Race Recap - 3D Duathlon (previously Willow Run)

After taking a break from writing race recaps last year. I decided to start it back up again. Not because of pleas from adoring fans, but more from a desire to look back on these days when I'm too old to do any more races. Is there even such an age?

After sticking a 50 mile sticker on my bumper at the end of last year, I felt that a  70.3 would be the next logical challenge. So I bought some Speedo swim shorts and adjusted my training to included swimming and biking.

I came up with several steps (accomplishments if you will) that I need to do before attempting the Half Ironman. The first thing on that list was a duathlon, the 3D Du was a great place to start the foray into the triathlon world.

I liked the fact that it was a small venue (under 200 people) for it kept me from being overwhelmed by a large crowd of experienced triathletes staring at the newbie riding a mountain bike. In retrospect, I'm sure very few of the athletes paid me or my bike any mind but that is how I was feeling the morning of the race.

My training buddy Julie (you've read about her in previous posts) also competed in this race. She was also one of the very small minority riding a mountain bike that day. Coming off of several years of 5K's, marathons, and ultra's it felt very weird being in a race that took more prep than "show up and run". As Julie stated, we felt like runners crashing a biker party.

Regardless of newbie jitters and feeling out of place, we lined up at the starting line with the rest of the athletes and ran the first 5K together. Jittery about the transitions and about the biking leg, I decided to just take it easy the first running leg and did just that. Julie and I both finished the 5K in 28:51 (a relaxing 9:18 pace).

As I walked my mountain bike to the "mounting" line, a spectator yelled "nice bike". I'm still not sure if she meant it to mock or to support me, but my already fragile ego took it negatively and I decided there will be no relaxing on the biking leg. I decided that I was going to ride as hard as I could then deal with the pain on the run. Hell, I'm used to running in pain.

So I rode the 20K bike leg, fueled with equal parts anger, frustration, and shame (plus I had to pee). I was able to pass a few of the road bikes, and each time I did I was fueled on to pass another. To the two mountain bikers I passed I made sure my comments were supportive and could not be construed as mocking. I made it to the 10K turn around point and headed back to the transition area. As I passed by Julie she seemed to be taking it all in stride and just getting it done, regardless of who passed her.

With only a couple of miles left my legs started to hurt pretty bad. I knew I should have eased off to give my legs a break before the run, but I had a few more road bikes in my sights and my bull headed pride forced me to pass them; which I did, but at a price.

I arrived at the transition area in 41:45 (averaging 17.8 mph) and my legs were shot. It hurt to run a single step and I had thousands ahead of me.

Limbering along the best I could, I crossed paths with Julie once again and she still looked calm and collected. She finished her bike leg in 48:14

The final 5K was painful. Not so painful that I wanted to quit, but definitely painful enough to seriously slow me down. To add insult to injury, I recognized more than a few people I had passed on the bike, pass me on the run. I eventually made it to the finish line in 29:42 (pace of 9:34). Completing the entire race in 1:42:40

Julie ran a great final 5K in 26:55 (pace of 8:40) and ended up less than four minutes behind me with a time of 1:46:35.

I learned a great lesson from my fellow triathlon newbie that day. If you just take it easy and have fun all the way, you will have have great day overall.

Oh yeah, I learned something else that day. I don't like getting beat by people just because they have a better bike. So I got me a road bike!!!

Stephanie C has the runs

The next installment of "People who have the runs"

"After a good run, I am able to conquer anything the kids throw at me."

Why do you run?

Running is my sanity and therapy. Being a single mom of four, things get pretty hectic at our house. I love being able to forget about all of that and just run. It provides me with the "me time" that I desperately need, and I have found that I am a better mother because of it. After a good run, I am able to conquer anything the kids throw at me.

How long have you been running? How did you get started? Why did you choose running over other activities?

I started running in spring 2009. I needed a way to cope with the stress of an unhappy marriage and caring for four children all under the age of 4. I was also looking for an easy, inexpensive way to help me drop the baby weight that I had left from my twins, who were born in summer 2008. Other people I knew were getting into running, and I thought if they could do it, I could do it, too. I laced up my shoes and haven't stopped since.

How do you motivate yourself to run regularly? What about on the days the weather is bad or your are feeling particularly lazy?

Having a goal to work toward helps motivate me. I do my best when I am training for something like a marathon. I know that I need to get those training runs in, so I don't fall behind. That's not to say that I don't have my lazy days, but I think of how great I will feel after I am done. That usually gets my butt off the couch. About that cold weather...I am not a cold weather kind of girl. When it's chilly, I take my runs inside.

Do you use a running coach, or read any books to aid in your training?

I don't have a coach or read any training books, but I have found a wealth of knowledge on Twitter. There are so many great tips that people post!

How do you fit running in with your daily schedule?

