The Time is (Almost) Nigh

Race day is almost here.  As I type this, the countdown on the Rock ‘n Roll Marathon Savannah Page says 2 days and 15 hours until the start gun goes bang.  It is hard to comprehend that a random conversation with Kenny during a RunnerDude RunTheBoro run 20 weeks ago has led me to this start line.  Let’s take a look at the numbers.

0 – Haircuts during training

1 – Entry to Savannah Rock n’ Roll Marathon

1 – Wife who is awesome

2 – Pairs of Brooks GTS Adrenaline 17s required for training

3 – Instances of major trips over broken concrete sidewalks, almost resulting in hand scraps and face plants.

3 – Graceful recoveries after said trips without falls or injury to report.

3:59:59 – Finish goal time for marathon

5 – Lbs lost from start of training to this point (Least amount lost during any previous long duration training)

6 – Avg. Number of Eggs consumed during post long run breakfast on Saturdays

9 min 10 sec – Race pace per mile required for goal time

9 min 13 sec – Average pace of training (all miles trained/ duration).  It is incredible to me that this time is almost exactly what the race pace time should be for run.

10 – Hours of driving to and from Savannah for the event this weekend

18 – Weeks of Training, consisting of 18 Saturdays of waking at 5 am

19 – Miles it took for one post run panic session about ability to do 4 hours or less

68 hrs 43 mins – Amount of Time spent during training

81 – Race Day High Temperature 😦

448.1 – Miles of Training

780 – Calories in a Five Guys Bacon Burger, traditional post race meal to be consumed

As race weekend approaches, I am entirely convinced that group training is the best way to train for these things.  The amount hours of training passes so much better with having some good friends around you.  They help pick you up along the way, and sometimes you can help pick them up as well.  The plan makes the training as well, so thank you Thad.  This also couldn’t happen without the support of my wife, allowing me to spend that 68 hrs of running (remember I have a young one at home).

Check out my Instagram for some reports from race weekend.  Be sure to give a follow and check out the MyStory as well as posts.

There lies one major challenge on this journey:  26.2 miles.  Suit up!




I Wonder What He Thinks About When Running…

George Carlin once said you’ll never see a smiling runner.  Those who have done an inflatable obstacle course 5k may beg to differ but I would have to agree with George in most cases.  Most of us usually fall into intense focus, pushing through the hard work and discomfort that comes with taking ourselves to the breaking point, lighting our lungs on fire as we strive to just go a tad faster.  As the miles and the duration add up, we tend to have plenty of time to think.  Running in a group is a bit different, because you have inherent conversation that occurs just as you might at dinner or in the car on a trip.  I want to focus more on the “alone time” runs.  I’ve been asked, primarily by those that haven’t experienced the long alone run, “what do you think about?”  I’ll let you in on what I might think on a run.  Welcome to the inside.  Remember: tread lightly, duck and move, and understand there can be a bit of arbitrary mixed in henceforth.

I, like most, spent a good portion of time focused on pace, effort, and distance:  the important performance stuff.  These thoughts can range from a countdown of miles, percentage of run complete, commentary such as: “This pace is too much for the next miles with hills” or “if I run a tad faster, I can be done quicker.”  I also tend to do calculations of guessing minutes remaining as either a slap in the face or a rightly timed motivation of having not much left – “I can do anything for 15 mins right?”

Another common focal point is similar to something you might do while in car.  Let’s call it “environmental experience.”  Ranging from the happier “that’s a pretty dog” and “look at that new car” to an “expressive” “what is the idiot in that car doing, they almost ran me off the road”, we spend a lot of time with thoughts based off what we see around us.  One of the most amusing thoughts I had recently was when I was running a few hundred yards behind two friends on a greenway.  They spaced themselves out – one on the far left, and one on the far right – about 10-15 feet apart.  Kenny and I appreciated the amusement at mile 14 of 20.

By far, I feel those two topics are going to be the most common and constantly part of each run.  Let’s dive a bit deeper, shall we.

