Wednesday Wisdom

Whatever you may be missing right now - a person, a place, a feeling, maybe you are injured and missing running - whatever it is, have peace and take heart - remember that any goodbye makes room for a hello. ~ Kristin Armstrong, Author and runner

Words to live by as we say goodbye to the summer of 2011 and say hello to backpacks, school buses and parent/teacher conferences! We'll soon say hello to the fall racing season as well. So dust off those training schedules, lace up those sneaks and hit the streets! And give us some updates on your training. We'd love to hear how you are doing!

Tick. Tock. Tick. Tock.

Only three days of "summer" left before my kids head back to school. This will be the first time in seven years that I actually have a large chunk of time to myself. Uh oh. My "stay at home with the kids" gig suddenly has a new twist. There are three things that are foremost in my mind when I think of this...............

(1) I should get a paying job. There is much guilt that comes with the fact that my husband will still get up early to go to work every morning, but here I will be sending the kids off to school, then going back home for my second (or fourth) cup of coffee? How is that fair?

(2) It's time to tackle the never ending household projects list. Most of which involves organizing, organizing and more organizing. There's a lot that needs to be done. Believe me.

(3) I now have NO excuse not to exercise. (You had to know I was going to mention running now, didn't you?) As I look back at the summer I realize that while my family and I had great fun, there was not a lot of running done and even less tennis played. I faithfully set my alarm for 5 am many (many) mornings this summer. I think I actually got up for three of those times. Needless-to-say I have a lot of catching up to do. So until I resolve problem number one and begin tackling problem number two, I can at least work on number three, right? Sneakers, here I come!

Finding the Right Running Partners

Finding the right running partners can make or break your running experience. The miles can fly by effortlessly or it can be a downright miserable experience. It can be a lot of trial and error, and the formula for the "right" partner is different for everyone and can change from day to day, or as you grow as a runner.

A Zen Experience
You could run on your own, no music, no anything. Just you, your thoughts and the open road. I ran this way for a while, and found it to be a great way to clear my head and think things through. I'd get out, get into a groove and just go. It was almost meditative and quite relaxing. For me, this is fine for shorter runs, but now, I find myself getting a little bored

Groovin' Along

There's always you and your ipod. A good playlist can pick you up and carry you through many miles, whether you're out for a 2 miler or 20 miler. The music can be a great distraction to either take your mind off of what you're doing, or allow you to filter out everything else going on around you, so you can concentrate on running. For me, a little poppy dance music can get my feet moving like nothing else....

Furry Friend
One of my tried and true running partners runs on 4 feet. He's always available and happy to join me (no failed attempts to coordinate schedules with him!), is always in a good mood, and lets me pick our route every time. Well, ok, almost every time :) My fuzzy running partner keeps me on track too. Even on days when I don't feel like heading out, he's ready and waiting, and gets me to go, since I know that he needs the exercise (or he gets destructive - that's a great motivator!).

Your Buddies
There's also nothing quite like running with a friend or group of friends. For me, it has been a primary motivator in getting me out and keeping me running. I've had the honor of training for a few races with 5 smart, funny and incredibly talented women. We talk about anything and everything, and have a great time. We start chatting as we start running and before we know it, we're done with our workout. I really cherish the runs I do with them - it's more about social time than running and I love it!

Don't Forget About Pace
Running with friends can be so much fun, but if your friends run alot faster or slower than you, it might be time to broaden your running circle a little to find an evenly matched running partner. Put out the word to co-workers, friends and family or head over to group runs organized by local track clubs (like Sub5 who hold a group run every Monday evening) or other groups (like Mainely Running) to find a good match for you.

You'll be amazed at what you can accomplish once you find the right partner for you!

Wednesday Wisdom

"Running is not, as it so often seems, only about what you did in your last race or about how many miles you ran last week. It is, in a much more important way, about community, about appreciating all the miles run by other runners, too."

--Richard O'Brien

photo courtesy of Bangor Daily News

I went for a run this morning with a friend who is training for her first full marathon and was so impressed and proud of her for all of the hard work that she's put in this summer. I found hearing about her training so inspiring and realized that her hard work was a great boost for my own motivation (which is also great since I really need all the help I can get right now after such a lazy summer!!).

We here at Mainely Running so appreciate all of the miles you have all logged this summer (and before)! Leave a comment and tell us how your running is going!

