The Horsefly From Hell

Every year at the beginning of summer, I have the same battle. You'd think I'd learn, but I don't. You see for the past, oh 7 or 8 years, on the first hot and humid day of the year, I get attacked by a horsefly on the same stretch of the greenway on my regular running route. I'm convinced that I must have accidentally stepped on and squished the matriarch or patriarch of this particular lineage of horsefly some time back. It must have been something horrific, because each year the newest horsefly in the "get RunnerDude lineage" of this particular horsefly family is schooled in the fine art of dive-bombing me.

The stretch of greenway in question is about 1-mile long. Before this stretch....no horsefly. After the stretch....no horsefly. But while on that particular stretch, it's horsefly hell. Problem is, this route is an out-and-back. I have to endure a second attack on the return. It's a good thing that this stretch is in an isolated area surrounded by woods, because if you saw me from afar, you might mistake me for a loony bin escapee, with my arms flailing around in the air, my hands whacking at my head, my back, my shoulders. I'm also cursing up a blue moon at what appears to be nothing.

Believe me though, that nothing is something, and that something is relentless. You see, I'm already a bit paranoid when it comes to nature. In addition to this kamikaze horsefly, I've also been stung in the roof of my mouth by a bee while running. I've had an encounter with a rabid coyote. I've run by a bull on the loose. Almost been plowed down by a herd of dear. Dive-bombed by a mocking bird. Had a stand-off with a couple of raccoons. Tripped over a squirrel. Had to jump over a copperhead snake, and, oh yes....been attacked (almost knocked over) by a Canadian goose while in flight.

It's almost become a rite of passage into summer. Usually it's the reminder I need to spray my head, neck, and back with insect repellent. But, that's only a temporary fix. I'd really like to know why this horsefly has such a huge chip on it's shoulder. I'm willing to meet halfway. If only he'd share with me the error of my ways, I'd be willing to make amends. I'm confident we could work through this. Or, maybe if paint myself in iridescent paint, don a huge pair of wings and buzzzz as I run through this section of greenway, it will allow me buzz-free passage.

The "Ah-Ha" Moment—Gotta Love It!

When I taught 5th grade (many moons ago), every now and then I'd see that "ah-ha" moment when the light turned on for a struggling kid. That moment is a very precious one. You're ecstatic for the child who's struggled and struggled to understand and now has mastered the concept or the task. And as a teacher, you're filled with a sense of accomplishment and self-worth, that you've actually made a difference with a child.

One such child for me was "Melvin." Melvin was over 200lbs in 5th grade. Looking at his records from previous grades, Melvin had always been in the "slow" group. But there was something about Melvin. Something in his eyes told me there was a whole lot more to this kid than he was showing. I began giving Melvin little academic projects to do on the side and I soon realized that he was very intelligent kid. Melvin's problem wasn't academics it was self-confidence. Not much had been expected of him previously and so he gave very little effort. These extra projects were just what he needed to build his confidence and break through to the real Melvin. I met with his parents and by the end of that year, he had been tested and it was revealed that he was actually academically gifted especially in the area of math. For 6th grade, he participated in special 6th grade class for academically gifted students and he just soared! I often think of Melvin and wonder how he's doing. He'd be about 30-years-old now. (Man I suddenly feel old.)

Yesterday, I had my first experience as a trainer with a running client having an "ah-ha" moment. It was with a member of my beginning running group. We just started our 4th week of the run/walk program that will eventually have the group running 3-miles without any walking. Last week, the plan had us rotating between running 4 minutes and walking 2 minutes over a 30-minute period. The ladies did great, but some were wondering how hard it was going to be the following week when the run portion would be upped to 5 minutes.

The first 5-minute run took place yesterday and all the ladies completed each 5-minute running section without stopping and they were quite pumped with their accomplishment. After finishing the last 5-minute run, one of the participants began to cry. It caught me off guard at first. I thought maybe she had twisted her ankle or something. So, I immediately went over, put my hand on her shoulder and asked was was wrong. She looked up at me and said, "I'm just so happy! I never thought I'd be able to do that. And, I feel so good." They were tears of joy, accomplishment, and pride. I almost had to fight back my own tears. That also may have been because this "client" was my 14-year old daughter. Not sure who was more proud—RunnerDude the Dad or RunnerDude the Coach.

