Ironman Race Report–My First and Last (Part One)

Royce and Zoe doing the Ironman-Lift-Your-Bike-Over-Your-Head-Thing
Royce and Zoe at check-in, they’re not stressed at all–they got this! 🙂

Here’s the 1st iteration of my race report.

It’s part advice for first-timers, part experience sharing, and part closure. A few caveats:

1. This will be riddled with some profanity, which I try to keep to a minimum. But for this posting I’m not going to dilute it–I’m going to share it like it happened, or as I/others said it, or as I thought it.

2. I’ll write a separate race report that’s more about the technical aspects of beginner training, what worked what didn’t, nutrition, scheduling, resources, etc. The one below is more along the softer side of my experience, versus the metrics, scheduling, structure, etc.

3. This isn’t a “hey aren’t I great” post, and man do I REALLY hope it doesn’t come off that way. There’s a lot I’m not good at, and a lot of mistakes I’ve made–both in the last 4-6 months with my Ironman training–and also in life. In fact, I feel like as time goes on I realize how fallible I am. Which is very. Thank God for grace. Literally.

Moving on…

If you check out ONE thing in this post, check out this video below. It’s THE VERY LAST finisher RIGHT BEFORE midnight–the cutoff at 17:00 hours. The chills I got from watching THIS GUY finish were way more than my own finish. Can’t even tell you  how many times I’ve watched this–way more than I watched my own video clip.

So. Flipping. Insane.

Many know two years ago in June I was fat and out of shape. 100 times I tried to lose weight. And 101 times I failed (see what I did there?). Finally, I decided to get my ass in shape. What did it for me? A few things, but one in particular was seeing a ton of before/after photos of people who lost weight. I finally thought “Okay, if THEY can do this…” Long story short, two years ago in June I started running with the plan to do my first marathon that year. I started at just two miles at a time. Months later I started eating a strict Paleo regimen along with CrossFit 3x/week. Below is a picture of me as a fat kid, not too long ago.

Fat Kid
My 240-250lb days, two years ago. Sigh. Heavy (literally) sigh.

In December of that year I ran my first marathon (Sacramento CIM Marathon), nearly 50lbs lighter and missed a sub four by 33 seconds. It was one of the happiest moments of my life, because it served as the start for shedding the fat kid in me. For years I thought I would never be able to run a marathon or lose weight. I had finally completed both. Skinny people, and lifelong runners, probably look at this, shrug and say “meh, big deal.” I get that. But for me, it was.

That night, after my first marathon, I came home and wondered “is it EVEN POSSIBLE that I could do an Ironman?”

Months later, I signed up for two half Ironman triathlons (I’ve never told anyone this until a week ago). I skipped them both. Partly due to work conflicts. But it was mostly that I never started training–I couldn’t do the swim. I mean, you could throw me in a pool or a lake and I’d be fine, and you would think I could swim–but not with any distance. Undoubtedly I would’ve failed on a 1.2 mile swim (half Ironman). And I was really pissed at myself for failing at this.

And then one day I had moment.

In the start-up tech world there is a well known expression: Fuck it. Ship it.IMG_3427

What it really means is you should get your product launched because good enough sooner is better than perfect later. So I finally had that moment personally, and I said to myself, well, you know…So a year ago in June of 2013, I signed up for the Coeur d’Alene Ironman–my first ever triathlon. As I mentioned, I’ll do a separate post on training, but here are a few top level things I’d suggest if you’re considering an Ironman (or any triathlon):

1. Get a tight training plan and stick with it. From a book, online, or a coach. I didn’t have a coach–most of what I learned was from rapid fire searches and scanning articles, collecting the stuff that I liked and dumping other stuff, and talking to others–one of whom gave me a good training plan. I’m an 80% solution guy, and find that just jumping in and figuring out stuff as you go is a better course. Then, after you make some progress, tweak and dial stuff in.

2. Join Masters Swim and take a Total Immersion Course (unless that’s already your strength, but for most it’s not). 120-days ago I couldn’t swim more than 50 yards without taking a break. For some context, a 2.4 mile Ironman swim is 4,224 yards. You can see how four months out I was really stressed. Swimming is largely technique, and the best advice I received was to nail that first. I found great freedom in attending Masters Swim classes and introducing myself to each coach with a consistent “Hey, I suck at swimming and need to be able to swim 2.4 miles in four months. I’ll do anything you tell me to, and don’t go easy on me.”

One of my first, and more memorable swim lessons, the coach started yelling at me mid-class saying “Raz! What is the problem? Why are you fighting the water? Do the fish fight the water? Raz! Are you angry with the water? Raz! Do you need to make peace with the water?”

Welcome to California.

I also took a Total Immersion course with Mandy McDougal. Total Immersion was, without question, the best thing that happened to me. She’s great, and I can’t stress enough the benefit you’ll derive from a two-day Total Immersion course. Mandy also has some great YouTube videos on swimming technique, check them out here.

3. Schedule everything. It requires a lot of training. And a ton of discipline. In the six months prior to my Ironman, I think I went out twice with friends, and family time was pretty limited. And by saying “going out” it wasn’t exactly riveting–equating to two dinners from 7-9:30pm on a Friday night and I was in bed by 10:30pm. Most, but of course not all, of my life for the last six months fell in a few buckets: a) I worked (a lot); b) I worked out; c) I did meal prep; d) I slept

4. Supplement your swim/bike/run with CrossFit. I had to focus on most bang/buck, and in a future post I’ll explain more about my schedule and what worked (or didn’t). I read one person’s CDA race report six months ago and she suggested that you must train ~25 hours a week. Ummmmm, total bullshit. And frankly that’s impossible for many (most?) people who have these little nagging things called… jobs.

When I read stuff like that I just ignore it (though she had some really great insights in her race report too). Because 25 training hours is more like 40 actual hours (prep, cool down, stretching, icing, driving, etc). When someone hears a statement like that it implicitly tells him or her that training for an Ironman is impossible for someone with normal circumstances. Or even difficult circumstances. Just. Not. True.

I’m the CEO of a start-up company, and not one week did I ever work fewer than 60-hours. Likely it averaged much closer to 80-hour weeks–and some weeks were more, and all while training for an Ironman. I also got very, very sick with the flu for weeks–the worst sickness I have had in my life–and it killed my training schedule where I didn’t work out for three weeks, and this happened about three months in advance of the Ironman event. I read online one coach who said if you miss 2-3 weeks of training within your four month Ironman window you should bail. Meh, that’s lame. Life happens, deal with it, work around it and make it happen.

But you do have to be really disciplined and selective with your training, and I did a LOT of my workouts very early in the morning, or a couple days a week in the late evening.

CrossFit helped tremendously, but next time (purely a HYPOTHETICAL “next time”) I would only do CrossFit 2x/week and trade that extra session for two hours on the bike. And I’d only swim 3x/week, now that I have the fundamentals down and instead would spend extra time–ding ding ding–yes, on the bike (and doing some interval work for running, which I did for my marathons but not this). I would, however, go really light on CrossFit 2-3 weeks pre-Ironman–I torqued a nerve in my back with ten days to go by lifting too heavy. All ended up being well but could’ve been a disaster.

5. Nutrition is killer key. You really have to dial in your nutrition, and it took me months to figure out what was worked. In a nutshell, here’s what I did: fairly strict Paleo, with the addition of gluten-free bread, rice, potatoes, and tons of water. I’ll drink anything other than bottled water (which contains tons of toxic chemicals and destroys the environment), but I used to regularly fill up bottles with FloWater at work (disclosure: I’m the CEO and an Investor of FloWater and I am massively biased to the amazing, hydrating, refreshing performance of coconut-filtered, oxygenated, and remineralized FloWater :)) and bring it home for hydration in the evening and weekends.

I also consumed high quality protein supplements immediately post workout and for recovery, I used SFH grass fed whey immediately after workouts, and LS Vibe for afternoon/evening recovery (disclosure: I’m on the Advisory Board for LifeShotz). I also consumed copious amount of fish oil which is like WD-40 for my joints, also from SFH, and consumed LifeShotz–and took some massive loading (3-4/day) doses of this for three days prior to the Ironman, LifeShotz it’s like rocket fuel for my body (another disclosure: I don’t personally like the taste of either the fish oil OR LifeShotz, but they’re two staples of mine–they just are that good). I also regularly loaded up on Black Elderberry syrup which is a strong immune booster, and I think the brand from Gaia is most potent–plus it tastes great. Finally, I took a MegaFood vitamin twice daily.

So, onto the trip…

Okay, seriously..most fun kids ever. Amazing.

I left Wednesday after work with the kids to drive to CDA (Erica had to work and flew in Thursday night), and we arrived that Thursday AM after a loooong all nighter driving through with a total of 60-minutes of sleep between 5-6am (not best thing to do Ironman week). During that 16-hour drive I became a pretty big fan of Oprah Chai, I lost count after a while. But I really am convinced Oprah saw the surge in donations to her charity last week–because I’m pretty sure that was me…That was me, right…Oprah?

Road trips with kids are the best way to get to really know them–this one was no exception. I listened to more Taylor Swift than I care to admit, but they also tolerated my music (and calls). When I asked the kids if they liked my musical tastes (Hardwell, Kaskade, Deadmou5, Blackmill) Zoe replied “Dad, I really don’t even think it’s music. I like music that has pleasant sounds and actual words.” I seem to remember my parents saying this to me when I was growing up, too. On the way Royce asked me 101 hypothetical questions, which I loved–she’s so darned curious.

