https://www.munjanja.com/global-foot-for-thought daily 0.75 2026-03-28 https://www.munjanja.com/global-foot-for-thought/ifoakscouldtalk1 monthly 0.5 2026-03-28 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/161722ff-6456-408b-afe1-cbec23da39cb/IMG_2545.jpg FOOT NOTES - Oak Tales (Part 1) | Savannah - Savannah Southern Live Oaks Paris Market - Savannah A 5,000-square-foot bi-level boutique and café. Located in a restored 1874 Victorian building on Broughton Street, it is frequently cited by publications like Architectural Digest and Southern Living as one of the most beautiful shops in the South https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/4247e3bd-e98c-4996-899f-a2566d9ac062/IMG_2311.jpg FOOT NOTES - Oak Tales (Part 1) | Savannah - Majestic Oak dfff https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/e6823972-523a-473d-9f33-98f89db42036/IMG_2378.jpg FOOT NOTES - Oak Tales (Part 1) | Savannah - African American Family Monument Forsyth Park https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/a59b354a-1f85-4ad4-898c-39dc11c05e4c/IMG_2521.jpg FOOT NOTES - Oak Tales (Part 1) | Savannah - Make it stand out River Street https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/8a498150-7265-4e51-ae55-0aae2794641e/IMG_2517.jpg FOOT NOTES - Oak Tales (Part 1) | Savannah - Cobblestones on Factors Walk Moti https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1bdc352b-40a2-4ae9-af4b-8f3a9d840182/IMG_2395.jpg FOOT NOTES - Oak Tales (Part 1) | Savannah - Make it stand out Shops at Factors Walk https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/eb914a81-06d5-42f3-9d47-7932d4e7e59a/IMG_2456.jpg FOOT NOTES - Oak Tales (Part 1) | Savannah - Make it stand out Cluskey Vaults by the City Hall https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/7510f243-c723-4cd7-abfd-79e20f74dbc3/IMG_2447.jpg FOOT NOTES - Oak Tales (Part 1) | Savannah - Make it stand out Inside Cluskey Vaults https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/2688fb68-c542-4e6c-a518-f00512842a5a/IMG_2493.jpg FOOT NOTES - Oak Tales (Part 1) | Savannah - Make it stand out Southern Lives Oaks at Forsyth Park https://www.munjanja.com/global-foot-for-thought/weepingtime monthly 0.5 2026-02-28 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/f689f779-d34c-4a5f-ad76-094a4fbb7a96/IMG_2413.jpg FOOT NOTES - The Weeping Time | Savannah - Paris Market - Savannah Paris Market - Savannah A 5,000-square-foot bi-level boutique and café. Located in a restored 1874 Victorian building on Broughton Street, it is frequently cited by publications like Architectural Digest and Southern Living as one of the most beautiful shops in the South https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/e318ae3a-ccb5-458e-aea5-1aeb9ecc843a/IMG_2543.jpg FOOT NOTES - The Weeping Time | Savannah - Forsyth Park Forsyth Park https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/724d2546-8835-45b7-b1bd-4a2d7b4f229a/IMG_2558.jpg FOOT NOTES - The Weeping Time | Savannah - Make it stand out Bus Stop at the Weeping Time Marker https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/5de2a2d0-f1f0-42bb-8417-24308b9320c6/IMG_2214.jpg FOOT NOTES - The Weeping Time | Savannah - The Weeping Time Moti https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1ad63637-f41d-4b12-8006-35e15e2f29b5/Screenshot+2026-02-25+at+2.45.35%E2%80%AFPM.png FOOT NOTES - The Weeping Time | Savannah - Make it stand out Great auction sale of slaves, at Savannah, Georgia, March 2d and 3d, 1859. Reported for the Tribune https://www.munjanja.com/global-foot-for-thought/cesky-krumlov monthly 0.5 2026-01-14 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/9970ac8d-53d7-4934-b53d-39554d0eedb6/IMG_8180.jpeg FOOT NOTES - The Square | Český Krumlov - Svornost Square The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/0f4f2aea-bb22-407a-9337-2ed85f20025c/IMG_1541.jpg FOOT NOTES - The Square | Český Krumlov - 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/v1/640295a8bc9d6c370ecffe0b/80bfe35d-3cf7-4d1e-babc-a81d7ba9aec5/IMG_1444.jpg FOOT NOTES - The Square | Český Krumlov - Make it stand out Svornost Square Christmas Market https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/c0f0efa2-123f-48b6-8cad-657380e41947/IMG_1582.jpg FOOT NOTES - The Square | Český Krumlov - Make it stand out Hotel Old Inn on Svornost Square https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/5c33a256-aab3-45dc-a32f-f0ec2d59ad48/IMG_1625.jpg FOOT NOTES - The Square | Český Krumlov - Make it stand out Český Krumlov Synagogue https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/a913a650-24f0-4abf-9062-64282f7dd95a/Screenshot+2026-01-13+at+8.01.12%E2%80%AFPM.png FOOT NOTES - The Square | Český Krumlov - Make it stand out Český Krumlov https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/48dea12d-e040-4991-b039-0162d1b576fe/IMG_1469-Pano-2.jpg FOOT NOTES - The Square | Český Krumlov - Make it stand out Český Krumlov, a UNESCO World Heritage site https://www.munjanja.com/global-foot-for-thought/7years monthly 0.5 2026-01-14 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/4c081733-458f-4c40-b94d-cae544ef257a/Image+1.jpeg FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - California International Marathon: 2:35:27 (PR) The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/10e34f2b-9d77-46d3-8f13-20fc3e00860c/IMG_3655.jpeg FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - Make it stand out June 2019 - After finishing my 2nd half marathon in 1 hr 35 mins and feeling defeated https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/b02ac7a9-7ea4-47c9-80fd-0ae91b786b99/Screenshot+2026-01-06+at+5.07.52%E2%80%AFPM.png FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - Figure 1: CIM 2025: Consistent 5k paces from start to finish. Figure 1: CIM 2025 pacing: Consistent 5k paces from start to finish. https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/457eaedf-9d6d-4693-ad67-f0506a6d1f7c/Screenshot+2026-01-06+at+7.10.56%E2%80%AFPM.png FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - Table 1: Comparisons between the 3 CIM (‘22, 24’, 25’) marathons Table 1: Comparisons between the 3 CIM marathons https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/adeb7f50-2ffa-4024-9d4c-c2b2d6b86586/Image+4.jpeg FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - First Mile of CIM 2025 