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I remember after finishing my very first marathon, being so filled with emotion, that I began to cry. I had no control over it. It just poured out. I was so proud of what I had accomplished that the emotions just took over. I'll never forget that moment. A light turned on that day and I realized I could do just about anything, if I tried hard enough. I've run 9 more marathons since then, but I've not had the emotions take over like that first race. I think it's something about accomplishing what seems like the impossible for the very first time that's a very special thing. Yesterday was my daughter's "Ah-Ha Moment" and it was special to be a part of it.

Over 1000 Run Their First 5K!

Many of you know that have the honor and privilege of being a board member for a wonderful nonprofit organization called GO FAR (Go Out For A Run). GO FAR is a 10-week program that trains elementary-aged kids (mainly 3rd, 4th, and 5th graders) to run their first 5K. In addition to the running, the program also fosters character-building skills and teaches the young participants how to make good fitness and nutrition decisions.

This past Saturday, over 1,000 runners (mostly kids ages 8-12) participated in the Spring 2010 GO FAR 5K in High Point, NC, to celebrate the completion of their GO FAR programs. Students from 24 area elementary schools that host GO FAR programs as well as a few other non-school-related organizations that host GO FAR programs participated in the race. It was quite a site seeing hundreds of kids clad in school-colored GO FAR shirts, gathered around school tents, while doing group stretching with their GO FAR coaches prior to the race. Some were even doing motivational cheers to pump themselves up for the big event. Not only did I see kids and coaches, I saw entire families participating.

I was honored that Robin Lindsay (GO FAR founder) asked me to video tap the event again this year. I had a blast going from group to group getting footage of all the excited participants prior, during, and after the race. While videotaping, I even helped one poor little guy who got a tummy ache during the run by walking with him a few blocks. I thought he was going to have to sit out, then all of the sudden he got a burst of energy and was gone....left me in his dust. Now that's sticktoitness! I saw the little fella later and he was laughing and having a great time with his fellow running buddies.

To find out more about GO FAR and how to bring the program to your school or community, be sure to check out their website.

Below is my video creation. I hope you have as much fun watching it as I did making it.

Full-Body Circuit Workout for Runners

Last week, I posted a workout video clip for strengthening a runner's core. This week I have a full-body circuit workout to share with you. It's funny sometimes how timely things can be. The day I taped the workout, I received the newest issue Runner's World and right on the cover it says in big letters, "Totally Fit: 10 Ways to Improve Core Strength, Flexibility, Endurance, and More." So, I guess, I'm on the right track.

Runners have strong conditioned legs as well as strong aerobic fitness, but to help prevent injury as well as to become an overall stronger and more efficient runner, some attention to all the muscles groups is important. The tiny little stabilizer muscles in the upper and lower legs are often overlooked as well as the adductor and abductor (inner/outer thigh) muscles. When a runner stumbles, steps off a curb the wrong way, or hits a pothole in the road, those little muscles and rarely used muscles are slow to react, because much hasn't been required of them in the past. The old say, "Don't use it, you lose it." applies here. That's when injuries often pop up and usually at the most inopportune times.

Runners that don't incorporate other forms of exercise (i.e., cross-training and/or resistance training) often have an imbalance between their hamstrings and quads (quads usually being too dominant) which can lead to pulled hamstrings and even knee issues. Weak anterior tibialis muscles (the little muscle running down the front of the lower leg) can often lead to shin splints. The exercises in my full-body circuit involve several lower body unilateral movements (1-legged exercises). Unilateral exercises require those little stabilizer muscles to kick-in to help keep your balance. There's also some plyometrics to help increase leg power as well as upper-body and core exercises to help you keep a strong running form and fight off fatigue.

The circuit is designed to be used during the base-building phase (that period of time when you're building a solid base of mileage) before you begin your official fall marathon race training. The circuit is intense and should not be used during the training phase when you'll be doing more intense aerobic workouts. Used during the base-building phase, however, the circuit can get you into tip-top muscular and endurance shape prior to your training. Start out by one cycle of the circuit. Over a period of several session, try to work up to three complete cycles of the circuit.

So, give it a try and let me know what you think.

