Running your first race or your next one

How to ensure your first race is a successful one!

It’s a benchmark and a rite of passage for every runner.  Almost as sure as the sun will come up tomorrow, if you started running you’ll run a race.  Even if you started running purely for fitness or weight loss alone, you eventually sign up for a race whether it’s by your own motivation or peer pressure.  Surely I say unto you….sooner or later you’ll enter a race.

My thrid race but the first that I have a finishing picture
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So how can you ensure a successful result.

#1  Win the day.  Notice I did not say win the race. Truth is few of us will ever be fast enough or gifted enough to break the ribbon at the finish line, but all of us can win the day. 

#2  Say hi to another runner, smile, wave and embrace the people around you.

#3  High five the kids along the route, soak in their energy.

#4  Thank a volunteer who gave of their time to support your endeavor.  Soak in the realization that each one of them wants to see you succeed.

#5  Believe in you. Their is no more powerful force.

#6  Have a clear goal within the race.  Whether it be a certain time result or simply running the hills, have a goal within the race that you can celebrate.

#7  Enjoy the views.  Most races take you to new parts of a city, town or trail.  Enjoy the views, get lost among the new surroundings, take in the mystery of a new course.

#8  View success on your own scale.  Do not judge your results compared to others.  At the end of the day, it’s your race.

#9  Remember there will be hard times…accept it and take it on.

#10  Live in the victory of finishing what you set out to do.

There is nothing like your first race and or your next race.  You can ensure it’s a success by understanding you can do anything you “believe” you can.

Running is… Marathon – Ultramarathon – Running – Fitness

Running is…

Runners come to this lifestyle from different paths.  We all eventually pick up a pair of shoes, slide our feet in them and lace them up distinct reasons with varying goals and expectations.  For most the destination of our run becomes more than simply the miles we log or the trails we explore.  Our true destination may not be known for many miles or seasons down the road and in turn each one of us will define what running is.

(At the start of Eastern Divide 50K)

Running is an adventure –  More so than a single workout, standalone miles or a collection of miles that becomes a race.  Running is an opportunity to explore new worlds, new trails, new environments and to seek out and find new parts of yourself that may lie unexposed otherwise.  There is nothing more “alive” than exploring our world on foot whether it be the deserts of the South West, the mountains of the Rockies, or the big cities along the East Coast.  Running opens new doors to the marvels of the very world we live in.

 (Among the sand-dunes of the Graveyard 100-Miler)

Running has taken me to locations I only previously saw on postcards or if in person from the worn-out vantage points of tourist.  Running has taken me on adventures to the bottom of the Grand Canyon, the top of the Rockies, the City Center of Miami, along the sandy coastline of the Outer Banks and a perimeter run around Key West just to name a few.

[Tweet “Brian, @cledawgs explains what RUNNING is to him. Come join the conversation, what is RUNNING to you?”]

Running is a community –  Few things are more powerful than a group of like-minded people.  A solo sport by nature but performed within a larger community that is welcoming, and encouraging.  One doesn’t have to look long before you’ll find a running club, a workout or racing group that is looking to link up with you.  Runners more so than any other community want to connect, lift up, encourage and help you succeed.  In the day to day world, it easy to get caught up in the solidity of your own run, but when you look around you’ll see an entire community that your part of once you go for a run.

 (Taking on the JFK 50-Miler)

I started my running life as a lone-wolf, and that lasted until I wasn’t.  My running journey started on a cold dark morning, logging miles alone before I went to work.  It stayed that way for a few years until I choose to look beyond my miles, my goals and my next race.  With a view beyond my run, my running world slowly grew into a collection of new friends, clubs, and social circles that became my running world, and my community of like-minded people.  A single lonely mile transformed into relay teams, training partnerships, run clubs, race teams, and community relationships all built on the same desires and passions.

Running is inspiring –  The winner standing on the podium, the first finisher to break the tape or the one who travels the furthest distance are often propelled by the accomplishments of others.  At times, it’s hard to see the future while locked in the very personal struggle of trying to overcome doubt, limits or misconceptions the world has placed on you.  Through examples of others, one can see that goals can be reached, barriers can be removed and desired results achieved.

 (1st 100-mile finish with Blake Norwood at Umstead 100)

Standing among the finishing crowd at an awards ceremony I’ve often thought, if that person could do it, there is no reason that I can’t.  Granted for some world-class performance goals it may come down to genetics or God-given talent, but through the victory of others, I have been able to see that I am capable of some much more.

What is Running to you…...(post a comment below)

Running – Racing – Marathons – Ultramarathons

They say the first step of running recovery is to admit you have a racing problem.  I guess you must believe you have a problem to begin with.  Most runners I know do not see a issue with running a race nearly every month, two times a month or just about every weekend.  Whether you’re a hard-core racer, part-timer or just dipping your toe into the racing pool you’ll fall into the five stages of looking for a race sooner or later.

1.  Look at all those pretty races.  At times, I feel like a squirrel in the middle of the road facing a slew of oncoming traffic.  Which way do I go?  Which way do I run?  Oh, crap look at that big truck with its Ultra Signup license plate on the front.  Everywhere I look there are all these races to run, marathons, 5ks, Ultramarathons and oh WOW over there…a 100-miler in a little mountain town called Leadville.

