Starting today, you can now mark your dailymile profile as private and viewable only by dailymilers with whom you’re friends. In addition, your posts will no longer show up in other feeds on the site, like the Popular feed or the #dailymission. You’ll still be able to you share your workouts to other services, like Facebook and Twitter, because your post’s page will be viewable by others.

You can go ahead and enable this from your Edit Profile page today.

Also, while we’ve long had functionality to block users from interacting with you on the site, today’s release will now mean that users you block will no longer be able to view your profile either.

If you have any questions, get in touch. See you on dailymile!

This week, the spotlight is on Martin Parnell.

What did you do in 2010?

During the 365 days that made up that year, Martin Parnell ran 250 marathons and raised $320,000 for the children’s charity, Right To Play. He remembers well approaching the finish line on December 31, about to complete the 6,550 miles he’d set out to conquer in that year. “At 3:00pm that afternoon, I ran into the sports facility in Cochrane, Alberta, with 40 kids in tow all yelling and cheering. It was the best feeling ever.”

Throughout 2010, many on dailymile followed Martin’s quest. He kept track of every kilometer on the site and was able to meet several dailymilers at races. He loved being able to review his progress. “It was fun seeing how I was doing on the leader board,” he reports. dailymile is, in Parnell’s estimation, a tremendous global forum for any athlete who loves sharing ideas and information with others.

As you might guess, Martin’s favorite race distance is the marathon. He recently competed in the Kilimanjaro Marathon in Tanzania, Africa, finishing in just over five hours. This was part of his “Quests for Kids” initiative. Martin is attempting to complete 10 Quests in 5 years and raise $1 million for Right To Play. This will help 20,000 children. To date, he has completed 7 Quests and raised $530,000.

The race at the top of his bucket list is the London Marathon, but he’d also like to run the Western States 100 and qualify for the Ironman World Championships in Kona.

Over the years, Martin has learned a lesson or two about running. Most of them he’s learned the hard way. “Not wearing the correct gear for different conditions can get you in trouble,” he says. “When running in -25C conditions, you’ll soon learn that hand warmers are a must.” He’s also learned that he needs to cross train to avoid injury. “At my age, recovering from an injury takes a long time,” he says. “I run to stay in shape.” He enjoys swimming and core workouts and, on occasion, downhill skiing with his 9-year-old granddaughter, Autumn.

This week I got had the opportunity to ask Tony B. some questions. He’s a runner from Wichita, Kansas and has been running since a young age, taking time off intermittently but never totally laying off the activity. This year, his goal is to run at least 1 mile every day for a 2013 running streak. Just goes to show that goals don’t have to be time, or even race-based.

Tony provides some great insight in to how running fits in to his life, and also offers some helpful advice for new runners (my favorite of which is the last bit: listen to your body). One of the most important skills you can develop as a runner, triathlete, or cyclist is to become adept at heeding your body’s signals. Tony is no doubt pretty good at this after 39 years of hitting the roads!

When did you first start running?
Living on a farm in southwestern Kansas, there were times when I would take the dogs and chase rabbits through the pasture. I can remember a few times taking my older brother’s track shoes and running down our 1/2 mile drive way. They were too big so of course I had to stuff paper in the toes. I was doing this as early as age 10. Actual “running” running started with track in the 7th grade (March 1974). My first 2 track meets coach had me doing sprints. Then one of our long distance guys quit and coach moved me to his position. It seemed to fit me better than the sprints so he left me there and I’ve never stopped running. I have had to take a few breaks, but I always keep going.

Tell us a little bit about yourself outside of running.
Where do I start…. I was pretty lazy in high school and could not figure out why I needed to go to college. Then, 11 years later, I decided to go to college anyway and ended up wishing I would have went years sooner. I earned my RBA in 3 years and impressed myself for doing so.

I have been a volunteer for the Arthritis Foundation, Muscular Dystrophy Association, and Special Olympics. It wasn’t until 2000 that I finally found my niche in life, working with behavioural kids. After about 10 years, I started working with adults with disabilities. The dollar amount on my paycheck isn’t very good, but when one of my person’s served tells me how much they appreciate what I do for them, that paycheck is worth more than any amount of money.

I have 3 children and 13 grand-children and love every single one of them. They are stretched out from Germany to Elkhart Kansas.  I have enjoyed being able to run with them although none have carried it much further than just track in school.

Your goal for 2013 is to run at least 1 mile everyday. How is that going so far? Do you anticipate that it will be easy or difficult for you?
As long as my feet will move, I don’t forsee any problems with reaching my goal for 1 mile every day. I think I’m just too stubborn headed to NOT make my goal. It was 8 days ago today that I broke a blood vessel at the 1st knuckle of my big toe and I have pushed myself to keep running. Sounds crazy, but after a couple miles it starts going numb and doesn’t hurt much. So, as long as that is the worst thing to happen this year, I will make it.

Do you prefer to run solo or in a group? Why?
It depends on what I’m training for. I started running Ultras in 2010 and needed to learn how to slow down. I find that it is easier for me to run slower paces by myself than in a group that has some faster runners. In a group, I have a tendency to want to stay up with everyone. Speed work (my speed work anyway) is often better in a group with runners faster than myself.

When is a run a good run?
Any run you finish is a good run. For me, though, if I finish a run knowing I could have done better, I don’t consider it a good run. I do consider things like being sick or slightly injured as well. As long as I run to the best of my ability and training schedule, it is a good run. I have had 1 DNF in 39 years and consider myself fortunate. If it wasn’t for all the inspiration I recieve from my daily mile friends and running mates, Im sure I would have had a few more.

What’s your favourite race distance and why?
I have two races that I am really fond of. I like the half-marathon because it is a good race distance for me. I can push the pace and not get too tired before the finish line. The other distance I really enjoy is the 100K. It is a really nice relaxing trail run and I feel like it is the perfect way to spend the day running.

Besides the obvious fact that you probably want to be clothed, what’s the one piece of running gear you couldn’t live without?
My shoes!!!!! I can run without anything that I have now (garmin, fuel belt, water bottle, etc) That’s the way we use to do it back in the day. And since I’m pretty much “Old School” there’s nothing I really can’t run without.

Have you ever gone through a rough patch with your running (i.e.: injury, lack of motivation etc.)? What got you through it? 
I’ve had two injuries that have kept me from running for a week (each time). Both times all my friends were offering inspiration. The one that meant the most was to have my best friend in the whole world that kept me going as well. Her inspiration and encouragement made a lot of difference and I love her so very much. She has really made a difference in my life as well as my running. Add that to my own determination, well, I got through it and became even better.

What’s the toughest race you’ve done? What made it so tough?
The toughest would have to be my DNF at the Heartland 100. What made it the toughest was a few different things. First, I did everything that I had been training NOT to do. Second, the weather was not good at all. The third thing had to be something I drank at the last aid station I had passed through. Whatever it was, it made me sick. Two mile from the station, I had the heaves. I stopped about 4 times to get sick and each time it was harder to get going again. By the time I got to mile 42, I knew I was done.

Another tough one, that I did finish, was a 24 hour run on a high school track in July of last year. The air temp was 108 and the news station shot the temp on the track and said it hit 135. I have never drank so much fluid or taken that many soaks in ice water or even taken that many salt tabs as I did in that one day. I was exhausted.

What’s your favourite post-long-run thing to do? 
My favorite thing after a good long run? There’s a tie with that one. A nice long shower and lots of food is the icing on the cake for me.

If you could give advice to other runners starting out what would you tell them?
Get the proper shoes to start with. I have seen many people quit running because they didn’t know that they needed shoes from somewhere else besides the $19.99 section at Wal-Mart. Shoes make all the difference in the world.

Find a running group with veteran runners and ask a lot of questions. I’ve been doing this for 39 years and I’m still learning all the time.

Start out slow. You don’t need to try to go long when you first start. Let your body get use to doing each new distance before increasing that distance.

Maintain proper nutrition. Not all diets work for different people. The foods and quantities I eat are a lot different than what my running friends take in and what they do works just as good for them as what I do works for me. Ask for advice based on your training goals. And never try something different on race day. If you haven’t trained with it for at least a week, don’t do it on the day of the race. It may just make the difference between a good run and a bad one.

Be part of a team. By that I mean, find a group to hang with and be supportive of their efforts as well. We all set goals and need help reaching those goals. Just because I’m a veteran runner doesn’t mean that my goal is any easier to obtain that the goal of a new runner trying to run their first 5K.

Never think that you’re not doing very good. As a newer runner, your task may seem really difficult at times. Always remember that those runners you see running faster and further use to be in the very same shoes you are in. They will help you get to where you want to be.

Stretch, stretch, stretch. Make time in your workout for stretching. You have to get those muscles warmed up so you don’t get hurt when you go to run. A few cool down stretches doesn’t hurt either.

