Archive for the ‘Motivation’ Category


Just so we’re clear, this isn’t the arsonist in me with a passion for flames trying to get people to set fires, though a nice campfire is the s–t. So forget about the pyro in me, the obvious play here is in reference to the classic idiom, which means taking a risk, involving yourself in something that could be dangerous, which is right up my alley. Taking risks and accepting challenges helps me stay above fear. Like heading down a black diamond for the first time (damn, I can’t wait to go boarding) when I knew a nice wipeout awaited me at some point during the downhill. It was best to just suck it up and do it. Clearly I’m sitting here just fine right now, and now I’m terribly certain to do anything but catch the edge of my board. And thus, due to the numerous faceplants, I forced myself to learn the alternative methods of snowboarding survival. And while there are no Black Diamonds on the track or the roads, running has its opportunity for risk-taking.

Play with Fire

So, how do we risk it?

Well, you need a balls-to-the-wall day every now and again. You want to let it all hang out. There are opportunities to play with fire in workouts and in races. When most people run workouts, they run with this fear of bonking, as if  a bad workout is the end of the world. Definitely not the case, but I understand the fear of what feels like a wasted workout. So we tread along through our  interval workouts until we’re close to the end and we realize we have a lot left and we push it to the limit on the last interval. Funny thing is, whether it’s freshmen in high school, freshmen in college, or people new to this type of training, the same thing always happens. There will be a workout where that person decides today is their glory day and finishes first on the team in the last repetition, though they were nowhere near first throughout the entire workout. It happens every. single. year.  That’s one thing I’d bet on if I were a betting man. And the worst part is, you’ve gained so little from that little show, you even end up worse off since you don’t maximize your anaerobic work.

Interval workouts are the best time to give it a go. I look at at this way: Every other sport primarily trains certain skills (in addition to studying film and all the other nonsense I’m glad I never had to do) and it’s all “here’s a situation you will find yourself in on gameday.” And cross-country, track and field, and road runners need to look at their training the same way. It’s all situational and you want your feeling 1/3 of the way through the workout to match that (or honestly feel a little worse) of how you want to feel 1/3 of the way through a race and continue the workout until you are completely gassed approaching your last 1/4 or 1/6th of the work. You want to work past your glycogen depletion. You are teaching both your body and your mind how to react under these extreme circumstances.

Tune-up races are also a good opportunity, since they’re not what you’re truly training for and they are only there to give you a benchmark of where you are at. It’s a great opportunity to teach your brain where your body is at by testing the waters and figuring out the opportune times to go and the best times to hold back.

You can also choose to turn it up a notch during tempo runs, which will help build your lactate threshold, but you must be sure to not make it a race, because then you’re doing too much. Pushing yourself on the occasional regular paced run and/or strength training session won’t kill you, you just have to choose your timing wisely – you wouldn’t want your decision to “push it” to negatively affect a more important workout. Definitely DO NOT play with fire on easy runs or LSDs – you are then defeating the purpose of the run. I think the only to challenge yourself on LSDs are to give yourself a longer distance to survive – every once in a while screw the whole “one mile longer than last week” theory and go out there and lay one down.

Get Burned

OK, so you went for it and things felt like they were falling apart at the seams… It’s awful. It sucks. It can be the worst feeling in the world, but so is brain freeze and that too passes. Maybe you started too fast, maybe you started pushing it too far away from the end of the workout. Worse things have happened in the history of running. You know what didn’t happen? You didn’t give in to the fear. The fear that told you that you weren’t good enough, and that it’s in your best interest to stop. Psychologically, that’s a milestone to cherish. You just pushed your limits from point A to point B because you had the audacity to believe that you could.

Your nervous system is the “hall monitor” of your body that takes its job too seriously. You start pushing the limit and Pocket-Protector Peter (your nervous system) is all “Uhh.. Uhh.. oh my god what’s happening?” and starts locking doors (shutting down certain bodily systems) and stocking up on one-way tickets to the principals office (preserving necessities) to avoid mass chaos (untimely death). It got really morbid at the end of that last sentence, but it’s true, our central nervous system has our best intentions (our lives) in check. It’s what makes you over-react to an iron that isn’t even hot. But what ol’ Pete needs to learn is that running through the hallway is okay. You just have to respect him, and let him know that the occasional forgotten hall pass is quite alright. Just don’t abuse it, there’s no need for mass chaos.

