Don't Give In to The Wall

If you're a distance runner, then you know what "hitting the wall" is all about. Usually it's around
mile 20 in a marathon. Most of the time it's due to improper fueling, hydration, or both. Sometimes, it's due to going out too fast too soon. And sometimes, it just happens with no explanation.

There are other walls we encounter that don't involve marathons. Walls we can't control. Right now, Covid-19 is a huge wall for everyone affecting our daily lives. For runners, it means no group runs, social distancing when we do run with others. For many, it's meant canceled races for which they've spent months training. Sickness and injury are similar walls out of our control.

Then there are self-imposed walls that keep us from achieving our goals. One of the biggest self-imposed walls is lack of confidence. We are often our own worst enemy. Something I often hear early on in marathon training is, "I can't run 26.2 miles." My response usually is, "You're right. Right at this moment, you can't run a marathon. But if you follow the training and take it one day at a time, and believe in yourself, you can run a marathon." We often look at the end result and get overwhelmed. A runner has months to prepare for those 26.2 miles. Will it be hard? Yes. Will it be challenging? Yes. Will there be bumps along the way? Yes. But you can do it.

For most individuals it's pretty common for self-doubt to creep in when they dip their toes into the unknown. The initial response for many is, "I Can't!" But here's the thing. You can. You have to just flick-it! Flick that self doubt to the curb! Don't give into the Wall. Easier said than done, right?

A big step in achieving this is clearing your mind of "Can't." Just remove it from your vocabulary. Next step is to be "Real." It's going to be hard. Marathon training is one of the hardest things you'll ever do. But it will also be one of the most rewarding and life-changing things you'll do! Training for a marathon causes you to dig deep and find a you that you may never even knew existed. Once you find this new you, you'll be amazed how much you pull on the new you in other areas of your life.

If you follow my Instagram or Facebook page, you're probably aware that I've been dealing with an Achilles and Hamstring issue in my right leg. Because of the stay-at-home order, I've been able to get more rest and focus on my running. I've been doing 5-6 miles with 7 being my longest run of recent. I've been dealing with these issues since the end of August, so this is major progress. 

On today's run, I felt good. My goal was 6 miles. During the 3rd mile, my brain kept telling me, "When you reach 4 miles, you can stop, rest and stretch." I quickly recognized this as a self-imposed WALL.  At mile 4, I said, "No!" and kept going. But my brain kicked in again at mile 5, telling me to stop, rest, and stretch. I did not SUCCUMB to the WALL! I did the full 6 miles. That may not sound like a big deal, but I needed to show my brain and my body, that 6 miles is good with no stopping, and it was. Clear your mind of Can't!

Another self-imposed wall is the "I'll do it later syndrome." For many, they'll grab the first excuse that pops up as a means of putting off what we know may be difficult. Whether, it's too cold, too hot, raining, work, family, whatever, don't let excuses be your wall. Yes, there will be times, when you can't get in a run, that's life. But, if you schedule your workouts and make them a part of your daily/weekly routine, then you're much less likely to shove them aside. Schedule your workouts into your calendar just like you would a meeting and treat them with the same importance. Consistency is huge and often the key to successful running.

Walls don't just occur in marathon training. They occur in beginning running, training for a 5K, 10K, Half marathon. They occur in our everyday non-running life with that new job, new friend, new baby, job loss, financial issues, and more. Running is often a metaphor for life and rules for how to best succeed in running can be applied to everyday life events too. Running is so much more than running.

The next few weeks may be scary. Most stay-at-home orders allow for daily outside exercise with proper social distancing. So, unless the orders in your area restrict you to staying completely at home, get out and get in the daily walk or run. Not only will you not succumb to the Wall, you'll relieve a lot of stress too. 

Trust. Believe. Conquer!

The Right Clothes

A few weeks ago porfessional decathlete and Olympic 2021 hopeful, Chris Helwick reached out to see if he couple provide me with a guest post for RunnerDude's Blog. My reply? "Sure!" Chris writes a blog about his experiences in athletics, and it can all be found on his website ChrisHelwick.com. Below is his post on "The Right Clothes—for better habits, mindset, and performances."
To check out some of RunnerDude's interviews with various Olympians and other great runners click here.

The Right Clothes

— for better habits, mindsets, and performances

My high school soccer team always had the best-looking uniforms. It wasn’t that we had a particularly large budget for such things; rather, it was that my coach had a firm belief that the way our team dressed, both in practice and in competition, had a significant impact on how we performed. His motto was simple:

“When you look good, you feel good”

Most people recognize that the way they dress — no matter their style — sends a message to the outside world about who they are and what they’re all about. But what isn’t as obvious, or well-understood, is how our clothing shapes the opinions and beliefs we have about ourselves.

See, my coach didn’t care what the other team thought about our uniforms, he cared what we thought about them. Or more accurately, he cared what we thought about ourselves when we put them on. His motto — when you look good, you feel good — was all about instilling confidence and belief, knowing that such qualities were the cornerstones of high performance.

High Performance Starts with Better Habits

“We are what we repeatedly do; therefore, excellence is not an act but a habit.” Aristotle

If Aristotle were with us today, he’d probably say something we’ve all heard many times before — If you want to perform at a higher level, you have to train at a higher level.

To become a better athlete, or to achieve the next goal you’ve set for yourself, you must be consistent in your training. No one heroic workout is going to advance your abilities in any meaningful way. So how do you become the type of athlete who has better habits?

The Connection Between Our Clothes and Our Habits

Wearing the right clothes can be an excellent primer for creating better habits. For one, your clothes are highly visual and always right in front of you. That influence is abundant and inescapable — so whatever message you happen to be sending to yourself with your clothes, remember that you’re getting a constant dose of it all day long.

Second, clothes serve as a form of self-expression and are linked to our identities. They are the costumes of real life. In the same way that a good, convincing costume helps an actor get into character, we can use our own clothes to prime ourselves to think and feel like the athlete’s we wish to become. We can literally shape our identities with the clothes we choose to wear.

James Clear, a renowned expert on habits, explains that forming better habits is largely

about changing one’s sense of identity. When we change our beliefs about who we are, we naturally find it easier to change our behavior in a way that aligns with those beliefs. For example, if someone in the habit of staying up late can learn to identify with a statement like — I’m the type of person who goes to bed at 10pm — it will be much easier to change the habit of staying up late. On the other hand, if that same person identifies with a statement like — I’m such a night owl. I hardly ever fall asleep before midnight — then it will be difficult to make any lasting changes to bedtime.

Granted, retooling your athletic wardrobe is not going to turn you into Rocky Balboa overnight. There is always hard work to be done in building better habits and bettering one’s performances. But important insights can be gained from understanding how your clothes impact your sense of self and your duly taken actions.

