What a fun interesting year so far of running!

Well January started off ok, I raced the Harbison 50k in Columbia, SC. Dan Hartley puts on a great race but 50k's (31 miles) are not for me. To short and not into running a track meet. If your interested in running your first 50k I highly recommend this race. Very well marked coarse and well organized.
I trained the rest of January and February with low miles and not expecting to race. But at the end of February I heard about  the Double Top 100k running in Northern Georgia the first weekend of March and the race had 20,000 feet of elevation gain and loss. So 4 days before the race I entered, why not! I was feeling good and felt like I was somewhat ready for 62 miles of really steep running on the Pinhoti trail. So off I went to Northern Georgia. The night before the race it snowed all night long and come race morning it was dumping snow, awesome! My kind of weather. When the gun went off we all ran together down a dark road for about 1/2 mile and then it turned left onto the Pinhoti trail. We crossed to big creeks within the first few miles, both about knee deep and yes it was still dumping snow. The race went really well for me, I took the lead around mile 5 and was never challenged from that point until....I got to the mile 42 aid station. The Co race director was there to let me know they were canceling the race do to the weather. The US Forest Service made the call and on top of it all I had a 1 1/2 hour lead on second. DAMN!!! Really?? Chalk that race up as a good training run.
I took a few days off and then entered the Leatherwood Mountain 50 mile ultra with about 15,000 feet of elevation gain and loss. So my coach Karl Meltzer had me on a great training program for Leatherwood. Again low miles but quality miles. I went into Leatherwood with the attitude that I was going to win this race and that's exactly what I told my wife Andrea and coach.  I said to her I'm not racing Leatherwood to finish or finish second, I'm going to win this race. So I trained angry and with a chip on my shoulder. I made every mile of training count. Leatherwood went really well and went as planned even though it was really muddy and lots of climbing. My overall winning time was 8:04. It was a great phone call to make to my coach and tell him how the day went. Even he said WOW man that's moving!
2 weeks later I was entered to race the Wambaw Swamp Stomp 50 miler in South Carolina. The week prior to the race I got the flu, really bad. Not good. So I went into the race with the attitude of just finish and my coach said run this race on feel, if you feel good then turn it up. At the start of the race I took the lead  immediately which wasn't planned. I got to the turn around (mile 25) in 3:20 feeling good running through wet, muddy conditions and had a big lead on second. So I turned it up on the way back and said to myself lets see if you can run a sub 7 hour 50 miler. Damn missed it by 4 minutes, ran a 7:04 for the overall win. That was another cool phone call to my coach Karl Meltzer, he said to me damn dude your making me look good! :-)
A month later I was heading off to LA to shoot a commercial and knowing I was going to be there for a week I was going to get in some good running. I got to run the Ray Miller trail, and run in and around on the trails of Topanga State Park in the Santa Monica Mountains. Also got to run Runyon Canyon in the Hollywood Hills. Good times and good running!
When I got back home I was on target with my training, feeling good and knowing that Speedgoat 50k was coming up soon.
So I was off to Mt Hood, Oregon. Wow what a gorgeous place that was. Shooting on location so that meant great running. I was able to run on the Pacific Rim Trail and other trails in the area. Good times and good running.
When I got home from Mt Hood it was all about Speedgoat 50k training. Training went well, lots of elevation gain training and low milage weeks. When I got to Snowbird, Utah I was ready. I knew I wanted to try and run up front even though Sage Canaday, Tony K, Timmy Olson, Cameron Clayton, Jason Shlarb and many other of the top ultra runners in the world were there. Well I was hit immediately by the altitude, running at 12,000 feet felt like I was breathing through a straw. So when I got to Larry's hole aid station (mile 21) I had to drop. Head ache was so bad. Karl said just think of that race as a good training run. He said put it behind you and let's get ready for the big one.
When I got home I took 7 days off, no running! My body sure needed it especially my legs. When I came back to training I felt so good and ready to get back to training and getting ready for a big race coming really soon. Which race? Stay tuned, you'll soon find out! It's going to be an ass kicker. Now get out and run! Richard

Back to blogging

Hello everyone!
Well it's been quite a while since I've written on my blog. I'll be back writing and adding to my blog in the coming days. I have quite a bit to share so stay tuned. Now get out and run! -Richard

Over 800 miles in 3 months on my first pair of Hoka Bondi B's and still running in them.