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/06641f25-0853-479f-bf0c-2ae9e05c4e9c/IMG_3322.jpg FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - April 2019: Finishing my first half marathon (1:35:28), the most physical pain I had ever voluntarily endured. Finishing my First Half Marathon in 1:35:28 (April 27, 2019) https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/17bbf89d-22f1-479d-a856-349fd9764688/IMG_8642.jpeg FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - At the finish of my first 5k race (20:05) April 2019 Here, Martin (left) and I recap the race, with him explaining how he beat me. I listen carefully and take notes, knowing this would be the last time Martin ever beat me in a race. I have learned a lot about endurance sports from him! https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/3f0d406b-5882-4940-8e43-90b80aa33021/IMG_3700.jpeg FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - At the finish of my second half marathon - Lake Waconia Half in June 2019 (1:34:53) Even though I set a personal best that day, I realized just how hard running could be. I was completely spent. That expression is the face of someone struggling to hold a 7:15 pace. https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/aab844fd-5cbe-43d5-998f-9a4ce9b4496a/Picture1.jpg FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - Make it stand out Figure 2: Seven years later, 11 marathons deep, including 3 World Majors. All but one were run under three hours. Along the way came countless half marathons, an unreasonable number of 5Ks and 10Ks, and multiple injuries, most of them earned through a healthy dose of stupidity. There was also a great deal of learning, many PT and chiropractor visits and one surgery. https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/f4348c47-6b91-49a0-8f08-fd4c6830a17e/1167559_315698876_XLarge.jpeg FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - Make it stand out Grandma Marathon June 2022 (2:49:57) https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/02e81e8e-4594-4782-968c-3ef600b1b460/559098668.jpeg FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - Make it stand out Berlin Marathon September 2025 (2:52:56) https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/ff449f65-19bf-4e7c-8759-4d428894917a/Image+7.jpeg FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - Make it stand out California International Marathon 2025 (2:35:27) https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/b1da77ae-0f8b-477b-b3a1-6846ebd8edcb/IMG_9051.jpeg FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - Like a Proper Academic, I read a LOT! A whole Lotta Reading https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/4b511109-114a-44ec-815a-1cf46d02911c/Screenshot+2026-01-06+at+8.07.25%E2%80%AFPM.png FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - Figure 3: The build-up had a few setbacks Figure 3: Building Base Starting in March 2025 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/c656a3a4-2ffc-4cb7-9337-41aa64822cb9/Screenshot+2026-01-06+at+8.27.06%E2%80%AFPM.png FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - Make it stand out Table 2: CIM 2025 Training Block https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/4b04a34e-dd56-4312-b753-fcc5ba36fb9d/Screenshot+2026-01-06+at+8.30.59%E2%80%AFPM.png FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - Figure 4. Comparison of 18-week training blocks for CIM 2024 (green) and CIM 2025 (red). Data from my Strava. (a) Total weekly mileage, peaking at 75 miles per week (mpw) in 2024 and 84 mpw in 2025. (b) Total weekly elevation gain. (c) Distribution of total time spent at different pace zones for CIM 2025. (d) Distribution of total time spent in heart rate zones for CIM 2025. Showing 64% in aerobic zone. Figure 4. Comparison of 18-week training blocks for CIM 2024 (green) and CIM 2025 (red). (a) Total weekly mileage, peaking at 75 miles per week (mpw) in 2024 and 84 mpw in 2025; (b) Total weekly elevation gain; (c) Distribution of total time spent at different pace zones for CIM 2025; (d) Distribution of total time spent in heart rate zones for CIM 2025. https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/8bb8c136-338a-42f4-be7f-3de55ea4884f/IMG_8911.jpeg FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - Make it stand out Spend a whole lot of time foam rolling with my assistant https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/71d68d66-6da0-4a87-9925-2faca77a11a2/Picture1.png FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - Make it stand out Figure 5: Long Runs for the training season: CIM 24 (yellow); CIM 25 (orange). Please note, I am missing a long run between 47 and 49. That was my tapering week and I didn’t run a long run for both CIM 24 and CIM 25. Also note week 38 was the Berlin Marathon as an easy long run. https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/81a90703-8149-4421-b0a7-254f453a169a/IMG_9311.jpeg FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - Make it stand out Shoe rotation in practice: here I’m wearing the Brooks Glycerin Max to handle the uneven impact of cobblestones. https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/b9cece36-afdd-46f3-88b0-52c1d5c39d6a/Screenshot+2026-01-10+at+5.24.36%E2%80%AFPM.png FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - Make it stand out Table 3: Shoes worn for the 2025 CIM training block https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/d747a37c-2b30-487f-9fc8-a849c732b770/Image+5.jpg FOOT NOTES - California International Marathon ‘25 | A Reflection, 7 Years of Running - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.munjanja.com/global-foot-for-thought/motifnumber1 monthly 0.5 2026-02-03 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/bb30ff73-af96-43f8-9682-f5eb13784d5e/IMG_1693.jpg FOOT NOTES - Motif #1 | Rockport - Rockport Harbor The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/8c13c968-7b34-47a6-aac1-86cbb870575e/IMG_1717.jpg FOOT NOTES - Motif #1 | Rockport - Kamalic Gallery One of the many galleries in Rockport that feature Motif #1 painting. https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/358f954a-cbf3-47b6-8538-6835bc3e139e/IMG_7775.jpeg FOOT NOTES - Motif #1 | Rockport - Motif #1 Moti https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/4a9a073a-e8f0-481e-b609-67c04eb2d521/IMG_1679.jpg FOOT NOTES - Motif #1 | Rockport - Make