Did I really just compare our central nervous system to a geeky hall monitor? I hope the analogy made sense.

Learn Something

You’re running to learn about yourself. Tell yourself whatever you have to, but at the end of the day this is all it is. There is no more primal and basic activity that can teach you more about yourself. Eating is a close second. When you decide “today’s going to be the day” and you hammer the training you take a step towards figuring out what you can truly be, err I mean how truly fast you are. How was my form during my faster repeats? How did I manage my breathing? I probably should’ve worn spikes. What worked? What didn’t work? What muscles started to fail, and did my counterbalancing muscles perform appropriately. And if you crumble, if you bonk, you can look back and see what it was that put you in bad shape. And guess what, you know what to avoid doing now.

Was that so hard?

Well, yeah it probably was. Christ, it was probably awful and made you wonder why you opted to do this, maybe even why the hell you brought running into your life in the first place. Good… it’s working. You will be sore, but you will be accomplished, you have trained the guts that are necessary to be successful.

A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.
– Steve Prefontaine


BeaRebel_1dicking around

“Don’t be a Richard” I like to say. I feel that some people hold themselves back from true change because they feel that their time or opportunity has come and gone. And then subsequently head down the trail of “lost opportunity” and “I could have been _____”. There’s nothing more depressing in my mind. Listening to people recount excuse-riddled tales of past attempts at glory, and then delve into how they’ll never be able to accomplish XYZ due to CBA always leaves me thinking “Man, F–K THAT!”

I’d rather die enormous, than live dormant. – Shawn “Jay-Z” Carter

I am confident that there are people out there that won’t pursue what provides them with true joy because either they a) set an unattainable goal or b) feel that the timing isn’t right. I know these people exist because I used to be one of them. Hell, I’m still one of them. We can dive into appropriate goal-setting later, this rant is reserved solely for dispelling the myth of the “perfect time” to do something.

That Jay-Z quote above isn’t completely irrelevant. Sure, if we consider what he’s done “enormous”,  then 99% of us will never achieve that. But what I find to be enormous is the constant process of betterment and the pursuit of complete joy. I’d much rather be doing something that puts me on the path towards what I want out of life, rather than sit around pondering life’s alternate route, and barely doing a thing about it.

I won’t pretend that I’ve never been there. I’ve been there. Plenty of times. And then I found that a lot of the reasons I gave myself, were really just excuses, and that I really was just dicking around; not putting myself in the right position to achieve what I wanted. I then realized that all it takes is a few minor tweaks the schedule (and mindset) and life would start rewarding me with the goals I wanted to achieve. Paolo Coelho once wrote “One day you will wake up and there won’t be any time to do all the things you’ve always wanted. Do it now.” Sure, it might serve the purpose of striking fear into the hearts of wanderlusts and underachievers alike, but it certainly has merit. Since time is our most valuable resource it’s in our interest to make the best of it. That means doing the things that you want to do, that you should do, and that matter to you. As the impulsive among us open new internet tabs to find flight and hotel prices for destinations far far away. I’ll take this time to remind you it isn’t easy. There are no shortcuts. Things will suck. But it will be worth it.

I feel timing is a honed skill in life as it is the arts. You have to study it and you have to practice it. And while we may not be in control of the timing per-se, we are certainly in control of what we do with our time. And what we do with our time leads us to certain opportunities because of our choice to use time to practice a certain skill. And that time can be in small or great amounts, but it must be consistent.

So what am I saying right now? Find out what’s really a reason and what’s actually an excuse. You can use the old “In ten years from now will CBA matter?” question to guide you in your decision making as to what you will need to sacrifice for your pursuit. And I suppose, since this is a running blog, that there is this underlying “Stop being on the internet, dilly-dallying (can’t believe I used that word) around when you know you really wish you were running” theme, but this entirely true for anything. Don’t get caught up in the past, concern yourself in the present. It’s never to late to stop dicking around.