RunnerDude Chats with Jeff Galloway

A week or so ago, Lisa a good friend and running buddy of mine shared the exciting news that Jeff Galloway is going to be the featured speaker at a benefit being held in High Point, NC for GO FAR, a nonprofit organization that teaches youngsters about making healthy choices as well as training them for their first 5K race. I've followed Jeff Galloway since I was a youngster. Even though I was never very athletic as a kid, I always looked forward to the Olympics every four years. The very first Olympics that I remember and remember in vivid detail was in the summer of 1972. I loved stretching out on the harvest gold shag carpet in front of our black-and-white console TV with the rabbit ears on top watching the athletes compete. I also remember that summer because we finally got air conditioning in the house (a window unit in the family room).

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I was only 7, but I remember a lot about those Olympics—terrorists taking members of the Israeli Olympic team hostage, Olga Korbut's outrageous backbend on the balance beam, Mark Spitz winning seven gold medals, and Frank Shorter winning the marathon. I also remember three members of the US track team—Frank Shorter, Jack Bacheler, and Jeff Galloway—because they had all been on the same track team at FSU. Today, I can barely remember what TV program I'm watching when I get up for a snack, but for some reason, I can remember vivid details from just about all the Olympics since 1972—when I was only 7. Does that mean in 30 years, I'll remember what TV show I was watching?

So, in addition to sharing the good news, Lisa (who's involved in organizing the GO FAR benefit) said it might be possible for me to interview Jeff, if he was interested. Soon after, I contacted Mr. Galloway and luckily he was gracious enough to accept the interview offer. I've admired Jeff and his career for many years and this interview instills further my admiration for such a talented and committed teacher, trainer, and athlete. Read on to learn more about my conversation with Jeff Galloway...

RD: I see you have North Carolina roots. I believe you were born in Raleigh, NC. How long did you live in NC?

Jeff: I was born in Raleigh. I spent several of the best years of my youth in NC, off and on. My Dad was in the Navy, and when he was at sea, we stayed mostly with my mothers parents in Raleigh. My grandfather was Director of Vocational Rehabilitation for NC for about 30 years. He would pick me up after school and take me to his "farm" on Falls of the Neuse road.

RD: Several years ago, I read where you had been overweight and not very athletic as a child. When I read this, it really endeared you to me. In one of your bio’s you mention how as a youth, you “searched for the lowest level of exertion you could get away with in exercise.” That was me to a T! I too was an overweight child. I think I may have been the original couch potato at least until age 13 when I decided to make a change. Ironically that was the same age you made a change. If I recall correctly, an after-school program requirement kind of forced you to make a change. Share a little about that time as a 13-year-old (an overweight, non-athletic 13-year-old) having to join a sports activity.

Jeff: Yes, I was a fat kid. Like many children in Navy families, I attended 13 schools by the time I finished the 7th grade. At this point my father became a teacher, we moved to Atlanta, and my new school required each boy to work out with an athletic team after school every day. Because of the moves, I had avoided sports and exercise, did not have sports skills, had become lazy, and had gained a lot of weight.

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My patchwork of educational experiences had not prepared me for the demanding and competitive academic environment at this Prep school, and I was struggling. The principal's comment on the report card was “A little more of a push next year and Jeff will make the top half of the class” I was already studying more hours every week than most of the students I knew, who were scoring better on tests. I believed that I was intellectually inferior.

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During the Fall I tried football, which was a total disaster from my perspective, and that of my coaches. Before choosing a sport for the next quarter, I asked several of the other lazy kids for their choices and was surprised to hear that many had chosen Winter Track Conditioning. The consensus among the slackers was that the track coach was the most lenient in the school. “Tell him you are running on the trails, and you only have to jog 200 yards to the woods and hide out.”

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I did just that for 2 days. On the third day, an older athlete I liked, looked at me and said “Galloway, you're running with us today”. I quickly came up with my strategy: as we entered the woods I planned to grab my hamstring, claiming a muscle pull. But the jokes started right away, and I kept running to hear the punch line. As I began to get really tired, they started telling gossip about the teachers. I didn't last long the first day, but pushed a bit farther with them day after day and started joining the political and psychological arguments.

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Most of these cross country runners were on the academic honor roll. But the controversial arguments led me to believe that I was just as intelligent as the others. Each academic period my grades improved and I too, made the honor roll. More important, I had become a member of the group and set a new standard for myself due to group expectations.

