Today we start with learning about cogs (well Carolyn talks about them and also other bike-related things), influencing, and we get the anticipated paragliding recap. 

And then, with a lot of random pivots, including adult spelling bees, ef/marry/kill The Office edition, narcissistic snakes on a run, and running at threshold pace, we dive into the 'What the Helly' questions you gave us!!

These include what we do with old running shoes, the pool bandaid community (jail), using the bathroom during a race, social vs. solo workouts, see-through bibs, and running in the heat.

Shout out to being all in on something when someone matches your exact enthusiasm level.