My First Marathon: Jeff's Story

Jeff  started exercising for the first time in his life in June 2009. Eventually he got into running and he's been improving ever since. He lost 65 pounds running and has completely changed his lifestyle for the better. 

Jeff's first marathon was the Bayshore Marathon 5/28/11. Below is his story of that special day.

Short version:
Stats:  4:12:17 finish time
1/2 split:  1:53:38(8:40 per mile pace)
Second half split:  2:18:39(10:34 per mile pace)
Pace:  overall 9:38 per mile
Place:  800 out of 1,462 finishers
Ranked:  589 at the 1/2 mark
Ranked:  884 at the second half(that means a lot of people passed me!)

Long version:
Wow....what a race weekend it was.  We started off on Friday by driving up to the cottage.  I had a half day off work so we could get up there a little early and beat traffic.  That was a good decision!  We had a nice dinner at home.  I didn't want to eat out that night just in case I ate something that did not agree with me.  It was six of us that went up including my Brother-in-law, Sister-in-law to come and cheer us(my running buddy and I) on along with his wife and my wife.

our awesome dinner the night before

I did not end up getting into bed until 10pm and we had an early morning getting up at 4am!  I think I probably slept 4 hours total since I was tossing and turning all night.

We got up at 4am and I did my usual routine of foam rolling and eating a half banana and a granola bar to get me started along with some water.  My running buddy made some oatmeal for himself and took it along when we left but he forgot to eat it so he had no breakfast before the race!!!  Holy cow!!

We left about 5am from the house and it's a little over an hour drive to Traverse City.  We got there a little after 6am and traffic was starting to build up.  My running buddy picked up our packets the day before so he knew the best place to park.  It worked out great because we were really close to the race start and also did not have much traffic where we parked.  This was one of the great things about running in a smaller marathon.  On the way over, it really started to rain hard but stopped when we got to the race.  Unfortunately, a few minutes before the race it started raining again.  It was not a hard rain but a misting rain.  I tried to stay under a tree until the race started.   Because the race was a small one, only 2200 marathon runners max, I was able to jump into the race start at the last second and off we went!

It was almost a "ready, set, go" kind of start instead of a gun and big hoopla.  We started right next to the high school track and wound around the streets in the college campus there.  There were a few turns to start us out which was good to keep our pace a little slower starting.  I saw Ken from TNT Coach Ken and while I did not have time to talk to him much, I assume he was there supporting all his runners with the TNT.  You could not miss him with his red and white polka dot hat and since he is tall, he stands out.  He was doing a bang up job pumping up everyone!!  He asked me how I was doing and I said good and that I would let him know in about 4 hours!  He said I'd be drinking a beer by then!  Haha!  Ah, my goal of four hours.  I'll get back to that one.

So there we were, starting the longest race I have ever did....in the rain.  All was not lost because at least the weather was in the 50's and it was not really windy either so it could have been much worse.  I chose to wear short sleeves, shorts, arm sleeves and light gloves.  It's a good thing I wore the arm sleeves because with the rain, it helped keep me a bit warmer.

The view was really nice.  There was a water view almost the entire run up and back from the peninsula.  There were also some really nice homes to look at as well so the view helped keep my mind off running.  As far as the crowd support, it was good in pockets.  There were several spots, especially the water stops, where people were cheering.  One spot in particular was really crowded(several hundred people) I think around the 14-15 mile mark.  I love when there is a crowd that can help keep me going.  I pumped my arms up and the crowd went wild!  The first half of the race went really well.  I ran it in 1:53:38 which ranked me 589 through the half.  Unfortunately, that was too fast as you see from my final time.  I should have dialed it back just a notch.  I think that 10-15 seconds per mile slower would have been better for me in the long run.

The course was an overall flat course with some rolling hills thrown into it.  The only real hill was at the end of the split and even that was not that bad.  One thing I did not like was the way many of the road were slanted to one side.  In my opinion, it made it much harder to run instead of being on a flat surface.

My wife said they almost missed the shuttle bus to get there but they were able to get there and only waited about 10 minutes for me to run by.  My running buddy was also about 3 minutes behind me at that time.  Before that my running buddy and I ran probably at least 16 miles together when I got my second wind and picked it up a little so we got separated for a bit.  I'm really glad that they did not miss us so we got some support when we were starting a really difficult part of the race.

One thing I would have liked was a little more crowd support after the 20 mile mark.  It was fairly scarce the last six miles except for the last half mile of the race.  I can say this, the supporters that were out there were troopers.  Since it was raining much of the time, it must have been miserable to be out there.  Probably the worst cheer I heard was "you're almost there".  As many of you know, when you are at mile 16, you are NOT almost there so tell your support crew not to say that to marathoners looking at 10 miles more to go. Haha!

So as I continued to run, I was starting to slip on my times each mile beginning with mile 17 where I ran a 9:01 mile but I was able to keep it under 10 minute miles through mile 22.  I figured if I could at least keep a 10 minute pace, I would meet my four hour goal.  Unfortunately, when I got to mile 23 I ran out of gas and started walking.  That got me at 13:09 mile for mile 23.  I knew after that point, I was not going to make four hours.  At that point, I was just telling myself to keep going.  I walked some and ran some and walk some and ran some.  I kept going.  I even got back to a quicker mile of 12:51 at mile 25 but really struggled at mile 24 and 26.  In the last half mile, my calves started cramping up and I could not run.  Then.....I saw Ken again!!!!!  My leg was really cramping and Ken said WOW, I can see it moving!! Haha!  I said, yeah, I can feel it!! Haha!  He pushed me and helped me get going again and I was able to pull out running to the finish line.  I also saw my support crew again just after Ken and my wife got a picture of this too!

I was completely out of it at this point at about 26.1 miles!

The announcer announced my name which was a nice finish and said, you are a marathon finisher!  We finished on the high school track.  Garmin time - 4:12:55(forgot to turn off my Garmin)  Official time:  4:12:17; placed 800 out of 1462 finishers

The last four miles of the race were the hardest thing I ever did physically.  It was incredibly hard to finish but I just kept my mind to it and kept going.  It did not help that I saw a kid being taken into an ambulance at about 22 miles(hopefully he was ok).  Also, right at the end, just as I was entering the track, I heard a supporter say "that guy looks bad".  I wished I had the energy to say something but I kept on going!  My brother in law did say afterwords that I looked beyond tired!  From mile 23 on, I kept thinking of my #1 goal - finish, just finish and then my #2 goal, finish in 4:30:00.  So that is it, I was able to meet two of my goals but not the four hours.  Given the rainy conditions and that it's only my first marathon, I'll take that automatic PR and be very happy with it!! 

Marathon completed, check!
Moomers ice crea

My running buddy finished about six minutes behind me so we practically ran the entire race together.  I'm really glad that I was able to train and run with him as it helped keep me motivated throughout the process.