[Tweet “Brian, @cledawgs outlines the five stages of looking for a race, either 5k, 10k, Marathon or Ultramarathon”]

2.  The bling, oh the bling…I’ve got to have the B L I N G.  There is a reason the awards are shiny, filled with pretty colors and rhinestones.  Race directors understand the addiction, they feed the addiction and they use the bling addiction to lure you in.  And I love it…  I’m looking for the race that features an operational Light Saber, keys to the Millennium Falcon or a pet Yoda.  Whether it be a live dragon or a medal the size of a hubcap I’m signing up for that bad boy!

3.  Is that a hill, oh I don’t want to run on a course with hills.  Soon to be followed by, where are the hills, I need me some vert…vert. Vert. Vert.  Vertical…give me the mountains, Leadville, Hardrock…Western States!  In my early days once I found a race that fit into my schedule, was close to home and at a distance that I could run.  I would scour the course maps, elevation profile and race reports looking for any signs of a vertical challenge.  If I found more than a small bump in the road that race was out.  Flat as a pancake was high on my race selection criteria.  Then I must have hit my head, finally suffered from the effects of the lack of oxygen to the brain or the after effect of too many Mikes Hard Lemonades kicked in.  Vert baby…give me the vert.

4.  The Info Superhighway with sites like Ultra signup and I’ve lost all control.  I’ve found over the years it has gotten so much easier to sign up for a race.  Gone are the days of collecting race flyers, handwritten entry forms, licking stamps and trips to the local USPS office.  Today, it’s almost too easy.  With a few scrolls and multiple clicks of my mouse and I’m signed up to race in three new venues at distances varying from 10k, marathon, and a 50-miler…Oh honey, pls don’t look at the credit card.

5.  This was a good idea 6-months ago.  The excitement of signing up for a race is just about as powerful as the adrenaline rush of crossing the finish line.  The in-between time…well, sometimes that gets scary.  The commitment of race day keeps me training, motivated and gets me to the starting line.  But I’ll admit…sometimes I think I’m better at signing up for races then actually running them.

I’ve been at this racing game for 19+ years…and I’ve figured how to run a faster race without running any faster.  I share all my racing tips with you in my book 26.2 Tips to Run Your Best Marathon (or any race for that matter) available on Amazon and my blog.

You don’t have to be a racer, to be a runner.  Some folks have long and satisfying running careers without ever running a race.  I had conversations with some serious runners who question why I pay an entry fee to run 26.2 miles when I could do it on my own for free.  Whatever you choose to race or not if you run you’re a runner.  If you do decide to try your hand on the racing stage enjoy the ride, embrace the moment and remember why you’re standing there…to race yourself or maybe others, to collect all the pretty medals, to conquer the hills, to run on a new stage and to meet the commitment you set so many months ago.

Let me know do you race?  If so how often and what is your favorite distance?  Drop a comment below.

Umstead 100 – Ultra-Marathon – Running, Pacing and Volunteering

Ultra-Marathon – Umstead 100

I wanted to get into the race.  I wanted a third buckle after all the Umstead 100 is right in my backyard, home to my first 100-mile finish and a place I frequently train at.  The internet server forces were not on my side that fateful Saturday in Sept when the entry opened up.  For reasons of server buffering, world international clock time and slow refresh fingers I could not secure one of the coveted race day slots.  I was crushed…

Licking my wounds, I found out a friend of mine got into the race.  I had a plan B.  I would help Jason reach his 100-mile goal.  Injuries forced him to drop from the race in early January.  All seemed lost when a new friend from NYC came to my Ultra Crazy New Years Training Run,  and mentioned that she, aka Claire, needed a pacer.

I went from being on the outside looking in, to having two places within the race.  I found myself with a volunteer gig ( at the Jenn and Tonic Stop from 10:30 pm – 2:00 am) and a pacing gig.  It was an awesome experience.

(Congratulations. Claire on your 1st 100-mile finish)

Ten things I learned working at an Aid Station during a 100-mile race.

10. There are no words for the strength it takes to go back out into the dark at mile 87.5 of 100…..

[Tweet “@cledawgs uncovers Ten Things he learned working an aid station during a 100-mile race”]

9. Coffee and Ice cream during an Ultra….who knew?

8. I feel better knowing I’m not the only one who has no idea what I want when you ask me “How can I help you?”

(My view from Aid Station #1)

7. I found out what Lentil soup is (I had no idea)

6. Those hydration pack bladders are hard to fill

5. 9 out of 10 people will run the other way once someone starts barfing (Holly B. you are a hero!)

Do you want to uncover all the drama behind a 100-mile race?  Read Running to Leadville.  A story that could only be told by a runner.  A captivating account about a lost soul, a small mining town and a 100-mile trail race that changes lives.  Amazon reviewer “immediately hooked from beginning to end.”

4. Just keep moving…..little steps add up to big accomplishments

3. A smile can be a game changer

2. Never knew so many people would eat a hamburger or hot dog without the bun

1. Fresh Pizza can change the world

I believe this will become a yearly tradition, either running or pacing/volunteering at the Umstead 100-mile endurance run.  Check out Dave’s thoughts about volunteering at Umstead.

(Congratulations to Jill B. and her awesome crew!)

Congratulations to so many of my running family who met their 100-mile goals.  To some, this came easy, others had to dig deep and many put in a truly valiant effort.  For those who the winds of fate did not work out so well…there is always next year.  I’ll be there with you going for buckle #3, or doing my duty giving back as a volunteer or pacer.