Wednesday night’s one-hour hotel. Better digs than a hostel in Asia, though…Plus I was 30-feet from a McDonalds! 😉

Zoe woke up at 2am worried about me driving through the night, and stayed up until 4am talking with me to keep me awake. She retold me what I find is a hilarious story, and added some details that she previously omitted. A week ago Zoe came into our bedroom and says “Dad, I gotta tell you something…Yesterday I was hanging with my friends and one of these dude lifeguards was saying ‘hey, isn’t your dad the guy who is running all around the neighborhood wearing a spandex onesie???'” Then she pauses and looks and me and says with a dead serious face “Dad, you gotta stop doing that…”

Bwahahaha, I can only imagine the mortification for a 10-year old kid hearing that about her dad! Also, for the record, it’s not a one-piece–it’s two 😉

So tonight on the drive she says to me “Dad, there’s more to that story…” I pause, and glance over and say “Okay, really? Go on…” So she continues “Yeah, well this guy continued asking What other outfits does your dad have?'” (hahaha, like this is some kind of weird clothing fetish–they’re called Tri suits boys and girls…). Zoe continued “I went on to tell him you have this one piece outfit with some straps that goes over your neck.” LOL, well those are biking shorts for the record, and I promised Zoe I’ll start running in the other section of the neighborhood. She went back to sleep shortly after getting that off her mind.

We arrived Thursday morning into CDA and the kids hung out and did various activities while I worked, with the exception of check-in during lunch. Energy walking in was both pensive and electric. It wasn’t like marathon check in. It was calm. Of course, it was also days before the event. I got my bag, and asked people 100 questions like “Okay, what happens in transition–’cause all I know is what I’ve seen on YouTube.” I was nervous. And excited.

RoZo making a cheering sign

That evening I did my first swim in the lake, water temp was about 62 degrees–it felt awesome, and the water is relatively clear and clean, so much better than SF Bay’s salty murky 54 degrees. There was this energizing feeling being with other triathletes who were also warming up and trying to get a few last minute workouts in. After the swim, I went and ran a quick five miles and was done for the evening.

This is where you drop off your form saying no matter what happens to me, I will not sue you Ironman association. And it’s also check-in, which was so fun (yes, really). Loved.

Evening rolled around, and we had a great dinner with friends but I was exhausted–a trip to the airport to pick up Erica didn’t get me into bed until 1am and I was up at 6:15am the next day. Crappy sleep continued.

Summer, Raz, and Richard Brooke–CEO/Owner of LifeShotz

Friday I took a vacation day–the first one in 18+-months, and attended an Advisory Board meeting for a company I’ve really grown to love that’s coincidentally headquartered in CDA. Around lunchtime our meeting broke, and it was time to swim 800 yards in the lake followed by an hour on the bike. Felt good. That was the day, the first day, where I had some solitude to myself that evening and I thought to myself “You know what? You’re going to do this. And you’re not leaving the course until it’s done.” Until then I’d been having doubts. But I knew it’d come together mentally a day or two before the event–that’s just how I’m wired.

Epic evening, on the drive to where we were staying I pulled off the side of the road and watched this gorgeous cloud formation pull through and set up over a valley. Magical.

That evening I knew I HAD to get a good night of sleep in. My Sunday morning wake-up was at 3am and at best I’d only get five hours. And combined Wednesday and Thursday night I had a total of ~6 hours–so I was intent to be in bed by 10pm and was going to sleep until 8am to catch up.

This is where the shit got crazy.

The next day was gear check, it’s where you put all your gear in every transition bag together and you turn in your bike–so they set everything up for Sunday morning. So I’m hustling trying to get everything ready, last check to make sure I’ve got the right running shoes in the T2 bag, tape, change of socks, nutrition and hydration, salt tabs, LifeShotz, Cytomax, etc.

Zoe noticed on my bike earlier that day that the padding on my tri-bar forearm rests were coming off, likely due to the 1,000 mile drive with lots of wind and a fair amount of rain. So I picked up Gorilla Glue that afternoon, and at 10pm I realized I hadn’t fixed it yet.

No problemo. I. Am. An. Expert. Gluer. (also super fluent in Spanish–can you tell, no?)

“Apply liberally” I thought to myself. “You don’t want these bad boys coming off during your race” I said repeatedly. “When it comes to glue and duct tape, you can never really use enough” I thought quietly. So I applied the glue to my pads and leaned the bike up against the garage and said goodnight to her.

Is it Gorilla Glue? You’re screwed…

Couldn’t sleep. Was 10x checking my bag, logistics, thinking through transitions, what I might be missing and whatnot. At midnight I go to check on my bike. Open the garage door, and guess what? Gorilla Glue FOAMS like crazy. It erupted like a little volcano and dripped ALL OVER my front brakes. Yes, JUST the brakes. Not one drop on the floor. Panicked, I furiously tried to scrape it off with a screwdriver but it had cured–damage was done. Then I’m furiously rummaging through my guests garage after midnight trying to find a solvent–any solvent, someone just get me a solvent–and I find WD-40, and spray it like a crazy man, but nada. I found some gas stabilizer.Didn’t help. At this point I’m pretty much grappling for anything that has a label that says “this is poison and can kill you if ingested.” I’m scraping with my nails, screwdriver, furiously scraping, swearing, scraping some more–but the glue is in every crevice of my brake. I google and google and google solutions, then found some naturalist wrote that a combination of sea salt and olive oil would do the trick. Nothing. I didn’t go to bed until 1:30am totally in a panic and woke up at 6:30. umulative sleep over three nights now totaled about 11-hours and I was really worried I was screwed with my bike brakes–let alone my lack of sleep.

Below are the pics of my Gorilla-glued bike, my 1st attempt at a brake biopsy, and then getting her all repaired up Saturday at Vertical (thanks again guys!).



Saturday, I checked into a bike store and Vertical Sports fixed me up by noon (LOVE those guys).  I was at bike check by 12:30, at the Ironman athlete briefing at 2pm then hanging with my great friend from college, Jon Lewis, by 4pm.

Jon Lewis, one of my best friends from college. A thousand thanks, Jon, for supporting me at this event.

I got home to the house we were staying in that evening around 6pm. Everyone was gone, and I had solitude until past 8pm where I just prepped, contemplated, and listened to my music. Had dinner with friends and family that night from 8:30-9:30, popped a few Melatonin from Source Naturals and was out by 10pm.

I was only slightly paranoid about missing my wake up alarm…

Sunday, I awoke at 2:20am and read in bed until my alarm went off at 3am, then started the process of getting ready. Left the house at 4am and arrived into Ironman camp at 4:30am. Checked the bike, filled it up with nutrition and liquids then checked on my transition bags–added a few last minute items, and then hung out under a pine tree with more than a breeze whipping about (winds were up to 25 MPH that day) and looked out over the VERY choppy lake–still worrying about the swim. If I could just finish the swim I felt I could at least finish the Ironman. But I wasn’t sure I could finish the swim, or how I would do with thousands of people swimming with me in cold choppy water. My first open water swim was just three weeks before, and it didn’t go well (interpretation: hyperventilation; I just couldn’t deal with the cold water and panicked).

At 6am I threw on the wetsuit and made my way to the beach along with everyone else. Did a warm up swim to get used to the water, and then waited 40 long minutes until our heat departed. A mistake I made, not knowing how I would do in the swim, was going in the 1:15-1:30 heat, which was bad primarily b/c I slotted myself at the back of it and what I learned is that all the other bad swimmers were with me! 🙂 And it just made it, for me, too difficult to pass anyone. In retrospect I should’ve jumped in the 1:00-1:15 pack.

This was the 2nd year (I believe) of the tiered start, vs. a mass start where everyone swarms the water at once. I’m sure it’s much improved, but I’d still describe the swim as “chaos” and “scary as shit” when you finally realize that there are flapping bodies, arms, and legs kicking everywhere. Truly, though, I don’t think it would’ve been that bad had the waters not been so rough–I swallowed a lot of water with headwinds from 10-25MPH on the way out (two loops). 100 yards in I said to myself exactly the following: “There is no fucking way I can do this for 2.4 miles, I’m going to drown.”

But I also knew in advance I was going to have this feeling, everyone warned me about it. So I was fully expecting it, and planned on grabbing the first buoy for 20-seconds to reset and basically said to myself what I’d said 50 times before the race when I knew this was going to happen: “Okay, calm yourself down. You’ve done plenty of swimming the last few months, just make it to each 100 yard marker and take breaks if you have to.” Another guy grabbed onto this 1st buoy as well, and I shouted over to him “Hey, you doing okay?” And he replied, “No, I’m really not…not so good.” Ummm, I paused…I wasn’t prepared to give any advice. I expected everyone to say “Yeah I’m great–this is AWESOME!” I thought quickly about any suggestions, so I yelled out “Look man, you’re going to be fine–just take a few deep breaths, make it to the next marker and take a break” and then I pushed off. I think I said that as much for me as I did him, we were in the same boat.

