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141. Resilience, Leadership, and the Power of Competing: Lessons from Ally Gomm
2 Plays1 month ago
In episode #141 of the Especially for Athletes Podcast, we sit down with Ally Gum, a track athlete currently running at Duke University. Ally shares her incredible journey from being a Provo Bulldog in Utah to competing at the University of Utah, taking a break to serve a mission in Boston, and ultimately transferring to Duke University to finish her collegiate career. Along the way, she’s learned invaluable lessons about resilience, leadership, and what it truly takes to compete at the highest level.
Key Takeaways:
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Winning the Hour:
Ally opens up about the importance of setting priorities and goals. She explains how being a high-level athlete means being deliberate with every moment of your day—balancing practice, recovery, meals, and academics. She encourages athletes to “fall in love with the process,” saying that treating the everyday actions as part of the competition itself can help you get ahead of your competitors.
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The Importance of Sleep:
A surprising lesson Ally learned was the value of sleep in performance. She shares how her coach at Duke emphasized the importance of rest, even more than practice sometimes. Ally admits that, in high school, she didn’t prioritize sleep, but now she realizes how crucial it is for recovery and maximizing her performance.
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Competing Without Contempt:
Competing with respect and camaraderie rather than animosity is essential. Ally discusses the unique nature of track and field, where athletes from different teams compete side by side but can still encourage each other. She describes a moment of joy when a teammate ran a personal record and how it felt to genuinely cheer for her teammate’s success, illustrating the true spirit of competition.
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Resilience in Action:
Ally shares her personal story of overcoming setbacks, including a painful injury and being replaced on her team right before qualifying for nationals. Despite feeling crushed, Ally used this setback as fuel to push harder and ultimately transferred to Duke, where she’s now running her best times ever. Her story is a powerful example of how resilience is built through adversity and how athletes can rise above challenges.
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The Spotlight and Using It to Lift Others:
With the extra attention that athletes often get, Ally discusses the responsibility of using that “spotlight” to help and lift others. She shares how being involved in sports has given her the chance to mentor and motivate younger athletes, and how using her platform has allowed her to create a positive impact on the lives of others.
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Leadership and Teamwork:
Ally reflects on the importance of her teammates, who have been a huge source of support throughout her athletic career. She emphasizes that being a teammate means not only competing together but also being there for each other through tough times. Ally has learned to look out for teammates who might be struggling, just as they’ve supported her.
In this episode, Ally Gum exemplifies the principles of resilience, leadership, and compassion that Especially for Athletesstrives to instill in young athletes. Whether you’re facing a setback in sports or life, Ally’s insights on staying focused, using setbacks as motivation, and building stronger relationships with teammates will inspire you to keep your eyes up and do the work.
Especially for Athletes:
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Transcript
Life Lessons Through Sports
00:00:01
Speaker
Welcome to the especially for athletes podcast where we explore essential principles that empower athletes to learn life's most valuable lessons through sports.
Introducing Allie Gomm
00:00:16
Speaker
All right, everybody, we're so happy to be joined by Allie Gomm, who's currently running track at Duke University in North Carolina.
00:00:24
Speaker
And Allie, you are telling me that this is the best time of year in North Carolina, but the heat might be coming.
00:00:31
Speaker
So spring must be nice, huh?
00:00:33
Speaker
Spring is the best out here.
00:00:34
Speaker
I feel like I'm used to maybe having like three warm meets in every single year, but this time, this season is just been warm for months and I love it.
00:00:44
Speaker
It's pretty awesome.
00:00:47
Speaker
I grew up in Southern California, so I'm only used to warm sports and then I moved up to
00:00:51
Speaker
Idaho and Utah.
00:00:53
Speaker
There aren't many warm sports if it's during the school year in Idaho
Allie's Athletic Journey
00:00:58
Speaker
and Utah.
00:00:58
Speaker
So let me introduce you to the people who may not know who you are.
00:01:03
Speaker
You were a Provo Bulldog here in
00:01:07
Speaker
in Utah and you ran cross country, played soccer, and obviously ran track there at Provo.
00:01:15
Speaker
You were, as a high school athlete, you were part of the Especially for Athletes program there at Provo High School.
00:01:21
Speaker
And then you accepted a scholarship to go to the University of Utah to run track there and took a little break to go on a mission.
00:01:31
Speaker
Where did you go on a mission to?
00:01:33
Speaker
I served in Boston, Massachusetts.
00:01:36
Speaker
Oh, sweet.
00:01:37
Speaker
So North Northeast, I hear that's where they send the best because that's where I went, but I'm just kidding.
00:01:43
Speaker
Exactly.
00:01:44
Speaker
Yeah.
00:01:46
Speaker
Awesome.
00:01:46
Speaker
And then after coming back from a mission, you went to the University of Utah, ran track there for three years, three more years, and then was a graduate transfer to Duke University to finish out your collegiate
Transition to Duke University
00:02:02
Speaker
career there.
00:02:02
Speaker
How's that been going to Duke, by the way?
00:02:05
Speaker
I love it out here.
00:02:06
Speaker
It's awesome.
00:02:07
Speaker
I mean, school plus just a different environment in general.
00:02:11
Speaker
I mean, again, we don't have any crazy winters, which I do appreciate.
00:02:15
Speaker
But I think just being surrounded by new people, it's fun because it kind of brings me back to like, in a way, it kind of reminded me how much I love track just because I was doing it in a different area.
00:02:26
Speaker
It was like, there's so much going on.
00:02:28
Speaker
I'm like, but I have my sport, so everything's great.
00:02:31
Speaker
And it reminded me of that.
00:02:31
Speaker
So it's fun.
00:02:33
Speaker
And it's really cool to be able to move to a new place to have an instant community of people to be connected to.
00:02:38
Speaker
And sports provides that so much.
00:02:40
Speaker
And I bet that's true.
00:02:43
Speaker
That's awesome.
00:02:44
Speaker
And while you were at University of Utah, you qualified for nationals.
00:02:49
Speaker
We're going to get into that story maybe a little bit and got to go to Oregon there and
00:02:55
Speaker
dealt with an injury and I would love to talk about that when we start talking about resilience and some of the lessons you've learned from sports.
00:03:04
Speaker
But we're just so honored, Allie, that you would hop on and join us.
00:03:07
Speaker
And it's so fun to watch these athletes that have
00:03:11
Speaker
been in our program as high school athletes go up and do great things.