According to one study from the Journal of SocialPsychological and Personality Science, participants scored much higher in creative and organizational tasks when wearing formal attire opposed to casual attire. The participants wearing formal attire also reported feeling more confident and focused during these tests, indicating their clothes had a significant impact on both their belief in their ability to perform well and their actual performance.

The Right Clothes — Not Necessarily the Most Popular Clothes

The right clothes for you, the ones that make you feel like the athlete you’d ideally like to be, day-in and day-out, aren’t necessarily going to be the most fashionable or luxurious options. They certainly might be — but wearing a set of clothes merely because they’re popular isn’t going to make you feel the way you want to feel. So forget about how your outfit appears to others, and think about how it is impacting your self-image instead.

At the same time, don’t just assume that all of the well-worn clothes in your closet are working against you. Any older garments that you have a positive association with can be extremely valuable. If the tattered and frayed race t-shirt you got six years ago reminds you of the time that, in the face of persistent pain, you charged the last 5k of your half-marathon without ever slowing down — then that old t-shirt is the one for you. Just be careful that the “classics” in your closet aren’t holding you back. While some older clothes have the power to lift you up in ways no others can, some have the potential to lead you back around to a former, worn-out state of mind.

Clothes are an Investment

The most common objection to investing further into one’s wardrobe is — I already have plenty of workout clothes. I really shouldn’t be buying any more.

I get it. You probably feel like you have too many clothes in general. Most people do. Plus many of those clothes are probably perfectly adequate in terms of function.

But in the same way that you invest your time and energy into your sport or activity, it's equally as valid to invest your money into a mindfully constructed wardrobe.

Ask yourself this — How are my clothes affecting the way I see myself as an athlete?

Along with keeping you warm, dry, and protected from the sun, shouldn’t your clothes be helping you feel strong, confident, and determined, too?

How to Get Started

First, give the following questions a generous ponder:

What’s the image of my ideal athletic self?

What habits do I need to form in order to become the athlete I ultimately want to be?

Then come up with 3-4 descriptive words that capture the essence of your answers. As a professional decathlete and pole vault coach, I spend about 4-5 hours each day training, coaching, and writing workouts. To do all of it well (or even decently), I must be able to think in both a long-term and short-term way.

When it’s time to train, I have to narrow my focus and be completely in the moment. When it’s time to write workouts, I have to envision a long-term plan and act strategically. One of my biggest day-to-day challenges is letting go of the long-term, strategic thinking when it’s time to be in the moment of a workout. With that in mind, I’ve landed on the following descriptors that, for me, embody the type of mentally agile athlete-coach I want to be day-in and day-out:

Present

Persistent

Thorough

Objective

Your descriptors may be completely different. In fact, I’m sure they will be! So here are some more descriptive words that many athletes, regardless of sport or skill-level, might use:

Patient

Grateful

Joyful

Supportive

Encouraging

Healthy

Driven

Strong

Determined

Prepared

Tactful

Fearless

Trusting

Once you have a sense of how you want to feel in your clothes, donate each of the items in your closet that fall short of getting you to that place. Then start filling in the gaps with carefully considered pieces that will anchor your thoughts to your chosen descriptors.

Now is the perfect time to make a change like this. It’s the perfect time to pause and reflect on how your athletic wardrobe has been holding you back or lifting you up for the past few months or years. It’s the perfect time to put words to the type of athlete you ultimately like to become. And in a few weeks (God willing), when retail stores all across the country reopen their doors and hold massive sales to jump-start their businesses, it will be the perfect time to find some great deals on the clothes that are going to help you work towards better habits, mindsets, and performances.

Why Do You Run?

It's hard to believe I've been running for 35 years. I known so many people over the years who have tested the running waters, and have left the sport for one reason or another. Of course my job as a running coach keeps in running, but I have 25 years of running under my belt when I wasn't a coach. So what's kept me running? 

Sure, I run for the health benefits. Sure, I run to help keep my weight in check. Sure, I run to help keep my 54-year-old self in shape. But I'm not so sure those are the main reasons I run. One reason I keep running is the awesome people I've met along the way. People like Ann Singer (Grannie Annie), who at age 50, overweight, under exercised, and wondering what she was going to do with the second half of her life until age 100, decided to start walking. It wasn't long before she took up running. By age 65 she had run at least one marathon in each of the 50 states! by age 70 she had run over 70 marathons!  

And people like Mark Cooper from Scotland who in his 20s had been a 20-a-day smoker and heavy weekend-drinker. Then one day he decided without notice to stop all of the bad habits and get fit. Running appealed to him because of its low cost and the fact that he's always loved the outdoors. That was in 2007. In 2010, Mark ran 50 marathons in 56 days from Amsterdam to Barcelona in memory of his mom while raising 30,000 pounds for the Edinburgh Headway Group who provides support for people who have suffered head injuries or other acquired brain injury such as from a stroke. Mark's mom passed away in 1997 from a brain hemorrhage.

Another big reason I run is the sense of adventure I get from my runs. I know runners who run the same distance, same route several times a week and there is nothing wrong with this. I'm a big advocate for each runner getting what they need out of their own runs. For many who run the same distance/route it's due to convenience, schedule, and habit. Also, for many, running is solely for their health, so it doesn't really matter if the run is on a treadmill or on the same stretch of greenway. 

For me, I go brain dead after running the same route over and over. It's like running on a treadmill. I need to be stimulated on a run and distracted by unique surroundings. I've run 15 marathons and one ultra-marathon. All but three were out of state, because I wanted that sense of adventure. Of the two instate, only one was an adventure--Grand Father Mountain. The other two were terrible runs for me. It really had nothing to do with them being in my state. There are some awesome races in North Carolina. But the other two I chose to run in NC had no sense of adventure. The one and only ultra I ran was 4 loops around a lake. Took me two years to return to that lake after the race. LOL! The other marathon I ran in NC was a marathon in the Triangle that had two out-n-backs on a greenway. The greenway was pretty, but the EXACT SAME VIEW for 26.2 miles. After a while, I couldn't tell if I was even moving foward, because everything looked the same. LOL! Other people love that race. Just wasn't my cup of tea.

NYC (x 3), Chicago, Honolulu, Baltimore, Richmond, San Diego, San Francisco, Twin Cities, Nashville, Marine Corps, Philadelphia, and Grand Father Mountain all provided an awesome sense of adventure for me. Whether it was from crowd support, historically significant routes, scenic routes, or a challenging route, these races kept me motivated mentally throughout the run.