After the race, they had all kinds of food....cookies, chips, pretzels, ice cream, bananas, oranges.  They also had a place to get a massage but the line was too long to wait for it.  My running buddy and I brought a change of clothes so we took a shower after at the Phys. Ed building and went to lunch with everyone.  It was nice having that shower available after the race.  My wife asked me if I would do another one and, at that time, I said I could not make that decision so soon after finishing.

The pub we went to for lunch was crowded with all the racers and so many people were wearing their medals, including me and my running buddy!  I ate like I've never eaten before.  I also drank more water that day than I have ever drank before.  My body just soaked up the water and continued to ask for more.  We also stopped at the local running shop, Running Fit and I bought myselfdrank more water that day than I have ever drank before.  My body just soaked up the water and continued to ask for more.  We also stopped at the local running shop, Running Fit and I bought myself a hat.

Waiting for food in Downtown Traverse City!

Having a beer that evening!

Finishers Medal

Overall I thought it was a really great, well organized race.  While I would recommend it and would do it again, my thought is that I want to train for my next marathon during summer so the next one will likely be a fall marathon.  Yes, that's right folks, I've decided I WILL do another one next year.  I've got to get under that 4 hour mark!  God help me! 

Be sure to check out Jeff's blog Detroit Runner!

My First Marathon: Peter

I'll say it upfront: I finished in 3hrs, 29mins, and 56secs. My aim was 3 1/2 hours, so that number looks like the perfectly executed race. Read on...

Preparation, if that's the right word, consisted of me only doing one thing different from my weekly running. Hearing somewhere that I should do a 3 hour run 3 weeks before, I did. After 2 hours, I had to loosen my shoelaces 3 times as my feet were swelling up. So I also heard that taking Advil would help. Some say take 1 before the start, others say 2 halfway through, then another 2 at 3/4 distance. 

I did a taper of sorts in the week leading up, ate a little more, then really went to town on that old wives' tale and had a huge bowl of beef tortellini the evening before. All the above added up to getting me into the shape below:

Left home at 5am as the year before. Damp cold this time, so the blue gloves again. My aim was 3hrs 30mins, which would mean matching the previous year's half marathon pace. I found a feature on marathonguide.com called "pace bands", which you can print off after entering your target time. It states what your total time should be at each km, useful tool for anyone wanting to keep a set pace. A-Chang stood on the left of the course, so as to get a head-start on the dash to Starbucks.

One touch lesson I learned for this race: Have a bathroom break before leaving home and at the event start. I only went at the event start, and there was more, erm, left. Even if you don't need to go, take a "CC" to make sure anyway. CC stands for "confidence crap". Once the race was underway, things went well; first km was as expected, way too quick, upon which I dialed the pace down. After about km 4, I felt movement rumblings. Oh s***. As it happened, I had been comfortably going 10-15 seconds per km quicker than goal pace, so had a couple of minutes in hand when I decided at km12 to use the port-a-potty at the roadside drink station. This wasn't going to hold for another 2+ hours, I reasoned, plus the stop is at the bottom of Shaganappi Trail, the course's major (though not all that tough) hill. While doing my business, I knew I wasn't the only one when I heard some loud steps, the next door slam and a muffled "dammit!"

There will be no more problems from here on, was my firm, errant belief. Anyway, up the hill, and past Market Mall for the first time at around km20, the leaders came past the other way, about 8km ahead. 2nd place looked a bit like one of those alien photos with his shaved head and orange compression socks.
It had got pretty quiet by now as the half-ers had long since turned around - there were 3 times as many of them. It was quiet enough to remember a rabbit running across in front of me, giving applause to a steel band, and a high school kid doing violin practice on his front garden as I went past.

Varsity is not a neighborhood I know all that well, and it was here that my feet started to swell. 2 Advil and I felt my feet deflate a bit. After this, and just before Market Mall again, I got to 27km which was the furthest I'd ever run. Only 15 more. "What a bloody long way to run" I said, as the crowd of runners passing Market Mall for the first time in the opposite direction from me got quite thick.

As I descended Shaganappi Trail, last place was coming up it, followed by a police car. Shortly after, I overtook the 2 last placed half-ers, followed by 2 officials on bikes. They were smoking. The 2 runners, that is.  By now, at around km30, my legs were starting to feel empty, running more on momentum than energy. Countdown the bridges. Crowchild. Pedestrian bridge. 14th. 10th. C-train. Prince's Island. Centre Street. Edmonton Trail.
 

It was between 10th and the c-train bridge, around 30 seconds ahead of schedule that my right hamstring suddenly got shorter and my right foot nearly kicked up into my backside. A few quiet "ouch"s, and straightening it, I hobbled to the roadside. I did several angry stretches, then a deep breath and made myself break out of a too tempting walk. I had to run with my right leg straight, like a clichéd pirate. A couple of hundred meters later, and it just relaxed so normal running could restart. A medic on a bike pulled alongside, "how you doin'?" "Good" I said, somehow smiling at the same time.
 

Last drink station, and as I drank this last cup of Gatorade, my brain told me that it was going through my stomach and trickling into my muscles. Weird. Must've been part imagination, part muscle fatigue.

With 2km left, I phoned A-Chang. She had apparently won her race to Starbucks, found an armchair, then dozed off. My phone call woke her up. The finish line wouldn't be too crowded by this time though.

I was now roughly 40 seconds behind, so decided I was going to still achieve my aim despite all that had gone before. Now then, some people might say "come on" to themselves or something like that. Not me. No, for some reason my internal mp3 played the end music from Top Gun, voiced over by Yoda telling me, "Do or do not. There is no try." Something in that last Gatorade perhaps.

I overtook a couple of runners at the end, and I recall grunting on the finish straight as I saw the clock.

It was satisfying therefore to have clawed back time lost from mistakes made, something I hadn't done in a running race before. All this at my first attempt at the "king of distance races".

One final tip I acted on was to avoid sitting down straight after finishing. Junk food never tasted so good once I finally did. 

Be sure to check out Peter's blog, A Touch of the Runs!

My First Marathon

 

Fall is approaching and runners all over the world are in high gear training for upcoming marathons. For some it will be their first and for others it may be their 51st, or 101st. No matter the number, completing a marathon is a uniquely wonderful experience that only fellow marathon alumni can understand and appreciate. But nothing, I mean nothing can top that feeling you experience after crossing your very first marathon finish line.

Mine was NYC '97. I had been running since 1984, but had never done anything longer than a 15K. I'm not sure what sparked my interest to delve into the world of endurance running, but 1997 was the start of my love of the long run. Fourteen years ago, doesn't sound that long ago (my 20-year-old son just reminded me that he was only 6 at the time...guess "long time" is relative, huh?), but back then the Internet or the World Wide Web (as it was then called) really wasn't the first venue for knowledge. Believe it or not (you young whipper-snappers), I actually drove to the local books store (yep back then Barnes & Nobles weren't on ever street corner nor Starbucks....I know...how heathen!) and found a book on race training. I think there were a total of 4 running books in the store. One happened to be Hal Hidgon's How to Train: The Best Programs, Workouts, and Schedules for Runners of All Ages. It was early '97 so I had a few months before I'd actually start training, so I purchased the other three books at the book store too--Jogging by Bill Bowerman, The Complete Book of Running by James Fixx, and This Running Life by George Sheehan....quite the classic collection.

