“Always, especially to women...put yourself self first...what we have to realize is, what we pour into ourselves we can give to others...” ~ Taj Lee, Marathoner, Tri-Athlete, Power Lifter***Taj was born and raised on the Southside of Chicago and currently lives in North Carolina. She’s a Half Fanatic, having run 3 Half marathons in a 90 day period. She’s currently training for a Powerlifting competition to be completed in June 2021. Taj also learned how to bike and swim just before completing her first Triathlon. She truly is an all around athlete, advocating for self care and paving the way for other a black Muslim women in sports! Taj is also a wife, and a mother of three children. ****

****To follow Taj's running adventures, visit her on Instagram @concreterose_76 (https://www.instagram.com/concreterose_76/) *****   

****Host, Coach Pilar Arthur-Snead, https://linktr.ee/mindfulrunner **** Leave me a message at https://anchor.fm/pilar-arthur-snead/message***  

***Please Like and Subscribe to The Last Tenth Podcast on You Tube: https://bit.ly/37foa2f     

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Google Podcasts (https://bit.ly/3oqGUTo),     

Spotify (https://spoti.fi/37Oowgm) and so much more! ***     

 ****THANK YOU FOR YOUR CONTINUED SUPPORT!! *****If you like what you've heard on the show, please consider contributing to or sponsoring the show.  Contact the host Pilar Arthur-Snead ( https://anchor.fm/pilar-arthur-snead/message ) for more information on sponsorship! A portion of the sponsorship dollars and donation proceeds will benefit Achilles International. So consider a monthly donation of $1.00, $5.00 or even $10.00.  Your generous support of the show will benefit Achilles International (To Donate: https://tinyurl.com/y7ggx2ym) or click "Donate" on Anchor.fm . More about Achilles International at www.achillesinternational.org ***

“You can put yourself in a position of power ...especially in those areas where there’s not a lot of representation or it’s not happening. You can be at the forefront, you can be the starter, you can be the leader. I know, there might not be a map of how to do it but you’re lucky that you get to create the map...so make your own map and be the creator of it!” ~ Nattalyee Randall, Actor, Film Maker, Ultrarunner ***Nattalyee shares the story of her journey to sobriety, and how running has supported her in a new way of living. She talks about how the death of Ahmaud Aubrey sparked a whole new odyssey to Run 50 Miles for Justice. In her film “The Race Against Race”, Nattalyee documents her presence in the running world, and challenges the running community to SEE black and brown runner’s existence.***

****To follow Nattalyee's running adventures, visit her on Instagram @nattalyee (https://www.instagram.com/nattalyee/) You can also following support the 50 Miles For Justice Protest and upcoming film "The Race Against Race" @50milerunforjusticeprotest (https://www.instagram.com/50milerunforjusticeprotest/)***** 

****Host, Coach Pilar Arthur-Snead, https://linktr.ee/mindfulrunner **** Leave me a message at https://anchor.fm/pilar-arthur-snead/message***

***Please Like and Subscribe to The Last Tenth Podcast on You Tube: https://bit.ly/37foa2f   

 **Listen toThe Last Tenth Podcast on:    

Anchor.fm (https://anchor.fm/pilar-arthur-snead),    

Apple Podcasts (https://apple.co/3lXB5ek),   Please be sure to leave your positive feedback and 5 star review on Apple Podcasts!

Google Podcasts (https://bit.ly/3oqGUTo),   

Spotify (https://spoti.fi/37Oowgm) and so much more! ***    

****THANK YOU FOR YOUR CONTINUED SUPPORT!! *****If you like what you've heard on the show, please consider contributing to or sponsoring the show.  Contact the host Pilar Arthur-Snead ( https://anchor.fm/pilar-arthur-snead/message ) for more information on sponsorship! A portion of the sponsorship dollars and donation proceeds will benefit Achilles International. So consider a monthly donation of $1.00, $5.00 or even $10.00.  Your generous support of the show will benefit Achilles International (To Donate: https://tinyurl.com/y7ggx2ym) or click "Donate" on Anchor.fm . More about Achilles International at www.achillesinternational.org ***