I am not going to lie; I don't have the opportunity to run every day, but I do make it a priority. I am fortunate enough to belong to a gym with a daycare, so 2-3 night each week, we go there after dinner. My long training runs are always reserved for the weekend, and I have family and friends help me with the kids.

Do your friends and family support your running or think you are crazy?

My family and friends are very supportive and help me. All of this would not be possible if it weren't for them, and for that I am so thankful. I am sure they think that I'm crazy for willingly putting my body through the training and races, but they are still the ones who are my biggest cheerleaders. My boyfriend is also a runner, and I love that this is something that we can do together. My oldest daughter just started getting into running and ran her first race on March 16. I am looking forward to making this a family affair.

What is your favorite running terrain (road, trail, treadmill)?

I love running on the road, especially road races. I am not a huge fan of the treadmill, but without it, I would not be able to train. I try to put my mind somewhere else when I am on there.

What is the hardest race you’ve run to date?

Cleveland Marathon 2012. This race was, by far, the most miserable one that I have completed to date, but I feel it was an accomplishment just to finish. I was coming back from a knee injury, the weather conditions were hot and humid, I needed to stop at almost every bathroom stop after the half, and my legs cramped up so badly during the second half that I had to alternate between walking and running to the finish. I just kept telling myself that I could make it, and I did. It wasn't pretty, but I definitely felt like I earned my medal that day.

What is the most enjoyable race you’ve run to date?

The 2012 Columbus Marathon was absolutely wonderful! In addition to being the first marathon that I was able to run in entirety without walking, I loved the partnership with Nationwide Children's Hospital. Each mile was in honor of a patient who overcame great health obstacles, and each mile marker was decorated with a theme picked by the child. Most of the time, the child and his/her family were there cheering you on as you ran past. It was a truly humbling and motivating experience and one that I will never forget.

Have you ever been injured due to running?

Yes, I have had a few injuries. My IT band caused problems for me in 2010 and 2011, and I was told that I had impinged fat pads in my knees in 2012. I didn't even know knees could have fat pads!

What were the ramifications?

Luckily, I have never had to pull out of a race due to injury (knock on wood!), but I did have to take time off to heal. Physical therapy helped me in 2012, and I have exercises that I can do at home. To help prevent injury, I have been more diligent about stretching, and I take ibuprofen, which have made a big difference. I also incorporated strength training into my routine.

Do you use any music or run tracking devices when you run, or are you a naked runner?

If I didn't have music I would go crazy! I almost always run with music, and I use my Garmin when I am running outdoors. I truly appreciate those people who can just put on a pair of shoes and go, but, unfortunately, that is not me. I also make sure that I am wearing my Road ID every time I am outside, just in case.

How do you get yourself through the difficult parts of your runs?

When things get difficult, I try to mentally break it down into more manageable pieces. When a 20-miler seems daunting, I let myself focus on getting through it 4-5 miles at a time. I also think of my grandma who lost her battle with cancer in 2008. She was fiery and feisty, and I try to channel that to help me make it through. Lastly, I have a few songs on my running play list that always get me motivated. It is amazing what the power of music can do.

Do you have a personal mantra or do you just give up?

I don't have a personal mantra per se, but I keep telling myself that I can do this. I have had times when I have needed to bail on a run because it just wasn't working. I try not to dwell on those (easier said than done) and focus on accomplishing it next time.

A lot of runners know that “Who has the runs” has a double meaning. How do you deal with the occasional “problem” that plagues every runner at one time or another?

Oh my goodness, I hate this problem! I try to watch what I am eating, especially the last few days before a long run. I think I may have solved this problem, at least for me, when I ran the Columbus Marathon. I cut back on dairy, fiber, fruits, and veggies when the race was nearing. 
My go-to foods were bananas, chicken, and rice. I also only drank water to hydrate instead of sports drinks. It seemed to help me a lot, and I was able to run the race without a single bathroom stop.

What advice would you give to someone thinking about taking up running?

If you are thinking about running, just give it a try! You have nothing to lose and everything to gain. The great part about running is you join a group that is supportive and motivates you every step of the way. I love the camaraderie between runners. It doesn't matter if you're fast or slow. What matters is you run, and that is enough. Welcome to the club!

What is your next big race?

My next big race is the Cleveland Marathon on Sunday, May 19, 2013. This will be my fourth marathon, and I am beyond excited. I was also fortunate enough to be chosen as one of their official bloggers. You can check out all of the bloggers by visiting http://www.clevelandmarathon.com/Run_Train_Blog/.

What is your immediate running goal?

My immediate running goal is a new marathon PR. I completed Columbus in 4:38 (not fast, but I was pleased). I am shooting for 4:30 and will be thrilled for anything under that.

What is your ultimate running goal?

I would love to push myself and complete an ultramarathon. Not sure if I could do it now, but maybe I should add it to my bucket list.