I apply the same sense of adventure to my weekly long runs. Even though my normal weekly long runs take place in Greensboro, I rarely ever run the same route. Most of the time, I have no idea where I'm going. After running for 35 years, I've developed a really keen sense of distance. If I need to run 10 miles, 15 miles or more, I can mentally pretty much tell where to go in order to get in the miles without mapping it out. Only occasionally do I come up short or too long. I usually start my long runs from my studio and depending on the day, I may run north, south, east, or west, or somewhere in between. As a result, I've discovered some really cool parts of Greensboro. Parts I would have never discovered in my everyday life. I've learned so much about my city from my runs.

The annual event, RunTheBoro, that I've put on for the past 4 years in part came from my desire to explore and my desire to get other runners out and explore their city. During RunTheBoro, runners traverse around 90 miles of their city exploring 5 different greenways and around 25 different neighborhoods.

A while back I asked some of my Twitter friends why they ran. Here are some of their responses....

• "because I am addicted to the post run euphoria." —npalefsky
• "because as cheesy as it sounds, it frees me—mentally, physically, spiritually." —ottovoss
• "because I like the shirt that says 'runners do it faster'." —RunnerHeidi
• "because it always makes me feel good. Even when the run doesn't. Weird huh?!?" —Lurtz
• "because it's the only time I'm truly alone with my thoughts, and I can work a lot of things out in my head." —clhennessey
• "because I love feeling fit, love burning calories, love the hi-tech clothes, love competing, and love winning the occasional age-group award!" —runner510
• "because I'm training for triathlons....IRONMAN" —SteadyState
• "because the law is after me and I gotta keep one step ahead. Oops, here comes the police now, gotta go" —itsDice
• "because it helps me realize my physical potential and I've met some amazing people through it!" —amlemus
• "because it is my peace! Listening to my breath, footsteps, music, my time. Love the challenge of adding miles. GOALS!" —tortaliz
• "because of the enjoyment, but also to try and lower my pace times to improve overall triathlon times." —kimokali
• "because it makes me a stronger person- inside and out. I run because it feels good. I run because I can." —alitherunner
• "because of the opportunity it gives me to set goals & challenge myself and hopefully to inspire others to do the same." —mawoolard

Why do you run?

The New Normal: Running Over 50

53 And Feeling Good!

It's funny how age sneaks up on you. I've been running for almost 35 years (man that in itself makes me feel old). Started when I was a college kid in 1984.  Really didn't get serious about trying to set PRs until my early 40s. Set my 5K, 10K, Half Marathon, and Marathon PRs when I was 42.

When you're in your 20s, the 40s seem really old. When you're in your 40s you realize that's not really old. You actually realize that you can be pretty competitive, even if it's just with yourself. If you check out the ages of many of the really good elite endurance runners, they're not in their 20s.

Then all the sudden you reach your 50s and the 20-year-olds seem like babies and you realize you're children are grown, you're now a grandfather and you're a parent again, but not for you kids but for your own parents. I've heard it called the "sandwich years." You're sandwiched between your adult kids still needing your support and guidance and your parents who now need assistance.

The 50s, however, is a great time. But just like when you were a teenager going through a growth spurt, you often feel awkward, confused, and out of place. Sometimes I forget that the runners I work with are 15-20 years younger than me. That is until I mention something like JJ from Good Times, Luke and Laura, or that the original One Day At A Time  TV show starred, Bonnie Franklin. Bonnie Who?

While I don't know that latest "in" movie or reality stars, recording artists, or socialites, I don't feel old.

Feeling and looking old are two different things, however. After turning 50, you experience little "reality moments" like when you find yourself sitting and watching TV one day, and you look down and, "OH MY GOD!" you're the person in the crepey skin ad! When? How? Why? You start googling franticly cures for crepey skin only to find that short of surgery and spending lots of money on snake oils, it's just a part of nature and heredity (thanks Mom and Dad).

Or better yet, you get that race finish line picture back and you realize your quad looks like a wrinkly balloon that's lost its air hanging off the side of of your thigh. It's almost like you've been cursed by the old gypsy women in the Stephen King novel, Thinner and you're slowly turning into a lizard.

I was sitting with my middle child one afternoon and I noticed her looking at my face. Then she says, "Dad, your skin is like leather." Then realizing that the comment may not have been that flattering, she follows up with...."Fine Italian leather." That one still makes me chuckle.

Or how about those mutant hairs that sprout on your ears! What's up with those?

So, once you get over the shock of the "new normal," you realize that it ain't so bad. Age, while it might start to show on the surface, really is more of a state of mind. Running in your 50s, 60s and above is just like any other thing in life. If you want to be successful and injury-free you have to put your mind to it and be committed. That's true of any age but maybe a little more so as a seasoned adult. The only difference is the approach to your training. As we get older, we have to  have to listen to our bodies and respond appropriately.

While you can still run long and keep a good pace, the focus of your running may change. Runners in their 50s, 60s and above often share with me that it's more about the experience and being with other runners. That sense of community and support. Runners really are one of the most inclusive and welcoming people I know. I had client (who is also a cyclist) tell me that when you visit a new running group, more than likely someone from that group will approach you, look you in the eye, smile, say hello, introduce him/herself and then introduce you to others in the group. This same client also shared that when you come to a new cycling group, if someone approaches you, there is no eye contact or hello. Their eyes immediately go to your bike and to checking out your equipment. I'm so glad I'm a runner.

Research shows more and more that runners who run their first marathon in their 50s tend to stick with endurance running and continue to do more full marathons or endurance runs. Runners who run their first marathon in their 20s or 30s, tend look at it as "one-n-done" and have less of an urge to do more. That's one reason why the over 50 group is one of the fastest growing groups in running today.

So, if you're in your 50s and new to running, it's not too late. And to those of you who've been running for years and are now in your 50's, you've got a lot a good running years ahead.

Keep the following tips in mind to keep you healthy and injury-free.

• If you're a new runner, take it slow. Join a beginning running program. Check out the program before your sign up. Not all beginning running programs are for beginning runners. Programs for beginning runners should ease you into running, starting with short run segments of a couple of minutes mixed with walking segments and over the course of several weeks weaning you off the walking and increasing the length of the run segments. The focus should be on increasing endurance, learning good running form, and building your confidence as runner, not on pace or distance.
• If you've been running for years and you're entering your 50s and 60s, you can still have ambitious goals and run those races you have on your bucket list, but respect the "new normal." Listen to your body. If your body is saying , "Uncle" take the day off, even if  your training plan says otherwise.  Incorporate more rest between runs to allow for proper recovery. Less weekly mileage can often reflect in faster race times and less injury. No need to keep high mileage weeks if you keep being sidelined with injury.
• In addition to less weekly mileage, mix up your runs. Have a variety of runs, some short and easy, some hard and fast, some long. Research shows that runners that include a variety of runs in their weekly mix do better on race day than runners who either run all their runs easy or run all their runs hard. The reason has to do with adaptability. The bodies of runners who mix it up are better able to adapt to any situation or condition faced on race day than runners who don't mix it up.
• Hydrate and fuel properly, before, during, and after your runs.