“Some seek the comfort of their therapist’s office, other head to the corner pub and dive into a pint, but I chose running as my therapy.”
― Dean KarnazesUltramarathon Man: Confessions of an All-Night Runner

It seems like I spend some portion of my long runs alone performing mental therapy on myself.  Playing out conversations, scenarios, self-reflection – all a part of the “joy” of spending a few hours alone.  Sometimes the ideas and plans I come up with are golden.  Sometimes things I plan, whether for that day or the next year, once I come back to it after the run, it’s really that good.  I once “wrote” an entire paper on a run before:  set up the thesis, paragraph organization, summary.  Grocery store list – done.  Running event plans for the next year – check.  Those usually change upon completion of said run.  I think those that have run have most likely spent periods of those runs so deep in thought that 2 miles disappear and you are left with figuring out how you got there without falling into a ditch.  I usually get blasted from these trances by the inconsiderate yell/honk from a stranger that almost causes a face plant to the pavement.  These times can be extremely helpful, as most of us have times where getting some reflective time alone is difficult.


On a run alone not long ago, I decided to make some mental notes of random thoughts separate from above that entered my brain during the course of a run in my neighborhood.  I choose this type of run because it was solo, in environment that I spent a lot of time, and “relatively” external distraction free (no sirens, stop lights, etc) I present to you a sample of the potpourri of me in no particular order (just like the run):

Did I lock the door?  My phone battery is going to run out before the end and then I won’t have music.  Spiderweb stuck on me.  Should have brought gloves, my hands are cold.  Would I rather fight one horse size duck, or 100 duck sized horses?  Why do sidewalks end on one side of the street and then start on the other?  Why not keep in on the same, or even both so people don’t have to cross?  Wonder if I could get Camden and I a Legend racecar when he gets bigger.  Thomas the Tank Engine Character Favorability Rating (1.Thomas, 2. Percy, 3. James).  Better giveway – tshirt or hat?  Still think that spiderweb is on me. They need to cut their grass.  Shouldn’t have come this way, it has a big hill.  If a snake fell out of a tree on to me, what could I do to get away?  Should I eat one pizza or two tonight? Are my keys still in my pocket? Why is it also so hot/humid? I wonder if I look in pain when I run, I should smile more.  ICE CREAM!!!!!

Training Update

As of 10/10/17, I have put in 372 miles since July for Savannah Marathon training (I did 165 miles from Jan to July of just “normal running”).  Except for a sinus trouble here and there and a few really hot and humid runs, the training has been very good.  I place the goodness of the training primarily on two things:  running with my group for the long runs, and Mr. RunnerDude (Thad).  (Check out his blog here:  Completely different experience this go round in training vs. doing it solo.  My group’s training crescendos at 20 miles, which we did 2 weeks ago and will do again this week.  I will be doing my 20 miles this week as 7 miles then 13.1 in the Cannonball Half Marathon in Greensboro, running for Greensboro Physical Therapy.  It is a unique scenario- running 7 miles before an event – but the day is not about setting records, it’s about mileage and getting out in the running community.  I enjoy the local half that takes place on our city’s Greenways and Country Park.  It’s a great setting and a fun race close by home.  Not great for spectators due to the course layout but I will be excited to see my wife and 9 month old (yes, 9 months!) at this finish line.  Perhaps I can earn a big 5 tooth grin from the fella – and then beg for water.



I Think I’m Allergic to Sinus Pressure and High Dew Points.

In a recent post, I was giving some summary about how well things were going, how great the long runs were doing, and how early morning runs were going pretty well.  All that was true, until – da da daaaa…

Sinus pressure – we meet again!