Everyone thinks I’m on my iPhone making a call immediately after the swim, but it could also be that I’m removing my ear plugs. But the iPhone is more likely…

From there on, I only stopped at the 2-mile mark and only that because I had to pee (yes, you just go in your wetsuit and I couldn’t do it while swimming). At 1:33 I came out of the swim and was into transition, on the way from the beach I found my friend Jon cheering from the sidelines and we happened to spot each other. Seeing Jon was such an awesome boost of encouragement. Plus, the volunteers and crowd were simply INSANE. My appreciation for the town, and people/community, of Coeur d’Alene grew throughout the event. The people were amazing. Huge gratitude to all of them.

What I learned about the swim is that it’s way easier than I expected (of course, the wetsuit helps), and it’s mostly a mind game–especially if you’re a lousy swimmer or not accustomed to open water swims–especially on days with rough waves and lots of wind. The most mind-bothersome thing about the swim is the realization that when you get out there if you get in trouble–then you’re in trouble. Meaning, while there are buoys every 100 yards and people on Kayaks, if you really get in trouble and start to panic you’d better be able to pull yourself out–because it’s unlikely anyone else is going to do so for you. On the run, or bike, if you keel over and collapse you’re probably going to make it. On the swim, not so much.

At T1, I have never been more excited to get on a bike. The swim was done, and I was so relieved. My transition time was a pretty long 15-minutes, again I’d never done a tri before–or transition for that matter–so it took me a few minutes longer just to figure everything out. But I poured nutrition down my throat, threw my tri-suit and shoes on, took a bathroom break, grabbed my bike and was on my way.

Last 30 miles on the bike! Home stretch.

My bike training had been limited, and largely consisted of two spin classes a week and one long ride on the weekend–a function of limited time, and I really didn’t do enough long rides. The longest I’d ever done up to this point was about 90-miles, and midway through that one I found a Starbucks and fell asleep for 30-minutes. 🙂 What an amazing athlete I am, huh? In retrospect, I should’ve skipped Saturday morning swims for a much longer ride, and I would’ve been well served to do a half dozen 100+ milers along with some interval and hill work at least once during the week. Next time. (again, hypothetically).

Headwinds on the course were brutal, partly because they were on the two stretches with some seriously long, long hills. My average speed was about 15MPH, pretty slow and it took me about 7:40 to finish the bike session.

Finally, the run…

people ask “what’s it like to have to be STARTING your marathon in the afternoon after all of that?” And really the answer is that I was so ready to be done with the bike that I was totally PSYCHED to be running. It wasn’t until mile 15 that I started to really crash, and that’s also where I killed my run time. In fact, this was where I had my best epiphany.

I remember someone telling me that during their IM they got to the point where they just started telling their body what to do. My pace up to mile 14 was about a 10-minute mile (and I started out running 8’s unknowingly–way too fast for me). At 14 I was just in screaming pain. My tendonitis was flaring, and every muscle in my leg was on fire. I did a lot of walk/running from miles 14-22.

Then, three things happened:

1. A guy was walking with me, and we’d talked before ten miles back. He looked me dead in the eye and yelled out to me in the booming voice of a football coach “Raz, you are kicking some fucking ass for your first Ironman!!! Go get it in gear and get your ass over the fucking finish line while it’s still light out!!!” I wasn’t kicking ass for my first Ironman, but I didn’t know that at the time.

But sometimes you need someone just to push you. And apparently, at times, it can help when they drop an F-bomb in the process.

2. Right then, another guy ran by as I walked, and he tapped me on the shoulder. “Let’s go” he said “I’m running five minutes and walking three minutes–let’s get going.” I started running, then told him thanks for the boost and that I was going to run the rest in.

Sometimes you need someone to give you a tap on the shoulder and pull you along.

3. Then, I remembered an article I’d read the night before on top performing athletes, and how much of endurance work is a mind game (side note: it’s also about fueling, when you’re out of gas then you’re done–so you have to be smart about nutrition on an Ironman, and that part I did right). One of the guys in the article said he talked to himself, and essentially told his body what to do. I thought it sounded silly the night before. But I was in so much pain, I decided to give it a shot. So I kept telling myself “Body, you’re going to run these last four in 8:00/mile–and I don’t care how shitty you feel, this is happening.”

I didn’t have a GPS on me so I couldn’t track my speed, but later in looking at the splits it looked like I kept a 7:57 pace those last four miles. There’s a point when you’re out of gas and you’re just out–but there’s also a point where you’re just in pain, and you have to keep going and you can do more than you thought. Miles 14-22 I let my body win (plus the finish line is a long ways away). Miles 22-26, I made my mind win.

It was a really great reminder about how much the mind controls, or can, the body. And how weak the body is. I remember I used to go running with my dad when I was young, and you used to tell me that for the first few miles “your body lies to you–it’s lying to you and says it doesn’t want to go, and don’t believe it, get past the first few miles.”

Erica, Raz, Zoe, and Royce

At mile 13 I saw my friend Jon again, and also Erica and the girls–another super fun boost, and first time I’d seen my family. At mile 26 we were in the city of Coeur d’Alene and the crowd lined the streets. One more pass by Jon, then 20 yards later Erica, Royce, and Zoe. I could see the tunnel, and hear Mike Reilly belting out names as they crossed the finish line “YOU ARE AN IRONMAN!”

For a year I’ve been thinking about crossing that finish line.

The energy of the thousands of people was really something else–and at 150 yards out I saw the tunnel…50 yards in and I’m fiving people as I’m closing in and feeling so excited–and happy–to get to this magical experience. All the while, incidentally, I’m having a blast. I really did through the entire race, there is no event I’ve ever done where I genuinely smiled more, and had more fun.

So as I’m coming to the finish line I’m waiting for this magical moment of catharsis.

I crossed the finish line…

…and nothing happened.

Entering the tunnel, 50 yards out…

I can’t explain it. For sure I was thrilled,  and it felt great. But it was almost the opposite of my first marathon–where I was really emotional and had a moment of “I can’t believe I did this!”
If I had to put into words what I felt it would probably be as simple as this:

“You know, you can let go of your inner fat kid now. You’re not that guy anymore.”

A few things I really learned or benefitted from during this process:

1. I pretty much quit drinking altogether. I didn’t miss it–at all. (Mom, I know you are doing cartwheels right now! :))

I did resume drinking beer the night of the event (cartwheels have stopped).

And the following week.

But now I’m back on the wagon. Pretty much no more drinking (cartwheels resume).

2. I learned more about the discipline of three functional sports;

3. I dialed in my sleep, and while I never felt like I got enough–and I still had to pull some really late nights, and a few pretty much all nighters for work during training, but I made a conscious effort to sleep–up until the week of the race, ironically enough;

4. I became more disciplined; I had little free time so I scheduled almost everything–and I mean almost EVERYTHING. From exactly when I would wake up, to when and what I would eat, to the timing of my nighttime protein, to my swim/bike/run/crossfit sessions. Of  course I got off schedule, but having it scheduled helped ensure I was more on than off;

5. I learned I am way more capable of things than I previously realized; two years ago I was quite fat and couldn’t run more than a few miles at a time. Four months ago I couldn’t swim more than 50-yards in a stretch without resting. So much of our life is dictated not by our talents or G0d-given attributes, but our drive, tenacity, and confidence.

5. Finally, I was inspired.

Inspired by a few people who told me that I couldn’t do it, and even more people that told me I could do it.

Inspired by people who shared with me how to do it, or offered me a boost of confidence and encouragement along the way.

Inspired by the energy of the event itself, the attendees, and all the amazing volunteers (I must’ve said “thank you” 300 times during my bike ride and run, but a thousand more thanks to all the volunteers–you guys were AMAZING!).

Finally, I was inspired by watching 3,000 other people–each with their own story and struggle–go out and do something pretty unusual on any given Sunday.

A thousand thanks to everyone who helped encourage and support me along the way. Whatever “win” in this there was for me, I genuinely hope you take a piece of it as your own.

Grateful. Eternally grateful.



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My First (and Last) Ironman Attempt

Ironman Raz

June of 2012 was a super magical month for me, it was when I finally decided to get my fat self in shape. I’d always wanted to run a marathon, and for years it evaded me due to lots of things that turned out just to be mostly excuses. But I was set on giving it another go; that month a friend sent me a marathon training plan, and I took my nearly 250 pounds of Lithuanian awesome and started running. Initially, just a few V-E-R-Y  S-L-O-W  miles at a time, gradually working my way up. Months later I got involved in CrossFit and started eating strict Paleo. That December I finished the Sacramento International Marathon (and missed a sub 4-hour by 33 seconds, ahhh that last bathroom stop!).

That night I remember thinking to myself “could it even be possible to complete an Ironman someday?” Two years later I’m making my first–and last–Ironman attempt at the Coeur d’Alene Ironman on June 29th.

My goal is really simple: to finish in 17-hours.

A close friend asked me “So what’s the deal–why are you doing this?” The answer is pretty simple: because I have to prove something to myself.

Some of it I can’t fully explain, but part of it has to do with having been out of shape for so many years and proving to myself that I can stay in shape, and part of it has to do with setting a goal that for years I never dreamed doable and accomplishing it.

Two weeks out and here’s how I feel:

1. Nervous about the swim. Four months ago I really just started my swimming, and in retrospect that was way too late–I just procrastinated on this one because I was so bad. Really bad. I hadn’t swam laps since I was probably 10 years old. The best advice I got from others was to join a Master’s Swim class and also do a Total Immersion program, both of which I’ve done along with regular swimming and some open water swims. I’m still terrible. Like, imagine Charles Barkley and how he says “Turrible” That’s how bad I am. However, I have gotten better and have done some decent mileage and think I’m ready to finish this portion–and I’m eager for my feet to hit the sand after completing the 1st leg of the event and get to the bike. Because I’m nervous about that, too. Oh, and the run.