it stand out Boats in Rockport Harbor https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/357e1c8c-2954-4d73-b2ba-f403998d29ba/IMG_1702.jpg FOOT NOTES - Motif #1 | Rockport - Make it stand out Galleries and shops in Rockport https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/d75688b6-843b-416d-b2a4-d961b09ff3e9/IMG_1669.jpg FOOT NOTES - Motif #1 | Rockport - Make it stand out Rockport Harbor with Motif #1 on the right https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/b487f0b0-7d6d-42fe-8ad2-722530403ebe/IMG_1673.jpg FOOT NOTES - Motif #1 | Rockport - Make it stand out Motif #1 https://www.munjanja.com/global-foot-for-thought/berlinconference monthly 0.5 2026-01-02 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/6c01ec22-d13f-4a2b-826d-ce7c1271d242/IMG_8446.jpeg FOOT NOTES - Wilhelmstraße 92 | Berlin - Berlin Wall The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/21bd1958-488d-4b29-90f8-7fb2a6f2b1d5/Screenshot+2025-09-26+at+2.12.23%E2%80%AFPM.png FOOT NOTES - Wilhelmstraße 92 | Berlin - Make it stand out Ampelmännchen (Image Courtsey of https://www.ampelmann.de/en) https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1c821a98-9e05-4de4-b43c-4ef58a1923c0/IMG_8459.jpeg FOOT NOTES - Wilhelmstraße 92 | Berlin - Make it stand out Berghain Techno Temple https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/44272636-3592-4863-9fc5-bad7d6a4b316/IMG_8579.jpeg FOOT NOTES - Wilhelmstraße 92 | Berlin - Make it stand out Wilhelmstraße and Behrenstraße https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1aa6b969-b31b-4c9a-9921-6689e94fd41d/IMG_8602.jpeg FOOT NOTES - Wilhelmstraße 92 | Berlin - Make it stand out Wilhelmstraße 92 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/738db431-1e06-4a4b-852b-eaf6d05aaf38/13757_20250921_083823_558116412_original.JPG FOOT NOTES - Wilhelmstraße 92 | Berlin - Make it stand out Siegessäule (Victory Column) with a statue of the goddess Victoria https://www.munjanja.com/global-foot-for-thought/cobblestones monthly 0.5 2026-01-02 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/aabe3372-0cc6-4a9c-931c-4e9ee05b66fe/IMG_1393.jpg FOOT NOTES - Cobblestones | Prague - Prague The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/49f31e31-d95b-4ba9-9adc-4ae1a3ddd91c/Lesser+Town.jpeg FOOT NOTES - Cobblestones | Prague - Make it stand out Mala Strana (Lesser Town) https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/ed4de4cd-9e6e-4836-a9de-7e82b54cc6a6/Untitled.png FOOT NOTES - Cobblestones | Prague - Make it stand out Cobblestones in Prague https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/d58ef345-eacd-4dee-818c-aa536018d28c/jan+palach.webp FOOT NOTES - Cobblestones | Prague - Make it stand out Jan Palach Memorial on Wenceslas Square https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/8f1ea4cb-4f70-458e-93ed-a5b123543a35/IMG_0961.jpg FOOT NOTES - Cobblestones | Prague - Make it stand out Walking on Cobbles https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/f290b986-bd14-49c1-bb1f-4e269c169d7c/IMG_1265.jpg FOOT NOTES - Cobblestones | Prague - Make it stand out Memorial to the Victims of Communism https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/415d6c16-5828-4ee6-8f9d-bc8fc1c25970/IMG_9912.jpeg FOOT NOTES - Cobblestones | Prague - Christmas Market in Old Town Square Christmas Market in Old Town Square https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/43485f44-8701-47f2-950f-bd1d377f7bfd/the+clock.jpeg FOOT NOTES - Cobblestones | Prague - Make it stand out Orloj - Prague’s Astronomical clock https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/3d08ce95-3b13-49fc-9fcb-ea3c7faf3e5c/IMG_1346-HDR.jpg FOOT NOTES - Cobblestones | Prague - Statue of Saints John of Matha, Feliz of Valois, and Ivan on Charles Bridge The Prague Turk Baroque sculpture on the Charles Bridge https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/a4b7cc86-432c-4086-abe5-b72dfe0b8911/IMG_1324.jpg FOOT NOTES - Cobblestones | Prague - Make it stand out Charles Bridge Before Sunrise https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/81a90703-8149-4421-b0a7-254f453a169a/IMG_9311.jpeg FOOT NOTES - Cobblestones | Prague - Make it stand out Intricate Cobblestone Patterns near Park of National Awakening (Park Národního probuzení) https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/955aac96-f069-4854-8f19-252c90ad1ac1/IMG_1378+copy.jpg FOOT NOTES - Cobblestones | Prague - Make it stand out St. Nicholas Church https://www.munjanja.com/global-foot-for-thought/naxos monthly 0.5 2026-01-01 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/3fd1187c-9575-4433-a5e7-7fc11819c08a/IMG_9710.jpg FOOT NOTES - Drinking Tap Water Here | Naxos The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/7c3cd7df-bb89-4b98-8bf0-13a6d0a17b41/IMG_9698.jpg FOOT NOTES - Drinking Tap Water Here | Naxos - Make it stand out Street art in Chora, Naxos near Apostolis restaurant https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/3bd5c5c7-a69c-4fab-a67e-8070707ad969/IMG_9676.jpg FOOT NOTES - Drinking Tap Water Here | Naxos - Make it stand out View from the Venetian Castle https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/7fe9485e-90e1-4f37-b75a-222df40db103/IMG_9670.jpg FOOT NOTES - Drinking Tap Water Here | Naxos - Make it stand out The Alleys of Chora, Naxos https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/38fe0fa5-d71b-43db-9c9f-8a97111aec5b/IMG_9691.jpg FOOT NOTES - Drinking Tap Water Here | Naxos - Make it stand out The Temple of Apollo - The Portara (6th–7th century BC) guarding Naxos https://www.munjanja.com/global-foot-for-thought/pikipiki monthly 0.5 2025-12-30 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1728431731084-1SUM341D93XOG4MZFAFM/IMG_8421.jpg FOOT NOTES - Piki Piki | Iten https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1728431731211-4RYIGEGJZMF7UF22XQXU/IMG_8417.jpg FOOT NOTES - Piki Piki | Iten https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1728431732359-XFRXW2UGVWLKQ5F7JW89/IMG_8422.jpg FOOT NOTES - Piki Piki | Iten https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1728431733045-N8ST8E3KSJAY0D95NW6W/IMG_8425.jpg FOOT NOTES - Piki Piki | Iten https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1728431733674-AIEYJM7ZQG6YP2KIEXWJ/IMG_8430.jpg FOOT NOTES - Piki Piki | Iten https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1728431734465-OEN1KHK0JT6BM0522YS5/IMG_8431.jpg