If there is one thing that I can count on during the year to create illness for me, it’s allergy/sinus trouble.  Usually I have one really bad week or so in April where I can’t breathe, can barely speak, sometimes get a fever, and have to wear glasses for a few days.  Typically, I’m good except for a periodic here or there.  This year, the bad week waited until June, which happened right before marathon training started.  This past week, it had decided for a little round two.  Now I’m sure most of you are aware of the pressure, congestion, breathing trouble and sore throat that comes with that type of trouble.  That in itself is enough to put me on the couch with a Captain America movie marathon for motivation, sipping Gatorade and ice cream.  But hey, I got an idea – try to keep training for a marathon.  It’s kind of what I think running in a sauna, breathing through a coffee stirrer size straw, and getting slapped in the face while your ears feel like you are constantly taking off and landing in a plane would feel like.  I had changed to do 16 miles this past weekend with a drop back to 10 the next weekend but at midnight Friday, I had to back out.  In addition to feeling sick, I then had to figure out when I could run the long runs I needed to run.  Good news was that I felt some improvement by early Sunday morning and was able to last through 10 miles in some high humidity and dew point.  All combined, that was probably the hardest run I’ve done so far this training.  This means that I have to try to get a really long run in while in Baltimore, so stick around for the next blog post.

Weather Rant

sweat mike

I believe that I have a few consistent viewpoints that carry me through life.  Some more important and practical than others.  For instance, I accept as true that if you’re 10 mins early, you’re on time – if you’re “on time”, you’re late. I believe that nothing good happens out after midnight, that AstroTurf should be outlawed, that dogs are better than cats, that you should actually have to pitch the 4 balls for the intentional walk, that my job should be to visit every NC State Park and every National Park, that your car speakers should be ripped out if I can hear your music inside my house, and that 5 am runs should not feel like running in a hot tub with the heat turned up to 100.

The last few weeks have been tough weather wise. Although it’s not 90 some degrees, the dew point and humidity is constant high around here.  It doesn’t seem to not matter if its 5 am, 5 pm or something in between.  The dew point being high (specifically at 70 +) makes it very difficult for your body to evaporate sweat.  Sweating with evaporation helps create a cooling sensation.  When the air is saturated, it says “I don’t need your sweat, keep it!”  When it sits on your skin, your shirt, your hat, in your eyes, and more, your body cannot regulate the heat gain.  That’s why the perceived level of effort is much higher in these weather conditions.  It makes it very hard to stay consistent, can create other issues (hello chafing), and really just sucks the life out of you.  You can probably tell that I CAN’T wait for the change in nighttime temps that happens around here in the next few weeks (hopefully).

Ok, so there (hopefully) is my poor me, this is hard, I am struggling period of the training.  To be honest, if I can just get back to 100% from the sinus stuff (maybe 75% at this time), we can work through the rest.  Up next – Baltimore Running Photo Essay


I See You Savannah, Off in the Distance…

I see you Savannah, in November, off in the distance, with your cool mornings, moderately temperate day time highs, and flat ground.  You are almost mocking me at this point, with our current heat and humidity, rolling hills, and lack of live musical entertainment along the run (Savannah is a Rock ‘n Roll Marathon/music party).

As I put the fingers to keyboard, I have completed 4 weeks of official marathon training.  Four weeks of four runs/week.  Four weeks of 4:50 am Monday wake up alarms. Four weeks of 5:45 am Saturday mornings – you get the idea.  I think I can sum up the feeling of the first leg of training in one word: Optimistic.  Aside of wake-up times and heat, I really have no significant complaints.

Short Runs

The worst part of the weekly shorter runs is the fact that I run them early in the morning and alone.  It’s kind of a requirement due to work schedule/home schedule and weather schedule.  The variety of types of runs (interval, pace changes, etc) has done a pretty good job of keeping intrigue along the way.  I also run them in my neighborhood – which is not flat, at all.  I have a school parking lot that is about 1/3 of a mile in a paperclip shape that is relatively flat so I have used it quite a bit for speed work.  I can pretend I’m at Martinsville Speedway making laps (sarcasm, partly).