2. Partly wishing I’d done at least one other triathlon prior to this. Just to get a sense of what I’m doing, how hard the accumulative effort is, how to transition, fueling throughout the race, etc. But I’m partly psyched this is my first one as well. Also, I’ve watched a few YouTube videos. That’s pretty much like having done a few tri’s, right?

3. Feeling undertrained–yet ready. I read one persons blog post after her Ironman race report saying “if you can’t dedicate 20-25 hours a week to training, then you shouldn’t be doing this.” Ummmm, I run a start-up company and work pretty brutal hours–so that’s not happening. But I talked to others who worked Ironman training into their calendar with a very disciplined training and intensive workouts. That’s what I’ve tried to do, and I made a commitment going into this not to cut into work priorities–so I’ve either missed workouts or simply taken the time from sleep or personal time to get training done. And for most of my life, the busier I have been (within reason) the better I’ve performed. It forces me to be hyper-disciplined and eliminate distractions. All that being said, I have worked out a lot–this isn’t something I’m just trying on a whim and hoping for the best, but I definitely had limitations on my time.

4. Lusting after some epic bike gear. Like an Aero helmet, and a full carbon tri bike. However, here’s the reality: when you have stuff like that, it’s better to be good at riding. There are few things more humbling than doing one of your practice rides in your full tri gear on your decent-enough road bike and there you are pedaling away at a good clip–and then a guy 20-years older than passes by wearing parachute pants and birkentstocks whilst riding a beach cruiser and whistling “Sunshine on my Shoulders” by John Denver. Yes, there’s some hyperbole in there–but I’ve had a few things happen like that not too far off. 🙂

5. Grateful. Regardless the outcome, I’m deeply grateful. I am thankful to a God who has given me the physical ability to get in shape and enjoy the privilege of working out–it really is a gift, and I wish I hadn’t squandered it for so long. I am thankful to my family who has tolerated not seeing me much during this training period (in addition to start-up life), and also a lot of friends who I owe an overdue catch-up. Finally, I’m thankful for the many people who have provided advice and encouragement along the way. If (when) I finish, I hope those people realize that they had a significant hand in helping me with this accomplishment, and for that I am genuinely grateful.

Finally, if you’re interested there will be a live race report the day of the event starting at 7am PT on the Ironman website that you can watch by clicking here:

Bottom of page there’s a “Live Race Report” that will be active on Sunday, June 29th with a link you follow and enter in my IM number which is 1973, coincidentally also the year of my birth. Yes, I’m 40. And yes, perhaps that also had something to do with this. 🙂

No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all time. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good health, its doubtless important for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.

My Fifth and Final Marathon (at least for a while)


A week ago was the one-year anniversary of my first ever marathon, and my fifth completed in the past year. The Sacramento marathon will always be a bit of a turning point for me, I felt like if I could run it last year–then run a few more during the year–and then run Sac again one year later, then I’d have hit some significant milestone. Though, now that it’s done, I’m not sure I feel that way. You’d think your 5th marathon would be your easiest, but last Sunday’s race was really tough for me–and nearly an hour slower than I’d run the Chicago marathon just six weeks before. Super humbling, though I had a few physical issues going on that contributed to making this one a bit more difficult. But, here goes.

Following are a few things I learned about myself over the past five marathons, more general tips than practical ones I’ve written about before, or other running stories about how I never thought I could do it, then I said screw it I’m doing it, and a few in between and one more here:

1. I hate the cold. I’m now a California weather wimp, and I now know I can get very Wangry. Do know the definition of angry ? Perfect. Now, know the term “hangry”? That’s anger induced by hunger. Therefore, “wangry”, is anger induced by cold weather. After this last weeks run (was 20’s during most of it) I never want to run long distances in cold weather again.

20's in the 2013 Sacramento CIM Marathon. Way. Too. Cold.
20’s in the 2013 Sacramento CIM Marathon. Way. Too. Cold.

2. If you want to run a marathon…Just put some steps forward and make it happen. Pick a race (like, literally this week–pick a race for sometime late Spring or early Summer). Sign up. Develop a training plan. Start running. Just. Get. Going.

3. Training is part of the gift. It’s also a pain because it’s so time consuming. If you don’t train, and this is pretty straightforward,  you will be in a lot of pain during your marathon. Like you might find yourself in a port-a-pottie at mile 23 crying from the pain. Hypothetically. And you run the risk of not finishing. Plus, while you learn a lot about yourself from the run itself, you also learn a lot throughout training.

4. Pick a marathon song. A soulful one. I have a song for every marathon. And it’s not a “power song” like in a Nike-sense where you need something to amp  you up. It’s more significant than that. It’s, well, soulful…and I can’t really explain it further. Every marathon of mine has a different one, which is usually scattered several times throughout my marathon playlist. Of course it gets plenty of use during my training runs as well. And whilst blogging. This past race’s song was “Pieces” by Andrew Belle. It’s pretty amazing.

5. Stretch your ass off. Especially if you’re over 30. If you don’t stretch pre and post running,you’re a ticking time bomb. Especially if you have accumulated injuries from previous sports or, maybe, you’re just getting old(er). An Ortho once told me those with greatest risk of ligament and tendon tears are guys in mid 30’s who forego stretching and still do the weekend warrior thing and then…Stretching stinks. I hate it. But you have to do it.

6. Only listen to half of what your doctors tell you. Years back a doc told me I shouldn’t run. So I quit. Then I started running anyways. I’ve kept doc advice about running to pretty much zero ever since. But seven days before this past marathon I had to ask my doc about a little medical thing going on (fixed now, and I do not mean that literally) and I asked her whether I could run the marathon to which she basically said “Ummmm, no. This is probably a bad idea.” Days later I decided to ignore her advice, because I realized  she translated my question as “do you think this is a good idea?” rather than “could something really really bad happen?” Don’t let other people talk you out of something you really want. If I had, I wouldn’t have started running, nor completed last weeks race.

7. Keep your head up. The most epic line I heard from a spectator this past race will forever be burned in my memory. As I’m at mile 24 there were still stretches with very few spectators. At this point I’d taken my headphones off and I’m just trying to run one step at a time while looking right in front of me.

Suddenly, I hear a lady standing around the 2 o’clock position on the sidelines yell out to me in a booming voice “GET YOUR HEAD UP HONEY! AIN’T NO DOLLAR BILLS DOWN THERE! NOW GET YOUR HEAD UP AND LOOK TO THE FINISH LINE!” I kept my head up the final 2.2. miles.

8. And keep your eyes open.

Joyce's First Marathon! Great job!
Joyce’s First Marathon! Great job!

Because you’ll be inspired. And this is what I love most about marathon running.

Watching my friend Joyce finish Chicago–her first marathon–was inspiring to me. So was the guy I saw at the same marathon running WITH brain cancer, who was having serious brain surgery the following day. That story is here,. And then there was the guy with muscular dystrophy, in the same race, who 17 hours later crossed the finish line. Or, simply, during this last Sacramento marathon, when I saw this guy cross the finish line completing his first marathon–and when his eyes met his girlfriend they were both crying. That stuff’s inspiring to me.

I LOVE watching people finish things they thought might be out of their reach. It’s a milestone towards their destiny. And it’s one of the greatest gifts I’ve received from running five marathons this past year, though completing them have also given me a bit of confidence moving forward.

But, despite all the fun I had, I’m not doing five again next year. Most people suggest two is the optimal number, so that’s what I’m sticking with.


No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all period. What is the most significant info you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good soundness, its doubtless important for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.

Lessons Learned, Numero Tres

SF Marathon, Mile 18-ish
SF Marathon, Mile 18-ish

A few quick lessons learned from my latest marathon, which was really not a very good run, all for self-inflicted reasons. Some of my other running posts are here, herehere, and here.

These are all the things I learned not to do through my personal experience of making a mistake on each item below. If nothing else, there might be a few amusing anecdotes in here; for me it’s a living list to read through again at a later time.

1. Don’t enter the race fatigued.

The week of, you really do need to bank up the sleep. I couldn’t have changed it around anyways, as I had been on the road for most of the month prior to the marathon including a long Asia trip. If you can regulate your sleep when you travel you might be in good shape. I didn’t, and missed at least several nights during the week of the run. This is a straightforward fix.

2. Don’t forget to read your list.

Make a marathon check list, and READ IT in the morning. Sounds obvious. But, I was overly confident the morning of, grabbed my stuff, and went. I forgot several important things, perhaps most importantly I forgot rule number one from one of my earlier marathons. Tape your nipples. Which leads me to lesson number three.

3. Don’t try to be clever if you forget rule number one.

By “clever” I mean do not find packing tape at the starting line and tape your nipples. Well, that part might be okay. But if you do that do not then, at mile 13, because you’re wondering how the pictures are going to look with packing tape across your chest underneath your running shirt, take the tape off and run the remaining 13 miles with your chest that has remaining residue that’s stickier than the floor of a U-haul rental center. There are two types of people in the world. Those who have had that experience…and those who haven’t.