With really no clue on what I was doing, I began on this new journey into the world of long-distance running. Not sure how I survived the cotton shirts and scrunchy socks during the summer training. I did discover the WrightSock about this time and luckily avoided major blister issues. Chaffing...now that was another story (I'll spare you the details). Hydration? LOL! Yep, I think I got some water in before, during and after...maybe. There wasn't anything like GU back then. Somehow I made it. Somehow I prevailed and actually completed that training. 

Now keep in mind that the biggest race I'd ever run, probably had a couple hundred people in it. My mind could not even comprehend the fact that I'd be running with close to 30,000 other runners. I made the trek to NYC with no major complications and before I knew it I was hopping on a bus in Manhattan headed to Staten Island for the start of the race. As we got closer to the military base where we'd be camping out until the start, I was amazed at the sea of buses pulling into the area. Thousands of runners spilling out each with a look of awe, amazement, bewilderment, and fright! There were people from all walks of life, all parts of the world, all ages, and shapes and sizes. Many were donning trash bags which I thought to be extremely odd until I realized it was for warmth, not because they were homeless.

I was entering this compound of characters by myself and I was a bit overwhelmed. I had traveled so far by myself, the family back at home not quite understanding what had gotten into Dad, waiting for the call that I had finished. Surveying the grounds, it kind of looked like a refugee camp for wayward runners. There were  groups huddled trying to keep warm, others were down by a big stage doing aerobics led by a group of ultra perky ladies in leotards, some runners were even wearing costumes from superheros to cartoon characters.  There was even an Elvis or two.

This was oddly reassuring. Hmm, if these characters can do this, I certainly can. Then I heard someone clearing his throat at a mike saying, "Testing. 1-2-3. Testing." I turned around to another stage and saw an MC type person getting ready to introduce a group a people. Turned out he was introducing the oldest runner running in the race that day. He was 95 and he was running with his son (in his 70s) and his grandson (in his 40s). Yet another reassurance....If this 95-year-old can run this, surely I can too.

For what seemed like an eternity I milled around absorbing all the sights until it was time to get in the appropriate starting corral. At the corrals, I noticed these huge construction dumpsters and wondered what they were for. Soon the answer was revealed. That MC guy got on the mike again and announced that the race would start in 5-minutes. As soon as he finished, clothes began to fly off. Runners were hurling their extra "keep-me-warm-till-the-start-clothes" into the air toward the huge dumpsters. Evidently the clothes were later given out to local shelters. Caught up in the flying clothing, I almost missed the starting gun. But didn't really matter. Took us 6-minutes just to cross the starting line. (No timing chips back then. Only a gun time. So you had to keep track yourself at how long it took you to actually get to the starting line after the gun sounded.)

All was going well until about mile 21 or 22 in Harlem when the bottom fell out. Nowhere else in the entire glorious state of New York did it ran that day, but in Manhattan. And boy did it rain. About 1-inch fell in about 15 minutes. It rained so hard that I couldn't see the runners around me. But I plodded forward, each foot now about 5lbs heavier soaked with rain water. I kept telling myself that that 95-year-old was out there doing the same thing, so I could do it too. Adding insult to injury, once the rain stopped, I was faced with the winding hills of Central Park. Something happened though. I actually picked up the pace and flew across the finish line (probably more like a speedy trot, but I remember it as blistering speed). Speaking of blistering, all that rain water caused major blisters on the ole tootsies and even one blackened toenail which even today ain't quite right....a nice memento of that first marathon. 

Sometime after crossing that finish line, having that first marathon finisher's medal placed over my head, and someone wrapping that warm silver finisher's blanket around me I realized I was crying. Actually it was more like balling. I'm man enough to admit it. All that adrenaline in your system, all those hormones raging in your body, and then all the emotion of crossing that first finish line is enough to overwhelm even the toughest Navy seal. There I was, wrapped in sliver, caked in salt, sore as hell, dehydrated, and balling like a baby and the happiest man alive. 

I've run 10 more marathons since that chilly November day in 1997 and each has been memorable for various reasons, but none will ever top that first marathon. I learned that day that I'm a strong individual...mentally and physically. I also learned that anything is possible if you have enough determination.

Tell me about your first marathon experience. 

Share what your first marathon experience meant to you. What did it teach you? What did you learn about yourself? How has it affected your life since? Send your story to runnerdudeblog@yahoo.com. Include your full name and if possible include a picture of yourself (doesn't have to be from the race). Be sure to put "First Marathon" in the subject line of the email. Each story will be featured on the blog and each submitter will receive a RunnerDude's Fitness sports water bottle. I can't wait to read about your experiences!

Trust and Believe

This morning I heard one of the best comments I could ever hear as a running coach from three of my half-marathon runners just before the start of their race.
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"I'm not even nervous. I'm excited, but not nervous."
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As a coach, it's great to hear that because you know the runners feel ready physically and mentally for the race. They're confident in their athletic abilities.

These runners have worked hard the past 12 weeks. For two of the runners, it was their very first half-marathon and the third was shooting to break a previous time and PR. During the training, they'd every once in a while express a little doubt about achieving their goals, but I kept reminding them to trust in their training. And they did. The two half-marathon newbies both blew away their projected finish times and the PR-hopeful, did in fact break his previous half-marathon time and not by just a few seconds, but by several minutes!

It's normal to have some doubts during your training. One bad run, and that little pesky voice of doubt can slip in and begin it's taunting—"Am I going to be able to do this?" "If I can't even do this short run, how in the world am I going to make 13.1 or 26.2 miles?" 

Training for an endurance event is kind of like the stock market. If you're looking for a big return in the short-run, then you'll probably be disappointed. You may even lose some money. But, if you hang in there and let some time pass, your stocks will probably begin to give you some good returns. The same thing applies to running. In-the short-term, you may not see a lot of growth. You may even experience what seems like a set-back as your body acclimates to new training intensities and/or mileage. But give it some time. Trust and Believe. Your reward will be at the end of your training on race day.

I'm not sure who said it first, but "running is about 90% mental and 10% physical." Whether that's scientific or not, I don't know, but there's a lot of truth in that statement. Trusting your training and believing in yourself as an athlete will help ensure that all the hard work you've put in over the past several months will shine through.

"Trust and Believe" actually makes a great mantra. When you're running and you're climbing a tough hill or you're beginning to fatigue, say to yourself over and over, "Trust and Believe." If that pesky little voice of doubt begins to creep in, kick it to the curb! Even say it out loud. "Go Away!" Of course the runner beside you may think you're a crazy nutcase, but hey, whatever works, right?!

There are always factors out of your control that may affect race day (crazy weather, extreme temperatures [hot or cold], illness, injury, etc.). When that happens, it's frustrating, but you just have to roll with the punches. Don't let it discourage you though. As soon as you can, set a new training/racing goal.

