 I was in need of a more proficient way to carry hydration for an upcoming trail race, Superior Spring 25k, after learning my lesson running Zumbro in 2017. For Zumbro, a challenging 17-mile trail race, I had an 8oz handheld flask. While it was great to have hydration on me while going through the race, there were plenty of aid stations along the way and it made it difficult to take in nutrition with only 1 hand. I was able to skip a couple aid stations because I had water, but then I had to stop and fill my flask for a couple of the other ones, which ended up costing me time in the end. I read an interview from one of the winners and his mention of carrying water really resonated with me. Even the person I ran with for most of the race had a Camelbak and she would get pretty far ahead at each aid station and I’d have to hustle quite a bit to catch back up. I knew if I was going to run Zumbro again, or another similar race, that I’d need to get a hydration vest or belt of some kind to maximize my performance and time.
 It didn’t take long for me to find that next race, as I was one of the lucky ones who were chosen in the lottery for the Superior Spring Trail Races in Lutsen, MN on May 19th. The 25k (15.5 miles) is on the rugged Superior Hiking Trail and the course is an out-and-back with only one aid station at the turn around. There was no way I could get through this one without something better than my little flask, so I started my search. I talked to other runners, one of the benefits of group runs, and tried to get as many personal experiences, opinions, etc. on how they felt about the various options. I also read some reviews online and hit up the local experts at 605 Running Company. I ended up leaning back on my go-to brand for running hydration, Nathan®. Not only do they make great water bottles, running hydration, and other running accessories, having my name on the product makes everything personalized! I was leaning between a couple different options, (cheap vs. expensive) and emailed Greg about my choices to get his opinion. He said he was getting in the VaporKrar 4L, and so I figured I’d go all out with my choice and get it. I typically don’t run with water when training unless I’m brining my GoPro, which I carry in my little handheld 8oz flask pocket. I just don’t put in that may long runs where I need it these days. But, with 15.5 miles and 2300+ feet of elevation change, I knew I was going to need to put in some long runs and try and prepare the best I could for the race. When I first put it on without any water in it, I could barely tell I was wearing anything. I played around with the configuration of straps (two front buckle and two side sliding) until I got a good feel for it. It comes with two 12oz flasks which would be enough for me, as I don’t typically run longer than 15 miles. I do tend to drink a lot when available so I figured this would work out perfect. There are also a couple pockets on the outsides of the flasks, and two zipper pockets further up on the upper chest. There are a couple pockets on the sides, but I found those hard to use with the adjustment straps going over them. In the back, there is no bladder, but one can be purchased and the magnet attachment for the nozzle comes with it already. The large stash area in the rear is a great place to put a light rain/wind layer and there are is a lower stash pocket too, so you can spread out the weight a bit of anything else you may carry like gloves or a hat. I hit up my favorite trails in Sioux Falls out at Great Bear when running with the vest for the first time. It was a warm day so I filled up both flasks full and headed out on the trails. It took me a little while to get used to the vest as it was very different than running without anything, which is what I was used to. I had to adjust the straps a bit and quickly found that I couldn’t get the vest as tight as I wanted, because then I couldn’t breathe. My lower chest expands quite a bit as I inhale and so I adjusted everything so I could fulling inhale. This did create some bounce but nothing that was too bad. I found that the top buckle strap needed to be tightened further than it was able, for the vest to be tight on my chest, but allow myself to get a full inhale while not bouncing. I bought a medium and in hindsight, should have probably picked up a small (or at least tried one on). I actually remember reading someone stating the same issue in a review I read, so it seems I’m not the only one that would like the top strap to be able to get tighter. I’d recommend trying on the vest, with filled flasks, to make sure you can run comfortably with the vest with minimal bounce (also a suggestion I read online about hydration vests in general & something the good folks at 605 Running Company would allow you to do.) Through the Great Bear training run, a couple others, and the 25k race, the vest held up great and the two flasks are easy to drink from. I even carried my GoPro during the race in one of the pockets along with 2 gel packets and 2 Hot Shot bottles. I ended up drinking all my Skratch in both flasks, both gels, and one of my Hot Shots. I didn’t have to stop once to drink or grab anything and didn’t have any chafing. As the flasks get drank, I found that adjusting the side straps helped to keep the vest at an optimal fit. I probably won’t use the vest much for reasons stated earlier, but I know I have a go to hydration vest that will work great for any extended running, hiking, or biking that I’ll be doing.  Nathan Schwab is the President of the Sioux Falls Area Running Club and Race Director for the Trail Race Series. He also is a full time Personal Banker & Financial Representative at First Bank & Trust in Sioux Falls. When Nathan isn’t running or working he enjoys spending quality time with family.
