Food For Ultrarunners . . . And Humans

Many speeches and books and philosophies exist about how to eat, as a general practice. There’s the old-school endurance athlete playbook: carbs like there’s no tomorrow. Pasta and bread and fruit and beans and gatorade and juice and milk, oh my! (Yes, milk is mostly a carb, especially when drunk in that typical American form of reduced-fat.) That might very well work for you. It did seem to work all right for ultrarunners in the 1990s, as this archive attests. Maybe it works great for your body and your schedule and your budget. Fine. But . . . maybe things could be better. Maybe feeling OK isn’t good enough.

That kind of eating worked O.K. for me for many years of “regular” running, with some fluctuating digestive issues like dairy intolerance and occasional upset stomach. However, ultras were a new challenge for my system, leaving me on the side of the trail wishing I had bought stock in Immodium and a bunch of extra socks. Yeah, it was bad. I DNF’ed at least 4 ultramarathons just due to GI distress. This was getting expensive and irritating (um, literally). Something had to change. I started by just eating healthier foods most of the time but also went low-fat and high protein-bar around the same time.

Low fat, lower calorie, with lots of supplemental foods is not an uncommon diet; a typical day was oatmeal for breakfast, sandwich or salad for lunch, and something reasonably healthy for dinner (home cooked veggies and meat, et cetera). Snacks, however, were protein bars. Lots and lots of protein bars. I loved them. I rated them. I geeked out so far into protein bars that I had a spreadsheet. For realz.

protein bar spreadsheet

Yes, THIS is my spreadsheet. I was not kidding.

And the tummy was still a bit iffy during longer runs. I noticed it was not so great after having dairy the night before, so that was one mystery solved.

AND THEN. I found what was going to work, and has worked for the last 3 years. Here I’ll “out” myself on one of the most jeered diets of the last several years . . . that is to say that yes, I went gluten-free. I wondered if some of my digestion woes were coming from grains, so I stopped them completely, one month before Wasatch in 2012. Did I have GI issues during Wasatch? No. Nope. Nada. Could I have been more happy about that? Nope.

So, trendy as it was, no grains was and is working for me, well enough that I’ve barely wavered since then. And that is what works for me, for now. 

So what if it works for me now? It might not work for you exactly as I am living it. Hell, it might not work for me starting 5 years from now or 5 days from now. I hope I’ll realize it when that day comes and I can make adaptations. We humans are almost infinitely adaptable and that’s a wonderful thing, except for when we find something that works because it will not work forever. Please remember that. Take it to heart. Enjoy it while it lasts, your diet of steak and broccoli or pop-tarts and sardines or fizzy water and raw juices. Your body will reach some unbeknownst-to-you tipping point and the shit will start to wobble like a cheap TV tray from your youth. Energy will sag, training will get weird, a few pounds will creep on, all kinds of things that are not the end of the world but are super frustrating to athletes.

What then? The answer is that you fall back on two basic principles of sound nutrition: unprocessed ingredients and close-to-the-source nutrients. Take those in your hands like two halves of a deck of cards and shuffle away. Then begin again with new verve. Just. Eat. Real. Food. Let’s go.

Two Practices: Ingredients and Nutrients

There are two practices to how I eat now that seem to work pretty well and keep me away from both expensive foods and unknown additives.

First, eat more foods that are “ingredients”. Make switches wherever you can, like:

  • cuts of raw meat rather than rotisserie chicken or pre-cooked carnitas in a bag (I see you (and me) at Trader Joe’s!!)
  • whole dried beans instead of canned
  • nuts in the shell rather than snack mixes
  • dates instead of larabars (though those aren’t terrible when compared to almost everything else in bar form *cough*epicbars*cough*)
  • whole fruit and veggies instead of prepped and chopped packages
  • plain frozen veggie mixes rather than pre-sauced one-skillet meals

Second, choose foods that are ridiculously high in nutrients without being fortified. My favorite source for this kind of info, way back in about 2005, was a site called “the World’s Healthiest Foods“. One guy named George ran it and it was the first nutrition site that told me I should be eating for nutrients first rather than eating low-fat and taking vitamins. It was the site that told me about the awesomeness of calves’ liver (it pains me to see that while grass-fed beef is still there on his list, liver is not. What’s happened to you, George???).

My favorite page from the old site!

My favorite page from the old site!