Trust in Your Training and Stick to the Plan

Distance running, especially the marathon, can really play with your mind. Some of the "mind games" that occur during a distance race are actually protective mechanisms that kick-in when your brain thinks you're in danger. These alerts to the brain can be heat related, hydration related, or fuel source related, just to name a few. Your brain is rather amazing. It's a better sensor and monitor of your body systems than any computer could ever be.

You know when you're in the car-rider-pick-up line at your kid's school and you're buried, deep in the middle of the line (no way out) and your gas light comes on? Can you feel that panic? Probably makes you anxious just thinking about it. But after that initial fear passes, you remember that you have a few gallons left in the tank when the light comes on. So, you put the car in park and turn off the engine instead of idling. Knowing that little reserve is there, is very reassuring. The real fear is if you remember that the light came on several times the day before and you ignored it, and now you're not exactly sure how much gas you have left. Of course that's also the day your kid is running late and is the last one to make it out to the pick-up line.

Okay, you're probably thinking, where is he going with this....don't worry, there is a connection. Your brain is like that gas gauge and your body is that couple of gallons of reserve gas in the tank. Sometimes when you push your body to extremes, the self-preservation mode kicks in and your brain will actually try to slow you down. If during the race, you're running low on your carb stores, your brain can actually fatigue your leg muscles in order to slow you down. Why? Well, your body needs fat in order to survive. All the little nerves running through your body are actually coated or wrapped in something called a myelin sheath which is made of fat. If the body thinks you're dipping into your fat stores for energy, it may feel threatened and begin to fatigue your muscles to slow you down. Also, your brain needs carbohydrates in order to function. If it feels threatened that your carb levels are getting too low that can also trigger the fatigue.

The thing to know is that you're body actually has more energy in reserve and more than likely you're not in danger of running out of steam. Now let me back up a step. You're not in danger if, and let me stress IF, you've trained and fueled properly. If you've carb-loaded prior to the marathon and you've been drinking water and/or sports drink and using gels periodically throughout the race to keep your glycogen stores stocked, then you can actually override your brain by telling it that you're okay. No really, you can actually talk your brain out of the self-preservation mode by reminding it that have the fuel you need to continue. The verbal reminder and self-talk will actually help reassure your brain that you're not in danger. Now on the flip side, if you haven't put in the training nor properly fueled or hydrated yourself prior to and during the race, then you need to heed the warnings and slow it down.

A different kind of mind game that often occurs during an endurance race is self-doubt. Did I train hard enough? Should I have done an extra 20-miler? Did I hydrate enough? Did I hydrate too much? Will I look silly? Am I too old for this? What was I thinking???!!! When that nasty old self doubt creeps in, quickly kick it to the curb. Having a mantra or a phrase of encouragement or inspiration is great to repeat to yourself to keep that self-doubt away.

There's one thing I tell my clients over and over, "Trust in your training." It's a simple phrase but a powerful one. It even makes a great mantra. If you've put in the work and you've properly fueled yourself, then trust your training to carry you across that finish line. Now, that's given that you don't throw all your hard work out the window and run like a bat out of hell at the starting gun immediately depleting your glycogen stores in the first 2 miles of the race. Stick to the plan and your plan will stick with you.

RunnerDude's Runner of the Week: Tim Wilson

I've been following this week's Runner of the Week—Tim Wilson— through his blog and on Twitter for quite a while. His story of a complete lifestyle turnaround for himself and his family is truly amazing. Read on to find out more about Tim's story.

RD: Where are you from?

Tim: Currently live in Gwinnett County in NE Atlanta.

RD: Share a little about yourself. What do you do for a living? Hobbies?
Tim: I have been happily married for 20 years and have three awesome kids, two daughters in high school, and a son in elementary. I am a programmer, mainly working with .NET technologies and mainly for the web, but also am kinda an IT jack of all trades since I work for a smaller company. For hobbies I don't have many. I tend to focus on a couple things at a time. My first and foremost is running, and second is blogging and everything that goes along with it from a social media and technical standpoint. Of course my wife and kids and all their activities are important, but I don't consider those hobbies.

RD: How long have you been running?
Tim: I have been running for just over 3 years, I started in February of 2007.

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RD: What got you into running?
Tim: I used to run XC and track in high school and loved it. I tried a few times over the years but never got very far. I was changing my lifestyle and losing weight. I started just walking, but then one day decided I would try running. It was slow going and very short, but grew each time I tried. I guess you could say my poor health and wanting to change it got me into running.

RD: What do you enjoy most about running?
Tim: I love so much about it that I just don't know where to start or end. I love how it makes me feel, how much energy it gives me, how I don't have to worry about myself physically and how I can eat. :) I also love the camaraderie and community around it and the change it has made in my life and my family's life.

RD: What are your favorite training foods?
Tim: I have never really thought about this before. I like food period.

RD: I'm with you on that. I eat pretty healthful food, but I love my chocolate cake once in a blue moon too! LOL!

RD: Are you a lone runner or do you run with some buddies? What do you like about each?
Tim: I am mainly a lone runner. 95% of my running is done alone in the wee hours of the morning. I like the flexibility of being a lone runner since I can then go when, where, and however far or fast I want to. I do really enjoy running with my kids as well though and running with a running group at least once a week. This is all fairly new though in the past year, and the group runs in the past couple months. I like the group runs because you tend to get outside your comfort zone and push a bit harder than by yourself.

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RD: What’s the funniest or oddest thing that’s happened to you while on a run?
Tim: I could tell (and have told) a lot of stories about this so it is hard to find just one. Two years ago I was just coming off of setting a new 5k PR in the toughest course I have ever run. I was hoping to set a new PR and hopefully drop under 21:00 in my upcoming race the second week in June 2008. I lined up near the front and was ready to go. The gun went off and I started, but didn't get far. Less than 100 yards into the race I was tripped while in mid-stride and went down hard on my shoulder and head. After getting up it didn't take long to find that I had broken my collar bone in multiple places. 8 months off from running and multiple surgeries later I felt like I was almost starting over. The next year when I ran that race I wasn't anywhere near setting the PR much less getting anywhere near the 21:00 time. I was also a bit nervous running the first time back, but I was running it with my daughter so I had a bodyguard. :)

RD: Ouch! Good comeback man!

RD: For the good or the bad, how has running affected you personally?
Tim: It has changed my life completely. It is one of the main driving factors in my life. It has given me a way to help lose 90 pounds and more importantly a way to keep it off. It has brought back energy that I had lost for so long, and it has given me something to pass along to my kids and others that know me personally, through my blog, or through any other social media. It is truly one of the best feelings to be told that you were the inspiration for someone that is running, eating better, or just living a healthier life.

RD: What’s your biggest running accomplishment? Why?
Tim: My biggest running accomplishment would be my first 5k, because without it I would have never had the desire, drive, or ability to continue on to run that 26.2.... the second biggest accomplishment. My first 5k I came in dead last in the race, even being beat by someone running with a hernia, but that race was the stepping stone that I needed at that time to keep going and keep trying.