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 Fair warning: This post is going to be about love. And community. And trail running, bike riding and family picnics. And about looking around and being overwhelmed by everything this city and its people and businesses have to offer. About two weeks ago, I got the cast off my right arm. I’ve written about how I broke my wrist and how, combined with a calf injury, I felt far away from all the things and people and events that I love. I missed running and biking and yoga – a lot.
So when I went back to the doctor, I held my breath. “She has to say I can take this off,” I told the nurse. “Well, we’ll see what she says. Sometimes you need to keep it on for another week or two.” That can’t happen, I thought as she walked me back to get yet another set of X-rays to make sure the bones hadn’t moved into places they didn’t belong. They hadn’t, and the doctor assured me it was fine to start using my arm again. “Are you sure it won’t break? It’s pretty sore,” I said. “Not unless you fall off your bike again,” she said, then proceeded to tell me a story about biking with her son, who lured her onto the many single-track paths along the bike path. “I kept thinking of you,” she laughed. She made it through unscathed, and she and her son discovered something new together they like to do – all thanks to FAST, the cycling group building single-track trails around the city like Leaders Park and a new plan for Tuthill Park. “OK,” I said, “but it hurts … like what if I lean on it, will that break it?” She reassured me, and I slowly started to realize it really had healed. A physical therapist next showed me some range of motion exercises to do every day and said the biggest thing to do is just use it – cut up fruit and squeeze the shampoo bottle and grate cheese. Whatever it is in normal daily activity, just do it. It was scary. All the soreness the past week I had been attributing to the bone, when it was really just tight muscles and tendons and general lack of use. So I began to do the things – Patrick and I went for a short bike ride, and I didn’t fall and was able to hold myself up. The only time I struggled was getting started, as you bear more weight in your wrists and get going. But they didn’t give out. The following Saturday, I met my friend Janna for a yoga class – and with a few modifications, like dolphin instead of downward dog, and doing planks on my elbows instead of my hands, I made it through. Somehow by the end of the class, my calf felt completely fine, too. I’d been going to physical therapy every week, doing calf raises several times a day and trying to stretch. My friend Kelly would drag me out to run/walk to test it out and see how it felt, but I still couldn’t make it very far. A few minutes, maybe 10, and then I couldn’t walk the rest of the day. “Janna, it all feels fine,” I said incredulously. “It’s so weird.” The next morning, Patrick and I ran slow loops at Sertoma, the forgiving dirt path the perfect re-entry. I hit another yoga class that week, rode my bike to work a few days, to restaurants for dinner, ran with Kelly one morning. The entire time, I felt more and more like myself. I apologized to my coworkers for the crankiness of the past month. “I just felt awful all the time,” I told them. And I did. I really missed being outside. I missed feeling strong and capable and confident. I missed being around other people who just like to do what I do. And then there was the embarrassment – good grief, I’m slow right now. I can’t even pretend I can run faster than I am, and it’s hard not to feel like an idiot. But I know that nobody really cares – they care about their own times and races and beyond that are just happy to see you. So on Thursday, I went to the weekly Sioux Falls Area Running Club trail run at Good Earth State Park. There were maybe 10 of us, including someone who had never been there before. We made all our small talk, asked about races, swatted the mosquitoes away, admired each other’s dogs and shirts. And then we set off. “What are you running tonight,” someone asked me. “If I can put together 30 minutes without any pain, I’ll be happy,” I said truthfully. I didn’t want to care about anything else, and I let the group go so I wouldn’t be tempted to run outside of my limits right now and just did my own thing. And it was amazing. Because I love that park, and because the club has been doing this weekly run since before all this stuff was built out there, before my Facebook feed was crammed full of everyone trail running. Because it’s beautiful and hilly and my favorite place to be. It all just keeps improving. I joined up with a bikepacking group out of Spoke-n-Sport this past weekend, and rode about 60 miles over two days, with camping in between, and the full out-loud anti-anxiety self-talk I needed to do to ride down gravel road hills. They weren’t even steep, but I was terrified of