Spence Smith

I’ve always felt like I’ve struggled with my weight or struggled with my confidence of what I think I looked like. It wasn’t until I got into running in 2004 that I really started to feel more confident about who I was and where I was going and how I perceived myself.

Since coming off the road in 2000 from playing 200 shows a year, my life took a better turn in some respects but health wise, I actually got worse. In a four year period I gained 45lbs and it wasn’t 45lbs of muscle either. I was traveling still, but not as much, eating out constantly and sitting in meetings at Starbucks a few times a week. Today I’m healthier than I’ve ever been and still about 20lbs away from where I want to be to race well. The difference is I have a lot more lean muscle mass and a lot more endurance than the average person.

The difference for me came when I decided that diets weren’t for me and trying to attain a certain weight wasn’t my thing.

Why?

I always quit to early or if I hit a certain goal I slowly went back to old habits. It was as if I was saying to myself… “ok, you are here now. You met a goal. Now what?”

Ah! Good question! Now what? Heck if I know! Let’s EAT!

That’s when I started to figured out that if I want to be healthy, feel healthy and look healthy then I need to change my lifestyle, not just my diet.

So I did.

Slowly.

I’m still not the healthiest eater but it’s under control now more than ever. Most of our meals are made at home and there are certain foods I tend to stay away from. Foods I don’t need, don’t make me feel well.

I’ve placed myself in a situation that holds me accountable by association. Does that make sense? I am surrounded by those who are very aware of what’s going into their bodies and that inspires me to treat myself better.

Also, I found a way to have an active lifestyle in a sport I love. Triathlon. I can go run when I want, bike when I want or jump in the pool. For some of you it might just be one of those… or it might be hiking, golfing, racketball or tennis. Whatever it is… it’s active and gets the heart pumping.

This way, if I want to be better at the sports I love to be active in, then it’s worth it for me to take care of my body in way that I can enjoy it’s benefits even more.

It’s a lifestyle now… not just a diet… not just a fad… and not even close to being an escape from life’s normal responsibilities.

It’s my responsibility to be as healthy as I can be for my wife and kids. For my job performance and the people I work with. For the relationship I have with my friends and family… and for those I want to inspire to get off the couch and do what seems to be the impossible.

It’s the clear mind I love having and the ability to feel grounded in who I am now.

Knowing that I am confident with who I am and how I perceive myself.

Who cares if I’m a little heavier than I was 10 years ago…

I feel better than I’ve ever felt and my outlook on life is healthy.

So the question for you is this.

What will it take for you to change your lifestyle to be a healthy one? What are the benefits you experience from living a healthy lifestyle?

After a few years of weekend training behind me, I’ve come to realize that a big weekend of training is just as much a mental challenge as it is a physical challenge.

If you are training for a half marathon or a full marathon, each and every weekend, your long runs continue to increase in mileage. To the point that you know… these miles are going to take a while so I better be prepared.

As I got ready for Ironman, my Saturdays and Sundays were consumed with training. A 100 mile ride on a Saturday could take 6-7 hours for me then a 15 mile run the next day followed by an hour and half swim. Easily another 4-5 hours gone from my Sunday.

That’s a lot in anyone’s book for one weekend not to mention having to do this for weeks on end and if you aren’t prepared mentally, it’s going to be even harder than it sounds.

This weekend I’m headed into some heavy training to kick off my 2012 triathlon season and just like learning to pace myself on a run or on a bike ride, mentally pacing myself is just as important.

Here are a few things I do mentally to get ready.

1. I prepare my gear ahead of time. I get together every piece of clothing or gadget I’m going to need for my training ready. I clean my bike, check the tires, lube the chain, charge up the bike computer and get my on-the-bike nutrition ready to go. I also get my running clothes, shoes and swim gear laid out. The less I have to think about my gear being ready, the more I focus on the training ahead of me.

2. I plan out my weekend of time spent with friends or family so that I can get in bed at a decent hour. Training for most of us takes place at an early hour and we need all the sleep we can get. I’ve been guilty of over doing it to the point that you would think I wasn’t training for anything and find myself worn out from a late night out.