Do you have a way we can keep track of your progress (Twitter, Facebook, Blog, etc)

I blog about running and other life adventures at www.stephplus4.wordpress.com, so please check that out

Feel free to follow me on Twitter at @StephCharles. Thanks!

Exercise Metabolic Rate

I recently had an eye-opening assessment done at Lifetime Fitness, the exercise metabolic rate assessment.  

This assessment is designed to educate me on how my body responds to my cardio workouts. The results tell me how many calories I am burning (fat and carb), as well as what my VO2 levels are (how much oxygen is being consumed by my cells). With this information I should be able to create better workouts geared specifically for me.

Sorry ladies, this IS NOT me.

To have this assessment done, I had to strap a breathing mask to my face and connect it to a machine. Then I had to run on a treadmill while the assessor increased the speed and incline in measured increments.

When I first put on the mask, I felt like an astronaut training for a great Mars mission. After a few minutes, I was sounding like Darth Vader with asthma and wishing I had brushed my teeth better before coming to the gym. Eventually I got used the feel of the mask and the “not as fresh as would have liked” breath and was able to get into a good jogging zone until the end of the assessment.

The results can be seen below.

I found many things intriguing about these results. First and foremost, I was amazed at how inefficiently my body is in Zones 1 and 2. I had figured that with all my long slow distance training I would have been rocking these zones. But as you can see, this is not even close to reality.

Another thing that I was not aware of was the relationship between training zones and percentage of fat-vs-carbs calories that are burned. I have always figured that "calories were calories" and as long as I was burning a lot of them it didn't matter what zone I was training in. As this assessment (and my persistent love handles) show, I was sadly mistaken. By training so much in Zone 3, I have been burning mostly carbs while the cookies and caramel mocha’s have been making themselves right at home around my waistline.

I am willing to admit that I was wrong, and I am always willing to adapt my training, so I asked my assessor what I should be differently. The first thing she told me was that I need to be 100% efficient in Zone 1 and close to that in Zone 2.

“How do I do that?” I asked.

“Slow down!” was her sage advice. 

Advice I took to heart. Since I just happened to be in my off-season training period, I have worn my heart rate monitor on every run and bike, making sure I never reached Zone 3. I'm not sure how I'm doing but I'll be going back for another assessment next month and I'll let you know how I do.

If any of you have the opportunity to have this assessment done, I HIGHLY recommend it. It can be a great tool for your training.  

I'm baaaaack

I think it's time to breath some life back into this blog.

Although I'm venturing into the triathlon arena, I will always have the runs.

In 2013, you can look forward to more race recaps, gear reviews, and People Who Have The Runs interviews.

I won't be inundating you with a large number of blog updates( this is not a daily diary). However I will try to post a new PWHTR interview each weekend.

If you happen to have the runs as well, contact me on Twitter @whohastheruns and I'll make sure you have your chance to prove it here. Enjoy.

Kristen B has the runs!

The next installment of "People who have the runs"

"skill helps, but it's mainly about determination"

Why do you run?
Why do I run? I run because it makes me a better person and basically defines who I am. It has made me a harder worker and taught me self-discipline and determination. 

How long have you been running? How did you get started? Why did you choose running over other activities? 
Well I am currently 17 and have been running since I was 10, so 7 years. My dad had decided to start running when I was younger and urged me to give it a try. I'll never forget my first 5k I ran on St. Patrick's day when I was 10 with my father. hahaha :) I chose running over other activities because unlike other sports, distance running takes a lot of hard training and not much skill. I mean yeah, skill helps, but its mainly about determination. 

How do you motivate yourself to run regularly? What about on the days the weather is bad or you are feeling particularly lazy? 
I motivate myself by keeping a positive attitude while going into each run. If I'm having a lazy day, I just don't think about it- I just do it. Sometimes getting out the door is the hardest part but once that part is done, my laziness is long gone. 

Do you use a running coach, or read any books to aid in your training? 
I don't use a running coach. I read Runner's World regularly and sometimes things online, but generally just run whatever myself or my dad is feeling. 

How do you fit running in with your daily schedule?
In the fall, I have cross country practice every week day so I obviously get my run in then. When that season ends, I run every week day when I get home from school. On the weekends, I run every morning with my dad at the park (which is generally when I do my longer run of 8 or more miles) 

Do your friends and family support your running or think you are crazy? 
They all support it but some of my friends do think I'm crazy (hahah). My dad obviously supports it since we run every 5k, 5 miler, 10k, and half marathon together. My mom is a big P90X fanatic and thinks it's good that I'm so into fitness. 

What is your favorite running terrain (road, trail, treadmill)? 
I love road races and even training on the road. However, I absolutely adore running trails/parks, especially when it's warm out. As for the treadmill.. I don't hate it as much as a lot of people do as long as I have my music or a Southpark marathon! haha :) 

What is the hardest race you’ve run to date? 
The hardest race I've run is without a doubt one of my cross country meets from the past season. It was at this course we call "Jurasic Park" and it was BEYOND MUDDY. Literally walking the course before we ran it, we were up to our knees in mud. To make it even better, it was hilly! Running the course literally took double the time of what it normally would. It was more like a mudslide than a xc course hahaha. We all finished completely drenched in mud. It was also a good time though! 