Listen to your body. Your body will tell you when it needs something, whether is food, drink or even rest. Always trust in what your body is telling you. Get to know all the signs and the different ways your body talks to you

Thank you Tony for answering my questions and good luck with your 2013 goal! I’ll be cheering you on!

This week you’ll be getting to know Patrick G. who has been on dailymile since 2009. He’s a dedicated runner, an early riser and certainly doesn’t lack enthusiasm for what he’s doing. Patrick is another runner who puts in an impressive amount of time and effort into his training and guess what? He’s not some elite who gets to eat, sleep, eat and train. He’s a regular person. I never cease to be fascinated by the countless dailymilers who are just like Patrick, putting in hard work and enjoying it to the fullest while juggling life’s other responsibilities – which include being a husband, father, a coach, and the president of a company!

I was equally impressed with his attitude toward running injuries. Patrick has dealt with his share of them and he has such a ‘zen’ perspective. Many who have dealt with injuries know that it’s easy to fall into despair when you can’t run, or you can’t run like you normally would. His response to my question seemed incredibly grounded to me and no doubt many of among us could learn a lot from his outlook.

Pike's Peak Marathon & Half Marathon

What struck me most about Patrick was that in each of his responses you can really feel his passion. I’ve never met him in person, but the main conclusion I’ve come to is that he must be an incredibly down-to-earth guy. He’s obviously a good runner, but what stands out the most is that he is clearly after more than just numbers and time goals, for him it’s also about fun.

Maybe I’m an easy person to impress, but I’ll let the rest of you be the judge of that

When did you first start running?
I originally ran Cross Country in High School where I won KS State 5A Championship in 1989!  I then attempted to run at Kansas State University, but after a couple years of injury prone running I gave up competitive running to focus on college.  I really didn’t run much for 15 years until my daughter started running in grade school and I decided to help coach her team.  That is where I met the friend, Kevin Swinicki, that introduced me to to Daily Mile.  Kevin got me back to really enjoying running again.  This was about 5 years ago.  Over the last couple years I have become obsesseed with getting faster again!  I love competing against myself.

Why running and not some other activity?
I love the feeling of going out for a long run and the freedom of running down dirt roads or trails.  It is safer than biking for me.  I had a couple close calls on a bike that took the fun out of that for me.  I also enjoy the fact that I can run with friends and talk while on the run.  Just can’t get any better than a nice long run with friends!

Have you ever dealt with an injury? How did you deal with it mentally?
In college I had two stress fractures in consecutive seasons and I ultimately gave up competitive running for some years.  Since coming back I did have a stress fracture and found that ART physical therapy cured my lower leg issues.  Then I had a broken metatarsal in my right foot that sidelined me.  I have had a couple calf issues.  However, I have really grown to appreciate compression wear and feel that I am getting very good at overcoming and moving past injuries.  I also recently have grown to love my Newton shoes.  While I have had a lot of differnt types of injuries I feel it is much better than a lot of other sports and I recognize that I regularly push the envelope of what I should be doing.  I try to push myself very hard.  Mentally, I do fine with it.  Running is my hobby so I don’t stress over it.  However, when injured I do REALLY miss the feeling of a good satisfying workout.

Your nominator mentioned you often get up at 4am to get your workouts in. Were you always an early riser? If not, how did you get into the habit?
I became a morning person in high school and college.  We regularly had 5am workouts and it became easy for me to get up early.  Now it is really the best time to go get a run in and fit it in my schedule.  There is something very peaceful about getting out early in the morning and getting the run in before most of my peers at work even get up!  I love seeing shooting stars in the morning.

The person who nominated you also mentioned that you are a busy bee. How do you juggle all of your responsibilities and still have the time and (more importantly) the energy to run?
I am busy but I draw energy and strength from running!  I am a happily married father of 5 children and I am also president of a large building material company in Wichita with over 300 employees.  I think my wife, kids and co-workers know that I am a better person for getting my run in and that it helps drive me to succeed at other things at home and work so they are amazingly supportive of my hobby!

What goal you are focusing on right now?
I really want to break 3 hours for the marathon but I think for the first half of this year I want to focus on getting my half marathon time to less then 1:20 and get qualified for New York in 2014 so I can go run it with some of my training partner friends!  Mostly I want to just stay in competitive shape and be able to go do challenging long runs with my friends.

What’s the toughest part about trying to reach that goal?
Staying healthy and not crossing that line that would lead to an injury!

It’s clear that you put in a lot of hard work just by looking at your dailymile profile. You train hard physically, but do you also train mentally? Do you have mental tricks that get you through tough runs or races?
I am proud of my mental strength!  In high school I used to listen to running psychology tapes and did a lot of mental image training.  I also used mantras during races and focused on that to keep my mind off of everything else.  Today I do my best racing when I am having fun!  I like to tell race volunteers “thanks” during runs and interact with spectators to make it more fun for me and them! The key thing is to know that the pain won’t hurt you.  I just put it out of my mind.  I even had half a root canal done without pain shots!

Pike's Peak Half Marathon & Marathon

How do you reward yourself after a race?
I love a good beer!  I also really enjoy the post race activities with friends.

Who has been most inspirational to you in your running journey?
In high school it was my XC coach and my track coaches.  They were awesome!  I was very lucky.   My friends are very supportive and I thank Daily Mile for keeping us all in touch on a regular basis!  Our friend, Kevin, is also been very inspirational as he quit his corporate job and opened GoRun Wichita running store and has done so much in our community to grow the love of running.  He is also the one that has helped me coach a group of 50+ middle schoolers for the last 5 years.  I have to say right now my wife has been my biggest supporter and inspiration.  She was an awesome runner at Kansas State University when we met and had an awesome career. She knows what it feels like to go race and therefore knows how much fun it is for me.  Plus, I always remind her that it is much quicker to go run 15 miles than it is to go play 18 holes of golf!

THANK YOU dailymile for having such a wonderful website where we all get to post and share our running experiences.

And a big thank you to you Patrick for answering my questions and for being such a vibrant part of the dailymile community.

This week you’ll be meeting Barry L. whom first piqued my interest because his closest running bud happens to be his dog. As someone who also has a furry running pal I obviously wanted to learn more. If I’m being at all honest when I first heard that Barry ran with SuperDog Speedway I thought it was some kind of running group. A running group that runs with dogs? Or just a running group with a snazzy name? With a little poking around I realized the snazzy name belonged to a dog. Barry got into running after a visit to the doctor prompted a wake up call when he noted his weight had creeped higher and higher.

SuperDog Speedway (Barry's running companion)

If you or someone you know has been down the same path, you would agree that getting started on a health and weight loss journey is not easy. If any of you are following that famed TV show about weight loss right now you might note the oodles of help and support those folks are getting because it’s tough. I’m always incredibly inspired and astounded when regular folks embark on that journey all on their own. Epiphanies are for movies and TV. It takes hard work, guts, courage and dedication to continue working toward a lifestyle change after the first mind twinkle. The initial burst of motivation and urgency doesn’t last forever. Getting there takes a strong person. Barry went from a scare at the docs office to working towards getting speedy enough to qualify for Boston. He is well on his way with the work he puts in – just look at his dailymile profile!

Tell us a bit about yourself, not necessarily running related.
I’m a 49 year old guy.  Just remarried last year, no children.  I own my own business (carpet cleaning company), and have lived in the DC / Baltimore area for nearly 20 years.

How’d you get into running? Has it been a while?
I started running in 2007.  I went to the doctor in November of 2006, and weighed in at 304 lbs!  I started working out, and found that I liked running (much to my surprise!)  I ran my first race (10k) in June of 2007, and was hooked.  Did my first marathon in October of that year (Baltimore), and loved the combination of physical and mental challenges.

Do you participate in any other fitness activities? If yes, how does it benefit (or not) your running?
I have done triathlons.  I am taking time off while I work on getting fast enough to try to qualify for Boston.  I didn’t feel like this helped my running.  Years ago I did Bikram Yoga – I loved the sweating, and I did feel like it helped me run.  My problem is that…I LOVE running.  It is so hard for me to be motivated to do ANYTHING else.  Lifting… swimming… core… stretching… no thanks!

 (I hear you Barry! Who wants to waste time and energy on something other than what they love?)

Your nominator mentioned you run with SuperDog Speedway, your doggie running bud. Tell us about him! How does it compare to having a human running companion?
Yes, Speedway is our 10 year old Weimaraner.  He started running with me when I started.  He is an awesome running companion – he just loves every minute of it.  Unfortunately, he’s gotten a bit long in the tooth now. He can’t handle the pace of tempo runs any more – it is just too much for him.  What I love about running with him is that he runs on my schedule – whenever I’m ready to go out the door, he is ready to go with me.  No coordination necessary!