3. Before I go out for dinner I get an idea of what i want to eat before I get there. What I eat today, fuels my body for tomorrow. It’s hard eating healthy when you aren’t eating at home. I usually look at the soups and a salad first then see if there is anything on the menu with fish and veggies. That’s my go-to. Yours might be different.

4. Plan Your Training Routes. Whether it’s running or cycling. Know where you are going and if at all possible plan some stops along the way in case you run out of liquids of food or need to go to the bathroom. There’s nothing more frustrating than running out of nutrition or needing to go have a little alone time in a clean bathroom.

5. Take your phone and a little extra cash. If you get stranded from exhaustion (hopefully not) or you get a flat and forgot your spare tube. It never hurts to be able to call someone to come pick you up. I’ve had to do it and it’s no fun. But sometimes it’s needed. Also… you never know when you need to buy an extra bottle of go juice or a snack. Take some cash. When I’m on my bike, I put my phone and cash in a zip-lock bag in case it rains or I spill liquid on it.

6. I think through the mileage I’m about to do. The miles might seem overwhelming but the more I break them down in my head to smaller chunks of miles, the easier it is for me mentally. Remember, training is a process.

When I think about this process, I find myself applying this to basic parts of my life. Traveling, Focused time with my wife, A weekend with the family.

In short, I think it pays to be prepared and ready and it’s honestly more of a load off my brain when I know I’m going into something more prepared.

Knowing what’s ahead of you and knowing how you will get there is half the battle.

The other half is just doing it.

If you aren’t new to this, how do you prepare for a weekend of training? Anything to add?

In 2005, I went through a divorce. It was heartbreaking… tough… and painful… for both of us. Today, as I look back over the years, knowing that we are on good terms and are very proud of where each other have come through life over the past seven years, I’m realizing I’ve changed a lot.

There was a moment when everything changed.

That moment that allowed me to become the better man I needed to be.

I realize the man that I should have been is now the man that I am.

It all started with a decision. A decision to not be that guy who lives in the past and pain, but a guy who acknowledges the past, works through the pain of loss, learns from it and figures out how to make the present a better story for tomorrow.

There was a moment when I decided to take a baby step that I never knew would actually change my entire outlook on life and cause me to live life in away that held no regrets. Even if I had made a bad decision… I owned that decision as mine and no one else’s.

This small step for me was simple at the time.

• Find a group to run with.
• Commit to a schedule.
• Live everyday… fully alive.

I had no intension of doing any triathlons and would have laughed at you if you had asked me if I would ever attempt one.

But here I sit today. One Ironman, One marathon, Six half marathons and over 20 Olympic and Sprint distance triathlons later… a changed man.

Am I changed because of the races? NO.

I am changed because the process taught me many lessons about my life as it relates to determination and living in the moment of each day so that I can clearly look ahead at tomorrow.

I am changed because the simple act of running… even starting out with a couple of miles at a time, keep me from going into a deep, dark depression.

I am changed because the simple act of running gave me time to think through my life.

I am changed because the simple act of running gave me time to pray and to recognize what was going on around me. That which I had been missing… Life.

I am changed because moments like this come in small packages and snowball into passion, focus and determination to make life count.

These small steps have led me to be a better husband, a better man and a better friend.

So when you see me write about running, cycling and swimming… it’s not just about the fact that I love triathlon. It’s because I know you might be like me. You might need to do something that seems completely impossible to you. You might need to get out of your comfort zone and take a chance. You might need to get off the couch and do something… for you.

Want to be in a healthy place in life? Physically? Spiritually? Mentally?

Get outside. Go for a walk. Breathe in the fresh air. Notice the sounds around you. Think about those things you want to do and start with the first one.

You can’t take care of others or be in a healthy place in life if YOU aren’t healthy. But you can be… I wasn’t… but now I am. Seven years later.

It’s possible.

Want to know why?

Because if I can do it… You can do it.

One step at a time, One mile at a time.

Is there a moment in your life where it all changed or do you need to set that moment in motion? Talk to me.

When you are going out for your first run or your first few rides on your bike, there’s the big question that always looms in the back of every beginner’s mind.

How do I do this and not get hit by a car!!!

If you are like me, I know you’ve been driving down a busy road and seen a runner coming towards you or you’ve had to slow down to wait for the right moment to go around the cyclist ahead of you. I’m sure you must have thought about how dangerous it seems right?