“Don’t let anybody steal your joy. Don’t let anybody tell you no...Don’t let anybody tell you: you’re too fat, you’re too skinny, you’re too short, you’re too tall, you’re not the right color, you’re a man, you’re a man , you’re a man and a woman. Don’t let nobody tell you how to live your life..That same person telling you all this negative stuff doesn’t love you. If somebody loves you they love YOU!” ~ Jameelah Mujaahid, Mom, Ultra Marathoner *** It was a pleasure to welcome Jameelah to the show! Jameelah is an avid Ultra Marathoner, having run at least 170 races in her running career. She began as a sprinter in high school and then after her first half marathon, Jameelah began to discover a love of distance running. Jameelah's method for conquering a 100 mile course is to simply keep it moving. Jameelah is a mom of 5 kids, personal trainer and fitness expert whose key to getting through challenging time is to find the positive in every situation.****

****To follow Jameelah's running adventures, visit her on Instagram @hotlotsofkids (https://www.instagram.com/hotlotsofkids/)*****

****Host, Coach Pilar Arthur-Snead, https://linktr.ee/mindfulrunner

***Subscribe to The Last Tenth Podcast on You Tube: https://bit.ly/37foa2f 

**** Leave me a message at https://anchor.fm/pilar-arthur-snead/message   

****Listen to The Last Tenth Podcast on:   

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and so much more! ***  

****THANK YOU FOR YOUR CONTINUED SUPPORT!! *****If you like what you've heard on the show, please consider contributing to or sponsoring the show.  Contact the host Pilar Arthur-Snead ( https://anchor.fm/pilar-arthur-snead/message ) for more information on sponsorship! A portion of the sponsorship dollars and donation proceeds will benefit Achilles International. So consider a monthly donation of $1.00, $5.00 or even $10.00.  Your generous support of the show will benefit Achilles International (To Donate: https://tinyurl.com/y7ggx2ym) or click "Donate" on Anchor.fm . More about Achilles International at www.achillesinternational.org ***

"Running and meditation are different but...I think runners, in general, even if they don't know it, have a strong foundation in mindfulness. Even if you just think about the repetitive nature of your feet hitting the ground over and over again and you focus on that for whatever amount of time, that's mindfulness. That is developing the ability to focus on something without being distracted." ~ Coach Eric Wilden, Founder Dharma Running, Ambassador Still I Run *** Coach Eric Wilden has been running for almost 20 years, meditating for more than 30, and believes in the power of mindful running to help make the world a better place. He started his Dharma Running coaching practice several years ago in order to help runners build on the organic mindfulness that running can provide with Buddhist practices to cultivate wisdom, compassion, and a desire to engage in the world. Eric is a long distance runner and has completed 15 marathons, a few 50ks, and one 50-miler, as well as many shorter races. He lives just outside Philadelphia with his wife and two daughters.****  

****For more information about Dharma Running, visit https://dharmarunning.com . Coach Eric is also building a membership platform at Dharma Run https://www.dharma.run . You can also follow Coach Eric running career via his Instagram feed at https://www.instagram.com/dharma_runner/ @dharma_runner*****

 ****Host, Coach Pilar Arthur-Snead, https://linktr.ee/mindfulrunner***Subscribe  to The Last Tenth Podcast on You Tube: https://bit.ly/37foa2f **** Leave me a message at https://anchor.fm/pilar-arthur-snead/message   

****Listen to The Last Tenth on:   

Anchor.fm (https://anchor.fm/pilar-arthur-snead),  

Apple Podcasts (https://apple.co/3lXB5ek),  

Google Podcasts (https://bit.ly/3oqGUTo),  

Spotify (https://spoti.fi/37Oowgm)   and so much more! ***  

****THANK YOU FOR YOUR CONTINUED SUPPORT!! *****If you like what you've heard on the show, please consider contributing to or sponsoring the show.  Contact the host Pilar Arthur-Snead ( https://anchor.fm/pilar-arthur-snead/message ) for more information on sponsorship! A portion of the sponsorship dollars and donation proceeds will benefit Achilles International. So consider a monthly donation of $1.00, $5.00 or even $10.00.  Your generous support of the show will benefit Achilles International (To Donate: https://tinyurl.com/y7ggx2ym) or click "Donate" on Anchor.fm . More about Achilles International at www.achillesinternational.org ***

"In order to be a great runner, runners need to have GRIT, competitiveness, and the ability to be a fighter." ~ Garrick Chan, Founder of Asian Athlete Spotlight . Garrick Chan is from the Bay Area in California.  For two years, Garrick ran cross country for San Jose State University after making the team as a "walk on" athlete.  After college, Garrick joined the Wolfpack Running Club. He is also apart of the RAD Rabbit and Honey Stinger ambassador programs. Garrick has made his marathon debut at the 2019 Chicago Marathon. He hopes to qualify for the US Olympic Trials  and US Olympic Team. When actively training for an event, Garrick  runs approximately 80 miles per week, while painting a full time career as works an accountant.  