Long Runs

The long runs are MUCH BETTER this time around.  Why?  Three obvious reasons: the lawyer, the sportscaster, and the RunnerDude.  Having them along for the run makes it so much easier.  It is less boring that talking to myself.  It’s also helpful, because during each long run, we all have segments of the run where we may have more trouble than the others.  Motivational dialogs transpire.  Bump in the road conquered.  My current outlook on the marathon is really optimistic because these two will be there as motivation, aid, photographer, and hopefully inter-squad competition in the last 400 meters of the marathon (we all want to win, right?).  We have worked our long runs from 10 miles up to 14 miles as of July 26 with good results.  More to come (distance, stories, complaints, and hopefully success).  Long runs are also much better with Thad’s route planning, water cooler set up, and impromptu photo shoots along the way.

So I see you Savannah, in November, off in the distance, with your cool mornings, moderately temperate day time highs, and flat ground.  I’m preparing for you.  My training in the heat and humidity will only make me run easier come cooler weather.  My hill training and elevation gains mock your pancake flat terrain.  I’ll be seeing you soon, and I won’t be apprehensive, I’ll be resolute – and prepared.

Product Update

Those who know me personally have probably seen my plaid Brooks.  They are the undisputed champion of the shoe market.  They are so awesome, I just wear them normal.  Aside from the obvious good looks, the structure of the shoe is amazing, so I decided to try a “normal” colored pair for running last year.  Best running equipment idea since someone offered longer than 5-inch shorts.  I got a new pair of Brooks GTS Adrenaline 17s for the marathon training and just recently surpassed the 100-mile mark on the shoes.  They feel as awesome as the 1st day I wore them, are effective at expressing my Birdland pride (Orioles that is), and show no signs of slowing down.  No blisters, no foot pains, nothing but cloud like support.  While we all have different needs for shoe support, the running and the physical therapist in me is high on the Brooks train for recommendation.


Running with Friends: Free on the App Store – and on Wed and Sat.

So it may or may not come as a shock to you, dear reader, that I am kind of an introverted person.  I am to introverted as a Reese’s Egg is to awesomeness.  So it might be a little weird that I have a blog where I share the inner workings of my mind – what can I say, I’m expanding my barriers.  As a relatively quiet, let’s say, reflective individual, I tend to do a lot of things solo or with just a few people.  Go hiking by myself for a few hours – done it several times.  Go to a race at Martinsville alone – check.  Ride a bike or run for hours without seeing another human, just farm animals – sometimes I choose it.  My best friends: my wife, my son, my golden retriever. It would probably be no surprise by now if I told you that the majority (96.788% to be exact – give or take a tenth) of my running and exercise is done solo mio.  I’ve often pictured myself as the latter-day Forrest Gump, a folk hero running across America with nothing but the clothes on my back, a glorious mane of hair flowing in the breeze, a masterful beard draped across my chin – imparting wisdom to those that pass by (“stuff” does happen).  Perhaps a little less dirt and some improved fragrance status but none the less – rugged and free.  There are only a few problems I’ve encountered so far: 1) I cannot grow a beard, just can’t.  My wife finally gave me permission to do so and I think she did because she knows I can’t. 2)Unlike Mr. Gump, whose high commercial acumen (he got invested in that fruit company) created a vast quantity of free time, I have to work.  3) Running alone for long distances can get really boring once you run out of things to talk to yourself about.