00:03:16
Speaker
And we're excited to hear some of the thoughts and insights that you have on the principles of especially for athletes.
00:03:22
Speaker
So if you're okay, we'll just hop right into it and get to the first
Balancing Priorities and Success
00:03:26
Speaker
one.
00:03:26
Speaker
So
00:03:27
Speaker
You know that one of our first principles is win the hour, which is setting your priorities and getting the most out of every hour of every day.
00:03:35
Speaker
We encourage athletes to go 16-0 and to win those hours.
00:03:40
Speaker
And we love talking to athletes who've competed at a high level because...
00:03:45
Speaker
I think sometimes high school kids, those who might be listening to this podcast, are a little bit naive to what the price of success and greatness really is.
00:03:56
Speaker
And I'm curious what you've learned about that, about the importance of setting priorities and goals and then the work that it takes to actually meet those goals and what you've learned at the University of Utah and Duke University about the price of
Managing Athletics and Academics
00:04:12
Speaker
greatness.
00:04:12
Speaker
What thoughts do you have on that?
00:04:15
Speaker
Um, I think the first thought I have is, I mean, like you said, it's kind of all consuming basically is a way I would explain it.
00:04:23
Speaker
It takes up your entire life.
00:04:24
Speaker
I mean, when I came out here and at the University of Utah and here at Duke, it's like, okay, I have these classes I want to take, but here's my practice schedule.
00:04:33
Speaker
I can't change my practice schedule.
00:04:34
Speaker
Okay.
00:04:34
Speaker
That means I need to switch what classes I'm taking and I have to base my stuff around that.
00:04:39
Speaker
And sometimes, well, at least with my teams at the University of Utah, we practice at about one, maybe like 12 to one.
00:04:47
Speaker
And practices were anywhere from like two to four hours.
00:04:50
Speaker
And then here at Duke, we practice at like 3 p.m.
00:04:53
Speaker
So, I mean, that makes it a little bit easier for like lunchtime.
00:04:56
Speaker
But I had to base my meals and my classes and everything around this schedule.
00:05:01
Speaker
And just those little things are sometimes hard to manage, but it really is all consuming.
00:05:06
Speaker
I have to think about...
Motivation and Discipline
00:05:07
Speaker
when I'm gonna eat, when I'm gonna go do rehab or when anything, I have to schedule everything in and it all has to revolve around my practice time.
00:05:17
Speaker
But I think it's cool because it's a lot when you think about it that way, like, okay, here's my week plan.
00:05:23
Speaker
I really like to use my calendar a lot.
00:05:26
Speaker
So sometimes I'll like when I have a week where I have a lot I need to get done with finals week or something like that, I'll literally schedule out like everything I have to do.
00:05:35
Speaker
I'm like, I have this block of studying and then I need to do visualization for this long and then I need to make sure I'm drinking water just to keep myself going at that point.
00:05:44
Speaker
But it's it's nice because
00:05:48
Speaker
I feel like you can look at that and kind of get overwhelmed.
00:05:50
Speaker
It's a lot to think about.
00:05:51
Speaker
It's a lot to do, but just learning to fall in love with the process and learning to like find ways.
00:05:58
Speaker
I mean, to me, it's just kind of part of the competition.
00:06:00
Speaker
Like, okay, I need to figure out how to, I'm not hydrating as well as I'd like to this week.
00:06:06
Speaker
Okay.
00:06:06
Speaker
That means that my competitors might be hydrating really well right now.
00:06:10
Speaker
If I want to get a step up, I need to start hydrating.
00:06:13
Speaker
And it kind of turns into just another level of competition for me.
00:06:16
Speaker
And yeah,
00:06:17
Speaker
It might not work for everybody.
00:06:18
Speaker
It works for me and I love it.
00:06:20
Speaker
I think it's a really good motivator to just find out how to fall in love with it.
00:06:24
Speaker
Yeah.
00:06:25
Speaker
In fact, I mean, a lot of people don't think of that part of competition.
00:06:28
Speaker
I love the way you said that.
00:06:30
Speaker
I mean, going to bed at 10 o'clock.
00:06:33
Speaker
So you get eight hours of sleep.
00:06:36
Speaker
That's a form of that discipline is a form of competitiveness, right?
00:06:40
Speaker
Making sure you're hydrating and doing those things.
00:06:42
Speaker
A lot of times we think competition starts when you walk onto the track in your case, but it's really a lifestyle that produces that process produces the results that, that come when you're on the track.
00:06:54
Speaker
So that's a really cool insight that is a way to compete, plan out your day, execute it to be great.
00:07:00
Speaker
And that's how you can.
00:07:01
Speaker
compete and beat other people.
00:07:03
Speaker
So yeah, that's a really cool thing.
00:07:06
Speaker
Thank you.
00:07:06
Speaker
Awesome.
00:07:07
Speaker
Yeah, that's great.
00:07:08
Speaker
So I have to ask you like you've gone from high school to University of Utah to Duke, if you could go back and talk to Ali Gomm, Provo Bulldog, and you wanted to help her accomplish more.
00:07:23
Speaker
What are some of the lessons you've learned along the way in regard to this winning the hour that you might tell her?
00:07:28
Speaker
Honestly, the first thing that came to my head was just the importance of sleep.
00:07:33
Speaker
That might be kind of cliche, but I like, I personally, when it comes, okay.
00:07:40
Speaker
So thinking about how to win the hour and how to do all of these things and, you know, the importance of all of it, for some reason for me, like sleep, yes, it was important, but I was still getting like bare minimum.
00:07:51
Speaker
And then I came to Duke and my coach is so insistent about sleep to the extent where he was like, like this was in early season, but he would tell us like, no, sleep literally is more important than practice right now.
00:08:03
Speaker
Like you guys need to be getting sleep.
00:08:05
Speaker
That is absolutely crucial.
00:08:07
Speaker
And right now, again, with championship season coming up and,
00:08:10
Speaker
we don't have classes, so we have extra time.
00:08:12
Speaker
He's like, okay, you guys need to be sleeping in.
00:08:14
Speaker
Like you need to be getting so much sleep right now.
00:08:17
Speaker
So that was the first thing I thought of where if I could go back and tell little high school me, some of the things that I could work better on sleep was absolutely one that I know I was not doing very good at.
00:08:28
Speaker
Cause I would, I don't know why I had no reason to be staying up as late as I did, but
00:08:34
Speaker
I really needed more sleep because it's great right now.
