Category Archives: Uncategorized

Running Home – Marathon – Ultra Marathon – Runners – Wake Forest


I have found a running home in Wake Forest, Run-Tri-Outfitters.

I’m proud to announce that I’ve teamed up with Run-N-Tri Outfitters to bring running to a new level in Wake Forest, NC.

runtri

To help the runners in Wake Forest achieve their goals, we are going to: (dates to be announced)

1.  Hosted Saturday morning training runs

2.  Ultra marathon seminars

3.  Explore new trail outings

Look for updates and exciting news on the Run-N-Tri Outfitters Facebook page.  Stop on out and visit the gang today…tell them Brian sent ya!

Run-N-Tri Outfitters
11831 Retail Dr
Wake Forest, NC 27587


Marathon – Ultra Marathon – Pre Race Nutrition


Running a successful marathon or ultramarathon is so much more than just simply running the race.  The training, mental fortitude, race day strategies, and nutrition are all keys to a successful day.

PRMBMarathon2017

One of the most frequently asked questions I receive on Facebook, Twitter or on my Blog is “what do you eat before and during the race?”

In this post I’ll look at pre-race and race day nutrition.

The week prior to the race I ensure I concentrate on hydration.  Now I’m not saying that’s the only time hydration is important,  I’m saying I really focus on it during this time.

I also focus on eating better during this final week and cut out all alcohol.  Now I don’t drink much by rule…but seven to ten days out I stop drinking altogether.

The day “before” the day before (48 Hrs out), I concentrate on filling up the tank.  I don’t count carbs or calories.  I like to keep it simple.  I have a good breakfast, a solid lunch and I ensure I get a good meal in with a little extra helping.  I don’t pig out or go over board I just have a good sized portion maybe with an extra bread stick, slice of pizza, or second go at the spaghetti. .

Race day eve I again ensure I get in a good breakfast and a carb backed lunch.  For dinner I like to have a good meal, pizza, pasta or on occasion a “breakfast for dinner meal, of pancakes or waffles.  The night before I do not want to take on a “gut buster bomb” timed to maybe go off on the starting line or mid race.

I talk about my race day nutrition on this YouTube video.

Hope this helps…the important thing is to find out what works for you and to get the energy into in the tank so that you can run your best race.

 


Ultra Marathon Running – Racing – Mental Toughness – Success


Do Not Feed The Trolls…Ultra Marathon Running

Once I decided to take my running, racing game into the Ultra Marathon level the first piece of advice I received was “There is going to come a point where a race, a run is really going to suck.”  This simple statement was followed up with “It will get better, just keep making forward progress by any means you can.”

So how do you keep running when a ultra marathon or any race turns ugly.

troll(Cute one minute, Ugly the next…do not feed the trolls)

1.  Do not feed the trolls.  Your mind will begin to work against you, do not feed it.  Those ugly thoughts that pop up, “I can’t do this, I’m tired, I’m sore and I just want to stop.”  Do not feed these thoughts.  Do not allow them to grow.  If left unfed they will pass, they will die out.  They will be defeated.  If you feed the trolls they grow, they get more self defeating, they make it acceptable to quit.

2.  Focus on anything positive.  In my worse race, even when my feet have wanted to explode, my legs were spent or my mental game was not there…I could find something positive to focus on.  That single positive thought can carry you to the next step, the next mile, to the next aid station.

IMG_6075(In the middle of the Graveyard 100K)

3.  Play a game.  When you’re in the middle of a personal battle turn those thoughts into a game.  During my first 100k it got ugly for me around mile 40.  I had been running stride for stride with my running mentor George N. when I simply got tired of running.  To get past that point I started singing stupid songs about the mile we had just passed.  “Forty, miles down I’m a running clown….not going to frown.”  It took George a little to catch on but before we knew it those stupid songs got us (me) into a better mind set.

boogie2016(When the trolls attack…)

4.  Do not start to formulate an escape plan.  In my one DNF, I gave into my escape plan.  After a lap of the Bethel Moonlight Boogie 50 miler in 2016, I mentally did not want to be there.  I did not want to suffer.  The next thing I knew I was drafting my blog post, my Facebook update, and my Twitter broadcast.  Once you get that far, DNF is close….do not give into this.  Focus on your Victory Post.

