June 22, 2022

Run Mates’ Mistakes: 10 Top Comical Run Stories to Learn From

AD/ By Rachel Grunwell (Rotorua Marathon run ambassador, coach, 25 x marathoner, and a chick who loves to run (mostly to the freezer for ice-cream, or “run away” on run trips with girlfriends shhhhhhhh don’t tell anyone)

You can improve your run performance through consistency, speed-work, doing this sport over time, fuelling your body right and getting enough sleep… those kinds of things.

Heck throw in some beetroot powder, blackcurrant powder, hot/cold therapy, compression tights and yin yoga too for good measure if you are really into trying all you can to boost your run performance.

We can also boost our run performance through learning from our run mates’ mistakes. Seriously. Ask your run friends for some anecdotes of their past run failures and it will give you a good list of things not to repeat. Learn form their mistakes! Also, you’ll get a good belly laugh out of the (often cringe-worthy) stories.

I asked some run-inspired girlfriends to weigh in on this topic. So, some of the tips below are from me, while others are from some of my epic run girlfriends. Share some of your own run mistakes in the comments below too to help fellow runners out! Come on, don’t keep your run mistakes to yourself; Share them for others to laugh at – I mean, er learn from…. 🙂

  1. Pin your run number to your t-shirt well ahead of the race – don’t leave it to the second the start gun goes and end up fumbling around for a few minutes trying to sort that basic stuff out! Those few minutes you spent fumbling might be the few precious minutes that your mate beat you in the race by – and it will be your own stupid fault.
  2. Break in any new run gear – and especially shoes – weeks ahead of race day. Otherwise you’ll likely end up swearing over the chaffing. And chaffing can happen everywhere: ankles, feet, toes, under arms, and yes even your ass. And it HURTS! God it hurts. Did I mention how much it HURTS!!!
  3. While we are on the chaffing topic. Use vaseline to stop chaffing on longer runs. Otherwise you WILL whimper when your raw rubbed skin hits the next shower or bath you have – and every shower following for potentially a week later….
  4. Study the course map. It’s hard to get lost, but you should know your turn points in a course. There is nothing worse than running longer than you have to for that medal.
  5. Have a pre-race plan to meet up with a mate if you plan to run together. Otherwise good luck in finding your mate amongst thousands of others! If you are like me… I finally found my run mate in a Rotorua Marathon event just a few kilometres from the finish line one year!! It made for a lonely ¾ of the race. So I learnt my lesson hard! However the “up side” was that at least my mate helped drag me to the finish-line at the end when I needed him most! This mate may, or may not, be the Chief Executive of Rotorua Community Hospice… yea Jonathon still laughs at me over that failed run plan (amongst others)…
  6. Allow plenty of time before the race to account for the loo queue for that last minute wee. You don’t want to be “that person” in the loo queue when the race gun goes. Or worse, have a full bladder while you wince your way through the first few miles and then, finally, spot a loo that has a queue a mile long with others who have made the same run mistake.
  7. Test new energy gels BEFORE race day. Otherwise pooping could be a problem.
  8. Don’t go out running too fast too soon – or you will finish the race crying and crawling. Pace yourself. Plan to run the last kilometres strong and you’ll finish with a smile.
  9. Slow down for race pictures and smile when you see a race camera out on the course (and pretend for a moment you are enjoying the event even if you aren’t!) People who look good in their race pictures have mastered this trick. The rest of us look like we are hunched over crazies with maddened looks glued to our faces. ie NOT pretty (or handsome).
  10. Don’t wear light coloured shorts or tights. They show up mud, (awkward sweat), awkward non-sweat, mud, and if it rains… it looks like awkward non-sweat…
  • This post is kindly sponsored by the Rotorua Marathon event. I’m a proud run ambassador for NZ’s most iconic – and one of the longest running – run events in this country. Enter a distance and be part of this epic event – there’s a 5km, 10km, 21km, or 42km distance to choose from Enter HERE

March 16, 2022

Raw Macadamia Nut Slice + Choc Drizzle

By Rachel Grunwell – wellness expert, magazine writer, author of the book Balance: Food, health + Happiness

AD/The hero ingredient in this mouth-watering slice is macadamia nuts. This nut is full of good stuff like monounsaturated fats (great for your skin) and protein (which is essential for cell growth). I love the nuts on their own as a mid afternoon snack. Or try this  raw food slice, which is mouth-watering yum. I store it in the freezer and bring out a slice when I crave a sweet treat. The slice is really rich and so one piece is usually enough.
Here’s the recipe. Try it and let me know what you think 🙂

Food Macadamia Nut Slice with Chocolate Drizzle

Step 1: Put baking paper into a baking tin (that is safe to go into the freezer).