Enter RunnerDude’s Fitness

Date: Feb/March 2017.  Location: Living Room of House. Activity: Facebook surfing. Enter title RunTheBoro on a friend’s page.  A few clicks later and I see the idea “A field trip for runners.”  So I took a test: Am I a runner? Check.  Do you like field trips? Check.  Is it free? Check.  After a few emails with Thad, I was signed up to be a pacer (someone who runs a specific speed as a guide) for the 8 week series of runs that took place in various neighborhoods in Greensboro.  I knew that there would be a decent group of people coming out but it was consistently 100+!  Week 1 started and I was running in a group but just being my quiet self.  As the run goes on, you typically get in a small little pod of similar speed runners.  I ended up running most of the run with someone that we will call “The Russian.”  The Russian and I spent about an hour or so running, talking about our running experiences, work, kids (I get to do that now, not just dogs), and chicken and waffles.  By the time we finished the run, it felt like we had only been running for a short period of time (we had run 8 miles).  At that point, something that most everyone already knew hit me.  Time passes faster when you have fun conversation.  I was hooked, group runs for everyone, every day from here to the end of time!  The next week, I went back.  I dragged Kenny, the Sportscaster out.  The same thing happened – the long run felt shorter than my short runs at home alone.  A few weeks later, Kenny and I had decided to do a marathon and use the group training aspect at RunnerDude’s Fitness to get us there sane.  We were also able to add another one to our 4 hour pace flock – Lisa the Lawyer.  Now, each week I look forward to getting up really early on a Saturday morning to go run several hours with a group of friends that help pass the time, motivate when the run gets hard, answer physical therapy related questions, complain with about the hills and the heat (more frequently recently), and to celebrate our progress.

So if you are in the Greensboro area, and you like to run, check out RunnerDude’s Fitness and tell Thad that Mike sent you!

Next up:  “Running” My First Marathon

Week 3 Training so far:




Goals: What are they good for? Absolutely Everything. Say It Again


We hear about them all the time in various parts of our lives.  Go on an interview or a job evaluation and you’ll get the thought-provoking question: “Where do you see yourself in a year? 5 years?”  Maybe we can even think back (some us longer than others) to a school essay, provoking us to examine – “What do you want to become or be?” Despite these queries happening over and over throughout our trek through life, we all seem to have some difficulty articulating, developing, and ultimately performing the self-assessment required to create something to plan our lives around.

A PT’s Quick View on Goals.

As a PT, I deal with the idea of goals (and writing them) daily. Goals are everywhere at work.  Every new patient I see has their own personal goals to reach (lower pain, get back to work, sport, etc).  As part of examination and evaluation, I look for individual parts and pieces that may have impairment, which creates those limitations that people seek help to fix.  Weekly assessment of progress towards goals is an emphasis of every treatment plan. Goals in PT (and in life) have to be achievable, measurable, time-sensitive.

Goals and Running

So how do goals factor into running and training?  I’m so glad you asked.  The first marathon that I ever did (11.2011), I only had one goal: Finish. That day. On two feet.  It was achievable, technically measurable, and time specific.  It was, however, not very helpful in planning.  I knew I had a distance to reach – 26.2 miles, and a time – course limit of 6 hours, but I did not plan anything else out.  At the time, I knew very little about training plans so I googled it.  I found a generic plan of distances for long runs each week and ran with it (pun intended).  I ended up increasing distance too quickly, knee pain ensued, and 5.5 hours of marathon struggle later – I finished my first marathon.  Did I technically reach my goal? Yes.  Did I feel accomplished?  Not that much, I felt hurt.  More about that in a few weeks.

Since that first marathon, I have completed DPT school, worked for 3 years, ran additional races, and got plugged into an awesome training plan/group through RunnerDude’s Fitness.  All of that experience has changed how I look at setting goals for running, and therefore, enhanced my training.  Remember the PT goal rules? Achievable, measurable, and time-sensitive?

Like many who run, I have a lofty goal of qualifying to run in the Boston Marathon in my lifetime.  For my current age group, I would have to run a 3 hour and 5 min marathon to qualify.  My last marathon in 2013 was 4 hrs and 30 mins.  I just had 2-3 months of minimal running due to a newborn. Expecting me to be able to reach that goal at this point in my life would be akin to expecting my golden retriever Tessie to wake up one morning and know how to fix me breakfast, or use the toilet – you get the point.  It would be awesome for Tessie to learn how to use the toilet for those rainy days.  She gets soaked so quickly – anyway I digress. Those goals are not achievable at this time.  This is where having a good coach like Thad comes into play.  Give him some recent shorter run race paces, with some background on weekly running habits, throw in a bit of pizzazz and boom: achievable marathon pace pops out (he might say it takes a bit more work than that).  Mine for this marathon at this time: 4 hours.  There is your measurable part.  Of course, the time-sensitive part is a given in this case: Nov 4.