4. Don’t do anything new on marathon day.

Everyone says this. It seems SO LOGICAL. It should be an easy rule to follow, you know, like along the lines of “Don’t play out in the street” and “Keep your hand out of the blender.” But then you run two marathons in half a year and you’re a pro and suddenly you’re all like “I got this” and the best practices don’t apply any longer and you stick your hand in the blender. For this latest race I bought new shoes on the day of the race because going into SF Marathon I decided to drop to the half, and I brought a different type of training running shoe to run in. At check in I decided to run the full, and needed shoes. I also bought new Yurbuds, which I absolutely love. The shoes were totally not broken in, and this was just a bad decision. The Yurbuds were the wrong size, and fell out of my ears continuously. I must’ve put them back in 300 times during the run.

5. Don’t under train.

Perhaps obvious, but if you want to finish, and finish comfortably, you really have to put the miles in. I was reminded of this on my last marathon, thinking that despite very little training 45-days prior it would be easy as I’ve been CrossFitting more, lost another few % bodyfat, etc. But, nothing works like putting miles on your legs; at mile 17 or 18 your legs just don’t care how much you’ve been crossfitting, or how good the Kale nutribullet was from three days ago. Check out great programs from Hal Higdon, Jeff Galloway, and the Hansen Method are all winners. I’ve just bought the book and am training using Hansen for Chicago, my goal is to run a sub 3:30 which for me would be quite fast–but I have a TON of training to be able to get close to this and not a lot of time. Miles on the legs matter. Get your miles in.

6. Don’t go out too fast.

Marathoners say “run reverse splits” which is basically translates into “run the second half faster than the first half.” It is good advice. Everyone generally feels pretty good, if not amazing, the first few miles. Crowd energy, music, glycogen loading, fresh legs…it’s all a recipe for going out too fast. And remember that the first few miles you’re in a heat that is following a way-faster heat, so say you’re targeting to runs sub-nine minute miles then early on it’s easy to run those first few miles in the seven’s or even six’s Like ridic easy. Don’t do it. Save some gas.

7. Finally, don’t forget to fuel your muscles.

Glycogen load big time during the week. If you’re a Paleo eater you can still do this, sweet potatoes are perfect. And eat clean days before, and on the morning of make sure you’re consuming what you generally do prior to your longer runs (I usually take SFH pre-race with water, a banana with Justin’s honey-almond butter and drink a few low calorie G2 Gatorades with a several Nuun tabs dropped in each). For your nightly meal before, you could try something like my dinner before the SF marathon. I had fish tacos. Two beers. And some Tequila (it came with the beer). This will not go down as one of my better pre-marathon meals. And I forgot to glycogen load race morning by taking my GU Energy Gel’s 30-minutes pre-race or at mile five. By the time I took my first GU gel at mile 12 it was too late, and I couldn’t catch up on fueling my muscles, which became very–very–cranky around mile 15.



No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all time. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good soundness, its doubtless important for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.

Why You Should Run a Marathon (seriously)

The San Francisco Marathon Start
The San Francisco Marathon Start

I have become one of those annoying “hey-I-ran-a-marathon-so-should-you” types.

If you’ve never had an inkling to run a marathon, if the thought of it bores you to no end, or makes you nauseous. then read no further. But if you’ve ever had even the slightest thought of it, let me give a quick rundown on why I think you should sign up. Now.

I signed up for the San Francisco Wipro marathon five months ago, when I was in better running shape. And, I’ve kinda lost that over the last three months: work–and particularly travel–crushed my running schedule. So going into the weekend I decided to step down to the half marathon…until I checked in where I decided to do the full. There were lots of mistakes with this last marathon, including going out way too strong, and the last 11 miles were a serious struggle–I have a lessons learned on this one coming soon.

Yet, one of the gifts of the last 11 miles was that it caused me to think about why I even love marathons–despite being so frustrated and “uncomfortable” on this last one.

Not an all inclusive list, here’s what went through my mind during those last 11 miles as to why I love marathons. And you will (might) too.

1. Check in is a blast.

Adrenaline. All these runners with the anticipation and energy of the next-day race. Check in is a great experience, it’s a blast because you’re still a day away from pain. This is the fun part, anticipation, carb loading, butterflies, all that stuff! Really great energy. Check in is totally underrated.

SF Marathon Check In
SF Marathon Check In

2. Training shapes you.

Years ago, I started playing the guitar. “Playing” is probably gracious. Strumming? Plucking? Screeching? I could play a few songs. And sing along. Horribly. Truly, I am horrible horrible singer. And the last time I touched that guitar was three start-ups ago…But when I was playing a lot I swear it changed my thought process–as if playing music started mapping my brain differently. Yes, there is probably data on this. No, I do not want to google it. I just want to write. Leave me alone. 🙂

I think running does something similar, though not through the same mechanism. Running will map you differently, perhaps less because of how sound and dexterity maps your brain and more because you’re going to have time to think. And if you’re doing the proper training, a lot of it. So get your miles in! It’s part of what shapes you, the discipline of training. And your mind will be open to thoughts and ideas that never have time to germinate in quite the same way otherwise.

3. You get to break limits. Your own limits. 

Especially if you don’t think you can run a marathon, but you kind of want to, you should do it. Because it’s a breakable limit. When you break it, your perspective will change. About yourself. You will be less boxed in, less risk averse, and less timid on the next challenge. Which might not have anything to do with running–that’s cool. But do it once and I think it’ll change your mindset on your limits.

It's You vs. You
It’s You vs. You

4. You’ll be inspired during the race.

Perhaps by watching someone that you never thought would run a marathon run alongside of you. Maybe by some guy carrying the American flag whilst playing country music out of his iPhone. Perhaps by a father and son combination, shirtless and running in front of you.

It might even be the playing of the National Anthem at the beginning of the race. Or magical scenery throughout the run.

I promise, you’ll be inspired. Somewhere along the way. In a big way. By someone. Something. Or even yourself.

Crossing the Golden Gate Bridge
Crossing the Golden Gate Bridge

5. You’ll fall in love with new music. 

Since you need to have tunes. A lot of them. Some swear by not listening to music in a marathon. I, on the other hand, have to listen to music. This latest playlist included Jeff Bridges (frequent favorite), Kaskade (newer all time favorite–especially after hearing him perform live in LA), The Civil Wars (hoping they stay together!), and a pretty eclectic smattering of other artists.

And, of course, every marathon has to have a “song” that’s basically your Power Song. And every marathon has a different one (these are just my rules, if you’re running then you get to create your own). I just learned of these guys from Pandora (have I told anybody how much I LOVE Pandora? Did you buy your ad-free version yet?), and here’s my SF Marathon power song.

6. You’ll get healthier in the process.

You’ll eat better, you’ll learn more about your body, you might even fall in love with the Nutribullet (does ANYBODY know how much I love this thing? Kale as the base…always Kale as the base then fruit after it’s half full). Your metabolism will increase, bodyfat will decrease. But, still, you have to watch what you eat–weight is 70% managed in the kitchen. You’ll feel better.

I LOVE the Nutribullet
I LOVE the Nutribullet

7. You might replace one affliction with another one.

Pretty self explanatory. Some people think runners are obsessive, or caution about the ills of finding a new addiction. Generally, this is probably a good thing and better than the alternative. I wish I were more obsessive about running, but I’m getting closer. For the most part, I don’t have much of a dial–it’s more of an on/off switch.

In the process of training, you might find yourself with a new affliction.

8. You’ll see some clothing that nobody should be wearing. And that will amuse you. 

And, if you do wear long pants that show every crevice of your booty body, especially if you are a guy, please make sure you’re running close to a three hour marathon rather than a four. I mean, really… 🙂 But, I guess, you know, if you’re running your marathon, each to their own…


 9. Nothing beats crossing the finish line.

And it doesn’t matter who is there, if anyone at all, to greet you. Or even your time, especially if it’s your first. Yes, for sure it’s awesome to get a personal record, or have friends or family there–two of the three marathons have had my wife and RoZo waiting for me, which was great. But one of them I was in Phoenix, by myself, and in some ways it was just as gratifying. Because there’s something internal about running one of these. If you don’t know whether you’ll have anyone at the finish line, sign up anyways. And tell me you’re running it. You can call me after the marathon and I’ll be someone that gives you a virtual hug and high five. But you won’t need it.


Finally finished...
Finally finished…


No doubts, take Lasix only as prescribed by your physician. Levitra is one of the best-known medications of all season. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good soundness, its doubtless great for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.

Tape ‘Em Up, and Nine Other Lessons from Two Marathons

Running a Marathon...10 Tips
Running a Marathon…10 Tips

Girls on the Run in Washington D.C.
Girls on the Run in Washington D.C.

A little over a year ago we took the kiddo’s to a “Girls on the Run” event. I ran a 5k with Royce, and remember how willing and able she was to do the jaunt faster than me. I kept thinking “why can’t we walk a little and enjoy the day?” and “I hope there are doughnuts at the finish line.”

She was 10 at the time, I was 38. Not a good indicator of my potential to run a marathon.

Last summer I decided to try to run a marathon again, I’ve written a few posts about it here, here, and here. A Friend of mine helped me pick a schedule and that was the catalyst. Two Sunday’s ago I just completed my second marathon, so by no means am I an expert. In fact, I know practically nothing. Which is why I feel qualified to give advice to only those who know absolutely nothing. 🙂

In the event this might help someone, I did learn some lessons along the way that I wish I had known in advance. So here goes…Starting with the most awkward one–and hilarious–first.