(So true! Dogs never complain either, they just love being outside. As long as you make sure they’re safe and hydrated they really are the best companions)

It’s been snowing like crazy here in Montreal, what about in Maryland? How do you like running in the winter? Any tips for winter-running newbies?
We have relatively mild winters here in Baltimore.  Only a handful of snowflakes so far this winter – we usually get 2-3 snows a year, mostly in February (or late January). I LOVE running in the winter.  I tend to overheat – not just when I run, but in general.  I really enjoy putting on layers that I can take off if I get warm.  This is my biggest tip for running in the winter – layers….also, I use YakTrax when there is snow / ice on the ground, and this enables me to get out there even in rough footing.  Finally, I tend to do more intense runs in the winter – if it is cold, it can be hard to keep the body temp up for long, slow slogs.

What’s your favorite type of running workout? Least favorite?
My favorite run is in the woods, near the river.  Any kind of run like that is awesome!  I hate the stop and go of city traffic.  In terms of kind of session, I like pushing myself – so, intervals at the track… hill repeats… tempo runs… they all work for me.  Least favorite is anything on the treadmill – though it can be a useful tool, it is just so boooooring.

Do you have a favorite race? Why is it your favorite?
Again, I love the marathon.  All shorter race distances are relatively simple – if you know the right pace to run, all that you have to do is to hit that pace and try to hold on through the tough parts.  The marathon is as much mental.  Of course, pacing is just as important as for shorter races (maybe even more so), but the mental challenge of holding that pace for 6-10 miles when hurting is so hard to do.  Combine that with fueling and hydration strategy, and it is my favorite.

And, if you do it right, coming to the last quarter mile of a marathon and feeling strong enough to run hard is one of the greatest feelings I’ve ever experienced.  Having said that, I’ve run 16 marathons, and only felt that way one time – the only time that all of my mental strategies really worked, and the physical came together for a magical day.

How do you fuel your runs? Do you have a pre or post-run food routine or do you prefer not to plan things out?
I don’t eat before most runs.  The only exception to this is long runs – more than 14 miles.  I have oatmeal with fruit before those runs.  During runs I don’t use fuel, again, unless the run is longer than 14 miles (exception – in warm weather I’ll carry some electrolyte replacement (e.g., Gatorade) for runs longer than 8 miles).

And finally, what is dailymile to you? A place to log your workouts or more than that?
Ah, what is dailymile?  It is certainly a place to log my workouts.  But, it is so much more.  It is a place for me to find like minded people, to learn from them, and to share my knowledge and experience.  I’ve been fortunate enough to meet several dozen DM folks face-to-face, and it is like meeting old classmates at a reunion – so much to talk about, so easy to be around.

dailymile is the only social networking that I do.  I used to Twitter, but Ann Brennan turned me on to DM, and I haven’t been on Twitter for 4 years or more.  I used to be on Facebook, but I realized that DM gives me so much more than Facebook…oh, and I get to log my workouts, too!

A big thanks to Barry for answering my questions! And wishing you luck for all your 2013 goals!

Jodi H. is a runner from Avon, Ohio and she’s certainly a woman with a plan. The first thing I learned about Jodi was that she had passed out during her first marathon and that despite the setback that led to a DNF she pushed forward and again set her sights on the big 26.2. Since then she succeeded in conquering the marathon distance and in the past year, Jodi ran 12 half marathons in 12 months. But she isn’t ready to quiet down for 2013! She’s looking to tackle some time goals, run a certain mileage each month, and to create habits in other areas like cross-training (along with other health-related endeavours). I had the chance to ask Jodi about that fateful first marathon experience, her goal-setting advice and touch upon a few other topics below:

When did you start running?
I ran in high school and through my sophomore year of college (age 20).  I then would run from time to time at the gym but I found my way back to running in February 2009 and have been running ever since.

Savannah Rock N Roll 1/2

What’s your favourite thing about running?
If I had to pick just one thing I would have to say the feeling of accomplishment after completing a run.

Do you prefer to run with others or solo? Why? 
I honestly like both.  There are days that I live for my “therapy” runs on the trails with friends and there are days that a good solo run does amazing things for my soul.

What are your plans for 2013? Do you make New Years Resolutions? Can you give advice to others trying to stick to their goals?
I would direct you to my blog for my plans for 2013:  http://www.runjodirun.blogspot.com.

I do not make New Years Resolutions, but instead I create a “to-do list” for the year.  As far as others trying to stick to their goals, my best advice is to keep a record of it (dailymile, excel spreadsheet, etc) because it will help keep you accountable and honest.  Also, take things one day at a time and breathe.

What has been your favourite race thus far? 
My favorite race was the 2011 Columbus Marathon.  I had a great race and finished in 4:10:11 which was  5 minutes ahead of my goal. I also had wonderful support from my amazing friends which made it that much more memorable.  Most recently, my favorite race was the Savannah Rock N Roll 1/2 marathon as I walked all 13.1 miles with my best friend!  It wasn’t about the time on the clock that day, it was about enjoy time with a friend.

I learned that you passed out while running your first marathon. What happened, and how did that fuel or sap your motivation to retry the monster distance?
Yes, I passed out at mile 25.52 of my first marathon.  I woke up in an ambulance and finished my race in the ER.  I later found out that I was dehyrated and lacked the necessary electrolytes and salts needed to be successful in the race.  My first run back I was terrified but I made it and that was a great thing.  I went back to the same course a year later to “conquer the demons”.  Thankfully, I had the support of my amazing friend Dave.  He helped me through that race as I had anxiety attack after anxiety attack on the course.  I did finish it just under 6 hours and swore I would never run the Cleveland course again.  I am happy to say that I ran the 1/2 marathon there in 2012 and I officially conquered those demons!!

Jodi's last 1/2 marathon in 2012 with her trail running "therapy" partners

What’s your favourite race distance and why?
The 1/2 marathon is my absolute favorite.  It is long enough that I don’t have to run as fast as I would in a 5K or 10K and it is short enough that I can maintain a decent pace throughout.  The fact that I ran a 1/2 marathon every month in 2012 confirms my love for this distance!

What’s your favourite part of using dailymile?
I love the accountability of it.  It keeps me honest and I love all of the support from everyone.

Does style matter when you dress for runs and races? Do you have a favourite outfit? 
Style doesn’t really matter to me.  As long as I am dressed properly for the weather, I am happy!  I honestly don’t have a favorite outfit but I do have a favorite shirt.  It is an Under Armour shirt and it says:  “Don’t Be Last”.

A big thanks to Jodi who took the time to answer my questions with eagerness! You can check out her blog here: http://www.runjodirun.blogspot.com

This week I introduce to you, Mel. She is actually a good friend of mine that I met through coaching. I’ve watched her go from her first 5km race to her first half marathon. Most recently she completed her first indoor half marathon. Her determination never falters. What is most impressive to me is that she finds the time to run despite being a working mom and she’s often literally running on fumes. She also finds the time to be a cheerleader for fellow runners, always ready to encourage them if they’re having a tough time on a run. She appreciates every moment that she gets to run, and I think a lot of the time she’s still in disbelief over the fact that she can call herself a half-marathoner.

First I wanted to ask her how her running life began. And as usual I wanted to ask how she seemingly does it all. Runners who find the time to do their thing between countless other responsibilities fascinate me! All of us have to deal with time management, so it’s always helpful to learn how others deal with cramped days and the boundless urge to run. She also shares with us what it takes to overcome the mental challenge of running a half marathon indoors!

Why did you start to run?
I started running because two years after having my son I wanted to find a physical activity that I could enjoy as “me time” with the bonus of healthy living. I did not want to commit to a team sport, because having a baby is so unpredictable and a husband on shift work, I didn’t want to feel I was letting people down if I couldn’t make it out last minute.

Did you enjoy running before you began, or did you have to warm up to it?
I had never run. Prior to running, I had spent 2 months walking twice a week with a walking group. This was to get me used to the routine of getting out there. I saw the runners and thought “I’ll try that”. I felt very comfortable with the idea that if I didn’t like running, I would promptly go back to being a walker. I was hooked after the first 20 minute running session (walk 2min/run 1min). I felt so accomplished every week when I would run an extra minute; I would come home and exclaim “I ran 5 minutes straight!” I felt like rock star – and still do after every run, every race and every workout.

Describe the experience of your first race
My first race was 5km Canada Army Run race in 2010. This race was on my birthday, and I wanted to celebrate my new found “me”. I had planned to just enjoy myself and run a couple of minutes, then walk a few minutes and so on. Even if I walked the whole 5km, I was happy to be there. After all I did run quite a bit. Of course receiving my first race shirt, first race bib, and of course my first medal (dog tag) was absolute icing! I still get goose bumps about the conversations I overheard during this race. I was running and walking along side children, spouses, parents, siblings of soldiers. Very emotional!