100 Running Tips

I found this list of "100 Beginner Running Tips" (although I think they are great for any level of runner) on The Complete Running Blog Network, and think it's spot on in terms of giving runners an overview of the many aspects of running.


Here are a few of my favorites:

#3 Do not skimp on a bra

If you saw this, then you know I learned this lesson the hard way. I realize now that a good sports bra is often times going to cost you, but it's worth it. Right now I am using the 3 reasons support bra from Title Nine. It seems to be great in regards to motion control, but I wish it was seamless.


#8 Remember to say "thank you" to race volunteers

Whether hot and humid or cold and rainy, those volunteers not only serve fluids with a smile, they pick up a ridiculous amount of cups off the ground that we racers toss aside. I still struggle with the cup toss, and often times will take my time around water stations so that I can throw the cup in a trashcan. So when you see the race volunteers, do remember to say thanks!


#14 Find a committed running partner

It goes without saying that this makes a world of difference. Accountability is everything. You need that running partner to give you a swift kick in the rear (and vice versa) on those days when you just don't feel like strapping on the sneakers.


#17 Accept and appreciate the fact that not every run can be a good one

I say this all of the time. One day I will have a great run and finish strong and the next I may struggle to do 3 miles. Sometimes it just doesn't make sense, and I've learned to just shrug it off and hope for a better one next time.


#29 Hydrate

Very important. Not just the day before, but rather for days before a race or long run. Dehydration can lead to fatigue, muscle cramps and other heat-related illness...especially in the summer. It's an easy thing to do and will help prevent #17!


#53 Race day is not the day to try new shoes, foods or clothing

I can't emphasize this one enough. I made the mistake of trying a new running skirt for the Vermont City Marathon last year. I ended up not moving from my bed afterward due to the amount of chafing I had from the inner shorts. NOT FUN! So don't mess with your outfit...and for goodness sakes don't mess with your food. Can you say runner's trots?


#61 Never assume a car can see you

Actually, assume they can't see you. I've had so many (too many) close calls. I don't know what it is about cars and runners, but it seems like the cars naturally gravitate towards you. Be careful out there.


#81 It's ok to take walk breaks

When I first started running I wasn't convinced of this one. Then I began to experiment with some big hills, and walking up them versus running. I discovered that the amount of time it took me to run up the hill then "recuperate" afterwards, versus walking up the hill then resume running, was virtually the same. Now yes, I do know that tackling those hills head on will only improve your running ability and stamina, but if you're struggling and need a break, don't beat yourself up about it. Take a 30 second walk then resume running. Your body will thank you for it!

Happy Friday!

The summer is winding down which means our running should be winding back up just in time to get us across the finish lines of our fall races. There are still two weekends left in the summer race series though and this weekend boasts two very special ones ~ Saturday's Champion the Cure Challenge, a run dedicated to raising money for cancer research, and Sunday's Run for the Fallen, a run dedicated to keeping alive the memory of military heroes who have given their lives to protect our freedom since 9/11/01. 

 
We wish the best of luck to all runners especially Nicolle who runs on Saturday and BJ and April who run on Sunday. We hope you'll share your race experiences with us. We want to hear all about them!

Wednesday Wisdom: Ready to Race!

The journey of a thousand miles begins with a single step. ~ Lao Tzu, an ancient Chinese philosopher

We just completed our first session of our Mainely Running class offered through the Bangor Y and it was a smashing success if we may say so ourselves!

We had a strong core group who worked hard and improved by leaps and bounds, literally and figuratively!  We could not be more proud of these ladies who are now ready to run their first 5k! We know that they are going to totally rock it!!

 Here they are pounding the pavement on the streets of Bangor: 

And victorious after completing a dry-run 5k!

We know that a number participants in our class had never run before and weren't entirely sure that they'd be able to get all the way up to 3 miles. With determination, hard work and persistence, however, they've done it!  

If you're interested in joining our next Mainely Running session which starts on September 6th please contact the Bangor Y at 941-2808 to register. And don't forget that if you'd like to join or sponsor our Mainely Running Runs for the Cure team you can do so by visiting, http://maine.info-komen.org/goto/mainelyrunning.