What is the most enjoyable race you’ve run to date? 
My most enjoyable race must have been my second half marathon last May. My dad and I finished within our goal time frame and I just felt really good during each of the 13.1 miles. There was a great atmosphere at that race. 

Have you ever been injured due to running? What were the ramifications? 
No injuries! I'm so lucky haha :) 

Do you use any music or run tracking devices when you run, or are you a naked runner.? 
The only time I have music on is when I run on the treadmil. When I'm outside, I'm always a naked runner without music or a watch. 

How do you get yourself through the difficult parts of your runs? Do you have a personal mantra or do you just give up? 
One of my mantras is "we got this" because of the pink & white wristband I wear around my wrist each day. We had the wristbands made for awareness after my close friend passed back in October due to Guilianne barre Syndrome. All I do is think to myself is that I can "do it for Becky". 

A lot of runners know that “Who has the runs” has a double meaning. How do you deal with the occasional “problem” that plagues every runner at one time or another? 
Hahahahahah I simply deal with it by going to the bathroom of course. 

What advice would you give to someone thinking about taking up running? 
My advice to anyone who wants to start running would be to not give up, no matter how difficult it is, especially at first. 

What is your next big race? 
My next big race is at the end of May- the Cleveland Half Marathon, which will be my third half.  

What is your immediate running goal? 
My immediate running goal is that I increase my mileage each month. 

What is your ultimate running goal? 
My ultimate running goal is to NEVER STOP. (and trust me, I never will) 

Do you have a way we can keep track of your progress (Twitter, Facebook, Blog, etc). 
I do post a lot of my runs on twitter! follow me @scotchysup :)

Todd F has the runs!

The next installment of "People who have the runs"

"I love dessert! So therefore I really need to run, a lot."

Why do you run?
Running allows me to escape the stresses of the day but it also provides me an opportunity to explore new areas. For example, when my lease was coming up I started running in different parts of the city to help determine where I would move to next. Fortunately I found a cool location relatively quickly.

How long have you been running? How did you get started? Why did you choose running over other activities?
As a kid I played a variety of different sports which required me to run. As an adult I just gravitated towards running because it provides me with an opportunity to clear my head and it is really cheap.

How do you motivate yourself to run regularly? What about on the days the weather is bad or you are feeling particularly lazy?
I love dessert! So therefore I really need to run, a lot. I figure that a scoop of birthday cake ice cream equates to roughly 2 miles; so a bowl is approximately 8 miles for me. Needless to say it is my love of desserts that keeps me motivated.

In terms of weather, I really enjoy running in all types with the sole exception of the hot and humid summer days…must run early in the Atlanta summer. Occasionally, if the weather is absolutely horrible I will run on a treadmill or set my bike up on the indoor trainer. Both are really a last resort as they are incredibly boring. Sorry all y’all treadmill runners out there.

Do you use a running coach, or read any books to aid in your training?
No coach here. I do have a buddy that has a coach and what she makes him do sounds tough but he is a tough dude, so it works out well for him.

How do you fit running in with your daily schedule?
I try to sneak it in when I can. I generally run in the evening during the week and early in the morning on the weekends.

Do your friends and family support your running or think you are crazy?
My wife is very supportive of my running, so long as I do not sign up for a 100 miler. The majority of my friends think that my running is nuts, but in a “man, you are so cool” way. Most of them run less in one year than I do in a good week.

What is your favorite running terrain (road, trail, treadmill)?
I have really been into trail running lately. There is something really awesome about being out in the open with no other people around.

Quick story. One morning I was running solo and I saw the puppy equivalent of a deer. It was cute little guy. Anyway after we stared each other down for a bit, the puppy-deer wagged its little tail and continued running into the woods. It was probably the coolest thing I have encountered at this point. Puppy-deer are very cool. Be sure to look for them at your nearest trail.

What is the hardest race you’ve run to date?
The 2007 Chicago Marathon was brutal. If you recall, this was the race that was stopped midway due to unseasonable heat. I did finish but the issue was that I told my girlfriend, now wife, that it would take me 4 hours when it actually took me 5. Note: over-promising and under-delivering is not the way to impress a woman. Fortunately I looked so pitiful after the race that she had no choice but to stick with me.

What is the most enjoyable race you’ve run to date?
The 2010 Atlanta Thanksgiving Half Marathon has been my enjoyable race to this point. One of my best friends was visiting for the Thanksgiving holiday and we signed up to run the race together. The course was awesome and it provided us with an excellent tour of the city. Additionally the beers we shared at mile 11 as we ran by my house were also great. It will certainly go down as my most enjoyable run…until my wife runs a race with me.