What’s been your toughest run so far (in training or as a race)?
Thus far my toughest run has been my most recent race (Sherbrooke Indoor half Marathon). I have not had a tougher training day, run day, race day than this one!

How do you balance being a mom and working full-time?
It’s definitely not easy, but having a strong support from from husband helps tremendously. Also my mom and close friends willing to babysit so I can train and race means the world to me.

In 2012, Mel got this tattoo of a drawing her son drew of her running

How has running impacted you as a mom?
Being a parent isn’t easy, and sometimes it’s easier to get in a comfortable routine of motherhood and just do what needs to be done to get the family through each day. Being a running mom, I think my son will always know that I can do more than the routine. He’s only 4 but I know he’s proud, and that makes me a proud mom. I’m not a routine person, and being a running mom makes me feel like I’m a better mom to him because it makes me feel whole as as a person.

I asked you why you started running, why have you stuck with it?
Running is who I am now. I’m a runner. I never want to say “I used to run”.

What’s the toughest thing about running?
The toughest thing about running is the mental aspect: staying motived.  When you know you have a long run ahead, weather conditions against you, no music for safety reasons, and you are going to attack it all without running mates.  On the other hand injuries are insanely frustrating because your mind is ready to attack the toughest runs, but your body is struggling to walk across the room.

How do you stay motivated when things get tough?
I reach out to my running mates and schedule a run. I remind myself that running is a part of me and if I don’t get out there, I’m cheating myself out of a part of me that makes me truly happy – running is the sprinkles on my dessert of life haha

You recently completed an indoor half marathon, how was it different from other half marathons you’ve run? Easier or more difficult? Was the atmosphere different? 
105.5 laps around a 200 meter track.

The indoor half marathon was the most difficult race I have ever ran (even though it was my 3rd half this year). It was the biggest mental vs physical challenge. Some people think the difficultly is going in circles, but it’s not. It’s just felt like the longest race, there was no change of scenery, no cheers from random volunteers, and no way to gauge my progress, and I couldn’t have my music to get me through this. I don’t always pay attention to my music during races, but I always have it because it’s there when I need the boost. Usually, during races I have my garmin and my music - 2 things I could not use during my indoor race. I didn’t know my pace progress. All I had was the clock on the wall and periodically they announced how many laps we were each completing. I have never done so much math in my head, as I did that day. I was ready to quit at around 8km. I wanted to cry about 3 times but no sunglasses on my face to hide those tears, the pain, the want to quit. My usual motto of “if all else fails, walk it” wasn’t really applicable because I had a cut off time for this race. If I walked anymore than I did, I would not have been allowed to finish. There was no way I was going to get through all this anguish and not accomplish my goal. I finished and cried afterwards.  The organizers were the sweetest, and the other runners were supportive. I would definitely run indoor races again, but not half marathon. I am already thinking of a 10km indoor race in January, with this same race organizers. This is not for everyone, but I’m happy I tried it. Now I know.

What’s next for you in 2013? 
In 2013, I would like to run at Ottawa’s Race Weekend once again. This year I would like to race the 5km on Saturday evening and the half marathon on Sunday morning. I want to attempt a new running challenge every year, and in 2013 my running challenge will be a trail face: 10km at Mont Orford. I would like to run a half marathon at the Maritime Race Weekend in Nova Scotia but that will depend on family availability; being a mom sometimes takes priority over that race wish list haha

Do you have a lucky charm you bring to races? 
I don’t have a lucky charm because I fear getting attached to it. There are enough mental games during a race; the last thing I want to add is a superstitious element.  So far, the only thing that I bring with me to all races, without fail, is my acceptance to finish all races injury free, and heading for that finisher’s medal. I don’t value finishing time.

A big thanks to Mel who took the time to answer my questions. Visit her profile and congratulate her on her recent achievement. 

Years ago, when Marty Burian was training for his first marathon, a dailymile friend named Oblivion introduced him to the idea of running the last mile of a run faster than all others. Burian latched onto the idea and over time came to use this technique to pace himself during a long run. He’s preached “last mile fastest” to others needing a way to rein in the excess energy at the start of a run. A few running buddies who’ve heard the gospel over and over call this practice “Martying” a run.

While “last mile fastest” is definitely not something to be used on every run, Burian really likes the feeling of finishing a run on a strong note. This idea of running well and finishing strong gave birth to a run coaching business appropriately named, Last Mile Fastest.

While Marty tends to enjoy longer runs, he generally doesn’t “race” them. As far as an actual race distances are concerned, his favorite is the 10K. “It’s the perfect blend of speed and distance for me,” he says. “Shorter races tend to be more sprint-like and ‘hurt’ more than I like. Longer races can cause my mind to wander from the task at hand.”

Burian used to bike for cross training. While he still does that, rock climbing has become his main focus over the past year or so. He believes cross training is an important part of accomplishing his running goals. Mixing it up keeps him motivated.

Speaking of dailymile, Marty states, “The support I’ve received from other dailymile users has been invaluable in my training. I love being able to ask advice from others; but I also enjoy checking in on what others are doing, congratulating them on accomplishments, helping them through tough times and giving tips and advice to those just starting out. Dailymile provides an incredibly supportive and helpful forum for athletes of all experience levels.”

When thinking of his bucket list, Burian claims he’s already done more than he ever imagined he would do as a runner. Still he has at least one big dream. “When I win the lottery and retire, I’d like to buy an RV and with the help of support personnel, run across the country,” he reports. “I want to take my time and go from the Pacific to the Atlantic over the course of about eight months.”

Shortly after college, Marty found himself in the worst shape of his life. He’d break out in a sweat walking up a flight of stairs. “That’s when I decided to become a runner,” he remembers. When he first started running, he believes he was way too hard on himself. He felt that walking was cheating. If he wasn’t maintaining a particular pace, he wasn’t really a runner. He also used to believe that rest days were for people who were weak.

Burian has changed his mind on all those things now. “I was a runner back then,” he says. “The fact that I peeled my ass off of the couch, laced up my shoes and made an effort is what made me a runner, not a number attached to a distance or speed. He rests as a regular part of his training regimen. “Days off allowed my body to recover from a workout before putting it through the wringer again,” he reports. “They leave me feeling eager for my workouts and feeling positive!

Running has given Marty so many great memories: Countless training runs and races done side-by-side with friends; setting numerous personal distance and speed records; seeing the excitement and accomplishment on the face of someone he has coached to a running goal. But if he had to pick just one, memory as his favorite, he’d have to choose completing the Couch to 5K program for the first time years ago. “That’s when it clicked that I really could do this,” he states. “I really could be a runner.”

I’d be lying if I said I wasn’t super excited to write about Christie. She has continued to inspire me ever since that day when one of us accepted the other’s friend request. Christie is a runner from Boise, Idaho. If you’ve had the pleasure of following her posts on dailymile you would know that she runs in some pretty beautiful places. You would also take note that though she looks like such a sweetie, she’s a running BEAST.

Christie began running in early 2008 after 10 years of inactivity. Like many runners, the initial lightbulb went off when she realized she was unhappy with her weight. With her marathoner mother as a model for inspiration she set her sights on a 5km and began training with a Couch to 5km program, not really sure if it was going to be a fruitful endeavor. Of course, I wouldn’t be writing about Christie if things hadn’t gone well.

Post PR marathon with running buds

In just 2 years she went from a size 14 to a size 4 and ran her first marathon in October 2009. For many runners it seems to begin with a desire to lose weight and look better but many among us quickly realize that running gives us so much more: confidence, strength, vitality and a love for life. If Christie may have lacked any of these things before she began running, she certainly isn’t wonting for them now. 3 months post-marathon she embarked on her first 50km – a fat-ass style race, which means no support, no frills, no coddling. While she didn’t complete the ultra-marathon that day – or as Christie would say: “I only made it 7 hours and 23.33 miles that day.” Yes. Only – but it was at this race that she would meet folks with which she would build lasting friendships.

Christie and run buds on her recent 40 mile birthday run

In April 2010, she completed her first 50km marking the day she became an ultrarunner. Since then she hasn’t stopped. When asked how many ultras she’s run she remarks: “I have lost track of the number”. Naturally the next step for an ultrarunning Christie was to move up to a 50 miler. So she did a solo 50 mile run, accompanied by running bud Ryan A., just to see if she could. 50 miles in weather some runners would promptly turn away from to head to the treadmill or indoor track: wind, hail, and rain on all trails for 50 MILES. Christie turned 40 this year and just for fun she ran 40 miles to celebrate. She has also run a 100 mile race and she hopes to BQ in 2013.