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I was most surprised about how good I felt after a run. The after-run attitude boost was better than I had experienced after any activity, during my young life. The camaraderie and fun during those runs kept me coming back and after 10 weeks I was hooked on endorphins and friendship. I continue to be...over 50 years later.

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It was commonly known, even back in the 50's, that over half of the cross country team members were among the best students and leaders in school organizations. University of Illinois Professor Charles Hillman, as reported by Newsweek magazine, noticed that the woman's cross country team set the curve on his neuroscience/kinesiology tests every semester. So he started a study of elementary children comparing physical activity with academic achievement. He discovered that the kids who were fitter, were also the best students. Various studies, around the world, have found the following:

• Regular exercise increases the level of BDNF (brain-derived neurotrophic factor) necessary for learning, memory and higher brain activities


• Regular aerobic exercise stimulates growth of new brain cells, at any age


• Regular vigorous exercise causes existing nerve cells to work quicker and more efficiently


• Even one 30 minute aerobic exercise session stimulates areas in the brain needed for critical thinking and produced better test results than before the exercise.

RD: Speaking of fitness and academics, your book FIT KIDS—SMARTER KIDS is a wonderful tool to help kids learn how to make better choices and become physically fit. I wish I had had a copy when I was a youngster. I’m sure your childhood experience was a key factor in your decision to write FIT KIDS, but what other factors contributed to your writing the book?

Jeff: I started writing FIT KIDS—SMARTER KIDS to help families, teachers and kids gain control over their fitness, vitality and attitude. After a meeting with several experts in this field at CDC in Atlanta, I was told to look into the connection between regular exercise and better academic performance. I list some of the many studies, showing this, in the book. It is clear that if teachers, school boards and parents want their kids to learn better, they need to encourage them to exercise—it unlocks brain cells.

RD: FIT KIDS is all about making fitness a family affair. If kids see their parents being active, they are much more likely to be active themselves. You definitely practice what you preach. Your wife Barbara is a very accomplished runner herself. How about your two boys, Brennan and Westin? Are they runners too? Share a little about fitness and your family.

Jeff: Barbara and I met on the track, she worked in the first Phdippides stores, and we were married about a year later. That's been 34 great years. Brennan and Westin both ran in high school and college and still run. Westin ran the 800 for Wake Forest and had a great collegiate experience there.

RD: Another aspect of “Jeff Galloway” that I find so intriguing is that you’re a spokesman for the average runner and walker. With your amazing credentials, you could spend 100% of your time working exclusively with elite runners, but instead you devote much of your time to the everyday runner. Your commitment to sharing with others how to make running a lifestyle that can stay with them a lifetime is awesome. What inspired you to move in this direction? Why reach out to the regular everyday runner (like me)?

Jeff: My father (Wake Forest grad) founded an innovative school, and struggled against odds to make it a success. He worked with individual kids, teachers and parents, to help each unlock learning blocks and assume responsibility for his/her own education. I saw the joy he received as individuals were empowered. I found the same joy in helping individual runners solve problems and tell me the amazing empowerment they receive as they push past their challenges without injury. I hear from about 100 runners every day, and have found solutions to almost all of the problems experienced.

RD: The Galloway RUN-WALK-RUN™ method has its critics, but the fact is it’s helped thousands of runners successfully complete marathons all over the country—the world for that matter. Most critics are silenced when they learn that experienced runners have even PR’d using the method. I think it’s an awesome alternative to the traditional method of race training. How did the method evolve?

Jeff: You're correct—every year I hear from hundreds who qualify for Boston by using run-walk-run. We started using it in our Galloway Training Program groups in the 70's as a way for couch potatoes to finish a marathon, without injury, in 6 months. But more and more of the veterans used it to recover fast, doing what they wanted to do even after very long runs. During the last 15 years, we've fine-tuned it to help everyone stay injury free—even the Boston qualifiers.

RD: I hear from runners all over the country and try to share as many of their stories on the blog as I can. Their stories are so inspiring. Just the other day after a run in the park, I bumped into a friend of mine, Joyce (who's an avid walker). She's in her 70's and she was telling me how frustrated she was that over the winter she wasn't able to walk as much as usual due to all the bad weather we've had. She was upset, because she was now off her walking pace by several minutes. I want to be like Joyce and get mad when I'm off my pace when I'm 74. What an inspiration! You’ve coached runners of all abilities all over the world. Share a little about one or two runners you’ve coached or worked with that for whatever reason made an impact or impression that’s stuck with you over the years.