00:08:37
Speaker
Getting more sleep is definitely changing how I feel when I'm practicing.
00:08:41
Speaker
Well, that's really contrary to that perfectionism culture where people think you always have to be doing in order to be getting better.
00:08:51
Speaker
And you have a coach who's saying, no, you actually need to slow down, rest and sleep and recover if you want to be to your best.
00:08:58
Speaker
And so I think that that's a really good thing for young people to hear because it's not going to bed at midnight and waking up at five and working out when no one else is working out.
00:09:07
Speaker
I mean, that's a form of diligence, but also being disciplined enough to put down your phone, to go to bed, turn off everything and get the sleep you need.
00:09:18
Speaker
That's a form of discipline that can lead to being great.
00:09:21
Speaker
That's really cool.
00:09:22
Speaker
That's
Competing with Passion
00:09:23
Speaker
a cool insight.
00:09:23
Speaker
Anything else you'd say about that, that your coach has taught you about sleep?
00:09:28
Speaker
Oh, I can't think of anything particularly right now.
00:09:31
Speaker
He might be upset with me for that one.
00:09:34
Speaker
But another thing that I did think of
00:09:38
Speaker
With sleep in general, I had a teammate at the University of Utah, and she's so funny.
00:09:43
Speaker
She very much had a personality of like, go, go, go, go.
00:09:46
Speaker
What can I do next?
00:09:47
Speaker
And so her little tagline or a phrase that she would use was grind rest because she couldn't be grinding on track.
00:09:54
Speaker
She couldn't do anything extra.
00:09:55
Speaker
It was like, no, resting is genuinely the most important thing you can do right now.
00:09:59
Speaker
So her saying grind rest was her way of like...
00:10:03
Speaker
trying to be like, no, this is part of the grind.
00:10:06
Speaker
That's cool.
00:10:07
Speaker
Grind rest.
00:10:08
Speaker
I like it.
00:10:09
Speaker
I like it.
00:10:10
Speaker
That's awesome.
00:10:11
Speaker
Okay.
00:10:12
Speaker
So I want to go to another important element of our program, and that is competing without contempt or without hatred.
00:10:20
Speaker
One of the things that we try to help young people understand is that you do not have to hate your opponent.
00:10:27
Speaker
to compete hard, that hate shouldn't be your fuel, but that like love, love of your sport, love of your family, your coaches, your teammates, your university, all that, that's a better fuel to fuel your competitiveness.
00:10:42
Speaker
And so what have you learned about competing in a healthy way?
00:10:44
Speaker
Because every high level athlete like yourself that we've had on here, like all of them are kind of like, yeah, sometimes that's hard.
00:10:53
Speaker
Right.
00:10:54
Speaker
Because there's things that happen in competitions and things like that.
00:10:57
Speaker
Yeah.
00:10:59
Speaker
But I would just love to know what you've learned about competing the right way without hating your heart and why that's a benefit to athletes.
00:11:07
Speaker
Yeah, I feel like I don't know how many sports this will apply to necessarily because track feels so different from, I mean, like I grew up playing soccer, so I, I at least know a comparison between soccer and track.
00:11:21
Speaker
And I'll be honest, it's easier to love people in track than it was in soccer because like,
00:11:28
Speaker
I feel like to a degree in track, everyone's just kind of out there doing a hard thing together.
00:11:34
Speaker
Like you're not like, yes, you have your team and sometimes you're in a relay or something like that.
00:11:40
Speaker
So you are literally running on the track in the same lane as your team.
00:11:43
Speaker
But for the most part, because it's an individual sport, like it's all you.
00:11:48
Speaker
So there's a certain level where like, I remember getting ready for meets.
00:11:51
Speaker
This is the same in college, but I know this happened a lot in high school where everyone's warming up together.
00:11:57
Speaker
We're all using the same three hurdles and, um,
00:11:59
Speaker
We're going up to the line together and we're all just like, this is going to hurt.
00:12:02
Speaker
This is not going to be fun, but we're all here and we're going to do it together.
00:12:06
Speaker
And so then it was fun to cross the finish line and okay, yay, maybe I had a horrible race.
00:12:11
Speaker
Maybe the girl next to me PR'd.
00:12:12
Speaker
I don't know.
00:12:12
Speaker
We're all reacting differently.
00:12:14
Speaker
But then it was so fun even now when I know people that I'm racing against or if I don't know them, it's fun to cross the finish line and we're all just like...
00:12:21
Speaker
Oh, we did it.
00:12:22
Speaker
And then to turn and like give a hug to the person next to you and such like that.
00:12:26
Speaker
Like, it's just a different mentality where you're like, I'm giving everything that I possibly can into this for me running 400 hurdles.
00:12:34
Speaker
Like, okay, I'm running less than 60 seconds on the track.
00:12:37
Speaker
Okay.
00:12:38
Speaker
I'm putting everything into that 60 seconds.
00:12:40
Speaker
And then it's just like, oh,
00:12:42
Speaker
amazing, it's over.
00:12:43
Speaker
And so you can turn and kind of that relief, I feel like is a fuel to turn to the person next to you and congratulate them.
00:12:50
Speaker
And then it's fun also to like look for your teammates and be able to cheer them on, things like that.
00:12:54
Speaker
So I think honestly, it's easier in track.
00:12:58
Speaker
I don't quite know why, but that's my experience
Celebrating Success and Resilience
00:13:01
Speaker
with it.
00:13:01
Speaker
I get it.
00:13:02
Speaker
I get it.
00:13:02
Speaker
In fact, we have a principle that we really feel strongly about that relates to competing without contempt.
00:13:07
Speaker
And we say this, seek to be your best, not the best.
00:13:12
Speaker
The best, sometimes we could be depressed just because in your case, someone's just flat out faster than you are, right?
00:13:19
Speaker
They haven't worked harder.
00:13:20
Speaker
They're just faster.
00:13:22
Speaker
And so if you're constantly comparing yourself and you think, okay, I'm only going to feel accomplished if I beat everybody,
00:13:31
Speaker
then you could be left very disappointed.
00:13:34
Speaker
But if you're seeking to be your best, in track, there's that concept of your PR, right?
00:13:40
Speaker
Your personal record.
00:13:43
Speaker
And I love that concept.
00:13:45
Speaker
We should all just be trying to PR
00:13:47
Speaker
in life and stop comparison is the thief of joy and stop comparing ourselves to other people.