Meet Mary: Fitness Revolutionary

at 3am ready for the Disney Princess Half Marathon

Some girls are born with glitter in their veins, and, Mary, our latest revolutionary is most certainly one of them!  Over the last 2 years, Mary has transformed herself into a runner, without losing any of the girly girl. Who says you can't run in style?!  We heard that Mary has quite a story to tell, and when we asked her about it, here's what she said:


Yes, I DO have a story!   :) Girl meets boy, girls falls madly in love and marries boy and then boy cheats on her and leaves her 7 months after the wedding for a coworker.   :) So, that's kind of what got me running. I pretty much hated athletics. I only worked out because I had to in order to stay in shape but I always viewed it as a chore and hated every second of it. And even then, I would have rather eaten carrots and drank water for 5 days straight then get my a$$ up and moving.

Anyway, after my ex left me, I had a really hard time dealing with it, especially since we all worked for the same school district. I was constantly faced with it. 9 months passed, and I had gained a few pounds from winter and partying my sorrows away. One day while at the gym (feeling sorry for myself) I decided I was bored with the eliptical, so I got on the treadmill and was AMAZED at how much more of a workout the treadmill was than the eliptical. I actually felt guilty for all the years I spent working out by only using the eliptical. The treadmill was really hard for me. I could only do one mile and I was really slow because I had to walk too.

I had always been intimidated by running and the treadmill, so once I saw I could do one mile, I saw it as a challenge...I was going to get up to 2 miles, then 3 miles. To be honest, I thought I'd stop at 3. I think everyone always knew me as this non athletic girly girl, especially my ex husband and his family who were very outdoorsy and sporty. I used to get A LOT of crap from them about being so feminine and non-athletic. Part of it was kind of like a "I'm going to show everyone, as well as myself, that I can do this."

And then running became an obsession/addiction...I constantly wanted to do better, go faster, go further and I still do :). And it just did something for me...not only was it good for my body, but the runner's high was very therapeutic. I was at a crazy time in my life and it was something I could focus on to forget about everything else. And even now, I view it as a great stress reliever after work (or even while the kids are out at recess). Plus the self esteem boost from setting goals and meeting them is awesome! And of course, I really was able to bond with some of my coworkers who were also runners. They would run with me even when I totally sucked at it and slowed them down, encouraging me the whole time! And now I love helping other "non-runners" become runners! It's so nice to be the encouraging one, on the other side of it!

I started February 27th, 2010. I remember the exact date because I ran in the Disney Princess Half Marathon in Disney World on February 27th, 2011. When I found it in August 2010, I saw it as a sign that I had to do it for 2 reasons...1...the race date fell exactly one year after the day I started running and 2. It was a princess run...it seemed like the "perfect" race for me...girly girls who love to run outside and sweat too!  :) I even got to wear a tiara. Anyone who knows me would know why this is the PERFECT race for me. Anyway, I was scared to death. I had no idea if I was going to be able to get up to 13 miles...especially by myself, in a completely different state! :)But I did it! It was my first race ever and probably the most amazing and empowering experience I've ever had! I had goosebumps crossing that finish line!

When I came back, I dabbled with the idea of running a whole marathon but I decided to work on speed a little bit and do the Sugarloaf 15k. Then I decided to do a couple of 5k's and I also signed up for the Trail to Ale 10k in Portland this coming September.

And then...in June I decided to take the plunge and start training for a marathon. I signed up for the Smuttynose Marathon/rock fest. It's in New Hampshire on October 2. I'm already up 20 miles. And that 20 miles I actually did on my way to work a week and a half ago! Ha... I was out the door at 4:30 and ran to summer school with my boyfriend who is also a teacher and training to do the marathon with me. Two of my other coworkers are also going to do it. I think they are doing the half marathon though. All four of us did the Sugarloaf run together (well 3 of us did the 15k and one did the marathon).

My coworkers and I also worked on a program called Girls on the Go. The social worker at my school (Jenn Finnemore) actually started Girls on the Go, an afterschool program for grades 3 through 5, that pomotes self esteem and healthy living, but I offered to take it over and do the activities/ running with the girls after school while she (as well as Kelly McCullough, the PE teacher) took care of all the Healthy Maine Partnership and behind the scenes stuff. :) In June, we had our first annual Hartland 5k. For such a small community I was AMAZED at the turn out. 110 people signed up! And there were lots of spectators!!! I was so happy to see how much the community supported the girls and running/walking. We got a dj and made this huge deal out of it and the kids loved it. I can't wait for this school year. I'd like to try to organize a 5k in the fall and in the spring and of course, now that we know what we're doing and how to do it, we'd like to make it even bigger and get some sponsors and such.