Once I actually read why nutrient-first foods are critical, it made so much sense that I couldn’t not give it a try. Athletes are often low on nutrients to begin with, and even whole/real foods can be low since our soil is so crappy. Here are some quick tips to get insanely deep nutrition. All you do is add a few specific foods to your rotation:

  • sardines (whole, in olive oil) – the bones (totally edible) give you calcium, the olive oil is far better than veggie or soy oil
  • liver (calves’ is good, wild is good like elk or buffalo but even organic chicken liver is pretty good for ya)
  • broths and stocks made from good, healthy, pastured animals: chicken, beef, game. Seriously crazy nutrients for building supportive tissue leach out into that broth and are hard to get other ways (glycine, gelatin, and more). Making your own broth sounds dump? Fine. Go have pho at a good family-style Vietnamese joint. Or lamb stew at a Mexican dive. Basically, go have STEW at any ethnic restaurant.
  • Lacto-fermented foods. It’s not as gross as you think. Think traditional sauerkraut, kimchee, natural pickles, homemade yogurt, some kinds of kombucha or kefir, even sourdough bread if done correctly. When foods start to ferment, the typical result is that the bacteria are producing nutrients that WE need. Pick up a jar of hipster kraut at the next organic grocery store trip and get the ball rolling.
birria stew mexican

Mmmm, goat. Birria de Chivo!

Other summaries abound out on the interwebs. My favorites are the ones that don’t go overly into details, rather give a basic framework and guidance, giving YOU the choice to dig deeper if it really is important to understand how Vitamin D is created and processed in order to convince you to take fermented cod liver oil (yeah, it might be a good idea).

Here are just a couple of my favorites:

Bonus: want a troop of Legos to explain the Paleo diet to you? Done and done, thanks to NerdFitness:

Beginner’s Guide to Paleo.

The First 180 Days (After Fifteen Years)

Pundits love to judge a president by their first 100 days in office: what went well, where they sucked, where they could get better with time. The unbelievable speed at which 100 days can go by is often overlooked by the public at large—after all, 100 is a big number. Surely that is a lot of time to




It has been 180 days—6 months, give or take—since I gutted my own life circumstances and uprooted from one enchanting state to another better known for BBQ chicken pizza. By some measures, the time often feels like far less. In other ways of reckoning, much has happened since then.

There are many threads left knotted or loose; I’m excellent at putting off the details until they come knocking (oh hai, car registration). But new things have taken root from professional to personal to athletic. It is these things, in their entirety rather than their specifics, that I sought. But I only knew to seek those things very recently, and once I did I had calm and steady support from those that matter to me.

Family reached out, friends let me know they were available, and friends-of-friends even just gave an occasional slow nod to say, “I hear you. This thing you’re doing is bold and probably going to be OK.”

Those individuals know who they are, but I cannot stress enough that when your personal poo hits the spinning blades, the ones who hold out an umbrella might be surprising. Long time confidants could be busy doing their own thing, while an aquaintence with a previously-unknown-to-you kindred story might lift their hand to give you a tug (or a high-five).

Even though it’s easy to fixate on the people you expected would help but did not, that way leads to wasted time in this one life. The ones temporarily unavailable may have no malice, just issues of their own you’ll only know about years down the road, if ever.

It is the “bonus” folks who showed unexpected flashes of solidarity – those are the ones to simply marvel at, thank, and appreciate. You now have new members in your tribe: the tribe of your life’s story that weaves your threads together with theirs and paints a grand picture of adventures amongst placid days.

Day 181. On on.

Run Your First 100K, Part 4 of Four: Ready to Race

100kmIn the last 18 years, I’ve done a good number of 50Ks, 50 milers, and 100 milers. Until this spring, I had never done a 100K. Now I’d like to help YOU do one yourself. Here’s my series, in four parts, on running a 100K, whether you are a seasoned ultra-veteran or just cracking into the beyond-50K distances.

Part Four: Ready To Race

In Part One of this training guide I upsold you on the idea of building a nice big base of mileage. In Part Two you learned to tackle the kinds of environments and terrain you will face in your event. And then, Part Three tried to give some guidance about health, along with caveats about what could go wrong in your body.