00:13:54
Speaker
In fact, I saw this video of this guy.
00:13:56
Speaker
He was finishing.
00:13:57
Speaker
He finished second in a race and the reporter like you probably see this baby, but put a microphone in his face and was like, oh, are you disappointed?
00:14:07
Speaker
You know, because he had lost by five feet.
00:14:08
Speaker
He's like disappointed.
00:14:10
Speaker
Why?
00:14:10
Speaker
They're like, well, because so and so beat you.
00:14:13
Speaker
And he just looked at him like he was dumb, you know, he was like,
00:14:18
Speaker
I just ran my PR.
00:14:19
Speaker
He's just faster than me.
00:14:21
Speaker
Like, why would I be disappointed?
00:14:22
Speaker
You know, I love it.
00:14:24
Speaker
I think that that could be a life principle that we learn from track, right?
00:14:29
Speaker
Is that comparison with others instead of comparison with ourselves, who we were yesterday can take away the joy of stuff if we aren't careful about that.
00:14:38
Speaker
And so that's a really cool principle.
00:14:40
Speaker
Anything else you'd say about competing without contempt?
00:14:42
Speaker
I did think of just an example of this.
00:14:45
Speaker
That's all that I really would have to add.
00:14:47
Speaker
But just a few weeks ago, we had our home Duke invite and it was really fun because I'm so happy someone caught this on camera.
00:14:55
Speaker
But I was racing against one of my teammates and she ran a PR.
00:14:59
Speaker
It was like a crazy time and she beat me.
00:15:02
Speaker
So, I mean, you know, she's passing the finish line before I am and whatever.
00:15:05
Speaker
I'm running in behind her.
00:15:07
Speaker
And it was so fun because there was a moment where she looked up at the board, realized that she had just ran an awesome PR.
00:15:13
Speaker
So she has her hands over her face.
00:15:16
Speaker
She's excited, whatever.
00:15:17
Speaker
And I just remember running up to her.
00:15:20
Speaker
And it's just like the cutest little video of us hugging each other or whatever.
00:15:23
Speaker
But it was like...
00:15:25
Speaker
Like, I honestly didn't even know what I had run.
00:15:27
Speaker
Like I had to check again later because I just saw her time and it was like, it was so exciting.
00:15:33
Speaker
I'm like, I know that she's been working so hard to get another, like to drop her time.
00:15:37
Speaker
That's everyone's goal in track, of course.
00:15:39
Speaker
But like seeing that I was like, I don't even know what I just ran.
00:15:43
Speaker
Like, I have no idea, but I know that she ran awesome.
00:15:45
Speaker
So it was just a fun moment of like so much joy.
00:15:48
Speaker
And it wasn't even for me.
00:15:49
Speaker
Like, I didn't even know what I had run until of course I checked later, but yeah.
00:15:53
Speaker
It was just an example of how fun it is to be on such a cool team.
00:15:58
Speaker
And isn't that a better way to live life, right?
00:16:01
Speaker
Like where you're super excited for people, for their accomplishments, instead of just always looking at it on how it impacts you.
00:16:09
Speaker
That's super cool.
00:16:11
Speaker
Awesome.
00:16:11
Speaker
I want to go to another one.
00:16:12
Speaker
And this is one I'm really excited to talk to you about, Allie, because I know part of your personal story last year,
00:16:21
Speaker
You were running at the University of Utah.
00:16:25
Speaker
You were improving.
00:16:26
Speaker
You were doing just so good.
00:16:28
Speaker
And then your, was it the four by four?
00:16:31
Speaker
Yeah.
00:16:32
Speaker
Just the four by four or four by four hurdles?
00:16:35
Speaker
No, just four by four.
00:16:37
Speaker
Four by four.
00:16:37
Speaker
So your four by four team qualifies for nationals, which means you're going to Oregon.
00:16:43
Speaker
You're going to run on that famous track, but you sustained a little bit of an injury.
00:16:49
Speaker
Felt like you still could have ran and go to Oregon and you're there all excited to run.
00:16:55
Speaker
And then you get the news that they're going to replace you with another runner.
00:17:01
Speaker
That must have been, I just have to say, like,
00:17:05
Speaker
It was crushing to work.
00:17:07
Speaker
It was.
00:17:07
Speaker
Not just all season.
00:17:09
Speaker
I mean, your whole life leading up to that moment probably felt that way.
00:17:13
Speaker
And now you have this opportunity and then you get that injury and the choices made to replace you.
00:17:20
Speaker
And yet here you are now.
00:17:23
Speaker
And what's really cool is you're at Duke now.
00:17:26
Speaker
You're running your best times ever.
00:17:29
Speaker
And you've recovered from that, from that setback.
00:17:33
Speaker
I'm just curious what you learned about resilience and bouncing back from that very disappointing experience.
00:17:42
Speaker
Yeah.
00:17:43
Speaker
I mean, of course, for any athlete to be working so hard for something and then to make it to the moment that you've been waiting for.
00:17:51
Speaker
And then in that moment, it felt like it had kind of the rug ripped out from under me.
00:17:56
Speaker
But I feel like
00:17:58
Speaker
There was a while where, you know, I was honestly, I was pretty mad.
00:18:02
Speaker
I wasn't handling it very well because I was thinking, what could I have done differently?
00:18:08
Speaker
Like, you know, there's always, everyone's always going to kind of be in that state of denial.
00:18:12
Speaker
And that's what I was experiencing for a while.
00:18:14
Speaker
But it was nice because, I mean, in a sense, I think it kind of lit a fire in me where I was like,
00:18:22
Speaker
I have another year of eligibility.
00:18:24
Speaker
I wasn't sure if I was even going to use it or not.
00:18:27
Speaker
I was kind of back and forth.
00:18:29
Speaker
I was like, you know, I'm pretty happy with my career.
00:18:31
Speaker
Like I've done some awesome things and having all of that happen.
00:18:35
Speaker
I was like, I don't think I'm done yet.
00:18:37
Speaker
Like I have another year of eligibility.
00:18:39
Speaker
COVID made it.
00:18:40
Speaker
So that was possible.
00:18:42
Speaker
So I was like,
00:18:43
Speaker
well, I'm already graduating from the University of Utah.
00:18:45
Speaker
Like, what do I do at this point?
00:18:47
Speaker
It was like late in the summer and that was a whole other story.