RD: Do you have a favorite brand of running shoe? Which model? Why?
Tim: I have run in NB 767, 768, 769's exclusively until these past few weeks. I had good luck and didn't want to change. I was recently sent a pair of Pearl iZumi SyncroFuel XC's and have been running in them a lot lately as well. If I had to choose right now I would choose the Pearl iZumi's.

RD: Cool. I'm pretty loyal to a shoe once I find one that works well for me too. I'm lucky in that I get to test-drive lots of different shoes for various shoe companies and recently I test out a pair of the SyncroFuel XC train shoes and the road version too. I was impressed with them as well.

RD: What’s your favorite race distance(s)? Do you have a favorite race you run each year?
Tim: My favorite race distance is probably the half marathon, but of course only if I have been training for it. If I haven't been training for it, it is just 13 miles of torture and .1 of pure bliss..... or at least just really slow. My favorite race though is a 5k, specifically the 5k I mentioned above. It is the Saratoga 5k Fun Run. It is a very small local race that is run in a neighborhood without closing any roads. It was the first race I ever ran in, and the race that I finished dead last in. What makes it even more special was that it was also it's very first running. Only myself and one other runner has run it every time for the 4 years it has been run. Even though I came in dead last the first year, I finished second overall the second year (no, I am not that fast, it is just a very small race) The added benefit is that this is the hilliest course I have ever run and where I still hold my 5k PR.

RD: If you were speaking to a group of non-runners or runner wannabes and trying to encourage them to run, what would you say?
Tim: Take it slow at first. Don't expect to run very far the first time, or even for a while..... and that is OK! Build it up slowly and don't try to go too fast (while running, or while building up to a mile and beyond). Take the time and the money and go get fitted for some good running shoes, without them you may not be running long, or may be running in more pain and doing more damage than you need to.

RD: Open Mike: Share anything you‘d like about your running experiences, past accomplishments, goals, dreams….anything you haven’t previously shared.
Tim: If you have ever read my blog you know I am not known to be short winded but let me give it a shot. As I mentioned earlier, I started running while losing weight. More specifically I let myself get horribly out of shape after high school and put on close to 100 pounds of unneeded blubber. I finally had a doctor tell me I needed to lose weight at the end of 2006, so decided to make it happen starting January of 2007. Running was a key part of the 90 pound weight loss I had that year. Running has also changed my family tree. None of my kids would have been interested in running since we lead such a sedentary lifestyle, but because I am now a runner all of my kids have taken up the sport. One of my daughter's just finished her freshman year in high school where she ran varsity on XC and ran in state. She also was very competitive in track where her older sister joined her in running. They are both currently training for XC in the fall. My 8-year-old son has run with me off and on but is still trying to find the love that his older sisters have. Following my first marathon I took some time to back off the miles a bit. I have plans to run at least one marathon in the fall and may start training for an ultra sometime after that.

Thanks Tim for sharing your story! I can't wait to eventually read the recap of that ultra!! You truely are an inspiration to runners, Dad's, and familys everywhere! Be sure to check out Tim's blog—26.2 Quest.

It's Time to Pick A Plan!

Well, it's that time of year. If you're planning on running one of the larger fall 2010 marathons, you've probably already registered. Many of the larger races such as Marine Corps fill-up shortly after registration opens. For the smaller marathons, you may have more time to register. Probably worth heading to the website of your chosen marathon though, just to make sure it hasn't already filled and if it hasn't, to see if there's a cap.

Once you've registered, the next step is finding a training plan that's best for you and your racing goals. Fall 2010, may seem like a long ways away, but if you're running a race like Chicago, and you're following an 18-week training plan then your training is going to kick-in in early June. That's in about 2 weeks! Like, OMG! Really?! That soon?

If you're new to marathon training, finding the right training plan can be a bit overwhelming. But before we get into selecting a plan, you need to make sure you have a good mileage base before heading into your training. A good rule of thumb is to have at least a month of weekly mileage in the range of 20-25 miles. Base-building miles are "easy miles." What I mean by that is that during the base-building phase, you're just logging miles. You're not concerned with speed work, hill workouts, tempo runs, or really intense long runs. You're just getting your body used to putting in the miles. Some of the longer training plans (20-26 weeks) may include base-building, but most plans (16-18 weeks) are built on the assumption that you're going into the plan with the appropriate base mileage. The base mileage is important because it puts your body in prime condition for training and will lessen the likelihood of injury as you ramp-up the mileage. If you're base mileage is a little lacking, you may want to pick a marathon that's in late October or in November, so you can build that base.

There are lots of different philosophies regarding marathon training. Some incorporate a run/walk method. Others, believe high mileage is the key. Still others have you running less mileage (but the runs are more intense) and incorporating cross-training. Some plans have you running a long run of 20 miles at least once, some twice, some over five times. Other plans have you doing a run over 20 miles during the plan.

I think that any one of these approaches will work for a runner. The key is finding one that meshes with your goals and running style. I do strongly believe that variety is the key to marathon training success. Mixing up your training so that it includes easy runs, speed work, tempo runs, and long runs—in my opinion—will make for a solid plan that will make you a stronger and more efficient runner. I also believe that adding some cross-training into the mix is a good idea, but I'm not ridged on it being only specific activities. As long as the cross-training is aerobic in nature and provides the body a break from the pounding of running, I think it's good to throw into the mix.

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I also believe in rest days. In particular, I believe in rest days after an intense workout. No matter your fitness level, your body needs time to recover after an intense workout. Keep in mind that intense can be short and fast, or long and slow. Intense can also mean a regular run on a 95°F day that zapped you of all your energy. Some times rest means exactly that...do nothing the next day. And, sometimes rest may mean doing something easy such as light cross-training. Just keep in mind that it's perfectly fine to actually have a complete day of rest where you do nothing. Rest is just as an important part of training as that 20-mile long run.

Before you pick a plan, it's best to check out several and compare. See which ones mesh best with your running goals and level of fitness. Don't doom yourself by picking an advanced plan when you're just a beginner. And on the flip side, don't pick a beginner plan if you're a seasoned runner wanting to PR. Here are a few links to some popular training plans with different approaches.

Hal Higdon's Novice Marathon Plan

Runner's World Beginner Marathon Plan

Jeff Galloway

FIRST

If you live in Greensboro, NC and would like to experience training with a group while still following a custom plan designed just for you, then email me at runnerdude@runnerdudesfitness.com. You can also check out my website for more information. Whether it's your first or your fifth marathon, I'd love to help you on your journey. Training groups begin as soon as June 5th and will continue all through the summer.

Don't live in Greensboro? No problem. I can work with you via the Internet and create a custom plan just for you as well as follow your training and provide coaching through the use of an online training log and email.

Whether it's with me, another running coach, or on your own, make sure to take some time to check out the various plans and find the one the best suites your needs.