****For more information about Asian Athlete Spotlight, visit https://www.instagram.com/asianathletespotlight/ on Instagram ( @asianathletespotlight ). You can also follow Garrick's running career via his Instagram feed at ( @gvc1992 ) https://www.instagram.com/gvc1992/ ***  

***Host, Coach Pilar Arthur-Snead, https://linktr.ee/mindfulrunner*** *** Leave me a message at https://anchor.fm/pilar-arthur-snead/message

***Subsribe  to The Last Tenth Podcast on You Tube: https://bit.ly/37foa2f 

****Listen to The Last Tenth on:   Anchor.fm (https://anchor.fm/pilar-arthur-snead),  Apple Podcasts (https://apple.co/3lXB5ek),  Google Podcasts (https://bit.ly/3oqGUTo),  Spotify (https://spoti.fi/37Oowgm)   and so much more! ***  

****THANK YOU FOR YOUR CONTINUED SUPPORT!! *****If you like what you've heard on the show, please consider contributing to or sponsoring the show.  Contact the host Pilar Arthur-Snead ( https://anchor.fm/pilar-arthur-snead/message ) for more information on sponsorship! A portion of the sponsorship dollars and donation proceeds will benefit Achilles International. So consider a monthly donation of $1.00, $5.00 or even $10.00.  Your generous support of the show will benefit Achilles International (To Donate: https://tinyurl.com/y7ggx2ym) or click "Donate" on Anchor.fm . More about Achilles International at www.achillesinternational.org ***

🎆 Happy New Year! 🎆 It has been a crazy, weird, disappointing, at times, infuriating and mind-numbing year. It is my hope that this podcast, The Last Tenth, has been a little sliver of hope, light and join all the madness of 2020. 

This is 2020 recap episode of The Last Tenth Podcast #thelasttenthpodcast, I present to you little snippets of this years top 10 Most Listened to Episodes! You’ll get, in order, from the ten most listened to episode to the top episode,  some of the best advice and inspiration on running and life in this episode! Want to take a listen to each episode in full, here they are:

Number 10 -- E20, S1: Find Your Tribe, Tasha Thompson BGDRUK

Number 10.1 -- E15, S1: Opportunity Meets Talent! Shawanna White #5 Fastest African American Woman, Shawanna White

Number 9 -- E5, S1: Take a Chance on Yourself, Running Can Change Your Life!, Kranti Salvi

Number 8 -- E2.2, S2: Black Live Matter: Ultra Running Has a Problem, Ben Chan

Number 7 -- E7, S1: If You think You Can, You Can!, Liubov Lomonosova

Number 7.1 -- E3, S1 Be Flexible, Be Passionate, Be Unconventional, Kelly McLay, FIT INTERNATIONAL TRAVEL

Number 6 -- E13, S1 Rise to the Challenge, Wendy Larsen, Achilles International Athlete

Number 5 -- E2.1, S2 Find Your Flow, Cirroc Lofton aka "Jake Sisko"  of the Star Trek Series Deep Space Nine

Number 4 -- E2.4, S2 The Positive Power of Running, Dr. Kimberly Rodriguez

Number 3 -- E12, S1 Find Your Victory, India Cook, The Run Duo Podcast Cohost, Miles From India You Tube Channel

Number 2 -- E. 2.3, S2 Running for Change, How to make your make your miles more meaningful, Arnelle Quashie, Run 4 All Women Ambassador

Number 1 -- E10, S1 To be Human, To be Black, LaToya Shauntay Snell, The Running Fat Chef

To each of you, guests, listeners, and supporters, I thank you for being apart of this journey! Let's get started on 2021 ya'll!

