routine:

Leg extensions with resistance band: Stand on one leg. Extend your leg directly behind you ten times. Then out at a 45 degree angle ten times. Then to the side by 10. And finally directly in front of you x 10. Switch legs. Repeat 3 times on each leg. You should feel this in your glutes.

Squat with resistance band: Start with knees over ankles. Move knees out to each side (not a big movement – just slightly out). Keep feet fully on ground. Repeat 30 times. Hold out for 30 seconds. Repeat 3 times. When my physiotherapist analyzed my running form she saw that my knees would fall inwards and occasionally rub off each other (I think this is common for women) and this exercise was designed to get my body used to keeping my knees away from each other.

Bridge: I will usually hold bridge pose for 3 x 1 minute.

Lateral leg raises: Lying on my side, one leg on top of the other. I will do a set of 90 of lifting my top foot up and down. Then 90 reps making a circle with your top foot – clockwise and then anti clockwise. Followed by 90 clamshells. Make sure you engage your glutes. It doesn’t matter how high you lift – just that you feel it when you move. Then I’ll repeat the whole set on the same leg before switching for two sets on the other side. This burns your legs – and works your glutes (min and max).

I also like to go reclining pigeon pose. And to do plenty of calf stretches. I usually will include a foot stretch where I’ll sit back on my heels.

And lately I’ve been adding single legs squats to my routine – just 3 x 5 on each leg to start.

 

Have you ever had progress sneak up on you?

Update

Today I did something I rarely do – a lunchtime workout. I wanted to do a swim workout and usually that means hitting the pool after work and getting home late, or going at 6 AM and having breakfast at work. I finally figured out option 3: go during my lunch break. And take advantage of our amazing weather (clear blue skies and in the 50s) for a nice 15 minute walk each way. I am usually stuck in my building from dark til dark these days.

Winter came on Saturday but was gone 4 hours later.

Winter came on Saturday but was gone 4 hours later.

 

Plus I swam 1 mile for the first time – although with a couple of breaks – but I am almost done with my 6 week zero to 1 (continuous) mile swim program. And I could spy the new cardio equipment and 50m pool in the new gym that will be opening in January 2015.

Shiny new gym.

Shiny new gym.

I could get used to three day weeks! No races for me tomorrow. My body (or more specifically – my right foot) just isn’t ready – and I know that I cannot take it easy in a race situation. I’ve managed two 3 mile treadmill runs in the last week. Running is pain free but my hypochondriac injury detector has gone into overdrive.

When I started back with my 1 mile runs I was feeling little aches in weird places (shins for the first time ever and calves as usual) but these went away pretty quickly. I think that my body was just getting used to running again. So one part of me now thinks that I just need to be brave and push myself a little. To toughen up a little. But (there is always a but) I still don’t feel right. It’s hard to explain: I’m not in pain (and certainly not the rapid onset that made me make an emergency appointment with a doctor) but my foot doesn’t feel normal. I’m not sure if this is actual or imagined weakness in my foot, but I think it isn’t doing any harm to be hyper-vigilante as I start to add back the miles. So vigilant that I’m wearing my compression socks today.

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I kinda feel like a superhero – wearing my superhero socks under my regular clothes!

So, like I said no race but tomorrow is a big day. I’m planning to try a short run OUTSIDE on one of my favorite trails with J and my running buddy A. I haven’t run outside since October 16th and I am so excited, especially because the weather here is meant to be unseasonably warm. Thank you Thanksgiving gods!

Seriously, if I ever move back to Ireland or the UK I am bringing Thanksgiving with me. It is just the best holiday ever. Like Christmas without all the pressure of buying gifts. I also like to think of it as practice for eating Christmas dinner which is a huge deal in Ireland (we do turkey AND ham). We will be eating delicious food and hanging out with our awesome friends.

Speaking of delicious foods……….I think enchiladas are my favorite thing ever.

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These ones are black bean and sweet potato (and you know I need to have avocado and jalapenos). But I’ve been making my own sauce for a while and thought I’d share because it is ridiculously easy.

8 oz can of tomato sauce

1/2 tsp cumin

1/4 tsp chilli powder

1-2 cloves of garlic chopped

1 chili in adobo sauce chopped (these are in cans in the Mexican section of the supermarket)

Mix everything in a small pot. Bring to a boil. Reduce the heat. Cover and simmer for 10 mins and it’s ready to pour over. I think I could happily eat this everyday.