Jeff: In my various books I have written the stories of many "heroes" who overcame major challenges to finish marathons. In every case they discovered hidden strengths that improved the quality of their lives in many ways. Lee Kilpack for example, started running at the age of 59 to recover from a round of chemo therapy. She discovered a life enrichment that took away the depression of the cancer threat. She is not free of cancer today but is much happier, more energetic, loves life each day—which was not the case during her pre-cancer/pre running years. Iris Vinegar joined our Galloway Training group in Raleigh at the age of 74, to fulfill a "bucket list" goal. She discovered a new self understanding that "age is just a number". More than a dozen marathons later, at the "number" of 82, Iris looks better, feels better and runs smoother than ever. Among the studies cited in my RUNNING UNTIL YOU'RE 100 book are those showing that each hour you exercise, extends life statistically by 2 hours. The quality of life enhancement is an even greater benefit.

RD: Man, if gaining 2 hours of life for every 1 hour of exercise doesn't help get people to exercise, I'm not sure what will. Many sedentary people give the excuse that they don’t have enough time to fit in running or fitness, yet you manage to stay fit, and still run competitively even with a schedule that has you presenting workshops all over the country most months of the year. How do you manage to fit in the running and exercise needed to keep you in shape?

Jeff: My experience, which is backed up by research, shows me that my daily run helps me solve problems quicker, do more work during the day than when not exercising. The last 4 presidents exercised daily. If you're using the excuse "No time for exercise", then ask yourself "Am I more busy than the President."

RD: What tips or advice do you have for all the readers who are just beginning a running program or maybe still in the thinking-about-running phase?

Jeff: First, try to find a group. In our Galloway GETTING STARTED groups, most tell us that they would not stay with the program if they didn't have their group. If you just have one friend, form a 2 person group.

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Start by running for 5-10 seconds/walking for the rest of the minute. Start with 10 minutes and increase by 3-4 minutes each workout (every other day). After you've reached 30 minutes with no problems, increase the running to 10-15 seconds/walking for the rest of the minute. After 3-6 sessions, if you wish, increase by another 5 seconds of running/decreasing the walking by 5 seconds. Never try to run continuously—use walk breaks from the beginning to give you control over your fatigue.

RD: What’s new on the horizon for Jeff Galloway? Will you really still be running at 100?

Jeff: Yes, my goal is to run until I'm 100 and, at 64, I'm well on my way. Since 1979, I've not had a running injury—that's when I started taking walk breaks. Every day I communicate with an average of over 100 runners. As I hear about the ways my suggestions have reduced injuries, sped up recovery, improved finish times, I fine-tune my methods used in my running schools, Galloway training programs, wonderful retreats and e-coaching. I pledge to never stop looking for ways of enhancing the running experience—which enriches life.

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Keep an eye out for Jeff's newest book CROSS COUNTRY due out in the fall.

Runners, On Your Mark!

This Saturday (May 1, 2010) in High Point, NC, around 1,000 kids (mostly 4th and 5th graders) will meet for quite an event. You see these kids have participated in GO FAR (Go Out for a Run), a nonprofit organization that teaches kids about healthy habits and character building. The program also trains the young participants for a 5K race which is the culmination/celebration of the 10-week program.

Many of the GO FAR programs are hosted after school by physical education teachers at elementary schools in the area. GO FAR is spreading across North Carolina and the organization hopes it will eventually be available nationally.

As a member of the GO FAR board, it's exciting to see these kids on race day, all excited to apply their training to a real race. Below is a video clip of the Fall '09 GO FAR 5K.

If you're in the Triad area (High Point, Greensboro, or Winston Salem, NC) on May 20th, consider supporting GO FAR by attending a special benefit that will feature Jeff Galloway—world class athlete, Olympian, and the creator of The Galloway RUN-WALK-RUN™ method. Jeff's also the author of several books on running and fitness including Fit Kids Smarter Kids and he also writes for Runner's World magazine.

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The event will be held at the Natuzzi showroom in High Point, NC. Beer, wine, and finger foods will be served. Tickets sell for $20 for an individual and $30 for a pair. A free ticket will be given to all GO FAR donors of $75 or more. Proceeds from the event will help GO FAR reach more at-risk kids. If you live in the area, tickets can be purchased at Off 'N Running Sports in Greensboro. You can also contact Lisa Watts at lwatts5@triad.rr.com.