falling – don’t break your wrist, don’t break your wrist, I repeated in my head. And it made me think about all our fears, and how to face them. Maybe you’ve never gone on a group run, and you’re afraid you won’t know anybody or people won’t be friendly or you won’t be able to keep up. All of that has happened to me to varying degrees, but it’s also never as bad as I think it could be. An open smile goes a long way – as well as saying, hey, I’m new and a little freaked out. Most people want you to feel better, and they’ll try to do that. That happened to me with the group of riders. They let me do my thing, never acted impatient. I would pause at the top of every hill, let everyone go past me so I didn’t have to worry about cutting someone off by accident or riding into them or even looking over at them and somehow steering wrong. I slowly squeezed my brakes and tried to find the spot somewhere between feeling out of control and controlling so hard I start to fishtail down the hill – or lock it all up and flip, which has happened to me more than once. “Your bike wants to do this,” I told myself. “It loves gravel. It wants to stay upright.” It sounds silly – but it’s what I said in my head, along with “You’re OK, it’s OK, you’re OK,” right out loud. At one point I stopped and watched Patrick coast down the hill, and I almost got off and walked, and then I realized, do that now, and you’ll never get past this. Just keep getting past this. I felt myself think too hard, shaking as I rode, told myself, this is what panic feels like. It’s a real feeling, but the danger isn’t real. It’s not real. It’s OK. It’s weird to write that – but haven’t we all been there? Maybe at the start of a big race, or running a meeting at work, or getting ready to have a really hard conversation with someone. It’s not an unusual feeling, not for me, anyway. But every time I had a little success, I tried to recognize it: You steered into that sandy bit, felt the bike move a way you didn’t expect it, relaxed your shoulders and let it sort of autocorrect, and everything was fine. Confidence is built bit by bit by bit. And I had a community there to help me. I had a yoga class where nobody cared what I was doing, where I stayed in the first pose instead of taking the more advanced options because I wasn’t ready to test my balance and maybe catch myself on my wrist. I ran slowly, so slowly, and went ahead and put it on social media anyway, because we’ve all had to make a comeback and there’s no shame in it. I sang in my head – “I hope that I don’t sound too insane when I say there is darkness, all around us,” from “January Wedding” by The Avett Brothers (my new love – why haven’t I been listening to them for years?). Every time I caught up to Patrick on a hill, I sang Wilco in my head, “You’re going to have to be patient with me,” grateful he didn’t care how we rode, just as happy as I was to be part of the group and spend a weekend camping at Palisades. In the next few weeks, our community is full of events you can attend to meet people doing what you love. The Sioux Falls Area Running Club summer picnic is June 30 at Cherry Rock Park. We’ll have breakfast and a group run, starting at 7 a.m. Come for the run, stay for the food. Come for the food and skip the run. Bring your family, bring your dog, bring a friend. Tell us why you love to run or run-walk or whatever it is you do. Then that same day, Falls Area Bicyclists is holding the Sioux Falls Trail Challenge, a ride around the entire trail with passports for kids to get stamped and various stops along the way. Every week, FAST does trail maintenance. Go help pull out brush and make more trails. Come to Jeri’s yoga classes at 605 Running Co. every Wednesday night after the group run. Or show up on Saturday, and run the bike path. It’s kind of astonishing how much is going on right now – and it only works if we all go to it, and if we welcome every new face we see, and if we show these businesses and nonprofits and grassroots organizations that yes, we want you to keep doing this. Recreation matters. It matters in my city and it matters to my family. After singing about the darkness, the lyrics say: “I don’t feel weak, but I do need sometimes for her to protect me, and reconnect me, to the beauty that I’m missing.” Let this community reconnect you and redirect you. They’ve done it for me, over and over.  Jacqueline Palfy is a longtime runner, reader and writer, marathoner, mom and board member of the nonprofit Sioux Falls Area Running Club. Her contributions to the 605 Running Co. blog will appear every other Tuesday. You can follow her on Twitter @runnerJPK or reach her at [email protected]. Story ideas are encouraged.
 “Greg, you should do the Bellin Run with me!” If I heard this once, I heard it one thousand times while working with the legend Benson Langat at the shop. “It’s just a 10k, you trained for a marathon man. Just come run with me!”