A Conversation With My Camelbak

Funny how some runs are very uneventful while others become quite memorable. Today's was quite a memorable one. Besides, the loose pit bull I made friends with by turning and running in the other direction, the drug deal I witnessed, taking a picture of two cyclists (one from Colorado and one from Virgina) that asked me if I'd mind taking a pic of them (they referred to me as "Nice Guy"),  and seeing fellow runner and friend Amanda Coble at Lebauer Park and a drive-by honking from Lisa Garrison,  I had a lot going on in this run from the get go and I knew that as I started out.

First, I was trying my new Bondi 5's without my custom orthodics. I've been wearing Bondi 5s and love them, just wore out the pair I had. This time, however, I was trying the new pair with regular sports orthodics and my metatarsals pads instead of my custom orthodics. The custom orthodics seemed to be pushing my feet outward and I already tend to do that, so thought that extra outward push might be contributing to my Achilles issues.  Love my Hoka Bondi's. Took me a year to finally find a long run shoe after my previous one was discontinued. Yes, I know some don't like the Hoka. There's one professional in the area that seems to think they are the anti-christ. Ha! But for me they have been a savior and work well.

Anywho...back to the memorable run. So, first there was the possibility of shoe/foot woes on this run. Second, I was trying out a new method for hydration. I usually carry a handheld bottle. Never have liked how the hydration belts felt on my waist. The only problem with a handheld is that I have to plan my routes where there is either a water fountain on the route or a convenient store where I can get more water/Gatorade. Not too terrible of a problem, but it does limit where I can run. As my 16-year-old often tells me, "First World Problem, Dad." But even still, thought I'd try one of the hydration packs that you wear on your back. Ultra runners wear them a lot. So, the day before the run, I headed over to REI. After picking myself off the floor, upon seeing the cost of these packs, I started pilfering through to find the cheapest one that worked. Not only were they overpriced, they were all big and bulky. Finally, on a separate isle I found a smaller pack that held 50oz. I tried it on and it felt pretty good. My hand held holds about 22oz, So, I thought 50oz would be awesome. This was less than half the price of the others ($50). Pleased with my find I headed home. After getting home, I discovered why this pack was cheaper. It was a hydration pack for kids! Kind of apropos since I often buy my shirts in the kids department. Those are cheaper too! (There are a few benefits to being a small dude.)

I'm behind on my marathon training. Lots going on between work, vacation, training my runners for 21 different half and full marathons and going to visit my mom who has Alzheimer's. My training tends to take a backseat. I'm about 3 miles behind in my long runs, so today, I really wanted to get in my 12 miles so I wouldn't get even further behind. Last week's 11-miles was rough. I ended up running later in the day and the heat got to me. Another reason I was looking for a better hydration solution. So, this morning, I filled up the "Kiddie-Camelbak" with 40oz of water and added two Nuun electrolyte tabs. I've found that using plan water with the electrolyte tabs and then using the GU packs (Chocolate Outrage is my favorite) works really well with me and my tummy. Gives me what I need without that Gatorade hangover. After putting in the tabs, I let it sit for a while before closing the top, so all the effervescent bubbles could dissipate and not get trapped in the bladder of the kiddie-camelbak causing a geyser-like eruption when I first opened the hydration valve.

Finally ready, off I go. Immediately, I was not happy with all the sloshing going on behind me. Sounded like a washing machine on my back. I'm thinking..."This is going to dive me crazy!" Before even reaching the one mile mark, I'm trying to think of places I can stash the pack at the halfway point. No way I'm going to be able to tolerate this for 12 miles. I keep running. On top of the slosh, the sippy tube keeps popping me in the chest. Another annoyance and possibly a chafing catastrophe! So, in my head I'm already writing the "Dear John" letter to my new Camelbak. No way this relationship is going to last.

Mile 3 ticks by and I'm well into my mental letter. While listing all the benefits, I have an equally

long list of annoyances of why we can no longer continue this relationship. Then an odd thing. I'm at mile 6. Had the slosh disappeared? What about the chest popping sippy tube? Gone too? Hmm... maybe I need to rethink this "Dear John" letter. By this point, I've ditched the letter and I'm talking out right to the pack. Here's my conversation:

Me: It's not you it's me. You are doing a great job. I just can't take your incessant sloshing.
Kiddie-Camelbak: Think of it as a soothing ocean tide caressing your back.
Me: Are  you crazy? It's driving me nuts! Not to mentioned the hydration tube whacking me in the chest with every stride.
Kiddie-Camelbak: Well, possibly it's because you bought a kids pack which isn't designed for man-boobs.
Me: I prefer to call them pecs and I don't think the size of the pack is the problem. Maybe if I just tuck the tube here it will work better.
Kiddie-Camelbak: Maybe if you reduced the size of your man-boobs...I mean pecs that will help.
Me: You're a real comedian. Hmm...maybe if I twist this tube a little here and tuck it there, ahh, that seems to work.
Kiddie-Camelbak: Real genius here.
Me: Okay, now that I have that problem solved. I'm actually getting use to the sloshing sound.
Kiddie-Camelbak: Yeah, I believe all that sloshing is your hydration you'll need on this run. Why not take a sip?
Me: Wow, that was pretty easy.
Kiddie-Camelbak: Go figure.
Me: (around mile 8) You still there? I almost forgot you were there. You stopped riding my back. Get it? Riding my back? Ha!
Kiddie-Camelbak: Now who's the comedian
Me: (mile 11) Where's the sloshing sound?
Kiddie-Camelbak: I believe you've sucked down just about all the water.
Me: Whaaaa? You mean I drank 40oz on that run?
Kiddie-Camelbak: Well, from how soaked your clothes are I'm thinking you needed it.
Me: Man, it wasn't even that hot/humid today. I'm thinking we might be able to work this thing out.
Kiddie-Camelbak: I already knew that.

Check out my run on Strava:

Run with Purpose

I have not run for 4 weeks. For three weeks, I was in New Bern with my Mom and Dad. There was no time to run. My Dad was in his last days with cancer. Mom is in the beginning stages of Alzheimer's. Being with them was 24/7 for me, my brother Tim, and my daughter Rayna. I would not have wanted it any other way. Those weeks were hard, but the memories will be treasured for the rest of my life.

Last week, after my Dad's Celebration of Life service, I returned home. I did not run because I was exhausted mentally and physically. I also had this twinge of guilt when I thought about going for a run. With my Dad passing and my mom now living in assisted living, I felt guilt for running. Even though I knew that running would be good for me, relieve some stress, as well as give me time to think through and process the past several weeks, I just could not bring myself to do so.

