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My typical week consists of 3 days of running and 3 days of cross-training. My running days consist of:

  • Hill training, which is exactly what it sounds like.  
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Fall Frenzy!

It’s that time of year again, where the leaves are changing, the air is getting colder, and the colour is popping! Bring the outside, in with gorgeous browns, oranges, and yellows! 475 more words



During K-Days Edmonton, Shovel & Fork did a creative dessert recipe with Quick Cooking Barley at the cooking stage. Now you can make it in your kitchen with this recipe! 309 more words


We Cannot Deny: We're Birds and Squirrels Alike

We make due with what we have

Like the woodpecker after the painted wind chime

The clay rabbit figurines are soon the fill the forests… 144 more words