Ultra Marathon – Running and Life – Looking at my DNFs

In Ultra-Marathon running and in life there is much to learn by looking back at history.  Would we do the same things if knew the outcome?  What can we improve in the future from our lesson in the past?  In a 1948 speech to the House of Commons, Winston Churchill said (I paraphrase), “Those who fail to learn from history are condemned to repeat it.’

 (Before I wanted to go home at Boogie 50)

I’m not Churchill but I agree, so I’ll look back at my Ultra-Marathon DNFs and see what I can learn.

DNF #1, The Bethel Moonlight Boogie 50-miler, June 2016.  A great race run in the heat and humidity of early June in southern North Carolina.  I successfully ran this race for the first time in 2015.  On a whim (since all my friends were running it) I signed up again in 2016.  This time something was different.  I signed up late and not totally committed.  Since all the “cool kids” were signed up, I talked myself into eventually standing on the starting line on a hot and muggy afternoon.  As the gun went off and the pack moved along the country roads for the first of five 10-mile laps, all felt good.  After the excitement of seeing my friends and the rush of the start of the race began to wear off…I simply did not want to be there.  My mind wanted to be anywhere but sweating it out in the middle of the night.  I wanted to be home with my wife.  It was halfway into lap two that I broke.  I called it a day at mile 15.

Lessons Learned:  Two things I believe lead up to my very first DNF.  #1 I was never committed to the race.  You might be able to fake a 10k, half marathon and if you’re good a marathon, but an ultra, you must be bought in 100%.  I was not.  #2 I was coming off an “EPIC” run at the Grand Canyon (R2R2R).  With over 20,000 ft of elevation change, it was a suffer fest to finish and get my butt out of the canyon.  On this night at Boogie, I wasn’t ready to suffer again.

[Tweet “@cledawgs talks about his DNFs and what we can learn by looking back at the past”]

DNF #2, MEDOC Mountain Meltdown 50k plus, Aug 2016.  Being a middle of the pack runner, I normally never have a chance at a podium finish.  On lap three of four (50k+ plus race distance) on a rather hot and humid August afternoon in North Carolina, I rolled into the aid station an overheated mess.  Before I knew what, I was doing I downed nearly a gallon of anything I could find that was cold and wet.  The damage was done.  My stomach was gone.  As I sat on a park bench overheated, with a belly full of liquids to the point of discomfort and feeling sorry for myself the lap counter asked when I was headed out for the final lap.  I told her I was done.  “You can’t drop….you are in the lead pack!”

Lessons Learned:  The heat that day won.  My body was so desperate for fluids and to cool off that I lost control of my actions.

 (Waterlogged and near defeat…)

DNF #3, Seashore Nature Trail 50k, Dec 2017.  One of my favorite races.  On the heels of a very successful fall race season I felt very confident.  I had been running well and posted some great times at the Yeti 100, 7-Bridges Marathon and a sub 4 at OBX Marathon.  The old body held up pretty good, with only some slight tightness in my left IT band.  I’d get that looked at after Seashore.  Or so I thought.  Maybe I went out to fast, maybe I had too many racing miles on my legs so soon after a 100-miler.  As I closed out the first lap, at 16.4 miles…I left knee started to ache, my legs felt dead and I could no longer land with any control.  Fearing further injury, I pulled up and walked it in.  I’ll be honest I was scared I had done some real damage to my knee.

Lessons Learned:  The body needs to recover.  No matter how we feel about ourselves we are not bulletproof.  It’s easy to run these epics races and begin to believe we can do no wrong.  Your body will set you straight.  Listen to that soft voice, that slight discomfort before it becomes something that shuts you down long term.

 (When things felt good at SeaShore 50k)

DNF #4, Leadville Trail 100, Aug 2018.  My goal race.  40 miles into the race everything was going according to plan.  I never doubted a finish.  I could feel the weight of the buckle already resting around my waist.  I just had to get it done.  I arrived at Twin Lakes (outbound) at 8 hours and 30 minutes into the race 1.5 hours ahead of the cut-offs.  Rolling out of Twin Lakes for Hope Pass I knew I had a fight in front of me.  I told one of my crew members, Jeff, “this is hard” as I headed off.  I had no idea.  9 hours and 45 miles later, 20 miles further along the course I ran back into Twin lakes only to be told I missed the cut-off.  Broken and beat I collapsed into the dirt road in front of the fire station and cried.

Lessons Learned:  No amount of education or training could prepare me for what I would face climbing up Hope Pass with 40 racing miles on my legs.  And I made some mistakes.  #1 I relied too heavily on my 100-mile race experience.  Coming from the east coast and sea level I knew I would be fighting the oxygen-thin environment along with the 100-miles.  I figured my experience would help me.  #2 I refueled as I had for all my 100-milers…again on the east coast.  That wasn’t enough.  And #3 I made mistakes that at the time I thought were smart moves, ie. saving my legs for later in the race.  I now look back on these decisions and realize I was taking the easy, the comfortable way out.  Example…  On the back side of Hope Pass, I was happy to stay “in line” and slowly work my way into Winfield (the 50-mile turnaround.)  My brain told me I did not want to be “that guy” who broke from the pack to pass the slower people.  That was my weakness looking for an easy way out.