This morning I received a wonderful instant message from one of my runners, Bobby Gettys. Like many runners during marathon training, Bobby was struggling to get past a particular mileage point. Bobby had a great 15-mile run a few weeks past, but was now struggling to get past that 15 miles and feel strong. I talked with Bobby to get a better idea about his sleeping, fueling (the night before a long run, just before, during, and after the long run) as well on what he was doing for hydration. I gave him some tips to try based on the info he shared.

This morning, I received this message from Bobby,

"I want to thank you for the advice you gave me last week about fueling...it really helped... I took a GU gel every 45 mins and I felt stronger throughout the run yesterday. I got in 18 miles yesterday... my furthest so far this training... I think sometimes my biggest problem is mental.... the long runs are so painfully long.... especially when you do it alone... when you are doing something and you know you are going to hurt afterwards.... your mind tricks you into wondering if it's really worth it... but I feel like it will all come together... thanks again for all your help and especially the good advice last week."

Bobby's note reminded me of a couple things. First, yes running (as well as many things in life) are "mental." We can sometimes be our own worst enemy. I too have to remember to "Trust. Believe. Conquer." Second, we are not alone. Even though at times we may physically be alone, we can't forget that there are so many around us ready with support. That was no more evident than when I was in New Bern receiving so much love and support from the Greensboro running community.

Bobby helped me remember my purpose. I don't only run for me. I run for others.

I will be running this week.

Be a Run Mentor

One of the things I love most about running is its inclusive nature. Running truly is one of the very few sports that accepts all ability levels, all ages, male and female. I realized this back in 1984 while attending my very first 10K. Actually it was my very first race period. I was a freshman in college. I had been doing a little running and saw an ad for the Great Raleigh Road Race. I was a student at NC State at the time and thought, hmmm,  I'll give this a try.

Not knowing what to expect at all, I showed up. I think I ran that 10K in 1:06:00. I really didn't know if that was good or bad. I really didn't care. I ran hard and had a great time. I remember sitting there in the downtown square afterward watching the age group awards being given out. I looked at all the runners in the square and I realized, these people are just like me. I must be a runner. It was the first time I really realized that I run, therefore, I am a runner. It opened an entirely new world up to me.

Never having been a team sports kind of kid, I never was very athletic growing up. I played a year or two of little league baseball and football, but it just wasn't for me. That day in 1984, I discovered running was for me. Been at it ever since....over 30 years.

As a running coach, one of the things I love the most is helping new runners. Whether its brand new runners, just leaning the basics or a new race trainer. I love the excitement they bring. They are usually hesitant and a bit fearful of failing or not being as good as the other runners or even worse not being accepted by the other runners. This usually comes with lack of confidence in their abilities. But soon they realize that running isn't about keeping up with others, it's about challenging yourself.

Occasionally, when away at a race or some other running event and I'll hear an "experienced" runner talk about newer, slower, or less experienced runners in a negative manner. I really don't understand these runners. I reason it as possibly a lack of confidence in their own running, so they bash the slower runner. Truly sad, but like I said it's a rare occasion. I guess in every bushel you'll have a bad apple.

I asked my running friend, Bart Yasso of Runner's World his take on the inclusiveness of running and he told me,

"Thad, as runners, we each have a duty to accept the role as mentor to a new runner or someone who doesn't think he or she can walk around the block, let alone finish a 5K. We are runners! So let's spread the message. The acceptance of all abilities is what differentiates running from every other sport."

I totally agree, Bart! I've seen so many lives enriched even turned completely around for the better by simply taking that leap of faith into running. When I hear someone talk about a slower or less experienced runner in a negative light, I usually reply back with, "You're talking to the wrong person. I ran my first mile (40lbs overweight) in 18 minutes wearing long plaid pants and a pair of wallabees." 😊 (True story.)

We all start somewhere. Whether we want to be really fast or just enjoy the journey is entirely up to the runner, but in either case we're still all runners.

Man on a Mission: Jacob Sternfeld

Congrats to RunnerDude's Fitness race trainer Jacob Sternfeld who completed the Amsterdam Marathon this weekend. Amsterdam isn't his ultimate goal, however, it was just a part of his training for his primaryracing goal of Athens on November 1st. Jacob wanted to run Amsterdam, because that's where he's originally from. Jacob's goal for Athens was 4:47:00 and he's already blown that out of the water with a 4:29:56 at Amsterdam this weekend. 

To put Jacob's accomplishment into even more perspective, at 50 in 2009, Jacob had a heart attack and quadruple bypass surgery. Before the heart attack, he was smoking 30 cigarettes daily. After the heart attack he dedicated himself to fitness, quiting smoking and dropping 40lbs. And quite the commitment it has been, since 2009, Jacob has accomplished quite and amazing feat...becoming an Abbot World Marathon Majors Six Star Finisher. To obtain this honor he's completed the Tokyo, Boston, London, Berlin, NYC, and Chicago marathons. 

Jacob lives in Chapel Hill, so he's been to the studio, but mainly we communicate via email for his training. He is very dedicated and committed to his goals. Oddly enough through our training discussions, we've discovered that his wife and mine with to high school together at Durham Academy in Durham, NC. Small world indeed.

In a few weeks he'll be running the Athens Marathon (a marathon I dream of completing one day). I know that Jacob will have an awesome run. If you ever think it's too late to make changes in your life, think of Jacob. To read more about Jacob's amazing story click here.

Find Your Marathon Moxie

If you're training for a fall marathon then many of you are now about halfway or a little over half-way into

your training. Many of you are feeling some doubts about your training. Yep, you are not alone.

Runners are a warm, caring, sharing group, but often when we begin to feel doubt about our abilities, we hold this info within. So, know you are not alone. Others are feeling the same doubts and lack of confidence.

Also know, this is common. We are often our own worst enemies. Training is tough. It's a huge time commitment. It's a lot of wear and tear on your body and mind. About half-way through your training, is the toughest part of your training. You're into the longer runs. The speed work is longer/harder. You're body is still acclimating to the demands. You're feeling tired, worn out, fatigued. When this happens, your brain goes into preservation made letting doubt creep in. Are you good enough? Why are you making your paces? You suck!

It's hard to fathom when in this pit of self-loathing, but things are about to get better. You will pull out of this pit. Does this mean charge on and run yourself into the ground? NO!! Listen to your body. If you need a rest day. TAKE IT! Rest is a good thing. If you're fatigued mentally and/or physically a rest day will do you much more good than that speed workout. But don't confuse taking a rest day for buying into thinking you're not good enough.

Evaluate why you are fatigued. Are you doing other things that are draining you? Can you get rid of those? Should you really have done that 2hr crossfit session the day before your progression run? Are you properly fueled? Hydrated? Have you been getting enough sleep? Was it a bad day at work? Was the temperature 90 and the dew point 75? All these are things that we may or may not have control over but have effects on your training. Also remember that a plan is just a prediction, a guide, a schedule to guide you and help you reach your ultimate goal. It's not law cut into stone.