Workout summary: 11/17 – 11/26

Mon: 2 mile run + leg strength/stretching

Tues: AM: Yoga

PM: 1600 yds (40 mins)

Wed: 2 mile run + leg strength/stretching

Thurs: AM Yoga

PM 1600 yds (40 mins)

Fri: 2 mile run + leg strength/stretching

Sat: 1600 yds (40 mins)

Sun: 3 mile + full body strength

Mon: Rest!

Tues: 3 mile + leg strength/stretching

Wed: 1650 yds (1 mile!)

Happy Thanksgiving y’all! And if you live in the UK or Ireland I recommend that you take the day off work and have an early Christmas dinner!

It’s official – October is just not my month

I had hoped to post about my first experience running with a local running group after finally having the time (and inclination) to meet up for one of their Saturday group runs……………but life had other plans. So let’s rewind to the start of the week.

Monday: Strength workout

Tuesday: 4 mile easy run around 9 min/mile pace. This was mentally a struggle but got it done.

Wednesday: I finally figured out how the lap function on my Garmin works so I decided I’d try to do a couple of mile repeats – and I mean literally a couple as in two. One mile warm-up. One mile at 7.14 min/mile pace. Half mile recovery. One mile at 7.10 min/mile pace. Half mile recovery and then an easy run home. It felt hard but in a good way and I was excited to move fast again.

Thursday: Slept in and skipped an early morning run. PM strength workout.

Friday: 15.1 miles on the stationary bike.

On Thursday I woke up with an annoying pain in my foot that got worse as the day progressed. I made a call pretty early in the day to take a rest day from running. But by the evening (and after my gym session) I couldn’t put any weight on my right foot and I was freaking out. A quick google search only increased my freak-out levels. My pain had a sudden onset and was in the exact place where you get a stress fracture.

On Friday, I called to get a same day appointment at a local clinic (yay for fall break and working on a university campus!). The doctor checked me out and was convinced that I didn’t have a fracture…………YET……….but all my symptoms suggested that if I didn’t take a break from running it would only be a matter of time…………Her advice: two weeks with no running. Then try some short distances but stop if there is any pain. Still good to bike, swim, ellipticise. No yoga, climbing or single leg exercises.

Bummer! I’ll have to pull out of the Snow Canyon half marathon due to injury for the second year in a row. In October 2013 I ran exactly ZERO miles. This year I’ve done a little better (about 50 miles) but that is me done for the month. It seems like my body just gives out after 10 months of solid training. Stupid overuse injuries.

On the plus side I have lots of options for getting cardio in. The weather was so beautiful in SLC this weekend – blue skies in the 70s – that I biked to work (and the pool) on Saturday, and then to the gym on Sunday. The distances are pretty short but man, everything is uphill! But it makes coming home a lot easier.

I don’t feel much pain. The doctor was able to move my foot around with no problems so she’s pretty confident that I’m in the earliest possible stages which means faster recovery and I have the OK to take ibuprofen if I need to.

I’m actually a little relieved. Ssssh don’t tell anyone! I guess I was a little more burned out from the marathon than I realized, and knowing that I had a potential half marathon coming up I couldn’t truly relax. No that the race is off the table and I’m under doctor’s orders to NOT run – well I can do that.

Most importantly – I’m so glad that this happened AFTER the marathon. I can’t even think about how bummed I’d be if I had trained for 18 weeks and had to pull out of my goal race for a stress fracture (which I don’t actually have – a stress response is what she called it).

So as much as it sucks to be injured – it has happened at the best possible time and as far as injuries go – it’s one of the milder ones.

Plus my trail running buddy is also on the injury list so we can be comeback buddies in a couple of weeks.

So I spent the weekend biking around town – just because it is so beautiful outside right now and in a couple of weeks I know that winter will hit hard. I found a Couch-to-1 mile swimming program that I can do at the pool right by my work – that at least gives me some idea of what I should be doing in the pool. Day one was 4×100 yds, 4×50 yds and 4×25 yds. A nice warm up to the pool. I started this last year when I was injured but never got as far as a full mile so that is my goal this time around. Sunday was 6.2 mile on the elliptical followed by a bunch of core stuff – including a 3 minute plank which is probably the longest I’ve ever done.

And in case you were worried the health center were on top of things and asked if I had recently traveled to West Africa. I got the all clear from Ebola but made sure to get my flu shot.