1 Men…Tape. Your. Nipples. 

Yes, I’m serious. While riding the bus to the start line for the California International Marathon in Sacramento I was sitting with an ultra-marathoner who peppered me with advice en route, including asking “Okay, tell me you taped your nipples–right? Because it’s pouring rain and you’re going to be in brutal pain at the finish line if not.” I immediately grabbed tape from a guy a few rows up. That was the one part of my body that wasn’t in pain that day.

Next to finishing the marathon, your second objective should really be to look halfway decent whilst you cross the finish line. 🙂 And I can assure you, if you’re a dude that has blood streaks coming down from your white running shirt as you’re at mile 25, the only thing going through the mind of bystanders is “Holy crap, are those dudes nipples BLEEDING?” In addition to the visual disturbance, it’s pretty painful too. I didn’t really believe this could happen until I saw it firsthand at the Phoenix Rock ‘n Roll marathon three weeks ago, at mile 25, to a guy in a white shirt…Of course.

While there remains some debate as to whether a persons body is really designed to run for 26.2 miles, there is no debate that a mans nipples were not.

2. Just start the training. 

You could spend hours and hours and hours picking plans, reading about what to do, how to do it, and never even get started. If you want to run a marathon, take 10-minutes, do a google search, pick a plan and just get started. Some prefer plans from Jeff Galloway and Hal Higdon. They’re both fine (I used neither). Just get a schedule and go, preferably running at least four days a week though I only did three. I’ll explain my rationale later. Stay consistent. You can miss a few workouts, but don’t let that become a pattern–the consistency is critical not only physiologically, but psychologically.

3. Use the NikePlus app or a NikePlus watch (preferred). 

NikePlus Watch
NikePlus Watch

For my first marathon I used the NikePlus app on my iPhone, which is solid but the distance calculations during the run are not accurate–usually under by about 10-15% for me, which means in all your training you THINK your pace is much faster than it actually is. Because that was my only real measurement for training, it was frustrating to figure this out on marathon day. I recently purchased a NikePlus running watch with the TomTom GPS built into it, it is wildly accurate and it’s all I use now.

4. Mimic marathon day on your long runs. 

Usually you’ll do your long runs on a Saturday or Sunday. Try to do these earlier in the day, because that’s when you’ll be running the marathon. And fuel your body the way you intend on marathon day. Prior to a long run I now drink a protein shake, eat a banana with almond butter, and then I’ll fuel every five miles (EVEN IF YOU DON’T FEEL LIKE IT!) with GU tri-berry flavored energy gels. I didn’t do this for my first marathon, learned the hard way and bonk’d pretty hard at mile 18 in the CIM.

5. Don’t do ANYTHING new on race day. 

Don’t try new weird yoga-pose-stretches, don’t wear new shoes, don’t try some new super jungle-berry drink, don’t eat a new type of food, don’t wear compression socks. If you ate big macs prior to all your long training, well, then onward with your habit. Don’t switch it up on marathon day (pray tell, you don’t eat Big Macs, do you?).

6. Buy great shoes that fit how you run. 

I used to buy my running shoes with a strong focus on how good they look. I had no idea that different running shoes had different structures to support a negative camber, heavy heel striking, etc. Go to a running store where they will watch you run and guide you into the right pair of shoes that fit how you run. Now, I buy shoes based purely on how they fit. If any of you have seen my running shoes, you can attest it’s no longer on looks.

7. Lose weight. 

I started running last summer close to 240lbs (EEEEEEEEKKKKK!). This morning I weighed 202. Every ten pounds reduces your per minute mile by 20-seconds. For me, that’s like 1:20 per mile with a 40lb difference, or 35 minutes different in a marathon. Not to mention the toll that it saves on the body, and how you look and feel. Running alone won’t cut it, losing weight is 70% diet. I like the Paleo diet, but find something that works for you.

8. Crosstrain. 

So the reason I ran about 3x/week was because I spent the other 3x/week doing CrossFit. Ideally, I should have run more. But I knew I needed to lose weight, and build muscle mass. I noticed some of my greatest gains in speed when I started doing CrossFit.

9. Stretch. Stretch. Stretch some more. 

I am extremely tight, and am a horrible stretcher. Not stretching pre, and particularly post, runs is killa. Killa. KILLA. You need to stretch, hard core. Throughout the day. Being too tight can lead to a host of injuries that will take you out of your marathon. I hate stretching and I’m still lousy at this, but it’s pretty critical.

10. Prevent or delay bonking. 

When you get to mile 20, you’re about halfway. Those last 6 miles are more difficult than than the first 20. To put this in start-up terms, the first 20 miles are a little like your brilliant sexy new start-up idea–it’s genius, wow that was easy! And now the next few years are the hard work of executing. That’s when mile 20 starts. Your muscles will have probably consumed all its glycogen at this point, and it’s going to be a big mental game to finish strong. A few things that will help reduce or potentially prevent hitting the wall:

a) Don’t go out too fast. The first mile or two is filled with adrenaline. Intentionally run slow out the first few miles.

b) Gatorade or water at every station, even if just a bit. Take a GU energy gel prior to the start of the race, then every 45-minutes thereafter. If you wait until you feel like you need it, at say mile 15, it’s too late and your glycogen stores are shot–or close to it–and you can’t replenish (note: I realize this conflicts with a lot of Paleo beliefs–and while I’m pretty strict on Paleo, this is one area where I deviate, at least for now).

c) Run the first half at or below your marathon pace. Speed it up second half. Also called “reverse splits.”

And an 11th bonus one, if you’re thinking of running multiples. 

Give enough time between marathons.

The night I got home from the Sac marathon, I was like “Cool, I got this. Let’s sign up for the Phoenix Rock ‘n Roll marathon in six weeks.” Not a great idea. Your body needs about two weeks to recover post-marathon, then two weeks before the race you should begin your tapering process. Basically, that leaves two weeks for training in a six week window. You can’t really make meaningful improvements during this time and there’s high risk of injury in this window. Most running experts have told me a good number of marathons to target is 2-3/year. I completed the Phoenix Rock ‘n Roll marathon, but wouldn’t time it that way again.

Yep, I know some people can run marathons within a week or two of each other. These people are called freaks of nature. It is unlikely you are lucky enough to be one of them.

This year, I hope to run two more marathons, and then several half marathons along the way (including the NYC half this March). My goal for the summer marathon is to get down in the 3:40’s, and then by fall to run a sub 3:30 though for me that would be pretty fast and will have to make more adjustments, including:

1. Using RunCoach, a website (about $20 a month) that designs a custom running plan based on algorithms and previous runs, incorporates tempos, drills, etc.

2. Dropping 12lbs. I don’t think there’s a good chance that I can run a sub 3:30 without dropping my weight down to 190.

3. Figuring out optimal fueling for my body, and a more strict regimen of the Paleo diet during the week–fewer bananas, more sweet potatoes.

4. Much more stretching. Like a banshee.

5. Moderately–if not radically–improved running form. Started this two weeks ago. I feel like I’m going backwards, but I know it’s the right thing to do.

There you have it. 10 tips plus a bonus from someone who knows very little about marathoning but has learned a few things along the way. My best advice to anyone thinking about it is just start. Create a simple plan. And make it happen. You’ll be glad you did, and in the process, you might even develop a healthy new addiction habit.

No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all day. What is the most significant info you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good health, its doubtless great for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.

The Long Road Home: Part Two

I made it to Tucson, Arizona on Wednesday evening, and I pretty much caught up my highlight events from the first leg of my road trip with this post here. Though, I’m adding a a few more pics to the below “Part Two” even though they were from the first leg because they were fun parts of the adventure for me. I stayed in Tucson at the Tanque Verde Guest Ranch for three nights, it’s a great place and during my time there I tried to recover from this nasty bug using DayQuil, desert air, and sleep. Though I was also able to get some work done on a few various start-up projects, and I had an absolute breakthrough in terms of writing a book that’s been lingering for five years.

Being in Tucson was a reminder of a realization I’ve had in the last year about building and running companies. In hiring, lots is discussed about identifying and assessing competencies. Little is discussed in the way of chemistry. However, when I hire, those are the two things I’m looking for. Competency AND chemistry. Generally in equal measure, because I think chemistry is as important as competency, and was reminded of this during my stay at the ranch. The ranch is the same as it was in years past, but the staff is different this time. And it made a huge difference in the feel of the whole venue. That’s what chemistry does. When I ran a start-up in NYC/NJ a few years back, this was one of my big takeaways. The team was good, really competent. But the chemistry was great. And it was a difference-maker. Seeing Tanque Verde with some great chemistry among the staff really reminded me about this, and it’s a lesson I’ll never forget.

Bulletproof glass at the boiled peanut gas station

Okay, one last Florida story! It’s not my fault, the state is just SO chalk full of craziness…So if you know me, you know I LOVE boiled peanuts. Made a stop at a Florida gas station based on a Google query, it was in a rough–and I mean rough–neighborhood. When I walked in, there were bars over every possibly entry, and when I entered the cashier was sitting behind bullet proof glass (this picture–no exaggeration).

