On the run ... with Tina Muir

The commercials for Dry Idea® anti-perspirant are famous for their tagline "Never let them see you sweat".

I wonder whether or not Tina Muir would buy into that.

Tina is an elite distance runner and social media personality who in English born but has resided in the U.S. for about 10 years now.  Having competed in distances between 1500m to the marathon she holds a PB of 2:36 over 26.2 miles and has represented Great Britain in the 2016 IAAF World Half Marathon Championships.  She's worked in various capacities in and around the running community, but now focuses on her brand new podcast and the Running For Real web presence.

Known for her candour and down-to-earth approach to training and fitness, Tina recently shared with her family, friends and followers that she is taking a much-needed break (or break-up) from running.  This is just one more way in which Tina invites everyone into an authentic conversation about the place of running in our lives ... and how the individual defines the running and not the other way around.

. . . . .

1.  Your journey has taken you from an MBA to “Community Manager” with RunnersConnect and now to focusing on anchoring your own social media platform Running For Real. Where would you say your greatest passion lies?

(a) As an athlete chasing my own personal goals
(b) Finding ways to creatively dovetail running and business
(c) Empowering others to get the most out of their lives
(d) Ice cream!
(e) Other

TM:   Oooooh I love that these are multiple choice questions, not sure I have ever answered those before like this! Hmmm that is a tough one, I would say (C) … although (D) is very tempting ;)  Haha, in all seriousness, running brings me a lot of joy, when I accomplish my goals, it makes me see how all that time, energy, passion, and love was worthwhile, as I did something to make myself proud and stand out. But I have to say that helping other people to feel empowered is so much more meaningful. Knowing that I have helped another, even in a small way, to achieve something they never dreamed possible, is an incredible feeling, and even from a young age, I have always known that my greatest strength is making others feel good about themselves. Now I get to make it into a career … hopefully!

2.   What do you think is the biggest hindrance to you enjoying and getting the most out of your running?

(a) The bathroom scale
(b) Any full-length mirror
(c) An unending pursuit of excellence because I’m never satisfied with what I’ve accomplished
(d) Other people’s social media feeds
(e) All of the above / Other

TM:   I would say they all play a part in sucking the joy from running. I would honestly say that I deal with most of those on a daily basis. I have now hidden my scale, so that part is at least out of the way, but it does cross my mind sometimes as I wonder where I would fall if I did weigh myself. The mirror is also a constant battle not to hone in on the parts you are a little self conscious of. However, I have been learning to look at myself a different way, and see my body as part of who I am, so I should love it for what it is, and I have learned to appreciate my curves as womanly and strong. Runners are never happy, thats all I have to say about C, and then finally, I think D can be the most toxic of all to our self esteem. We see others accomplishments or happy moments, and allow them to steal our personal accomplishments away from us. That is exactly what I am trying to minimize, by encouraging runners to show that courage of vulnerability, and be real.

3.   If you could teach your younger self just one lesson, what would it be?

(a) Listen to your body
(b) Surround yourself with the right people
(c) Life is all about balance
(d) One more interval won’t hurt
(e) Other

TM:  (A) through (C) are all good answers … (D) is probably a lesson I learned is wrong pretty quick :) But yes the other three are definitely lessons I have learned along the way. I have talked a lot about the effort scale and I truly believe that is the best way to train and race, so that means you learn to actually listen to your body, rather than relying on technology to tell you how to feel. I think being around supportive people who truly care about you and what makes you happy is so important. Thankfully the running world is FULL of plenty of those, so that makes it nice and easy :) Finally, balance, yes, that is something I have been working on over the past few years, it can be tough to find, and sometimes I wonder if I have it all wrong, but I think people often think that the harder they try in running, the better things will be. I actually found that when running became too big a part of my life and identity, that is when things really started going wrong. Running should be a part of your life, not the sole focus of it, there are far more important things in life, even at the very top!

4.  Having hit your big goal (representing Great Britain in a world championship race) what’s next on your radar?

(a) Become a two-sport athlete ... like, say, ultimate frisbee!
(b) Becoming a professional (life and sports) coach
(c) Stepping in the world of ultramarathons
(d) Who knows?! Politics maybe ...?
(e) None of the above / Other

TM:  I know, it’s still hard for me to believe that, and I am still working that part out. Ultimate frisbee huh? Maybe you have chosen a new career path for me there? ;) I would like to say (B) ... (C) might tempt me someday, but I am not there yet. I really want to help others accomplish their own running goals, and create this community where we can support and build one another up, rather than allowing social media to tear us down. So yes, I would love to become a leader and go to source for runners to learn more about living a balanced life as a runner.