250g macadamia nuts

¼ cup maple syrup

¼ cup liquid coconut oil

½ teaspoon vanilla bean paste

Step 2: Place the above ingredients into a blender & mix thoroughly. Then place this mixture into the lined tin and put it into the freezer while you make the next layer.

3 tablespoons liquid coconut oil

4 tablespoons maple syrup

½ cup coconut milk

½ cup coconut flour

½ teaspoon vanilla paste

Step 3: Place the above ingredients into a bowl and stir and then pour onto the macadamia nut mix that had been in the freezer.

Dark chocolate of your choice

Step 4: Create a Bain-marie – a type of heated bath to melt the chocolate. I do this by putting a large pan on the stove and putting a cup of water in it to boil. I place a glass bowl in the pan and then put the chocolate in this to melt safely. A bain-marie is a great way to melt chocolate so you avoid burning it! Place the chocolate in this and melt it.

Step 5: Take the slice out of the freezer and cut it into slices.

Step 6: Use a spoon to drizzle the melted chocolate on top of the frozen slice.

Step 7: Eat a piece of the slice and enjoy! 

This recipe was originally created for Bin Inn -(a grocery store that sells whole foods, organics and speciality foods). They are a great place for buying bulk nuts from. #sponsoredpost

January 26, 2022

10 Tips to Fuel Your Run Game

By Rachel Grunwell – Rotorua Marathon Ambassador, Coach, 25 X Marathoner, and Author of the book Balance: Food, Health + Happiness

Sign up for the Rotorua Marathon event on May 7 by clicking HERE

Running more miles is not the only way to uplift your run performance. Lifestyle factors can play a big part. Here are 10 tips to fuel your run performance. Choose one idea and incorporate it and see how you feel!

  1. Consider cutting back on your alcohol intake while training for an event. Alcohol can impact on your performance, energy levels and even impact sleep quality (which helps you to perform at your best). I’m personally all about “balance”. I have some drinks socially and savour them. But I know how drinking the night before a run can feel (it’s not pretty!) and so I’m keen to avoid that  personally! Alcohol impacts everyone differently. So ask yourself if you could pull back on this to help you power forward with your run game too.
  2. Adopt a sleep routine. Like babies, we can really benefit from sleeping enough hours daily (7.5 hours roughly for adults and even more sleep is required for kids and elite athletes). Sleep is when you repair, rest, and essentially get stronger. My sleep routine is a bath to help me wind down before bed-time and I always turn the lights out by 10pm so I can aim to sleep like a baby (and train like a beast at 6am)!
  3. Eat beetroot or drink it in a juice. The raw veg isn’t king either – the freeze-dried powder in packets is just as good (and sometimes actually better)! Beetroot has nitrates which gets converted to nitric oxide in your body. This relaxes blood vessels and can lead to lowering your blood pressure. You can grate it in salads or chop it up and put it in a blender to make a juice. Here’s a recipe I show you how to make on a vid. Click HERE.
  4. Master your mindset. What the mind believes, the mind can achieve. Look, everyone is in “the hurt locker” during any event – even the elite athletes (who are obviously running faster than most of us, of course)! What drives your stride to keep powering on… is down to your mindset. Stay strong, confident, stick in there and just keep going. You can do this.
  5. Eat more greens. Eat all colours of the rainbow in fact. These contain micronutrients and help to fill you up, keep you healthy and are a key to good weight management.
  6. Lose a few kilograms if you are overweight. If you are lighter then you can run stronger and faster!
  7. Eat enough protein so you can maintain the muscle you build when you run (which is metabolism-boosting). The World Health Organisation (WHO) recommendations are 1.4-5g per kg of body weight. But I personally have 1.6-2.2g per kilo of body weight (as recommended to me by a professor and dietitian in NZ).
  8. Get a coach to help you train to your highest potential (and help you avoid getting injured). Having a coach gets you to your goals smarter and faster.
  9. Use meditation and yoga to calm your nervous system so you can perform at your best. Yoga helps bring length back to tight run muscles. Meditation is research-backed to help you chill out and feel more relaxed and recharged.
  10. Sign up for an event to keep you motivated towards your run goal. This scares you into action and gives you a deadline to aim for to keep accountable! Also, follow other runners on instagram. ie I follow the things like #rotoruamarathon #nzrunners etc on instagram, I’m on strava and I love finding other fellow runners to get Inspo and feel connected to this epic cool community. Find more of your tribe too. It helps keep you excited about running!

