Mambu Baddu
"The best is yet to come"

Announcements

Saturday Supported Long Run

Posted by Katrina Collins-Wade on March 16, 2017 in Announcements | Comments

LONG RUN INFORMATION

Join in on our next supported long run Saturday March 11th, 2017.

We will be running a looped course of 11 miles (add-on and take-off options are available for different mileage)

We will not publishing the location of the long run as we are experiencing "bandit runners" depleting our water coolers. You can collect the directions sheet when you check in at base.

 All runners are welcome to join us at the $5 drop in rate. EVERY RUNNER MUST WEAR A WRISTBAND - CHECK IN AT TABLE BEFORE THE RUN.

Registration for fall programs and marathon programs is now available on our website programs page.

We have hired a police officer to monitor the Feagan Car Park while you are out running - a $2 payment towards the cost of this security is required please - collection at base.  PEOPLE PARKING IN THE LOT MUST HAVE A KENYAN WAY CAR STICKER ON THEIR BACK WINDOW - towing will be enforced by the building owners otherwise.  YOU CAN COLLECT A CAR STICKER FROM THE TABLE AT BASE.

ALL LONG RUN PARTICIPANTS ARE INVITED TO JOIN US FOR STRETCHING SESSIONS AFTER THEIR RUN AT 7.30am, 7.45am & 8.00am.

The Docs from Sport & Spine Therapy will be out to show us some great after-run stretches - bring a towel!

If you would like to try the Metasalt Tablets we will be selling sample packets at base for $2.00 each.

Take a look at the Fuel Page for more information on these great products https://www.kenyanway.com/product-categories/nutrition


Check in at base by 5.45am - Base located corner Memorial Drive and Jackson Hill (next to baseball field)
Pace groups leave base at 6a.m sharp.

We accept drop in runners to all workouts and long runs - please see programs page for times and locations  for weekday workouts.


Maps for Base, Workout Locations & Parking Information

Posted by Katrina Wade on January 26, 2017 in Announcements | Comments

Map to our BASE for Monday  Wednesday and Saturday workout/long run location
Spring Training, Beat the Heat Fall Programs and Saturday Long Runs
maps.google.com/maps


PARKING

The parking lot situated at 100 Waugh Drive (corner of Feagan Street, closest to Memorial Drive) is now only for parking on Saturdays.

Kenyan Way runners have permission and are insured to park in the far corner (closest to Memorial Drive) DO NOT PARK IN THE MAIN LOT please take note of any signs or cones marking our area.

ALL VEHICLES MUST DISPLAY A KENYAN WAY CAR STICKER IN THE BACK WINDOW TO AVOID TOWING!!

Stickers are available at the check-in table at base.

Please note that this is a residential area and that people are sleeping - so keeping noise to a minimum is appreciated. 

Here is a link to the Parking lot

You can also park on the road around the base. Please note any "no parking" signs on fences erected around building sites. Please do not park over private driveways. Do  not park close to Memorial Drive on Jackson Hill in front of the signs.

Pre-Race Advice (for Houston Marathon 1/15/2017)

Posted by Sean Wade on January 13, 2017 in Announcements | Comments

Hi Runners,

Here are a few tip for the days leading up to the race. I will also send out another email Friday regarding pacing and goal setting once the weather forecast is more certain.

If you are running the marathon and the weather is warm and humid like currently predicted I strongly recommend then you add salt tabs to your fueling during the race.  I certainly would be taking them if I were running the marathon.  It can help delay and may prevent over heating and cramping.  CarboPro has the best salt tabs (MetaSalts) on the market and Katrina has ordered extra bottles if you would like to get some before the race.  Just reply to this email if you wish to pick some up. You can read about them on our Fuel Page.

As we prepare for the big race this weekend,  I wanted to give you my thoughts on pre-race routine as well as the race itself.

All the training has been done!

No last minute workout can help you, rather - it will hurt you. So, just easy jogging 30-50% of your normal mileage at this point.

If you are running the marathon, the secret will be your ability to treat it just like any other long run with a little carbo-loading.  
You should not stress about the race or the weather or what might go wrong.  

You can only control what you can control.  

Staying relaxed this week is super important - if you stress about your upcoming race you will reduce your chances of success.
Stress can lead to all kinds of problems - lack of sleep, digestion problems with your fuel and poor performance.