*** For more on Tina be sure to check out "Running For Real" on Facebook (https://www.facebook.com/runningforreal), as well as Tina's personal feeds on Instagram (https://www.instagram.com/tinamuir88/) and Twitter (https://twitter.com/tinamuir)!  Thanks Tina for being you, and for inviting us to do the same!

On the run ... with Tina Muir

on the run ... with sara hall

Happy girl after a pain-free run on my favorite Mammoth trail- Horseshoe Lake, 10,000 ft. elev. #Huff #Puff

A photo posted by Sara Hall (@sarahall3) on Jul 27, 2013 at 11:34am PDT

what's it like being married to one of america's greatest distance runners?

you could ask ryan hall that question.

sara hall is in every way an elite athlete, having won a Pan Am gold medal in the 3000m steeplechase in 2011, twice been a member of both the US world cross-country championships team and world indoor track and field championships team, posted a 4th place finish at the 2015 half-marathon championships and most recently crossed the line as the second place finisher at the 2015 falmouth road race outduelling such notable runners as amy cragg, neely gracey and tara erdmann.  2015 also marked sara's first foray into the marathon distance, competing in the LA marathon along with her husband ryan.

while running is a hallmark (pun intended) of her life and career, sara is also most active in the hall steps foundation, a charitable organization she and ryan founded to help alleviate the impact of global poverty through promotion and provision of better health.

. . . . .

1.  In preparation for the 2015 LA Marathon you spent some time training with Ryan (e.g. https://www.youtube.com/watch?v=bmq8uKhq0pc) - what were some of the most notable tips and tricks that you picked up from his marathon preparation/insights?

(a) Easy days easy, hard days hard

(b) Start fast and stay aggressive

(c) Listen to your body

(d) Appendix is good? Good!

(e) Other

SH:   'C' - this is something Ryan always encourages me to do. In this buildup the training felt much easier and I responded to the high volume much better than expected so it allowed me to be more aggressive.  Even though the race was disastrous, I don't see that being a result of my preparation but more the course and day I faced.

2.   The work that you are spearheading through the Hall Steps Foundation makes your life direction much bigger than just your running goals. How are these two facets of your life connected?

(a) Both are an expression of faith and an act of worship

(b) Elite athletes should use whatever platform is available to them to effect positive change in the world

(c) I've gotta have something to keep me busy after my running career winds down!

(d) All of the above

(e) None of the above / Other

SH:   'A' - definitely. I try to have my entire life be ministry and worship unto the Lord.  My compassion for people who live in extreme poverty comes from God's love living in me.  My passion for running is also something He created me with and I believe He delights in seeing me use these gifts He's given me.

3.   You've experienced success in a variety of events, from winning the US National Road Mile Championships, to steeplechasing to taking the 2012 American title at the US Cross Country championships. What's left on the bucket list for Sara Hall?

(a) Ironman, baby!

(b) Taking to the trails in something like the Western States 100

(c) Still have sights set on the US Olympic Marathon Trials

(d) Stepping into a coaching career

(e) Other

SH:  'C' - I'm planning to race a marathon this fall to get a feel for the event since I didn't feel like I really got a sense of it in LA.  After that, I'll decide if the marathon trials will provide a viable option to making a team.  If not, I'll focus on the track trials!

4.  There must be some rather unique dynamics in terms of your training situation - while you don't run with a team, you're married to a world-class competitor (who espouses faith-based coaching) and are being coached by Steve Magness (author of The Science of Running). How do you integrate all of these pieces together?

(a) They just all seem to converge on the same principles

(b) Steve is my guy - although he's distracted by the Nike Oregon Project exposé right now

(c) Ryan's approach inspires me

(d) I pretend to listen, but in my head I'm thinking about what recipes I want to try next

(e) None of the above / Other

SH:  'C' - it's been great to be working with Steve the last 3 years, and now that I'm starting to run marathons, it has been kind of a collaboration between him and Ryan and I, especially when I am in a season of marathon training.   Ryan is the one who creates a framework for my main marathon workouts.  Steve is the constant through the different seasons whereas Ryan takes a more active role when I'm doing marathon work.  And he's the one with me on a day to day basis to really process the training - I'm a verbal processor!  Working from afar it really is up to me to tweak things based on how my body is feeling and communicate what I feel I need.