Before I get into each sport, let me say this one overall rule of thumb. Whether I’m on a bike or out running, I always look for the least traveled roads or the widest roads with whatever bike lanes I can find.

While living in Nashville, I stuck to places runners and cyclist typically go. Chances are motorists are used to them. My favorite place to ride was the Natchez Trace. There are usually more cyclists there than cars.

My favorite running in Franklin is the neighborhood trails around downtown and Pinkerton Park. My other favorite running route in Nashville is Beale Meade Blvd or Moran road to the Old Natchez Trace rd. The key… not as many cars.

However, if you stick to these few simple tips, you will put yourself on the offensive side of safety and keep you out of harms way.

Running

1. Wear bright reflective clothing. If you are in the right light where someone can see you because of your clothing, good. You want them to see you. If the sun is going down, their car headlights will grab your reflective clothing and you will shine enough for them to see you and know to go around you.

2. Always run against the traffic. I can’t stress this enough. You want to see the traffic ahead of you. Since you are smaller than a car, you will have a better chance of getting out of the way of the car should the driver not see you and come too close or come right at you. This puts you on the offensive side and not on the vulnerable side.

3. When running with a group or a running partner, run single file when oncoming traffic approaches. Again, this gives you more control of what’s going on and allows you the chance to move out of the way when needed.

4. When running past someone. Yell which side you are passing them on so they aren’t caught of guard by you. This usually happens on the left side of the person you are passing. Just yell, “LEFT!”

5. Obey all traffic signals when you get to a corner just as if you were walking across the street. Use crosswalks and if you have to stop for a minute, it’s not going to kill your run.

6. Buy a Road ID. If anything should happen to you while you are running, whoever finds you will have quick access to your emergency contact and medical info for the EMT.

Road ID

Cycling

7. This is where things change a bit.

8. Cyclists have the same right to be on the road as cars do. READ THIS AGAIN. Cyclists also have to obey the same traffic laws as motorists do.

9. Ride WITH the traffic. Not against the traffic.

10. Wear reflective clothing when needed.

11. Use hand signals when turning.

12. ALWAYS look over your left shoulder before moving into the left lane to turn.

13. ALWAYS ride on the right side of the lane as close to the white line as you can get unless you have a bike lane to use.

14. Never make sudden movements when cars are about to pass you.

15. Never listen to music when riding your bike. Here’s why. You are riding with the traffic and you need to be able to hear when a car or semi truck is approaching. If you are listening to music then chances are you can’t really hear everything going on around you. Then during that great part in the song where your mind is off in music world, a car will sneak up on you and scare the-you-know-what out of you. At that moment, you might jerk your wheel the wrong way and either go into the car to your left or the ditch to your right. Either way it’s not going to be pretty and it could have been avoid if you were listening for them.

Don’t think it doesn’t happen. I used to ride with music. Then I tried riding with just my right ear bud in so I could hear cars on my left. Still… not as good, but better. Eventually, I got rid of the music. Trust me. It’s for your own safety.

When riding with a group, learn these terms..

16. Car back – it’s when you hear a car coming up from behind you. Yell “CAR BACK!!” and those in front of you will repeat it so that everyone in the group knows there is a car about to pass.

17. Car Forward – same as car back but this is for cars coming towards you. This allows those in the group that might not be looking up at the moment to know there’s a car coming in the other lane. Again, you yell it out for all to hear.

18. When riding with a group, learn to point to obstructions in the road for those who are riding behind you. Potholes, gravel, and sticks. Remember, your road tires are more delicate than mountain bike tires. I’ve had flats from hit a tiny rock before so avoid anything in the road that you might think will pop a tire or send you flying off your bike.

19. Ride single file in traffic.

20. When passing other riders, try to pass on their left. When you are about to pass them yell, “LEFT!!” and pass with caution.

21. Buy a Road ID. If anything should happen to you while you are running, whoever finds you will have quick access to your emergency contact and medical info for EMT.

To all of you who get frustrated with cyclists as you are driving your car.

I hear this often from other drivers…

Cyclists think they own the road…

I just want to put a few things in perspective for those of you… us… who are driving vehicles while passing a cyclist.