If you're having doubts, I want you to do some reflection. Sometimes writing down and documenting all that you've done during your training can visually confirm all your hard work and the commitment you've exuded over the past several months. This doesn't have to be a long and tedious task, just use a brainstorming web like I've done here. Once you see all that you've accomplished there's no way you can doubt yourself! (See my attached pic. This is a web I did a while back when I was training for a marathon.)

According to Dictionary.com, moxie is the ability to face difficulty with spirit and courage. It goes on further to say that the term was used as far back as 1876 as the name of a patent medicine advertised to "build up your nerve."

Too bad there's not bottled "marathon moxie" that you can gulp down just before a workout or race. Man, whoever invents that will become a millionaire! Until that day, marathon moxie does not come from a bottle, it comes from within you.

Having a marathon mantra is also a great way to remind you of your marathon moxie during the race. When the going gets tough later in the race, having a mantra to repeat to yourself can really make a difference. I've done this during many a race and it really works! I'm not sure if it distracts you from the pain or if it actually causes a physical reaction that overrides the fatiguing of your muscles. Really doesn't matter as long as it works.

So, be thinking of what kind of mantra may work for you. Here's a few ideas.
• Trust. Believe. Conquer!
• Can't Stop! Won't Stop!—Janel
• No regrets!
• If you don't, you rust!
• I'm a running machine, not going down without a fight!
• The pain of discipline or the pain of regret.
• Relentless forward motion
• Make Mom proud!
• Run like you're being chased!
• This too shall pass.
• Perpetual forward motion
• Not today, I will not be broken.
• Not if. When.
• I will keep on.
• Define yourself!
• Not everybody can do this!
• When the going gets tough, the tough get going. So get going!
• With God all things are possible, so you CAN do this!
• I can do all things through Him who gives me strength.
• Do this today and you can eat your weight in chocolate tonight!
• Of course it's hard, if it was easy everyone would do it.
• I hate you Thad. I hate you Thad.

Two Rockin' Ladies of Running

If you're a female runner and haven't heard of Brook Kreder or read her book ONWARD! The Sole Revolution, then you definitely need to check it out as well as her website. Even if you're a guy, check out her book. It's hilarious and cuts to the core of what it means to be a marathon runner.

"Sitting in a dingy hotel room, with a bag of Cheetos in one hand and a vodka tonic in the other, Brook decided it was time to rethink her life. Her business was on the skids, her marriage was stalling out, and her future looked anything but bright. In a flash of insight, she made a spontaneous decision that ultimately changed everything. Armed with little more than a iron-willed determination, a pair of old running shoes, and a blog, she began training for her first marathon." 

I've interviewed dozens of runners with amazing stories of how running has changed their lives or how running their first marathon changed their lives. Brook encapsulates the struggles and celebrations that come with setting off on a journey in to the world of running like none other. 

Another "Rock Star" of running happens to be one of my very own runners, Melani. I first met Melani about 2 years ago when she joined one of my beginning running groups. Just recently she completed her first marathon, the Raleigh Rock-n-Roll. I'm so proud of her accomplishments as I am of all my runners tackling the daunting and scary task of running a first marathon. 

The running powers that be saw fit to bring these two awesome ladies together. Brook has featured, Melani on her blog. Check out her story and Brook's interview of Melani below.

Melani Pratt (2nd from right) – Greensboro, NC

Some people are born with athletic prowess. You know what I’m talking about. Runners who run with such ease you suspect they may have popped out of the womb with running shoes strapped to their feet.

Let me be clear about something: Genetics did NOT deal me that hand. I am not that person. In fact, I didn’t even START running until I was almost 39 years old.

What genetics did hand me was a super-sized chest. (Read: I always imagined walking into Victoria’s Secret, picking out something super cute and then turning to the clerk and saying, “Um, excuse me ma’am… can you check in the back to see if you have one 7 sizes bigger and with industrial-strength elastic?”)

It’s ironic. More times than not, we want what we don’t have… those without wish they could have… while those who have wish they did not.

I clearly fell in the “wish-they-did-not” camp. And at 38, I finally made the decision to “down-size”; simply aiming to bring some much needed proportion to my 5 foot 2 inch frame.

After some healing and much soul searching, I decided to do something I’d always secretly wanted to do but was too self-conscious to try.

I wanted to run.

At almost 39 years old, I joined a Beginner’s Running Group led by a local runner known to most simply as “RunnerDude.” At that point, I couldn’t run two consecutive minutes. No lie! The group met twice a week and followed a run/walk format that had us running 30 minutes, (about the distance of a 5k), by the end of the 12-week program.

At that point, I signed up for my first 5k. [Full disclosure: I was so scared the morning of race day that I likely would have bagged it had I not had someone driving me to the start line. And even then, I gave serious thought to bolting in the opposite direction when the gun sounded.] Even so, I finished my first 5k in 29:50. In hindsight, this was a turning point for me. While I was certainly getting healthier… I was also gaining confidence.

At the end of the Beginner’s program, I continued to run. I joined an intermediate group of runners, (coached by the guy who led my Beginner’s group), and eventually gained the ability to extend the length of my runs and quicken my pace. Over the course of about a year, I participated in a handful of 5k’s and knocked down my first half-marathon with a time of 2:03:42.

But it was only18 weeks ago, (at the age of 40!), that I committed to running a marathon. And last week I did something I could never have imagined just two short years ago.

I crossed the finish line after 26.2 miles. Right there on the corner of exhausted and oh-hell-yea-I-just-did-that!

Was I blazing fast? Hell NO. Am I okay with that? Hell YES!

Because as runners, we know it’s about more than measuring miles. It’s about ordinary people with extraordinary passion. It’s about freedom, friendship and finding inner strength. Together, we are getting healthier, gaining confidence and accomplishing goals that once seemed impossible. It’s about getting stronger each and every day.

It’s about showing up in life and making a difference.

To continue Melani's story and Brook's interveiw of Melani, click here.

Conquering the Beast

It's been a few days since my race trainers completed the Raleigh Rock-n-Roll Full and Half Marathon. This group is an amazing group of individuals. 

Their training was one of the hardest that any of my groups has had to endure. Here in NC we have cold winters and the occasional snow, but nothing like we had this past winter. They ran through 3 winter ice/snow storms, but it didn't deter them. They persevered. Having trained in ice, snow, monsoon rains, and frigid temperatures, what did race day bring? A hot 80+ degree day. Mother Nature can be very cruel. 

Not only was it hot, but the course was extremely hilly. We train on hilly routes, but this race course was unforgiving. So much so that the elevation map doesn't even truly represent the actual elevation gain.  But, my runners persevered. 