Now, in PART FOUR (4), we will tackle the actual event of you out there on the trails. Sometimes literally. Strategy, eating, pacing, all in a teeny-tiny nutshell of a package. This is going to be a whirlwind of info in a summarized form, so, in the words of my favorite Fizzler, let’s get into it.

Weeks Before Your Race: Sleep, Rest, Chill

The week or two leading into your race are pretty darn important when it comes to your success on the day of. You’ll be tapering off on both mileage and intensity, leading to some frustrating side effects: boredom, restlessness, fatigue, and crankiness. It’s Pre-ultraMarathon Syndrome, big time. For anyone in your life already frustrated with how much time you devote to your sport, they will get NO relief now with you moping around the house or whining about feeling fat or complaining that some muscle is feeling twinge-y. This might come as unfortunate or as a relief, but all of those things might happen and THEY ARE ALL NORMAL. I cannot tell you how often I feel like an injury is starting up in the middle of a taper, only to fade away by the time the race gun goes off.

Let’s say your taper takes you from 70 miles per week to 50 three weeks out, 40 two weeks out, and 20 the week before (not counting the race, of course, so you’ll actually be getting 70!). You will have more free time. USE IT TO SLEEP. Remember that sleep is your injury-prevention super supplement. Luxuriate in an extra hour or more each day. Next, eat well but don’t go crazy. Your appetite might be diminished, or it might not. Real food is key and should keep any perception of “fatness” to a minimum. Finally, chill the fuck out. Spend a little of that extra time reading a book, hanging out with family, or just going for a walk. Meditate if you do that. Mellow yo’self.

Race Week: Checklists and Gear

Gear is a pretty big topic in itself, and many many posts could be spent on gear alone. Here’s the gist for race week: don’t fall victim to the common yet very tempting practice of “panic gear acquisition”. This is the kind of purchasing that occurs in the final days before an event, when your brain is convinced that, YES, you DO need just one more pair of gloves, or a new headlamp, or a case of some new flavor of gel. You don’t need it, trust me. I have actually purchased new shoes and a set of crampons (yes, really) right before a mountain race and never used them.

Fine, go ahead and buy some gels if it will make you feel better. That’s OK. Just don’t buy new shoes and jackets and do-dads, thinking they are some kind of magical sauce for the race.

YOUR GEAR IS GOOD, and good is good enough.

Make a few checklists to keep your head in order: one for the “must take” on your trip, and one for “stuff in dropbags”. The “must take” list will have things that will comfort you during the trip. My lists look like this:

  • special pillow
  • earplugs/eyemask if helpful
  • favorite hot tea and coffee brewing supplies
  • slippers and/or really comfy lounging shoes
  • cozy, warm and schleppy clothes
  • larabars (snacks you prefer not to live without)

Then, do your laundry to make sure your favorite running clothes are ready. Get your drop bag(s) prepared with the things you will love and want throughout the course. Here’s an example of a drop bag checklist:

  • drop bag supplies: the bags themselves, duct tape, pins, ziploc bags, TP, sharpie marker
  • special foods you want: gels, powdered beverages, bars, treats – all non-perishable!
  • lights and batteries
  • clothes: hats, gloves, layers, warm stuff, rain stuff (use your discretion)
  • other gear: bottles, sunscreen, lube, breath mints? (don’t laugh)

Other than that, use “normal” drop bag strategy: put items earlier than you hope to need them (especially true with warm stuff and lights), give yourself treats, and always pack extra ziplocs with TP.

The Day Before

Try to stay on your mellow path. Eat lightly but well, hydrate as much as is normal/comfortable, and enjoy the day. It’s easy to burn a lot of energy running around socializing, buying last minute stuff (didn’t I warn you?), and getting a little stressed before the race. Try to just be aware of when you want to be asleep and work backwards from that. If you really truly want to be ZZZZZZ at 9pm, don’t go out for dinner at 7 with your drop bags “almost done”. Bad idea that will put you in bed at about 11 at the earliest.

Pack some chamomile tea, a good alarm clock, and ideally a buddy who will wake you up if you are beginning to oversleep. You probably won’t, because the night-before stress tends to wake us all up about 12 times throughout the night, including every 8 minutes for an hour before the alarm.

Race Day! Woot!

Ok, you’re up, you’re dressed, you’re fed/caffeinated, you’re at the start. Now what? How are you actually going to finish this thing without staggering in for the last handful of miles?