Have you ever been injured due to running? What were the ramifications?
No injuries to this point. Probably a result of those fancy and extremely fashionable compression socks I bought…

Do you use any music or run tracking devices when you run, or are you a naked runner.?
I typically just run with my watch, Nike+ Sportwatch GPS. As mentioned earlier, running provides me with an opportunity to think and reflect. That said songs do run through my internal jukebox. On race days, “I Believe in a Thing Called Love” by The Darkness constantly runs through my mind. Great, great song.

How do you get yourself through the difficult parts of your runs? Do you have a personal mantra or do you just give up?
No secrets here. I do not have a mantra but I just hate not finishing what I started. So if I am out there running I pretty much just push myself through it.

A lot of runners know that “Who has the runs” has a double meaning. How do you deal with the occasional “problem” that plagues every runner at one time or another?
This is probably the best question yet. My wife thinks that it is so gross that I can literally go anywhere. I simply have no shame. When hitting the road I will typically look for coffee shops along the way, just in case. If on the trail, I will just pack a little bit of toilet paper and hope that I do not have to stop. However, after reading some of the other posts, I will start to bring some baby wipes.

Recently I had some coworkers in my car and they asked, “yo Todd, what is the deal with the toilet paper?” It was a funny, yet embarrassing conversation.

What advice would you give to someone thinking about taking up running?
Do not look at it as exercise but as a way to explore your surroundings and see things from a different perspective. Be it running along a creek, or past occupy Atlanta protestors, just enjoy yourself and have fun. Also, buy some body glide.

What is your next big race?
Running A Stroll in Central Park. It is a 12 hour race, in which I will just work on my nutrition and pacing. It should be pretty interesting. Not sure if I will wear my vibram five fingers or trail shoes. Oh man…decisions, decisions.

What is your immediate running goal?
Beat the guy ahead of me. While I am not the strongest runner, nothing gives me a boost like seeing someone I can shoot past before the finish line.

What is your ultimate running goal?
Rim to Rim to Rim. Not sure if it will ever happen but I would absolutely love to attempt this. Plus the Grand Canyons are simply incredible.

Do you have a way we can keep track of your progress (Twitter, Facebook, Blog, etc).
You can follow me on twitter @TravelinTrails and on my blog at The Traveling Trailsman.

Kristin Z has the runs!

The next installment of "People who have the runs"

"Kristin! Don't be silly! There's no giving up!"

Why do you run? 

Why wouldn't I? It makes me feel strong and fit, and it's great for the mind and the soul.

How long have you been running? How did you get started? Why did you choose running over other activities? 

I have been racing since 2005 but ran in college as part of my workouts (I was on the crew team). I've been running ever since with some prolonged lulls. I don't really know why I started, especially racing. I guess I heard so many others talking about 5Ks and figured that I could do that. And here I am, seven years later about to run my first marathon. I choose running over other activities because I like to see how much further and faster I can go each time - it's easily measurable. It's also relatively inexpensive since all you REALLY need is a good pair of shoes. But all of us runners know it's not as inexpensive as we think. :)

How do you motivate yourself to run regularly? What about on the days the weather is bad or your are feeling particularly lazy? 

Getting up the motivation can be tough at times, but I know it will make me feel that much better - even if it's just a few miles. It's a delicate balancing act. On days that I'm feeling particularly lazy and don't want to get dressed up to head outside, I'll bargain with myself and hop on my bike trainer instead. At least that allows me to get some cardio in. Every day is not perfect and it's definitely hard to tell yourself that sometimes you just need to rest.

Do you use a running coach, or read any books to aid in your training?

I don't have a coach but I do a LOT of reading. For my marathon I'm using a modified Jeff Galloway plan from his book although I have to admit, following a plan is difficult for me despite the fact that I'm such a planner in other aspects of my life.

How do you fit running in with your daily schedule? 

It can definitely be difficult. I'm not a weekday morning runner because I like to sleep in for as long as I can before I have to start my day. This leaves me with running at night. I've gotten into a routine that seems to work but there are never enough hours in the day. I always have to sacrifice something. If I opt not to run because of time constraints I hop on my bike trainer instead.

Do your friends and family support your running or think you are crazy?

I am lucky that I have a supportive network although I think some family members think I'm insane.

What is your favorite running terrain (road, trail, treadmill)?

I opt for the road because that's what I have at my disposal. I don't own a treadmill and don't belong to a gym. I'm not a treadmill fan and anything over 45 minutes on one is torture for me. There are a lot of trails by my house and am not opposed to running on them, but I question my sure footedness.

What is the hardest race you’ve run to date?

Definitely the Lake Placid half marathon in June 2011 although if you ask me next month I might say my first marathon - RnR NOLA! Lake Placid was difficult because my training wasn't going so well so I was questioning myself going into it. It was extremely humid that day and the course is challenging - rolling hills. I don't mind rollers, but the hike you have to do before entering the Olympic track is brutal and that comprises the last 3/4 mile of the race.