In the best of circumstances, a marathon is extremely taxing and emotional. I balled after crossing the finish line on my first marathon. I couldn't control it, just all came out. But in a race as unforgiving as the Raleigh Rock-n-Roll it can really make you question yourself as a runner. Part of that is exhaustion letting the doubt-monster creep in. The other part is just the nature of being a runner. Always wanting to do better.

With any marathon, the projected goal finish time is just that...a projected goal finish time. It's kind of a target in which to structure your training around. Sometimes, it's too aggressive for an individual and sometimes it's not aggressive enough. Projected goal times don't factor in things like elevation, weather, temperature, or the sheer stress of a first time endurance race. 

Marathons are a beast. Each of my runners conquered that beast. It may have taken longer to conquer the beast than anticipated, but they conquered it. This was a stepping stone. An experience. A right of passage into the world of endurance running for some and a test of fortitude for my seasoned runners.

The challenge with the sport of running that you'll not find in hardly any other sport is that the terms change with each race. Course, weather, temperature, sickness, etc. all can effect a race. Some of which you can't predict or know until race day. 

Running marathons is so much more than race day. Of course we all want that PR, but truly (for me anyway) running marathons is about the journey that leads up to race day. Think about all that you've learned about yourself over that past 4 months. It's been amazing watching each of my runners become stronger runners and even more important more confident and stronger individuals.

My training group consisted of around 25 runners. Each runner in the group is an amazing individual. Some tackling the half or full marathon for the first time. Some I've known and worked with for years and others brand new to me. Learning the stories behind each runner's motivation for training for the full or half is such an awesome bonus of being a coach. Five of this group--Michele, Melani, Kim, Tommiann, and Rob--trained for the full marathon. These are incredible people. I think I've learned more from them over the past 4 months, than I taught them.  

Michele and Melani

Michele, my goodness, you are amazing. Look that all you've accomplished in the past couple of years. Dramatic weight loss, several half marathons and 2 full marathons. All that on top of working and raising an awesome family. You truly are amazing.

Melani, you began your running journey with my beginning running group only about 2 years ago. You've gone from working up to 30 minutes of running (with no walking) to joining the RUNegades, to running a half marathon, to doing a relay marathon, to now having your first full marathon under your belt. All that on top of a demanding job that has you traveling here and yonder constantly. You tackle everything with focus and determination. You are one of the most dedicated runners I know. It's been amazing to watch you go from that timid unsure beginning runner to that determined pull-it-from-the-gut amazing runner that I crossed the finish line with on Sunday.

Michele, Kim, Tommiann

Kim, I can't tell you enough how proud I am of all that you've accomplished. You started with the beginning running group in the spring of 2011. Moved right into the Intermediate Running Group. Then life handed you some obstacles that took you from running for a while and then to my delight, you returned to start back your running. I saw a much stronger and determined woman on the return. This new Kim joined the RUNegades and became even stronger. Then she conquered a half marathon and a relay marathon and another half marathon and just a few days ago a full marathon. You are an amazing woman and runner.

Tommiann, even though the first words out of your mouth usually are "I hate running" I know you truly love it. Even with the discovery of some degenerative bone issues with your ankle you still are out there ticking away the miles. Your sense of humor and amazing life stories keep everyone motivated and wanting more. To see you around mile 26 at the Rock-n-Roll Marathon twirl and curtsy for the crowd was amazing. You have a demanding job and have about an hour drive to get to our group runs, but you are always there. I am glad you are always there.

Rob

Rob, brave man. One of a handful of guys in our training group this go round. You first began with the RunnerDude's Race Training Group last year when training for the Columbus Marathon. Plagued by an injury, you were not able to complete that run, but that didn't keep you down. You returned to train for Raleigh. Your speedy pace often had you running solo on training runs, but you were always there putting in the work and the miles. It was great seeing you rebound so strongly from the previous injury. Raleigh packed a punch, but you tackled what it had to offer and prevailed. So proud of you man.

If doubts are creeping into your mind after Raleigh (or any race), just kick them to the curb. TRUST in your training. BELIEVE in yourself and even though sometimes it might not be a PR, you will CONQUER your goals. I cannot be any prouder of my runners. They truly inspire me and motivate me to keep doing what I'm doing.

Your "Bun-Print" to Success

Sometimes you find evidence of your success in the most unlikely places. Sue who is in her fifties, joined one of my beginning running groups over a year ago. New to running, it was a challenge for Sue, at first. But man was she committed. She came to every group run ready to run. Sue lives near me and I'd see her out in the neighborhood getting in her solo homework runs too. She was bound and determined to get to the end of the program and be able to run 30-minutes straight with no walking. Boy did she accomplish that... and more. Not only did Sue finish that 30-minute run, she went on to do the group celebration 5K a few weeks after the group's last run. Sue was bitten. Bitten by the running bug. Sue is now a member of my RUNegades program which includes each week a group full-body circuit workout, one group easy run, and one group speed workout. She's running over 5-miles now.

But, I knew she was bound for success early on in the program. Each of our group runs finishes up a slight hill that leads out of an underpass tunnel near the RunnerDude's Fitness Studio. I have the group stop there to do stretches. The wall along the side of the the hill makes a perfect ledge for propping up feet for hamstring and hip flexor stretches. It's also a great place for the group members to sit after the run to chat about their run.

After one such chat, Sue stood up and looking down said, "Ew...a bun print!" She was mortified that she was sweaty enough to have left a bun print on the concrete wall. Without skipping a beat, however, she repeated the same comment, but this time with an heir of pride..."Ahh...a bun print!" She was suddenly filled with pride and accomplishment that she indeed had worked hard enough to produce a bun print.

So, what is a "Bun Print to Success"?  Steve, another previous beginning running client sums it up best, "Learn to celebrate the small gains." During stretching after a beginning running group, Steve ran up to me all excited. He was amazed that he just balanced on one foot while doing a quad stretch. Steve had not been able to balance on that ankle for several years due to a previous injury. Running had helped strengthen his ankle and he didn't realize it until that one-legged stretch. That made his day. Celebrate the small gains.

Whether it's a bun print, balancing on one foot, or finishing that 5-miler 10 seconds faster than the last time, learn to celebrate the small gains.  Small steady gains lead to huge success in time.

TRUST. BELIEVE. CONQUER!

As a coach and personal trainer, there's nothing more rewarding than to see someone progress and realize their potential and that the only boundaries there are, are the ones we set for ourselves. The RunnerDude's Fitness motto is Trust. Believe. Conquer.  TRUST is often the hardest part. Trusting yourself that you'll commit and stick with it. Trusting your trainer that he/she has your best interest at heart. BELIEVE is equally difficult. Believing that you can do things and achieve goals that before seemed so unattainable and out of reach is hard. CONQUER sometimes seems the most unattainable. How can you conquer a goal when just getting to a workout is overwhelming? 