FOOT NOTES - Piki Piki | Iten https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1728431735089-UXXZ9HQWAOX5MD5TXLTB/IMG_8468.jpg FOOT NOTES - Piki Piki | Iten https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1728431735955-NFI7AF2Q7N3SYY4FVVQY/IMG_8465.jpg FOOT NOTES - Piki Piki | Iten https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1728431736148-L91Y5SXMSC1P51IBAJMG/IMG_8395.jpg FOOT NOTES - Piki Piki | Iten https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1728431737167-BRYFG43N1SB9IG1FVA6Z/IMG_8391.jpg FOOT NOTES - Piki Piki | Iten https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/547a527f-24dd-430b-a16f-866940634c3a/lloyd.jpg FOOT NOTES - Piki Piki | Iten - Make it stand out First time on a Piki Piki in Iten. https://www.munjanja.com/global-foot-for-thought/polikatoikias monthly 0.5 2025-12-30 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/20972ea0-4640-4ced-ab11-d2b648d6928e/IMG_9260.jpg FOOT NOTES - Polikatoikias | Athens - Make it stand out “Polikatoikias ”meaning condominium https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/17b6fc6f-20c6-4b6f-a622-02db94a2e56e/Picture1.jpg FOOT NOTES - Polikatoikias | Athens - A rendering of a typical polikatoikia facade and apartment floor plan. Illustrator: Josh Kramer/Bloomberg CityLab Graffiti on buildings near and around my hotel and everywhere in Athens https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/d3ad4483-9af3-4e48-9f01-1cab80d978cd/IMG_9270.jpg FOOT NOTES - Polikatoikias | Athens - Make it stand out Athena’s rooftop culture. https://www.munjanja.com/global-foot-for-thought/chasinggoats monthly 0.5 2025-12-30 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/e7539b7d-10fe-43ff-99bf-50ef0dd4883b/IMG_8478.jpg FOOT NOTES - Chasing Goats | Iten - Make it stand out Kalenjin men helping each other carry a sack of maize up a hill. https://www.munjanja.com/global-foot-for-thought/kirkjufell monthly 0.5 2025-12-30 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1cf825b3-edff-4c20-9eef-fa60995aeb95/IMG_9818.jpg FOOT NOTES - Kirkjufell | Iceland The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/b8cbdc44-0995-41fa-a6b6-ce2f7f36efd6/IMG_9787.jpg FOOT NOTES - Kirkjufell | Iceland - Make it stand out The Drive to Kirkjufell https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1d88aab7-82ab-43b9-bc63-e29e89900405/IMG_9823.jpg FOOT NOTES - Kirkjufell | Iceland - Make it stand out Trail with a View https://www.munjanja.com/global-foot-for-thought/blog-post-one-l8j9f-g5257-mb6tm monthly 0.5 2025-12-30 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/9fec82c0-e0c3-4776-9c63-b5283ef5e6d2/IMG_9511.jpg FOOT NOTES - Don’t Comprise the Young People’s Future | Athens - Make it stand out Graffiti in Alleyways https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/3ce8ed87-b89e-4a7f-943d-4a9892f00626/IMG_9542.jpg FOOT NOTES - Don’t Comprise the Young People’s Future | Athens - Make it stand out The Young People Busy at Work https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/61a104bb-3211-4f50-b6a6-b21c08792bb8/IMG_9438.jpg FOOT NOTES - Don’t Comprise the Young People’s Future | Athens - Make it stand out Acropolis with the hidden village of Anafiotika on it’s feet https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/4e8cffff-dca7-44ec-834f-2b2d8cad881c/IMG_9470.jpg FOOT NOTES - Don’t Comprise the Young People’s Future | Athens - Make it stand out Bustling Cafes, restaurants and patisseries https://www.munjanja.com/global-foot-for-thought/byzantine monthly 0.5 2025-12-30 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/fdc07fd4-06ab-426d-81f8-1736cc313eaf/Picture1.jpg FOOT NOTES - Byzantine Churches | Naxos The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/fab79e38-b0f6-42d8-bf66-8a76ba5d273d/IMG_9597.jpg FOOT NOTES - Byzantine Churches | Naxos - Make it stand out Temple of Demeter (530 BC) https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/3f08e5a3-270c-487b-af71-b9ee968b9d51/IMG_9618.jpg FOOT NOTES - Byzantine Churches | Naxos - Make it stand out Halki - where you find Kitron a citron liqueur made from the fruit and leaves of the citron tree. https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/33dda953-e2e1-4f9b-88bc-6256d55e7bd7/Screenshot+2025-02-12+at+11.45.35%E2%80%AFPM.png FOOT NOTES - Byzantine Churches | Naxos - Make it stand out The Byzantine Churches of Naxos https://www.munjanja.com/global-foot-for-thought/reykjavik monthly 0.5 2025-12-30 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/597b854f-a370-4dcc-b773-bdbf1e98d60a/IMG_7436.jpg FOOT NOTES - Reykjavik | Iceland The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/b9beecf2-a9b2-49d1-9b9a-a7c1e120be5e/IMG_7424.jpg FOOT NOTES - Reykjavik | Iceland - Make it stand out Reykjavik https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/58da3179-eb09-4f4b-83cf-94f462a2d3cc/IMG_7403.jpg FOOT NOTES - Reykjavik | Iceland - Make it stand out Icelandic’s original homes - turf homes https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/c7008c74-858a-4acc-8e06-ed3e7cbc9c75/IMG_7252.jpg FOOT NOTES - Reykjavik | Iceland - Make it stand out Modern Reykjavik https://www.munjanja.com/global-foot-for-thought/matatu monthly 0.5 2025-12-30 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/ea4be221-d721-43af-9d18-cce5fbd589a6/IMG_8587.jpeg FOOT NOTES - Matatu Matata | Kenya The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/9b802e60-66b0-453e-b8a5-dd4519d85ebd/IMG_9158.jpeg FOOT NOTES - Matatu Matata | Kenya - Make it stand out The Bustling City of Nairobi https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/de115b5b-7754-477b-bb21-129e7020180b/IMG_8603.jpeg FOOT NOTES - Matatu Matata | Kenya Matatu https://www.munjanja.com/global-foot-for-thought/krauma monthly 0.5 2025-12-30 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/828070df-9007-4c88-890e-2d7402a4baa0/IMG_7370.jpg FOOT NOTES - The Icelandic Experience | Iceland Driving on Iceland’s Ring Road https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/85f99845-1623-4b10-b105-8d6939b70c24/IMG_9765.jpg FOOT NOTES - The Icelandic Experience | Iceland - Make it stand out Sunrise at 3 AM https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/9938c5b6-f477-4efe-8f1b-acaa606f90de/IMG_7397.jpg FOOT NOTES - The Icelandic Experience | Iceland - Make it stand out