I recently had the wonderful opportunity to interview Jeff Galloway. Turns out we had similar experiences as youngsters with weight and lack-of-fitness issues. Be sure to check the blog tomorrow for the posting of that interview.

Runner of the Week: Sage Rountree

I've corresponded with this week's Runner of the Week, Sage Rountree, a few times over the past year. Back in May '09, I posted a review of a book she had written The Athlete's Guide to Yoga (VeloPress, 2008) as well as on the video of the same name by Endurance Films. Then the following July, I posted another review on her newest book, The Athlete's Pocket Guide to Yoga (VeloPress, 2009). I was impressed by Sage's knowledge of yoga and running as well as her willingness to share the information with me. After all she's written for top publications such as Runner’s World and Yoga Journal and has published articles in Running Times, Inside Triathlon, and Endurance Magazine.

I finally met Sage in person, a couple of weekends ago when I attended a USA-Triathlon sponsored workshop on supplemental training activities triathlon coaches can use with their athletes. The workshop was divided into three parts-Yoga, Resistance Training, and Running Drills. Sage lead the Yoga portion of the workshop. She was very personable and even though I was the only participant that needed a little "help" in a yoga position or two, she guided me in a very supportive manner. My body felt awkward but not my being. Thanks Sage!

Read on to learn more about Sage and her experiences as an internationally recognized authority on yoga for athletes and an expert endurance sports coach as well as being an athlete herself.

RD: You're located in the Chapel Hill-Carrboro, NC area. Are you originally from that area?
Sage: I've been here ever since grad school, having been sucked into the university town vortex. Happily, it's a great place to be stuck. Before living here, I grew up in Winston-Salem, NC, and I was born in chilly Buffalo, NY, long enough ago to vaguely remember the Blizzard of '77.

RD: I'm sure people ask all the time, but is "Sage Rountree" your birth name?
Sage: Yes, they do, and I can see why, especially since I became a yoga teacher! I was born Sage Hamilton (my parents, in search of a flower name, got my name from the Burpee Seed Catalog), and I married the wonderful Wes Rountree for my last name. He tried to convince me not to take his name, because it's so hard to spell (there's no "d," and he's no relation to the very cool Richard Roundtree).

RD: I see you have a Ph.D, but I seem to recall you telling me it was in something like English Literature. What brought you into the world of yoga?
Sage: Prenatal yoga, when I was ready to feel the connection that yoga fosters. Before that, I'd had a few frustrating experiences with yoga—frustrating not because they were bad, but because I found them much harder than expected.

RD: What are the benefits of yoga to someone who runs?
Sage: Yoga confers whole-body strength; flexibility for fluid range of motion through the running stride; and mental focus. All of these directly complement running.

RD: If a runner (who's never experienced yoga) wants to join a class, what's the best form of yoga to look for, if there's not any sessions specifically geared for runners or athletes in his/her town?
Sage: It can be tough to choose a class, because without guidance you might stumble on something that's too slow-paced (and therefore boring), or too fast-paced (and therefore disheartening), and think that's all that yoga has to offer. My best advice: keep trying till you find the right fit. To help in that, you should look for classes that will teach you the proper alignment. These may be called "Hatha," "Beginners," "Alignment-Based," or "Iyengar." I really like the Anusara style as a good fit for runners; it focuses on alignment and on plenty of backbending, which, done carefully, can have huge benefit for runners.

RD: Your books The Athlete's Guide to Yoga and the The Athlete's Pocket Guide to Yoga are great tools. How did writing the books come about for you?
Sage: I'd long wished aloud to my husband that I could find a book that explained how to mesh endurance sports and yoga. One day, he posited that I should write the book myself. All the books on my shelf at the time were published by VeloPress, so I approached them, and the rest is history.

RD: In addition to being a renowned yoga instructor and frequent contributor to Runner's World and Endurance Magazine, you're also a triathlon coach. How long have you been a triathlete? What drew you to the sport?
Sage: I did my first triathlon in 2005, thinking the training would be a welcome break from training for road marathons, and it was.

