https://sunrisefitnessllc.com/katestraining daily 0.75 2025-09-14 https://sunrisefitnessllc.com/katestraining/2025/9/14/2025-superior-100 monthly 0.5 2025-09-15 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/8d1199c5-531e-4579-98f7-888d205fa5c1/ScottRokis_SFTR10025_s100+25-069-%28ZF-5627-68705-1-001%29.jpeg Blog - 2025 Superior 100 - Make it stand out Pre-race photo by Scott Rokis https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/0d74b836-0477-446b-b7e9-ff094f9a7dd9/IMG_7136.jpeg Blog - 2025 Superior 100 - Make it stand out Twinning is winning! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/b820dc89-fc3f-4ec9-a981-a8c4fb3a0a8a/IMG_4211.jpeg Blog - 2025 Superior 100 - Make it stand out The BEST CREW a girl could ask for. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/591bcdea-442c-4fc1-8708-baa780659988/IMG_6401.jpeg Blog - 2025 Superior 100 - Make it stand out Leaving Silver Bay aid station. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/0a9341a7-68d2-4bf1-a564-2702232eff72/AW_S1002025-0618-%28ZF-5627-68705-1-004%29.jpeg Blog - 2025 Superior 100 - Make it stand out Literally holding onto my hat! That wind on the ridges was no joke! Scot Rokis photo. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/55b82380-c5e9-4902-b8df-d0803c5f1359/ScottRokis_SFTR10025_SRR33668-%28ZF-5627-68705-1-006%29.jpeg Blog - 2025 Superior 100 - Make it stand out All smiles as we cross Mount Trudee. Scots Rokis Photo. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/ecf13f2f-70d4-428c-82a8-648e49d53fea/IMG_4325.jpeg Blog - 2025 Superior 100 - Make it stand out Hiking & eating as we head towards County Road 6. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/8df273b5-cac4-484d-a297-0a2602b13171/84A49CA7-D565-4F49-B9D2-508D2F280D06.jpeg Blog - 2025 Superior 100 - Make it stand out Finland Aid Station mile 50. Half way! PC Willow H. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/3a2201ec-bc38-48cd-a51c-64c8c9fc153f/ScottRokis_SFTR10025_SRR34997-%28ZF-5627-68705-1-008%29.jpeg Blog - 2025 Superior 100 - Make it stand out Saturday morning. Scott Rokis photo. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/fde7b53c-2f08-4e36-b053-fa44b041ee0d/IMG_4330.jpeg Blog - 2025 Superior 100 - Make it stand out Game face in those later miles. SFTR photos. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/042e1c2a-d1ea-4a60-9917-3a7f71f8d6f3/AW_S1002025-3253-%28ZF-5627-68705-1-009%29.jpeg Blog - 2025 Superior 100 - Make it stand out Moving toward the finish. Scott Rokis photo. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/e24681c0-a6d7-42c9-953b-c89c3d859017/IMG_1084.jpeg Blog - 2025 Superior 100 - Make it stand out Finished!!! https://sunrisefitnessllc.com/katestraining/2025/4/15/zumbro-100 monthly 0.5 2025-04-17 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/dbc7d906-4466-44c9-adc7-58f17c42e6ff/IMG_3246.jpeg Blog - Zumbro 100 - Make it stand out Ready! Set! Go! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/fabb2427-01fd-4c3f-99ae-2c9423327b46/IMG_3257.jpeg Blog - Zumbro 100 - Make it stand out The view of race headquarters from the top of the bluff. By Saturday this would be packed with racers of the shorter distance events. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/3caf749a-9971-4b6f-bb59-4259df0fe482/ScottRokis_25Zumbro100_SRR31668-%28ZF-2660-93445-1-001%29.jpeg Blog - Zumbro 100 - Make it stand out Grinding up one of the big climbs Friday. Scott Rokis Photography. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/c35f0768-9c12-4af9-a37d-e1243b8f50b0/DSC01364.jpeg Blog - Zumbro 100 - Make it stand out My new friend, Chris, and I as we cross the infamous bridge over the Zumbro River. We would cross this bridge 2x each loop. Jamison Swift Photography. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/d255399e-ea82-4324-97f6-1605d9cc3341/DSC01074.jpeg Blog - Zumbro 100 - Make it stand out Loop 1 energy! Jamison Swift photography. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/8bb80b20-4dd8-4522-8375-fe54e5bb52a7/IMG_3262.jpeg Blog - Zumbro 100 - Make it stand out Mashed potatoes on the go. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/a7eea385-858c-4e18-83c8-2d7c50298f86/IMG_3263.jpeg Blog - Zumbro 100 - Make it stand out Photos don’t do it justice, but the moon over the river was really amazing. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/171c7b30-ca35-4533-b583-26c98a5872a7/IMG_3259.jpeg Blog - Zumbro 100 - Make it stand out A river of sand mid way through each loop. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/666c4ed5-1997-4d50-b3e7-408f54ab2c33/IMG_3266.jpeg Blog - Zumbro 100 - Make it stand out Saturday morning sunrise as we move into loop 6. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/fed0f8f3-e3ce-41a4-837c-481ed5c4652f/ScottRokis_25Zumbro100_SRR36103-%28ZF-2660-93445-1-004%29.jpeg Blog - Zumbro 100 - Make it stand out Jeff & I making our way through the sand section on loop 6 as we ready to pass a 50 mile runner. Scott Rokis Photography. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/f6a34850-e89f-445f-aaca-c6d3a92b3db9/DSC02066.jpeg Blog - Zumbro 100 - Make it stand out Those finish line feels! Jamison Swift Photography. https://sunrisefitnessllc.com/katestraining/2024/9/15/2024-superior-100 monthly 0.5 2024-09-15 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/b6ed9e81-5b0f-4f6b-904a-cb37a047f66e/FullSizeRender+2.jpeg Blog - 2024 Superior 100 - Make it stand out My number one & best crew chief anyone could ask for. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/6ab8680f-f94c-40b4-b0a2-c0abeb3794c5/090624_SuperiorFall24_0204.jpg Blog - 2024 Superior 100 - Make it stand out Early miles with lots of other runners as we make our way towards the first aid station. PC Ambruster Photography. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/423309c5-264c-4de7-9e76-9a8778a73679/ScottRokis_24Fall100_SRR32528-%28ZF-1123-49674-1-005%29.jpg Blog - 2024 Superior 100 - Make it stand out Leading the way! So fun to share some conversations as we all headed towards Lutsen! Also the lake was so blue! PC Scott Rokis https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/6064d1a5-8bd2-42e8-bead-b145d8ba8438/ScottRokis_24Fall100_SRR58132-%28ZF-1123-49674-1-003%29.jpg Blog - 2024 Superior 100 - Make it stand out The sun setting on Sawmill Dome during the final section before County Road 6. PC Scott Rokis. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/3f742778-39c5-4269-bc5c-fd9a39d285ad/IMG_0511.jpeg Blog - 2024 Superior 100 - Make it stand out Ready to take on the night! Temps were already dropping, it was going to be a chilly night on the trail. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/81098a5b-1b3e-4b40-a814-36f58405d851/090724_SuperiorFall24_0040.jpg Blog - 2024 Superior 100 - Make it stand out Kelly & I cruising into a new day! Sun is up, lights are off, smiles are on! PC Amrbruster Photography https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/8b146811-9d7d-4c32-8597-77bbd0f3539d/090724_SuperiorFall24_0592.jpg Blog - 2024 Superior 100 - Make it stand out Contemplating my life choices as I make my way down the rocks along the Temperance River. PC Armbruster photography. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1ae250f0-cd45-46c7-96d4-35da71d2e4dc/ScottRokis_24Fall100_SRR59586-%28ZF-1123-49674-1-004%29.jpg Blog - 2024 Superior 100 - Make it stand out Moving through the trees in the final sections. PC Scott Rokis. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/a61050f3-57ea-4fa4-a738-050d4bf73f38/IMG_1967.JPG Blog - 2024 Superior 100 - Make it stand out Finish line celebration with pacer Erin on my heels! PC Adventure Wheelers Photography. https://sunrisefitnessllc.com/katestraining/2024/4/28/elm-creek-backyard-ultra monthly 0.5 2024-04-28 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/a6ee22a7-b0a5-439c-a7d0-1b1d9bbf2cb3/IMG_1209.jpeg Blog - Elm Creek Backyard Ultra - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/c3e73217-3d71-4ffd-95c1-dc6928862b22/IMG_1192.jpeg Blog - Elm Creek Backyard Ultra - Make it stand out At the start line. PC Bruce Holman. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/5c632c13-43fc-4945-9b74-410f29450bd1/IMG_1188.jpeg Blog - Elm Creek Backyard Ultra - Make it stand out The Taj Mahal as one of my crew members called it. There were about 100 other tents set up around us. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/fee48271-961d-4b44-bf40-a335e7ce6dcb/IMG_1213.JPG Blog - Elm Creek Backyard Ultra - Make it stand out Still smiling. PC Jamison Swift https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/e81fb1f9-c673-4b5f-812a-8607c440f161/IMG_4882.jpeg Blog - Elm Creek Backyard Ultra - Make it stand out Two thumbs up, even when you don’t quite reach all your goals. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/dced04de-3e45-4dde-9463-41abdaa8a213/IMG_1211.jpeg Blog - Elm Creek Backyard Ultra - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sunrisefitnessllc.com/katestraining/2023/12/23/hitchcock-100 monthly 0.5 2023-12-23 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/55be4a64-db9f-418c-9b24-333a238967cb/IMG_0441.jpeg Blog - Hitchcock 100 - Make it stand out Pre-race with Alisha & Kelly.. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/fe1b4bb3-32ba-4ca0-bf1f-9fca846b4174/IMG_0444.jpeg Blog - Hitchcock 100 - Make it stand out Blurry photo of Omaha sky line as the sun comes up on the first day. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/08f8f6a6-70ee-49f2-b7b1-b8bf3f28963a/IMG_0468.JPG Blog - Hitchcock 100 - Make it stand out Cruising into the Lodge at the end of loop 1. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/8e764d53-75cd-4613-9e1b-d26b0e16909c/IMG_0536.JPG Blog - Hitchcock 100 - Make it stand out Photo by Kylie Lang. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/b88f4e93-7dd2-4c65-a8ec-14db0bffd9c6/IMG_0450.jpeg Blog - Hitchcock 100 - Make it stand out Sunset on loop 3. I kept my face covered a lot of the time to avoid over drying my mouth & face from the wind. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/f6d42f8d-2c3f-42e3-8ddd-46a781d63aa9/IMG_0459.JPG Blog - Hitchcock 100 - Make it stand out Kelly & I heading out into the darkness (with snacks!) https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/10bea3c9-bc34-44d8-aed1-e24af487266a/IMG_0460.JPG Blog - Hitchcock 100 - Make it stand out Finishing a loop in the night. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/bca21945-ff2b-4a4e-a5ab-0d1dd7f3f45f/IMG_0461.JPG Blog - Hitchcock 100 - Make it stand out Starting loop 6 with Alisha. Bacon in hand! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/69180628-7687-4684-a504-695d994afdaa/IMG_0467.jpeg Blog - Hitchcock 100 - Make it stand out The very sad looking turn around sign at the end of an out and back section. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/800c415a-d1ad-483c-9383-7886beae603a/IMG_0466.JPG Blog - Hitchcock 100 - Make it stand out Finished!!! With the help of two amazing women! https://sunrisefitnessllc.com/katestraining/2023/9/12/superior-100-dnf-edition monthly 0.5 2023-09-12 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/eb0d92a9-1ddc-4353-8a24-aeb67da463f9/IMG_8754.JPG Blog - Superior 100 DNF Edition - Make it stand out Pre Race Photo thanks to Scott Rokis. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/fe8c6aca-3214-4631-91c7-1240499eff59/IMG_8752.jpeg Blog - Superior 100 DNF Edition - Make it stand out Race check in with my “Team Pocket Pickles.” https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/778210dd-df4f-4910-bbb3-0a1aed9dd59c/IMG_8803.JPG Blog - Superior 100 DNF Edition - Make it stand out Race morning ready to go! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/ea27f219-48ad-49e0-b028-b4ff2f5a4015/IMG_8812.JPG Blog - Superior 100 DNF Edition - Make it stand out Somewhere in the early miles. Photo curtsey of Christian Worby. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/173bb296-72be-41e5-89de-d8ed18258bef/IMG_8813.JPG Blog - Superior 100 DNF Edition - Make it stand out Bean & Bear Overlook. Photo by Christian Worby. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/c87bd41d-b1db-428d-a196-e89a41146de3/AE5DD017-305D-4941-84AD-D4F46565381B.jpg Blog - Superior 100 DNF Edition - Make it stand out Thank you Lauren & Jack & the crew from Performance Running Gym for the amazing aid station! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/65049756-1a71-43ce-892d-75522f727895/IMG_8804.JPG Blog - Superior 100 DNF Edition - Make it stand out Finish Line with “TPP!” https://sunrisefitnessllc.com/katestraining/2023/3/21/three-days-of-syllamo monthly 0.5 2023-03-21 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/588d902c-561b-4b68-8513-80597df36548/IMG_8023.JPG Blog - Three Days of Syllamo - Make it stand out Coming through Fat Man’s Gap during the 50 miler on day 2. Photo by M. Barton. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/80bcfabf-6fad-4405-af07-80e5cd50e737/IMG_7981.JPG Blog - Three Days of Syllamo - Make it stand out Quite the crew from MN & WI! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/d87423c5-afd7-4823-80dc-1725d6986a42/IMG_7949.jpeg Blog - Three Days of Syllamo - Make it stand out Steph & I at the start of day 1. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/2d414e0e-5b6a-45bf-b563-01a78784d291/IMG_7966.jpeg Blog - Three Days of Syllamo - Make it stand out These rocks were so cool! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/dd091134-6f85-400b-82ee-a3344ed1d112/IMG_7982.JPG Blog - Three Days of Syllamo - Make it stand out Heading into the river on the way back from the aid station. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/26943e10-bee4-49da-acd4-f008295c21a5/IMG_8337.jpeg Blog - Three Days of Syllamo - Make it stand out Heading into mile 9 aid station. A Hoff photo. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/4935b667-d293-46e1-8695-b245611cff07/IMG_9669.jpeg Blog - Three Days of Syllamo - Make it stand out Runners headed up the hill at the start of the 50 mile on day 2. S. Hoff photo. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/b3653dc4-8111-4d94-8fce-5ed92c5c1f10/IMG_7988.jpeg Blog - Three Days of Syllamo - Make it stand out The turn around cone in the woods. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/a6e2d2f4-a76f-4e8a-9fb0-8223bc53fa8b/IMG_7993.jpeg Blog - Three Days of Syllamo - Make it stand out Thankfully I spotted the arrow sketched into this rock or who knows where I would have ended up! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/e36a824f-8e73-4879-92ba-4cb6f5dee35e/IMG_7995.jpeg Blog - Three Days of Syllamo - Make it stand out Day 3. Here we go! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/647fc681-7fa5-49a3-9a4b-b91a3e8433df/IMG_8001.jpeg Blog - Three Days of Syllamo - Make it stand out Soaking it all in on day 3! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/5d85f425-404a-4bfd-b2cc-8673c557f9bc/IMG_8024.JPG Blog - Three Days of Syllamo - Make it stand out Finishing the loop with my friend, Maria. It was a great weekend! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/45ea1316-2819-4278-b52c-dda4af031176/IMG_8007.jpeg Blog - Three Days of Syllamo - Make it stand out All smiles at the end of day 3. And I did it all for a ROCK! Ha! Ha! https://sunrisefitnessllc.com/katestraining/2022/9/26/2022-superior-100 monthly 0.5 2022-09-26 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/90d430a9-77dd-4e22-87ae-c40019dca4b3/4782B0E6-AAB8-43BC-9F80-B00B507D042F.jpeg Blog - 2022 Superior 100 - Make it stand out Pre race photo by Scott Rokis. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/d329f64f-a7e5-4f9e-a179-3d97a7270930/tempImage76SmXN.jpg Blog - 2022 Superior 100 - Make it stand out Getting excited for the day ahead with my long time friend, Steph. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/59ac941c-1640-4de9-b485-29102de8932d/8A1EC3B9-68E6-413E-878F-1D0B0975EC9C.jpeg Blog - 2022 Superior 100 - Make it stand out Soaked but smiling in the early miles. Photo by Jodee Thomas. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/77acecd0-48b7-42c0-b29b-a86ad1933837/603F33B4-408E-4729-BD6E-52BA947C6115.jpeg Blog - 2022 Superior 100 - Make it stand out On the way to Beaver Bay. Photo by Scott Rokis. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/9b27cfb0-3bb0-4cfd-add5-b618974213bb/tempImageIUzHEq.jpg Blog - 2022 Superior 100 - Make it stand out Muddy legs in the first 18 miles! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/553bb02a-d9a1-4b8d-9e09-9e8aad25210b/8329910C-7573-478B-A522-452F9310D4CD.jpeg Blog - 2022 Superior 100 - Make it stand out Making my way towards the aid station as night rolls in. Scott Rokis photo. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/9065b828-5824-4736-8cc7-5da7d3067990/B4FC05CD-4403-470B-AF6C-53198CEEC21D.jpeg Blog - 2022 Superior 100 - Make it stand out Jen & I running into Sugarloaf Aid station as the sun comes up. Scott Rokis photo. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/87e9152f-eb66-4a19-83aa-6d4ab1eecd04/B89D16D9-09DB-459B-9E6B-AB39CB579713.jpeg Blog - 2022 Superior 100 - Make it stand out Happiness is a scratch made cookie at the final aid station! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/ac08c473-0c8e-466d-82a8-aff214e08128/tempImage5JOuX1.jpg Blog - 2022 Superior 100 - Make it stand out Making my way to the finish, one step at a time. Photo by Michelle Volk. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/b4508d38-46a2-4b95-b111-c9fe068e7626/tempImagePEYOhv.jpg Blog - 2022 Superior 100 - Make it stand out Running it in! Photo by Michelle Volk. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/dcfffff5-03e8-4a47-9564-5da766207eaa/tempImagewSLGCB.jpg Blog - 2022 Superior 100 - Make it stand out Finish line feels!!! https://sunrisefitnessllc.com/katestraining/2022/8/2/never-summer-100k-sweet-redemption monthly 0.5 2022-08-03 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/4df0e2f6-8af1-4edf-b6da-65e8dca19be3/IMG_6598.jpeg Blog - Never Summer 100k - Sweet Redemption - Make it stand out Good Morning from Walden, CO. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/6b678f99-3284-4b53-991f-29781f426633/IMG_1581.jpeg Blog - Never Summer 100k - Sweet Redemption - Make it stand out A trio of Midwest Ladies ready to take on the mountains! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/eceb2fdb-4479-4b2c-8df4-7b7eed7972ec/IMG_6701.JPG Blog - Never Summer 100k - Sweet Redemption - Make it stand out 100k Elevation Profile https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/8ffd959b-51a5-4d1a-8e26-61d9b970a55b/IMG_6624.jpeg Blog - Never Summer 100k - Sweet Redemption - Make it stand out The beautiful Lake Agnes, 8 or so miles in. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/6a3e66d1-cd70-46ed-a3fa-469739562b79/IMG_6631.jpeg Blog - Never Summer 100k - Sweet Redemption - Make it stand out That high point in the distance…. that’s Diamond Peak, where we are headed! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/6b01c898-2e15-480e-b866-bb5f9dbad984/IMG_6635.jpeg Blog - Never Summer 100k - Sweet Redemption - Make it stand out Making our way up Diamond Peak. It is so steep! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/61039203-9ee6-4806-b0ef-260fde889d94/IMG_6638.jpeg Blog - Never Summer 100k - Sweet Redemption - Make it stand out Still climbing! Straight towards the sky! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/c4696375-7bf1-41c6-bb59-c132ee1bf409/IMG_1610.jpeg Blog - Never Summer 100k - Sweet Redemption - Make it stand out We made it!!!! The views are amazing! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/16c602d3-48c1-49c4-98c9-ffd55c5b53cc/IMG_6642.jpeg Blog - Never Summer 100k - Sweet Redemption - Make it stand out And that’s where we’re headed across the vast expanse of the saddle toward Montgomery Aid Station! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/c74003ea-2e3d-4aa0-a816-97c56583337e/IMG_6654.jpeg Blog - Never Summer 100k - Sweet Redemption - Make it stand out Kelly Lake & the leading edge of the boulder field. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/2ca2097d-0b80-43a7-acb2-69b51e3686d2/IMG_6656.jpeg Blog - Never Summer 100k - Sweet Redemption - Make it stand out Clear Lake turn around…. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/accf5f3f-606d-43b7-a6fb-a0e0e5d8edc0/IMG_6688.JPG Blog - Never Summer 100k - Sweet Redemption - Make it stand out Finally made it to the finish!!! Thanks Jen, for the photo!!! https://sunrisefitnessllc.com/katestraining/2021/9/26/superior-100-race-report monthly 0.5 2021-09-28 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1632663209675-WQULP3FTT6EX9UR3IEL1/IMG_4696.jpeg Blog - Superior 100 Race Report - Make it stand out Pre-race photo! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1632663454556-QVYEL48IZIL9PN8Y11DM/IMG_4699.jpeg Blog - Superior 100 Race Report - Make it stand out #kellystrong Team Pocket Pickles https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1632663632304-0HG9R2CA35NDZ1MJNJDG/IMG_1595.jpeg Blog - Superior 100 Race Report - Make it stand out Beaver Bay Aid Station at 20 miles. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1632663725812-R7ZJUD0MB0EROQFQJO8M/IMG_4711.jpeg Blog - Superior 100 Race Report - Make it stand out Leaving the aid station with pickles in hand! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1632794550962-LNUGSZ4Z9T0OVTZCWT59/IMG_4715.jpeg Blog - Superior 100 Race Report - Make it stand out A quick photo break to soak up the magic of Bean & Bear Lakes on the way to the Tettegouche aid station. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1632794335208-UQSFL7CQ5C6GRKFFSI5J/IMG_4717.jpeg Blog - Superior 100 Race Report - Make it stand out The setting sun on Friday evening. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1632794174699-0B0QG5071R3ZWJB950J8/tempImage2Hz7Sx.png Blog - Superior 100 Race Report - Make it stand out Matt helping me get ready for the overnight section. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1632794390385-QSURALN37FTZWF2RS8HG/IMG_4752.jpeg Blog - Superior 100 Race Report - Make it stand out Slowly making my way to Cramer Road aid station. E. Volk photo. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1632666174331-RO6IAAGDIMAOVROI00QI/IMG_4727.jpeg Blog - Superior 100 Race Report - Make it stand out This way to the finish line! M. Volk photo. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1632666380246-Z3RSKINKMVIFM5M02D5O/IMG_4728.jpeg Blog - Superior 100 Race Report - Make it stand out Making my way to Lutsen! M. Volk photo. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1632666457944-1O1MOL4LO9MQ0UJFK1MB/IMG_4730.jpeg Blog - Superior 100 Race Report - Make it stand out The final push to the finish line at Lutsen Resort. M. Volk photo. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1632794455218-OSV8WMK79AGQ5IVI7E5C/IMG_1916.jpg Blog - Superior 100 Race Report - Make it stand out All the emotions!! Finish line tears captured by S. Severson. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1632794478952-D468N3DZYK2U6D298WT9/IMG_4724.jpg Blog - Superior 100 Race Report - Make it stand out DONE!!!! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1632666705737-RWJ1I82ITIA8O3N2GTR0/IMG_4731.jpeg Blog - Superior 100 Race Report - Make it stand out The BEST CREW & PACERS I could ask for! Team Volk & Team Leis!! https://sunrisefitnessllc.com/katestraining/2021/7/2/western-states-100-race-report monthly 0.5 2021-07-02 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1625258969651-2EU3NN515MCKHTVNZMWK/tempImagezu425j.gif Blog - Western States 100 Race Report - Make it stand out Pre-race photo. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1625259007069-EMMB07GYB2TQE50C7XY9/tempImagelrBLUw.gif Blog - Western States 100 Race Report - Make it stand out 18 hours + until go time! The race starts here at the bottom of the ski area & starts by going UP the mountain! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1625259183725-KGPH3SD7LGAZ82DDWAF4/tempImage1rFDWc.gif Blog - Western States 100 Race Report - Make it stand out Race morning! 50* at the start line felt refreshing! It was going to get hot though! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1625259251325-KDQPKVJMZQHI1RO1FDO0/tempImagemJY340.gif Blog - Western States 100 Race Report - Make it stand out Crew selfies are the best!!! Thank goodness for these amazing women!!! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1625259370029-K2N9TR735FMBA581RZTT/tempImageAxoph2.gif Blog - Western States 100 Race Report - Make it stand out Looking back at Olympic Valley & Lake Tahoe in the distance. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1625259430649-HDQILFAWR9FMGK0R5X1P/tempImageWZ7JtM.gif Blog - Western States 100 Race Report - Make it stand out Almost to the top of the escarpment! So much energy up here!!! It was amazing! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1625259488128-E4VHILYKG54JVAXAJBHY/6DD25BCA-0CAA-4350-8595-7C5233B8E28C_1_201_a.jpeg Blog - Western States 100 Race Report - Make it stand out So happy to be here! Almost to the top! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1625259681306-H7ZXAIC4V34MV4CYIANA/tempImageYwnOFb.gif Blog - Western States 100 Race Report - Make it stand out Riding high at mile 24! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1625259729337-L3BACD4ARAVCJ69XIH18/tempImageuJldwA.gif Blog - Western States 100 Race Report - Make it stand out Taking full advantage of the cold water spray! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1625259884690-TDQHKEM48C65GFPFMBFZ/tempImageJYtDQo.gif Blog - Western States 100 Race Report - Make it stand out Moving through Robinson Flat with Alli’s help. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1625260496749-8V15VIP3874CRZCJPCV9/tempImagept3fCA.gif Blog - Western States 100 Race Report - Make it stand out The crew worked their magic at Michigan Bluff, mile 55. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1625260615088-UXLLUYZG6FHUFHARQUZ5/tempImageljBcem.gif Blog - Western States 100 Race Report - Make it stand out Moving through the Foresthill Aid Station, mile 62. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1625260730948-WLLC7994D97HMLSUEX2C/tempImageOX7fqj.gif Blog - Western States 100 Race Report - Make it stand out Arriving at Rucky Chucky Aid Station, Mile 78. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1625260807375-HMG4RF7XWW6KUZDQPX29/9DF409DF-9698-4EFE-8235-903C6E0FFED8.jpeg Blog - Western States 100 Race Report - Make it stand out Crossing the American River. Those volunteers were fantastic! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1625260928835-TABIWT5GOPHNT4WZQQUV/tempImagerv7kaw.gif Blog - Western States 100 Race Report - Make it stand out Leaving the Pointed Rocks aid station. 5.7 miles to the finish. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1625261040865-MKLWNQZ7W7LQSD9X9X0K/F4588466-035E-44F5-AFA8-91BD742FB10C.jpeg Blog - Western States 100 Race Report - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sunrisefitnessllc.com/katestraining/2021/6/13/exciting-times monthly 0.5 2021-06-13 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1623616163243-SNSUE8Y0E0FTPIYNPZFJ/tempImage3Nu6rN.gif Blog - Exciting Times! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1623616692318-MHLXR7GE5AIDOPX82NSE/IMG_4790.jpeg Blog - Exciting Times! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sunrisefitnessllc.com/katestraining/2020/10/25/2xxwgueik5okecdkbd1zmo49neyw4x monthly 0.5 2020-10-25 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1603635582804-62K92PNAYW11OS3R5IEU/IMG_2901.jpeg Blog - Mines of Spain 100 Race Report Pre race photo compliments of Mile 90 Photography. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1603636030011-VDWVZIS3D64GE8ZRAU9U/IMG_2909.jpeg Blog - Mines of Spain 100 Race Report Running around the monument on loop 1. Mile 90 Photography https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1603636089444-5GSSOGMICTPQ01N746SW/IMG_2873.jpeg Blog - Mines of Spain 100 Race Report Morning river views. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1603636527427-BDR9F4O10YC0VNHDOTR8/IMG_2911.jpeg Blog - Mines of Spain 100 Race Report Cruising along on loop 1. Mile 90 Photography https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1603636590441-XPJKYLDZ9AEWC51BZ8I4/IMG_2914.jpeg Blog - Mines of Spain 100 Race Report Working on keeping my feet dry on one of the many creek crossings. Mile 90 Photography https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1603636665774-IR2YPZGRYSZQD64M8Z9Z/IMG_2876.jpeg Blog - Mines of Spain 100 Race Report Running along the bluffs was gorgeous. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1603637239499-148LF5MNH6WA0G0IP10Y/IMG_0702.jpeg Blog - Mines of Spain 100 Race Report Finishing Loop 2. M. Leis Photo https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1603637877570-623GQMPXYOSKKEXW53BW/IMG_2919.jpeg Blog - Mines of Spain 100 Race Report Coming in after loop 3. Mile 90 photography https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1603637915138-JVDWCURDJ6VKQQPTAR4G/IMG_2922.jpeg Blog - Mines of Spain 100 Race Report Time to take care of the feet. A sock change before heading out on loop 4 with Chris. Mile 90 Photography. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1603638190369-QA4ZQ82PHKXHVJWSDRHF/IMG_2917.jpeg Blog - Mines of Spain 100 Race Report These stairs, while fine in the daylight, were not fun in the dark…. Mile 90 photography. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1603638381614-SGX82YUKWXJ6PM13UIN4/IMG_2924.jpeg Blog - Mines of Spain 100 Race Report Finishing loop 4. Mile 90 photography. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1603638888146-8X8K8IASZ2VW5LTSK2Z2/IMG_2878.jpeg Blog - Mines of Spain 100 Race Report A new day on the trail. M. Volk photo. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1603639126196-SREYAQT5LZ9VVCOQOGZJ/IMG_2904.jpeg Blog - Mines of Spain 100 Race Report Coming into the finish! Mile 90 Photography. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1603639177123-QT0FDY8BLBD72ING86QX/IMG_2908.jpeg Blog - Mines of Spain 100 Race Report Mines of Spain 100 mile finisher! Mile 90 photography. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1603639666232-096439D9JTN93K85C9X0/IMG_2903.jpeg Blog - Mines of Spain 100 Race Report Matt, Chris & Michelle. Y’all rock!!! Mile 90 Photography. https://sunrisefitnessllc.com/katestraining/2020/3/28/03g9pi7cixz945dxjay2ynl75r8fp5 monthly 0.5 2020-03-28 https://sunrisefitnessllc.com/katestraining/2019/Superior100 monthly 0.5 2019-09-14 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568473277026-V1I2YIOFQWKXDAXPWMIS/public.jpeg Blog - 2019 Superior 100 Sandy & Matt. The finest crew I could ask for. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568473408880-1JVQNZQCCAXUTXSDWHB2/public.jpeg Blog - 2019 Superior 100 Pre-race with Sandy, Matt & Awesome pacer, Chris. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568473454810-MM6IM1R9VG53G5X5NVJR/public.jpeg Blog - 2019 Superior 100 Kelly & I ready to go! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568473982319-3I2SM06I7PMLLHGA7PEG/public.jpeg Blog - 2019 Superior 100 Kelly and I leaving Silver Bay aid station. PC Volk Family. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568474570088-X4FBO1PM3ROIZ3XED9HR/public.jpeg Blog - 2019 Superior 100 Coming into County Road 6 aid station as the sun sets on the first day. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568484280088-QRQJ1K3X3QRSV84L8CX9/public.jpeg Blog - 2019 Superior 100 Pancakes and bacon for breakfast… https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568484339597-BDHW6HXAA8P554TBOHPA/public.jpeg Blog - 2019 Superior 100 Trying to get food in, while Matt & Willow cater to my needs. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568484940895-FEJ9AL6KSRZ46C0TS4KK/public.jpeg Blog - 2019 Superior 100 Leaving Oberg behind. Finish line is the next stop. 7.1 miles away. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568485577645-FWDPRC4S9XQTQD6DZD14/public.jpeg Blog - 2019 Superior 100 Finish Line. PC Sandy Leis https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568485636836-7LU17JNM4DQHG4JJQ784/public.jpeg Blog - 2019 Superior 100 Now that’s true love. My main squeeze. Couldn’t do it without his love and support. PC M. Volk. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568485724861-NOLUHL6MVBXCXM3KAQPE/public.jpeg Blog - 2019 Superior 100 Superstar pacers! Chris & Willow. https://sunrisefitnessllc.com/katestraining/2019/8/3/never-summer-100k-dnf-report monthly 0.5 2019-09-14 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568470868598-HGYS1B3JG0B4A0CMBHVE/public.jpeg Blog - Never Summer 100k DNF report Road Trip! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568470978034-HJ6N3CMV0EPL26UUUCMM/public.jpeg Blog - Never Summer 100k DNF report At the starting line. Kate, Alisha & Jen https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568471018088-QQJ6KV1NFOB87K8Z3HMM/public.jpeg Blog - Never Summer 100k DNF report Early morning views https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568471090477-HO81HY72ACCWP8OS12CP/public.jpeg Blog - Never Summer 100k DNF report All smiles as we climb higher. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568471129112-CQLJ4T2D404XNF8COJDU/public.jpeg Blog - Never Summer 100k DNF report Making our way around Lake Agnes https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568471161793-GXO3BGR3GOM2JVAIB2CN/public.jpeg Blog - Never Summer 100k DNF report Lots of rocks! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568471223776-L6PB2J67RPDGJA9CW73T/public.jpeg Blog - Never Summer 100k DNF report Some steep climbing on the way up Diamond Peak https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1568471279288-12U5UK2CH9XY5SD73WEQ/public.jpeg Blog - Never Summer 100k DNF report Less than excited about the second hail storm of the day. This was when I was hiking it in at the end. https://sunrisefitnessllc.com/katestraining/2018/9/11/superior-100-2018-edition monthly 0.5 2018-09-12 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1536712344629-CSYDNI7E9SWX5NN9GS3T/IMG_9859.JPG Blog - Superior 100 2018 Edition Pre-race photo by Ian Corless https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1536712437941-X6Y9QJUZ6M5WRKCQ92GK/AcY71IltT9u9sktLDVgjcA.jpg Blog - Superior 100 2018 Edition At the start with the best crew chief ever! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1536712489635-LTA0WK2RMKW6RMRHC2Y1/W48LKP%2BISKCRCMavP6TLFg.jpg Blog - Superior 100 2018 Edition Almost time to “Unleash the Leis” https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1536712522741-F914K2OCAJK6DC0K4LJB/IMG_9877.JPG Blog - Superior 100 2018 Edition These ladies are rockstars! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1536712792826-QPRXPSNWWSMOVCX5ORSS/IMG_9894.JPG Blog - Superior 100 2018 Edition Alisha, Jen & I ready to go! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1536712866150-U6TGCJN0C22U76YX1IU7/IMG_9886.JPG Blog - Superior 100 2018 Edition On top of Mt Trudee. PC Cole Peyton https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1536712900621-KMBA8MD3AULH0704VJZV/IMG_9893.JPG Blog - Superior 100 2018 Edition Friday afternoon miles. PC Dan LaPlante https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1536713052976-I0M3NGDU774VMCMF72XA/IMG_9895.JPG Blog - Superior 100 2018 Edition Navigating the rocks and roots!! PC Dan LaPlante https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1536713301422-2LVYG46R3HKA24VBMFIH/IMG_9876.JPG Blog - Superior 100 2018 Edition Finish line tears. PC Sandy Leis https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1536713375092-XJZ5O6VH7OIRW856YI0N/IMG_9875.JPG Blog - Superior 100 2018 Edition Top notch crew! My mother in law, Sandy, and hubby, Matt. Love you both!! PC Alysia Zens https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1536713428521-WDAV99HQX1EJ4WLBZEH5/7nRHxvPRT8u0M03V6B6wqw.jpg Blog - Superior 100 2018 Edition Thank you pacers! I couldn’t have done it without you!! You guys rock! https://sunrisefitnessllc.com/katestraining/2018/6/16/dirty-30-50k-trail-race-report monthly 0.5 2018-06-16 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1529183003683-506JXVN5LG9VQZWBVCG0/RWfpbdzhQemzOJnMl0cGEw.jpg Blog - Dirty 30 50k Trail Race Report Waiting for the race to start. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1529183144745-X4MGQHLOJ490FPQJ0ZZT/TmLERww4Scahz1DLwScNlA.jpg Blog - Dirty 30 50k Trail Race Report Early Trail Miles https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1529183207304-3MTF957SGI6ACDPLL7FD/zEvdGGXQTtKoqZlCum4RsQ.jpg Blog - Dirty 30 50k Trail Race Report Singletrack dreams are made here! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1529183258609-BNZODWB35QPQPBU4B2CG/SQp6y9dNSaiWirxBBt2fFg.jpg Blog - Dirty 30 50k Trail Race Report The view coming out of Aid Station 1. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1529183346342-4XJBYZ4EOGG7V077V170/dV5u8Ce7RQ%2B9v2jdkOEuBw.jpg Blog - Dirty 30 50k Trail Race Report A bit more technical https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1529183455714-VH7CZ146SSGI3VZFUOXT/Qq8pmi2%25T6OINGiE%2B71Kcg.jpg Blog - Dirty 30 50k Trail Race Report More rocks. Going Up! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1529183509727-OVQ2MFP5DF8X792DFIW5/9V67WhydQ1OB8iKOXgKfTQ.jpg Blog - Dirty 30 50k Trail Race Report Amazing view from here! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1529183556621-S09067X670ZXU4PFGRXT/8D%25zqEoCSf6kigzPO%256z%25Q.jpg Blog - Dirty 30 50k Trail Race Report Headed back down. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1529183673066-2HBWLA1PC0TTXHKY33C5/I7%25cBtbnSmmLWScxShNRQg.jpg Blog - Dirty 30 50k Trail Race Report Top of Windy Peak! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1529183719654-XF85UTKN6T6G737LEPGJ/tIKf0D0yQD%2BBJBMSbfn7wA.jpg Blog - Dirty 30 50k Trail Race Report Happiest selfie with an eagle ever! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1529183962105-VELZRCCS28EVAXCMPBL8/jxxRDxjlRwSFM4hDD8AlFQ.jpg Blog - Dirty 30 50k Trail Race Report Finisher hat and medal. https://sunrisefitnessllc.com/katestraining/2018/1/1/just-keep-walking monthly 0.5 2018-01-02 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1514857812022-FWN74959YNSLMRF5LQML/7tu9XdRQRQqT6EufSVKq7A.jpg Blog - Just Keep Walking At the starting line. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1514857942072-WO5WGAKHETKJK3U2LAIW/IMG_0837.jpg Blog - Just Keep Walking Moving slowly toward the finish line Sunday morning. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1514858018563-JLCKETKDYLJER1QT48DS/IMG_0838.jpg Blog - Just Keep Walking Close Up :) https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1514858083870-7H6D5L0P1M3KJ5XVJHOB/IMG_8004.JPG Blog - Just Keep Walking The finish line!!! https://sunrisefitnessllc.com/katestraining/2017/9/14/superior-2017 monthly 0.5 2017-09-15 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1505437780161-8RIGXOJ5NE57OLBCZ2K2/IMG_7207.JPG Blog - Superior 2017 Superior or Bust! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1505437896626-X95WHQA7JFQAOD13PCAW/IMG_7215.JPG Blog - Superior 2017 Ian Corless Photo https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1505437985090-IO87D9XI9IUZSDWG0XQV/IMG_7218.JPG Blog - Superior 2017 My main man. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1505438035192-L9UDXM8LBL1IOUP3I26S/IMG_7217.JPG Blog - Superior 2017 Stephanie & I ready to get going! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1505439325133-6QA5QXU3LX2AAS1IW1YZ/IMG_7263.JPG Blog - Superior 2017 Picking our way through the mud in the early miles. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1505438132567-T0R534L0O4UFDW8SLROY/IMG_7248.JPG Blog - Superior 2017 Split Rock River Crossing https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1505438231907-90QQKZBETITK437X59GO/IMG_7254.JPG Blog - Superior 2017 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1505439488288-PPWQOOY6C88GFHHSOCBB/IMG_7251.JPG Blog - Superior 2017 Enjoying the view of Bean Lake. One of my favorite spots on the trail. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1505438358518-2NPOYSRFC1CKC5BAEGPE/IMG_7259.JPG Blog - Superior 2017 Coming into County Road 6 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1505438438008-7Q4DB2XLIM3M0FOCYXHJ/IMG_7223.JPG Blog - Superior 2017 Chris and I ready to leave County Road 6 aid station. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1505438555158-GWW87QQPX7BAG4362S0T/IMG_7230.JPG Blog - Superior 2017 Alli and I headed towards Temperance Aid Station. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1505438657231-2GVA3N6VOPZI151F3FGW/IMG_7221.JPG Blog - Superior 2017 Starting to close in on the finish line. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1505439905222-P6TZBDTWWYELY1K8TH1Y/6EC13A19-5D65-418B-91F0-552A8708F032.jpg Blog - Superior 2017 Finish line smiles! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1505438774572-TX3FCLIV767E3M4PH1I8/IMG_7224.JPG Blog - Superior 2017 Love these ladies!! Wouldn't have wanted to do it without them! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1505438947634-W13D0JUDYTQ79O71QGDA/8766B00F-2A10-435D-BF38-CC9F3B684735.JPG Blog - Superior 2017 And let's not forget these two. xoxo https://sunrisefitnessllc.com/katestraining/2017/5/15/why monthly 0.5 2017-05-15 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1494881638655-5U7WDCD8ZDVX72VCHZ9B/image-asset.jpeg Blog - Why? Sunrise from the trail. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1494881779274-DWV3VKWX020S8Q7TFO8B/image-asset.jpeg Blog - Why? Ahhh... nothing better than the peace of a pine forest. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1494882091812-OX780N2MLYK2A1GRRCN1/image-asset.jpeg Blog - Why? It's time to get moving! https://sunrisefitnessllc.com/katestraining/2016/9/13/hallucination-100 monthly 0.5 2016-09-13 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1473800961525-HUNMMFWOBI7MV70ISFAV/image-asset.jpeg Blog - Hallucination 100 We have arrived! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1473801057122-QAWN938QTMY5LY3B3QU1/image-asset.jpeg Blog - Hallucination 100 Pre-race meeting & start/finish line. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1473801160764-CXDMQTEYYDNGFXSMIWY4/image-asset.jpeg Blog - Hallucination 100 Raleigh and I waiting for the start. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1473801253988-49UBZJPKA44PSDZ9AKI6/image-asset.jpeg Blog - Hallucination 100 It's a little blurry, but we're headed off into the woods! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1473801548178-ZLHP1WC2EC5DTMOSG04Q/image-asset.jpeg Blog - Hallucination 100 Finisher's goodies! https://sunrisefitnessllc.com/katestraining/2016/8/4/voyageur-2016-race-report monthly 0.5 2016-08-04 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1470339634782-YMIMTXKR9W34YQECIK25/image-asset.jpeg Blog - Voyageur 2016 Race Report Crossing the swinging bridge 3+ miles in. Endurance Kennels photo. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1470340056911-TW5UUG0REN3FUQK8IVHD/image-asset.jpeg Blog - Voyageur 2016 Race Report Splashing through one of the creek crossings early on in the race. Endurance Kennels photo. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1470340167928-QPIOX9SNXO5PQFV0ANF7/image-asset.jpeg Blog - Voyageur 2016 Race Report Matt & Raleigh. Endurance Kennels photo. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1470340226308-O9EX50NMML9X4U418MTV/image-asset.jpeg Blog - Voyageur 2016 Race Report A hard earned finisher's mug!! https://sunrisefitnessllc.com/katestraining/2016/4/7/hills-sweat-and-atvs-1 monthly 0.5 2016-04-08 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1460062974492-BUYM62E0CD894RR2HVVM/image-asset.jpeg Blog - Hills, Sweat and ATVs Soaking up some sun!!! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1460061873760-ZKM5JZ7RWWBK9OJ2QPT0/image-asset.jpeg Blog - Hills, Sweat and ATVs Pre-race. M. Leis Photo. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1460061999461-2T5UGT6EU8FFRWTC6W0P/image-asset.jpeg Blog - Hills, Sweat and ATVs And we're off! M. Leis Photo https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1460063133222-ZVAQJV0GICP82SGTWQVY/image-asset.jpeg Blog - Hills, Sweat and ATVs One of the many Jeeps on the trail. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1460062177281-I1423ABHBNB4N4OEYBDO/image-asset.jpeg Blog - Hills, Sweat and ATVs It's a long, desolate road to Crown King. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1460063285554-1EMJEJ8BWVPJQ20MCUWN/image-asset.jpeg Blog - Hills, Sweat and ATVs It only looks like a shadow from here, but there really is an aid station up there! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1460063393690-NLCUVHO4C3D08YAX2URF/image-asset.jpeg Blog - Hills, Sweat and ATVs The pines, and the top of the climb! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1460062445714-Y2DVKRQZUUYHDX6POBGA/image-asset.jpeg Blog - Hills, Sweat and ATVs Finally, getting close to the finish. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1460062523013-XM61TH2ODVRFKHRQW7P1/image-asset.jpeg Blog - Hills, Sweat and ATVs The town of Crown King. https://sunrisefitnessllc.com/katestraining/2016/02/psycho-wyco-race-report.html monthly 0.5 2016-02-25 https://sunrisefitnessllc.com/katestraining/2015/09/2015-superior-100-race-report.html monthly 0.5 2015-09-18 https://sunrisefitnessllc.com/katestraining/2015/07/voyageur-50-mile-trail-race-report.html monthly 0.5 2015-07-28 https://sunrisefitnessllc.com/katestraining/2015/05/eau-claire-marathon.html monthly 0.5 2015-05-04 https://sunrisefitnessllc.com/katestraining/2015/02/psycho-wyco-50k-2015.html monthly 0.5 2015-02-22 https://sunrisefitnessllc.com/katestraining/2014/09/superior-100-2014-redemption.html monthly 0.5 2014-09-09 https://sunrisefitnessllc.com/katestraining/2013/09/superior-2013.html monthly 0.5 2013-09-11 https://sunrisefitnessllc.com/katestraining/2013/08/taper-time.html monthly 0.5 2013-08-18 https://sunrisefitnessllc.com/katestraining/2013/07/voyageur-50-mile-trail-race.html monthly 0.5 2013-07-29 https://sunrisefitnessllc.com/katestraining/2013/03/why-i-run.html monthly 0.5 2013-03-22 https://sunrisefitnessllc.com/katestraining/2013/02/psycho-wyco-run-toto-run-50k.html monthly 0.5 2013-02-15 https://sunrisefitnessllc.com/katestraining/2012/10/glacial-trail-50-miler.html monthly 0.5 2012-10-16 https://sunrisefitnessllc.com/katestraining/2012/07/voyager-50-mile-trail-race.html monthly 0.5 2012-07-30 https://sunrisefitnessllc.com/katestraining/2012/07/afton-trail-race-50k.html monthly 0.5 2012-07-09 https://sunrisefitnessllc.com/gallery daily 0.75 2018-01-02 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1460114654798-Y5PO17FWNU8GJND8LB59/20160326-Kate_Photoshoot-9011.jpg Gallery