• Cyclists have to obey the same road laws you do and have just as much of a right to be on the road as you.
• Your vehicle weighs over 4,000lbs and you are protected by the shell of the vehicle tied in with a seatbelt and have air bags. Cyclists are riding on a bike that weighs less that 20lbs and are wearing a helmet. That’s it.
• Pro cyclists race between 25mph – 30plus mph. The average cyclist rides at 15mph – 20mph. that’s it. We can’t go any faster so please stop acting as if we can.
• Most states have a 3-foot law. The motorist has to give a cyclist at least 3 feet of space.
• Most cycling injuries that involve a motorist are caused by the motorist. Some ending in death and an involuntary manslaughter charge. So think before you decide to scare that cyclist the next time you get frustrated. You could cause death for them and jail time for you with little effort.

The bottom line here is this. Cyclists CAN’T own the road. Cyclist only take up two feet of the road at one anytime. When you are driving a car, you are driving what could be a very dangerous driving machine. Drive too close to a cyclist and that cyclist could fly off the road. Hopefully with little injury but acts like this have ended in people being permanently paralyzed, nursing a few broken bones or dead.

Yes, we cyclists take the responsibility of putting our lives in danger by just riding a bike. But we need motorists to help us out a bit. Be more patient when trying to pass us and we will do our best to help you get around us safely. Please, we don’t need you scarring us just because you can bully us with your car.

And that’s what it really is when you are the bigger presence with the damaging force of a car… Bullying.

So there you go.

These few tips will get you on your way to some safe training.

Any Questions? Any tips you would like to share?

Getting started on your running plan is like taking a road trip. You have your map and you know about how long it’s going to take you to get there. You have a used car you’ve never driven across the country and it’s tires barely have tread and are not even the right style for long distances. But you might not know that. You might just go get any old tire that will do. Without telling the tire mechanic what kind of tires you really need… and we all know that if you have bad tires, the chances are high for getting a flat or having a blowout that causes an accident.

I’ve been running now for about 7 years. Wait, let me clarify that statement…

I’ve been running on and off for about 15 years. The last 7 years of which I’ve loved the experience. The first 8 years were met with frustration, injury and failure.

I get asked this question a lot. I’m going to start running. What do I do first?

Easy. Get a great pair of running shoes.

And you might think… Easy, I’ll head to the mall, target or walmart and get a cheap good-looking pair sneakers to run in.

Wrong.

The key to having a great running experience starts with running in the right shoe FOR YOU.

These days, most cities have stores dedicated to running or multisport (triathlon) and are staffed with experienced runners who know how to fit a person in the right shoe according to how they run. Which means they watch you run at the store and fit you according to what they see and the information they get from you about your experience or your goals you want to accomplish.

When I lived in Nashville, Fleet Feet Sports in Brentwood did a great job of getting me in the right pair FOR ME. In Colorado, we have Colorado Running Company, Runners Roost, Boulder Running Company and my personal favorite – Newton Running Company, which based in Boulder, CO and offers free clinics weekly.( Newton running shoes have changed everything about the way I run. Part of the reason is all the instructional videos and info on running form they have on their site. Brilliant.)

Most people don’t realize running shoes are made in three varieties. These varieties are made based on how a person’s foot lands on the pavement. Which means to the running world, there are only three types of feet to fit for running.

OverPronator

Neutral Pronator

UnderPronator

(Click here to understand more about the three)

I’m a neutral runner, so when I go looking for shoes, one of the first things they are going to ask me is which type I am. If I don’t know, then they will throw me into a pair of shoes and watch me run from behind so they can watch how my foot lands.

Once you figure this out, then you get to choose from whatever suits you in that variety.

Here are a few things to think about once you start narrowing in on the shoe you want.

My running shoes are one size bigger than what I normally wear. The reason is I want enough room in the toe box to not cramp my toes. This helps when it comes to those long miles and preventing lost toenails you hear about. Plus the less constricted my foot feels, the more natural my foot feels in the shoe.

And speaking of less constricted, I always wear Yankz laces on my shoes. They never come untied and you never risk the chance of tying your shoe too tight.

If you are looking to do triathlons, Yankz are a must to get into your shoes as fast as possible.

The last thing you want to think about is getting good running socks. No cotton tube socks! You will see running socks in any decent running store. Most of them provide some form of support or compression and help the overall experience in how your feet feel.