5.  The trolls only win if YOU let them.  The strongest motivating force you have is a belief in yourself.  Positive mental thoughts can power you thru any challenge if you believe.  Your body will accomplish what your brain believes it can do.

Life gets ugly, races get ugly, miles get hard…Do Not Feed the Trolls


Marathon – Runner – Happy Birthday – To Me – Outer Banks Marathon 26.2


When a local Marathon and your birthday align that is special for any 26.2 mile runner.

Happy Marathon Birthday to me.  I’ll run 26.2 miles and then blow out my marathon candles at the Outer Banks Marathon.

OBXmarathon2017

Come Run the Outer Banks Marathon with me…why you ask?

USATF Certified Course
RUNNING SWAG!
CUSTOM MEDALS FOR ALL FINISHERS
FREE SHUTTLE SERVICE (26.2 & 13.1)
EVENT SHIRT
FREE RUNNER FOOD & BEER (21+)
RUNNER EXPO
4 CHALLENGES – earn extra bling!
POST RACE PARTY WITH LIVE MUSIC – FOOD – BEER – RETAIL
AWESOME COMMUNITY SUPPORT!
SOMETHING FOR EVERYONE!

“I have to say The Outer Banks race is one of the best around. The people that organize it are amazing and always super helpful. The course totally rocks! And then the community support is just phenomenal. I may be partial to it because it is in the Outer Banks and I love it there but I have done a number of full marathons, even more half marathons and for me this is by far the best around. Thank you for all that you do and for putting on a great race!” ~ CB Aldie, VA

Sign up today and tell them Brian sent ya…..to the Outer Banks!

 


Runner – Injured – Ultra Marathon – Training – On Hold – Recovery


Okay so here it is…I’m an injured runner.  I should be running and training for my next race and a bum achilles tendon/calf has me on the sidelines.  I’m injured or if you’re reading this post you may be injured as well.  Recovery. What to do. More importantly what not to do! (speaking to myself here).

Injured-Runner

The Injured runner to do and not to do list.

“Today the rain is going on strong, but tomorrow baby, the sun is going to come out again.” Bruce Lee

DO

1.  Rest – Every time I google injury recovery no matter if it’s for myself or someone I know the number one course of action is rest.  Stop running or doing whatever it is that causes pain.  For us runners that’s tough.  We build a sense of pride in the pain that we can tolerate.  BUT to recover you must inflicting the injury.

NOT TO DO

1.  Continue to run and risk a worse injury.  You’ll know a true injury when it comes along.  This pain stopped me dead in my tracks.  Do not ignore your body.

DO

2.  Seek treatment, whether by a professional or your own research.  Find out how you should treat the injury and how you can begin to recover.

NOT TO DO

2.  Ignore the injury in hopes that it will simply heal on it’s own.  It may but it will take significantly longer.   Why do professional athletes come back from some major injuries so fast?  They work as hard on recovery as they do on performance…and maybe harder.  Your on the running sidelines but not on the sidelines of your recovery.

DO

3.  Stick to your good eating habits.

NOT TO DO

lori pics 3

3.  Fall off the nutrition/good eating freight train.  You have to accept that your body is not going to burn calories like it did before.  You won’t have the long run, the intense workouts, to burn off those extra thin mints, (Hello man in the mirror), and you need the right foods to heal properly.  Step away from the ding dongs!

DO

4.  Stay engaged with the community.  Just because your injured, do not pull away from your running community.  Go to the meetings, attend the races, and continue to interact on-line.  You’re still a runner…continue to be involved.

NOT TO DO

4.  Withdraw, sluk, become a recluse in the community.  It’s tough I get it…but stay out there, motivate, lift up and support others.  The positive energy will help you recover and keep you in touch with the real you, “The runner you.”

DO

5.  Stay positive…this is one bump in the road.  The injury does not define you.  The injury does not take away who you are, what you do or the goals and successes that you are still capable of.

NOT TO DO

5.  Get Depressed – This one is going to be hard.  I do, I fight depression when I’m not running.  I get sad.  I feel like I’m not who I am.  I run….now I can’t.  This sucks.