Skógafoss. https://www.munjanja.com/global-foot-for-thought/reykjadalur monthly 0.5 2025-12-30 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/64178b12-ea81-45a2-bfff-66b94bd627ca/IMG_0696.jpeg FOOT NOTES - Running Through Fire and Ice | Iceland The Boiling River of Reykjadalur https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/8b3cbba6-37f4-4ad3-b59b-570fa1132a8f/IMG_0679.jpeg FOOT NOTES - Running Through Fire and Ice | Iceland - Make it stand out The Reykjadalur trail https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/88059f58-4760-4c02-bf71-0cdfaa53f171/IMG_0694.jpeg FOOT NOTES - Running Through Fire and Ice | Iceland - Make it stand out People travel from all over the world for this dip https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/39693dd9-926d-4690-a30b-e03b559904e7/IMG_9835.jpg FOOT NOTES - Running Through Fire and Ice | Iceland - Make it stand out Thingvellir National Park is where the Eurasian and North American tectonic plates meet. https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/53aed421-de3c-45ad-969b-4c53b5ac2883/IMG_7409.jpg FOOT NOTES - Running Through Fire and Ice | Iceland - Make it stand out Seljavallalaug free hot swimming pool https://www.munjanja.com/global-foot-for-thought/subwaycave monthly 0.5 2025-11-26 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/f1707434-d4a2-4477-8424-b15d2589aad6/IMG_0617.jpg FOOT NOTES - Subway Cave | Sedona - Cliff Dwellings The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/05f2027e-ba1f-4f4c-9297-94878a16b85d/LM-0633.jpg FOOT NOTES - Subway Cave | Sedona - Make it stand out Subway Cave https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/2643a7c2-20aa-4821-b028-e33f89cf955a/LM-0639.jpg FOOT NOTES - Subway Cave | Sedona - Make it stand out The Perfect Shot https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/ea34a961-68f2-463f-a509-88c4eb505e6f/IMG_0616.jpg FOOT NOTES - Subway Cave | Sedona - Make it stand out Collapsed 700 year old cliff Dwellings https://www.munjanja.com/global-foot-for-thought/berlin25 monthly 0.5 2025-09-29 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/13751fb0-4f62-4acd-bd42-018de1b30aad/557800151.JPG FOOT NOTES - Berlin Marathon ‘25 | Germany Berlin 2025 (2:53) https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/a44a5283-b556-4e16-bb36-9d69a3dfc838/IMG_8423.jpeg FOOT NOTES - Berlin Marathon ‘25 | Germany - Make it stand out Carboloading ritual with Sadza and Swiss Chard (started this ritual after training with the Kenyans) https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/b2e9b714-9243-494b-986e-95fffeaec309/13757_20250921_090609_558432105_original.JPG FOOT NOTES - Berlin Marathon ‘25 | Germany - Make it stand out Tiergarten https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/6e9010a1-89ab-417c-b1bc-f17f80838ea6/13757_20250921_094809_557737554_original.JPG FOOT NOTES - Berlin Marathon ‘25 | Germany - Make it stand out Running Tangents (following the blue line) was Difficult https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/a22f4901-0c27-4564-b6e6-c809b9674362/13757_20250921_092845_559180098_original.JPG FOOT NOTES - Berlin Marathon ‘25 | Germany - Make it stand out Blue Line https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/b4e8a125-4264-451a-ac35-1f63f7d5eec0/13757_20250921_094445_558872928_original.JPG FOOT NOTES - Berlin Marathon ‘25 | Germany - 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/v1/640295a8bc9d6c370ecffe0b/dc1cbcb6-4914-4d10-a71b-33ecaaacc9c2/13757_20250921_120858_558683742_original.JPG FOOT NOTES - Berlin Marathon ‘25 | Germany - Make it stand out Passing the 42km marker https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/aa3297a8-6cb7-4cf8-8626-b1221d3f61c8/Screenshot+2025-09-26+at+12.40.16%E2%80%AFPM.png FOOT NOTES - Berlin Marathon ‘25 | Germany - Make it stand out Keeping Heart Rate Constant as Temps Increased https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/0c2e59e3-de93-4f47-b648-02d7c47bbe44/IMG_8473.jpeg FOOT NOTES - Berlin Marathon ‘25 | Germany - Make it stand out Hidden Handheld Maurten Nutrition at Mile 7.7 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/a4de1371-5fe6-41cf-ad5f-997f95d49bbe/13757_20250921_100401_559037384_original.JPG FOOT NOTES - Berlin Marathon ‘25 | Germany - Make it stand out Brandenburg Gate https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/d26f5c94-e98a-43d6-9770-7021735602d1/558369108.JPG FOOT NOTES - Berlin Marathon ‘25 | Germany - Make it stand out Finishing with the Brandenburg Gate in the Background https://www.munjanja.com/global-foot-for-thought/cigarfactory monthly 0.5 2025-09-26 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/9a8b30a2-3618-49bd-bbc3-f4e81a0e745b/IMG_6996.jpeg FOOT NOTES - Cigar Factory | Charleston - Cigar Factory The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/6a87653e-e185-4325-b126-93d83f8b5893/IMG_6992.jpeg FOOT NOTES - Cigar Factory | Charleston - Make it stand out Dark Clouds on Arthur Ravenel Jr. Bridge https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/66992c23-aaaf-4ee6-9941-3becc648e71a/IMG_6918.jpeg FOOT NOTES - Cigar Factory | Charleston - Make it stand out Shops at Cigar Factory https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/96db223b-10e2-45eb-97ce-208afc501db3/IMG_6990.jpeg FOOT NOTES - Cigar Factory | Charleston - Make it stand out View of River from the Arthur Ravenel Jr. Bridge https://www.munjanja.com/global-foot-for-thought/birthingcave monthly 0.5 2025-07-19 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/46f5a466-0182-4840-ac51-5231ea9e22b9/IMG_7298.jpeg FOOT NOTES - Birthing Cave | Sedona - The Birthing Cave The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/56884b4e-9dd4-4f1a-a6fb-094f8a133423/DJ-3.jpg FOOT NOTES - Birthing Cave | Sedona - Make it stand out Sedona’s Red Rocks https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/852f15c1-5e7c-4ba1-8604-138c59a18d65/LM--2.jpg FOOT NOTES - Birthing Cave | Sedona - Make it stand out Sedona https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/9ab5f6b2-d390-4d4e-91b5-cd4f9320b5b5/IMG_0594.jpg FOOT NOTES - Birthing Cave | Sedona - Make it stand out Peace and Quiet in Birthing Cave https://www.munjanja.com/global-foot-for-thought/keeper monthly 0.5 2025-07-22 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/500c2942-e271-4e18-914e-9e657d050898/IMG_7006.jpeg FOOT NOTES - Keeper of the Gate | Charleston - Philip Simons The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/35097bb0-46eb-4a66-bcbe-40fd0bede0bb/IMG_0343.jpg FOOT NOTES - Keeper of the Gate | Charleston - Make it stand out Wrought iron balconies adorn Charleston buildings https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/43b908de-03e9-48d4-8950-dcf607986066/IMG_0363.jpg FOOT NOTES - Keeper of the Gate | Charleston - Charleston It feels like a European village air-dropped into the American South—quaint, elegant, and rich in contradiction. https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/ac9639e4-eb73-4eee-8903-402162229feb/IMG_0486.jpg FOOT NOTES - Keeper of the Gate | Charleston - Make it stand out Cross and Egret Gate https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/5d03b628-6907-4864-8a5e-af5cfcc29f60/IMG_0372.jpg FOOT NOTES - Keeper of the Gate | Charleston - Make it stand out Plaques Around Charleston https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/4c0c96da-2edb-4c0b-a965-73c7aa07692e/IMG_7029.jpeg FOOT NOTES - Keeper of the Gate | Charleston - Bricks with Fingerprints On exhibition at the International African American Museum, located at Charleston’s Gadsden’s Wharf—a major disembarkation point during the transatlantic slave trade. https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/18220944-5e59-40e9-8b0b-7fda353f2985/IMG_7002.jpeg FOOT NOTES - Keeper of the Gate | Charleston - Philip Simon’s Workshop Now stands ivy-covered and weary, a relic in the shadow of a city it helped beautify. https://www.munjanja.com/global-foot-for-thought/boston24 monthly 0.5 2025-09-25 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/01b52456-0efc-4bc7-81ac-538ad0b3dfe0/Picture1.jpg FOOT NOTES - Boston Marathon ‘24 Report | MA Chapter 1: Training plan Chapter 2: Weightlifting and other training aspects Chapter 3: Nutrition, tapering, carbo-loading, and race strategy https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/4f4d479b-63e9-463c-bbac-8f72d311b5dd/Screenshot+2025-06-24+at+3.36.28%E2%80%AFPM.png FOOT NOTES - Boston Marathon ‘24 Report | MA - Make it stand out TABLE 1.1 Three phases of my training regimen https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/287465d8-40c4-4b2b-95c6-5ab4ea6a5255/Picture1.png FOOT NOTES - Boston Marathon ‘24 Report | MA - Make it stand out FIGURE 1.1: Graph showing weekly mileage and long runs mileage through Phase A, B and C https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/42641efa-fe48-4bed-a7da-4b780abedce3/Screenshot+2025-06-24+at+3.40.10%E2%80%AFPM.png FOOT NOTES - Boston Marathon ‘24 Report | MA - Make it stand out FIGURE 1.2 Elevation plot for each week of training. https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/f4a16890-3755-4feb-9596-1ac4df649b99/Picture1.png FOOT NOTES - Boston Marathon ‘24 Report | MA - Make it stand out FIGURE 1.3 An example of an embedded tempo workout for a total of 22 miles as follows: 5 miles easy, 5-4-3 miles @ MP (marathon pace: 6:05-5:50) with 3 min easy jog after the 5-mile rep and 2:30 min easy jog after the 4-mile rep, cooldown/easy run after the 3-mile rep to hit 22 miles https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/5ad926a0-7d10-46f1-a3cd-b92c2d6f423b/Screenshot+2025-06-24+at+3.43.00%E2%80%AFPM.png FOOT NOTES - Boston Marathon ‘24 Report | MA - Make it stand out TABLE 2.1: The exercises to target the major muscle employed during Boston undulating profile. https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/d994eafe-5e19-4f07-b2e3-140f7c55863f/Screenshot+2025-06-24+at+3.45.56%E2%80%AFPM.png FOOT NOTES - Boston Marathon ‘24 Report | MA - Make it stand out FIGURE 3.1 Boston Marathon Elevation profile showing the four Newton Hills starting at mile 16 – 20.5 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/b914f2fd-7357-4b26-bbbb-6d376f8c0f35/Screenshot+2025-06-24+at+3.47.00%E2%80%AFPM.png FOOT NOTES - Boston Marathon ‘24 Report | MA - Make it stand out FIGURE 3.2: Here you can see me walking after getting destroyed by the overpass hill at mile 25 in April 2022. Courtesy of MarathonFoto https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/dfd84644-0d8c-4b39-9ea1-56b1e2b19085/Screenshot+2025-06-24+at+3.48.16%E2%80%AFPM.png FOOT NOTES - Boston Marathon ‘24 Report | MA - Make it stand out FIGURE 3.3: Consistent 5k paces over 26.40 distance (right) and mile splits (left) https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/cb443b72-522d-409e-8951-c2eea18c3f46/Screenshot+2025-06-24+at+3.51.02%E2%80%AFPM.png FOOT NOTES - Boston Marathon ‘24 Report | MA - Make it stand out FIGURE 3.3 Pace analysis of 3 of my friends who ran Boston. https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/3af55438-1210-4fbe-9d5f-91574c0b7659/Picture1.png FOOT NOTES - Boston Marathon ‘24 Report | MA - Make it stand out FIGURE 3.4: Chicago Marathon 2021. After Mile 14 it was run/walk/stop and think of my choices until finish https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/e5d974d6-3520-42ac-8345-91713bd7291e/Picture2.png FOOT NOTES - Boston Marathon ‘24 Report | MA - Make it stand out FIGURE 3.5: How to run tangents in a marathon https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/22f77464-f31e-4ccb-b0fa-1982602fea92/Picture11.jpg FOOT NOTES - Boston Marathon ‘24 Report | MA - Make it stand out FIGURE 3.7 The nutrition for race day https://www.munjanja.com/global-foot-for-thought/1902 monthly 0.5 2025-07-19 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/96e95833-d9f3-4ffb-bff8-7197c7fbb2a7/IMG_0840.jpg FOOT NOTES - Love Story in 1902 | Sedona - Cathedral Rock Sunset The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/e619db6a-1507-4ed5-8524-82e8d3fd953a/LM--3.jpg FOOT NOTES - Love Story in 1902 | Sedona - Make it stand out Courthouse Butte (left) and Bellrock (right) https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/095860b3-2387-4d3f-8ca6-0dcedf4115e4/LM-0767.jpg FOOT NOTES - Love Story in 1902 | Sedona - Make it stand out Vortex Center at Cathedral Rock https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/6c01cda5-4b5d-4997-aa0a-14c9df82bc59/IMG_7500.jpeg FOOT NOTES - Love Story in 1902 | Sedona - Entering Sedona Somewhere near mile ten, I notice it: a humble roadside sign, that reads: “Entering Sedona. Founded 1902.” Simple. Unbothered. But it stops me—not for its design, but for the question it