(Before the trail turned to mush…)

DNF #5, Devil Dog 100, Dec 2018.  I wanted revenge after Leadville.  What I got was a cold, wet and rain filled day.  It rained ALL DAY up and down the east coast on top of weeks of rain prior to the event.  Add in that a cold front moved in and it was just a miserable time to be outside doing anything.  So let’s run 100 miles on an already tough course.  The conditions made it tough but what got me was the nearly falling 100 times during the day on the muddy trails.  Each near fall caused my lower back to get tighter as the miles wore on.  At mile 80 I could not avoid going down.  Being cold, wet, tired and now mud-soaked did not beat me.  I got up and motored another 10 yards where I went down again.  This time I was broken.  And a bit worried that I had lost all ability to avoid further falls on a course, that was very challenging, running over large rocks, tree roots and along swollen creeks.  At 81.25 miles and now behind the clock, I called it a race.

Lessons Learned:  Months removed, I believe I ran a good race.  The most obvious failure on the day was that I should have used my hiking poles.  For some unknown reason, my brain reasoned that since this was not a “mountain 100,” I would not need them.  For 26 hours and 40 minutes, they remained tucked into my running kit, warm and dry.  With my poles, all the near falls would have been mute and I believe I would have felt more confident in the mud to continue.

Things look much clearer in the rearview mirror.  What we need to do is to review our shortcomings, learn from our mistakes and build a better plan for tomorrow.  “Those who fail to learn from history are condemned to repeat it. 

Ultra Marathon Dreams – Why 100-Miles

Why 100-miles?  From the outside, it must seem crazy, daunting, impossible and downright torturous.  From the inside, within the cult of runners who test themselves by running 100-miles, it is crazy, daunting, and indeed torturous.  So why do we do it?  Why does the 100-mile distance, some call it the new marathon, have such a compelling draw on us?  Why does 100-miles capture our spirit?

In its simplest term, it might be the very distance itself.  100-miles.  Nearly a perfect and formidable number.  100 of anything is a lot by any standard of measurements.  100-miles from one place to another, no matter the mode of transportation is a long way.

I was drawn to the distance as a natural progression.  At the time, I had run a number of marathons, had completed 52 miles during a 24-hour race and the 100-mile distance simply called me.  There was something about 100-miles.  Starting at one point and being in a continual state of movement until I was 100-miles down the road or 100-miles around a looped course.  Whatever it was the 100-mile benchmark seem to capture my imagination and I knew it would test the very fiber of my being.

(My first 100-mile buckle at the Umstead 100)

I’ve asked a few of my running friends the ultimate question.  Some have completed a 100-mile race (or a number of them) and others are chasing the dream.

Why 100-miles?

Jill Becker – “100 miles….I’ve never dug deeper, pushed my limits, found a new calm among the mountains and overcame such a challenge in life.  No matter what race you choose be willing to sacrifice habits, things, and situations standing in your way of success (and ‘the buckle’).  One of the best parts of 100 miles is you find out who you are and how tough you are.  My team of pacers and crew remind me of my “goal” and that ‘forward is the pace’.  My circle of people are pretty amazing. Just like in life, 100 milers prepare you for the rollercoaster ride and vice versa!” So maybe I do 100 miles to prepare me for life’s challenges or to embrace the pain of what could come or maybe it’s to show the world be tougher than your excuses, take the hard ‘route’ and keep moving forward because YOU WILL GET THERE!”

A 5-time finisher of 100-mile races, AND 2 x time finisher of the Leadville Trail 100, Jill is one tough cookie.  As a survivor of Achilles Tendon surgery, Jill understands how to rebuild fitness after injuries to get back to doing what you love. She rebuilt her own fitness to become even stronger, with multiple podium finishes at distances from 40 to 100 miles!  She is a run coach with Lifetime Fitness  http://lifetimerun.com/Sub_Home/jill-becker

Running to Leadville – An captivating account about a lost soul, a small mining town and a 100-mile trail race that changes lives. Amazon reviewer “immediately hooked from beginning to end.”  Get your copy here.

Tim Adkins – First though, had I told you that I drowned when I was 7?  I’ve survived three strokes and an induced coma.  My left lung collapsed because of the strokes (well let’s blame the stroke).  From this near-death event, I live with some serious mental issues from my memories and a lot of other things like crazy mood swings, I constantly hear voices, I’m subjected to night terrors (flashbacks).  I chose the 100-mile distance more to escape my own demons is my main reason I guess.  I also find it crazy how much it inspires other people.  I want to show people that if I can chase my dreams with all I have going on, then surely they can follow theirs.

TIM aka Timmer ran 96-miles during a 24 Hour Event at his first 100-Mile attempt and closed the deal at the Canal Corridor 100 last year.  When not chasing his personal 100-mile dreams, Timmer can be found with a great group of runners in Cleveland, Ohio that call themselves the Trail Tribe.  Meeting up on Saturday morning at one of the many great trails around North-east Ohio, this group is very welcoming.

Melinda Howard – That’s a great question!  Chasing the 100-miler, because it’s there?  Because it’s a huge goal?  Because I’m a glutton for punishment?  I believe deep in my heart I can do it!!!  100-miles is a nice round number.  It’s the carrot on the stick, the ultimate bucket list for this runner.  It’s the goal that might soon slip out of reach because I’m leaning pretty hard on 60 years old, not that age matters but it’s definitely not as easy running the super long stuff the older you get.  Mostly because I love to run!  Tippy top reason:  Aiden NEEDS a buckle! #IRun4Aiden

The 100-mile distance and personal endurance have not been the only challenges between Melinda and her goal.  During her two attempts at the distance, Melinda has faced an issue with her eyesight as she has reached the big miles.  Melinda is determined and runs for a little boy who has physical challenges of his own.  If you follow her running adventures you’ll see she dedicates all her miles, all her race finishes and her bold and beautiful smile to Aiden.  You can learn more about Melinda here.