If you’re struggling with an injury, I get it….I’m there too (or have been recently)  Drop me a note I understand how your feeling.

 


Running – While in a writers slump


The last few days I’ve had a hard time coming up with a new topic for my Running blog.  Running has been easy, but writing, well I’ve been in a writer’s slump.   A writer’s slump you ask?  Well not really.  I’ve written a few chapters in my next running themed book.  I’ve written for another fitness themed blog, but I just could not seem to get motivated for a new post on my blog.

Running while in a writer’s slump.  What gives with that…???

What makes me qualified to write about running?  I started to ask myself.

I started to have some negatives thoughts seek into my mind.

Why do I think anyone cares about my running or what I write about?

Does anyone really read my blog?  Or is it just another collection of digits amongst the many brighter stars in the internet galaxy?

Then it hit me….I am qualified to write about running, and that is the perfect title, theme, thought, and motivation for me to write.

Why am I qualified to write about running?  Simple…

thuletreadmill(A few months into my running journey, Thule Air Base, Greenland, 2001)

I’ve been there.  I started my running journey, out of shape, overweight, and in the throes of middle age.  I had to fight self-doubt, laziness, and a lifestyle that was content to be still.  That alone makes me perfectly qualified to write to 99% of the running population.  Unlike the elite athletes, a large number of us “real” people begin our running careers behind the power curve.  We struggle, fight, and crawl our way to fitness.  I understand you.  I was among you and I’m still one of you.

I live a normal life.  As much as I wish it was, running is not my number one priority.  I may think it is.  I may want it to be but no matter what, my job and family are what enables me to run.  Most of us fight to find time, fight to find the money, and fight to get our runs in.  Some days it’s easy and some days it takes every ounce of effort to get out the door, to step on the treadmill, and begin our run.  I live that battle every day.

I can relate.  At some point running gets hard.  We get injured.  We suffer from blisters.  Our stomachs rebel.  We lose motivation.  We just want to cuddle up on the couch with a bag of chips, some Oreos, a gallon of milk and be still.  I’ve struggled and overcame all of those thoughts….sometimes within the first mile of a single outing.  I feel your pain; your pain has been my pain.  I understand.

I’ve made the mistakes.  We all do.  We up the mileage too soon.  We take on a bigger challenge then we were ready for.  We run when we should have rested.   There is no worse feeling than when you realize your body has let you down.  We get sidelined. I’ve felt that very soul crushing, and self-defeating thought; I’m injured.

I can write about running because I’m like you and you are like me.  We live a normal life. We need each other, we can relate to each other struggles.  We motivate each other.  We inspire each other…and we learn, grow, and support each other.

I may not be educated on the proper techniques of running, I may lack the knowledge and understanding of nutrition and how it relates to running and I might not digest the function of the human body.

But I know exactly what you’re going through…and I care.

medoc-2016-finish(Finishing the Medoc Mountain Trail Marathon, 2016)

That makes me perfectly qualified to write about running.


Cleveland Marathon – Training Tips


Thankful to be running the 40th Rite Aid Cleveland Marathon this year, I have a little score to settle. Super thankful to be an RACM Ambassador this year, and as Spiderman said, “with that comes the awesome responsibility to help others.”  Or it was something close to that…

40-logo

So how can I help you run a better marathon?  Easy learn from my mistakes, my lessons learned, my success (where I’ve had some), and some helpful training tips.

a Rafflecopter giveaway

FREE entry to be drawn on May 7th, enter every day and share with your friends….

To start you off on your best RACM.

Don’t feed the trolls.  At some point in the race it may get ugly.  It might be your feet, maybe its turn out to be a tight hamstring, a sore ankle or your just plain out of breath.  Thoughts of doubt might crept in…you’ll consider quitting.  Don’t feed those thoughts…keep moving forward, it will get better.  We are all stronger than we think we are, capable of doing more than we think we can.  For more tips on not feeding the trolls, check out my article on the same subject.

Sleep is important.  Sleep is just as important in training as the miles are.  Your body can’t recover without sleep.  Just as you would not skimp on the miles…don’t rob yourself of valuable sleep during training.  Especially right before race day.  Most will suffer from some nervousness as our race draws near.  The night before, the night before is perhaps the most important night of rest.