00:18:52
Speaker
But having that fire kind of lit in me, I was like, okay, I'm ready to see what else I can do because I think that there might be more.
00:19:00
Speaker
Let's find out.
00:19:01
Speaker
And so then making the decision to come out to North Carolina and run at Duke was kind of a crazy decision.
00:19:08
Speaker
It was...
00:19:09
Speaker
It was a lot of factors going into making that decision and even being able to come out here.
00:19:14
Speaker
But it's been cool to look back and see that.
00:19:18
Speaker
I think for one, I needed that as like another, that fire to kind of keep me going.
00:19:23
Speaker
But then there's a sense of, I mean, like looking back and seeing that,
00:19:29
Speaker
like I'm stronger now than I had ever been before.
00:19:31
Speaker
And it's cool because in a way it's kind of like proving to me that I was able, like I wasn't done.
00:19:39
Speaker
It kind of made that decision of, you know, you have an opportunity and I was in, you know, so I was an injury that made it so that I couldn't run.
00:19:49
Speaker
It wasn't an injury that was career ending.
00:19:51
Speaker
So I was like, okay, let's heal up and see what else I can do.
00:19:55
Speaker
And then to be able to
00:19:57
Speaker
find a team that would let me come and run with them and then figure out how to, how to keep going, I guess.
00:20:04
Speaker
Well, that's awesome because we talk about with athletes, we say this quote in almost every presentation we, we give, but we believe it.
00:20:13
Speaker
That's why we say it is that one of the greatest lessons or one of the greatest gifts that sports is going to give to an athlete is the opportunity to fail and
00:20:26
Speaker
or be disappointed and learn to respond.
00:20:30
Speaker
Because resiliency is like a muscle.
00:20:33
Speaker
It's built by responding to difficulty and
00:20:38
Speaker
And so it's really cool to watch how you've responded.
Overcoming Injury Challenges
00:20:41
Speaker
And now you're in North Carolina running your best times ever.
00:20:48
Speaker
And you've accomplished things that you hadn't before.
00:20:52
Speaker
And now as you graduate, your collegiate career comes to an end.
00:20:58
Speaker
You start a career, you start a family, all those things are coming in the future.
00:21:03
Speaker
you've built that muscle you've responded once you've moved all the way across the country to keep your dream going you've like you've learned to sacrifice and to get the most out of yourself and and that's only going to come in more and more handy as you as you grow older and and that muscle of resilience sports is really awesome to build that so really cool really cool anything else you would say to young athletes about resilience
00:21:29
Speaker
I feel like I could talk about resilience all day.
00:21:31
Speaker
I feel like it's being tested every single day.
00:21:33
Speaker
Tell me about that.
00:21:35
Speaker
Yeah, what's the daily test of resilience?
00:21:38
Speaker
I mean, I guess right now, I mean, we talked about a previous injury that I had, but I actually am kind of coming back from one right now, which is a little bit unfortunate, but we were kind of just taking care of some, we don't really even know what was going on.
00:21:53
Speaker
Basically, I had some ankle pain and it was in kind of a sketchy spot.
00:21:58
Speaker
Basically, we weren't sure what to do.
00:22:00
Speaker
So we had to kind of just have me rest.
00:22:02
Speaker
So I've been like, today was my first hurdle workout back in a few weeks and
00:22:07
Speaker
It's kind of scary because you're like, okay, does my brain remember how to hurdle?
00:22:12
Speaker
Does my body remember how to hurdle?
00:22:14
Speaker
I don't know.
00:22:14
Speaker
So I feel like that's really been a lot.
00:22:16
Speaker
It's kind of been testing my resilience every single day where I'm like, okay, coming to practice, I have to do a bike workout.
00:22:22
Speaker
I can't run with my teammates.
00:22:24
Speaker
I have to watch them from my little stationary bike over here.
00:22:28
Speaker
But it's cool to be like, okay, no, like...
00:22:31
Speaker
The timing that I'm or like the workout that I'm doing right now on the bike, it's actually really similar to what they're doing on the track.
00:22:36
Speaker
So it's like, OK, that means I can practice my visualization right now.
00:22:39
Speaker
Like, what else can I learn from this right now?
00:22:41
Speaker
And that feels like a form of resiliency because I'm like, OK, I can't run on the track, but I can I can keep going in other ways.
00:22:49
Speaker
I mean, that doesn't mean that's an end all be all like there's other things that I can continue to do to get better.
00:22:55
Speaker
And maybe, yeah, right now it's not physically running, but.
00:23:00
Speaker
that means I've got to work on my brain maybe, or I got to, my visualization might be the thing that's going to save me for this workout or something like that.
00:23:07
Speaker
But it's a lot.
00:23:08
Speaker
Yeah.
00:23:10
Speaker
And that's awesome because there was a guy who wrote a book called The Oz Principle.
00:23:14
Speaker
And he said that,
00:23:16
Speaker
Oftentimes people, they're looking for an excuse instead of a solution.
00:23:22
Speaker
And they settle for a crappy life with a great excuse for it instead of going after the life they want and overcoming obstacles and coming up with solutions.
00:23:33
Speaker
So we all have a limited amount of energy and ingenuity and creativity.
00:23:38
Speaker
And some just apply it all toward excuse making and then stay where they are instead of solution making and goal making and get where they want to get.
00:23:47
Speaker
And what I love is like, yeah, sometimes you're sidelined.
00:23:50
Speaker
And if you are, you're asking yourself, what can I do?
00:23:53
Speaker
I could ride a bike.
00:23:54
Speaker
I could visualize.
00:23:55
Speaker
I could.
00:23:56
Speaker
And I imagine when you say visualize, you're actually mentally going through.
00:24:00
Speaker
You probably have the exact number of steps you take toward each hurdle.
00:24:05
Speaker
Is that how you run?
00:24:06
Speaker
Yeah.
00:24:07
Speaker
Yeah.
00:24:08
Speaker
Because we had Ryan White on, who's an Olympic swimmer.
00:24:13
Speaker
And she literally did her workouts.
00:24:16
Speaker
I forget the numbers, but it takes her like this many strokes.
00:24:20
Speaker
She's a backstroker.
00:24:22
Speaker
And she would take like 11 strokes or whatever it was from one wall to the other.
00:24:28
Speaker
And so she would do all of her sets in 11.
00:24:31
Speaker
Yeah.
00:24:33
Speaker
Like, so every amount of pain she was going through, like lifting weights or everything was in sets of 11 because her strokes were 11 strokes or whatever.