Wendy Coulson Murray – Why do I run 100-miles…..well I can honestly say because it’s my happy place.  It is where I can zone out.  The 6 mile runs on the training schedule can honestly cause me stress.  The long, cleansing runs bring out my soul.  I love to see day turn into night because that is really when the race starts.  I love even more seeing the night turn back into day because it brings new life.  I love the problem solving.  I love the high that comes (when it happens) when you think you have nothing left and have given it your all and then a high five, a hug at the aid station, the glimpse of a blinking light and you realize you have more.  100s are hard.  They are never given.  You have to find it inside, you have to dig deep.  I love the conversations late in the night.  I love when the tears come when I know I’m going to make it.  I love to stand at the finish line watching others accomplish something they never believed possible.  It is very mental and you have to believe.  It’s a big elephant to slay but baby steps and keeping the finish line as the goal…..and then there is the reward at the end, my feet in a pair of fluffy socks and flip flops.

A veteran of SIX 100-miles races and numerous multi-day events such as the Vol State 500k, Tar Heel Ultra and OBX 200.  Wendy is one determined runner.  I was one of those blinking lights Wendy ran down at the Graveyard 100 in 2015.  I was near beat when she ran up behind me and passed me towards the end.  I had no fight to counter her, but now she was my blinking light driving me towards my goal.  I love the friendships…before that race we were strangers, Wendy is now one of my running family.  Wendy will be taking on “The World’s Toughest Foot Race” covering 135-miles from Death Valley to Mt. Whitney, CA, the Badwater® 135 is the most demanding and extreme running race offered anywhere on the planet.  I’m sure she will be chasing blinky lights and dreaming of fluffy socks!

Victoria Griffin-KendraWhy 100-miles?  Is that really a thing?  Are you crazy?  How many days does it take you?  I get this all the time from my friends, family, coworkers and strangers.  The “why” chase the 100-mile race distance has been evolving over the last few years.  I ran my first trail marathon in March of 2016, one month after losing my Dad to lung cancer.  I was poorly untrained, lacked experience and the knowledge of proper gear.  It wasn’t a good or strong marathon finish but I did it.  However, during the race, I had already decided never to do this again.  In typical runner fashion, after the physical and mental pain wore off I was left wondering what’s next, is there anything after 26.2?  Well, I quickly found out, Oh yeah there is a lot more, there are 50k’s, 100k’s and 100-milers.  Wow, I thought, people run a 100-miles?  My curiosity was spiked and this journey that would develop over the next two years.  Running 100-miles is a long way, lots of hours, pain, fear, emotional ups and downs and facing the unknown.  So Why shouldn’t I?  This desire was internal and I wanted to prove to myself that I had the physical and mental ability to run 100-miles.  Chasing the 100-mile distance has allowed me to deal with difficult situations and problem solve on the fly in circumstances that are beyond my control.  I learned how to be uncomfortable for hours at a time, I learned to be alone, to stay positive and even to fall into dark places that only I had the strength to come back from.  The highs and the lows will come and go during this journey but finding the strength to continued will prevail.  There is no wrong answer for why you chase the 100-miler as it is ever changing and it’s not static.  Whatever your why is, continue to believe in it and chase the thing you love.

Victoria was successful at her first 100-mile race, and has the Georgia Death Race on her 2019 calendar.  The Georgia Death Race is a point-to-point ultra-marathon in the mountains of North Georgia.  The race is 70ish miles long, with close to 28,000 feet of elevation change.  It’s a monster but my money is on Tori!

There it is from all walks of life and for all different reason, we chase the 100-mile dream.  One thing that all of these great folks shared with me was that if they could do it….so CAN you.

Running – Fitness and Habit Forming

We have all been there, whether it’s another New Year’s Resolution, a bad performance report at work or a new number on the scale…we have all declared at one time or another that we wanted to change something about ourselves.  We wanted to engrain a new habit.

BUT we have all at some point or another failed at making that change.

So how can you increase the odds of making that new habit, lifestyle, of fitness routine stick?

Start small by taking a small step every day.  When you start with small, easy tasks, adding another small task will seem fairly easy until you’ve paved your way to your end game.  For example, say you have a goal of running 3 miles.  If you start by trying to tackle 3 miles off the bat when you’re not used to running at all, you’re destined to fail because it will be too challenging.  But if you start with a walking routine, you can easily do that for a week or so until you’re ready to introduce a small amount of running.  Then, increase the length of your run over your walk until your running more than walking.  In small bites, you will be running the 3-miles you originally had as a goal.

 (My first marathon finish in 2005 came after I couldn’t run 2-miles on a treadmill)

Make it easy.  Set yourself for the win.  If you want to eat healthily, have cut-up fruits and veggies on hand for easy access. If they are not prepped, it’s so much easier to grab something else that’s quicker (and often less healthy).  Or if you want to go for a walk in the morning, get out all of the things you’ll need for your walk the night before.

Reward yourself with something you really want.  You have to want the reward.  Really want it.  When trying to replace an old habit with a new habit, it can be hard to visualize why that new reward is so important.  Focus on why it’s important to you.