Here’s the bottom line.

If your feet don’t feel good, eventually the rest of your body isn’t going to feel good. The impact starts with your feet. So the more you protect and baby them, the less you have to worry about.

There’s a lot I’m not saying about running form, which is another factor in your overall running experience and prevention of injury.

So… I hope this gets some of you started in the right foot so you can be off and running in no time.

Do you have any questions? Any helpful shoe tips from those who have been running?

I often get asked about how to work through the different aches and pains of running. So I’m going to give you what has worked for me.

I am not a doctor or a professional trainer of any kind so please… Anything I say here is strictly my opinion.

I’ve had several running injuries. IT Band issues to calf muscles that tighten up during a run leaving me unable to finish the run. I’ve had more injuries in the past than I do these days, but it still happens.

In fact, one person on twitter asked me… Both of my calves seize up at mile 2. What do I do? What is the solution? This was asked after I had tweeted that my run was cut short because my calf seized up on me at mile 5. Why? I think I was pushing it too much, trying to run faster than I could handle that day.

Any time I encounter a problem, I walk through a process of elimination through series of steps to determine what I should do.

1. Check Your Running Shoes. Where most people make mistakes is in the very beginning of their running experience. They usually are wearing the wrong shoes and didn’t even know it. Go to a shoe store that specializes in running. Fleet Feet in the Nashville area is a great store and is staffed by experience runners. They will fit you in the shoes you need for your style of running by watching you run.

Anytime I start to feel little problems in my running. I check my shoes first. Chances are with me it’s time for a new pair of shoes. Some times this fixes my problem and yes, shoes make that much of a difference. Once they lose their support, they are no longer working for you. I go through 3 or 4 pairs of running shoes a year. This past year I’ve been running in Newton Running Shoes, which is the best shoe I’ve run in and their site has excellent information on the next point… form.

2. Check Your Form This is where learning to run better plays a big roll in how you enjoy the sport. Run with others who know good form and follow in their footsteps. Don’t bounce your way through your run… think tight and compact. By all means… don’t push it. The best thing to do is to start slow and easy. Remember… your muscles need to work into a place to handle more and go faster. Those muscles need to build up to faster and stronger legs. Once you get more comfortable with your form and your pace, your running experience will be much more enjoyable.

There is always an exception to this… those super lean, skinny friends of mine who are natural runners and don’t think about running long miles. I envy them. But even they can push it too hard.

3. Use A Foam Roller. Ah… the foam roller is one of the best purchases a runner could ever make. The foam roller is exactly what it sounds like – A cylinder made of hard foam. It used to help loosen up your muscles as if you are getting the best deep tissue massage. For example… if your calves are tight. Place the foam roller on the floor. Place your calf on top of the roller. Lift your body up slightly to roll your calf over the foam roller so that your body weight is helping provide the pressure.

Sometimes it’s going to mash your muscles so much it hurts a little. But that’s ok. I think it means it’s working. It also helps with your recovery time after a long run. I use mine even when I’m not injured. I love how my legs feel more fresh and ready for a run when I use it.

4. If none of this seems to work, my last step is to always go see a specialist. Usually you can tell in a week or so if the slight changes you are making will stop the issue. BUT if nothing is working then immediately go see a specialist so that you don’t injure yourself even more.

There is a new kind of specialist out there I highly recommend for runners… especially with IT Band issues. It’s called Active Release Technique… or A.R.T. If you have an ART person you can go to, I would start there.

There’s one underlying point I want to make in all of this. The absolute best thing you can do as a foundation to injury prevention or recovering from an injury is rest. It’s better to rest, than to push it and risk serious injury rather then a little tightness. I only run three days a week at most. Tuesday, Thursday and Sunday and mostly with Randy Elrod. Believe me… take great liberty in pacing ourselves to prevent injury as we try to get stronger and faster.

Also, our bodies need recovery time and rest. It’s the way our bodies are designed. Rest rebuilds our muscles, our mind and refreshes our spirit…. It can bring new life into out souls. Get it? Rest. It’s naturally built into our being. If you don’t rest, your body will force you to rest. There’s no fighting your own body.

I know there are many other remedies from compression socks to advil to yoga/stretching. These are just what I do for me… How about you? What helps you get through injury?