Try to get as much sleep as possible this week because sleeping the night before a race can be difficult.  
Even if you get a very poor sleep on Saturday, if you slept well on Thursday and Friday night you will be fine on Sunday.  
The night before the race is not the most important night's sleep.


Have an appropriate time goal.  

If this is your first marathon, then be conservative and make sure you negative split by going easy the first half of the race.
If training has not been great or the weather is bad, then adjust your time goals.  
If you have a strict time goal (i.e. qualify for Boston) and the weather is bad or you have been sick or nursing an injury, dont run - pick another marathon to do next month.

You should treat the marathon like a 20 mile run and a 6 mile race.  
No matter how good you feel during the race, you need to stick to your race pace.  
Aim for every mile to be within a ten second range - 5 seconds either side of your goal pace. Then the last 4-6 miles you can drop the pace.  

Never try to bank time in the first half by running it faster because you will likely just lose much more time in the second half of your race.  
Run an even pace and if you can't pick up the pace the last 4-6 miles then you would never have been able to hold pace if you started faster

Never try to make up for lost time in the early miles.   If you lose a minute because you were stuck in traffic then run 5 sec faster per mile over the next 12 miles to make it up.

The plan should be to get to your goal race pace ASAP in the race.  
Keep close to that goal pace for as long as you can then pick up the pace with 4-6 miles to go. No matter how good you feel, do not pick up the pace before then!

You should not eat and drink like crazy this week to carbo-load.  
The goal is to increase the percentage of carbohyrates in your diet.  
You will be running less this week so you dont want to increase your food intake thinking more carbs is better.
It is ok to put on 2-3 pounds before race day but not 5-10 pounds.  
Just have pasta for lunch and dinner on Friday and Saturday and that should be enough.  
Add a sports drink to those meals and you will have done the job.  
The night before the race at bed time you want to top up your fuel by taking a carb or protein snack or drink.  
In the morning do the same thing but make sure you are eating and drinking the same stuff you have already used before long runs or workouts.

Nothing new this week - No new socks or shoes or tights.  
Do what you have done in training.
Do not pick up some new gadget at the expo and use it.  

Don't spend all day at the expo.  Get down there and have a quick look around and get out.

Dress in layers for the race and wear stuff you can throw away

Cut the tangents on the road.  No point running 26.5 miles if you can keep it close to 26.2.

Run with an experienced runner - try to hook up with someone who you train with or a pace group to help you stay on task.  They will should be good at running even pace and saving the best for last.

Don't believe your Garmin all the time.  Splits can vary on your garmin and sometimes may not match the mile markers.   So, you need to know what your time should be at different points on the course to make sure you are on pace to achieve your goal.
Pay attention to the  time on YOUR WATCH.  Know what your split should be at the 10K, Half marathon and 20 mile mark  
Don't rely 100% on your Garmin.

If using a Garmin make sure your main screed includes LAP PACE.  This setting will give you the most accurate prediction of your pace for the current mile.  
I have two screens on my watch for a marathon.  LAP PACE and PREVIOUS LAP PACE.  
I want to know what I am currently riunning and what my last mile was.  
I use the mile markers on the course and my regular watch to check my 10k, Half Marathon, 20 mile splits.  Sometimes the average on your Garmin may not be correct.

If you start struggling out there, work on shortening your stride and quickening your turnover.  
Use the person next to you or in front of you to help you focus.

Good luck everyone.
Sean

Race Goals for Saturday (1/15/2017)

Posted by Sean Wade on January 13, 2017 in Announcements | Comments

Hi runners.

It seems likely that conditions on Sunday will be less than ideal - probably mid-high 60s and humid.
With this in mind, you will need to adjust your time goals for the races.  
How much adjustment depends on how you handle the heat and how much you sweat out there.

Before giving my advice on what to do here is my perspective on running and specifically, marathon running.
 
You may or not agree with my thinking. LOL

Most of you join Kenyan Way to get faster or as you get older, not to slow down (thats me).

My goal for everyone is to have you stay healthy, to run well and, to be able to run for many many years.  
If you want to be running when you are 60, 70, 80 years old then the more 26.2 miles races you do the less likely this will happen.
You only have so many marathons in your body and much less great marathons where you run your fastest.  
Ideally, I want marathoners doing 1-2 per year and I am even happier when runners do less than that number.