*** for more on sara and the journeys that she is taking on her own and with ryan, visit their website http://ryanandsarahall.com/. many thanks to sara for taking time from her busy schedule to connect with all of us at The Rendezvoo Point!

on the run ... with sara hall

on the run ... with camille herron

welcome to another interview in the on the run series ...

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Summertime #running ! Great time to feel good! @skechersperformance @powerbar #GoRun @marathonGdotcom #powertopush

A photo posted by @runcamille on Jun 6, 2015 at 11:41am PDT

some athletes are easy to 'categorize' - they may be track specialists, road marathoners, ultra/trail enthusiasts, or niche runners (e.g. race jugglers).

then there are those special individuals who seem to transcend this kind of pigeon-holing ... and camille herron is that kind of individual.

camille hails from oklahoma and ran briefly for the university of tulsa. although sidelined by injuries from athletics at the college level, she went on to become a three-time u.s. olympic marathon trials qualifier, and boasts a personal best of 2:37:14 (houston, 2012).  she also holds the guinness world record for fastest marathon in a superhero costume (dressed as spider-man/spider-woman), and this year recorded the fastest 100k ever run on american soil. 

besides being a full-time research assistant at the university of oklahoma's health sciences centre, camille is now also occupied with responsibilities as the usoc's athlete services coordinator for the 2015 u.s. pan american team.

. . . . .

1.  Your history in running accomplishments is both incredibly impressive and diverse - including first three-peater at the Oklahama City Marathon, a Guinness WR for marathoning in a superhero costume and fastest 100k on US soil. What's left on your bucket list?

(a) Fastest ascent of the Machu Picchu trail

(b) Most sub-2:50 wins by a woman

(c) Complete the win-in-all-50-states set

(d) Quickest marathon dribbling a basketball

(e) Other

CH:   My original goals as a marathoner were to go for "most sub 2:50 marathons" and to become the first woman to win a marathon in every State.  It would definitely be fun to go for more Guinness World Records too, like the quickest marathon dribbling a basketball since I grew up as a basketball player.  However, since I ran my first 100K/domestic ultra, I've still been in a bit of shock on how well that went!  To have surpassed a longheld record by Ann Trason is truly an honor! I think I will have to put my crazy marathon schedule on the backburner right now and pursue the American/World Ultra Road Records with all my heart -- which means having rested legs, a healthy body, and letting it rip when the opportunities come.  My first focus will be the World 100K Championship next September.  I'm probably going to run the US 50 Mile Championship in Oct. and then possibly the World 50K Championship in December.  I think I can still manage to sprinkle in some marathons and shorter races.  Everyone wants me to try and qualify for Western States -- I've never done a trail race and consider myself a pure "roadie"!  I'm most comfortable on concrete, so it makes the most sense to pursue the Road Ultra Records.  Some day I'd like to run across the country, but first I'll tackle running between various cities in Oklahoma!

2.   You describe yourself as 'living like a monk' - focusing on three core components of eating, sleeping and running. You must have some kind of indulgence - what could it be?

(a) Some nice home-brewed beer

(b) A box of Krispy Kreme donuts all to yourself

(c) A gallon of ice cream

(d) How about just a few extra gels?

(e) None of the above / Other

CH:   Hahaa, all of the above! I indulge every day -- there is no neglecting anything in my diet!  If I feel like whiskey and Coke, I'm not going to tell myself no!  I love meat, bacon, ice cream, butter on everything, chocolate, peanut butter, donuts, and of course our home brewed beer.  I snack on 1-2 Powerbars a day.  I love a good spicey burger, fries, and a pint of a microbrew after a marathon.

The "Living like a monk" mentality came about from reading about the Marathon Monks of Mount Hiei.  They live a simplistic lifestyle whereas they run a marathon every day for 100 days to become enlightened about life.  Their singular focus is on completing the feat.  I also am inspired by the Belgian monks who brew beer for sustenance.

3.   Having overcome some significant injuries during your University of Tulsa days, there must be some key things that you do to stay as strong and competitive as you can be. What tops the list?

(a) Intermittent barefoot running

(b) My Skechers GORun Ride 4s!