00:24:44
Speaker
And so, so it's kind of cool to think of a, like you're sitting there on a bike, but you're going like one, two, three, four, five, six, jump.
00:24:53
Speaker
One, two, three, four.
00:24:54
Speaker
Is that, am I picturing that the right way?
00:24:56
Speaker
Um, I guess I think that for the most part, I wouldn't involve hurdles if I was on the bike from being honest.
00:25:02
Speaker
I think.
00:25:03
Speaker
Yeah.
00:25:03
Speaker
Yeah.
00:25:04
Speaker
That's I probably could have.
00:25:06
Speaker
I just decided not to.
00:25:07
Speaker
I don't really know why.
00:25:08
Speaker
But no, I remember like being on the bike and I was like, OK, I have what's an example, like 40 seconds on 20 seconds rest or something like that.
00:25:18
Speaker
That's just an example.
00:25:19
Speaker
And actually one that we actually did was like maybe like 40 seconds on 30 seconds rest.
00:25:25
Speaker
And so I, what I would do is I'd be like, all right, I'm starting.
00:25:28
Speaker
And I would just picture myself at a certain part of the track, like the, like maybe beginning of like the 400 or something like that.
00:25:34
Speaker
And I'm like, okay, if I'm running at this pace, like if I start going, here we go, I'm starting my timer for my 40 seconds.
00:25:41
Speaker
And I just visualize like where I would be on the track.
00:25:44
Speaker
And that was a way to keep myself locked in, even though I was just on a bike.
00:25:48
Speaker
Yeah.
00:25:49
Speaker
And it's funny because as people go on in college and in pro athletics and things like that, so many of them have talked to us about visualization.
The Athlete's Impact
00:25:58
Speaker
Is that something someone taught you or is that something that you've just always done?
00:26:04
Speaker
Um, I didn't do it as much as I do now.
00:26:07
Speaker
That's for sure.
00:26:08
Speaker
I think that I remember kind of hearing about it in high school, maybe, but I don't really think I knew what to do or like what worked.
00:26:16
Speaker
I think I kind of had to experiment with some different things.
00:26:19
Speaker
But I know that getting into college was definitely something that was a lot more important.
00:26:23
Speaker
either emphasized by coaches or specific people.
00:26:28
Speaker
But I also just remember, I mean, because social media is so big and it's kind of always picking up chips and tricks on social media, I feel like, that I also think there was just a lot of media attention around it.
00:26:39
Speaker
And since then, so yeah, just being in college and then having media attention and coaches influence, I was like, let me figure out what kind of visualization works for me.
00:26:48
Speaker
And I don't
00:26:50
Speaker
I don't think I'm the best at it, but I do use it kind of really often, especially when I'm injured.
00:26:57
Speaker
Yeah, no, that's great.
00:26:58
Speaker
That's awesome.
00:27:00
Speaker
Thank you for sharing that.
00:27:01
Speaker
I think that building resilience and learning to respond the right way, like I said before, is it's one of the greatest gifts that athletics has to give.
00:27:12
Speaker
And it doesn't stop.
00:27:14
Speaker
And you're participating in a sport that basically...
00:27:18
Speaker
It's a test of resilience.
00:27:20
Speaker
I mean, when you're running, you're in pain the whole time.
00:27:25
Speaker
And it's like, if you're not in pain, you're not going as hard as you could go.
00:27:31
Speaker
And so it really, a lot of what determines who wins is yes, genetics and how fast someone is, but it's also partly how much pain are you willing to put yourself through and not quit?
00:27:44
Speaker
Right.
00:27:45
Speaker
And so so that's a that's a really cool thing.
00:27:49
Speaker
Awesome.
00:27:50
Speaker
OK, our our final principle that I have one other question for you, and that is we believe that athletes have what we call the sport light.
00:28:01
Speaker
And it's that extra attention that's given to athletes because of their position as an athlete.
00:28:07
Speaker
We believe that that sport light, that position gives them the opportunity to do good.
00:28:13
Speaker
for other people.
00:28:15
Speaker
And I'm just curious, what opportunities have you had to use your sport light to help and lift other people?
00:28:23
Speaker
Maybe we'll start with you and then I'd like to widen the circle a little bit.
00:28:26
Speaker
Like in general, when, I mean, being
00:28:29
Speaker
somebody who's participating in college athletics right now.
00:28:32
Speaker
Obviously, I have lots of love for sports in general.
00:28:34
Speaker
And so I've been able to do different things, whether it's like sports camps or just other.
00:28:40
Speaker
There's been a few different like events that I've been able to go to where I was just able to speak to some people.
00:28:46
Speaker
And some of them were like really small groups where it was just a few younger athletes or some where it was more of a little bit bigger.
00:28:53
Speaker
There's been a few different instances where just being able to talk to people, whether it's like, how did you even become a college athlete?
00:29:00
Speaker
Like, when did you start?
00:29:01
Speaker
What's, what's it like?
00:29:03
Speaker
You know, like tell me about every single second of your day or something like that.
00:29:06
Speaker
Like those have been things that I've done before, but it's cool because I wouldn't have been given that opportunity.
00:29:12
Speaker
Otherwise, I think that one of the best things about being a college athlete and the impact that I've been able to have, it's kind of just the people that I'm surrounded by, whether it's like,
00:29:21
Speaker
younger cousins or friends of cousins or just different athletes for like camps that I was been able to work at or things like that because I'm able to interact with people and
00:29:32
Speaker
I hope that I'm able to give them some kind of, whether it's motivation or just insight into what athletics is like at the next level or something like that.
00:29:42
Speaker
There's just been a number of opportunities where I've been able to talk to people.
00:29:45
Speaker
And that's definitely something that I wouldn't have been able to do if I wasn't a college athlete, I think.
00:29:52
Speaker
Absolutely.
00:29:53
Speaker
And that's the sport like piece to that, right?
00:29:55
Speaker
I mean, you just really do have opportunities that others won't have.
00:29:59
Speaker
And you'll even learn things that others won't learn.
00:30:02
Speaker
There will be, you know, 10 years in the future, something you learn there at Duke, and you'll just have someone in your community or in your church group or something like that.
00:30:11
Speaker
There
00:30:12
Speaker
you know, they're in track and you'll say, hey, can I show you something, you know, and it will help them.
00:30:18
Speaker
And that's really cool.