*** Host, Coach Pilar Arthur-Snead, The Mindful Runner Coaching & Training, On You Tube: The Last Tenth Podcast 

“[Running] is my escape to be alone...especially during this pandemic, my goal was always to just keep running...And in the Navajo belief, we always run to the East. one of our beliefs is that we wake up early, we run to the East, say our prayers to Creator and it’s been nice to have that time to see the sunrise.” - Verna Volker, Founder Native Women Running *** Verna Volker, married mother of four children resides in Minneapolis, Minnesota. Verna is from the Navajo Nation and Founder of Native Women Running. Verna created Native Women Running to bring more visibility to Native (Indigenous) women runners on and off the reservation. Verna’s aspiration is that Native (Indigenous) women runners will find a belonging in the running world. When she’s not teaching second grade she balances her time between family and running . She prides herself on her running journey, from a 5k runner to an ultramarathoner, avid trail runner and outdoor lover.**** 

*** For more information on Native Women Running, you can visit Instagram @native_women_running ( https://www.instagram.com/native_women_running/) and Verna Volker @hozhorunner ( https://www.instagram.com/hozhorunner4/) . And you can fin Native Women Running on the web at: https://www.nativewomenrunning.com ****  ***Join the Native Women Running and Indigenous Trail - 2021 New Year Challenge by visiting http://bit.ly/2K7sKYY**** 

 ***Host, Coach Pilar Arthur-Snead, https://linktr.ee/mindfulrunner***Join The Last Tenth Podcast on You Tube: https://bit.ly/37foa2f **** Leave me a message  by clicking: Message ( https://anchor.fm/pilar-arthur-snead/message )

****THANK YOU FOR YOUR CONTINUED SUPPORT!! *****If you like what you've heard on the show, please consider contributing to or sponsoring the show.  Contact the host Pilar Arthur-Snead (https://anchor.fm/pilar-arthur-snead/message ) for more information on sponsorship! A portion of the sponsorship dollars and donation proceeds will benefit Achilles International. So consider a monthly donation of $1.00, $5.00 or even $10.00.  Your generous support of the show will benefit Achilles International (To Donate: https://tinyurl.com/y7ggx2ym) or click "Donate" on Anchor.fm . More about Achilles International at www.achillesinternational.org ***

*** "It's not even so much about motivation any more, it's, like, what's your why?. What's your reason for lacing up your shoes and getting out there; and without races, I think a lot of people had to discover that why." ~Lindsley Hose, BibRave Ambassador, Mom, and Wife. *** Lindsley Hose  is a Denver based runner working as a licensed Oral Surgeons Assistant at a private practice. She has practiced in the field for almost 14 years now.

Running is Lindsley's favorite way of moving and staying healthy. She started running 6 years ago as apart of her weight loss journey. Having run track as a sprinter distance running was a whole new arena for Lindsley coming to the sport as an overweight adult. However, she immediately fell in love with distance running and  how amazing she felt after each run.  Lindsley's engagement in running has ebbed and flowed since first finding it 6 years ago but 2020 has been a year of truly falling in love with the sport of running, especially trail running. Lindsley says of her new found love: "This has been the year that I became unafraid to use my voice to empower runners and non runners of all shapes, sizes, and ethnicities to get out there and do what you love." *** You can find Lindsley on Instagram @lindsley_kump (https://www.instagram.com/lindsley_kump/)***

*** Host, Coach Pilar Arthur-Snead, On the Web: The Mindful Run Coaching & Training, www.themindfulrun.com, On Instagram: @vphotoblogger_themindfulrunner (https://www.instagram.com/vphotoblogger_themindfulrunner/), On You Tube: The Last Tenth Podcast (https://www.youtube.com/channel/UClUl0oJCtVvxFP6EhRmqykg) ***

****THANK YOU FOR YOUR CONTINUED SUPPORT!! *****If you like what you've heard on the show, please consider contributing to or sponsoring the show.  Contact the host Pilar Arthur-Snead ( https://anchor.fm/pilar-arthur-snead/message ) for more information on sponsorship! A portion of the sponsorship dollars and donation proceeds will benefit Achilles International. So consider a monthly donation of $1.00, $5.00 or even $10.00.  Your generous support of the show will benefit Achilles International (To Donate: https://tinyurl.com/y7ggx2ym) or click "Donate" on Anchor.fm . More about Achilles International at www.achillesinternational.org ***