Runner of the Week: Christopher Wilno

Over the past year-and-a-half of writing this blog, I've interviewed some amazing runners, like Grannie Annie who started running at 50 and by 66 had run her 70th marathon and at least one in each of the 50 states! Then there was Noah, who lost 60lbs in 5 months and who's being an awesome healthy role model for his young son and thousands of others who've heard his story. And now there's Christopher Wilno. Christopher has turned hardship and family tragedy into an amazing life journey and has inspired many a runner. Read on to find out more about his amazing story.

RD: Where are you from?

Christopher: In my head I am from Atlanta but at 43 years old, I have spent most of my time in Los Angeles. I was born in Florida, moved to Chicago for one year and then spent 4th-10th grades in Georgia. I moved to Los Angeles in 1982 and still reside there.

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RD: Share a little about yourself. What do you do for a living? Hobbies?
Christopher: Most of my career has been spent in Finance. I exited college in 1991 and entered the world of public accounting where I stayed until I was promoted to senior manager at KPMG. At that point, I left for a company that I helped to take public. From that point through 2008 I was always in a finance position as a controller, VP Finance or CFO. In April 2008, the company I worked for was acquired by Synnex, Inc. All of Finance was absorbed and, although I was offered a job within Finance it would have required a move to Northern California. I was not ready to uproot my family at that time so I turned it down. I was instead offered a position as Director of Product Management and have been in this role ever since managing a $1 billion portfolio of consumer electronics.

Outside of work, I love to run and bike. I am desperately trying to learn to love swimming but I am not there yet. I swim but it is work for me. I love all sports but primarily baseball, basketball and football.

Outside of work and my own training, much of my time is spent as a marathon coach for Team in Training. Coaching and fighting cancer is a big part of who I am. Since 2004, I have personally raised over $70,000 for Team in Training while completing 3 marathons, 2 Century rides and 3Triathlons (one of these was Ironman distance). I have completed more races than these but these are all the events for which I fundraised.

RD: How long have you been running?

Christopher: Depending on how you look at it, 27 years or 6 years.

RD: What got you into running?

Christopher: My very first exposure to running was in Atlanta as part of the wrestling team for my high school. It was very limited exposure but I mention it because it left a mark on me. I remember thinking there was a great deal of mental toughness needed to keep moving forward. When I later moved to Los Angeles, I dropped other winter sports and joined the cross country team. This move came out of nowhere but I think it ties to my exposure to the sport in Atlanta. Sometimes it only takes limited exposure to affect someone's life and a few miles in Atlanta made an impact on me. I ran cross country and track for my junior and senior years. In a short period of time, I was running 16 minute 5K's and sub 5 minute miles. As I think back, I am amazed at how fast a young body can adapt. I had horrible shoes and no idea what a good or bad time was. I just ran. I remember going out early into my running career with the more experienced folks on the team. It was a fartlek workout and about 5 miles in, these experienced runners turned around and I still remember the shock on their face to see I was still there. I remember that moment like it was yesterday. It was a moment that made me think I might actually be okay at this sport.

I wish I could say I stuck with running after high school but this did not happen. I stopped fairly cold turkey in 1984 and did not take up running again until 2004. I had always wanted to run a marathon and a series of events that hit my family over an 18 month period brought me the opportunity. In late 2002 my father was diagnosed with leukemia. I spent a lot of time flying from CA to South Carolina where my parents were to help support my Dad during this tough time. While he was battling, my wife became pregnant which was amazing. One unexpected blessing this news brought was providing my father another reason to keep fighting despite the torture chemotherapy was bestowing upon him. Unfortunately, on August 1, 2003, one day before the due date for Isabella Soleil Wilno and one day after my wedding anniversary, my little girl passed away before ever taking a breath on this planet. It was needless to say a awful day. My wife still endured labor knowing that the outcome was not going to be a happy one. I also had to make the toughest call of my life to tell my father that he would not be holding his granddaughter anytime soon. This marked a turning point for my father as he lost a little of that fight to live. Shortly after the loss of my daughter, my father was pronounced terminal and was given a few months to live. I quit my job and spent the next few months with my father. In January 2004, my father lost his battle.

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Shortly after his passing, my wife became pregnant again with my son Jaden and shortly after this she was diagnosed with cancer. We had the tough decision of risking our baby or my wife. We chose to fight the cancer after my son was born. I am happy to say that a few years later, my son Jaden is very healthy, my wife and I have had another child, Thalia and, although the cancer returned in November 2009, I am happy to say she is currently cancer free.

To take this back to running...during the final few weeks of my father's life, I decided that I would run a marathon. I have no idea why. I think it is because it is something I wanted to do but was always afraid to do. My father was always amazing at sports so it was my gesture to him...to attempt something beyond myself and do it to honor his life and all he did for me. To get started, I found a little store on Hilton Head Island, Go Tri Sports, and set off to buy shoes. When I got there, I walked in to meet the owner of the store. His name was Al...coincidentally my father’s name. I proceeded to tell him the story about my father and he handed me a purple and green flyer. This flyer was from Team in Training.......a program I knew nothing about. He was a coach and told me the program was to teach people to run a marathon while raising money to fight blood cancer....the disease that ultimately would take my father’s life. It was amazing. My desire to run a marathon for my father became even more meaningful now that I could raise money to fight back against this horrible disease. While a long story........this is my entry back into running after a 20 year break. I have been running and with Team in Training ever since. I am now a coach and try my best to give back and make a difference in people's lives and ultimately make a difference in this world.

RD: What do you enjoy most about running?

Christopher: There are so many things I like about running which ties to all the reasons that I run and ties to my coaching with Team in Training. From a personal perspective, I really feel whole when I am running. Running, and training in general as I try to stay Triathlon fit, really defines who I am. It is in many ways an escape for me...not an escape from reality but a way to work things out, leave stress from a long day on the road and be fit for my family. It is a sport that theoretically does not get easier because you are always pushing yourself to go faster or farther. It may get easier to run a certain pace, but when your body adapts...you go faster so you are constantly challenged. Running builds mental toughness and really tests who you are as a person.

While this may sound a little odd, running keeps me somewhat connected to my losses. This was very true right after I lost my daughter and father. When I was running, I felt like I was with them. I felt like they would come join me on the road and keep me safe. It probably ties to the Team in Training experience because when I was tired or sore, I had my daughter, father and wife's battle to keep me in focus and drive me to push forward. I remember my first marathon finish line well. I was having a bad day and had to draw on every bit of my story to push forward. I crossed the finish line, found my wife and burst into tears. I felt like my daughter and Dad were there at the finish line to share the moment and to this day I like to think my Dad takes a break from some golf course in Heaven, grabs my little girl and comes down to watch me cross every finish line.