Running probably has been the best thing for me. It's changed me in so many ways. I've never been a big risk taker and there's something about the whole running experience that has turned me into one, which in turn, has changed other things about me as well (for the better). Running somehow gave me the independence and confidence that I needed to have. I didn't need anyone or anything to be happy...just my sneakers and my IPOD! :)  And now of course 2 years after I thought my life went to hell, I am so grateful because I never would have started running if it hadn't and I never would have made the bonds I have with the important people who are a part of my life now! I have an amazing life and running has helped shape it!

If you were to say to me two years ago, "within a year you're going to be a runner and complete a half marathon and run a bunch of other smaller races and start training for a marathon" I would never have believed it...and no one who knew me would have either!  :) A lot of people said I was crazy about signing up for a half. "This isn't the Mary we know." I think for about as many encouraging people there were, there were also the same number of discouraging people as well. BUT there's a quote somewhere out there that says something along the lines of... the greatest pleasure in life is doing things people say we can not do. Well, I did it...and now I'm going to run 26.2 miles...so there!  :)

PS...something else I never would have believed 2 years ago... if you were to tell me, I'd enjoy shopping for new sneakers and running gear almost as much as shopping for shoes and purses! :) I seriously would have laughed at you! But don't get me wrong, I still love my stilettos. :)


Inspired by Mary? (I know I am!!) Have your own story of transformation to share? We want to hear from you! Contact us at info@mainelyrunning.com. We'll follow you and support you as one of our fitness revolutionaries. There's no better way to keep yourself accountable!

Let us know how you plan to get on the move and consider joining our Mainely Running Runs for the Cure Team. Visit http://maine.info-komen.org/goto/mainelyrunning today and let's get moving!

Moms on the Move   Bangor trio forms running club By Jodi Hersey edge staff writer jhersey@themaineedge.com BANGOR - Christine Lally-Kendall, Amy Sidell, and Jennifer McGoldrick are busy Bangor area moms who took their experience of running after their kids (they have two each) and created their own running club called Mainely Running. "It's not that we're addicted to running, it's the feeling of camaraderie and accomplishment that we get from it that we want to share with others," said Lally-Kendall. All three women are Bangor Y members whose passion for exercise and running is not only what motivates each other to stay active, but is also what encourages others to get moving. "As other members saw us accomplish half marathons and marathons, people... started signing up for marathons," Lally-Kendall said. Each Tuesday morning, the trio lace up their shoes and run through the streets of Bangor along with other Bangor Y members and participants who've signed up for their Mainely Running class. "We start out with interval training, following Jeff Galloway's Run-Walk-Run program," explained Lally-Kendall. "We'll also vary our run depending on who shows up and the weather," added Sidell, who admits she not only runs for the health benefits it offers, but also for the socialization that comes along with it. "We're mom's first and runners second, so running truly is my social time." The trio and their classmates are currently training for the upcoming Susan G. Komen Race set for Sept. 18 in Bangor, a 5K that every class member wants to complete without walking. "One of the women said to me yesterday, 'I need you next to me to cheer me on [during the race],'" said Lally-Kendall. "That's what we do for each other." These moms say it's not about whether you walk, run a mile or even a full marathon. Rather, it's about setting a goal and reaching it. "It's empowering to go from not running at all to being able to complete a half marathon and we want others to feel that sense of accomplishment," said Sidell. Log onto www.mainelyrunning.com for more information about the trio, and a list of upcoming races in the area. You may also visit bangory.org to sign up for the next Mainely Running session that starts Sept. 6.

Wednesday Wisdom (well, maybe not)

Just after mile 25, we hit a rise. "I need to walk," my friend said. "No you don't," I replied. "We're done walking. You're a strong woman. You stay right with me."

"Bitch," she said.

This excerpt was taken from an article in the September 2011 Runners World, entitled "Closing the Gap - paths may diverge, but good running buddies can always fall back into stride". I read it and immediately could relate. While I can't say I've been separated from my running mates for any extended period of time, I know that no matter what the circumstances, we will always pick up where we left off. And thank goodness, because I don't know what I would do without them.