What is the most enjoyable race you’ve run to date?

This is a hard one. Probably my first half marathon in October 2010 - Mohawk Hudson River half marathon. The feeling of accomplishment I had was bar none.

Have you ever been injured due to running? What were the ramifications?

I haven't had any serious injuries - just minor tweaks and pains here and there. I had a pretty painful shin splint over the summer but with careful attention and frequent massages it went away. That seems to be par for the course for me - pains that ebb and flow but nothing too serious thankfully.

Do you use any music or run tracking devices when you run, or are you a naked runner.?

I load up my iPhone with music although I'm not opposed to running naked. I also use the RunKeeper app on the iPhone. I have an old Garmin Forerunner 101 but I don't use it because it's too distracting. I'd look down at it ever few seconds if I wore it!

How do you get yourself through the difficult parts of your runs? Do you have a personal mantra or do you just give up? 

I never give up. If I have to stop momentarily to re-focus I will do that but I would never throw in the towel. I usually have to tough love myself. I'll usually say something like "Come on, you've got this" or "Just another mile and you can take a short break" or "Kristin! Don't be silly! There's no giving up!"

A lot of runners know that “Who has the runs” has a double meaning. How do you deal with the occasional “problem” that plagues every runner at one time or another? 

I stick with foods I know in the days leading up to a race - nothing new. I eat as blandly as I can because I've had serious stomach issues pre and post-run before. Plenty of oatmeal, whole grain breads, and pasta. No protein the night before (or very little). As for the bathroom? I make sure I go as much as I can the morning of a race.

What advice would you give to someone thinking about taking up running? 

Do it! Your body will thank you! The benefits of running, no matter what the distance, far outweigh the risks.

What is your next big race? 

Rock n Roll New Orleans marathon on March 4th

What is your immediate running goal? 

Make it across the marathon finish line in one piece, and then do it again at least twice more in 2012. Well, I guess that depends on how well March 4th goes!

What is your ultimate running goal? 

I would love to build up to ultras over the next few years.

Do you have a way we can keep track of your progress (Twitter, Facebook, Blog, etc) 

Absolutely! You can follow me on Twitter @sassphaltrunner or my blog at sassphaltrunner.blogspot.com

Thad M has the runs!

The next installment of "People who have the runs"

"Looking back, I'm proud of my sticktoitness"

Why do you run? 

It's my passion. It keeps me fit. It keeps me sane.

How long have you been running? How did you get started? Why did you choose running over other activities? 

I've been running over 25 years. I was the "fat kid" in elementary and middle school. Before high school I decided to lose weight. After Weight Watchers and a 40-pound weight loss, I discovered running during college when I ran my first 10K, the Great Raleigh Road Race in 1984. I wasn't fast, but I had a blast and I was hooked. I was never the "team sport" kind of kid. I think that's why I was overweight. I never knew there were activities you could be involved in that didn't involve organized sports teams. 

How do you motivate yourself to run regularly? What about on the days the weather is bad or your are feeling particularly lazy? 

The best motivation I have is knowing deep down that if I get on up and do it, I'll feel great both mentally and physically afterward. If I chose not to do it, I'll beat myself up the rest of the day for skipping it. Also, being a running coach is a great incentive, because my runners depend on me being there for them.

Do you use a running coach, or read any books to aid in your training? 

I am a running coach and personal trainer by profession, but that doesn't mean I have all the answers. I'm a avid reader of everyone from Bart Yasso to Hal Higdon to Matt Fitzgerald to John Bingham to Jeff Galloway, to Danny Dreyer. I don't believe in a cookie-cutter program. Everyone is different and has different needs, including myself. So, I read, read, read, talk to other coaches and athletes all over the country and the world for that matter which helps me pick and chose elements from different philosophies of training to meet my clients' training needs as well as my own.

How do you fit running in with your daily schedule? 

My job makes me get in running several times each day, but before making coaching my career, I was an afternoon runner. I would stop at the park on the way home and get in my run. Then I ran about every other day. I realized that if I went home first, I'd never get back out. I'd either end up with errands to do or I'd feel guilty for popping in saying hi to the wife and kids and then heading out for a run. So doing it before I got home worked well. I found a local running group to do my Saturday long runs with. That was a great decision. Being a part of a group really ups the accountability. Knowing they expected me there bright and early every Saturday morning was a huge motivator (cattle prod) in getting me up when the alternative was to roll over and get some more nice cozy/warm sleep.

Do your friends and family support your running or think you are crazy? 

Well, kind of both. LOL! My family has always supported me. Most of my friends are runners so of course they're supportive. But I have other friends that always ask..."so you pay to run 26.2 miles? You pay to put yourself through hours of running, sweating, and exhaustion?" LOL!

What is your favorite running terrain (road, trail, treadmill)? 