This weekend was mostly a solo one for me – which means lots of delicious eats. For some reason, when I’m cooking for myself it always involves fries – sweet or regular oven fries. And I’m a little obsessed with brussel sprouts right now. I also got to catch up with some new shows – How to get away with Murder – so awesome.

New wok!

New wok!

Crockpot chicken drumsticks.

Crockpot chicken drumsticks.

Chicken tenders with sweet potato fries - plus all the toppings.

Chicken tenders with sweet potato fries – plus all the toppings.

Homemade fries, roasted brussel sprouts and homemade fishsticks.

Homemade fries, roasted brussel sprouts and homemade fishsticks.

Breakfast sandwich: Baby spinach, tomato, avocado and fried egg. I think I'd eat this everyday if I could.

Breakfast sandwich: Baby spinach, tomato, avocado and fried egg. I think I’d eat this everyday if I could.

And last night I persuaded J to come and see Gone Girl with me. I loved it – although I think a lot of people were not happy with the ending. In return, we visited a local beer bar before the movie.

Delicious!

Delicious!

And did I mention that the movie theater is a bar…………I’m not sure why this isn’t the general rule for all of them?

Anyone had a stress fracture before?

Do you have special food you cook when you’re flying solo?

Anyone else seen Gone Girl? Opinions?

I’m cured!*

*Well almost. But, importantly yesterday I visited my physiotherapist and she told me that I didn’t need to schedule any future appointments. Woohoo!

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As some of you might know, I’ve been dealing with injuries since the start of the year. Nothing too serious and I’ve had medical approval to do all of my running.

It started back in January with some mild hip pain, which was pretty easily cured with some hip strengthening exercises. Unfortunately, this was quickly followed by pain in my right knee which has been bugging my from February til now. The initial diagnosis was, you guessed it, weak hips and a much weaker right leg. And as any runner knows, a muscle imbalance usually manifests itself in many different ways – for me this meant foot pain in my opposite leg. Meaning two complete weeks away from running – nicely timed to coincide with peak week for my half marathon number 2.

Although, I was able to train for and complete two half marathons in the first half of the year, this injury made me incredibly paranoid about amping up my mileage for my marathon in October. During the initial injury I had managed to bruise my fat pad on my knee. I would recommend never doing this – it has taken forever for this pain to go away.

For a while, it was painful to walk down any stairs. I’d have to psyche myself up at the top and do an old lady shuffle to get down. Not fun. And during this time (pity party central) I was struggling to imagine ever running (or taking stairs) pain-free.

What worked for me was time + leg strengthening. Time: I wanted to be fixed straight away. But fixing muscle imbalances that have been there for 30+years takes longer than two weeks -we’re talking 6 months here. I focused on improving my running form (which I got complimented on – by my PT “Your running mechanics are really good” – and a friend who told me “You look like a fast runner”).

I also thought about making running more fun – if I was going to hurt a little then I wanted to make my runs even funner (that’s not a word but whatever – you know what I mean). For me, this meant more trail running and running with people, and a lot of times combining both of these things.

Leg strengthening: I cannot tell you how much this has improved my running. My legs (and butt) and so much stronger and I think this has definitely carried over into my running times. I have a pretty regular routinne (5x a week on top of running, gym work and yoga) of:

Clamshells

Single leg bridges

Lateral leg raises, leg circles

Single leg leg press

Squats with resistance bands

Leg swings with resistance bands

The physiotherapist that I’ve been seeing is a running specialist and has a fancy treadmill that records every aspect of your run – cadence, force and a whole bunch of crazy graphs and charts. Yesterday, for the first time, there was no significant difference between my left and right feet.

And because I’m increasing my mileage (25->40 miles per week) and feeling LESS pain she was happy to let me loose – with the caveat that I need to continue doing these exercises during marathon training, and with the understanding that this is how my body naturally is and that I will always have to incorporate leg strengthening work in the future.

There still is some pain there – especially after a long run but it is nowhere near as bad as it used to be and my recovery time is significantly shorter. I’ve also had a couple of completely pain-free runs in the last couple of weeks. So I’m hopeful that I am in the finishing strait of this injury.

So this is a lot of writing about my knee……….But I wanted to share this with anyone who is suffering through a chronic injury that is improving way too slowly. There is light at the end of the tunnel. It will take time and it will suck right now, but you will get back to pain-free running. And when you do – it is AMAZING!

There’s always something……….