 At the 605 Running Company we sponsor a traveling race team. Benson and Grant head this team up and because of Benson’s very impressive resume the race team often experiences events a little different than the rest of us. For the Bellin Run 10k the plan was to have several members of our team travel to Green Bay to participate in the event. These men and women are former collegiate athletes that are still interested in racing competitively. Elite’s, as they are known often get a pretty bad rap. Pace shaming is a real thing and it goes in both directions. Thankfully we’ve got a process in place that vets our elites and we are lucky to have some of the most humble and incredible athletes in the state running in our jersey. In truth we all love running and do it our own way. The story after a hard run or race is usually the same. We all share trials and tribulations. We all experience the up’s and down’s of running. Do you remember what it was like to be 20-25? Recent college graduates often face a lot of unique challenges. Where will I begin my actual career? What is dating? How do I cook a meal for one or two? The list goes on-and-on and we’ve all been there or are going through it. We ask our athletes to go through this and to maintain a pretty heavy training schedule. For our athletes committing to a race can be very difficult. You and I may see a men’s winning finish time for a local 5k between 17-19 minutes and be super impressed. For some of our elites that can be very humbling, they are used to running those races from 14-16 minutes. I started running seriously four years ago and have only know improvement, our elites have run hard and competitively their whole life, to lose time can ruin the love of running. To say it is complicated is an understatement. This is how I found myself at the Bellin Run sharing an elite experience. Due to circumstances we were not able to field the team we hoped for and like the song says, “Put me in coach, I’m ready to play.” Benson calls me a lot of names: assistant coach, teammate, and boss. The name I’m most proud of though is friend. When it became clear that Benson wanted some travel companions that could commit to driving with him for seven and half hours one way on a two day trip I only had one question. “Benson, if I sign-up for the race can I crash in your hotel room.” His response was classic Benson. “Is that a question? I just assumed you would stay with me. Sign-up already it will be fun.” So I’m in Green Bay, Wisconsin with race team members Dylan Slaba and Benson Langat. I woke up early to get breakfast at the hotel. I was the first one to arrive for breakfast (about 5:45am). It was a typical spread, assorted cereals, bagels, milk, juice and most importantly coffee. I sat alone casually enjoying my meal and debating if Chelsea would be happy or mad to get an early morning phone call from me. My guess was not thrilled and thankfully Dylan arrived to take the guess work out of it – we chatted for a few minutes and eventually I stepped away for a bathroom break. Upon my return I noticed that we were no longer alone in the lounge. Another gentleman was going through the food selecting his pre-race items. Me, being me, I greeted him as if he were a customer in the shop with a very enthusiastic. “Good morning!” The gentleman turned around (I actually saw who I was talking to at this point) and returned the greeting, a similar warm race day greeting. “Good morning!” It was at this point that my jaw dropped. I had just welcomed Meb Keflezighi to breakfast! Benson had been joking all night about hanging out with Meb at the hotel and just like that there he was grabbing some breakfast with Dylan and I. What a way to start out race day! We were staying about a mile away from the start line. With race time scheduled for 8am we were not rushed out the door like some other races that can be a logistical burden to get to the start. We ran to the park where the packet pick-up was, found where the actual race start line was and where the VIP warm area was. It was here that I parted ways with my elite companions and we chatted about where to meet up after the race. While I’m not an elite I did manage to find myself starting in corral number one of five. This put me right behind the elite field which was pretty cool. While going though warm-ups the three of us 605 guys found each other and managed to snap a few pre-race photos. Before long we were going through starting announcements and it was go time. As I mentioned I had never run a 10k prior to this race. Coach Jacqui had sent me a couple of post Fargo Marathon workouts and gave me a few tips leading up to the race. In general I was feeling pretty calm and was there to have fun. My plan was to run the first 5k a little conservative and to push it toward the end. I had glanced at the course I thought it set-up well for this. I knew there would be some downhill in the middle and thought that lined up pretty good. The race started and we were off. Because of my race placement I was surrounded by a lot of runners of similar pace. I got off to a nice start and for the first quarter of a mile I stuck to the plan. I remember feeling almost too comfortable so I made the decision to just step on the gas a little. Miles one and