Now I will tell you, I read this article to my husband and his reply was "Ugh...women". And perhaps this is true. Do men share the same bonds that women do when they run in a group? Do they attempt to solve each others problems? I don't know. I'd be curious....

I warned you there might not be any wisdom....

Beach to Beacon: a Report from the Back of the Pack

photo courtesy of Bangor Daily News

I was lucky enough to be able to participate in the 14th annual running of the TD Bank Beach to Beacon 10k down in Cape Elizabeth this past Saturday. For those of you who've never heard of it, Beach to Beacon is a world-class road race held here in Maine. It is surrounded with an an air of excitement and an amazing energy that leaves, at least, this humble back-of-the-packer feeling totally inspired every time.

photo courtesy of Maine Sunday Telegram

The race was started as a way for Joan Benoit Samuelson to give back to the running community that has supported her through her successful running career (which has happened to include a gold medal in the first women's Olympic marathon - not too shabby!), and that, it certainly does! The race organizers try to make the event as accessible to as many people as possible regardless of their running experience, including special consideration for locals. Samuelson has said, "I still hear stories from people who have never run a step, or people who are running their first Beach to Beacon, or how this event has changed their lives. And to me, that makes it sustainable. That makes it truly an event that transcends the elite runners and the everyday runners."  Ms. Samuelson takes an active and prominent role in the race, including congratulating racers as they cross the finish line, whether it be less than a half hour or more than an hour after the start.

photo by Kevin Morris

For me personally, the inclusiveness of the race is one of the many things that makes it such an amazing experience. Seriously, how often can a back-of-the-packer participate in a world-class event, just minutes away (well, before the start, at least!!) from world champion runners? Coupled with the palpable excitement amongst race volunteers, spectators and runners, this race can't be beat! I love seeing so many people, so excited to start running and to be out on the course. You see runners of all shapes and sizes, all ages, abilities and experience levels but all with the desire to be part of the magic. Their enthusiasm is contagious and, believe me, its not just the runners; the spectators are fabulous!

Some of my favorites from the crowd this year include:

*the 2 ladies who were near me through most of the race who were just having a great time with the race, laughing and joking with fellow runners and the crowd.

*the family with the fantastic posters with sayings like "Run Like You Stole Something" and "Sweat is Just Weakness Leaving Your Body" Heck (well, ok that wasn't what i was really thinking, but you know what I mean) yeah!!

*Around mile 4 as I was starting to slow down, the man who passed me wearing a hand-decorated t-shirt that read "In Memory of My Wife, Aimee". It gave me chills and definitely helped put my pain into perspective and keep on truckin' even though my body was saying "WTF?!"

photo courtesy of Portland Press Herald

*The "Shower of Power" (A garden hose spraying out onto the course to cool off the runners) somewhere around mile 2 or 3 - what a welcome relief in Saturday's humidity!

*The guy who passed me around mile 5 running IN a replica of a lighthouse (on wheels). Seriously!

*The amazing staff and army of volunteers. This is the most well organized and smoothly run event I have ever participated in.

*and meeting Dave, the guy in the Kashi commercials who is now running races across the country in hopes of inspiring others to get healthier, one step at a time.

While I may miss the excitement of seeing the blazing fast runners up at the front, there is a whole lot of spirit and fun happening in the back of the pack at this race. I wouldn't want to be anywhere else!

And we have a winner!

Congratulations Julia, winner of a personalized copy of Runner's World Chief Running Officer Bart Yasso's book, My Life on the Run. Julia, we will be in touch with you to let you know how to collect your prize! :)

My favorite quote of Mr. Yasso's is, "I often hear someone say 'I'm not a real runner'. We are all runners, some just run faster than others. I never met a fake runner." We got some great responses to our question "What makes you a real runner?":

*Jen said, "I am a real runner because on those days I am "resting" - all I really want to do is get out there an run!"

*Sherry responded, "I am a real runner because I think chaffing, ice baths, blisters and losing toenails are no big deal when compared to the clarity and positive attitude you get on a long run...there is nothing better :)"

*Tara told us, "I am a runner because my training schedule is my 11th Commandment...."Thou Shall Run""

*Morgan said "I am real runner because 50 percent of my laundry is running shorts and tops!!"