(c) Plenty of glute and core work

(d) Consistent training mileage

(e) Running more by feel than by metrics

CH:  Wow, you're dead on!  Maybe it's a personal talent, but definitely being able to run consistently high mileage for a long time has prepared me to be able to run so many high quality marathons and easily transition to ultras.  I've averaged over 100 miles per week since Nov. 2006.  My philosophy is "Easy days easy and hard days hard" -- that's the key to consistently high mileage and being able to stay healthy too. I LOVE to race and race frequently, all distances and year round!  I haven't gotten to do as much barefoot running as I used to, since moving to urban OKC in 2011, but I definitely believe that helps keep you healthy and strong and get over injuries.  I think consistent strength training with heavy weights, whether upper/lower/both is great for staying hormonally balanced and also helping with recovery. Being in the right shoes for your feet is critical to staying healthy and able to achieve your goals.  I'm thankful that Skechers have worked so well for me -- I had foot issues for several years, but getting in Skechers has helped relieve all the pain.

4.   This year you've been honoured with the responsibility of being the US Olympic Committee Athlete Services Coordinator for the 2015 PanAm Games. What's the best part of this role in your opinion?

(a) Hob-nobbing with and learning from other elite competitors

(b) Checking out the gourmet meals

(c) Supporting/mentoring other young athletes

(d) Assisting with the administration of a world-class event

(e) None of the above / Other

CH:  Probably the fact I get to spend the month of July in nice and cool Toronto!  It's a dream come true to get to be on the USOC Staff!  My original lifetime intent was to serve elite-level athletes in some capacity -- I couldn't have imagined I would become 'the athlete', having made the 2011 PanAm Team, which ironically opened me up to this role.  I know how much this opportunity will mean to the athletes, so I want to help make their experience as memorable as possible.  I think of my role as being like a "hotel concierge".  The USOC staff had a meeting in Toronto back in March, so it was a real pleasure to meet all of them.  I got to explore Toronto quite a bit by foot, so I have a good idea of what the city is like and how to help guide athletes.  I sure hope the athlete village food is better than Guadalajara!  There's a lot of amazing restaurants in Toronto, so I'm sure we'll be exploring those too.  I'll also have the opportunity to go watch and help with events, so I can't wait to watch the marathons, race walking, and hopefully get to see some track stuff!

*** for more on camille and her upcoming ventures be sure to check out her blog/webpage at http://camilleherron.com/. many thanks to camille for sharing her time and insights with all of us at The Rendezvoo Point!

on the run ... with camille herron

on the run ... avec moi

one of the blogs that i follow is 3 Cheap Runners authored by mike, michelle and rhoda - and last week i noticed this little 'get-to-know-me' segment that michelle had posted (as part of a pseudo-bloghop), and i thought that i would keep the fun going ... not unlike the good ol' chain letters of yesteryear. :)

four names that people call me:
1. patty
2. vooman
3. p-voo
4. spiff

four jobs i've had: 
1. volunteer resources administrator
2. pastor
3. funeral director's assistant
4. communications officer
 
four movies i have watched more than once: 
1. the shawshank redemption
2. casablanca
3. the matrix
4. all of the lord of the rings trilogy  

four books i'd recommend:  
1. the old man and the sea
2. the bible
3. born to run
4. open  

four places i've lived:
1. london, england
2. orangeville, ontario (canada)
3. mississauga, ontario (canada)
4. barrie, ontario (canada)  

four places i have been: 
1. cape hatteras, north carolina
2. teotihuacan, mexico
3. kota kinabalu, malaysia
4. palace of the romanian parliament

four places i'd rather be right now: 
1. surfing in new zealand
2. motorcycle trip across route 66
3. whipping around in a TARDIS
4. backpacking through the UK  

four things i don't eat: 
1. coconut
2. bacon
3. coffee
4. alcohol  

four of my favourite foods:
1. gingerbread men
2. pizza delight
3. doritos
4. hot peppers  

four TV shows that i watch (watched): 
1. gotham
2. ink master
3. penny dreadful
4. star trek: the next generation  

four things i'm looking forward to this coming year: 
1. tackling my first 50-mile race
2. teaching my daughter to drive
3. having something of a summer vacation for the first time in about seven years
4. finishing up my project motorcycle and getting it onto the road  

four things i say a lot: 
1. who left these lights on?!?
2. are you a runner?
3. hey, dr. brad!
4. off you go!

and now you know a little bit more about me, whether you wanted to or not.  if you'd like to pick up this ball and run with it i encourage you to do so - let someone else know what you're all about!

on the run ... avec moi

on the run ... with yuki kawauchi

he is the toast of japanese popular running culture.  somewhat of an enigmatic competitor, yuki kawauchi is a non-corporate athlete who works a full-time job as a high-school administrator while entering more races than just about any elite-level runner of any nationality or descent.

known as the "citizen runner", yuki has brought his gut-it-out/hold-nothing-back approach to distances from 1500m to 50km in events across the globe.  most recently he placed ninth in the 2014 hamburg marathon to become the first japanese man to clear 2:10 in seven different marathons as well as tying the record for most sub-2:20 marathons (with 34) by a japanese runner.  his PB of 2:08:14 may not threaten the PBs of other world-class elite marathoners, but having achieved the status of folk hero well beyond japan means that he is a hot commodity in the eyes of many race organizers.

as my own personal running hero, it's an honour to have yuki take some time out from his busy 2014 schedule of 25 planned race events to share some stories and reflections with the rendezvoo point.