two were a little faster than I planned, but I felt great. Just after mile two we hit a nice big downhill. I figured you only live once so I went for it, pedal to the metal. I was flying and mile three was the third fastest mile I’ve ever recorded. Eventually, that downhill had to go back up as the course was a big loop. Miles four and five were still near where I wanted to be and I went into mile number six on pace to do some good things. I gave it my all and finished as strong as possible, coming in right at where coach thought I would be 45:11 – 7:15 pace. Post-race we were all smiles. The guys got a lot of photos with the other elites like Meb and Jared Ward in the VIP tent. We wandered throughout the park. Benson and I found ourselves chatting with a reporter from the local news and we eventually got around to running a cool down. The event was amazing. Being in Green Bay we made a visit to Lambeau Field and just like that we were back on the road. I would be remiss if I didn’t thank my co-workers Sarah and Tessa who covered my shift on Friday so that Benson and I could travel. Sarah’s entire family flexed their schedule so that we could get out of town early and make this trip. Tessa a race team member herself will be hitting Grandma’s Marathon this weekend and live tracking is highly encouraged, as that girl is going to kill it! Finally, I want to thank Benson for the opportunity to travel with him for this race. I had a great time and now can say I’ve raced a 10k!  Greg Koch is the General Manager/Co-Owner of the 605 Running Company. When he is not at the store he volunteers on the Sioux Falls Marathon Board and Co-Coaches his church softball co-ed team. Greg is an avid runner and enjoys being outdoors whenever possible. Follow Greg on Instagram @gregrun605
 We left a party early on a recent Friday night to beat the storm. When we got home, we decided to sit on the front porch, under a small awning, blankets on our laps, glasses of wine in hand, Reina del Cid playing as the sky lit up before us, over and over in streaks and flashes. Blog Sponsored by The Cookie Jar Eatery
“The Fall” was playing: I have no use for lots of money don't need no mansion in the hills just so the river ain't too muddy we can drink and get our fill just want you and me, sweet simplicity We sat there for so long my playlist of two albums and a few singles began to repeat itself, the rain was hitting our legs and the “Welcome spring” clapboard sign hanging on the side of the house had begun to bang against the siding and fall apart from the wind. “Take that thing down,” Patrick said. “It’s about to become a projectile.” We did, sat outside for a bit longer, fell asleep to Cat Power and woke up to Lydia Loveless. The perfect summer storm was the beginning of the perfect summer weekend. We did all the normal things – mowed the lawn, sprayed for mosquitos, swept garage stalls and patios and porches, made sangria and Korean barbecued tempeh wraps. Laid 13 bikes in the grass and rearranged enough to make room for them. I continued to complain about my broken wrist and strained calf. I watched my Facebook feed fill with friends running and winning in road races, trail races and triathlons from here to Wyoming. It was hard to watch, that mixture of joy and jealousy fighting inside me. I spent part of the weekend at a backyard birthday party for my son’s best friend, eating popcorn and gossiping about the neighborhood. Having and raising kids has as many upsides as downsides, and anyone who tells you differently is presenting only the part of themselves they share in Facebook posts. Parenthood isn’t glamorous or always joyful, and I would argue motherhood is even less so. My kids haven’t quite figured out what it is they’re passionate about – besides reading, with books piled up at the kitchen table, beside their beds, in the back of the car and thrown on the bathroom floor. I tell myself it’s OK – they’re 7 and 9, and there’s no need to rush them into some traveling sport or wildly expensive club. It’s fine that they love playing Barbies or riding their bikes or coloring with the neighbors. They’re kids, not college essays. Or maybe this is what I tell myself when I feel guilty they aren’t part of something bigger than just growing up. So when Patrick came home on Saturday and said he had something for Jack, I was interested. Turns out, he had borrowed his nephew’s old BMX bike for Jack to try. We’ve long thought he would flourish in the motocross or BMX or skateboard communities – full of kids doing their own thing with other sort of misfit kids, and I mean that in the most loving and honest way possible. There’s a place in this world for quirky kids, and Jack will find his. Maybe BMX is it. He’s loved riding his bike since I put him on a balance bike at age 3. I’ve run next to him while he rides, ridden next to him and watched him enter a few cyclocross races. He can ride and ride, and spends his weekends taking his bike apart and putting it back together. This is how you learn – you figure out pretty quickly that you better tighten the seat post or wait until the spray paint on your pedals dries (after you figure out you can spray paint just about anything). We headed out to the skate park on Sunday morning, strapped the