Suffice to say, she’s one tough cookie. But what makes someone decide to run a solo 50 miles, to run countless ultras and wake up before dawn to get in runs that last for hours on the trails? She does all that while being a wife and mother to 5 kids! She’s also a race director of Final Kick Events. I wanted to find out how she does it.

Why do you run ultras?
I do ultras and marathons to push my limits, to see what I’m capable of.
When I’m running ultras the environment and the people are very different than a road race. Ultra runners tend to be very open-hearted – even willing to stop in the middle of their own races to offer you food or some company or help. I had a man stop in the middle of his 50 mile race at the Buffalo Run in Utah this past March to help cut the toes out of my running shoes that had become too tight during the 25+ hours I’d already been running on my 100 mile journey. He tried to help me by fixing my very blistered feet and offering encouragement. Things like that happen often in an ultra. The runners treat one another like family. I also love the challenge of climbing up and down really technical trails in the mountains, seeing the wildlife, taking some of the most beautiful sunrise and sunset pictures of my life and enjoying the solitude and scenery while I’m running.

What’s the toughest race you’ve done?
The toughest race I’ve done is a tie between Pocatello 50 Miler and Big Horn 50. Both are races I was pulled at for not being fast enough. Big Horn 50 of 2011 was my first “official” dnf at an ultra. I made it about 32 miles before they pulled me on a time cut off at the Dry Fork aid station. The course is amazing, I loved all the mud and the water crossings, the gorgeous fields of flowers, the canyons and the bacon at the Cow Camp aid station – but I was just not fast enough on the climbs to make that cut off that day. While training again for Big Horn 2012, I raced the Pocatello 50 two weeks before the race in hopes that it would be an excellent training run to prepare me to finally get my finish at Big Horn. Unfortunately, though I made the offical two cut offs in that race, I was pulled at mile 48 for being the last runner, which really bummed me out. I think that was a hard hurdle mentally to overcome when I towed the line at Big Horn again in June. I again missed the Dry Fork cut off, though this time by only 2 minutes instead of the half an hour I’d missed it by the year before.

What’s a typical training day like?
A typical training day for me begins when my alarm goes off at 4:20 am. I always lay my running clothes out the night before a run so that I don’t really have to think much before I head out. I dress, eat breakfast and then I usually drive to a trail head or the Boise Greenbelt to meet my running partners. I have a couple friends who join me for runs and I hate to let them down, so I never no-show a run! This accountability has really helped all of us in the past year, especially that we’ve been running more together. On a weekday, it’s common for us to run anywhere from 6 – 12 miles before the sun has even risen.

Downhill at the Wild Idaho 50km

Getting up super early has made it possible for me to keep my average weekly mileage close to 45-50 miles most weeks while still being able to get home in time to shower and dress and get breakfast for my 5 kids who are usually just waking up when I am starting the morning chores and breakfast. I have a teaching degree and also home school all five of my kids ages 5 – 13, so getting my runs in early is the only way I can balance my family needs and my training needs best. I tend to run 3-4 times during the week and do a long run on the weekends when my husband is home and those can be anywhere from 15 – 50 miles depending on what kind of race I’m preparing for. Most of the time I like to do at least 20.

How do you fuel your runs?
As for fueling during a run or a race, this has been an area of constant learning and fine tuning for me. In my first two ultras where I had stomach problems, I ended up spending more time wishing for a bathroom or racing off to the bushes than I did running it seemed, so I had to learn to eat things that wouldn’t upset my stomach. I found out that it was what I was eating in the day or two before the race or long run that most affected me, so now I am much more careful about not eating heavy foods like greasy pizza, lasagna or any red meat. My stomach does better if I eat pastas, breads, salads and drink plenty of water to flush the system in the 24 hours before a race now.

Christie after finishing the Buffalo Run 100 miler

During a regular weekday run of 10 miles or so, I don’t eat anything at all since I am starting right after a simple breakfast and that tends to sustain me. Longer runs, I like to eat a little bit every half an hour or so – like adding logs to a burning fire to keep it going. I will eat a bite or two of a peanut butter sandwich, or a bite of a granola bar, a few salty chips, some trail mix, or a banana and sip from my hydration pack or hand bottles along the way. I usually just run with water, but at ultras I will drink Coke for caffeine and easily digestible calories at the aid stations and sip broth in the really long events for the sodium. I also take an S Cap every hour during comfortable temperatures and 2 per hour when it’s really hot and I’m sweating more. This seems to work pretty well for me.

I also eat mint chocolate GUs during long training runs and races and they also work very well and taste like a melted Thin Mint Girl Scout Cookie which is fun!

What tips can you give other busy running parents?
I think the best tips I can give to other busy parents who are having a hard time fitting in their training and balancing their family life is this: If you want something badly enough, you will be able to find a way to make it all work!

Christie and her 5 kids

When I first started, I actually felt so guilty leaving my kids that I would either load up the then 3 and 5 year old in the double stroller, put the baby in a sling or backpack on and then have my 7 and 8 year olds walk with me as I went on my 30 min workouts. Other times I would wait until they were all tucked in and my husband was home and then I’d run loops around my block in the dark so I wasn’t far if any of them needed me. It wasn’t easy! But I kept at it and I felt it was worth it! Nowadays it usually means I am sacrificing sleep a few mornings a week and never letting myself make an excuse when the weather is bad or when I just don’t “feel” like running.

The end result has been that I really feel I’m a better Mom, now that I’m a healthy weight and getting some regular exercise and that I’m more patient with them during the day and have more energy to keep up with them in a game of tag which is fun! I hope I am being a good example and that they will grow up and find physical activities that bring them as much personal satisfaction and joy as running had done for me!

Weirdest thing you’ve encountered on a run?
The weirdest thing I’ve encountered on a trail was a naked hippy running from his little tent to a natural hot springs during the Orcas Island 50k in 2011. I’ve also ran with free roaming buffaloes at the Antelope Island Buffalo Run. It’s not uncommon to be running in the Boise Foothills near Lucky Peak and encounter whole herds of deer and elk, which are also pretty cool to see!

You’re a race director too. How does being a runner help you to be a good RD? And which is harder, being a race director or a runner?
I am a race director of Final Kick Events. We’ve created and directed four events so far: the Lake Lowell Marathon – a race around the perimeter of an entire lake, Ste Chapelle St Patrick’s Day Run – which is a fun holiday 5k/10k at a local winery where we serve green beer at the finish party, The Bruneau Beast – a crazy, awesome race over some of the biggest sand dunes in the world and The Idaho Wine Run – a marathon, half, 5k and 10k through wine country with plenty of wine sampling and music at the finish party! We’re already developing more races for the local area, with our next one coming up December 29th called The Hot Chocolate Run, which will be a fun, family-friendly 5k with seasonal music and piping hot chocolate and lots of whipped cream and toppings and chocolate chip cookies in custom mugs at the finish party! It should be fun! We have over 180 people already signed up and we still have about 6 weeks to go before the race!

I really do believe that our race company has benefited by me being a runner. My husband handles the web site designs, the permits and the sponsors and the business side of things and I love weighing in on what the runners’ needs are for a beautiful, safe course, for excellent aid station workers and foods and for a really fun time at the finish party! I always enjoy walking around before and after the races and getting to know the runners and seeing the joy they have in completing one of our races! It makes me really happy to share my love of running with the community I was raised in!

I’d say being a race director is harder (for me) than being a runner. There are so many things that can go wrong, there are so many details to manage and so many people to please that I usually don’t relax until the event is over and we’ve taken down the finish line and cleaned up and are finally driving away. As a runner, my nerves always are erased as soon as the gun sounds and I start racing! I’d say my appreciation has increased significantly for other race directors and the service they provide in a well-marked course, in acquiring great volunteers, in each and every detail that I benefit from when I am a racer now. I always try to personally thank the RD’s when I participate now that I know how challenging it can be to pull it all off!

Do you have a running dream? A race you’d like to do, or a trail you’d like to conquer someday?
Besides earning a BQ, another running dream I have is to run the Grand Canyon Rim-to-Rim-to-Rim one day – running from one side to the other and then back again. It’s not an official race, but it’s a common dream among ultra runners and I think it would be a pretty amazing experience! My long-term ultra goals are also to run a 50 miler in under 11 hours and to run a 100 sub 24, though that one is likely to be the most difficult for me to obtain… but would be insanely exciting to achieve!!

Favorite post long-run snack?
My favorite post long-run snack is chocolate milk with a cheese stick and a banana! Mmmmm! After an ultra I often crave a cheeseburger, fries and a Coke too!