00:30:19
Speaker
One of the things that we're really trying to help young people realize is that some of those that they can help the most, and you alluded to this, are those on their own team.
00:30:32
Speaker
You know, we all have these ups and downs.
00:30:34
Speaker
You've been through your ups and downs.
00:30:35
Speaker
You've talked about some of them here.
00:30:38
Speaker
But sometimes teammates are going through a really difficult time.
00:30:42
Speaker
And because you're around them all the time and you're running with them and you're working out with them and you're with them for so much of the day, athletes are in a position to recognize when one of their teammates are having a difficult time.
00:30:57
Speaker
I'm just curious as you've gone through high school and the University of Utah and now Duke,
00:31:03
Speaker
What have your teammates meant to you?
00:31:07
Speaker
And what would you tell high school kids, younger kids about the importance of looking out for your teammates?
00:31:17
Speaker
Well, no, I have to warn you.
00:31:18
Speaker
If I get emotional, I'm going to have to pause for a sec because this very much might happen, but I will try not to.
00:31:25
Speaker
That's okay.
00:31:26
Speaker
We tolerate emotions on this podcast.
00:31:28
Speaker
Perfect.
00:31:28
Speaker
You would be the first.
00:31:30
Speaker
Yeah.
00:31:30
Speaker
So just give it to us.
00:31:32
Speaker
That's great.
00:31:33
Speaker
Okay.
00:31:34
Speaker
I would definitely say my teammates have been the most impactful part of being an athlete in general, whether it's that from high school.
00:31:42
Speaker
I mean, my high school friends were... I had a high school friend who...
00:31:48
Speaker
played soccer, and she's the one that made me come run track.
00:31:51
Speaker
And then I fell in love with track and decided to keep running at both the University of Utah and here at Duke.
00:31:58
Speaker
The people I've been surrounded with, I'm amazed by them every single day.
00:32:04
Speaker
They're genuinely such amazing people that...
00:32:08
Speaker
I'm going to remember for the rest of my life because they've been so impactful for me.
00:32:12
Speaker
And like you said earlier, just, you know, me moving to a new place and I didn't know anybody out here really.
00:32:18
Speaker
And so being able to immediately have a group of people that I was
00:32:22
Speaker
I was able to be close with and spend every single day with.
00:32:25
Speaker
It was like, I immediately had friends, even if it took me a few weeks to actually get to know them at all.
00:32:30
Speaker
But I, you know, getting there and I was like, okay, I already have my group of people.
00:32:34
Speaker
Like, this is perfect.
00:32:35
Speaker
But I've definitely had multiple instances where, I mean, you know, you're around people, these same exact people all the time.
00:32:43
Speaker
And you kind of start to pick up on when people are maybe a little bit out of it.
00:32:46
Speaker
And maybe it's just because...
00:32:48
Speaker
practice was hard today.
00:32:49
Speaker
Like that's, that's a totally normal thing that will happen, but if it's consistent or, you know, if you're just in a situation where you can be like, Hey, like, okay, low, let's talk like something else is going on.
00:33:00
Speaker
And it's been really cool because I know I've been on the receiving end of conversations like that.
00:33:05
Speaker
It's just kind of, it can be just a simple check-in of like, Hey, how's, how's it going?
00:33:10
Speaker
like outside of track, how's your life?
00:33:12
Speaker
Let's go get lunch.
00:33:14
Speaker
Let's go talk about
The Role of Coaches
00:33:15
Speaker
it.
00:33:15
Speaker
Something like that.
00:33:15
Speaker
It's just been really cool to be surrounded by people who are so attentive to that.
00:33:21
Speaker
And I definitely think that it's important to look for situations like that.
00:33:25
Speaker
And of course, it can be super simple.
00:33:28
Speaker
I mean, even just at practice, it's a really big thing where all of us, you know, we're all
00:33:33
Speaker
sometimes out there at the exact same time, but we're not doing the exact same workouts.
00:33:37
Speaker
And we know, okay, we know Allie's foot is a little bit dinged up right now.
00:33:41
Speaker
We know somebody else is having, you know, something else that's been going on.
00:33:46
Speaker
And so it's so cool to show up and have people be like, okay, how are you doing?
00:33:50
Speaker
How's, how's this going?
00:33:52
Speaker
How's your foot?
00:33:52
Speaker
How's everything?
00:33:54
Speaker
Like that's been so normal this with my teammates where it's like, we all,
00:33:59
Speaker
like to check in with each other.
00:34:01
Speaker
So then as soon as something like we can, we can be there to celebrate each other, but we can also be there to pick up each other when maybe we're not doing our best.
00:34:08
Speaker
And it's important to be the person who's looking for opportunities like that, because I mean, maybe I should take some time to go thank all of my teammates for something like that.
00:34:18
Speaker
Cause I mean, that's been a make, that's been something that's absolutely made my experience with sports a thousand times different than it would have been without them.
00:34:26
Speaker
Same for me, I mean, what I've taken from baseball and playing college baseball is two bad knees.
00:34:35
Speaker
and the best friends in the world, you know, and I would, the price of two bad knees is totally worth it.
00:34:42
Speaker
You know, those, those teammates.
00:34:44
Speaker
And, and so thank you for that.
00:34:46
Speaker
One other question.
00:34:47
Speaker
You've had a lot of coaches and we have a lot of coaches who've, who listened to this podcast in your mind, what makes a great coach that really impacts a young person's life?
00:35:00
Speaker
Can you think of those coaches that have really had an impact on you?
00:35:03
Speaker
And if so,
00:35:05
Speaker
what was it that made them that impactful?
00:35:08
Speaker
And then maybe those that didn't have as big of an impact
00:35:13
Speaker
What do you think that limited the positive impact they were able to have on you as an individual?
00:35:19
Speaker
The very first thing that I thought of was there's a number of, you know, I'm trying to think about what coach and what my thoughts were about them and such.
00:35:28
Speaker
But I think a pretty common factor for the coaches that really stick out in my head immediately is just how they listened to me in different situations, whether it was
00:35:39
Speaker
I mean, kind of like we talked about where there was like a mentally hard time, but having a coach who was ready to listen and ready to be there for me, not just as an athlete, but as a person who has a life outside of sports as well.
00:35:51
Speaker
And then also within the sport, being able to...
00:35:55
Speaker
to really recognize like, okay, I have, you know, again, to bring up the foot, but like, just as an example, and be like, okay, my foot is a little bit dinged up.