My favorite running terrain is the local Greenways here in my town, Greensboro, NC. We have a great network of miles and miles of greenway most of which is paved with blacktop, some sidewalk, and some hard-pack dirt. The greenways take you through urban and rural areas. I've done some trail running, but it's just not my thing. I like looking around and taking in my surroundings when I run, and with trail running, I'm always looking for the next tree root to avoid.

What is the hardest race you’ve run to date? 

The hardest race I've done to date was the 2007 Chicago Marathon. I was set to PR in that race with a 3:25 and qualify for Boston. If you recall that was the year the Chicago had a heat wave and it was in the upper 80s with about the same percent of humidity. 10,000 runners didn't even show due to the heat. The race ran out of water during the race and they even shut it down at 4 hours and bussed the runners out on the course back to the start. Luckily I was ahead of the 4hr cut off. I finished with a 3:42 and given the conditions, felt pretty good about that (several days later). I was on track with my pace until about mile 20 when I began experiencing heat exhaustion and began to really slow. Had a huge headache. Somehow I made it across the finish line only to experience my first and worst calf cramp of my life. Was sore for two weeks. Looking back, I'm proud of my sticktoitness.

What is the most enjoyable race you’ve run to date? 

The most enjoyable race I've ever done was the Danville Half Marathon a few months before the Chicago marathon in 2007. I ran it in 1:30 which was a PR for me. It was a tough race, but I've never felt as strong during an entire race like I did in that one.

Have you ever been injured due to running? What were the ramifications? 

Yep, In 2006 I ran the Richmond Marathon and had some problems with one heel. I followed that with running the Honolulu Marathon a month later in December. I knew I shouldn't run, but it was a once in a lifetime opportunity so I took and and suffered the consequences. After Honolulu, I couldn't put any pressure on my left heel. I had a stress fracture in my heel. I wasn't able to run for 4 months. I walked and did cross-training and actually by that summer I came back stronger than ever. PR'd with a sub 20 5K twice and that fall ran the Danville Half and PR'd. That taught me too things....Listen to your body and Rest is a good thing.

Do you use any music or run tracking devices when you run, or are you a naked runner.? 

I'm a naked runner.

How do you get yourself through the difficult parts of your runs? 

Do you have a personal mantra or do you just give up? Running with others is the best way to get through the tough spots and I have the mantra, "Trust. Believe. Conquer!" Trust in your training. Believe in yourself. Conquer your goals.

A lot of runners know that “Who has the runs” has a double meaning. How do you deal with the occasional “problem” that plagues every runner at one time or another? 

Well, I have ulcerative colitis (diagnosed in 2001), so I have to be careful with digestive issues. Always, always, always test out various gels and sports drinks during your training. Never change at the last moment, especially on race day. Murphy's Law will reign for sure. There is no one thing that works for every runner. Some can't drink sports drinks, the quick carbs cause digestive distress, so they have to find other ways to fuel thier long runs and get in their electrolytes. I make recommendations for my runners, but then tell them to test, test, test and see what combinations of foods and hydration sources work best for them.

What is your immediate running goal? 

Since becoming a running coach, my immediate running goals are to be their for my clients, run as much with each one as I can during their training and get them to race day healthy physically and mentally. My personal runs, I call "Me Runs." While I often log 30-50-mile weeks, I don't get many "Me Runs".....and that's fine. I love helping other runners reach their goals. It's put my personal racing on hold for now, but I wouldn't have it any other way.

What is your ultimate running goal? 

Boston. I figure by the time I'm 65, I'll be able to qualigy. :-)

Do you have a way we can keep track of your progress (Twitter, Facebook, Blog, etc) 

Well, I'm a member of dailymile.com and athlinks.com. Both are great, just don't have the time to log my miles and since they're more reflective of my running with clients and not "me miles" and a "me pace" I've stopped officially logging my mileage.

Blog: http://ncrunnerdude.blogspot.com
Twitter: @RunnerDude_

Anne P has the runs!

The next installment of "People who have the runs"

"Run hard. Be strong. Think big."

Why do you run?
Why do I run....wow! So many reasons. I run for fun, I run for fitness, I run for my sanity, I run because I can!

How long have you been running? How did you get started? Why did you choose running over other activities?
I've been running consistently for a little over 2 years. Off and on, I've been running since college with way more time off than on. I consider my start of running to be September 2009, about 4 weeks after my 2nd son was born. My goal at that time was for the local 5K race 8 weeks later. I chose running since I had a newborn and toddler at home and it was the most efficient calorie burning exercise that I could do by stepping out my front door.

How do you motivate yourself to run regularly? What about on the days the weather is bad or you are feeling particularly lazy?
I don't have too many issues motivating myself to run regularly, honestly, I just love to run. Well, that and I love my new "skinny" clothes, so being able to continually fit in those keeps me running. We bought a treadmill last summer for the really bad days when I can't seem to get out the door, but I find the treadmill very boring so it's usually just easier to go outside for a run! Training plans also help. I don't like if I have to record fewer actual miles than had been planned for a training run.