You cannot afford to live in potential for the rest of your life; at some point, you have to unleash the potential and make your move. – Eric Thomas

Some people have been doing some really cool s–t with running. A rebel runner forges their own road. They run for a cause bigger than their own. They might go against conventional wisdom or they might just make a habit of bending the rules, expectations, and limits.

Ever run at night? Letting the stars, the street lights, and your neon gear light the way? Well this is the pic that caught my eye scrolling through Tumblr once upon a time.

run dem crew night run

I’ve since learned that this picture came by way of Sarah Mei of I’m Running I Promise. She’s a part of a running crew (that’s a running club for you noids) across the pond, aka London, called Run Dem Crew. One day I’ll have to write something up about this crew and spread the word about what they’ve got going on, but for now let’s focus on one person:

Rebel Runner: So what made you want to start running? How long have you been running?
Sarah Mei: I started running for a combination of reasons. Firstly, I work for a sports brand, and therefore I am surrounded by SPORT. It’s pretty hard to not let that influence your life. Secondly, a lot of people I know outside of work had started running which made me realize I was supremely unfit and I realized it was the cheapest and easiest method of addressing my health. Thirdly, there was a challenge at work to win free running trainers if you ran 30 miles in 30 days, so I got involved. Lastly, and most significantly, Charlie Dark, founder of Run Dem Crew had asked me on a couple of occasions to join RDC. I had politely declined, but he challenged me to run the Berlin Half Marathon. I spent 5 months panicking and haphazardly running before flying out to Berlin, running a 2 hour and 47 minute race, partying all night and meeting some really fun and amazing people. I was, by then, totally swept up by crew vibes, the familial support, and felt emotionally indebted to Charlie and Bangs (of #TeamBangsOnTheRun)  for getting me through a pretty tough start to my year. I didn’t want it to end, so I continued to run with RDC after Berlin even though most people thought I would give up after the race.

RR:Your blog says you’re learning running… what would you say you’ve learned since you started?
SM:I’ve learned, or rather, accepted, that you’re constantly learning. Perspective has been my greatest lesson since joining RDC. I run with people that have lived completely different lives to me, and have experienced things that I don’t think I could handle. It humbles me. In terms of actual RUNNING, I’ve learned not to ignore injury, not to panic when you struggle to breathe, and that you cannot easily run a half marathon with essentially only 6 weeks training.

RR: Any personal times, personal bests or improvements you care to share?
At one point I got my fastest mile down to 9 minutes, which is a HUGE achievement for me. My fitness definitely improved, but, mostly, it is my attitude to exercise that has experienced the most dramatic improvement. Meeting people who love to run and cycle has had a great influence on me and I now genuinely like running with the crew and cycling whenever I can.

(Beer runners, you may want to avert your eyes)

RR: Do you drink? If so what’s your favorite drink?
I don’t drink, no. I’m so allergic to alcohol. It has earned me the nickname ‘Grandma Mei’. I’m still always the last on the dance floor though!

Just so you know, Run Dem Crew hosted a 10k out in London a few weeks back. To sum it up without doing it much justice, the weekend included drag racing (sprints with parachutes), partying, and a race. Check out the Day 1 recap

RR: How’d you find Run Dem Crew? What did you like about them?
SM: Run Dem Crew is well known within my social network in London. I had heard about them 2 or 3 years prior to meeting Charlie Dark (the creator). I saw my friend Peigh start running and lose weight due to his perseverance. I still wasn’t about to join though, as a non-runner. It took 2 or 3 chance meetings with Charlie at work, where he visited to design running footwear  and he asked me to run with the crew. Initially I was reluctant as I am a slow runner and thought I would be left behind, but once I joined I was overwhelmed by the amount of support that many individuals and the crew as a whole gave me. Charlie gave me a totally embarrassing introduction in front of RDC and I have experienced nothing but love since then. RDC is essentially a group of very different, but very dynamic individuals who run through London, supporting and providing one another with great opportunities. I have seen so many peoples’ lives enriched through the social aspect of RDC, including my own, and the running provides challenges and rewards, encouraging a healthy lifestyle. Win win.

RR: How much fun was “London Calling” weekend? I mean HOW MUCH FUN? Drag Race, Party, 10k… a lot going on.
This last week has been amazing. Totally different to Berlin as it was on home turf. I partied for 3 straight days, watched my friends achieve great things and developed international relationships with individuals from crews from around the world. I didn’t get to run as I was injured, but I cycled with the crews on Friday’s run and made sure I was partying at every opportunity.