Note: I am here pontificating at you from the baseline assumption that you have run at least one 50 mile race. Let’s just get that out of the way. If you’ve not, this advice is still relevant but might not have the same mental traction.

First, take it a little bit easy at the beginning. This is always relative. Relative to the course, to your natural speed, to the weather, to whether or not you pooped successfully, to a lot of things. That said, remember that you are going to tack on a big chunk of time and distance to a standard 50-miler. If you have a great day, it might actually feel like you’re just tacking on a “mere” 12 miles to a 50 miler. If you have a spectacular blow-up it will feel like you are tacking on 50K to your 50 miler. Choose wisely.

The transition in distance and time (possibly from 10-12 hours to a total time of 13-16 hours) should be managed well with some foresight.

Tips To Make Your Day Awesome

Calories. Stay on top of your food intake. As a person who tends to undereat at nearly every running excursion, this is critical in a race if you are spending any time at all beyond a light jog. Why? Because a very easy jog or walk or hike will burn predominantly from your fat stores, making calorie intake unnecessary (and this is actually more true in women – it’s just how we’re built). BUT. Bring your speed up to a run for a while, get overheated in the sun while jogging, or do a strenuous uphill hike and you will be tapping into glycogen stores and those WILL run out.

Have a plan for how often you’ll take in your nourishment, whether through real food or gels or sports drink or a combination. Be familiar with how foods react in your body. For example, drinking a calorie loaded beverage to wash down your gel might slow down absorption of BOTH. Gels need water to be diluted enough to digest. Solid foods should be eaten as they appeal to you, and in deference to what’s just ahead. About to slog up a long climb? Feel free to chow down because you’ll have some time to digest. Middle of the day and you have a  hot hour of running ahead? Keep your stomach contents fairly simple and your electrolytes in balance. I do a combination of gels + electrolyte tabs + water OR a calorie/electrolyte drink in those situations.

Hopefully your feet survive this. Photo by Geoff Cordner.

Your Feet. This is simple. Keep your shoes free of rocks, address hot spots before they turn into blisters, wear socks that you LOVE, and consider putting alternate socks and shoes in one or more drop bags. Sometimes just having another pair of the exact same shoe that isn’t sweaty and dirty and grungy can be a nice swap at mile 40.

Your Skin. Protect from the sun as needed, and protect from chafing as you already know how. This is something that takes practice, unfortunately. I know folks who bathe in lube to go for a 5 mile run and I know some who have never used lube in their life.

Your Head. Here’s the nitty gritty, the whole enchilada, the gist of what’s going to happen out there. Remember that admonition to not buy lots of last minute gear, hoping for some kind of magical sauce.

Guess what?

Image courtesy of Rosally.

Image courtesy of Rosally.


Have fun out there, and tell me how your race went!

Run Your First 100K, Part Three of Four: Health

100kmIn the last 18 years, I’ve done a good number of 50Ks, 50 milers, and 100 milers. Until this spring, I had never done a 100K. Now I’d like to help YOU do one yourself. Here’s my series, in four parts, on running a 100K, whether you are a seasoned ultra-veteran or just cracking into the beyond-50K distances.

Part Three: Stay Healthy

In Part One of this training guide I upsold you on the idea of building a nice big base of mileage. In Part Two you learned to tackle the kinds of environments and terrain you will face in your event. But. There’s always a but, right? All of this new mileage and interesting workouts can leave you in a vulnerable position, and the last thing you want is a breakdown as soon as training gets good.

I’m going to separate out the two major things that can go wrong as “injury” and “breakdown”. They are very, very different and need some specific tactics to avoid each one in turn.

Injury: The Big Owies And How They Start

After a few weeks in a row of new training intensity an injury could come nipping at your heels (or thighs, or knees, et cetera). Why? Your muscles get strong super fast; your tendons and connective tissue, not so much.

You could be doing great things inside your calf muscle, bounding up hills in workouts, but the tendons behind your knee and down below—the achilles—are struggling to keep up with your calves new-found strength. It’s like the tortoise and the hare—that little rabbit is your muscles and they burst out of the gate, zipping along, while the rest of your tissues, from bones to ligaments and beyond, are plodding along at the pace they require, a bit slower than those muscles. Eventually the rabbit and the tortoise will meet at the same place, but not until the tortoise tissues catch up at their own safe pace. Until then, there’s risk of both becoming roadkill before the “race” is over.