RD: What got you into Triathlons?
Sage: The fun of the new, and a desire for cross-training after a season where I incurred a stress fracture. I came for the variety, and I stayed for the friendly people and the crazy joy of doing three things in one event.

RD: What do you enjoy most about the tri? The swim? The bike? The run?
Sage: I like funky swims, like the 53-degree rough chop we enjoyed at the 2008 Age-Group World Championships. Like yoga, they put me totally in the moment (the drive for survival will do that!). But the run is always my favorite part, both because I love running and because my cycling is so mediocre that I get to feel fast as I catch the cyclists who don't like to run.

RD: What are your favorite training foods?
Sage: Plain old original PowerBars (the classic, chewy ones, called PowerBar Performance Energy), in Peanut Butter or Honey Roasted Nut. Tried and true, they've worked for me for so long. I'll eat most of one for breakfast before a race or hard workout, or as snack or lunch on the bike. I've also come to love, much to my surprise, the flavor of the PowerBar Double Latte gels. They don't taste so much like coffee to me as like caramel. Ah, sugar!
Speaking of sugar, I'm also very partial to afternoon tea—scones, muffins, and the like—when I'm in heavy training. My children were completely spoiled as I trained for Ironman Coeur d'Alene last year; we went to various bakeries and coffeehouses for snacks almost daily.
RD: Scones for training. I like that! Now I have a good excuse when I pick one up with my morning coffee. Guess I need to find a race to train for too, huh?
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RD: Are you a lone runner or do you run with some buddies? What do you like about each?
Sage: Both. I have a fantastic group of women I run with most weeks; I love it for the camaraderie, for the humor, and for the extra push. I like to dissociate and focus externally in the early stages of a workout or race, and I can be very chatty. I also like the work of bearing down and focusing that I get in my solo runs. To that end, my ideal long workouts—bike or run—involve riding or running to meet a group, doing the middle section with them, and continuing on alone.

RD: What’s the funniest or oddest thing that’s happened to you while on a run?
Sage: The Frosty 50K at Salem Lake this January was run on a very, very cold day—14 degrees at the start, and not much warmer at the end. For hours, I enjoyed listening to the sound of the ice on the lake. Sometimes it gurgled like a toilet in distress, which was funny; sometimes it wailed like a musical saw, which was odd. That sound really stands out as a memory from that day.

RD: What’s your biggest running and or triathlon accomplishment? Why?
Sage: It's cliché, but probably requalifying for the Boston Marathon at the Boston Marathon.
RD: That's an awesome accomplishment. I'm still trying for the qualifying time to get there in the first place. Maybe this fall at Marine Corps it will happen for me.

RD: Do you have a favorite brand of running shoe? Which model? Why?
Sage: I've been running in the Adidas Supernova Glide for a while now, and I really like them. My favorite shoes ever were the Asics Gel DS Trainer 12s. Rest in peace, friends.
RD: It's funny, but the discontinuation of a faithful running shoe, is like the death of close friend.

RD: Do you have a favorite race that you run each year?
Sage: The UNC Wellness Center Super Sprint Triathlon, which takes place across the street from my house, is a logistical favorite. While I prefer long-distance races, I actually place better, comparatively, at short races. Some of my past favorites are gone now, the Coach Bubba 20K in Durham and the Carrboro Classic Long-Course Duathlon. They've gone the way of the Asics Gel DS Trainer 12s.

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?
Sage: Work together. Accountability and positive peer pressure will help you build the consistency you need to let your body adapt to the (good) stresses of running.

RD: Open Mike: Share anything you‘d like about your running experiences, past accomplishments, goals, dreams….anything you haven’t previously shared.
Sage: I was a very nonathletic child and came to running while in graduate school. We had a big chocolate Lab who needed a lot of exercise. I'd take him on walks in the woods, then run to stay with him. That running grew very slowly, and what a gift that was. While it's noble to set a lofty goal—couch to a marathon, say—your body will adapt better if you take things slowly, organically, and for the pure joy of it. Keep it a treat, like running in the woods with a beloved dog, not a chore.

Thanks Sage for sharing with us a little about your amazing life and your gift of yoga that you share with athletes of all levels. To learn more about Sage, be sure to check out her website as well as the new website for The Carrboro Yoga Studio. The clip below gives a sneak peak into the studio.

The Carrboro Yoga Company from Mary Lide on Vimeo.