Thank you so much to all of the "real runners" who entered this awesome giveaway! Stick with us for more chances to win other fabulous items :)

I, myself, need to keep Bart's quote in mind this weekend as Jen, Christine and I head down to Cape Elizabeth to run the Beach to Beacon 10k. It's so easy to get intimidated by the huge field of runners, including elite runners from around the world, but it is also so inspiring to be surrounded by so many runners, fast and slow, young and old, serious and not-so-serious. I feel like it really is such a huge privilege and amazing experience to be part of a world class event, right here in Maine, and I wouldn't dream of missing it!

Mainely Running Runs for the Cure!

I think we'd be hard pressed to find someone who's life has not been touched by breast cancer.


I stood by Linda, one of my dearest friends, 10 years ago as she had a random hair stylist shave her head in preparation for the hair loss associated with chemo (and by random I mean not her own stylist as that would have been too emotional). Our rationale was that if Linda had her head shaved she would be in control! This October Linda will celebrate 10 cancer free years on a 2 week trip to Europe with many of the people who surrounded her and supported her during her treatment.

All three of us Mainely Running women sat in the surgical waiting room of Eastern Maine Medical Center this past winter as our friend's mom, Beth, underwent a double mastectomy. Beth spent much of the past year recuperating ~ and running! When I last saw her in late June she was up to 2 miles!

We could list others we know personally or peripherally. The list unfortunately is quite long. That is why the women of Mainely Running, many of whom will tackle their first 5k, are Running for the Cure as a team on September 18th in downtown Bangor to support the Susan G. Komen Race for the Cure.


You, too, can support the Susan G. Komen Foundation in several ways. You can join our team, make a donation to our team, make a donation to an individual on our team or do all of the above. Simply visit our team page, http://maine.info-komen.org/goto/mainelyrunning or click the link in the sidebar of this site, and we'll walk ~ or run ~ you through the rest.

And, if you're so inclined, tell us for whom you will run the Race for the Cure in a comment below.

Meet Anne-Marie

Fitness Revolutionary and mother of 3 (in no particular order):

Anne-Marie and I have become Mainely Running pen pals in a sense. Sharing struggles and triumphs. Offering encouragement and perspective. This is the story of how Anne-Marie is getting her groove on ~ after the birth of baby #3!

Sam was born in the fall which is just not the best time of year as far as postpartum exercise goes-- by the time I was ready to start a little gentle exercise, the snow was flying. So I decided to start running again when the snow was gone. In the dead of winter I signed up to do a 10K at the end of June at the urging of friends. When Sam hit 6 months and had good neck control, I got out with my new secondhand jogging stroller and was prepared to get right back into the swing of things. Before this pregnancy, I was running three miles, 3-5 times a week, at a reasonable pace. I had run a 5K. This would be easy, I thought!


Except that it wasn't. I found myself out of breath easily. I didn't increase my running intervals the way I had when I had taken breaks from running before. My shoulders ached and I had trouble imagining myself actually finishing the 10K.


I emailed back and forth with the Mainely Running ladies trying to diagnose my running ailment. Was it my sleep deprivation? Was I doing something wrong with the jogging stroller? I found there were a few problems that actually turned out to be quite fixable:

• I wasn't running with good posture when using the jogger. Christine's suggestion to push one-armed made me realize this. Alternating arms basically eliminated the shoulder pain. Running with good posture when I pushed with both arms enabled me to breathe better. This improved my endurance and I started increasing my intervals.
• I was being both too easy and too hard on myself. I wasn't setting specific goals, but I was also berating myself for not achieving improvement as quickly as I had in the past. I set my sights on finishing the 10K, developed a plan for combining walk and run intervals for that, and stopped beating myself up. My new mantra was "I just had a baby and it's okay!" I did give myself a break when I was exceptionally tired (#3, while an otherwise fabulous baby, is not noted for achievement in the sleep arena), but I started paying more attention to distance and specific goals.

I finished the 10K with a 1:10 time which I was thrilled about. I had a great time and found that running without the stroller was indeed much easier-- I hadn't given myself credit for the extra effort pushing it required. I'm hoping to do some short races this summer and then look to doing a half-marathon next summer or fall.

There's no doubt in my mind that Anne-Marie will cross the finish line of a half marathon by next fall ~ no doubts at all.

What are your short term and long term fitness goals and how do you plan to meet them? We'd love to help you get there!