I’ve been running for years now. I love to run but I never started out loving it. In triathlon it’s my worst of the three sports. I’ve had to grow into loving it the way I do. But just know, my relationship with running is sometimes a love/hate relationship. However… I improve the most when I run with a running partner… and these improvements aren’t just with running either.

Here are my top three reasons to have a running partner:

Accountability. Running with a partner gives me someone to be accountable to. When I’m home, my running partner is Randy Elrod. It’s hard to sleep in when I know Randy is meeting me for a run.

You can set goals for a specific race, which will help you get into and weekly schedule. Randy and I do this and it makes a huge difference in how we run during the week and on the weekend. The best part is you have someone to do this with. It’s amazing what running with a friend will do for your friendship.

I would say some of the deepest conversations and best brainstorming ideas Randy and I have had happened during a run.

Consistency. Because Randy and I set goals for our running, it forces us to set a weekly training schedule that works with our lives. For us, we run three times a week. Generally, we run 6 miles on Tuesday and Thursday then a longer run on Saturday or Sunday. Right now our long runs sit around 12-13 miles.But here’s the real benefit of that kind of consistency… it’s not about the miles, it’s about the progression of discipline that starts to form and becomes part of daily life. With that kind of consistency, I am able to look at other parts of my life I want to make improvements in and take a stab at it… Because I know if I set my mind to it, make a plan and discipline myself to stick with it, then I will have a real chance of making the improvements I want to make.

Improvement. When it comes to the actual physical activity of running. If you are consistent and accountable to running with a partner, you will push each other to slowly get faster and stronger. When this happens you will take steps to get a little leaner and you will get in much better shape over time. Randy and I are running faster now than we ever have in all the time we have been running together.  Why? Accountability to be consistent with our running habits and eating habits.

One of the biggest benefits I’ve gained from going through all of this you ask? I’m a much more confident person which made a huge impact on my life.

Let’s face it… There are a lot of times in my life where I am much better if I’m able to share the experience with someone else. A training partner (running, cycling or swimming), travel buddy, loved one… whatever you want to call that other person.

Life is too short to do it alone and the benefits of having a running partner outweigh the benefits of running to just run.

Thoughts?

This week I’ve been in California and today I went for a run around Disneyland and Downtown Disney. Yes… I’m a Disney fan but our hotel happened to be next door to the park and I needed a run. So I did…

As I’m running, I’m watching families head toward the park and noticing all the happy faces of kids who are getting ready to be wow’d by Mickey Mouse while their parents have this somewhat stressed look on their faces… It’s a fun site.

But here’s what happens to me when I’m out and about in my travels. The weather, the sites, the sounds, the smells…Palm trees and sunsets over the ocean… they all play into the experience I have at the moment. Today I ran, listening to Coldplay, enjoying the weather and the smelling the fresh flowers along the sidewalks. It was perfect.

Those simple elements send my mind racing with ideas, filling my mind with inspiration to dream big dreams and work out in my head the likely hood of those dreams actually being fulfilled.

The crazy thing is… those moments of inspiration are so valuable to me because they really do help me get from point “a” to point “b” as I work through different ideas in my head.

I’m always amazed at how much my senses play into my day… my life… how I process life and gain inspiration for my dreams in life.

How does this work for you?

How does inspiration usher it’s way into your dreams?

Is it through certain music?

Certain places you go?

People you are around?

A drive in the car?

What is it?

Compassion International has finally launched Team Compassion. If you have ever wanted to run a 5k, 10k, Half Marathon, Marathon, Triathlon or a long bike ride and raise money for a great cause, then now is your chance. ( www.team.compassion.com)

This has been a long time coming for Compassion and I’m really excited to see this happen. You see, I got into running through Team in Training. The experience TNT gave me while training for my first half marathon set something in motion for me that I never knew was really there. I just thought… I’ll do something I thought I would never attempt and at the same time raise money for a great cause and mark it off my bucket list. Sounds good right? Change my life to change someone else’s life.

What I didn’t count on was that I would love it as much as I do. Since then I have gone on to get involved in triathlons and participated in an Ironman race which I would have never guessed I would ever do such a thing! Much less want to do it again.

So here we are… For those of you who love Compassion and want to do something for yourself and for others, now is the time.