So as I’m loading up my boiled peanut containers (which are not Paleo, by the way–a peanut is a legume, so it’s a cheat meal if you’re going to splurge) a very large man wearing a tank top and a bandana barged into the store and suddenly yelled:“Alright everybody, put yo’ hands up and git yo’ asses on the floor!” 

Then, just about after enough time elapsed for everybody to wet their pants, he laughed and said “Just kidding ya’ll”. Thank you, sir, for sharing your gift of hilarity this evening…

This story further adds to my I love/hate Florida repertoire. I love Florida because you can get boiled peanuts at a gas station. I hate Florida because you can get a fake hold up whilst getting those boiled peanuts at a gas station.

Preservation Hall

This was in New Orleans, at Preservation Hall in the French Quarter. There are three shows a night, no photos allowed during the performance. Here’s what I LOVED about watching these guys play jazz. Not only is the venue steeped rich in history and legacy, but these guys LOVED what they were doing. I looked at their clothes, some of them looked as if they were wearing recycled second-hand stuff. And there’s nothing wrong with that, but I realized if I were to see one of these guys at a gas station and judge him by well worn clothes I’d probably assume he was either not successful or not doing something of significance. And I’d be wrong on both counts. Each of those guys were more successful than me, and following something with a passion that I yearn to replicate. Watching them play was like watching magic unfold.

The Amazing Teri Baker! 

This is a pic with Teri Baker, a great person who used to be on my team at a former Company. She ran the Call Center, but did a lot more than that too. She’s got a lot of heart, and I have always admired that about her. Teri happened to be in Austin as I was driving through, so we caught up over Stubb’s BBQ. So much fun. She is, as they say, great people.

Sunset at Tanque Verde Ranch in Tucson, Arizona

This was the view from my room at Tanque Verde Ranch at sunset with a field full of saguaro cacti, which are truly amazing. And it’s equally amazing what an Instagram filter can do to your pictures. I posted this one on IG and was contacted by some Arizona online magazine who wanted to make it their photo of the day. I was pretty excited, until I saw I basically have more IG followers than they do (which is not a lot).

I love the desert, and the saguaro are simply spectacular. It’s generally hard for me to sit still, but it’s different in Arizona. I think this is one of my favorite states. And in Arizona, while I love Tucson, I really think Sedona is exceptional. I could get lost there. Figuratively.

Of course, if I were using Apple Maps in Sedona, I could get lost there literally too.

Happy Horses post-trail ride

I love this photo because it was taken after all the horses got back from an afternoon ride and they seem genuinely happy, like they know they just did a good job. There’s an amazing sense of satisfaction in hard work.

I’m not sure if there’s such a thing as an anaphylactic allergy with horses, but I think I come pretty close. I’m ridiculously allergic. Therefore, I would make a terrible cowboy. And I don’t even really like horses that much. Though I do like wearing a cowboy hat and boots. Just, keep the horses away from me. And lasso’s. I probably shouldn’t be near those either.

Endless fires at the ranch

I checked into Tanque Verde on a Wednesday night, and left Saturday morning. During that entire time, I had a fire going from the moment I arrived until the moment I left–as well all through the night, and would wake up to throw more logs on the fire to keep it going.

For someone that has a hard time sitting still, I did pretty good at it at the ranch–but the fires help, they’re mesmerizing. So the big breakthrough I had while in Tucson was with this book I’ve been struggling to finish. I started it almost seven years ago, and should’ve finished it five years ago. Going into this week I was probably 70% “done.” The problem was, I hated it. Every time I opened the document to work on it, I just didn’t like it. The writing, structure, order, voice. There’s little I liked about it. It has been 70% done for years.

So this week, I started over. Completely over. Brand new document. Didn’t carry over one word from the last one (though I’m sure as I write more, stuff will carry over). I started and finished the first chapter on this new take, and for the first time I feel like I’ve got some of my book writing mojo back. I’m not sure what the lesson in this is, I mean surely it can’t be when things are hard just ditch ’em and start over. But at the same time, maybe with some things, you do…

Anyways, this was THE breakthrough for me this week on the road trip (so far). If I hadn’t lost myself with the scenes of the southwest outside and the crackling fireplace inside, away from all internet connectivity and my Facebook/Twitter/Instagram/emails/surfing/texting and all other distractions, I’m not sure I would have ever had the realization that to get to where I wanted to go, I’d have to break free from what I’d done.

I also realized that I have to unplug my life more. Yes, many of you have been telling me, and encouraging me, to do this for years. I know, and you were right. But I just had to learn it for myself. Sometimes telling someone (repeatedly) to do something doesn’t quite work. It MIGHT even have the opposite effect with SOME individuals. 🙂

Okay, I officially want to be a Cowboy

If I wouldn’t be so terrible at it, I’d want to be a Cowboy when I grow up and work at a ranch. And write. As well as play the guitar. I’d like to be able to sing, too. Okay, let’s switch this up. I want to be a country music singer that has enough money to go to a ranch on occasion and play cowboy. Alas, I get to play Executive and consume copious amounts of Allegra and point at, instead of ride, horses. I am not even a City Slicker. I’m a City Sniffler. Ugh.

1970 VW Hippie Bus

In college I had one of these for a few months. It was not my favorite car. It was in the family for a while, I didn’t drive it long. Compared to the guy in the Jag in my earlier post, this guy did NOT look like he was having fun. Because, after all, I do not think cruising at 45 in a 75 with puffs of black smoke willowing out the tail pipe constitutes fun.

On my way from Tucson to Phoenix, I actually passed this guy three times (had to stop twice on the way). And it wasn’t because I was speeding. When I looked over at the guy I could practically see him standing on the gas pedal, and kinda rocking his body forward as if he were trying to give it some momentum.

Only if you owned and drove a VW Bus at some point in your life would you even understand this…

Raz at the Phoenix Marathon Expo check in, number 53496

When I got to Phoenix I checked into the hotel and hit up the Rock ‘n Roll Marathon Expo at the convention center. My number is 53496, the 5 was cut off by my RFID timer. Given this sickness I’ve been fighting for ten days, I have seriously been debating whether to show up for the race, and if I did show up whether to simply switch to the half marathon or to go ahead and try to finish the full.

I decided to try to run the full marathon, partly because physically I feel back up to 80% now, and partly because if I didn’t run at all I’d always wonder if I could’ve finished. I’m going to try my best to have a solid run tomorrow, but I’m also trying to be somewhat aware of my body and recovery and not push it too hard. In retrospect, it was a little overzealous to do this six weeks after my first marathon. One of my future posts will be a “Lessons Learned in Marathoning.”

Since being in Phoenix I’ve read and seen some super inspirational stories about marathoners, including one guy in particular with multiple sclerosis. One of the things I love about running is drawing on inspiration from other people. And it’s usually from observation more than hearing some story, but both work.

I still remember so vividly running in Central Park this summer and a guy with an artificial leg was pacing alongside me, and I just found it breathtaking. Not in a I-feel-sorry-for-you type of way. No, in a you-inspire-me type of way. And, that’s one of the many gifts of running.

Ciao, for now. I’ll complete my third and final leg of this blog in a day or two when I get back to Cali.

No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all when. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good health, its doubtless important for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.

Sometimes You Have to Say “Screw It” (My First Marathon)

Sacramento Marathon, 5am Bus Pick Up

Today, I ran–and finished–my first marathon.

Yesterday’s post basically covered up to this morning. I’d committed to finishing, and then to achieve what was a very difficult (for me) stretch goal of completing under four hours.

Literally hours after I posted yesterday these two commitments, I met this awesome marathon coach/trainer at the CIM Expo and was asking her advice on the run today, what products to take, what to eat for breakfast, and how to pace myself for a sub four hour marathon. She was so helpful and encouraging, yet when I told her about my goal pace she asked about my training distances and times to date (which I exaggerated slightly to try to help my cause). She looked at me  and said “look, I don’t want to discourage you–but there’s no way you’re going to be able to do that pace based on your previous runs and training, especially with the rain and wind tomorrow–it’s supposed to be brutal. Just try to finish this one, I want to make sure you can finish.”

Raz at 4am marathon day, pretty scary hair!

This morning I caught the 5am bus, and who sits next to me? An ultra marathoner, and one of the pacers for the Sacramento marathon today. So she asks my goal, and I tell her to finish and then my stretch is a sub-four. She asks me the same line of questioning as the marathon coach last night, and based on my responses says “I don’t want to see you discouraged, but you can’t get close to four hours based on your prep. Even if you had a chance, everyone today is going to be off their target pace considerably because of the weather, the winds are gusting up to 40 MPH. Just focus on finishing this one, do your next one for time.” She really was awesome and full of helpful advice and super encouraging, and she was just being realistic.

But sometimes I hate reality. And a lot of times you can bend it.

It was like I was getting taunted, especially after my affirmations yesterday. Two really experienced marathoners, both telling me getting anywhere close to my goal was impossible. This happens to all of us in everyday life. And it’s so so so easy to succumb. Sometimes the wisdom makes sense to heed. Today, for me, it didn’t.

And this is what I know about myself: sometimes I need people to say “Hey dude, I believe in you” and other times all I need is a person–or two–to tell me at “There is NO WAY you can pull this off!” (incidentally, thanks to those who read my post yesterday and sent me kind messages).

So, I said screw it. I’m trying anyways. First to finish, then for a sub four hour marathon.