. . . . .

1.  A lot has been said and written about your schedule as a civil servant, working from 12:45pm-9:45pm.  What advantages do you find by not being a corporate runner? 

(a) Being able to enter as many races as you want to, as frequently as you want to 
(b) I love my job! 
(c) Inspiring people by showing them that you don't need to be a professional runner to succeed in racing 
(d) I can avoid overtraining by only running once per day 
(e) Other 

YK:  "A" - My dream is not only to compete in the Olympics or World Marathon Championships, but also to keep racing for the rest of my life, and to run in races in Japan and all over the world.  This is my biggest motivation to keep training.  I'd also like to choose the races I participate in without being influenced or restricted by sponsors or coaches.  Therefore, I have decided not to belong to any corporate teams.

2.  Many people were excited to have you running in the 2013 New York City Marathon.  Now that you have run two of the World Marathon Major events (Tokyo and New York), what international race would you most like to tackle next? 

(a) The Boston Marathon, because it's a point-to-point net downhill course 
(b) The London Marathon, because the last few years they have had the fastest and most competitive elite fields 
(c) The Berlin Marathon, because that's where the marathon world record is most often broken 
(d) The Paris Marathon, because the field there is competitive and I could finish as top Japanese runner there 
(e) Other 

YK:  "D" - Among the many international races, the race I'd like to be in the most is the Paris Marathon.  Unfortunately, I haven't made it yet because April, the month the Paris Marathon takes place, is the beginning of the Japanese government's fiscal year, and I have always been very busy at this time.  However, I'd like to try to run in the race while my ability is at its best.

The London Marathon is one of the best races in the world as well.  I'm very interested in running in the London Marathon since I couldn't represent Japan at the London Olympics.  I'd love to take part in the London Marathon race as well as the one in Paris.

3.  Racing as often as you do your must have some interesting stories from races - which is your most memorable moment from a race? 

(a) Participating in the World Marathon Championships in Daegu and Moscow 
(b) Having to buy a new plane ticket to get to the 2013 Egyptian Marathon because you'd accidentally forgotten to pack your passport 
(c) Becoming the record holder for shortest time between two sub-2:10 marathons after the races in Fukuoka and Hofu in 2013 
(d) Collapsing from heat exhaustion at the 2011 Okinoshima 50k ultramarathon 
(e) Other 

YK:  "A" - I was very proud of my achievement at the team event in the World Marathon Championships in Daegu, Korea.  It was the proudest moment of my life.  I won't be able to race as a member of a team at this event again, since the team event has been discontinued.  However, I'd like to keep training to be selected for either the Olympics or the World Championships again, but as an individual runner.  The race in Oki in Japan (D) was very memorable as well.  I lost consciousness 300m from the finish line.   It was the only race that I have not finished in my marathon career of over 350 races.  Also, the NYCM was the most exciting and inspiring race in my life.  It was a great competition.

4.  Everyone likes to run a race differently - for me I find that I race best/enjoy it the most when I run: 

(a) With a pacer to keep me on target 
(b) With a large group of Japanese runners because I am familiar with them 
(c) With a large group of Kenyan or Ethiopan runners because they are some of the fastest pack runners 
(d) Out in front on my own 
(e) Other

YK:  "A" and "C" - In order to get the best result, running with a pacer is the best race tactic for me.  However, running with large groups of the fastest pack runners is the most enjoyable type of race for me.

*** for more on yuki kawauchi's accomplishments we recommend following "the kawauchi counter" on brett larner's japan running news blog.

*** many thanks go to brett larner as well as to ichiro ando (of the Saitama Prefectural Government sports division) for establishing a liaison with yuki kawauchi, as well as to yukiko nogawa for translation work.

on the run ... with yuki kawauchi

on the run ... with kyle kranz

welcome to another interview in the on the run series ...