Do folks ever call you crazy? What’s your response to them?
People often call me crazy and have a hard time understanding why I do what I do. I usually just smile and tell them that if they don’t understand, they probably never will. The other runners – my running partners and my closest friends do get it. They are like my “tribe” and I am satisfied that at least some people do understand my obsession, my passion, my joy! I know my family members don’t always understand it, but they love me and support my dreams and for those who have me close to their heart — that is good enough for me. To the naysayers, I just walk away. Life is too short to allow anyone to bring you down!

What role has dailymile played in your running life?
I owe a huge debt to dailymile! It’s been a wonderful place to go and not only record my workouts, but more importantly to socialize with others who are so much like me! These truly are more members of my “tribe!” And, it’s impacted more than my online life. In fact, half of the running partners I have now — in fact, my dearest friends – are people I met on dailymile! I cannot imagine my life without the close friendships I’ve developed here. It’s really a wonderful place to bring like-minded people together for encouragement, motivation and friendship!

A big thanks to Christie who took the time to answer my questions and for sharing a little bit of herself with the dailymile community.

For more on Christie check out her dailymile profile or her blog at marathonmama.net

 

You can sign up and learn more here.

A New Training Experience

dailymile is designed to help you improve your fitness (and generally kick more ass). We’ve always observed this is best accomplished by making fitness fun and encouraging people to support and motivate one another, building a community. This has worked incredibly well so far and we’ve watched people accomplish some amazing things with the support of others, and in the process form great friendships.

While dailymile has been focused on the social side of training, there’s great value in the analytical side. As the saying goes, what gets measured gets improved, and as you push your training further, analytics can give you a massive boost. We’ve reworked the training section to focus on measurement and planning. Our new analytics and workout planner will help you learn from your progress so you can choose the right goals and accomplish them. We think what we’ve built is going to take your training to the next level. You can start using it today.

The training section of dailymile has been rebuilt from scratch using many of the new technologies developed for our new site. You’ll find the interface extremely responsive. You can find the full listing on the PRO sign up page.

And there’s more: if you sign up for the yearly subscription, you’ll get a coupon for 25% off from Saucony.com. If you still have to do your present shopping – this is huge!

The promise we made to you when we first launched PRO still stands: dailymile will always be free.

Going Forward

Over the last year we’ve been hard at work on some new products that we’re super excited to show you: an iPhone app and a brand new website. We’ve doubled down on the core social features that have worked so well to create a more engaging experience. You’ll be able to track and discover all new types of workouts and we’ll help you improve every step of the way. It’s been hard keeping things under wraps, but we’re close to unveiling them. We’ll have lots more to say about this soon, but you can go PRO to receive early beta access to these products first.

Our goals for dailymile are more ambitious now than they’ve ever been. If you go PRO you’ll be helping us to continue to improve your dailymile experience. You can do so here and unlock the new features.

Ben, Kelly, and the dailymile team

On November 2, 2011, Mike Federle’s life changed dramatically when his wife of 30 years unexpectedly passed away.  Running after that day was the constant along with the support of dailymile Friends and others that sustained him through the difficult times of change.  He remembers well turning the corner at the Jacksonville Marathon on a cold Florida morning after fighting severe calf cramping. He saw the finish line clock a quarter mile away and realized he was going to have a Boston qualifying time.  His mantras, “I am strong” and “I can do this” served him well, allowing him to realize this long held dream.

There were a few bumps along the way to reaching that goal. For months on end he trained without proper rest and no cross training. Not properly resting resulted in overuse injuries. Frustrated Federle hired a coach. “It took a coach to give me proper and varied workouts,” he said.  As his coach introduced speed work, cross training on the bike, core and strength work, foam rolling, stretching, proper rest and nutrition into Mike’s training, he began to see real improvement.  The injuries healed and didn’t return. “Running seems simple enough and in some respects it is,” Mike reported. “Feedback is invaluable.”

Mike enjoys the social interaction and support he gets on dailymile. “I’ve met so many nice folks from around the world that all love being active,” he stated.  Since qualifying for Boston which he plans to run on April 15, 2013, Mike has continued his training. He competed in the Indianapolis Monumental Marathon on November 3.  This marathon presented new challenges and learning experiences. It taught Federle of the graciousness and generosity of fellow runners when a total stranger stopped and paced him through the last 2.2 miles of a tough marathon. The New York City Marathon, so recently grabbing national headlines, is on Federle’s athletic bucket list. So, too, is a guided cycling tour in French countryside.

My best medal because it's shaped like a cow! (I've only got about 4 & they are all traditional shapes so that makes this one extra awesome)

Nice! Is this one on display at home?
Currently it’s not on display. I’m searching for just the right way and just the right place to display my race bling!

How did the race go?
The race was tough, both mentally and physically. It was a very hilly, residential and rural course, and I did not expect all of the hills. My allergies were also quite bad since the race started near, went through, and finished on a farm! Despite all that, I ended up PR’ing by 35 seconds.

Josephine at the 'Race for the Cows'

Did you pass any cows along the route?
I passed a bunch of cows! 1/4 mile in to the race the course took us through about a half mile of the actual farm and then finished with a sprint through the a barn and up the hills where the cows graze.

What does a “run for the cows” mean?
The race was called the ‘Redding Road Race, A Run for the Cows’ because all of the proceeds went towards the New Pond Farm’s educational programs for children and adults (it was the first annual).

You’ve already completed your 2012 goal of running two 1/2′s, and now plan to race more. What’s next?
Next up for me the the Paine to Pain trail half marathon in October in New Rochelle, NY. I’m looking to shave 30+ mins off my half marathon PR. After that I’m not sure, but hoping to do a few more half marathons in 2013 and maybe a full marathon.

Can you tell us about your blog, entitled the “Plant Based Runner”?
My blog is attempting to be a resource for all runners – especially plant based runners and runners interested in plant based eating – on nutrition and fueling for runs and races. Plant based is essentially eating more plants (fruits, veggies, whole grains, nuts, beans) than not. I’m working on more recipes for pre-, during and post-race foods, as well as product reviews.

NYC half finish line!

You’re also keeping a “race bucket list”. Is there one you’re particularly excited for? 
I’m very excited for Paine to Pain, and it’s just in my backyard. I volunteered the past two years and seeing happy, excited runners emerge from the woods scraped up, dirty, covered in mud (though not like mud race covered) and smiling always gets me pumped up. I’m also looking forward to running the SF marathon – hopefully 2013 will be my year for that.

What’s the most fun running-related activity you’ve done in 2012? 
Does buying new gear count ? I had a lot of fun at the NYC half. It was my first half (2nd race) and running through Times Square was unlike anything I have ever experienced.

What has been your most difficult run of 2012? 
Hands down the most difficult run of 2012 was the Brooklyn half marathon. It was a short 2 weeks after the Run for the Cows. The days and weeks leading up to it were cool, but race day was warm. I couldn’t stop coughing, sneezing, wheezing and my eyes were all itchy and watery – notice a trend? Spring allergies and I don’t mix well! I wanted to quit a few times – almost quit a couple times – but fought the overpowering urge to find a bench and call a cab.

Are you excited for your new pair of Kinvara 3′s?
I’m very excited to test them out and see what they’re all about. I hear good things and I’m grateful to have an opportunity to try them!

–

Thanks to Josephine for her time, and thanks again to everyone who participated in the #FindYourStrong project! A recap of all submissions and of each week’s winners can be found at www.saucony.com/strong.

Sara: I love to hate it and I hate to love it...but at the end of the day (and a good run)...it makes me happy. Going to my favorite spot again tonight...

Josh: Saucony has gotten me through 3 half marathons, a lifetime PR in my latest one, three XC seasons and a 3rd place finish for my team at state. My Wave Riders are a thing of the past and only got me through a few 5K's. Love my Kinvaras!

Morgan: I rocked my Mirage's in our engagement photo's because they helped me come back strong from a 9 month injury hiatus and PR all my goal races this year so far!

Mick: Is it obvious I love Saucony?

Daniel: Me finishing Ironman South Africa 2012 in my Saucony Kinvara's. Probably the toughest Ironman race every due to weather - 69km/h gale force wind, rain,12C, BIG surf for the swim & wrenched quad on the bike. Never Quit!!

Brodie: If you can't beat 'em. Blind 'em!

Heather: I don't get to wear my visipro jacket much now on runs. My son does as he rides in the running stroller when we go out.

Erin: Big Peach Ladies Night and Fashion Show!

Nancy: My Saucony shoes after the Color Me Rad 5k in Virginia Beach last month. (You should see the rest of me - just as colorful!)

Derick: I'm already fully outfitted by Saucony. Even the shades are Saucony!

Maureen: Crossing the finish line at the Soldier Field 10 Mile with a shiny new PR! My mom was able to spot me in the crowd by looking for my bright orange Sauconys

Brenda: This is my 1st 1/2 marathon at Disney Feb. 2012 in my Saucony Pro Guides. My inspiration was my sister who ran with me and encouraged me to get healthy and take care of myself. I found my strong and lost 45lbs!