October 26, 2021

One Minute Meditation

Find a cosy spot, sit or lay down, close your eyes… & let me guide you through this one minute meditation, which can help to calm your nervous system. – Rachel x Click HERE

August 30, 2021

16 Reasons Why Runners Need Yoga

Yoga is a tool that can help you to be a better athlete. Call it stretching if you don’t like the term “yoga”. Whatever. This discipline will help you to become a better runner and here are 10 reasons why…

  1. It can increase your range of mobility ie it helps you to move well.
  2. You learn to feel where tightness is coming from in your body and where imbalances and weaknesses are- so you can then work on these. It’s about getting your body in balance.
  3. It can bring length back to tight muscles. This is a key to injury prevention.
  4. You’ll discover your core.
  5. You’ll refine your posture – to avoid that slumped over runner’s look after many hard miles. Who has seen their finish line photo and thought they would look amazing, but discover an 100-year-old slumped over Yoda?
  6. Yoga is good for focus. Train the mind better to power you strong in the final miles of a race.
  7. Yogis are strong – in body (and also mind).
  8. It improves balance and stability – this is particularly important when trail running when a twisted ankle is more possible and can ruin your race.
  9. Proprioception – knowing where your limbs are in space. Think about rock hopping in an off-road race, or lifting your feet up around tree roots… one slight misplaced step and, again, your race can be all over.
  10. Your learn breathe work. This can increase your increase of oxygen to muscles and ultimately improve your endurance. Boom!
  11. Yoga helps you to engage muscles. For instance some people don’t use their lazy glutes to run and can just rely on the rest of the body to power them along.
  12. Yogis are strong. They look cute, but they’re kick-ass strong!
  13. Yoga embraces an arm of meditation. Calming your mind and keeping it focused and unwavering in a race is the key to doing better than great in a race.
  14. Yoga helps you sleep well, feel well, live well…
  15. Yoga will help you to iron out niggles so you spend less at the physio. Although some people might have a super cute physio and might not mind spending the money lol.
  16. You can learn mantras. When you are in the final miles of a race it’s your mind, not your legs, that drives you.

Rachel is a wellness expert, qualified yoga + meditation teacher, qualified PT and passionate runner (she has run 25 marathons and can’t remember how many half marathons and 10km events). She’s the author of the book Balance: Food, Health + Happiness, which features 30 global experts on how to live healthier and happier. Order a copy HERE.

August 16, 2021

Lemon Cheesecake in a Jar – made using an Instant Pot!

By Rachel Grunwell

(AD) The lemon layer in this dessert is so zingy and yum and it’s made quickly and easily in an Instant Pot – using the pressure cooking function. Meanwhile, I use the Instant Pot’s dehydrate function to make the lemon garnish too.

Ingredients:

Bottom Layer:

½ cup raw almonds

½ cup coconut

5 dates

1 teaspoon vanilla essence

Middle Layer:

1 cup lemon juice fresh

3 eggs (separate egg whites from egg yolkes)

1 cup sugar

1 tsp lemon zest

4 tbsp butter (at room temp)

Top layers

½ cup plain unsweetened yoghurt

Whipped cream

Optional garnish – slices of fresh lemon. Mint leaves.

Method: Place all the bottom layer ingredients into a blender (I use a Vitamix) and blend. Place this evenly in the bottom of two jars.

Then to make the Middle layer…

  1. Whisk egg whites until fluffy. Set aside.
  2. Place egg yolks, sugar, butter, lemon zest and juice in another bowl and mix until smooth.
  3. Add the egg whites and fold into the mixture.
  4. Place this into a heat protected glass bowl, cover with foil.
  5. Place a trivet in the Instant Pot and add 1 ½ cups of water.
  6. Put the glass container on the trivet and close the lid until it locks shut.
  7. Cook for 7 minutes on high pressure.
  8. When finished, wait for a natural pressure release.
  9. Take it out and let it cool.
  10. Next add this middle layer mixture to the jars as high up in the jar as you like this intensely lemony zingy layer.

For the next layer, add 1 cup of the middle layer and a cup of yoghurt together and mix. Once blended, add this layer to the jar next.

