Hey all I am super Excited to Welcome @Anastasia Bohanon to the ECRC crew. As you know how fantastic this crew is already, we all just got better with Anastasia joining us. WELCOME ANASTASIA! V

TOMORROW IS THE KICK OFF OF OUR HOT JULY 🇺🇸 "MERICA" 250-Mile Challenge: to RUN 8.06 Every Day 🇺🇸 AND for a majority of us..... HOT is an understatement! Any whoooo...... Happy Birthday “MERICA" Our goal is simple but demanding (EZPZ): All we have to run 8.06 miles every day for 31 days. Complete all 31 days and you’ll finish the month with approximately 250 miles. MASSIVE ACCOMPLISHMENT Challenge Parameters 1. Challenge Dates: July 1 – July 31 2. Daily Goal: Run 8.06 miles each day. 3. Monthly Goal: Reach a total of 250 miles by the end of July. 4. Eligible Activities: Running outdoors or on a treadmill. Walking miles do  count! 5. Tracking: Participants should log their miles daily using their preferred fitness app or tracker. Then Post on the ECRC Club Page. 6. Missed Days: If you miss a day, you may make up the mileage on another day as long as your total reaches 250 miles by July 31. 7. Rest & Recovery: Listen to your body. Proper hydration, nutrition, stretching, and recovery are strongly encouraged. 8. Honor System: This challenge is based on honesty and personal accountability. Log only the miles you actually complete. Challenge Motto “One day. One run. 8.06 miles. Repeat.” Why 8.06 Miles? - 8.06 miles × 31 days = 249.86 miles (rounded to 250 miles). - The challenge is designed to build consistency, endurance, and mental toughness throughout the month.

Thank you so much for all of you that responded to last week's Monday morning conversation. These are the type of conversations that truly build a closer community because we see just how much alike we are and how we can help support each other better every day. So we have an another good one.... TODAY. WHAT IS ONE UNCOMFORTABLE TRUTH ABOUT RUNNING THAT YOU'VE HAD TO LEARN THE HARD WAY? Maybe it's: - You can't out-train a bad diet. - Motivation is unreliable. - Easy runs are supposed to be easy. - Recovery is training. - Nobody cares about your pace as much as you do. - Consistency beats intensity - add yours here. Every one of us starts with certain beliefs about what it takes to improve. Then running humbles us and teaches us something different. What's that one lesson running taught you that you wish someone had told you sooner? Always remember that, Running has a funny way of charging tuition for lessons we could have gotten for free. The problem is most of us don't listen until we've paid for the class." V

One of the major reasons we started Eat Cake Run club was to have a place where we all can get better as runners and more importantly humans. To do that we get the chance to be vulnerable and have real conversations and thoughts… So for today REAL TALK Monday morning conversation… WHAT IS ONE LIE YOU TELL YOURSELF—AND ACTUALLY BELIEVE—ABOUT YOURSELF AS A RUNNER? Maybe it’s: “I’m always slow.” “I’m not a real runner because…” “I’ll never be able to run that far.” “Everyone else is better than me.” “I am told old” Ads yours here … Because The truth is, we all have one. Running isn’t just physical. The legs may carry us down the miles , but the mind determines how far we’re willing to go. The biggest battles in running usually happen between our ears, not beneath our feet. In fact, I’d argue that running is 95% mental. The body is often capable of far more than the mind gives it permission to do. And if you’re thinking, “I don’t tell myself any lies…” Congratulations. You just found your second one. So let’s be honest this morning: WHAT’S ONE LIE YOU’VE BEEN TELLING YOURSELF AS A RUNNER, AND WHAT TRUTH SHOULD REPLACE IT? Share yours below. You might be surprised how many people need to hear the same truth today.

Went for a nice sunset run with the boy, needed to get out and the wind and temp had dropped off. 1 mile for him and 3 for me