You’ll feel it in some atypical soreness, first. Most runners ignore that. By ignoring soreness like a typical runner, you’re going to end up like other runners, too, who are typically fighting injury. Don’t do it.

[What’s atypical? That’s a bugger to answer, but hopefully you can tell when something just feels worked and when it feels WRONG. It takes a little experience to learn the difference, but it’s good to play it safe.]

Letting soreness turn to pain will leave you feeling like this poor doll under the car tire:


Roadkill. Don’t let it happen to your legs.

Now here’s where things are going to get grey, because I’M NOT A DOCTOR. I cannot and will not go into details of injuries, treatments, yadda yadda. Lots of people have good advice for that stuff, and I can send resources if you have a specific question about something I’ve battled before (runner’s knee, plantar fasciitis, achilles tendon issues….). Just ask.

Breakdown: It’s Like Injury But Without the Limping

Breakdown is the thing that happens way more often than runners like to admit, and more often than we even know. It’s invisible (mostly), and rather insidious. Sometimes it’s called overreaching. Sometimes it gets bigger and we call it overtraining. You might hear the words “adrenal burnout”. Much of it is related and it is very different from ‘regular’ injury. Instead of muscles and connective tissues getting all out of whack, in burnout it is the rest of the tissues in the body taking a beating, particularly organs that support all this stuff you’re doing. Your brain. Your pituitary gland. Your thyroid.

Your HEAD – yep, there’s even some psychology here. Everything is wrapped up all together and hard to tease apart. Because if you don’t feel like training, you are likely going to be a little pissy or depressed.

Many other people have written great stuff about burnout and recovery, like iRunFar and Geoff Roes and Pam Smith, but here are the basic symptoms to keep you on the lookout:

  • higher resting heart rate (+5-10 beats)
  • dreading regular runs, not just once in a while but a lot
  • slowly losing your base/easy pace (slipping from 9 minutes to 10 minutes, et cetera)
  • issues with food – not having much interest in food or eating too much randomly
  • weight loss
  • slow weight gain
  • getting sick more than usual (in one bout with burnout from life stress I got two whoppers in less than two months after years without sickness)

What To Do: Be Nice To That Sack of Chemicals You Call Your Body

Again, I’m not a doc, but I have tons of experience in whacking my body all around. What can I tell you even if I’m not certified? Lots.

Here are four things what can stave off a LOT of maladies from injury to breakdowns to burnout to overtraining, no matter how peripheral they sound to your actual running. They’ll fend off illness in lots of people who don’t work out, too. Bonus!


How much do you get? Get more. Got kids? Sorry about that. Still try to get more. Getting up early to train when you are sleeping 5-6 hour a night is going to catch up to you, likely when you can least afford it in your training cycle. I did the best training of my post collegiate life sleeping 9 hours per night. Currently getting 7? Get 8. Getting 6? Get 7. Then get 8. Sleep hygiene (google it) is really important, too. No glowing screens an hour before bed, or more. Wind down. Have tea. Figure something out that works for you.

#2 Sleep

The second rule of sleep club is, you definitely CAN talk about sleep club. Sleep has to be #1 and #2 because it is that important. I’ll write more about sleep, don’t worry. For now, just let that sink in over a cup of tea in a dark bedroom.

#3 Eat Real Food

Eat nutrient-laden food that can be identified as food. And that’s the easiest way to say it. Given the choice between a perfectly carb-protein balanced recovery shake and a banana? Eat the banana. Then have some nuts and some water. I can make a huge list of these kinds of ‘swaps’, like the famous book series. Here’s some more: eat fish, not fish oil. Eat the foods that vitamins come from: colorful veggies, eggs, and animals. Do that as often as possible and you’ll be building your strength and immunity inside-out, no “airborne” or “emergen-C” required. I used to not like canned fish, now I eat about a tin a day or more. Sardines in olive oil? One can costs the same as a fancy protein bar but the nutritional differences? HUGE. Need your carbs with your protein? Have some dates. (Larabars ain’t bad, all things considered.)

#4 Move Your Animal

Move around when you’re not working out. Get up from the chair a few times per hour – yes, per hour, not per day. There are 168 hours in a week. Just because we endurance types run around 15 hours each week does not excuse us from normal human motion the other 153 hours. Take time out for sleeping and there’s still about 100 hours that you are awake, NOT running. Further, running itself might mean we need even more mobility type stuff, just to work out the junk from partaking in such a single-motion activity for so long.