For the top, whip some cream and spoon it on top.
Garnish

Slice lemon and put it in the Instant Pot. Dehydrate it for 8 hours. Pick fresh mint from the garden if you have it and this adds that wow factor if you want it. Alternatively, dehydrate some raspberries – the mix of lemon and raspberries is AMAZING. Good luck in not eating all the raspberries. They taste incredible and rich in flavour when dehydrated. They’re such an amazing snack all on their own.

This recipe was kindly sponsored by Instant Pot. Buy one now on Kitchen Nook – and if you sign up to their mailing list you can get 15% off your first purchase!

#sponsoredpost #instantpot #nzrecipe

Rachel Grunwell is a recipe creator, wellness coach, yoga + meditation teacher and author of the book Balance: Food, health _+ Happiness.

December 10, 2020

5 Tips to Avoid a Hangover

AD This blog was created for those training for the Rotorua Marathon event on May 8, 2021

By Rachel Grunwell 

It’s the festive season and I too love to savour some wine and soak up social gatherings and the fun. 

I thought I’d share some tips and advice  around alcohol for those of you who love “the sweat life” too. Alcohol can impact on your performance if not drunk in moderation. So it might be helpful to know some of this stuff for when you are next contemplating how much to drink at a party or social gathering.

Firstly, a standard drink is 100ml wine (12% alcohol – and not that much liquid in a glass!) or a 330ml beer (5% alcohol).

According to the National guidelines, the consumption of any more than two standard drinks for women and four for men in one sitting is associated with increased risk of health problems (obviously if this is sustained over a period of time).

According to the Nutrition for Life book by Catherine Saxelby, hangovers are caused by dehydration and things like the substances in alcohol like congeners, such as tannins, volatile acids, methanol and histamines.

Dark-coloured drinks like red wine, brandy, and sherry can cause the worst hangovers – especially the cheaper brands, she says. Mixing drinks can also spell bad news for a sore head (and leave you witch-like the next day – likely! Or is that just me? ha ha ha ha ha).

Here are 5 tips to help avoid a hangover:

  1. Stop at one drink. That’s smart! Or have none, if you have a very long run planned the next day. I totally recommend this. I’ve drunk ONCE the night before a long run and I will never do this again. I felt nauseous!! However, some people can get away with this WAY better than me.
  2. Don’t mix a whole lot of different drinks. This is REALLY bad news for a hangover.
  3. Drink non-alcoholic drinks in-between an alcoholic one to slow down how much you drink ie water, fruit juice etc

2.   Have lots of water to combat the dehydration.

3.   Have something like milk, or cheese, before you drink – as this lines your stomach. So our mothers telling us to “line the stomach with food” wasn’t just them being bossy.

4.   Foods like toast, fruit, flat lemonade, weak black tea with sugar, boiled rice, and eggs, can be kinder on the stomach when you have drunk a lot.

5.   Sleep it off. You should feel better after 24 hours.

ps an extra tip from Catherine Saxelby is not to bother with those effervescent tablets. She reckons they are just expensive urine!

Meanwhile, when I coach clients on how to move, eat and live healthier and happier, I advise clients too that alcohol has a lot of calories (7 calories per gram). A lot of my clients are chasing weight-loss goals. So there’s that to consider too.

ps remember all things in life in “balance” can be okay. Just make informed choices about how you fuel your body and have moderation in mind.

Set your next run goal by entering the Rotorua Marathon event held on May 8, 2012. There’s a fun run, 10km, half marathon and marathon distance to contemplate. Enter HERE

Rachel is a wellness coach, keen runner (25 marathons at the last count) and Rotorua Marathon ambassador.

Rachel is also the author of the book Balance: Food, Health + Happiness.

Follow her via  Instagram @RachelGrunwell or click here for her business Facebook

October 12, 2020

6 Top Sleep Tips

(AD) sponsored content.

Declaration: Rachel was gifted the weighted blanket and Fitbit

Sleeping well is crucial. It helps you to perform at your best, have sharper concentration, make better decisions and you remember more when you have had enough sleep…

How much sleep you need comes down to the individual. But around 7.5- 8-hours nightly is great for adults. If you are training hard, then you could do with as much as 10 hours sleep to aid your recovery. While, kids needs around this much too.