Ease into your day.  Unless you’re gunning for a BQ or Olympic qualifying time you’ll run a faster race if you ease into your day.  Studies have proven and I have learned the lessons myself.  You’ll lose more time running out of gas at mile 20, 21, 22, 23, 24…..then you would have gained with the fast start.

Have a plan for race day.  Most races have aid stations every two miles.  You can waste a lot of time in the aid station zones if you don’t have a plan. Check my post on race day strategies.

Run those long runs with friends.  Whether my sites are set on the next marathon or a 100 miler, the long runs always intimidate me.  It’s not just the miles that drive me a little batty, it’s the time alone.  To help me win this battle I invite others along for the ride run.

20 miles, 50 miles or whatever your long run is, it’s much easier to pull off if you have some good running friends to spend the time with.  After it takes a village to run a marathon.

Test drive your gear and test drive your gear together.  On a recent training run for an upcoming 100-miler, I ran a 50-mile long run.  The morning of the run, I selected a pair of high-quality socks.  This pair of socks I’ve run long distances in before, I had confidence in them.  Later I selected a pair of shoes, again a pair I’ve run in a lot and likewise had tons of confidence in them.

About two miles into the day I noticed a weird feeling related to the combination of my shoes, socks, and feet.  Honestly, it felt like my socks were falling down.  Now I wear low rise socks, to begin with, so this was kind of strange.  I ran another half mile and I thought for sure my left heel was now naked in my shoe.  With 48 miles left to my day, I had to fix this situation.  I pulled over on the trail.  I sat down by a nice tree and removed my shoe.  Sure enough, my sock had been pushed down and nearly off my foot.

It dawned on me, I was not so sure I ever wore THAT pair of socks with THAT pair of shoes.  I struggled with sock issues all day and received a nice blister on the back of my left heel as my reward.

Check back for my next Cleveland Marathon training tip.

 


Marathon News – Returning to Cleveland


I’ve never lived in Cleveland.  I’ve have no real ties to the city.  I was born and raised in Erie, Pa.

In 1971 I wrote and received back a fan letter from the Cleveland Browns.  I’ve had an fascination with Cleveland ever since.

Fast forward to 2013, I moved away from Erie, I’ve traveled the world with the US Air Force, years into my running career, and I was ready to score my first sub four hour marathon.  Cleveland was the place I wanted to do it.

cleveland9(Cleveland Marathon 2013, when things were good)

In the marathon the winds of fate are not always kind, a fast start, rising temperatures, and the next thing I knew I was simply happy to finish.

BUT IN 2017 I’m back…..

40-logo

I’ll once again run the Rite Aid Cleveland Marathon and this time, a sub four is coming home with me. AND the best news for you….I have a free race entry to give away.  I’ll be giving away one free entry into the race the week of 1 May.

Check back often for training tips and the spin up for my return to Cleveland.

 

 

 


Run – Start 2017 Off Right – 17 Running Ways


With each NEW YEAR we all start with good intentions, get fit, get faster, lose a few pounds, and set racing records.  For the majority of people who plan to do good in the new year, the wheels come off the bus before they get to succeed.  So how can you ensure you have a fighting chance at success in 2017?

17 ways you can stay motivated and succeed in 2017

1.  Keep a race on the calendar.

2.  Help pace someone.

3.  Read a running blog every day.

4.  Keep a running diary/running log.

5.  Buy yourself some new shoes.

6.  Reward yourself with milestone rewards “50% of goal gift” etc.

7.  Post your goals on line (Facebook, Twitter etc.)…..and talk about them all the time.  Works for me

8.  Help someone else reach their goals.

9.  Use a fitness app like Map my run, Strava or My Fitness Pal.

10.  Watch some running/fitness videos on line.

11.  Follow some elite runners on Facebook and Twitter.

12.  Find a running group in your area, nothing like peer pressure to keep you moving.

13.  Race a distance you have never run before.

14.  Visit a running store.

15.  Read a good running book, may I suggest Running to Leadville

16.  Even of the days you don’t feel like it, log one simple mile…you might find it changes your opinion of the day.

and

17.   Think about all the people would give anything to be able to run, we don’t “have” to read we “get” to run.

What keeps you heading out the door when you do not feel like it?