As a lot of you runners know, especially you ultra runners or those who put in lots of miles, soar feet, soar legs and achy joints are usually the norm the following morning after a long run. We'll I fell into that roll and got tired of it and looked into and found what I call the best shoe I've ever put on my feet. I also got tired of trying to find that perfect all around road/trail shoe or finding a trail shoe that really worked for most trail conditions. I now have my perfect shoe, personally I feel the Hoka Bondi B is not only a great road shoe its also a pretty darn good trail shoe. I've taken my Bondi B's on some really technical, long and nasty trail runs and let me tell you something they work really well. OK! I know a lot of you say they are ugly, goofy looking and look like your grandma's shoes, thats fine, say what you want and thats the problem with a lot of runners today, you all want to look cool, fast and stylish while running. As for me, I want to wake up the next morning feeling like I didn't run the day before, I want to be able to do a 40 mile run on the road and wake up the next morning and go out on a 20 mile trail run feeling great. Thats what the Hoka allows me to do. I've run in Brooks, Asics, Nike, Mizuno, Saucany, Montrail and non of those shoes allowed me to put in the miles like the Hoka has. And to get over 800 miles of hard road and trail running out of a pair of shoes to me is incredible. I would get to 300 miles on one of my other pair of shoes I used to wear and it felt like I was running with 2x4's on my feet. Forgot to mention I washed my Hoka's in the washing machine 3 times and it didn't even hurt the performance of the shoe and yes I'm still running in them. Looking forward to putting 1000 miles on first ever pair of Bondi B's.

My Hoka One One- Bondi B Shoe Review

As an Ultra Runner you put in lots and lots of miles on the road and trail. Now that I'm 40 years old and still logging sometimes over 100 miles a week, things really started to hurt and ache. My left achilles was really bothering me, I.T. band was starting to give me issues and after long runs my feet were hurting so bad that while towards the end of those long runs all I could think of was, "ADVIL" "Where is a tennis ball for my feet" and "I can't wait to soak my legs in a big tub of ice!"
  So after one of those achy long runs I thought to myself all right I'm tired of this achey feeling and did some research and stumbled across this shoe called "HOKA". Hmmmm I thought to myself, let me do some research and see what this shoe is all about. Well, after about 2 months of doing some extensive research and reading reviews, articles, watching video's and testimonials I thought to myself I really need to check out this shoe. Also at 6'2" and almost 200 lbs, putting in over 100 miles a week of road and trail with about an 8-12 pound back pack strapped to my back, I was looking for something to help with these aches and pains. Cause the Brooks Glyserine 9's I was wearing were just not cutting it.
  So I made a phone call to Hoka's corporate office and got a pair of Bondi B's sent to my house. The anticipation for this shoe to arrive was driving me crazy. Well the much anticipated Hoka Bondi B showed up on my doorstep on a Wednesday night, I couldn't open the box fast enough, but in the back of my mind I couldn't stop thinking, "I hope this shoe isn't a flop and please don't let me down".

 
   First Impression~ (It's a neutral shoe with a 4mm drop, run a half size small. I wear  13 and got a 13.5 and fit perfect) First of all when the box arrived I thought there was nothing in there, I had to shake the box, honestly. I was like a kid on Christmas opening that box and I grabbed one of the shoe's and WOW, is it lite, super lite, thats why I thought nothing was in there. I heard a lot of people saying in other reviews and comments that the Hoka is not the best looking shoe, but my honest opinion is...I think the Hoka is SOOOO cool looking, even though some people do think it's a strange looking shoe, I really don't care about looks. When I'm out running and my feet don't hurt, I don't ache and yours do because you went out and bought that "stylish, colorful shoe" thats what matters to me...comfort over the long hall! I was also pleasantly surprised on how well made the shoe is. Which is also a plus, especially when they are known to last up to 700 miles.

  Morning after the Hoka's arrived~ I couldn't get out of bed fast enough to put these Hoka's on my feet and like most new shoe's you think well I'm going to go out for a few miles and see how they feel and get used to them. Well that's what my thought was with the Hoka Bondi B, a few miles just to get a feel for this strange but cool looking shoe. So I strapped my backpack on like I always do before a run, yes even short runs. And out the door I go......
  2 1/2 hours and 21 miles later I returned home, so much for a 3 mile short run to get a feel for them. Yes thats right, I could not only stop running, I couldn't get the smile off my face. And mind you all 21 miles were road miles and I usually try to avoid that many miles on the road cause of the pounding your body takes from the pavement and concrete. So after returning home, I felt like I didn't run. I did't ache, nothing hurt, didn't need ice, totally forgot about my achilles issue cause it didn't hurt.
   Can a shoe be fun~ So the next morning I get out of bed and when my feet hit the floor, not an ounce of soreness. Again that big smile came back, I could not wait to go back out for my second run in my new Hoka's. So then again I thought I'll put in about 10 miles or so, well out the door I go for my second run in the Bondi's....
   28 miles later I returned home~ Again all road miles. I thought to myself these are FUN shoe's, Can a shoe be fun to run in? Well, I know one thing these Hoka's are a blast to run in.
   The true test for me~ The Bondi being a road shoe...Can these Bondi's handle some tough, technical trails, can it be an all around shoe. I know Hoka has a "Hybrid" road/trail shoe called the Stinson, but can this shoe be that "Hybrid?" So I drove to one of my favorite places to run miles and miles of technical trails, Lake Norman State Park. So like my first thought when I left my house for that first run, I'm going to go out slow to see how the Bondi responds to some good technical trail. Well that thought and game plan changed real quick, like in the first few minutes. Not only did my speed pick up but my confidence in the Bondi grew so much so that I couldn't stop running. These Hoka's are known for there downhill ability's and boy can you fly down some hill's in these shoes and these were rocky, technical down hills. The trail conditions were a tacky, rooty, rocky with some pretty smooth sections included. In my honest opinion this Bondi is an awesome all around road to trail shoe. I wouldn't mind trying the Stinson on the trail, if I like the Bondi on trail I couldn't imagine how the Stinson or even there true rail shoe the Mafate would be.
   One LONG run a week after I received my Hoka's~ A good 40 mile run is what I thought would be a good distance test. So Out the door I went, off to Lake Norman State Park. 17 mile to the park, 6 miles of trail running then 17 miles home. Total milage for that Saturday...40 miles! I left my house at around 7am and was back home by 1pm. I ran that 40 miler on my 5th straight day of running, no days off and when I got home from that run I busted out with my lawn mower and mowed my lawns, did yard work and some house chores. Usually after a long run like that I want to do absolutely nothing. I contribute that to the Hoka's. Cause the next day, out the door I went again for a 13 miler and felt great, not an ounce of soreness.