With that being said, when your race day brings with it warm, humid conditions, what should you do?  
It is impossible to run the same time you had trained for (unless you underestimated your fitness or you thrive in the heat).  
You must dial back the pace from the start. 
Even in warm, humid conditions, you will likely feel good for 10 miles or so but then at 18 and beyond it is impossible that you won't pay the price if you did not alter your original goals.

Here is my advice -

Take a little extra time going through the water stations to ensure you get all your fluids even if it means losing a little time.
Also remember, never try to make up time the next mile if you have a slow mile - just get back on goal pace.

If you are only training to run a personal best time and don't care about finishing another marathon - dont run.  Do an easy long run on the weekend and look for another marathon soon. Sugarland has a Marathon in two weeks and the Woodlands Marathon is next month.
You may even want to run a hard 10 miles on the course if you just want to be part of the race

If your goal is to run and do as well as you can then adjust your pace as follows:-

Sub 3hr - add 10minutes
3:15  - 3:25-3:30
3:30  - 3:40-3:50
4:00  - 4:20-4:30
4:30  - 4:55
5:00  - 5:30-5:50

This means runing slower from the start - not waiting until you have to.

Half marathoners can take more risks as recovery is much easier and you can run another one in a month.  
You will still need to adjust a bit - maybe 10-15sec per mile or more if you suffer in warmer weather.

Personally, I am laying it all out there for 10 Miles and then whatever happens the last few miles I will live with.  But I have specific time goals I want to hit through 10 miles and hope to hold on and hit a few more time goals at 20K and the finish. (I am chasing several records)

Good luck to you all and remember you can't make up time the first half of any race -  It will cost you twice as much time the last third of the race.  
Stick to 5 seconds either side of your goal pace no matter how good you feel.  
You can Drop the Hammer the last few miles if you still feel good.

Good luck and thanks for training with us.

Sean and Katrina

Fall Programs now registering

Posted by Katrina on July 22, 2015 in Announcements | Comments

Our Marathon and Half Marathon Program - Saturday mornings at 6am
Beginning August 13th, this program runs all the way through to the Houston Marathon in January 2017.
This program will include supported long runs every Saturday morning and will provide a
personalized training schedule for the marathon or marathons of your choice.
To get more information or sign Up Click Here

Premium Program begins Monday 8th August 2016 - 3 day program
This program will include morning workouts on Monday and Wednesday and a long run on Saturday mornings.
Flexible start times of 5:20am & 6:05am are being offered for Monday Hill workouts and anytime between 5 & 7am for the Wednesday Speed Workout at Memorial Park.
Participants can attend any
 session.

The 3 day per week program will include a variety of workouts focusing on shorter, interval type training, to improve your speed and stay fresh throughout the summer
Workout locations will include Bayou Bend Hill , DePelchin Hill Loop, Cloverleaf, Gazebo at Memorial Park or the Parking Garage behind La Grilla 

We add as much variety to the workouts as possible.

There will be a 15 minute core routine session held back at base on Monday at approx. 6:05am, 6:50am (times may vary depending on location and duration of workouts) and at 6.15 and 6.45am on Wednesday.

 If you wish to take part in these sessions you should bring a towel or yoga mat.
To get more information or sign Up Click Here

 

Monday Hills & Saturday Long Run - starts Saturday 13h August 2016

This program offers a Monday Hills Workout and a Saturday Long Run - see above for more details

 To get more information or sign Up Click Here

 

Fall Speed Program - Monday Hills and Wednesday Speed - starts Monday 8th August 2016

This two day program offers Monday Hills and Wednesday Speed - see above for more details

 To get more information or sign Up Click Here

 


Registration and Packet PickUp for these programs will be held at Luke's Locker on West Gray on Thursday th August 4th from 4 - 7pm.
Your packet will include
 a numbered program wristband, a Nike Tech Shirt/Singlet compliments of our main sponsor, Luke's Locker 

20 Boston Marathon Tips from the Pros

Posted by Katrina on April 16, 2015 in Announcements | Comments

20 Boston Marathon Tips from the Pros 

The Boston Marathon is a few days away! To celebrate and help runners prepare for race day, here is some advice from 20 runners who know Boston. 

1. Roy Benson, running coach, exercise scientist, camp director, and author

Think positively about negative splits. May you enjoy many happy heartbeats.