Be ready for failure.  It seems counterproductive to plan to fail but when it comes to forming habits, there are bound to be unforeseen setbacks and things that come up that are beyond your control.  Have a “plan B” in your pocket, not as an easy way out but as a backup plan when the world tosses you a curve ball.

[Tweet “Want to change your life? Start by building a new habit into your daily walk…”]

Don’t settle for just a “New Year’s resolution,” habit building should be a continuous part of improving your life and these tips will help you learn how to build habits once and for all.

My Ultra Marathon Year in Review – 2018

2018, was a year about stepping up to the next level in running.  Big goals come with big risks, big rewards and the results can be the lowest of lows.  Yet in the end, I look back and marvel at where my legs have taken me.  I ran along the beaches of the Atlantic coastline and the heights of the Colorado Rockies.  I scored unexpected personal records and left part of my soul broken and battered in the dirt of a small mountain town.  I made friendships that will last forever and I cried tears of failure and success all alone.

In one word, this was an “outstanding” year.

2018 GOALS/RESULTS:
Yearly Mileage: 2500/2506.7 Done
Avg. Monthly Mileage: 200+/208.9 Done 208
Avg. Weekly Mileage: 50+/Short 48.7
Set Monthly PR 250+/Done 258 July
Set Week PR 62+/Done 77
Complete the Leadville Trail 100/DNF at 60.5

Other assorted PR/Milestones
Set # of running days per year PR / 251, 2018
Most elevation in a month // 21,484 feet gained, Dec 2018
Most elevation in a year // 178,844 feet gained, 2018
# Sub-four hour marathons // 3
Set a marathon PR // 3:52:28 Atlantic City

JANUARY: With the temperatures hovering around 9 degrees a group of brave and crazy souls ran the 6th edition of my Ultra Crazy New Years 50-mile Run at William B. Umstead state park, in Cary, NC.  What has become an annual training run and tour of the Umstead 100 course was born out of training for my very first 100-mile race back in 2014.  In 2018 we had five finishers…

2018 Finishers
Darryl Benton
Jillian Breitwieser
Elisa Cellan Schasse
Andrea McHugh
Amy Clark

Leaderboard
Brian Burk (x5, 250-miles)
Andrea McHugh (x3, 150-miles)
Elisa Cellan Schasse (x2, 100-miles)
Joshua Deuermeyer
Eric Haselby
Randall Woody Woods
Darryl Benton
Jillian Breitwieser
Amy Clark

By the end of the month, I was running under the sunny skies and warm temperatures of Clearwater, Florida at the Clearwater Distance Classic scoring my 5th sub-four hour marathon.

FEBRUARY:  I had plans to travel to Phonix, Arizona, to meet some online friends and run a marathon.  That all changed with a visit to the Vets and the sudden passing of our miniature schnauzer Emmy Lu.  From the lows of loss to the highs of sharing miles with a friend, I was able to run 42-miles with Karl M. during his birthday run.  And there would be cake.

Happy Birthday, Karl…

MARCH:   I was able to return to the Myrtle Beach Marathon Expo for a book signing.  I so enjoy meeting and talking with runners at these events.  Its great to hear their stories of overcoming, challenging themselves and finding the value of that next mile in their personal running journey.  Thank you for sharing your stories with me.

Badwater Cape Fear Ultra-Marathon – How long could a group of new and old friends run together…51.4-miles.  This race had it all, sand, surf, wind, darkness, laughs, joys, new friends and old.  At the end of the day and the end of the beach, we finished together.

APRIL:   It’s hard enough to run a 100-mile race…now add in the worst weather conditions you could imagine; rain, snow, ice, wind, and bone-chilling cold.  I considered dropping out at the end of every 12.5-mile loop.  AND I was only pacing my friend Andrea for 50-miles…she had been out in that mess for four laps when I joined her for the conclusion of an EPIC 100-mile race.  Andrea got it done and I was so proud to witness the grit and determination that she displayed to finish that race.

One thing you can count on in April is the Virginia 24-hour Ultra Run Against Cancer and team “Run For Life” bringing their A-game.  Under the new leadership of Andrea, our team of running friends once again captured the overall team title with a combined 904-miles.  Our team of ultra crazies took the team award for the 5th time in 6 years.  Personally, this would be my 10th Virginia 24-hour Ultra Run Against Cancer and for the first time, I was able to keep going the entire race finishing with a total of 95-miles.

MAY:  Becoming an annual trip, Michele and I headed north and took on The Cleveland Marathon Challenge Series.  Michele walked the 5k and 10k races while I ran the 8k and the marathon.  With no real goals in mind, I set off on Saturday to enjoy the ride and see what Sunday would bring.  After a rained filled morning and easy flowing early miles it was around mile 16 when I decided a sub-four finish was within reach.

We will be back in Cleveland in 2019 to once again run the Challenge series.  COME RUN with me and get $10.00 off when you use my special discount code BB2019

JUNE:  I traveled back to the Virginia creeper trail, the little mountain town of Damascus, Virginia and the Yeti Trail Runners race called the Dam Yeti 50.  A shorter version of the Yeti 100  the 50-miles between Whitetop mountain and the finish line did not lack for fun.  9 hours and 33 minutes of trails, snakes, cows, humidity, jokes and stories, bridges, waterfalls and an ever ending bond brought home an awesome weekend among friends.