Here are 6 sleep tips or suggestions to try

  1. I’ve trialled a #gifted 7kg weights Groundd blanket (that’s it pictured in my bedroom below). They come in 9kg size too. It’s weighted with hypoallergenic natural glass in pockets evenly distributed throughout the blanket. It’s really comforting to sleep under, and kind of like being hugged or cocooned. I was worried it might be too hot, but it isn’t. The bamboo silky cover feels divine to sleep under. The peeps behind this brand say the blanket is reassuring for kids who might feel anxious. According to their website, sleeping with them is like deep touch therapy – which is pressure equally across your body such as a hug, swaddle or blanket. Receptors in your skin help you feel safe apparently. Since using this blanket I’ve stopped waking through the night as often – and I like the feel of it. So I’ll keep on using it!

2. The new Fitbit sense watch is great for tracking your night’s sleep. You get a sleep score in the morning and can see how deep you’ve slept, or not! It’s a wake up call (chuckle) for getting to bed early enough so you know you have had enough zzzzzzzzz

3. My book Balance is full of amazing tips on how to sleep better too. The book boasts 30 global experts sharing science backed wisdom on how to live healthier and happier (plus 30 nourishing recipes).

4. Have a shot of tart cherry juice before bed.. It helps you wind down – so says Adam Storey, a strength and conditioning coach for Team NZ. He used to recommend this to The Blues players when he worked with the team (great insider secret spilled there!). Adam shares lots of other science-backed strategies in my book Balance too which are epic including the perfect temperature for sleeping to other hints to help you sleep incredibly well.

5. Don’t drink too much coffee – and remember too not to drink it too late in the day. It stays in your system a long time and can disrupt your sleep.

6. An hour out from bed, turn off your phone. The blue light can impact melatonin levels and keep you awake.

#sponsored post

Rachel was gifted the weighted blanket and Fitbit. Rachel has collaborated with Fitbit many times over the years (and has worn a Fitbit for many years also).

  • Rachel is a wellness coach, yoga + mindfulness teacher and author of the book Balance: Food, Health + Happiness.
  • Follow Rachel on Instagram

August 30, 2020

7 Exercises for Back Pain

Book review by Rachel Grunwell

Book title: McKenzie Method:  Treat Your Own Back – by Robin McKenzie

This post is sponsored by The McKenzie Method company #AD

If you have ever experienced back pain, you’d be interested in this helpful easy-to-read book…

This can empower you on how to avoid or manage self-care for your back.

This book is penned by the late Kiwi physiotherapist Robin McKenzie, who is renowned for developing the McKenzie method to help people self-manage low back pain.

An acronym for the McKenzie method is mechanical diagnosis and therapy (MDT). McKenzie passed away in 2013. But his work lives on. Medical professionals have used his method worldwide for decades and continue to do so.

This 120-page book distils myths about acute back pain, lists common causes, and then details exercises and remedies on how to manage symptoms. 

The book is short and easy to read (ie not too much medical or technical jargon). I like that anyone can pick this book up and read it with ease. The exercises are also easily explained and not too difficult to do. Many of them are yoga poses I teach as a yoga teacher, but they go by different names in the book.

The book shows you strategies on how to put your back “in” too if you have put it “out”. It also advises around how to try and avoid a recurrence.

McKenzie writes in the book that back pain affects nearly everyone at some stage and is a common ailment. 

He writes: “It is often described as fibrositis, slipped disc, lumbago, arthritis in the back or rheumatism and, when it causes pain extending into the leg, sciatica.”

Some common causes of lower back pain include sitting for a long time in a poor, flexed rounded position. You know, that slumped in a chair kind of position. Or prolonged forward bending (take note: gardeners, or anyone using a poor lifting technique when picking something up!)

McKenzie writes that when pains of postural origin are first felt they can be easily eliminated merely by correcting your posture.

If uncorrected, the habitual poor posture can cause changes to the structure and shape of the joints. Excessive wear can occur, loss of elasticity resulting in premature aging of the joints etc.

A key point of the book is teaching readers the importance around how to keep natural posture ie when you stand, there’s a natural inward curve in the small of the lower back just above the pelvis (called lumbar lordosis). The lordosis is lost whenever the low back is rounded ie sitting hunched over and bending forwards. It becomes an issue if the lordosis is lost for long periods.

McKenzie explains in the book that unless you do exercises to restore normal flexibility, your healed tissue can produce back pain or stiffness – possibly for years. The pain can then escalate if scar tissue forms and restricts movement and you feel pain whenever you stretch…

I found it interesting in the book that lots of people blame sports or vigorous activities for back pain. However, McKenzie writes that in fact often it is after the activity when people sit, slouch or collapse for long periods in a chair. So, it’s not the sport, but often the posture we do post activities.