The “Take Home and Write on Your Mirror” Part

Long term goals are great and they help give you an end result to shoot for but perhaps the biggest part of using goals is developing the strategy of how you are going to get there.  A vivid goal of a marathon time, becoming a regional manager (or assistant to the regional manager for you Office fans), or returning back to work or play after an injury is relatively impractical without an action plan.  Good training programs are composed of workouts geared to improving endurance and speed to reach the desired end goal, while being reflected in a week by week basis.  This “short term goals to long-term goal” approach is key because it allow us to take gratification in success along the way, building in self-encouragement to continue towards our end goal that we have set.  So if you have some goals out there, whether its running, physical therapy, work, or home related, write them down, talk with someone who can help/support you, and come up with a route for how to get there.  We’re all headed somewhere, why not make it a carpool with some directions.

A peak of what week 2 training looked like:


Training Starts: Fun Fourth Shenanigans/ Bagels & Biscuits – Wk 1


I imagined that being my alarm sound at 5 am this week for morning runs, but behold – it was simply the uninspiring sound of a old car horn.  Nevertheless, the 18 week training plan kicked off this week in anticipation for the Rock ‘n Roll Savannah Marathon, and I jumped into it with both feet and ready to, dare I say, rock ‘n roll.

For the most part, a typical week of training will consist of a few shorter runs, a medium length run, and then a progressively longer run, typically on a Saturday.  There is a variation of to what types of runs will make up the week’s workload.  I will be taking time each week to update some the finer, more interesting aspects/challenges to these sweat sessions.

Freedom 10K/Fun Fourth Festival – Downtown Greensboro – 7.3.17

Training kicked off with a bang(perhaps a firework bang??) with the running of the Freedom 10k.

One of the difficult this about this race was the time.  It started at 7:15 PM.  I am usually at 6-9 am runner guy.  I have a few reasons for this:  work, it’s cooler, want to get it done early, and I like to eat dinner.  Other than the change of time, it also meant it was pretty hot.  The dew point was moderate – high (will explain in later posts on how this changes things), which ultimately made running Captain America fast pretty challenging.  Regardless, I was able to sweat out a 60th overall finish and 8th in the age group.  Since my long term goal is the marathon and I didn’t specifically train to beast this run, I though I did pretty alright.

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Thursday Speed Workout

I was excited to get back the morning runs before work for Thursday after Monday’s race.  I got dressed and got my Brooks GTS Adrenaline 17s on and walked outside – into a cloud.  I could see about 100 yards out before seeing a vast pale whiteness.  I decided to look up the weather info – 99% humidity with a dew point of 70.  At this point I vow to never complain about cold weather again.  Anyway, it was a good run overall with intervals of fast and slower running.  Summary pic below:

7/6/17 Run Summary

Cloud City Running


RunnerDude’s Fitness Group Bagels & Biscuits Run – 7.8.17

Thad (RunnerDude) got all of us race trainees together for a meet and greet to kick off our first long run.  We took turns introducing ourselves, talking about what race or event we were starting our training for this fall.  There are 10+ that will be joining me in Savannah come November for either the full (26.2 miles) or half marathon (13.1 miles).  On another very warm and humid morning (so ready for fall 60s), Kenny, Lisa (another Savannah marathoner), and I -plus 67 others- set out to complete our various distances for this week’s long run.  Ours was 11 miles and, despite plenty of perspiration and hills, we had a great time.  In celebration (or perhaps in moment of empathy), bagels and biscuits were waiting at the finish.  Personally, I have to have some time (usually the drive home) to cool off before eating but plenty were happy the food was there.


Kenny (left), me, and Lisa on a “water” break.