RR: What do you like about running at night?
I love running at night. I like the cooler air and clearer streets. It feels a tiny bit badass and no one can see me struggling. I also have much, MUCH more energy in the evenings than I do in the mornings and I like to look forward to a run, rather than feel like I have to get it out of the way (something I found I have in common with Mike Saes, NY Bridge Runners founder). RDC run every Tuesday evening, it just feels right.

RR: Do you listen to music when you run? If so what’s your “pump up” song?  What music do you listen to in general?
SM: I do sometimes. I don’t really run on my own so much, as I prefer the sociability of running with people, so I don’t really need music. Also, I’ve found that I run so SLOW that fast music usually messes up my pacing. I keep it super chilled with neo soul tracks and relaxed vibes to keep me calm as I still panic about my pacing and breathing from time to time.

Sarah Mei is definitely a rebel. Loving the night runs, the partying, the dance floor… Starting out as someone afraid to run,  then coming to terms with it and learning from it shows true tenacity. She’s got a sick sense of style and I’m glad she found a home with Run Dem Crew, which seems to be a fresh crew.

Connect with  Sarah Mei:
I’m Running I Promise
Instagram: @essmei
Twitter: @missmei

To the rebel in you,

Some people have been doing some really cool s–t with running. A rebel runner forges their own road. They run for a cause bigger than their own. They might go against conventional wisdom or they might just make a habit of bending the rules. Basically a runner that is just plain AWESOME.

Today’s verified Rebel Runner is none other than Fauja Singh.


  • Started “seriously” running at the age of 81
  • At 100 years old he attempted and broke the world age group record in 8 different races (100, 200, 400, 800, 1500, Mile, 3000, 5000 — I don’t imagine stiff competition in the age group..)
  • First 100 year old to complete a marathon
  • Stays to a strict vegetarian diet.
  • He will carry the Olympic torch for the SECOND TIME (previously the 2004 Athens Olympics) for the 2012 London Olympics this Saturday, July 21st.He is one of very few that have ever handled the torch on two separate occasions.
  • He’s raised tens of thousands of dollars for various charities.

Century tested, Rebel Runner approved. I can’t imagine starting to consistently run at the age of 81. I also can’t imagine being 81 years old, but that’s besides the point. The Guiness Book of World Records won’t recognize him as the oldest man to complete a marathon as he is unable to provide a birth certificate (they did not provide them in his hometown in British India back in 1911), but still his feat needs to be recognized. He says he got this way by sticking to his diet and steering clear of alcohol (womp womp). And to top it all off, he’s a member of the running group Sikhs in the City, a play on words of the famed TV show Sex and the City… which is just awesome.

“I won’t stop running until I die. The next target, God willing, is to be the oldest marathon runner ever.” – Fauja Singh

To the rebel in you,

A rebel runner forges their own road. They run for a cause bigger than their own. They might go against conventional wisdom or they might just make a habit of bending the rules. Basically a runner that is just plain AWESOME. Some people have been doing some really cool s–t with running.

Keeping with the Olympic theme, today’s verified Rebel Runner is none other than Oscar Pistorius.

Blade Runner!


  • Born without the fibula (long bone on the outside of the leg from the knee to the ankle) in each of his legs. Both legs amputated at 11 months
  • the first athlete in history to win gold in the 100m, 200m and 400m events in the T43/T44 category of the Paralympics
  • After originally being banned from able-bodied competition, Pistorius fought the ruling and after two days scientists confirmed that he has a disadvantage at at the start and acceleration phases of races, and therefore no net advantage
  • His nickname is Blade Runner — insert “enough said” here

Disability tested, Rebel Runner approved. They call him the “Blade Runner” for obvious reasons. He’s the cause for the “Great Blade Debate” over the interwebs. It’s a tough call for many, I mean he doesn’t have to worry about calf cramps or rolled ankles say the haters… but he also hasn’t had legs since before he was one. Once the science rolls out on what type of competetive advantage he may have, then we’ll see. Until then, let’s respect the man for standing tall against preconceived notions of the disabled.