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he's not one to necessarily tout his 'before' and 'after' photos, but kyle kranz has a story to tell.  in his own words he's said:

"9 years ago I was a 230 pound high school student.  Someone finds out I run marathons or 140 mile triathlons and they say 'oh I could never do that'.  Well I'm proof that whatever your origin is and whatever your goal may be, it's possible!  9 years ago you would never have even considered this size 42 waist would cross the finish line of a 100 mile ultra marathon." 

kyle's story doesn't end there - he's continued to develop himself as an athlete, becoming a professional runner, coach, and social media coordinator for the oregon-based running company Skora.  

. . . . .

1.  Having transitioned from the 230-lb. "Big Kyle" in high school to full-time professional runner, I've discovered that:

(a) Nothing is impossible

(b) Being in poor physical health is about more than too much gaming and fast food

(c) I was my own worst enemy and greatest ally

(d) I could not have gotten here without the help of some key people

(e) This version of me was always there waiting to be unleashed

KK:   "D" (with a little of "E") is the answer that stuck out to me most, because it was honestly one single person that opened my eyes to where I was in my life and where I could go.  In all truth, I think many people who are unhealthy lack a true idea of what their current status actually is.

2.   Working both as a coach and with Skora it seems your personal running philosophy is to 'run real'. The biggest mistake that you find runners making is:

(a) Heel striking

(b) Low stride cadence

(c) Poor breathing control

(d) Overstriding

(e) Bad posture/upper body form

KK:   Actually, none of the above. I actually just started working with an athlete who has only been running for two months, and he wanted to do a half marathon in 3.5 months.  Now, I explained to him that he could get there, but that half would be both very slow and possibly quite painful. It would also probably include a great deal of walking, going from zero to 13.1 in six months is a leap.  We decided that the best course would be to instead target the 5k on that day, instead of the half marathon.  With the 5k he can work on improving his speed, run safer because he does not have to increase his weekly volume as much, and hopefully finish the event feeling good and happy with doing more than "just covering a distance".

It's on a much longer scale, but I feel I moved into ultra distance races too quickly.  Ironically, I'm now 1.5 years into my training back at the 5k-13.1 distance races, and it will likely be 5 more years until I do another ultra.

If I had to choose from the above options, it would probably be a combo of "D" & "B", however they all tie closely in with each other.

3.   Nutrition is a huge part of athletics and most certainly critical to endurance sport training. What are the key factors that determine your current plant-based diet regime?

(a) It's all about ethical choices, baby

(b) I'm still convinced that it's the ideal human diet (yeah, you heard me paleo people)

(c) I'm just not a crazy fruitarian like Michael Arnstein

(d) Until I find a diet that serves as better fuel for my running performance I'm sticking with it

(e) None of the above / Other

KK:  Definitely "A".  Ethics is my reasoning behind my plant based diet.  I don't particularly think there is anything wrong with eating meat, just the way 99.9% of meat is raised and harvested is where my issues lie.  I can see myself fishing and hunting at some point in the future.  I think the only "ideal human diet" is one made primarily of whole foods.  Other than that, we have cultures thriving off of anything from the extremely high fat diet of the Native Alaskans to the very high carb diet of the Blue Zone populations.  The one constant is they all eat minimally processed food.

4.   Being a social media coordinator a lot of my life is out there for all to see. Something that you may not know about me is:

(a) I'm trying to collect a coin from every country in the world, and right now I could really use one from ________!

(b) I may have run a 100-miler, but I'd love to focus on being a super-fast 1-miler

(c) Tucked in among my closet of Skora Cores, Forms and Phases is a pair of Brooks T7s

(d) Exercising make me feel energized - blogging make me feel tired

(e) As disciplined as I am, I still have control issues around Oreos

KK:  Haha, you know me and my Oreo issues all to well.  A couple months ago I walked around the grocery store with a container of the (new to me) cookie dough Oreos, before finally putting them away prior to checking out.

*** for more on kyle's coaching work and running endeavours, visit his website at http://kylekranz.com/

on the run ... with kyle kranz

on the run ... with sage canaday

welcome to the third interview in the on the run series ...

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if you see someone scrambling up green mountain in denver, colorado at top speed, there's a good chance that that figure is sage canaday.

sage canaday is a two-time US olympic marathon trials qualifier and formerly part of the renowned Hansons-Brooks Original Distance Project.  he has a marathon PB of 2:16:52 (2011) but is now better known as an ultrarunner specializing in trails and mountain courses.  in 2012 he was the US mountain running champion, and in 2013 was the USATF 100km ultra trail national champion.  he also ended the year ranked third by the International Skyrunning Federation in ultradistance racing - just behind killian jornet and luis alberto hernando gonzaga. 

also an author, coach, and owner of Vo2Max Productions, sage is quickly becoming recognized as one of the very best ultra/trail/mountain runners in the world.