whispers.. https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/07d4f91e-284d-4994-92af-cd2445e290f8/LM--2.jpg FOOT NOTES - Love Story in 1902 | Sedona - Make it stand out Sedona https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/403b54ce-16e4-4298-82e6-42b0d2cf5301/IMG_0617.jpg FOOT NOTES - Love Story in 1902 | Sedona - Make it stand out 700 year Old Cave dwellings https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/63ac9217-759a-4c0d-ae14-8b84ea7cee88/IMG_0620.jpg FOOT NOTES - Love Story in 1902 | Sedona - Make it stand out The First Americans Petroglyphs https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/0b64613f-7bf1-41df-8bed-a54be1d9bff1/IMG_0543.jpg FOOT NOTES - Love Story in 1902 | Sedona - Freeform Coffee Roasters https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/092b9c5d-831e-4ea6-8f05-6d0800384a1d/LM--4.jpg FOOT NOTES - Love Story in 1902 | Sedona - The Other Side of Town The Sunrise Over the Cathedral Rock https://www.munjanja.com/global-foot-for-thought/gilded monthly 0.5 2025-06-17 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/715b5bcd-6abb-43f7-a384-c2a0d0b77a3a/IMG_0166.jpg FOOT NOTES - Gilded Age | Newport - Intricate ornates on Homes on Bellevue The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/20d5e1cf-0056-44d1-9e10-3188a5e9dc6c/IMG_0167.jpg FOOT NOTES - Gilded Age | Newport - Make it stand out Gilded Gates https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/fbb3080d-b05a-492f-8827-64ce43e1ca55/IMG_0163.jpg FOOT NOTES - Gilded Age | Newport - Make it stand out The Marble House https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/53f61f23-c2e1-4339-9119-5ea4c8fe698a/IMG_0169.jpg FOOT NOTES - Gilded Age | Newport - Make it stand out Cliff Walk (allow visitors to view the mansions from the backside) https://www.munjanja.com/global-foot-for-thought/laperla monthly 0.5 2025-06-17 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/10d371fe-963a-4dba-88be-e0d7c405d822/IMG_7255.jpg FOOT NOTES - La Perla | Puerto Rico - A Man Paints in Old San Juan The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/60676823-dcfe-453b-a844-44d220a4e30f/IMG_7251.jpg FOOT NOTES - La Perla | Puerto Rico - Make it stand out La Perla viewed from Castillo San Felipe del Morro https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/8f95fbee-c56a-44f0-88ae-b799101bb806/IMG_6189.jpeg FOOT NOTES - La Perla | Puerto Rico - Painted Puerto Rican Flag on a Building in La Perla https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/a33ea0e0-0f00-4a85-9c1b-2dec16bb14a6/IMG_6174.jpeg FOOT NOTES - La Perla | Puerto Rico - Make it stand out La Perla by the Water https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/037e3077-f887-4a4f-a0cd-c04684add3e0/IMG_6178.jpeg FOOT NOTES - La Perla | Puerto Rico - Make it stand out La Perla Alleys https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/c9da9097-2cd9-4a0b-b8a4-252153faeb82/IMG_6179.jpeg FOOT NOTES - La Perla | Puerto Rico - Make it stand out Colorful La Perla https://www.munjanja.com/global-foot-for-thought/pastels monthly 0.5 2025-06-17 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/5e4ec0f9-ba93-4d85-bdec-c2082f16d23b/IMG_0325.jpg FOOT NOTES - Pastels, Porches, and Projects | Charleston - St. Michael’s Church The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/fd1dc3d1-698d-46f6-97de-fb5da1e3eaa7/IMG_0303.jpg FOOT NOTES - Pastels, Porches, and Projects | Charleston - Make it stand out Rainbow Row https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/2bfa76ec-ffb2-443f-837f-c693706bc227/IMG_0497.jpg FOOT NOTES - Pastels, Porches, and Projects | Charleston - South of Broad Homes Majestic columns rise toward second-story balconies, draped in ornate ironwork that curled elegantly like iron lace. Manicured gardens spread generously, bursting with hydrangeas, camellias, and fragrant jasmine vines climbing brick walls. https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/e07a45b9-df5a-44e9-866a-14d26bc8c129/IMG_0515.jpg FOOT NOTES - Pastels, Porches, and Projects | Charleston - Make it stand out Southern Living https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/9cf0a32c-82f7-494b-b7d5-63ebbe59e8d8/IMG_7165.jpeg FOOT NOTES - Pastels, Porches, and Projects | Charleston - Morrison Yard A sleek high-rise with Pilates studios, polished glass, and rooftop views across the street fom rows of neglected public housing units. https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/8960f79d-9b02-4a80-a90a-0c210e2abe8a/IMG_7166.jpeg FOOT NOTES - Pastels, Porches, and Projects | Charleston - The Other Side of Town “Many of them face the quiet health hazards that come with years of unchecked mold, poor ventilation, and crumbling infrastructure.” https://www.munjanja.com/global-foot-for-thought/santuario monthly 0.5 2025-06-17 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/98ab7f83-9f87-427d-b03f-7681fb31b246/IMG_7730.jpg FOOT NOTES - Santuario Madonna della Corona | Italy - Santuario Madonna della Corona The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/0bfe9e3e-9022-4bbe-9cfb-6fdb7e17446e/IMG_7953.jpg FOOT NOTES - Santuario Madonna della Corona | Italy - Make it stand out The Village of Spiazzi https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/e43976cd-0307-4939-93d1-5827a6c07bb7/IMG_7979.jpg FOOT NOTES - Santuario Madonna della Corona | Italy - Make it stand out The vineyards of Monte Cimo di Chiamenti Francesco https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/3a21e023-0133-4b3d-83f0-a13029ed5f4e/IMG_7740.jpg FOOT NOTES - Santuario Madonna della Corona | Italy - Make it stand out Exposed rock inside the Chapel of Confessions https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/7120053a-3ac7-45e8-941b-cdd9724a1551/IMG_7968.jpg FOOT NOTES - Santuario Madonna della Corona | Italy - Make it stand out View from Punto Panoramico https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/16ee111c-a409-4c1d-ac14-016c1989ed1f/IMG_7929.jpg FOOT NOTES - Santuario Madonna della Corona | Italy - Make it stand out View of the sanctuary from the Brentino Belluno hike up https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/cfbbeb26-eebe-47fa-be21-ac807399e95f/IMG_7743.jpg FOOT NOTES - Santuario Madonna della Corona | Italy - Make it stand out Santuario Madonna della Corona https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/65e170bc-d47b-4725-9322-7dbe1acd866f/IMG_7927.jpg