Why do I keep saying for yourself?

I truly believe we have been given our bodies as a temple to be taken care of. For most people, running a race is a huge accomplishment… a mile stone in their lives. It was for me… and what a better way to take on this journey than by raising money that will impact the lives of children all over the world in major ways.

You see. Around 470,000 people completed a marathon in 2009 in the United States. Imagine that. Imagine how many of those marathoner’s ran in support of someone else. I don’t have that number but I can tell you one organization raised 80 million dollars last year for their efforts.

Now that changed a few lives don’t you think?

I will leave you with this.

The journey to the starting life is where it’s at. Once you get to the starting line, you are now celebrating all the time effort and money you put into changing your life to change someone else’s. Crossing the finish line is just icing on the cake that you will eat tons of after the race!

The community, the support, the pain and the excitement you go through while training will teach more about yourself than you will ever imagine.

So go for it. Join a few of my friends who are training for the San Diego Half Marathon in June 5, 2011. Or sign up for your own race, create your own team and have a blast doing it with Team Compassion.

Feel free to email me with any questions as we get Team Compassion off the ground.

Question: Have you ever done anything like this? If so, what was it like for you?

Question: If you have never done anything like this, what would it take for you to get off the couch and lace up some running shoes?

When it comes to triathlons, my worst of the three sports is running. For those of you who know me, you must be wondering why it’s my worst of the three when I run so often. Well… Let’s just say it’s always been a struggle for me. Which is one of the reasons I got into triathlons in the first place.

Over the past year, I decided to focus more on running so I could one day love it as much as biking and swimming. I have to say… I’m getting there. I love to run… But I want to be a faster and stronger.

I read a great book called Born To Run by Christopher McDougall right after my first Ironman and was completely inspired to change the way I run. Rather than go the barefoot or Vibram running route, I opted for the next best thing in natural running… my new favorite running shoes made by Newton Running Company which I bought at the Newton headquarters in Boulder, CO.

I’m using the Sir Isaac Neutral Guidance Trainer by Newton and they are perfect for the new way I’m learning to run.

What is this new way?

These shoes are made to help change my running posture so that I land on the midfoot/forefoot area instead of my heel first, which is not good for your knees or your posture. The new way feels more natural and the stride is easier to maintain. I ran 13 miles in them last week and loved every step.

Here’s the thing though.

I’m always looking for areas to improve. Always. Whether it’s in the triathlon sport or my life in general. I’m always looking.

Why?

Because change helps us to move forward.

If I’m not challenging myself to change my bad habits, then I don’t grow into the person I know I’m capable of being. The same goes for sports…. or anything else for that matter.

I’ve been a bad habit runner. Poor form. But I know I’m capable of running faster and more efficiently. I can do it if I apply myself and am patient with the process.

Now that I’m learning a new way, I’m getting faster and stronger.

Funny how life tends to be the same way right?

Have any habits you are in process of changing into good habits?

Remember… Change is good. It will show you a different way to run through life.

Anytime I go for a run, I take my iPod shuffle so I can listen to my favorite up beat tunes for that extra motivation I seem to need. Up beat songs seem to keep my legs moving a little faster.

I read this article in Runner’s World recently. It made me think about some of my friends who are running the Country Music Half Marathon with Powered By Hope. I love articles like this because they give me a little more motivation to get out there and run.

The article is called Musical Motivation For Runners – Gonna Fly Now. It’s very interesting how music has such power over our ability to perform. It also leads me to think about how powerful of a role music plays in our lives everyday no matter where in the world we live. Every culture on earth has music at its core. Pretty amazing when you stop to think about it.

Music takes me different places when I run. It keeps me motivated, focused, and energized. It helps me to think clearly through thoughts I’m trying to figure out and it helps me to problem solve. Music also helps me to be creative and it throws me into a mind set of brainstorming that sets me on a path I would never really take otherwise.

The other side of this is I’ve been running with Randy Elrod for almost two years now. When we run together we never listen to music. The whole run consists of us catching up, tackling some new ideas and problem solving others. It’s very productive for our friendship and by the end of it we are excited we finished and that we accomplished more than a just run.

What helps you stay motivated while you run? Music? Conversation? Listening to the cars fly by you?