The Sister Co-Host Team, Dee, Jules and Petrina Stephenson, of The Start Line Podcast join me on the show today for a lively conversation about Health, Healthcare, The Emancipated Run Crew and so much more!***Visit The Start Line Pod on Instagram (https://www.instagram.com/thestartlinepod/), The adventures of hosts Dee and Jules can be found  @we_Run_we_Eat (https://www.instagram.com/We_Run_We_Eat/) and join Petrina @petrin_a0 (https://www.instagram.com/petrin_a0/). You can find the Emancipated Run Crew (https://www.instagram.com/emancipatedruncrew/) on Instagram as well.  Listen to the latest episode of The StartLine Podcast on Apple Podcasts!***

NEW THIS WEEK, YOU TUBE CHANNEL LAUNCH Watch this week's Episode on YouTube, Don't forget to like and to Subscribe! 

*** Host, Coach Pilar Arthur-Snead, www.themindfulrun.com, @vphotoblogger_themindfulrunner (https://www.instagram.com/vphotoblogger_themindfulrunner/)***

****THANK YOU FOR YOUR CONTINUED SUPPORT!! *****If you like what you've heard on the show, please consider contributing to or sponsoring the show.  Contact the host Pilar Arthur-Snead (https://anchor.fm/pilar-arthur-snead/message ) for more information on sponsorship! A portion of the sponsorship dollars and donation proceeds will benefit Achilles International. So consider a monthly donation of $1.00, $5.00 or even $10.00.  Your generous support of the show will benefit Achilles International (To Donate: https://tinyurl.com/y7ggx2ym) or click "Donate" on Anchor.fm . More about Achilles International at www.achillesinternational.org ***

Listen to The Last Tenth on Anchor.fm, Apple Podcasts, Google Podcasts, Spotify and so much more!

" Anyone who has been running, even for just a few months, can attest to the fact that running  will reveal things to you about yourself..." Carolyn Su, Creator Diverse We Run, @diversewerun*** Carolyn Su is the creator of the Instagram platform, @DiverseWeRun, where she writes weekly features to amplify visual representation of BIPOC folks in the running space. She uses the her platform to advocate for racial representation, equity, and inclusion in the running community. As a daughter of Taiwanese-immigrant parents, Carolyn grew up straddling the expectations of two different cultures, while navigating the socio-racial impact of the Model Minority Myth. She now lives in Boston, MA, where she continues her advocacy through ministry with her church, activism in her children’s school, and collaboration with local running brands, BIPOC-led running groups and individuals. Her ultimate mission is to equip and empower others to be able to show up fully as themselves, in all aspects of life.*** Visit @diversewerun ( https://www.instagram.com/diversewerun/ ) to find out more about the diverse running community. Also, visit the Runner's Alliance ( https://www.runnersworld.com/runnersalliance/) for more information and resources on creating safer space for runners. For Carolyn, safety includes making spaces safer in many ways (physically, mentally, and so on) but also making spaces safer specifically for BIPOC runners. *** BONUS RESOURCE: For more information on how to create safer spaces for BIPOC and LGBTQ folks in fitness spaces also visit @decolonizingfitness ( https://www.instagram.com/decolonizing_fitness/ )and Decolonizing Fitness ( https://linktr.ee/decolonizing_fitness ) online.*** 

*CORRECTION: In the show I called myself a Millennial, I meant to say I'm a Gen X'er!*

*** Host, Coach Pilar Arthur-Snead, www.themindfulrun.com, @vphotoblogger_themindfulrunner (https://www.instagram.com/vphotoblogger_themindfulrunner/)***

****THANK YOU FOR YOUR CONTINUED SUPPORT!! *****If you like what you've heard on the show, please consider contributing to or sponsoring the show.  Contact the host Pilar Arthur-Snead (https://anchor.fm/pilar-arthur-snead/message ) for more information on sponsorship! A portion of the sponsorship dollars and donation proceeds will benefit Achilles International. So consider a monthly donation of $1.00, $5.00 or even $10.00.  Your generous support of the show will benefit Achilles International (To Donate: https://tinyurl.com/y7ggx2ym) or click "Donate" on Anchor.fm . More about Achilles International at www.achillesinternational.org ***