2. Tawnee Prazak, endurance sports coach, personal trainer, triathlete, podcast host, and model

My advice would simply be: Enjoy each moment before, during and after and never take for granted the opportunity to be part of something so incredible. We’re so lucky to live in a world where we can rise above and overcome tragedy and create a safe, life-changing event for all to enjoy! For all those who get to participate: Don’t just run it for your own goals, run as symbol of strength and run it for all those whose lives have been altered by this race. Although I’ve personally never run this event (it is on my list of goals however), I view the Boston marathon as more than just a marathon — it’s shaped endurance sports as we know it!

3. Tim (Lucho) Waggoner, endurance sports coach, accomplished triathlete and ultra runner, and podcast coach

280932690_3d4efa0126_b-940x626I’d say the most common mistakes athletes make is not going into the race truly rested/ tapered, and starting too fast. I’m a firm believer in unloading fatigue starting 4 weeks out. That doesn’t mean stopping quality sessions! It means that 4 weeks out you start to drop the volume of your easier run days and make sure that you go in to the key sessions rested. You also focus on recovery after each quality session with ~2 days of very light and short runs. Then the third week out you’ll drop miles off the quality sessions gradually. 10 days out is the last longer hard session. On race day it’s important to relax and not allow excitement and adrenaline to tempt you in to banking time. Stick to the pace plan!

4. Nate Jenkins, professional runner and math teacher

My suggestion for Boston is to remember it is just a race like any other. No magic break throughs or curses. Don’t get overly stressed, stay within your self until you get to the hills then you can get a bit uncomfortable.  From the top of heartbreak to the finish you should be running just about as hard as you can nothing to hold back for at that point.

5. Jay Johnson, running coach, writer, and podcast host

When running the Boston Marathon, patience is a virtue…and a necessity.

6. Sage Rountree, yoga teacher, runner, triathlete, endurance sports coach

Be very clear on your intention (your philosophy) and your goals (your strategy) before you head to Hopkinton. This will make every choice you make before and during the race easier! I elaborate on intention and goals in RACING WISELY.

Boston-specific thoughts: Think of it not as two halves but as 20 miles and a 10K. If you can control yourself in the first 20, running SLOW on the downhill first seven and controlled through the hills, the last six-something miles are screaming downhill. I was told that if you are passing ANYONE in the first hour of Boston, you’re running too fast, and I think that’s brilliant advice. Take a good look at the folks who zoom past you at the start; you’ll likely see them again and can draw a huge emotional boost when you do, confirming your pacing is correct.

Finally, wear sunscreen, especially on your neck, back, and calves. Even if it’s raining at the start, you’ll be glad you did.

7. Dick Beardsley, former professional runner, motivational speaker, and author
0413_salazar-beardsley-marathon-624x424

Alberto Salazar looks over his shoulder to check on Dick Beardsley as they neared the finish line of the famous 1982 Boston Marathon, known as the “duel in the sun.”

The first half of the course there is a lot of downhill and people tend to go out way to fast because of that and the large cheering crowds. Your fresh, you’ve got a lot of downhill running, the large cheering crowds, and it all feels so easy! DO NOT let that fool you! By starting out a little slower and getting your legs use to the downhills by the time you get to the uphill portions of the race your legs won’t be so pounded and you will have momentum left for the uphills, you go out to fast and those hills will feel like mountains! Enjoy the experience! There is no race like the Boston Marathon, it is the Granddaddy of all races!

8. Nichole Bukowski, runner, yoga teacher, and community organizer

On April 20th I will be running my 12th Boston Marathon. Hands down…Marathon Monday is my favorite day of the year. For those running, watching from the sidelines or afar there’s nothing quite as powerful as the energy, passion, determination, and community that pours into the hearts and souls of all involved when Patriots Day hits Boston. The best piece of advice I offer to all running is enjoy these two weeks leading up to the moment you toe the line in Hopkinton. You’ve put in months of training to prepare. Continue to run and do the additional complimentary work to keep you healthy and spry for the 26.2 mile journey, yet don’t give your energy to worry or stress. Focus on your ability to put one foot in front of the other for the opportunity to traverse one of, if not the most historic marathon course there is. (I’m a bit biased ;) There are many things we can’t control. Rain, snow, headwind, tailwind…yet your state of mind is all in your hands. Let each moment from now until you cross the finish line on Boylston Street with thousands of fans applauding and screaming for your victory be full of gratitude, respect, and admiration for all your body and mind give you the power to accomplish. With you every moment of the way.