___

Thanks to everyone who participated in Week 11! You can find all other submissions at www.saucony.com/strong.

"My husband and son waiting for me at the finish line of the 2011 NYC Marathon"

Now that’s a finish line! What emotions were strongest in that picture?
Happiness, surprise and excitement from seeing my son and husband at the finish line of the 2011 NYC Marathon.  I participated in the 2011 Foot Locker 5 Borough Challenge (as part of the NYC Marathon) and had no idea that the representatives from Foot Locker and NYRR were going to arrange to have family members waiting at the finish line. My son was the only thing on my mind the last few miles of the race and I found myself searching the crowds, hoping to catch a glimpse of him in the stands as I approached the end of the race.  After finishing Mile 26, I looked up to the finish line…and saw my husband, son, and mom.  They were actually there – just steps past the finish line of the largest marathon in the world!  It was the best way to finish what was an already amazing race experience!

Did your husband and son have a chance to cheer for you on the sidelines?
One of the perks of participating in the Foot Locker 5 Borough Challenge was that my family was treated like VIPs from start to finish of the NYC Marathon.  They were able to stand behind me as I started the race, watched the elite female, elite male and Wave 1 start, were bused directly to the finish line and were given awesome seats to view the last hundred meters of the race.

How did the race go?
It was the most amazing running experience of my life. As a participant in the Foot Locker 5 Borough Challenge, the other four participants and I started the marathon almost an hour before the rest of the field and we got to experience what it was like to be an elite runner – we had a motorcade, photographers, bike escorts, and millions of spectators cheering for us.  Per the rules of the challenge, the five participants had to run the first half of the marathon together.  The last 13.1 miles were a race to the finish.  The first half was slow and I was happy to finally be on my own to run at my own pace at the halfway point.  The Brooklyn representative and myself ran together for a few miles but I took advantage of a slight lead on the Queensboro Bridge to pull ahead to a comfortable lead just after we entered Manhattan.  I was able to maintain the lead through the end and brought home a victory for my home borough (Staten Island) for the first time.

Your most recent post says you’re 36 weeks pregnant and still running 6+ miles! What’s your secret?
I had a great first pregnancy and managed to run 20-30 miles a week until the very end of pregnancy (I ran 5 miles straight the day before I went into labor).  Unfortunately, due to some back pain this time around, I had to take about 6 weeks off from running.  I am slowly building my mileage back up (I ran 3 miles on Saturday @ 35 weeks pregnant) and hope to be able to run until the end again.  There really is no secret!  I think the biggest misperception is that it will be easy and comfortable the whole 40 weeks you are pregnant.  There are definitely some days when I feel good, but for the most part, I’m at the point in pregnancy where running is no longer totally enjoyable.  I get out there and run because it’s good for me and great for the baby.  I’m uncomfortable about 90% of the time, but running prevents me from gaining excess weight, swelling, or being grumpy or moody (which I become when I don’t run).

What’s the best resource out there for women who would like to run through pregnancy?
I think the best resource is other females that have run through pregnancies.  Books and other published material are helpful, but I have found that speaking to those that have experienced it is the best informative and helpful.  During my first pregnancy, I really didn’t know any females that had run through pregnancy and found it hard to find answers when I had specific questions about things.  I have been fortunate enough during pregnancy #2 to have some amazing females who are also running through pregnancy (we are all due around the same time) and am able to share experiences and stories with them.

2010 Staten Island Half Marathon - 2:00 finish time (first pregnancy)

How has your training changed since first becoming a mother last year? 
Without question, I have learned how to better manage my time and training.  Prior to my son being born, I had the luxury of lots of free time so I often ran however far I wanted to each day with no real training plan.  I’d set out on a run with no idea how far I would run – often turning what I expected to be a short run into 10, 12, 14 miles.  Now that my free time is limited, I can no longer waste my time running “empty” miles.  Each run, each mile, each minute I run these days has a purpose – some are “quality” workouts (speed, tempo, long), others are easy/recovery runs.  I am logging less mileage (about 20-30%) than I was a few years ago, but am in better shape and am actually running faster than I was back then.

Have you already planned your next race?
There is a small chance that I will attempt to run the 2012 Philadelphia Marathon in November.  It is only 8 weeks after my due date, so a lot depends on when Baby #2 is born, how the rest of pregnancy goes, how Labor and Delivery is, and how well I am able to train given a newborn and toddler at home.  I have already signed up for the 2013 New Jersey Marathon as my target spring marathon and may register for the 2013 NYC Ironman (if there is a race).

You’re a certified running coach and offer coaching on your blog. How is that going?
It’s amazing.  I’m training a number of runners for fall marathons (many are running the NYC Marathon) as well as a handful of others who are running half marathons and 5ks in the upcoming months.  Coaching other runners reach their goals and dreams is an amazing opportunity and I’m grateful to be involved with so many wonderful runners.

How did you first get in to coaching? 
The first race I ever ran signed up for was the Philadelphia marathon (when I was 21).  I didn’t know much about running long distance but managed to “coach” myself to a 3:54 finish time.  Over the next 10 years, I informally helped friends and family train for various events – ranging from couch to 5k, half marathons, and marathons.  I decided to become certified earlier this year so I could formally do what has always been enjoyable and rewarding for me.

The #FindYourStrong prize for week 10 was your choice of Saucony trail, track or road shoes. Have you chosen a model?
Yes!  I have received the Saucony Wave Ride 5’s.  I am waiting until after pregnancy to try them out (I don’t want to change my shoe during the last few weeks of pregnancy) and will keep everyone posted on how they hold up on my runs!
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Thanks again to Michele for her time, and congratulations to all of the other week 10 winners! You can find all other submissions at www.saucony.com/strong.

How to Run Strides: My quick response on Twitter was “Basically just short pickups of speed. Focus on turnover, not running ‘hard.’”  Essentially, a stride is a short bout of running at a faster pace, generally 30 seconds or shorter.  Here’s the very important part: THESE ARE NOT ALL-OUT SPRINTS.  In my opinion, if you are running strides at 100% effort, you are not getting the intended benefit (see below, Why to Run Strides).  The “focus on turnover” aspect is the key for me.  You should focus on running tall with relaxed shoulders and arms, and imagine that your legs are being pulled along by a fast-moving treadmill belt.  Often times, I pick a point up ahead on the trail, and make sure I focus my gaze past that point.  Don’t put your head down and run hard, instead keep your eyes forward and run light and quick.  You can let your speed progress a little bit during each stride, then when you get to your prescribed time, slow down gradually into easy pace (i.e. don’t abruptly put on the brakes).  The whole process should be an exercise in feeling smooth and efficient.

When to Run Strides:  Strides have their place in a number of different situations.  I tend to put them on my athletes’ plans:

• At the end of an easy run
• At the end of a warm-up routine before hard work (intervals or race)
• Intermingled with easy miles during a final taper week

Remember, these aren’t sprints, which have other uses at other times.

Why to Run Strides:  Strides are added to the training plan to recruit different muscle fibers that are needed for fast running, but often get neglected during a bunch of easy miles.  When placed at the end of easy runs, strides force some recruitment of fast-twitch fibers in a non-damaging way that helps build an efficient stride (if you run them right!).  Placed before hard work, strides help transition the body from a resting state to a fast-moving state so that you can safely run fast without causing damage to those fast-twitch fibers.  And during a taper, strides provide an opportunity for the fast-twitch fibers (that will be needed to race well) to do some work so they don’t go into a hibernation mode (which makes them harder to recruit during the race).

Here’s a mental prompt to remember for strides: “Set the stride, run the stride.”  That’s a reminder to focus on form first, and once you have that turnover set, you can run your stride with some speed.  Happy striding!

Real food, real fuel!

Did Picky Bars pay you to post that picture? Be honest.
Nope – they don’t know I posted it, but maybe I should let them know, haaa!

We’ll just have to take your word on that. What activity did that bar fuel?
Don’t take my word for it, get you some! This bar got me out the door for my long run (as it usually does). My stomach is picky (go figure), but these are the perfect size for grab and go fuel that doesn’t upset my stomach. The couple hundred calories gets me off to a good start, and the all natural good stuff has never jacked me up, even with the splash of caffeine in them.

"June 2011 was my first 5k – the Phillip Rivers 5k. I was hoping for a 32 minute finish and ended up with 29:15 and was hooked!"

Is it the hazelnut or mocha that does the trick for you?
Mocha madness, baby!!! It’s the perfect blend with the hazelnut, but since I’m the only highly caffeinated crazy in my house, it ensures my stash won’t mysteriously disappear like it does when we stock up on Lauren’s Mega Nuts.