I also enjoy running because I think the community of runners is amazing!!! Everyone is so supportive of each other and supportive of those that are thinking about entering the sport. I think we are a welcoming bunch because we know the impact that running can have on one's life. As part of Team in Training, I have seen running change lives and even save lives. Yes, some of this change is tied to fitness and health but I think it goes well beyond this. I have seen running get someone off the couch that didn’t think they could make a difference in the world. I have seen running get someone out of the despair caused by the loss of a husband to murder. I have seen running teach so many that we are capable of anything we set our minds to. I keep all of this close to my heart every time I set out for a run. When I go around my neighborhood and see someone running that I know wasn’t running the month before, I like to think I might have had an impact on their decision to hit the road simply by seeing some else take those steps first.

People come to Team in Training for many different reasons and I think many of these reasons apply to running in general. Some come because they are overweight and need something to kick start their life. Some come because they are tired of hearing society tell them what can’t be done. Some come because of some personal hardship that they believe running can help them push beyond. Some come simply to meet new people. Running can meet every one of these needs. It can be the catalyst that leads you to a different lifestyle. It can teach you what you CAN do. It can help you work through and past hardship and it certainly can take you to some amazing people.

RD: What are your favorite training foods?

Christopher: I am probably not the best to ask about food because I am not the healthiest eater in the world. I have always been very skinny and struggled to gain weight but during my first Ironman this became exponentially worse. I was training so hard that I was losing weight. I compensate, I ended up eating 5,000 to 6,000 calories a day just to maintain. To this day, I still eat quite a lot of food and have not quite figured out how to eat that much and have all the calories be good for you. Don’t get me wrong…..I am not eating candy all day but I certainly am not afraid to pull out some Ben & Jerry’s S’mores flavored ice cream and down a pint.

When I am actually running, I train with Gu (Vanilla or plain flavor), Shot Bloks (all flavors), and Nuun sports drink. I also lose a lot of salt when I workout so I supplement the above with Endurolyte Electrolyte replacement pills. On the bike, the only thing I do differently is that I use Carbo Pro in my Nuun sports drink to supplement carbs and calories.

After a long workout.........I eat whatever I want. I will always get some type of strange craving on long runs or rides and will eat to that craving. During training for one of my recent races, the last 5 weeks of hard training lead me to a Chili cheese dog, fries and a root beer float. My son was very grateful for this craving!

RD: 5,000-6,000 calories...and skinny....a lot of people aren't liking you right now. LOL!

RD: Are you a lone runner or do you run with some buddies? What do you like about each?
Christopher: I lead a very busy life so most of the training I do for myself is solo and at very odd hours. I work 60-70 hours a week and I coach and am a Dad and am a husband so I try to train at hours that interfere as little as possible with the rest of my life. There are very few people that want to run at 11pm or 4am so I generally am on my own.

My group runs come on Sundays as part of coaching for Team in Training. Most of my teams are approximately 100 or so athletes and I try to spend time with everyone on the team.

RD: What’s the funniest or oddest thing that’s happened to you while on a run?

Christopher: When I am training for an event, I will not let anything get in the way of my workouts. During one season, I was scheduled to get in a 19 mile run but it conflicted with my friend’s wedding. This particular wedding was held on a Friday night and ended sometime around midnight. While my wife thought I was insane, along with everyone else at the wedding, I wore my running clothes under my suit. When the wedding was over, my wife dropped me off near the beach with a fuel belt and off I went for a long run home. My path home happened to take me past every bar in Southern California. Needless to say, between midnight and 2am there are a lot of drunk people at the bars. On this particular night they all seemed to be out on the patios as I ran by. I must have heard 'Run Forrest Run' no less than 50 times. It was the drunk battle cry of the evening.

RD: What’s your biggest running accomplishment? Why?

Christopher: From an overall perspective, my biggest accomplishment is being a coach for Team in Training. It is amazingly rewarding and a way to honor the losses and battles that brought me to running. To have the ability to affect lives is a blessing I do not take lightly. I have been a part of teams that in total have brought no less than 500 people across the finish line and combined we have raised millions of dollars to fight cancer.

From a personal perspective, I would say the slowest marathon of my career is my biggest accomplishment. It was part of my first Ironman. It was 100 degrees for the race and I do not do well in heat. I cramped so bad on the bike that I actually fell over from the pain causing me an inability to pedal. I sat for about 30 minutes with my bike and I only left at news that medical was on their way to see me. I was afraid they would shut down my day and I was not going to let that happen. I fled the scene despite horrible cramps and made my way to the bike finish. I remember heading out onto the run and hearing my wife offer words of praise telling me "You've got this Baby". I remember looking at her shrugging my shoulders because I really did not know if my future held an Ironman finish. I tried to run but it did not take long before my legs went into horrible cramps. A lot of folks were having bad days. The dropout rate was very high from the oppressive heat. I fell down on many occasions from the pain but I always managed to pick myself back up and keep going. I experimented with every run-walk interval combination I could think of and sadly ended up at a 30 second run - 2 minute walk......this was all my body could handle. It was pitch black before I could hear the crowds cheering letting me know I was near the finish. I remember some guy in the crowd yelling those infamous words you hear near the end of a race "Great job, you are almost done". I remember going right up to him, grabbing his shirt and asking exactly where the finish line was. I was very close to a complete collapse and was trying to make sure that collapse did not happen until I crossed the finish line. This kind gentleman clarified the location of the finish line so when I felt it was safe….. I started running it in. I gave a few high 5's but realized quickly this was a bad idea as I almost fell down from the impact. Four hours after I should have finished the Ironman, at just under 16 hours, I crossed the finish line and was crowned an Ironman. About 2 feet after crossing the finish line I collapsed and was carried to the medical tent. I remember a pain I didn’t think possible from cramps alone. It took four people to seize my muscles while I clung to an iron gate writhing around. My time on this particular day was not anything to be proud of but I did not give up when many people would have. On this day, I lost 16 pounds which is a lot of anyone let alone someone as skinny as I am. My body just shut down and, honestly, it was a mess for a few weeks into the future. It was this race that led me to preach that it is not always your fastest time you are most proud of.

RD: Do you have a favorite brand of running shoe? Which model? Why?

Christopher: I wear Saucony Grid Hurricanes. I have been through many shoes and this has been the best performer for me. I pronate and don’t have the best feet so I prefer both motion control and cushion. If I am not running but like to kick it in some running shoes I will wear K-Swiss K-Ona shoes.

RD: What’s your favorite race distance(s)? Do you have a favorite race you run each year

Christopher: Marathon is my favorite distance because of the mental and physical challenge it requires to finish. I coach both the half and full marathon and am proud of the finishers of both distances. I just find the journey to the marathon finish much more challenging and, as such, much more rewarding. On any given day you can kick the marathon's ass, but on any other given day, the marathon can kick yours. I truly believe that 26.2 miles can change your life!

RD: If you were speaking to a group of non-runners or runner wannabes and trying to encourage them to run, what would you say?