The two best resources on this kind of stuff on the planet, right now, in my opinion, are Kelly Starrett and Katy Bowman. Katy wins in my book because she addresses everything that we can do to become more functional and natural, while Kelly is interested in both mobility but also in sports mobility. Different focus, both of them are insanely useful.

That’s it for now…. ready for the next round, Part 4? The rubber hits the road in Part 4 with:

Race Day Planning

Run Your First 100K, Part Two of Four: Specificity

100kmIn the last 18 years, I’ve done a good number of 50Ks, 50 milers, and 100 milers. Until a few weeks ago, I had never done a 100K. Now I’d like to help YOU do one yourself. Here’s my series, in four parts, on running a 100K, whether you are a seasoned ultra-veteran or just cracking into the beyond-50K distances.

Part Two: Specificity

Let’s say you’ve absorbed the lessons of part one and your base is solid or is well on the way to getting there. Awesome. The other component of your running training is going to be tailoring some of those miles to fit the conditions you’ll experience during your race.

Now, this doesn’t mean you must run 100% of your training runs on terrain that is exactly like your race. Nor does it mean you must go train on the real race course. Nor does it mean you must accumulate just as much elevation gain per mile as the race course every single day.

What does it mean, then? It means that you should keep your head out of the sand regarding what you’ll find out on that course on race day.

Don't do this. Learn! (from Wikimedia)

Don’t do this. You can be prepared! (from Wikimedia)

If you can’t go see the course or train on it, here’s what you can do:

  • Look for photos, both on the race website as well as the googlz.
  • Talk to those that have done it – a little web searching will turn up race reports, especially if the race has been taking place for awhile. Facebook is excellent, too. The race might even have its own group for swapping tips and such.
  • Read the course description, check out the elevation profile—including the literal elevation.

Of these bits that you’ll learn about the course, ponder what will be new to you. Perhaps you live near sea level and the race is between 4000 and 6000 feet. Perhaps you train on a lot of gravel roads but the course is all single track. Perhaps you love the crisp fall air of the midwest but the race is in July . . . in Arizona.

Now that you know a few new bits of information, let’s take some action. In the above trio of scenarios (climbs, rocky singletrack, and summer in Arizona), there are several things that can be done. In the 4-6 months before the race, get in one or two runs per week—one short and one long—that specifically address those “new to you” elements. In the closer months before you start your taper, bring the specific runs up to 3 or so per week. OK, let’s do this.

Course Specific Training

  1. Start by throwing in some steep climbs into the mix. If the race has a 1000′ climb, go find the closest thing to it near where you live and power-hike that bugger until it feels less like absolute torture and more like just a grind. Hills like that are never going to feel easy—trust me—but they will vastly improve. You can also run DOWN the same route (see the following section for downhill tips).
  2. If the race has a legend for rooty rutted trail, find one, even if it’s short, like a couple of hundred yards short. Learn the little dance/tango of bad footing. All the better if it’s downhill to bring in some leg turnover.
  3. Hot race and you live where it’s cool? That’s gonna take more work. If it’s merely mild or warm near you, train with more clothes than you need, some of the time. If you really need a kick in the butt, go to hot yoga or a sauna. The Army has amassed a huge amount of knowledge about heat training (google for Army heat training), but the gist is you should spend about almost an hour around 100 degrees, several times per week for a few weeks before your event. You don’t have to workout while you’re baking. Just hang. Or do yoga. It worked wonders for me in the three weeks before Angeles Crest 100 in 2013.

Let’s say that race has some monster climbs and you’re doing your hills, great. What about downhills? If you see significant downhills on that course profile, you could fry your quads before the race is half over. There are two ways to beat up your quads in training in a controlled environment:

  1. Find a good long downhill you can run at the end of a long training week, and ideally on the day immediately AFTER your long run so that your legs are already on the verge of ouch.
  2. Squats. Oh yeah, squats. You don’t need weights for this – air squats are great, especially when done by the hundreds at a time.

Through all this, BE SMART and do the things that will avoid injury and burnout. Guess what part three is about? You got it – keeping that body moving.

Coming up in Part Three: Stay Healthy