00:36:05
Speaker
Here's XYZ that's going on that I'm thinking about it, whether that's like, okay, I'm worried about the pain, but I'm also worried about the fact that I'm worried about it.
00:36:14
Speaker
And like to have those kinds of conversations and have them really listen to me.
00:36:19
Speaker
And it's been interesting because I, I
00:36:21
Speaker
I definitely haven't had the same experience with different coaches.
00:36:24
Speaker
I think there's a different level of how much they'll really listen, but that has absolutely made the difference of them being able to look at me and be like, okay, yes, let's, let's work through this together.
00:36:35
Speaker
Let's like, just to recognize it.
Future Plans and Reflections
00:36:39
Speaker
And it's, it goes beyond just me as an athlete.
00:36:42
Speaker
It really feels like they're seeing me for a person outside of my sport.
00:36:48
Speaker
I can almost put in my coaches into different categories.
00:36:52
Speaker
And one of the ways I could categorize them is those who were worried about what I could do for them and those that were worried about me.
00:37:03
Speaker
Yes, I agree.
00:37:05
Speaker
The ones that left an impression on me are the ones that seemed to be, they loved Shad Martin, not just what Shad Martin could do in the middle infield or whatever.
00:37:17
Speaker
And I will never forget those that invested in me like that.
00:37:22
Speaker
And so that's really cool.
00:37:26
Speaker
Allie, there's a lot of people that listen to this.
00:37:28
Speaker
And we try to help people learn life's lessons through sports, through the eyes of the athletes that we interview.
00:37:39
Speaker
And I'm just curious if you've shared a lot with us already, but if I were to ask you, what are some of the most important life lessons that sports have taught you personally?
00:37:51
Speaker
What would some of those be?
00:37:52
Speaker
That is a loaded question.
00:37:56
Speaker
There's a lot that I've learned from sports, I feel like.
00:38:00
Speaker
One of the first things that comes to my head, though, I can't remember if we've touched on this already or not, but...
00:38:06
Speaker
One of the first things that comes to my brain or to my head is just the.
00:38:12
Speaker
How sports allow me to just put everything that I am into something, and I think that's really cool, and that's something that I definitely had to learn how to do because we kind of talked about.
00:38:26
Speaker
This was mentioned a little bit earlier, but we kind of talked about how sometimes, you know, it's hard to or sometimes people kind of fall into a pattern where they hide behind their excuses or things like that.
00:38:37
Speaker
But it's been really cool because track is very much a...
00:38:42
Speaker
okay, I'm going to go give it 110% on this track or in this race if I possibly can.
00:38:48
Speaker
I'm going to give it everything I have.
00:38:50
Speaker
And I absolutely don't want to cross the finish line and think, oh, man, I had a little bit left in me.
00:38:56
Speaker
Like, that's something that you have to train yourself not to do.
00:39:00
Speaker
Basically, you have to train yourself to...
00:39:03
Speaker
I mean, basically be in the mental state of the race before you even start the race so that once you're going, you can just keep going.
00:39:12
Speaker
You're already going to be in pain.
00:39:13
Speaker
Might as well run faster so you're not in pain any longer, right?
00:39:18
Speaker
I had one runner I was talking to, not on a podcast, but it was a personal conversation that it would probably relate.
00:39:26
Speaker
You could relate with this.
00:39:27
Speaker
He's like, the hardest thing about running is, you know, you're only five seconds away from being out of pain at any given moment.
00:39:35
Speaker
All you have to do is stop and the pain's over in five seconds.
00:39:39
Speaker
And he said, there's not many things in life that hurt so bad that you could stop in five seconds just by choosing, you know, but, but running's like that.
00:39:49
Speaker
But one of the great parts of running and why it's such an incredible sport is that it teaches you to push through the pain, to push through, make sure when you hit that finish line,
00:40:01
Speaker
There's nothing left in the tank.
00:40:02
Speaker
And, you know, being someone who's hit more finish lines than you have in life, right, where things have an ending, right?
00:40:12
Speaker
You know, my wife and I got married, for example, and then there's a finish line when you have kids like that.
00:40:18
Speaker
That's the time that you had just the two of you together.
00:40:24
Speaker
Get the most out of that.
00:40:26
Speaker
Like really soak up all of that.
00:40:28
Speaker
Make sure you leave nothing, nothing there.
00:40:31
Speaker
Like there's something to giving your most to every moment, which kind of gets back to winning the hour that we talked about before.
00:40:39
Speaker
But I think you really learn that as you running can teach you that.
00:40:43
Speaker
Then you could apply it to everything else.
00:40:45
Speaker
And that is a great life lesson.
00:40:48
Speaker
So.
00:40:49
Speaker
Well, Allie, thank you so much for taking the time to be on our podcast today.
00:40:53
Speaker
And we really appreciate you.
00:40:55
Speaker
Tell us what you're up to now.
00:40:58
Speaker
And we would love to know what your degrees are and what you're hoping to do with that after going to Duke.
00:41:05
Speaker
And so people know how to contact you.
00:41:09
Speaker
Yeah, my plan right now, well, I'll be staying in North Carolina, not going back to Utah quite yet.
00:41:17
Speaker
And I'm currently planning on going into human resources.
00:41:21
Speaker
That's the current plan.
00:41:22
Speaker
Maybe with a little something else in coaching.
00:41:25
Speaker
I feel like I'm not ready to give up sports completely yet.
00:41:28
Speaker
So anyway, I can still be involved and that's what I'm going to continue looking for.
00:41:34
Speaker
Awesome.
00:41:35
Speaker
Well, we wish you the best of luck and thank you so much for sharing your thoughts with us on this podcast.
00:41:42
Speaker
And I hope your ankle heals up perfectly and that you get to finish your college career with a bag.
00:41:51
Speaker
And so we'll send all of our good vibes and prayers to North Carolina that you could finish up.
00:41:57
Speaker
So good luck.
00:41:58
Speaker
And thank you so much.
00:42:00
Speaker
Thank you for having me.
00:42:02
Speaker
Thank you so much.
00:42:03
Speaker
And thank you everyone for joining the especially for athletes podcast.
00:42:05
Speaker
Eyes up, do the work.
00:42:07
Speaker
Thank you for joining the especially for athletes podcast to learn more about especially for athletes organization, get a copy of our book, the sport light, or to bring our program to your team, school, business, or organization.
00:42:19
Speaker
Visit us at especially for athletes.org.