Christopher: I would first say to be patient when starting into the sport. It takes 4-6 weeks for your body to adapt and for you to see positive results. As a coach for Team in Training, the hardest part of the season is the first few weeks because of the initial struggle folks have in the transition from non runner. If your very first run is a struggle, how could you possibly finish 26.2 miles. This is natural conclusion, but far from the truth. The world is not a different place on your second run or your third run or even your fourth run. In 4-6 weeks, however, you will go out for a run and, 3 miles into that run, will realize that it was remarkably easier than that first workout of your running career. It is at this point that you will start to get joy out of running. It is also at this point that you can first see the affects running will have on your life. You ran 3 miles and your entire being was full of doubt but you pushed through that self doubt and made it happen. This happens time and time again over the course of training for any race. Doubt comes and you learn to shove it aside. This thought process begins to invade all that you are. People tell you something is not possible and you shove them out of the way to show the world anything is possible. If you trust that all this can come from running, why not start running today!

RD: Open Mike: Share anything you‘d like about your running experiences, past accomplishments, goals, dreams….anything you haven’t previously shared.

Christopher: The only thing I would like to add that although some of my circumstances above are tough to read and sad in nature, I am not one to focus on negative. The events above taught me that blessings come from even the worst of times. Yes my daughter passed away and yes it was and continues to be something that can bring a tear to my day but the event also gave my father comfort when it was his time to go. He believed that he would get to meet Isabella and that made his exit from this world much more tolerable. Isabella’s passing also led to a lot of tests that ultimately led to the discovery of my wife’s cancer. If she had not passed, my wife’s cancer could have kept growing undetected. This cancer could have ultimately cost my wife’s life. I like to believe that my little girl knew all of this and volunteered for heaven.

Cancer taking my father’s life was also a sad moment but also brought with it many blessings. It brought me back to running. It brought me to some amazing people and it brought me to an amazing organization where I have affected many lives. I like to think that cancer regrets it’s decision to attack my father because it picked the wrong guy’s son to mess with.
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So, if some sadness or hardship enters your life, please be patient. The blessing or blessings may not immediately present themselves but I am confident they will appear. Keep your head up and your eyes open. You are where you are meant to be.

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Thanks Chritopher for sharing your amazing story! You truly are an inspiration! Be sure to follow Christopher on Twitter at http://twitter.com/Run2SaveLives! For more information on Team in Training, [click here].

RunnerDude's Runner of the Week: John Flynn

Think you're not a runner? Think you're too out of shape to run a marathon? Think fitness is too unattainable? Then read on about John Flynn's journey to fitness.

RD: So John, you're not too far from my neck of the woods.

John: Yep, I'm originally from South Carolina, but currently living in Raleigh, North Carolina

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RD: Share a little about yourself. What do you do for a living in Raleigh?
John: I'm a software developer. There's tons of technology work here in Raleigh. But I don't think a career or a particular hobby should define who you are. I have a great family (wife and two kids) and really enjoy triathlon training and racing.

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RD: How long have you been running?
John: Since 2008 really. Ran the mile on the track team in high school, but only broke 6 minutes a few times. Now that I've found endurance and the joys of 9 minute miles it's gotten really fun!

RD: I hear ya man. Fast is good, but there's something about running long that's very satisfying.

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RD: What got you into running?
John: In December 2007 I stopped smoking. I totally replaced one addiction for another one, and signed up for my first triathlon a few days after I put the cigs down. It was a sprint, and I had 8 months to train for it. My mother thought I was going to have a heart attack. When I first started training I could only do 20 minutes on the elliptical and I thought I was going to die. 40 lbs later (lighter?) and I finished that first sprint in 2:02:30. Then in 2009 I did the same sprint in 1:31. Crazy stuff. Now I'm hooked on the improvements—in my times, health, speed, and waistline.

RD: That's truly awesome man! You rock!

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RD: What do you enjoy most about running?
John: I like it all, anytime, anywhere. Outdoors, treadmill, heat, cold, alone, or in a huge race. I like monitoring my form. I like the badass status and confidence I feel after a 20-mile run or a 7:30 mile. Most of all, I like that it keeps me from smoking.
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RD: What are your favorite training foods?
John: Favorite recovery dish has to be Chicken and Dumplings. You need a 3:1 ratio of carbs and protein after a hard workout and that will warm you up and fill the belly right. On the run I like Heed, GU, Roctane, e-Gel, and endurolytes.

RD: Dumplings....hmmm, now that's a new one. May just have to give that a try!
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RD: What’s the funniest or oddest thing that’s happened to you while on a run?
John: 16 miles into my first marathon, I was crossing the Kentucky/West Virginia state line in the Hatfield & McCoy family reunion marathon when a guy (looked like a character out of Dukes of Hazard) in a rusted out pickup truck was driving the opposite way down a one lane mud road from the way we were running. Out of maybe 20 runners within sight, he looks at me and offers me a hit on a joint he was currently smoking. I declined and kept on running. Thinking about it now, 16 miles into a marathon that might not have been a bad idea! Still, funny things like that happen to me in races. I love it.

RD: Oh man, If I had heard "Dueling Banjos" in the background, I think I would have PR'd in that race! LOL!!

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RD: What’s your biggest running accomplishment? Why?
John: Got to be the marathons. I just finished my second a few weeks ago and it was awesome. Full marathons are the standard by which any and every runner can measure themselves. Say what you want to about fast 5k's. My goal is Ironman next year so I need marathons.

RD: Awesome goal man. Let us know which Ironman you're running and keep us posted on your training progress!

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RD: Do you have a favorite brand of running shoe? Which model? Why?
John: Love the Mizuno Wave Inspires. The 2008 model is the most comfy running shoe I've ever had.

RD: Hope you bought 8 pairs back in 2008. LOL! Seems like when you find your favorite shoe, Murphy's Law kicks in and they change the model or discontinue it the next year.

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RD: What’s your favorite race distance(s)? Do you have a favorite race you run each year?
John: Got to be the 26.2 baby! My new favorite is the Tobacco Road Marathon in Cary, NC. It's mostly trail with about 6 miles on the roads.

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RD: If you were speaking to a group of non-runners or runner wannabes and trying to encourage them to run, what would you say?
John: I talk non-runners into getting out there all the time, and it always makes me smile. Most people don't think they can do it. I used to be one of them. Now I know that there will also come a day when I can't do this anymore. But today is not that day.

RD: Hey John, I know runners in their 80s still running 5Ks, 10Ks and even marathons. Heck the oldest person in the very first marathon I ran (NYC) back on '97 was 95!! He ran a 5.5hr marathon. So, you've got quite a few miles left in you yet!

RD: Open Mike: Share anything you‘d like about your running experiences, past accomplishments, goals, dreams….anything you haven’t previously shared.

John: Set goals for yourself that are so high you don't think you can actually reach them. Then when you nail it, the goal becomes even more special. I did not expect a 33 minute PR at my last marathon even though that was the stated goal. Then I got it. Sweet! My next mountain to climb is a Full Ironman (2.4 mile swim, 112 mile bike, 26.2 mile run - all in one day). It seems like torture and is completely unattainable for most people. That's why I want to do one. If you reach for something higher than you think you can grasp, you might just surprise yourself.

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Thanks John! You certainly are an inspiration! We look forward to hearing the recap of next year's Ironman experience!