It’s been a whole year since my first half marathon. And looking back I can’t help but feel jealous of my first 6 months of running – so many firsts (first double digit run, first sub-8 min mile), a new love of sport and fitness (did not see that coming) and most importantly injury free running. No aches, no pains. How did that happen? Beginner’s luck is the most obvious (and unsatisfying) answer.

After 4 full days of rest I headed to the gym on Saturday for an hour of strength training. Sunday was 6.5 miles on the elliptical followed by one mile on the treadmill. It was amazing! I had missed running so much. Monday 3 more treadmill miles + 1.5 miles on the elliptical. Tuesday morning more strength training.

And the good news – my foot feels so much better. A couple of aches and twinges yesterday but completely fine today. I am planning on doing a mixture of running + elliptical this week to ease back in to it.

But there’s always something……..and with me it’s my right knee. I’ve been having some kind of knee pain since the end of January (4 months!). My physiotherapist seems to think it’s due to weak glute muscles and should be ok to run through. But it’s still painful after taking complete rest days. So frustrating!

My current thought is that since my left foot was all tendonitis-y that I was overcompensating with my right knee and aggravating it. So now that my foot is better the knee pain should subside. Right, right………please tell me I’m right. I’m going to see how it goes and arrange a physio appointment for next week. Somebody told me yesterday (at a very strange personal training appointment that I’ll fill you in on later) that I need to be an advocate for my body.

Four months after my first physiotherapist appointment I am feeling worse than ever despite following all her advice and religiously doing all the prescribed exercises. Maybe it’s not me……….maybe I need to try someone new. Someone new who accepts my insurance!

It’s pretty quiet around our place right now. That’s what happens when one person is nursing injuries and the other is doing the last set of long runs for his marathon. We did get a bunch of (much delayed) spring cleaning done including spring comforter. One of my absolute favorite things in the world is getting into a freshly made bed. And we grilled like there was no tomorrow. Eating dinner outside makes everything taste awesome-r.

BBQ pork. J is the man behind the grill. Check out those impressive grill marks. My job is to make the sides. Healthy potato salad and a carrot salad with pine nuts, raisins, cilantro and a cumin-garlic dressing.

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Mexican salad (I think lime and cilantro are my two favorite ingredients). Plus this cool new beer from one of our local breweries. A benefit of having a home-brewer in the house is a constant supply of new beer to try out.

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Paprika potatoes and tequila-glazed chicken thighs. All of our grill recipes come from this amazing book we found at Costco. I think it’s a Cooking Light BBQ book. Everything in it is amazing.

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If you live with me and run 17 miles in one go I will make you pancakes. That is the deal. I hope J reciprocates in 4ish months.

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I also made a trip to REI and picked up a Spibelt ($15 using my coupon). It’ll be holding my phone and Gu s (99 cent each right now at REI) for my next half marathon. I’m hoping to try it out as soon as I can.

Day 73 – The times they are a changin’

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This is me setting off for my last early morning hill session for my half marathon training session. Notice anything different? Still got my hi-vis vest on but no gloves, no ear warmers, no jacket but yes I am wearing SHORTS! It was about 50F this morning. I’m not sure I even want to type this but I’m pretty sure that winter is gone and SPRING is here. I don’t know about where all you guys live but over here in SLC the cherry blossoms are out (and so pretty) along with the daffodils and tulips. Warm and sunny most days and I’m even thinking of dusting off our grill after its winter hibernation.

I think this change in weather has lightened my mood. I did my hill repeats – 6 x 100ish ft up and down for a total of 4.8 miles and 670 ft elevation gain (and loss). It felt good, like seriously good. I looked back through my Garmin data and saw that I did this exact run about 3 weeks ago. During that time I’ve managed to drop 20s per mile off my average pace (9.17 min/mile to 8.54 min/mile)! What a confidence boost! (Random Bob Dylan song in my head earlier today)

So what’s been happening? Well the last couple of weeks have been among my highest mileage ever. Plus I’ve also been doing the exercises recommended by my PT. These are largely targeted at glute strengthening – lateral leg raises and leg circles and clamshells every night. My legs look leaner and so does my butt (according to J). Who would’ve guessed that running more and working your legs improves your running? Well probably Captain Obvious!

I’m also starting to get obsessed with salads for lunch. Usually baby spinach, half an avocado diced, some feta, cherry tomatoes, whatever salad dressing is in the fridge and protein. Today it’s eggs but sometimes pulled chicken. In my world spring has most definitely sprung!

April mileage: 34.05 miles/54.8 KM

ATWRBR mileage: 155.95 miles/251 KM