To the rebel in you,

As a competitor I never really paid much attention to those I would be racing against. I guess I looked at it like “I’m going to run MY race, and it doesn’t much matter what style race someone else runs.” (Jeez, what an ego on this guy) But I honestly ran my races one way, and if it worked, it worked. After competition was over I learned that some people have been doing some really cool s–t with running.

A rebel runner forges their own road. They run for a cause bigger than their own. They might go against conventional wisdom or they might just make a habit of bending the rules. Basically a runner that is just plain AWESOME.

Continuing with an Olympic athlete theme, today’s verified Rebel Runner is none other than Lopepe “Lopez” Lomong.

He's arrived..


  • Captured by rebel soldiers of the Sudan People’s Liberation Army at the age of 6, and after watching boys his age die he and 3 others escaped their camp and ran for 3 days to Kenya
  • After 10 years in a refugee camp he wrote an essay and was accepted to come to America as one of the “Lost Boys of the Sudan”
  • Two-time NCAA Champion
  • Two-time Outdoor 1500 meter National Champion
  • After gaining his citizenship in 2007, he represented the United States in the 2008 Beijing Olympics
  • Started the Lopez Lomong Foundation, which partnered with World Vision to create 4 South Sudan.
  • Qualified for the 2012 London Olympics in the 5,000 meter race
  • Oh and by the way, earlier this year he miscounted his laps and started his kick one lap too early, STOPPED RUNNING, and still set the world’s leading time in the 5k this year.

Captivity tested, Rebel Runner approved. I can’t fathom going through what Lopez Lomong went through at such a young age. Words can’t begin to explain what he has achieved after facing such adversity… he rebelled against rebels.

It’s so fitting to name Lopez Lomong a Rebel Runner on Independence Day. He represents what America is all about — opportunity, freedom. If you’re an American, and you can watch the below video without being moved, you might want to check to make sure you have a soul.

What do red, white, and blue mean to you? Leave a comment, I’d really like to know.

To the rebel in you,

If you're scale says this, you should seek assistance

So you’ve started exercising eh? Started treating yourself to the proper nutrition? I bet the pounds started disappearing. Then you hit that point where the pounds stopped shedding didn’t you? And sure enough, sooner or later, the pounds will stop going away — what then? Well if you take nothing else away from this post, remember this:

Nothing looks as good as healthy feels

Most days I feel that many people need to hear that. Your weight, does not dictate your health, does not dictate your fitness, and does not dictate your capabilities. It’s merely a guideline, and the most basic guideline at that. The number on the scale, your goal weight, should be a jumping off point. A lot of companies will take advantage of the fact that most people associate their weight with wellness, so they market saying “LOSE 30 POUNDS!” because that will grab your attention and trigger your emotion — it’s just smart marketing. But any fitness professional with a brain will design a program designed to do more than help you lose weight.

For most people it’s not even about only the weight, they take their height into the equation to arrive at their BMI. And again, the BMI is great because it provides an overview on whether or not you’re in an “overweight/underweight” state, but that still won’t tell the whole story.  So try this out, go to your nearest BMI calculator and put these numbers in. 5 foot, 10 inches tall, and 207 lbs. Go ahead and check what it says, I’ll wait..




You didn’t do it did you? You just continued to read on because you knew that since this isn’t a dialogue you could just continue reading to see where I was headed with this. You’re a smart one. The answer: That person falls in the category of overweight. The person with that height and weight? None other than 5x NFL All-Pro Strong Safety Troy Polamalu of the Pittsburg Steelers (oh and he has two Super Bowl rings too). Is he overweight? His 4.3 second 40-yard dash would lead me to argue against that. That and the fact that the man is just a plain BEAST. He’s got a lot of muscle, and muscle carries a lot of weight.

Prioritizing will always be important in your weight management goals, and if that number on the scale is really that important to you, you’ll be foregoing the opportunity to improve other important numbers. What are those numbers?

  • Body Fat – Lean Muscle Ratio
  • Resting Heart Rate
  • Blood Pressure
  • Cholesterol

So what am I trying to say? (Well if you don’t know by now, I definitely misdiagnosed you as a smart person above)

“Healthy and Fit” is the new “Skinny”

Get with it,