Do you use a running coach, or read any books to aid in your training?
I've read several books, my favorite is Run LIke a Mother. I do a lot of searching online, ask questions of other runners on DailyMile and Twitter. I just started using a virtual coach from Team26.2.com for my upcoming marathon. I'm in week 4 of my training and so far so good. My goal with having a coach is that if we need to make changes mid-plan, I have someone with a lot more knowledge and experience to help me properly change it!

How do you fit running in with your daily schedule?
I fit running into my daily schedule by running my weekday runs before the rest of the house gets up. When I'm in training, I'm usually out the door by 4:30am. Weekends, I fit long runs around the family schedule.

Do your friends and family support your running or think you are crazy? 

 BOTH! I have a couple friends that are runners so they understand, but others think I'm crazy for running so much. Family, they see the fantastic benefits I've gotten from running, but I think they still wonder why anyone would willingly run 26.2miles!

What is your favorite running terrain (road, trail, treadmill)?
In order, it's Trail, Road, Treadmill. I would love to run trails more often, but usually doesn't work with my early morning schedule.

What is the hardest race you’ve run to date?
Hardest race I've run to date was definitely the USAF Marathon in Sept 2011. It was my first marathon.

What is the most enjoyable race you’ve run to date?
Most enjoyable race...that is a tough question! I think it would have to be the USAF Marathon. It was a FANTASTIC experience. I would love to run USAF again, but there are so many other races to try, too. Even though it was very painful, I did enjoy the race. Running on base through military housing with the military families cheering for us when I just wanted to cheer for them and what they sacrifice. The aid stations with military volunteers, Receiving my medal from a general (I think that was his rank). Awesome experience!

Have you ever been injured due to running? What were the ramifications?
I had a slight meniscal tear in my right knee last August while training. I was told to ice immediately after running and if it felt worse, slow down or take an extra rest day. Other than that, I've been very lucky (knocking on wood).

Do you use any music or run tracking devices when you run, or are you a naked runner.?
When running alone, I typically listen to music on my iPhone, and have my Garmin for tracking time & distance. However, I went on my first "naked" run a couple weeks ago and LOVED it. I may be adding more "naked runs" into my weeks, but I haven't yet.

How do you get yourself through the difficult parts of your runs? Do you have a personal mantra or do you just give up?
Getting through difficult parts of my runs--- Usually it's when I am running Yasso 800s, I keep telling myself, it's only a 1/2 mile. If I can run 26.2, I can do this. A lot of times that works. Also, I've been know to tell myself to HTFU (many of you know what that stands for and I'll leave it at that). And my favorite is from my husband on my RoadId: Run Hard. Be Strong. Think Big. You can do it!

A lot of runners know that “Who has the runs” has a double meaning. How do you deal with the occasional “problem” that plagues every runner at one time or another?
I've been really lucky that I haven't had many issues since I started running. The few times that I have developed a "problem", I've been lucky enough to be close to home!

What advice would you give to someone thinking about taking up running?
Start slow and keep at it. It takes a lot of time and effort to build up mileage. And do not compare yourself to others; the only one you should be competing with is yourself!

What is your next big race?
I have the ORRRC Half Marathon in March, and The Cleveland Marathon in May.

What is your immediate running goal?
Train smart, keep having fun, and hopefully set a couple PRs!

What is your ultimate running goal?
Hopefully to be a lifelong runner for health and enjoyment while set a good example for my kids.

Do you have a way we can keep track of your progress (Twitter, Facebook, Blog, etc)
Twitter: @runningmom2boys
Blog: : www.thisrunningmomslife.blogspot.com

11 things I've learned running in the winter

You should always assume that any pavement that looks wet is probably a very thin layer of ice

The only difference between running when it's 27 degrees and running when it's 7 degrees is...20 FLIPPING DEGREES...go back to bed!

If they ever make ice skating in running shoes an Olympic event, I may have a chance for a medal. 

Jogging  slowly on ice seems to be better then walking on ice. If you slip while walking your foot shoots forward or sideways, when jogging it shoots backwards. 

Ice crystals on the beard looks cool, snot crystals on the mustache doesn't

Wearing many layers and having to pee really bad will more than likely result in peeing on yourself.

You may consider peeing yourself for warmth but trust me, you will regret it!

If you don't keep your energy gels close to your body, you make be forced to suck on GU-sicles.

Running 18 miles in a blizzard is not as much fun as it sounds. 

If you come across another person running in a blizzard, they are as crazy as you are and it's probably best for everyone if you don't hang out together.

It's hard to come up with 20 witty things to blog about when you need all your mental energy to force yourself to actual leave your warm bed so you can go freeze your snot solid while others are sleeping.