. . . . .

1.  If you could spend a month in full time training with one of the following, who would you choose?

(a) Bear Grylls

(b) Usain Bolt

(c) Alex Honnold

(d) Will Ferrell

(e) Diana Nyad

SC:   "E" - Diana Nyad, so she could teach me how to swim!  I did a sprint triathlon in high school and I'm pretty sure I was the last one out of the water.  One day I want to do an Ironman so it would be good to figure out how to actually move through the water well.

2.   Even with some phenomenal wins in your career, you've been honest on reflecting on some serious bonks and disappointments (e.g. at Sierre-Zinal, Transvulcania and the UROC 100). What's a key that you and other racers (of any distance) need to pay particular attention to? 

(a) Going out too hard at the beginning 

(b) Overtraining 

(c) Non-specific training/conditioning 

(d) Insufficient rest/recovery periods 

(e) None of the above 

SC:   I'd have to give a new option "F".  I'm going to say a combo of "A", "B" and "C"!  I was overtrained and undertrained at the same time.  Not specifically prepared for some unique demands and too tired from other training that was not specific.  So it's a combination of factors. Going out hard at the start compounds that as well.

3.   You're working on producing a new film called "The MUT Runner" (an acronym for "Mountain-Ultra-Trail") - your hope for this project is to: 

(a) Elevate awareness about this new breed of athlete and introduce the pioneers/personalities 

(b) Expand the portfolio of Vo2Max Productions and your own media skills 

(c) Reintroduce yourself as a different category of runner 

(d) Leverage the opportunity to attract sponsors to the sport

(e) Draw in a whole new audience who think that you're actually talking the popularity of running with dogs 

SC:  Sorry, I'm going to have to go with "F" again!  The goal of the film project is to bring the element of speed training into ultras and highlight how top athletes may approach the sport differently now because of new competition for prize money and sponsorship opportunities.  It is a behind-the-scenes look at how mountain-ultra-trail runners can make a career out of the sport and how the sport has evolved over the years.  Finally, I aim to include (what I hope are) inspirational and informative bits on training with workout and race footage from mountains and trails around the world!

4.   Many people know you've been an elite runner on the track, the road and now the trails. What's the passion that's driving Sage Canaday into 2014 and beyond? 

(a) Oooh ... that Rob Krar ...! 

(b) Mastering the sky running circuit 

(c) Helping others find success through more coaching 

(d) Unfinished business on the roads - maybe another Olympic marathon qualifier 

(e) The 100-miler and longer

SC:  "A", "B", "C" and "D"! ... not sure about "E" ... yet ...

*** for more on sage and his company, Vo2Max Productions, visit his website at http://sagecanaday.com/.  to find out more about The MUT Runner film visit http://www.kickstarter.com/projects/2120298996/mut-runner.

on the run ... with sage canaday

on the run ... with jim willett

welcome to the second interview in the on the run series ...

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jim willett is a life-long athlete and fitness enthusiast, having worked as a personal trainer/coach since 1997.  however, in 2010 at the age of 36 he unwelcomingly added a new title to his résumé:  cancer warrior.  the challenge was colon cancer, and since overcoming that obstacle he has set his mind and sights on tackling some of the world's most daunting races.  most recently he completed the kalahari augrabies extreme marathon, a self-sufficiency run held over six legs in seven days with set distances for each day, ranging from 28km to 75km.

even as he looks to tackle an ultramarathon on every continent, jim continues to inspire runners in local communities, leading running groups and seminars through MEC.

. . . . .

1.  If there’s something that I’ve discovered about extreme/adventure ultrarunners it’s that:

(a) We’re not superhuman, just gritty

(b) Ok, we’re a little more superhuman that the general population

(c) Sometimes we haven’t quit when we actually should have

(d) We’re all running from something – just longer and harder than most

(e) You haven’t seen the planet like we have

JW:  I think I'd have to add an ”F” to the choices that said "We all have an inherent, primal drive to explore and connect.  Sometimes you just need the courage to act."

2.   The best thing about having had cancer is: 

(a) There is no best thing about having cancer 

(b) Being able to empathize with and support other fighters, like my mom 

(c) Telling my story and having the opportunity to inspire others to really live 

(d) Losing my inhibitions about going shirtless because I have a gnarly scar 

(e) Finding out what great people I have in my life 

JW:  I'd say "B" & "C" are most applicable.