Nichole Bukowski running the 2014 Boston Marathon

Nichole Bukowski running the 2014 Boston Marathon

9. Randy Pierce, runner, hiker, and president of 2020 Vision Quest

Once the training is behind, the morning is past and the starting line is finally crossed; then immerse as fully into the moment as possible. Something epic is happening with you, for you and around you. Savor it and live in the moment more than the challenge, the pain, the planning. Those moments will carry you through to the end and remain with you long after everything else is likely faded.

10. Matt Frazier, creator of No Meat Athlete, runner, author, and endurance sports coach

Boston is the greatest race in the world, so be ready to race! My biggest mistake, after finally qualifying for Boston after years of hard work, was treating the race itself as a victory lap. All winter I told myself I’d “just enjoy the atmosphere,” and it took lining up in the starting corral right behind the best runners in the world for me to realize how special this opportunity was. If you’ve made it to Boston, race Boston.

11. Cara Gilman, yoga teacher, cycle instructor, runner, and running coach
Cara Gilman after the 2010 Boston Marathon

Cara Gilman after the 2010 Boston Marathon

The Boston Marathon is only days away and your only challenge is to let yourself be by getting out of your head and getting right into your heart. You have done the training and all the physical work to get you to the starting line. Now it’s time to trust your training and believe you are strong enough to go the distance. Enjoy each and every step and take it all in. There’s no other race like the Boston Marathon and you earned that bib number. Now go have fun and do what you love doing, running! Everything else will fall into place as it should.

12. Joanna Zeiger, runner, former professional triathlete, endurance sports coach, and researcher of behavioral genetics

The most important tip for Boston? Do not go out too fast! The down hill at the start is very alluring and causes athletes to start off much faster than they can handle, which can cause a very slow last 10k. The key is to come up with a pacing plan, based on the training leading up to the race, and sticking to it, no matter what is going on around you. Even if you feel amazing, do not overreach the first half.

13. Sage Canaday and Sandi Nypaver, professional ultra-trail-mountain runners and running coaches

At some some point in the second half of the marathon, it’s going to start feeling very uncomfortable. When this happens people often tense up and focus on the discomfort. However, just telling yourself to relax can instantly make your body relax and deal with the discomfort a little better. When using a heart rate monitor most athletes can see their heart rates go down after simply telling themselves to relax.

The best marathon times often come from even or slight negative split performances. Don’t get caught up in the excitement of the start of a race and go out too fast. Come up with a realistic time goal and calculate what your mile pace should be and stick with it. If you’re feeling really good at mile 20, that’s the time to go faster if you have another gear in you.

14. Lisa Hamilton, creator of the Conscious Runner, runner, running coach, writer, and podcast host
  • No matter how slow you feel while running, stick to your pace. Remember, the race is 26.2 miles long. You’ll have lots of time to cover ground more quickly after the first half.
  • Don’t forget to fuel early in the race. If you don’t it most certainly will catch up with you in the end.
  • Once in awhile, don’t forget to look around and soak in the amazing experience you are having.
  • When you go through a tough spot, draw energy from the crowd and those around you.
  • Remind yourself how cool it is you get to run the Boston Marathon
  • Above all have fun!
15. Rene Kalmer, professional runner and Olympian from South Africa
Rene Kalmer in the 2013 Boston Marathon. Photo by Clay Shaw

Rene Kalmer in the 2013 Boston Marathon. Photo by Clay Shaw

Race day Nerves! Starting to feel the butterflies in your stomach with the count down to Boston Marathon. Nerves are normal as race day is creeping closer and closer. Believe me! Whether you are going for a podium spot or just aiming to concur the distance. All runners go through the same emotions in race week. Uncertainties will arise during race week. Did I train hard enough? Should I have done more and longer long runs?

The best way to overcome these uncertainties, is to think back of the progress you have made, from December till now. Remind yourself of the weeks of preparation, early mornings and sacrifices you made to get you to this race. Don’t compare your training with anyone else, it will only plant seeds of doubt in your mind. Trust your training! No workout in race week can make you any fitter. Overdoing it in race week is more of a concern than under doing it.