Resting or sleeping in some positions can also fuel back discomfort. Even surface (a bad mattress) can be a problem.

The book helps guides readers through stretches to help remedy their discomfort – and what to do if pain persists.

There are stretches and varied advice in the book to combat different issues and there are many areas you can feel the source of the back pain. He shares tips on what to do to handle niggles, all the way up to acute back pain. There’s advice on when to apply certain exercises also in an emergency scenario if you get a sudden onset of acute pain…

Note. If pain persists, please seek the advice of a qualified McKenzie physio to get expert advice.

7 Exercises For Back Pain:

Exercise 1. Lying face down.
Exercise 2. Lying face down in extension.
Exercise 3. Extension in lying.
Exercise 4. Extension in standing.
Exercise 5. Flexion in lying.
Exercise 6. Flexion in sitting.
Exercise 7. Flexion in standing.
To find out more about the McKenzie method click HERE

Blog penned by Rachel Grunwell: Qualified coach, yoga + meditation teacher, wellness speaker and author of the book Balance: Food, Health + Happiness. Follow Rachel on Instagram or her business Facebook page

August 7, 2020

3 Inspiring Women Fundraising for the Rotorua Marathon event

By Rachel Grunwell

Tell me what breaks your heart and I’ll point you toward your purpose.

So writes activist and author Glennon Doyle in her book, Untamed.

When I read this line in Doyle’s book, it put into words the deep pain that has powered me into helping several charities over the years. Some things just break your heart and stir action. And you never regret action; You only regret inaction.

Whenever I talk to people fundraising for the Rotorua Marathon event (on Sept 26), I feel their passion. I also sense the pain that has caused their deep heart-connection to act.

These are just three inspiring (super) women fundraising for different charities via this iconic Bay of Plenty event. They are making their miles count. Please support them with a donation. Because small actions can snowball and help to heal this world…

Melanie Steen is fundraising for the Cambodian Charitable Trust, set up by Tauranga mum and lawyer Denise Arnold. This trust helps kids access education in Cambodia.

Kids at Ang Chhum Primary. This is one of the 23 schools supported by The Cambodia Charitable Trust.

Melanie says it is an honour to run this event and fundraise for this charity. She discovered the trust’s amazing work when reading about motivational people in my book, Balance (yes, I got pretty emotional over this!)

This is her “why”:

“The Trust was set up by a mother who wanted to make a difference, she saw a need to help these children have what we take for granted as a normal life something most of us give our children without really considering it a luxury”.

Denise says funds raised by Melanie will support the school communities at a time when there is no work and many are going hungry. 

“All funds will go to provide 50kg bags of rice to families struggling to feed themselves. There is no welfare system in Cambodia and with garment factories and construction sites closing and no tourism, there are many families facing a total loss of income. It is a huge problem, and so far the trust has provided 767 bags of rice. Each bag of rice costs about $60NZ and lasts the average family about a month”.

Steen has so far raised $329. To support this amazing cause click here:

https://givealittle.co.nz/fundraiser/help-me-to-help-others-2

Melanie
Steen

Kylie Allpress is among a team fundraising for the Rotorua Hospice. She is running in memory of her dad who died of leukaemia. She backs the hospice for giving “unconditional love and support to all our families in Rotorua”.

She says on her fundraising page that her dad longed to one day run this event but he never did. She is a marathoner already and aiming for a PB of 3hr45mins.

On her givealittle page she says: “All I ask is please donate the price of a latte $5 for Rotorua Hospice, my chosen charity which gives unconditional love and support to all our families in the Rotorua community. I am forever grateful! This runs for you dad X”.

Kylie has so far fundraised $488. Please help her with a donation here:

https://rotoruamarathon2020.everydayhero.com/nz/kylie-2

Rotorua-based baker Tracey Dender is fundraising for the No Duff Charitable Trust, which helps current and former Defence personnel (and their families). Tracey is an ex war vet. She’s running the marathon in a weighted vest!

Dender (pictured below) has fundraised $2539 so far. To donate towards this worthy cause click here:

https://givealittle.co.nz/fundraiser/marathon-for-mates-2020

Meanwhile, read Dender’s full story on her marathon mission in another blog I wrote just on her. Click HERE

Join these amazing women and enter the Rotorua Marathon event (either the fun run, 10km, half-marathon of full-marathon distance.). Click HERE

This post is sponsored by the Rotorua Marathon #sponsored #ad

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