kneepads and elbow pads on, and I briefly wondered why we didn’t have wrist guards as I sat myself on a bench to see what Jack would do when faced with a concrete park full of ramps and possibility. He did a few figure eights. He rolled halfway up a ramp, jumped off before he slid down, hauled the heavy BMX bike to the top. “Can I go down it?” he asked. “Go ahead,” we said. He hesitated, asked a few more questions, dipped down and made another figure eight. He figured out he can ride a little circuit – up this, crest that, roll down and sweep around to do it again. This is what it looks like when you learn what momentum is. Don’t let anyone tell you kids don’t love science – they do, and ask about it and try to understand it every day, they just don’t know that’s what physics is. We spent about an hour there, and a few times when Jack rode by me, he yelled, “Yeah, BMX!” We got home and shared a few photos, and friends who ride came out of the woodwork to offer to show Jack how to do tricks. It was a pretty awesome outpouring from the community. But this is how it is – in BMX, or trail running or ultra running or steeplechase or whatever it is that you love. When you find others who are interested, who need it, really need it like maybe you did when you were a kid or a grown-up or post-partum or getting divorced or feeling alone or whatever it is – you pull them in with you. Welcome, you say, we’re glad you’re here. That’s what I want for Jack, for all of us, that warm welcome to wherever you belong. “If I could find something he really loves, I’d spend all my money and time on it,” I told Patrick as the wind blew and a teenage girl tried to practice her derby moves on the halfpipe. We headed home, and the day unfolded like a typical June Sunday. I did laundry. Considered going to the grocery store, and then reconsidered. Decided I could figure it out for a few more days with what I have. “We were going to go have dinner,” Patrick said. “Let’s go run,” I replied. “I may not make it very far.” We did. I’ve been going to physical therapy for my calf, and it’s been going really well. An errant step at Newton Hills last week set me back further than I’d like to admit, and I keep watching my summer plans slip away as I try to just get better. I won’t lie – my tolerance for things going wrong is pretty low right now. I broke the yolks on my eggs this morning and almost dumped the pans and all right into the garbage and suggested a trip downtown for breakfast or else starvation for all, equally fine options to me at that point. Flipping eggs and hash browns with your non-dominant hand is maddening. For 20 minutes, I ran. Until I felt a hitch in my step and my calf tightening up. We walked a few minutes, and then ran the rest of the way home. I logged it around 3 miles in 30 minutes. Followed it with physical therapy exercise, foam rolling and general frustration. Then we climbed on a borrowed tandem and rode a mile to dinner, and then just tooled around the neighborhood before settling back in for the evening. Patrick looked at triathlons to register for. I looked at signing up for the Sioux Falls Area Running Club trail race series, thought about the BMX videos I could show Jack, wondered if Viv would like it, too. “Mom, did you do BMX,” Jack asked. “Buddy, I didn’t even know that was a thing girls could do,” I told him. A girlfriend of mine recently took a job with the ACLU and gave me a stack of pins, including one that says, “Women’s rights are civil rights,” and I couldn’t love it more. I think all the time of what Viv needs to know is available to her that I just never even knew. And at the same time not shame her if playing Barbies is what she loves (I did, too). As a parent, you pour yourself into what they love, but as a person, you have to pour it into what you love, too. Sometimes that’s the deck. The lights. Reina del Cid singing to us, Since these days of mine are numbered I like to spend them here with you find a tree to lie down under watch the sun sink out of view won't ever wanna go but if I hold you close against the coming night it seems to feel alright and oh I hope you know I will be falling for the rest of my life Falling for this life, whatever it is, with these kids, whoever they end up being, with this running, however it plays out, with your career and your friends and your entirety and all the years stretching ahead. There’s that line in a Samantha Hunt book about facing “all the things we think of as the night,” but here’s the thing: It’s not always as dark as the dark. Sometimes it’s just unknown. And that doesn’t have to be terrifying at all. Think of the possibility, the blank canvas covered in stars that can be whatever you want it to be. I don’t know what I want, or what the kids want, or if we’ll ever get it anyway. But we’ll keep falling, keep going, keep stepping out into the darkness, and back into the light.  Jacqueline Palfy is a longtime runner, reader and writer, marathoner, mom and board member of the nonprofit Sioux Falls Area Running Club. Her contributions to the 605 Running Co. blog will appear every other Tuesday. You can follow her on Twitter @runnerJPK or reach her at [email protected]. Story ideas are encouraged.
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