Relax! Try and get your mind of the race by doing some non-running related activities, reading a book, watching your favorite movie or just spending time with family and friends. The most important thing to do now, is to rest your body and your mind!

16. Eric Ahern, runner and language teacher
  1. Both times I ran Boston I got carried away by the adrenaline and crowds at the start, and ended up running too hard in the first half. Go easy! Sandbag if you have to! Give yourself a cushion so that when you get to the second half, you’ll be able to dig deep and actually have some reserves of energy.
  2. Mile 16, when you cross route 95/128, is like no-man’s land. There are less people, the hills are just beginning, and whatever the weather is, it will be worst here. Get through that section feeling strong and then relish the change of scenery after the turn onto Comm Ave. Feel the pull of the finish line drawing you closer with every step.
  3. Run on the course, and get to know the landmarks. On race day focus on getting from one landmark to the next. DO NOT think about the entire remaining distance, or your finishing time, or the new PR you might have. Focus on the moment, your calm breathing, your smooth form, and the intermediary goals.
17. Chris Heiusler, RunWestin Concierge, runner, and father
Mike Burnstein running the 2013 Boston Marathon

Mike Burnstein running the 2013 Boston Marathon

If you’re racing Boston, you’ll have to get to mile 16.5 with some serious gas still in your tank. Go out too fast on this course and Heartbreak Hill will live up to its reputation. If you’re running Boston, do what John “The Penguin” Bingham tells runners to do: “Get more bang for your buck and take your time.” There’s no marathon like it…

18. Mike Burnstein, cofounder of Janji Running Apparel and runner

Make sure to enjoy the excitement of the Boston crowds. I highly recommend taking the opportunity to high five a few spectators along the way and fist pump the masses along Boylston Street.  Sure, adding in a few unnecessary steps or momentarily breaking form might result in a couple extra seconds, but its what make Boston Boston.  That race has never about PRs, its about competing and celebrating the sport of running.

19. Dan Fitzgerald, co-founder of HHRC & SEAC, running coach, runner, and surfer
Tyler Andrews crossing the 2014 Boston Marathon finish line

Tyler Andrews crossing the 2014 Boston Marathon finish line

The Boston Marathon is the most prestigious marathon in the world – any Bostonian will happily tell you that. For the people running it, especially for the first timers, it’s important to stay focused on the task, not the hype. Stay centered. Focus on all of the preparation you’ve done and the fact that you’re ready. Match your effort to the terrain (a little faster downhill, a little slower up hill). My final advice to all of my athletes before the race is always: Be calm. Be confident. Have fun!

20. Tyler Andrews, professional runner, Director of STRIVE Trips (soon-to-be released podcast)

Lots of others will talk about how to pace yourself over the course (expect to positive split), so I’ll stay away from race strategy. The most important thing? The Boston Marathon is the only race I’ve ever run where you feel like you’re at a rock concert, not a marathon. Enjoy the spectacle!

Recommended Doctors and Therapists

Posted by Katrina on October 10, 2014 in Announcements | Comments

As our weekly mileage and long runs increase, it is very important to take care of aches and pains or any potential injuries early - Trust me,  I have dealt with just about everything that a runner can be hit with and I have been to the best doctors around. 
I get emails all the time asking which sports doctors runners should see for different injuries/ailments,  so I have put together this list with information about Doctors and Therapists whom I personally trust and recommend.

SPINE AND SPORTS THERAPY
Most running injuries are due to mucle imbalances/weakness and overuse.
These doctors/therapists can treat all parts of the running body as well as doing chiropractic adjustments.
50% off your first visit for kenyan way runners
713-629-9200 (or click on link above)

PODIATRY ASSOCIATES OF HOUSTON
Dr Blumfield specializes in all things between the ankle and foot and has all the latest treatments available including shock wave therapy.
Offices in Bellaire, Katy, Memorial City Mall
713-467-1299  713-666-0287 (or click on link above)


REGENERATIVE ORTHO MED
Dr Adam Weglein is a leading expert in non-surgical treatments of injuries and pain including the very latest injection therapies ( including PRP, trigger point and  prolotherapy injections). These injections can dramatically reduce the down-time of your injury while you rehab and can often can get you back to running immediately
20% off some treatments for Kenyan Way runners
281-888-3416 (or click on link above)