3.   You’ve been invited to run the ultramarathon in Antarctica this year. The lure of this race is: 

(a) Checking off another continent from the running bucket list 

(b) Finding out if you’re better suited to extreme cold than extreme heat 

(c) Knowing that running through Canadian winters has already prepared you 

(d) Adding to your gallery of extreme photographs

(e) None of the above / Other 

JW:  "E” - the extreme environment, and the possibility of seeing one of the most pristine and untouched parts of the world.

4.   The biggest piece of advice that I’d give to someone who wants to get serious about running: 

(a) Focus on what’s going on between the ears 

(b) Get into the right kind of shoes for you 

(c) It all starts with nutrition 

(d) Work out a plan and stick with it 

(e) Connect with a group who you can contribute to and learn from

JW:  I think they're all right.  But it's gotta start with yourself ... so “A”.

*** for more on jim's journey to inspire the world, visit http://www.runjimmirun.blogspot.ca/.

on the run ... with jim willett

on the run ... with rhonda-marie avery

so with a new year comes a new idea, and a new segment for the rendezvoo point!

it seems that if i have any talent at all it is in getting people to tell their stories.  i mean, who doesn't love hearing a good story?  and the running community is chock full of great people who are living inspiring and colourful stories.  so i thought that maybe i could get a few of them to share their stories with me here on my blog.

the trick is that it can be tricky (especially without coming across as creepy) to get people to share the substance of their stories with you (or me).  most of us have this well-honed defense mechanism called 'small talk' that we use to keep people at arm's length, at least until we've known them for a while or shared a meaningful experience with them.

the way that i figured that i might get around this is to keep these interview segments short and pithy - that way it doesn't seem too onerous to complete an interview, and nobody feels obligated to share more than they are comfortable doing so.

introducing the on the run interview.

the premise is simple:  four multiple-choice questions.  

that's it.

perhaps the equivalent of the content that you might be able to convey while passing or being passed by someone else during the course of a race.  hence, the amount of information you might acquire 'on the run'.

so without further ado, let me introduce my first guest ...

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rhonda-marie avery is an ultra-athlete.  she's completed a 365 day run streak, a 100-mile run, as well as a 13.5-kilometre tethered open water swim and a 500-kilometre tandem bike tour.

the tethered and tandem parts are because rhonda-marie is legally blind.

having been born with complete achromatopsia, rhonda-marie only has the 'rods' pairing from 'rods and cones' photoreceptors in her eyes.  limited to 8% vision, she has the most vision at night (and hence fancies running at "stupid o'clock").  but that has not prevented her from raising three children, from working as a registered massage therapist or from accomplishing these awe-inspiring (regardless of ability) feats.

. . . . .

1.  I really started considering myself a runner when:

(a) I got off the treadmill and got onto the road
(b) I bought some gear from a running specialty store
(c) Someone else called me a runner
(d) I completed my first race
(e) None of the above / Other

RMA:  "E" - some day I would like to be a runner ... mostly I think I am just a stubborn girl on a mission.  I think we are far too hard on ourselves.  I think running from the house to the bus stop is still running.  I think being a "runner" puts you in a box.  I think I'd rather be a sphere.

2.  Blogging is: 

(a) Therapeutic 
(b) A chore 
(c) Just part of how I communicate 
(d) For the benefit of everybody else 
(e) Neither here nor there 

RMA:  "A" and "C".

3.  This is what you need to know about my attempt to run the Bruce Trail this summer: 

(a) It’s something that no other legally blind athlete has done 
(b) Everyone needs a BHAG (big hairy audacious goal) 
(c) I’m looking to wear out as many guide runners as possible 
(d) The scents and sounds of the trail are really what I’m looking forward to
(e) It’s just a training run for my Appalachian Trail attempt 

RMA:  "A" and "B" ...  and because the only way to create small change is to demonstrate big change.

4.  The secret to my running success is: 

(a) Not comparing myself to anyone else 
(b) Knowing that vision is overrated 
(c) Encountering my limits and then exceeding them 
(d) Counting running itself as success 
(e) What?!? I’m a successful runner???

RMA:  "E".  If I was successful I wouldn't have a new goal, right?

*** for more on rhonda-marie's upcoming adventures, visit envisionsonthebruce.blogspot.ca.

on the run ... with rhonda-marie avery