The good news is that it can be done. You can Trust in your training. You can Believe in yourself. You can Conquer that goal, no matter how unrealistic it may seem now.

The biggest key to success is having realistic goals. Frequently I have people come to me who want to run a marathon. My first question is, "When is the marathon?" My next question is, "Are you currently running and if so how far?" Often the response is "The race is in 3-4 months." and  "I'm not running now." or "I'm running about 10 miles a week." While I don't want to burst the individual's bubble, I also, know this is an unrealistic goal. Yes, there probably is someone in the world who has gone from the couch to a marathon in 3 months, but my goal isn't to just get you across the finish line barely alive. My goal is to get you across that finish line healthy, alive, and motivated to continue for more. So, my response to these individuals is, "It's too soon for a marathon, but how about we work on a base-building plan for a few months. Once you're able to maintain a total weekly mileage of about 20-25 miles per week for at least a month, then we can look at marathon training." 

Sometimes we're our own worst enemy. Running a marathon is not an unrealistic goal. Even if you're extremely obese and have never run in your life. Often the culprit is the time frame. We are a society of "now!" We want everything right now. So, often we'll pick a challenging goal and then put an unrealistic time frame in which to complete it. This is a recipe for failure. I see if over and over. However, if you take that same challenging goal and break it down into a realistic time frame with multiple short-term goals or bench marks along the way, then all the sudden your realize, "hey maybe I can do this."  

My son, Duncan, is the perfect example. Overweight, on his own, he decided

to focus on a healthier lifestyle. He decided to stop eating fried foods. Pretty quickly he noticed some weight loss. So, then he started making more diet modifications. More weight came off. At the same time, he started working out at home. He noticed how working out increased his weight loss. So, he joined my beginning running group. He lost more weight. He started adding more workouts to the week. Before long, working out, eating right, and living healthy was a lifestyle not a burden. He's lost about 110lbs in a little over a year. His mind set has changed from, "I can't do that." to "What can't I do?" He's run 5Ks and a half-marathon and is in training for his second half-marathon with his eye on training for a spring full marathon. Incremental goals. Achievable goals. Goals he has and will continue to obtain. 


Another client, Kim, has been such a joy to watch blossom as a budding athlete. Kim was in one of my beginning running groups a year or so ago. She did well, but then I didn't see much of her afterward. Then when I started my RUNegades running group (a year-round group the meets weekly for a full-body workout, a group run, and a group speed workout), Kim and some fellow runners from her previous running group joined. I think she was running about 3 miles at the time. Within the first six months, Kim extended that run distance to 5+ miles. She became fitter with the weekly workouts, not only physically, but also mentally. The Trust and Believe were taking root. Earlier this summer, my full and half marathon training groups kicked in. Hesitantly, Kim approached me about whether or not she was ready to do a half. That was a huge self-confidence step. Making that goal and acting on it. Kim signed up and just this past Saturday, she did her first 9-mile long run and did an awesome job.

Last night after the RUNegades group workout, she told me that when she signed up for the race she was literally sick on her stomach from fear over what she had done. But, then she thought about how far she's come and all that she's accomplished. Yesterday it hit her that she now thinks of herself as being able to do anything. She sees herself as a runner not just someone who runs. It's like all the sudden Trust. Believe. Conquer has become a reality. Kim gets the Gibson Daily Running Quote and the one she received yesterday so eloquently said what she was feeling.

"It takes guts just to step out the door for a run. Let alone take on a half-marathon. This is what makes the running community so remarkable. For in that shared belief in pushing limits and venturing into murky waters of a previously undoable race distance, there comes to exist a community of people buoyed constantly by hope and a sort of learned fearlessness. The weak grow strong. The strong carry on.

I don't know if there's a proper way to define toughness in a runner, but I do know that there comes a sudden moment when the mindset shifts. The impossible become doable, or at least attemptable. The long run goes from two miles to four to ten to fifteen, until it becomes routine at some point deep in an intense training cycle to knock off a couple hours without giving it a thought."

--Martin Dugard, Running Coach  & NY Best-Selling Author.

Kim has had that moment. Her mindset has shifted. The impossible is now the doable. She's now looking past her approaching half-marathon to a full marathon. Can she do it? Hell yeah!

A Short Life That Touched So Many - Peyton Moore

This morning I awoke like any other morning. Early. Weekdays and Saturdays I'm usually up at 4:30AM. I have early morning clients to train at the studio during the week and on Saturdays, I have to get the water coolers out on the greenway before my runners have their Saturday morning long run. Sundays, however, I can sleep in. But my body has an internal clock now of 4:30AM. So now, even though no alarm is set, I often find myself awake at 4:30am on a Sunday. Today was no different. I laid there a while and tried to go back to sleep. Didn't work. Turned on the TV and watched Cindy Crawford try to convince me I'd look years younger if I rubbed this rare melon all over my face. I finally got up and decided to catch-up on reading some of my favorite running blogs.

The long hours needed to keep RunnerDude's Fitness growing has taken it's toll on my own blog writing, much less having the time to read other blogs. But today, this morning, I had that time. 

I headed to my blogging buddy, Noah Moore's blog, Moore on Running. Noah is an amazing guy and I've been following his blog pretty much since I started mine back in 2008-2009. Noah has a great story. He overcame obesity and did a 360 in health and fitness and not only for himself, but his entire family. Noah is one of the very first "How Running Changed My Life" stories I featured on the blog. Click here to read that post.

So, this morning I was struck numb when I saw his most recent  post "Our Miracle, Our Love, Our Angel-

Peyton." The post began..." Many of you who follow my blog know about the passing of my son, Peyton Moore (June 4, 2013)." It had only been a few months since I last read Noah's blog. This couldn't be. 

In December, Peyton experienced a seizure and was shortly after diagnosed with benign rolandic epilepsy. Often diagnosed in kids ages 6-8, benign rolandic epilepsy often shows itself as mild, infrequent seizures. Most cases cease when the child reaches his/her teen years. Peyton had several more mild seizures after that one, but the last known seizure was in February. On June 3rd, after not getting up as usual for school, Peyton's dad found him still in bed not breathing. He died the following day at the hospital.

Although just 9-years-old, Peyton was responsible for saving two people's lives--his mom and dad. Peyton was the inspiration for Noah's dramatic weight loss as well as Jennifer's quitting smoking. Peyton also inspired many others. Peyton was often right by his dad's side while coaching many new runners in Noah's Couch to 5K program.

My heart goes out to Noah, Jennifer and the entire Moore family as well as the Charleston running community. Even though I never met Peyton in person, I feel like a virtual part of the family having watched him grow into such an awesome young man through his dad's blog.