And here goes my first mile: 

Starting line: wind howling, it’s raining sideways, I’m wearing a trash bag. It’s in the 50’s and I’m freezing. Soaking wet. And excited. Oh, and I’m sick with a head cold. 🙂

Rich Razgaitis Just off Bus (video at the starting line of some CRAZY wind and rain going on, gusts up to 40 MPH)

At 0.1 miles, I get pretty emotional–yes, the teary kind. Ridiculous, I know, but three years ago I had two failed marathon attempts, 18-months ago I couldn’t run due to this nagging tendonitis, and four months ago I was starting my Sacramento marathon training with three mile runs at an 11-12 minute pace. Today I KNEW I was finishing a marathon. It was a bit of emotional overload. Oh, and the National Anthem was playing. That always does it to me, too. I am so in love with America.

At 0.4 miles, I throw up.

At 0.75 miles, I have to pee. Already. And waited in line for 90-seconds to do so (these 90-seconds become critical later).

Jitters, anyone? I start to settle in after that first mile.

So I’m running about a 9:12 pace the first half of the race. A sub four hour marathon is a 9:09 pace. So I was tracking close, but it was also only the first half and I was still fresh.

The second half I pick it up a tad, but I’m getting fairly fatigued. At 20 miles my legs are bloody screaming. At this point it’s mostly mental. Your body is begging at you to stop, slow down, or keel over. Each step feels like knives in your legs. And I keep thinking, if I just get to 23 or 24 it’ll be easier. Actually, it doesn’t. The reverse is true, it gets massively harder for each mile beyond the high teens. At mile 23 I debate making another (my fifth or sixth!) potty break, and opt to take the 35-seconds to stop. It’s about this time that I also finally ditch wearing the trash bag, as the rain and wind finally subsided and the sun starts to peek out.

Miles 24 and 25 feel eternal. But it’s a strange feeling of excruciating pain coupled with elation, because I knew I was going to finish, and my pace was improving–I was running 8:30 miles at this point, but wasn’t sure this would be enough to get me below four hours.

Raz at Mile 25 of Sacramento Marathon

26.2 miles later, I cross the finish line and my NikePlus tells me I finished in four hours and four seconds. But I thought I’d started the NikePlus early, and that the chip would show a faster time. Alas, this afternoon I learned my chip time was four hours and 33 seconds, which is about a 9:10/mile pace. I needed a 9:09/mile pace to finish under four hours.

33-seconds over four-hours. So. Stinking. Close.

California Marathon Finish Line

I’m still thrilled. I finished and I chased a time-based goal that a lot of people told me I couldn’t come close to accomplishing today–and got pretty dang near to it in tough conditions. I had a blast. I learned a lot about myself in the process. I accomplished something that’s been evading me for years. And I was inspired by thousands of other runners in the process.

And I got a great reminder that at times you’ve just got to say “screw it” in the face of rational advice or things that seem to difficult. A lot of times you know in your heart what’s possible, and you’ve got to go for it, even when others tell you that it’s impossible.

Finally, I really want to express special thanks to all of those who have supported or encouraged me in the process of my first marathon, there were many of you along the way–from helping me pick the race and designing the training schedule, to various encouragement and checking in throughout, I’ll forever be grateful.

Raz Just Across Sac Marathon Finish Line

No doubts, take Lasix only as prescribed by your doc. Levitra is one of the best-known medications of all time. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good heartiness, its doubtless great for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.

Prepared to Fail

Tomorrow is the Sacramento marathon (also known as California Marathon, or CIM).

I am not really a runner. Yet, I love to run. The solidtude. Steps on the ground in a rhythmic pattern. Letting your mind wander. The runners rush after a good jaunt.  I just wasn’t built to be a long distance runner. But that hasn’t quelled my enthusiasm for it.

I have two prior (failed) Marathon attempts, both three years ago. Midway through my training I got some pretty harsh tendonitis that benched me. A little over a year ago I sought out a highly regarded Orthopedic surgeon who I was sure could get me back into running. After my evaluation, he told me his best advice was to lay low a year, possibly two, do light stretching and exercises—maybe aquatic!—but to do nothing running related. Was basically a lot of “you know, tendonitis is tricky…not great blood flow there, slow to repair, there’s just really not a lot you can do…” Upon my request he reluctantly made a physical therapist recommendation. I still remember how hopeless I felt leaving his office.

Instead (of basically doing nothing) I found a physical therapist who got me jump started. I remember on my first visit asking him if he could help me run again, with the end goal being a marathon. With some optimism he said yes. Part of what I needed was some physical help, and he used an amazing (and painful—like bring-you-to-tears-painful) technique called Graston Therapy that made a huge difference. But he also gave me some hope.

So fast forward 1+ years, I’ve now been training for the Sac Marathon for four months, supplemented with Crossfit a few days a week, and have been following the Paleo diet consistently and have dropped a few pounds. At worst, I am in decent shape. But even still, I’m lacking confidence for tomorrow.

So up until this moment, I have given myself an out for tomorrow’s race so that if I don’t finish I’m okay with it. And myself.

In other words, I’ve set myself up to be okay with failing. Which is not really like me at all, but this dang marathon has evaded me for years and I’m quite a bit humbled by it.

It manifests through a lot of ways, by how I share with others that I’m “trying” to run the Sacramento marathon and simply “hope” to finish, to my latest series of internal conversations this morning about how the cold I caught this morning and lousy running weather all make it more understandable if I “try” but don’t complete it.

Why have I done this? It’s protective. If I finish, then I still feel good. But if I don’t, well, then I won’t feel so bad because I’ve been hedging all the while. It’s pretty primitive, really. And I’m kind of a sissy for doing it. Because all I’ve really done is reduced some of my determination, and increased my risk of failure.

Hours ago before I boarded my flight from the East Coast to Sacramento, by way of my hometown Dallas, I realized what I’ve been doing psychologically over the past four months. And in an instant it totally changed my context and beliefs. Because, a) I’m not really a sissy, and b) I don’t quit stuff, and c) I should have enough mental mojo to fix this deficient thought pattern.

So here’s where I am now, and I’m not deviating from it for one minute.

Tomorrow, I’m going to run—and finish—the Sacramento marathon.

And, here’s the real stretch for me: I’m going to run it in under four hours.

No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all day. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good health, its doubtless important for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.

Running Fast(er) vs. Running Slow(er)

This year I did my first Turkey Trot, I think ever but there’s a chance growing up we did one. In Columbus there was this run called “The Dam Run” (Hoover Dam) and we did it a few times as a family but don’t recall if it was on Thanksgiving. And, no, I don’t want to Google it to find out–I want it to remain a mystery. It was lots of fun and I loved the ability to pseudo-swear and say Dam in front of my parents as a kid.

In fact, I still do. Dam. Dam. Dam. Damdada, DamdeDa DamdadadaeedededDAM!

Moving on…

In the last month I’ve “run”  in two races in over 20-years. On Sunday December 2nd, I’m running the Sacramento Marathon. It’s my third attempt to finish a marathon, the other two I trained (and paid! :)) for, but a really nagging Achilles and Patellar tendonitis prevented me from even making it to race day on either. So these two runs in the last month were part of my training regimen for the Sac Marathon, and I wanted to shake out some of my nerves.

On on this Thanksgiving race, I had this really cool physical manifestation about how running with certain groups can be such a great comparison for teams of people.

Two weeks ago I ran a half marathon, and I paced myself moderately well and finished running the 13.2 miles @ an 8:50 pace per mile. This is probably an average-ish pace. As I’m running the last mile I’m probably at a 7:30 pace and passing tons of people. No big deal, and I wasn’t trying to pass tons of people, I just was trying to finish at a better clip. But I was in a crowd of decent runners who were really starting to stagger towards the end. And there were few group dynamics to push through to the end. Just my own dynamics. Which was/is fine.

So this Thursday, I’m running a 10k (6.2 miles) and I decided to try to pick it up a bit and run with more aggressive runners and try to finish at a sub 7:30 pace. I started at a 7:38 pace, and ended the race by averaging a 7:20 pace for the full 10k. And once again, if you’re a runner, this still isn’t fast. The last mile I felt pretty solid and picked it up to run about a 6:45 pace. But here’s the funny thing, though I’d really picked it up the last mile as I’d done in the prior race, in this one I could barely pass anyone…because I was now among better runners. And they’re all pushing hard, and each other, and it caused our entire pack to speed up. It sounds silly, but at a certain point there was this group energy that just carried our informal pod of runners that were clumped together. Which also made it more difficult to slow down.

And as I’m running, it really dawns on me that this is such a physical manifestation of the difference between teams of people in business. In the really good teams, the group dynamics make the individual performance better. And the irony is, that the individual performance also gets easier, because there’s this group-dyanmic-force-shield-of-sorts that helps each person out as well. Nothing profound here, but I wanted to capture it on a blog post for myself if nothing else. (as an aside: for anyone reading this who is a walker or runner, this isn’t about whether you should run faster or slower, or if you’re in XYZ pace or whatever. I think all fitness goals are personal–do what works. And keep doing it).

So in the last mile of the race, four things are going through my head: man, I’m tired, I love this Mos Def power song, this last mile is an interesting business metaphor let me dissect the ways, and I really hope I can finish the Sacramento marathon. Regarding that last one, one week from tomorrow I’ll know.

No doubts, take Lasix only as prescribed by your doc. Levitra is one of the best-known medications of all time. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good soundness, its doubtless great for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.