For all the “camps” I missed as a kid, attending the Leadville Race Series Run Camp made up for it all.  One of the ultimate experiences of my life, I spent, three days exploring the Leadville Trail 100 Mile race course while making friends and taking in the beauty of the Rockie Mountains.  There really is nothing like reaching Hope pass for the first time.

JULY:   The summer heat moved into North Carolina and I hit the trails of Umstead focusing on long runs.  With the challenge of Leadville on the horizon and not living at altitude I banked on the effects of heat training to help face the challenge of running above 10,000 feet.

You can pick up the book that started my calling to the mountains, Running to Leadville a story that will capture your heart, uncover the drama of a 100-mile race and a life that help you believe in Love.

AUGUST:  The month was all about Leadville and I wish I could post a picture of my shiny buckle.  BUT sometimes life does not play out as planned.  All in all the Leadville Trail 100 experience was everything I could ask for and more…I simply came up short.

SEPTEMBER:   Michele and I along with friends Jeff and Kendra headed to Charlotte, NC for a half marathon weekend.  Normally the race is the highlight of the weekend but after the 13.1-miles was covered the real fun and time on my feet began. With shiny finishers medal around our necks we eat, we drank a little, we painted pictures, we rode in a horse-drawn buggy and we walked the nightlife filled streets of downtown Charlotte.

OCTOBER:   Traveling to Atlantic City I got to spend two days hanging out at the expo, with my newest book26.2 Tips to run your best MARATHON (or any race for that matter).  Marathon Expos are always a great place full of excitement and fun.

On Sunday I ran the Atlantic City Marathon with a heavy, yet inspired heart.  Days before the race a friend of ours lost her young son.  In the big picture of life running a marathon truly means little…but it was in a small fashion that I could honor LJ and run #LJStrong.

NOVEMBER:  With 18-years of running behind me you wouldn’t think there would be too many firsts still in front of me.  But there was one…I ran the City of Oaks Marathon as a pacer.  I’ve paced races for friends in the past but I had never been an official race pacer before.  This opportunity came with a lot of excitement and pressure.

What a great experience.  I finished the race slightly faster than the assigned pace goal, which told me I have much to learn about pacing vs. racing.  I hope to make this an annual gig.

For Turkey day we headed out to run the Skinny Turkey Half marathon in Wake Forest.  For 13 miles I got to hang out with my run pal Lyndsey while we worked up the hunger of our Thanksgiving meal.  I am thankful for great running friends.

DECEMBER:   I’ve had good luck with my racing and weather, but 2018 might be known as the wettest running year ever!  Running in bad weather is tough enough for a marathon, 50k…50-miles but when the weather turns ugly during a 100-mile race it can be soul crushing.  The Devil Dog 100 would be hard enough on a good day…throw in a solid day of rain.  It was defeating.

To cap off a record-breaking year I was finally able to get out to Uwharrie National Forest and run a loop of the infamous Uwharrie 100-mile course.  20-miles with 3,680 feet of elevation….and rocks, rocks, rocks, and more rocks.  My tour guide Tori estimated at least 10 water crossings, I believe it was more like 812.

WOW…..unrelenting is a correct description of that place.

I hope you had a great 2018 and wish you an outstanding 2019 and beyond.

What did you learn about yourself while running in 2018?

Ultra Marathon – My Running of the Devil Dog 100

Ultra Marathon, Devil Dog 100 was a well-organized race.

It was an outstandingly supported race.

It was a challenging race.

I’m not saying I’m an elite level 100-mile runner.  I’ve started five 100-mile races finishing four in under 24-hours.  My only DNF was at the Leadville Trail 100.  I signed up for this race as a way to reconcile my disappointment in my performance at Leadville.  I knew this race was going to be harder than my previous 100-mile finishes.  Finishing was never a question.

Devil Dog 100, the course is primarily single-track trails, with occasional roots, rocks, and brief technical sections. There are also spurts of fire road and rolling hills but no substantial climbs. Run in Prince William Forest Park is a short hop off I-95 in Triangle, Virginia.  The 100.75-mile distance runs over 5-loops, the first being 22.75 miles with the remaining four laps measuring in at 19.5-miles with 10,250 feet of gain.  The field has 32-hours to complete the race.

SONY DSC

On a good day, this course would be challenging.  I ran a 12-hour race there a few years ago and at 9-hours I had had my fill.  Although there are some runnable sections the majority of the course is bounding over rocks, boulders, tree stumps, and exposed roots.  The climbs although short were steep and grew to be extremely challenging on tired legs as you climb up a substantial grade on nothing but exposed tree roots, rocks, and entrenched boulders.  The course ran close to a small stream where ill-placed footing could leave you soaked in the chilly winter waters.

I felt well prepared and mentally strong going into this race.  The biggest question of the day was centered on the weather.  The forecast was for rain and cold.  The extent of the rain depended on which local or national weather forecast you decided to believe.  The forecasts varied from rain on all day or nearly not at all.  In the end, we got something in between and that was enough to make this race a devil of a challenge.  I would eventually fall victim to the conditions of the trails.

At the start of the race, the trail was wet, covered with leaves and showing the effects of the unseasonable damp conditions prior to race day.  As the day wore on when the rain began to fall early and stick around for the majority of the race the condition of the trails deteriorated quickly.  The unimproved trails became saturated and the field of runners pounded them into a mud-soaked mess.  Where the trails remained runnable they became soft and slippery.  Over the majority of the course, the trails converted into pits of shoe eating mud traps. The tree roots and ragged-edged rocks became very slippy and threatening.  Parts of the trails were unpassable without cross-country navigation or mid-calf levels of mud.