https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1460114654798-Y5PO17FWNU8GJND8LB59/20160326-Kate_Photoshoot-9011.jpg Gallery 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https://sunrisefitnessllc.com/events/2021/7/5/silver-amp-fit-kyedg-h27rj-h99bt-wxcjj-ey3yk-8f7tg monthly 0.5 2021-06-11 https://sunrisefitnessllc.com/events/2021/7/5/silver-amp-fit-kyedg-h27rj-h99bt-wxcjj-ey3yk monthly 0.5 2021-06-11 https://sunrisefitnessllc.com/events/2021/7/5/silver-amp-fit-kyedg-h27rj-h99bt-wxcjj monthly 0.5 2021-06-11 https://sunrisefitnessllc.com/events/2021/7/5/silver-amp-fit-kyedg-h27rj-h99bt monthly 0.5 2021-06-11 https://sunrisefitnessllc.com/products daily 0.75 2017-05-15 https://sunrisefitnessllc.com/contact-1 daily 0.75 2024-11-03 https://sunrisefitnessllc.com/about-native daily 0.75 2025-12-03 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/e80ecbfa-aeab-4e37-bd81-63fda4c87e52/_DSC8489.JPG Instructors - Kate Leis Photo credit Kezar Media https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/5f40fa33-5c9a-4d1c-99d3-ea78b38d5b77/_DSC8423.JPG Instructors - Kelsey Wiebusch Graduated from Gustavus Adolphus College with a Bachelor of Arts Degree in Exercise Physiology. She played college basketball and grew up playing many sports. Kelsey has been an ACSM Certified Exercise Physiologist, strength/conditioning coach, personal trainer, and CrossFit Level 1 Trainer since 2013 on the side of her full time job, previously coaching at: Kato CrossFit, Discover Strength, and FitHaus. She also has several years of experience in coaching basketball and soccer at various levels. Kelsey holds her Masters degree and currently works full time as a Speech-Language Pathologist in the Waconia School District, and is also the Assistant Varsity Coach and Head B Squad Coach for the Waconia Girls Basketball team. On the personal side, Kelsey and her wife, Maria, live in Watertown with their 2 sons, 2 dogs, 2 cats, and 6 chickens! Kelsey has previously competed in CrossFit competitions, been on several mountain adventures, competed in the Lutsen 99er mountain bike race, and loves anything and everything outdoors and fitness -- CrossFit, HIT, cycling, mountain biking, running, cross country skiing, ultimate frisbee, playing sports, camping, backpacking, hiking, bike polo, you name it! https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/fde661f0-2bc4-4c2f-ac06-a5ed285d847a/_DSC8453.JPG Instructors - Tatum Hunter Tatum started her fitness journey in 2014 after the birth of her second child. After years of exploring and learning different fitness modalities, she decided she wanted to share her knowledge with others. She has been training clients since 2020. She understands that fitness evolves with our lives. Her goal is to empower people with the knowledge they need to adapt their fitness plans to meet their evolving goals. She enjoys sharing all that she has learned and continues to learn. Tatum is an American Council on Exercise (ACE) certified personal trainer with a specializations in Functional Fitness and Youth Fitness. Outside the training studio, Tatum is passionate about self-reliant living, growing and processing her own food, and healthy eating. She regularly runs, attempts to train her 9 and 12 year old daughters, and wants to learn to box. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/cf8ddac3-ff25-485f-978a-905c011962f1/_DSC8403.JPG Instructors - Erika Mercer Was introduced to yoga while living in San Diego, CA. As she bloomed from a difficult period of life, her yoga practice became a grounding habit and daily reminder of strength and openness in her body and mind. Erika’s fascination with this feeling led to her yoga teaching certification in San Diego. She continued to teach yoga classes to all walks of life in California, Virginia, and now Minnesota. Erika is continually passionate and motivated to provide yoga instruction to mental health treatment facilities as to progress healing of the important mind-body connection. Her goal with each class is to create a sanctuary for bodies and minds to explore movement in hopes that students carry this experience off the mat and walk into the world feeling empowered and confident. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/2b520f7a-3de6-40dc-b16a-5210bfacabc7/FullSizeRender.jpeg Instructors - Aleeah Sheehan Aleeah Sheehan https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/12b6a988-adb1-4d03-8ed2-d2f0b2329811/_DSC8338.JPG Instructors - Christina Garrett Owner of NamasTina Yoga LLC has been teaching Yoga since 2020. Certified through The Yoga Center Retreat Minneapolis. She began regularly attending yoga classes in 2015 as a way to help cope with anxiety. After much soul-searching, she decided in 2019 to pursue becoming a yoga instructor. Helping people cultivate mindfulness through meditation and gentle movement of yoga was her calling. Christina is a fitness enthusiast having run several ½ marathons 10k and 5k’s. She attends strength classes whenever possible. When not in classes Christina loves the outdoors including gardening, camping, kayaking, paddle boarding, hiking, and mountain biking with her partner Wayne. https://sunrisefitnessllc.com/home daily 1.0 2024-12-05 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/0c1d44d3-d674-4448-a239-0a85ca403000/FullSizeRender.jpeg Home - Welcome to Sunrise Fitness A boutique studio located in Delano, Minnesota. We offer yoga, group classes, and one on one personal training in a private setting. Sunrise Fitness is your local destination for starting or continuing your fitness journey. All are welcome. No matter the size of your goals, our personalized approach is designed to help you every step of the way. https://sunrisefitnessllc.com/calendar daily 0.75 2021-06-19 https://sunrisefitnessllc.com/scheduling daily 0.75 2021-06-11 https://sunrisefitnessllc.com/winter-challenge daily 0.75 2025-12-06 https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/eea5b190-e812-4128-88f2-e239bb00f03a/SunriseFitness-Badge-WinterChallenge.jpg WINTER CHALLENGE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/54ff0c2de4b0f62ea360f291/1698696346471-ZI8CVQ285J7ASFQ9XNMJ/image-asset.jpeg WINTER CHALLENGE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sunrisefitnessllc.com/class-schedule daily 0.75 2024-11-03 https://sunrisefitnessllc.com/pricing daily 0.75 2024-08-25 https://sunrisefitnessllc.com/gear daily 0.75 2024-10-27 https://sunrisefitnessllc.com/snow-policy daily 0.75 2024-11-03 https://sunrisefitnessllc.com/travel daily 0.75 2025-05-09 https://images.squarespace-cdn.com/content/v1/53dbbca5e4b090699000a2b6/1407173373544-F666ZWC2LT0PRX8V4112/image-asset.jpeg Travel https://sunrisefitnessllc.com/ftd-survey daily 0.75 2025-09-19