How actively do you keep tabs on your nutrition?
As I add mileage, keeping tabs on my nutrition is vital. Hydration is key, which I learned the hard way (you can read about my tragic lesson here) and I am the.biggest.cheerleader for Nuun - all.day.long. I keep 2-3 bottles at my desk throughout the day and make sure they have all been consumed and refilled before heading home, then make sure they have been consumed before I head back into work the next day. As far as nutrition itself, I don’t really keep tabs, per se, but my biggest challenge is not letting myself get lost in the busyness of the day and forget to eat. That’s harder to do these days as it seems like I’m always hungry. I typically grab a shake on my way out the door in the morning (protein + coffee, are you seeing a theme here?), have healthy snacks within reach at the office, and lunch and dinner are usually pretty clean eats (lots of lean meats, greens, and whole grain carbs). Bottom line, I eat when I’m hungry. That’s about how ‘actively’ I track my nutrition.

"Gladiator Rock n Run was this past April. After a string of injuries and bronchitis, this was my first muddy venture!"

How do you fuel up before a race?
Lots of Nuun in the days leading up to a race and probably heavier on the carbs the day or two before race day. Otherwise I’ve learned to stick with the norm and not freak my body out. My brain does enough of that on its own.

Your first full is in October. Has your diet changed while preparing for the big 26.2?
My first full is in October?!?! YIKES!!!  I’m seven weeks into my training plan and yes, diet has definitely changed. I originally started running for the sake of dropping some body fat, but with training, that is secondary. Other than my scheduled rest/free days, food is fuel. I save the white carbs (bagels and such) for my long runs on the weekends, but love brown rice, quinoa, and whole grain pastas without the guilt. I’ve also incorporated more greens and fibrous foods to avoid any GI – ahem – irregularities that used to show up at the worst times. I still love being a social eater so I don’t go crazy, but I’ve learned to pick the place so I have options that will work for me and to give myself enough flexibility so I don’t feel like I’ve failed on an off day.

"This was at my second half, where I took 13:10 (2:26 finish) off my first, and I'm hoping to crack 2:15 in the next few months before my full!"

Are you racing the marathon with any friends?
Oh yeah, just me and 650 or so of my closest girlfriends Back in January, I signed up to do the virtual Nike Women’s Half. I found out that the largest team running together would be guaranteed a spot in October’s race. I had bronchitis, so ran it on the ‘mill just in case this Facebook group of ladies worked out to be the biggest group. Hello, 1000+ women later, I’m in! It has turned into an amazing community of runners, supporters, and cheerleaders for one another regardless of experience, age, or pace. I’ve met a number of Team Victorious women at races and can’t wait to run with them in October along with some fellow Tough Chiks.

Have any marathon resources been especially helpful during your training?
I am so grateful to have a social media support system! No one in my immediate circle of life is a runner, so I’ve learned a ton by following various blogs, twitter chats, and finally ventured outside of my comfort zone to try running with a group. In addition to the Team Victorious collective wisdom, I recently got involved with Moms Run This Town (MRTT) that has a half marathon/marathon training group as well. Since I’m going solo with my day to day training, I’m using a cross between Train Like a Mother (Finish It) and Higdon’s Novice 2 plan and trying to incorporate some cross training with the Nike training apps.

The prize for week 8 was your choice of Saucony trail, track or road shoes. Have you chosen a model?
Hello, I won something?!?! I’m a dork, so I just emailed the peeps at Saucony with hopes they will hook this girl up. Hands down, Kinvara 3 or Ride 5 are the two I have been drooling over. Although after my marathon, I would like to give trail running a go to change things up, so the Peregrine 2 is looking kinda good these days.

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Thanks to Melissa for her time, and congratulations to all of the week 8 winners! You can find all other submissions at www.saucony.com/strong.

‘Because I only had 3 hours of sleep, I was about to give up on the NYC half but ended up running a 1:46 and achieved a PR! ’

Sean and his fiance

What was so important that you only got 3 hours of sleep before the NYC half?
I had to attend the wedding of a close couple down in Delaware.  I initially registered for the NYC half marathon prior to being invited, so I didn’t realize I had this race the day after!

How’d you pull through?
Before the race I had several thoughts running through my head to either quit and sleep in or to just run it at a very slow pace and finish.  It was a tough decision but a friend I was running with persuaded me to just do it.  I guess because I was enjoying the scene, soaking in the crowd and energy which helped me run the race without feeling tired.  There were people cheering and bands playing throughout the entire run – who knew cowbells could give you such a rush?

How were you feeling afterwards?
I was feeling great! The adrenaline and the energy from the people kept me pumped!

How did you reward yourself? With sleep?
I rewarded myself with food.  I love and enjoy eating so that’s my favorite thing to do after a long run.  Pizza is my go-to.

Finishing his first half marathon

What was your previous PR?
My first half marathon was the United Water Half Marathon in NJ 6 months prior, and my time there was 2:18.  My wife who’d only trained up to 8 miles ended up blowing me out of the water by 10 min (she’s a great runner!)  Since then, I’ve started training intensely with a friend incorporating speed work once a week and improved my time by 32 minutes.

Your goal is to run a marathon on your profile. Are you planning one in 2012?
My friend/training partner is trying to persuade me to run one with him this year.  I’m most likely going to try to run one in the fall or next spring.

Do you train with friends or alone?
I train with two friends, Kevin L. and @FernRuns, who live in the area.  Both are great runners so they have been helping train me since I first started running about 11 months ago.

Sean and his friend/training partner Kevin L.

How did you first get in to running?
I used to be into lifting weights 1-2 hours a day, then my friend Kevin L. and my fiance at the time introduced me to running.  After I started running, I totally stopped going to the gym, cancelled my membership, and it became my new passion.

On a scale of 1-10, how big a part of your life is running?
I run about 3-4x a week including the crucial long runs every Saturday morning.  This means I’m sacrificing my Friday night outings in order to wake up at 6:30am to finish my run while people are still asleep.  So based on that I would say it’s a… 10.

Tell us one thing you love about dailymile.
I love that it allows you to track your runs and graphs your total mileage.  It’s the first social running site I’ve signed up for and stuck with.

Where do you think you’ll first show off your new Kinvara Drylete Sportop? 
Probably in the fall when it’s a bit cooler – perhaps my first marathon

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Thanks to Sean for his time, and congratulations to all of the week 7 winners! You can find all other submissions at www.saucony.com/strong.

1. Training the body to burn primarily fatty acids as fuel (Long Slow Distance)
2. Training the digestive system to process additional fuel for glucose replacement (Fueled Long Run)
3. Training the body to maintain race pace under simulated race conditions (Long Run with Quality)

Long Slow Distance:  When most people think long run, this is what they think.  And for good reason.  Most of your long runs (especially as you add distance) should be of the easy variety.  The pace is generally a minute or more slower than marathon goal pace, and the only real goal is to complete the run.  However, I differentiate this type of run from others in that my LSD runs are minimally fueled.  If the effort is low enough (generally at or below 150 bpm for most adult runners), the body will burn almost entirely fatty acids as fuel, so none is needed during the run to replace what is used (your muscles have a huge stock of fatty acids to burn, unlike glycogen which only lasts several minutes before it needs to be replaced).  The only “catch” is that fatty acids need a small amount of glucose to be burned (based on the metabolic process, where mitochondria convert substrate into ATP for energy…blah blah blah…just remember that fat only burns in a glucose/glycogen flame).  So I either start LSD runs well-fueled or I take some calories early in the run.  The most important thing here is the effort: EASY.

Fueled Long Run: In addition to general endurance, a fueled long run trains your stomach to deal with processing calories on the run.  The only way to avoid cramping or getting sick during a race, and also to ensure that you can replace the glycogen stores you are going to be using in a race, is to take calories on the run.  The type and schedule for consumption is very runner-specific, so you need to experiment until you find something that works for you (I personally like to practice with what I know will be offered on the course, so that I have the option of not carrying my own calories during the race).  The pace/effort is not a concern here, the focus is on learning your schedule and getting accustomed to it.

Long Run with Quality: This is the final piece in the puzzle.  For a marathon, these runs should consist of some easy running (to get the body fatigued), then some work at goal race pace (or faster, depending on the approach) at the end of the run.  I have my athletes run 5k segments at goal pace in the second half of a 20+ mile run, or some mile repeats at half marathon pace.  All these runs serve to train your body to use all available fueling systems, and they also train the most important part of a marathoners body: the brain.  The most important lesson for race day is: “I can still run hard when I feel tired.”  These runs should also feature calories, just like in the race, so that you know how your body reacts to food in your stomach when you are running race pace.

Make sure you are integrating all these long runs when you are focused on a long race where a PR is on the line.  When you get to the starting line, make sure that all the tools you need for the race are sharp and ready to go!