Mile-23/100:  5hr 28m

I felt great all day, my pacing was on target, refueling was on point and my spirits were high.  My only issues were that I kept slipping while on the trails.  I nearly fell about 100 times but my quick reactions and cat-like instinct kept me on my feet.  But it was taking a toll I wouldn’t realize until late into my fourth lap when my lower back began to get tight and sore.

Mile-50:  12hr 49m

Mile 60.7 16hr 07m (Garmin battery went dead)

I was still able to run the runnable sections of the course and power hiked the majority of the rest.  By my calculations, I would finish 81 miles with approx ten-hours to cover the final 20-miles.

My day went as planned until it didn’t.   As I was nearing the final miles of the forth loop I lost my footing on a swamped trail section and fell to the ground.  In the mud and yuck, I knew that incident would cost me.  I was able to get back on my feet partially mud-soaked and got moving again.  Within ten yards I lost my footing again and went to the ground once more.  I was done.

The 2-mile slow walk of the defeated seemed to take forever.  My back was stiff, my spirit was broken and every little discomfort that had remained at bay for nearly 24-hours became painfully magnified.

Mile-81.25:  24hr 41m

I suffered my second 100-mile DNF.  When all was said and done, I’m proud of my effort, I’m proud of the distance I covered and I’m proud that it took a devil of a course, deplorable weather conditions and swamped trails to defeat me.

Only 40% of the field completed the race and those people earned it.  My hat goes off to those who finished 100.75 miles…job well done!

Running – 10 Golden Rules For Not DNFing a Race- Marathon – Ultra Marathon

Running – 10 Golden Rules for not DNFing a race – Ultra Marathon – Marathon
(or any race for that matter.)

We hate it when it happens, but it happens to the best of us sooner or later.  After 18 years of running and racing varying distances from 5k to 100-miles, I’ve compiled a list of rules to limit the times I’ve ended a race early.  These Golden Rules have helped me stay in the game.

(in the wee hours of a 24-hour race….I just wanted to go home.
I finished with 95-miles in 24-hours)

10 Golden Rules for not DNFing.

10.  Run to the next one.  When the urge to drop out of a race hits, I hold myself accountable to make the next checkpoint, aid station, lap or timing mat.  It’s as simple as doing “just one more”…and one more, and one more after that.  When my son was little I tricked him into finishing his happy meal by eating just one more bite, and one more bite.  It works in a long race gone bad as well.

 (slice of pizza and a Slurpee saved the day)

9.  Get something to eat.  I will not drop from a race on an empty belly.  When you run out of fuel things look a lot different.  If the desire to quit is about to overcome your desire to finish keep running until you can fill up your tank.  With a full fuel supply, you just may find out your motor may have a few more miles in you.

8.  Realize no one died from a blister.  They suck, are uncomfortable and just plain hurt, but you can run with a blister.  Don’t give in to that little or big bubble of liquid.

[Tweet “Brian, @cledawgs uncovers the Ten Golden Rules For Not DNFing Your, Marathon, Ultramarathon, or Any Race For That Matter.”]

7.  We’re friends but.  I can’t allow the misfortune of another compromise my finish.  It’s hard to run a complete race with a friend.  No matter the intentions a race unfolds differently for each person.  Our running group understands, we all have to run our race.  Finish your race and be friends later.

6.  Brush your teeth.  I have not tried this, but I believe it.  This may apply more to longer races than a 5k.  Experienced ultra running friends tell me they feel 100% better after they brush their teeth or wash their face.  Fresh breath and a clean face might just give you the kick in the butt you need to bring home the bling.

Do you want to run your best MARATHON (or any race for that matter)?  CLICK HERE

5.  Beg for a pacer.  Again more aimed for the longer races that allow the use of pacers, do not drop from a race without begging someone to run a loop, a lap, or a few miles with you.  A little companionship at a low point in the race can save the day and propel you to a finish instead of a drop.

(I’ve had friends drag me around for a few laps)

4.  Find another runner and be the caboose.  If the race is falling away from you and the urge to give in is becoming overwhelming, seek out the security, and energy of a group of runners.  I’ve found that I’m the weakest when I’m alone…if I feel the dreaded DNF may be catching up with me I focus on catching up with the group in front of me or link up with a group at an aid station.  The energy of the pack can very well keep you in the game.

3.  Run when you can, hike if you got to, walk if you must, and crawl if its all you got.  I vow to continue moving forward at all cost.  No matter how slow, forward motion will eventually get you to the finish line.

2.  Do not feed the trolls.  It’s easy to begin to develop your exit plan when beaten up, tired, and on the far side of the course.  Do not feed the troll of self-doubt.  Use positive words, use positive imagery, and embrace victory before you write your own eulogy.

Now all of these tips are based on the fact that you, your crew or a good friend has determined that you are NOT doing real damage to yourself by running and/or continuing to finish the race.

 (My first buckle, Umstead 100 – 2014)

1.  You Can Do It.  I will never give up on me.  Never give up on you.

Even with all these rules and good intentions…you might find yourself wearing the uncomfortable badge of not finishing a race and that’s okay.  A DNF will not define you, it’s a snapshot in time, a single race that did not go as planned.  Nothing more and nothing less.

You got yourself to the starting line….you are awesome!