FOOT NOTES - Santuario Madonna della Corona | Italy - Make it stand out The Hike from Brentino Belluno (5400 steps to be exact) https://www.munjanja.com/global-foot-for-thought/dubai monthly 0.5 2025-05-01 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1744724888923-Z4ZGIJQMK7A5RZ0OMJXW/unsplash-image-VbDjv8-8ibc.jpg FOOT NOTES - A Morning in Dubai | Dubai Dubai Skyline https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1744725007558-RH1HII21IEGU9RJ3HIVF/unsplash-image-32wklNloStE.jpg FOOT NOTES - A Morning in Dubai | Dubai - Make it stand out Burj Khalifa image courtsey by Mohit Agarwal@theagarwalmohit https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1744725544043-0WGQOAWCO3EYEMFAA7FJ/unsplash-image-ERLAcTp-8MQ.jpg FOOT NOTES - A Morning in Dubai | Dubai - Make it stand out Dubai image courtsey of Junhan Foong @jhfng https://www.munjanja.com/global-foot-for-thought/cim2024 monthly 0.5 2025-09-25 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/6fdc493a-bd75-45b0-8be8-1a18cf0312d3/858564_1003_0006.jpg FOOT NOTES - California International Marathon ‘24 Report | CA The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/db9fcf4d-d6f5-45d0-9b2a-e7c3ea3558da/Screenshot+2025-03-02+at+11.56.28%E2%80%AFAM.jpg FOOT NOTES - California International Marathon ‘24 Report | CA - 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/v1/640295a8bc9d6c370ecffe0b/79e39455-8f5e-43cd-9ef1-8d7a1b52fb76/Screenshot+2025-03-02+at+11.57.27%E2%80%AFAM.png FOOT NOTES - California International Marathon ‘24 Report | CA - Make it stand out The Training Block https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/65a039c1-fa8f-4bd2-bb41-71ed66dbe9e4/Screenshot+2025-03-02+at+11.58.11%E2%80%AFAM.png FOOT NOTES - California International Marathon ‘24 Report | CA - Make it stand out Weekly Elevation Gain/Loss during the training period https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/e971a206-59f3-4e30-a393-fc4a6a2634e8/Picture1.png FOOT NOTES - California International Marathon ‘24 Report | CA - Make it stand out Pace Analysis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/0ab5631a-6e69-4948-94cd-292071cdf85b/858558_1004_0038.jpg FOOT NOTES - California International Marathon ‘24 Report | CA - Make it stand out On course (Image courtesy of MarathonFoto) https://www.munjanja.com/global-foot-for-thought/kibera monthly 0.5 2025-03-02 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1740687247769-GBBY02455TUD96NAUYMT/unsplash-image-7P_w-TomrlA.jpg FOOT NOTES - Kibera | Kenya The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1740687315641-H5OJ6OLQJWCG9XSEPXBC/unsplash-image-qF_FSHEADxo.jpg FOOT NOTES - Kibera | Kenya - Make it stand out Aerial View of Kibera with the lush posh neighborhoods on the outskirts https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1740687451521-6CY1B3QE4S0EFEIS69A7/unsplash-image-C35vBj3a6mg.jpg FOOT NOTES - Kibera | Kenya - Make it stand out Shoes hang in Kibera https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/1740687495804-P2HHETA7PMXLUOGSA6NT/unsplash-image-phXLA25WrO0.jpg FOOT NOTES - Kibera | Kenya Hanging.. https://www.munjanja.com/global-foot-for-thought/rod monthly 0.5 2025-12-08 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/f6fa3b62-19ed-41b6-ad92-2c9e4e093127/IMG_9218.jpg FOOT NOTES - Spare the Rod | The Bahamas - Make it stand out Sunset over Nassau https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/3038a90d-da36-4af3-862f-5f8d5c617fcd/IMG_9183.jpg FOOT NOTES - Spare the Rod | The Bahamas - Make it stand out Umbrellas near the Graycliff Hotel (set in a historic mansion dating from 1740) https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/6c371b95-3e75-45a6-b915-8a43d634eb92/IMG_9999.jpeg FOOT NOTES - Spare the Rod | The Bahamas - Make it stand out Vignette from the Article in the Nassau, Bahamas newspaper https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/7d9f875c-4e12-40cd-9317-17f769e67be8/IMG_9209.jpg FOOT NOTES - Spare the Rod | The Bahamas - Make it stand out The Queen's Staircase: Carved by hand out of solid limestone rock by 600 slaves between 1793 and 1794 https://www.munjanja.com/global-foot-for-thought/potcakes monthly 0.5 2025-03-02 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/dcc065b7-3114-4df0-8413-5a10b1410aad/IMG_9217.jpg FOOT NOTES - Potcakes | The Bahamas - Make it stand out Beautiful Waters of Nassau https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/e9b822ce-af6d-483f-a1ed-c7c32b84b9b5/IMG_9212.jpg FOOT NOTES - Potcakes | The Bahamas - Make it stand out Mural Art by Alan Pachino Wallace (art can be seen on Eastern Rd) https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/69633d90-97f2-425b-8161-6b6a049aaf10/IMG_9223.jpg FOOT NOTES - Potcakes | The Bahamas - Make it stand out Preserved cabins: Part of the slave village at Clifton Heritage National Park https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/c56e9e5a-a843-46d8-a17d-5368ad98cad9/IMG_9231.jpg FOOT NOTES - Potcakes | The Bahamas - Make it stand out Tribute to Slave Women: Sacred Space Sculpture in Clifton Heritage National Park https://www.munjanja.com/global-foot-for-thought/parisianview monthly 0.5 2025-03-02 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/6e04f856-a55f-4dd3-90f3-f28ca84bdf61/IMG_9885.jpg FOOT NOTES - The Parisian View | Paris The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/d0cc71c6-941a-4a84-8139-db1946cd6084/IMG_9638.jpg FOOT NOTES - The Parisian View | Paris Basilique du Sacré-Cœur de Montmartre https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/2e25163e-fed4-4923-8198-db04b4f1e6ca/IMG_3984.jpeg FOOT NOTES - The Parisian View | Paris - Make it stand out Locked https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/7651f38e-af41-4fcc-96ed-74d2181b7ab0/IMG_9883.jpg FOOT NOTES - The Parisian View | Paris - Make it stand out Sunset over Jardin Bergeyre https://www.munjanja.com/global-foot-for-thought/anafiotika monthly 0.5 2025-12-30 https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/5e23b11f-e7ed-4ffe-bd4c-5bdb2525ee06/IMG_9515.jpg FOOT NOTES - Anafiotika | Athens The City of Athens, view from the Acropolis https://images.squarespace-cdn.com/content/v1/640295a8bc9d6c370ecffe0b/b11cfb10-76a4-42bf-99ca-362a9317b0da/Picture1.jpg FOOT NOTES - Anafiotika | Athens The Changing of the Guard in Athens 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