   Pro's and Con's~
   Pro's~ Cool looking shoe.
              4mm heel drop
              Extremely stable on the road and trail.
              Not overly cushiony.
              Fun shoe to run in.
              Extremely lite.
              The shoes seem to keep you running in the sweet spot, mid to for foot.
              Great recovery shoe (so after a long run keep the Hoka's on your feet)
              Fit my feet like a glove, no slippage.
              Found my forever shoe.
              Don't ever want to take them off.

   Con's~ Shoe laces are a little short
               Tread wore a little quicker that anticipated, not in a bad way. It did not change the feel of the       shoe one bit.
                Not all running stores carry Hoka's, so to try on a pair can be tough.
                Hoka's run a half size small

 
My final thought's~ All the hype behind this small shoe company (Hoka) is to me 100% spot on. I've been running for over 18 yrs and have logged in thousands of miles, tried every shoe on the market and as I get older I seem to be putting in more and more miles, not less, but the aches and pains seem to have keep appearing more and more. Not with the Hoka's. Its been 3 weeks since I've received my Bondi B's and I have not iced one time and after a couple 100 mile weeks and an 80 mile week I feel as good as I did at the beginning of those weeks. I attribute that to of coarse me being in tip top shape but there's no way I would be able to put in long run after long run especially on the road, so I attribute that to the Hoka Bondi B. I was not able to do miles like that with my other shoes (Brooks, Asics and Nike) without lots of ice, advil and spending lots of time in my jacuzzi tub. Is it a shoe for everyone? Probably not. Cause those minimalist wearers will knock it and thats ok. Like I always say don't knock it till you try it. I plan on having a long running future and with Hoka's on my feet that will allow me to do just that...Run and Run and Run!  I would like to thank Hoka for sending me there Bondi B and turning me into a true believer of this shoe. Not bad for a 4 year old shoe company. Like it says on the shoe box...Time to Fly!
             
             
             
           

Enhancing Your Running Through Massage Therapy

Enhancing Your Running Program through Massage Therapy

Did you know that massage therapy could benefit every part of an athlete’s training program from warm up to cool down? When properly administered, massage therapy can improve your overall athletic readiness and treat specific problems that might be holding you back in your training.  Massage has become very popular in recent years among athletes, in particular runners. Running requires sustained, repetitive muscle contraction. The greater the muscle contraction, the more shortening occurs within the muscle tissue and the more force generated. In running, these sustained, repetitive contractions translate into speed, power, and distance. The muscles, fascia (connective tissue surrounding the muscles), tendons, and ligaments all work to absorb a portion of the physical stress from impact involved with running.

Massage therapy can help reduce the pain from recovering injuries or tight areas of muscle and promote the proper healing of scar tissue. The strokes of massage mimic the normal flow of the lymphatic and circulatory system, which drain wastes from the muscle tissues. Massage can help dissolve waste fluids such as lactic acid and lead to a shorter recovery time. Massage is reported to relieve muscle soreness, shorten recovery time, restore range of motion, remove adhesions and even improve performance. Massage also improves flexibility, which reduces the risk of injury and improves running efficiency and performance. Massage reduces cortisol levels, and triggers the release of endorphins and other pain reducing neurochemicals in the body.

Amy Thomas, LMBT,CNMT
912.617.0065

Massage therapy works best as a preventative program. Runners can benefit from deep tissue massage, sports massage and myofascial release techniques.  Unfortunately, most of the effects from massage are relatively short-lived.  Because running is a repetitive action, weekly mileage eventually causes muscles to shorten, fascia to bind, and restrictions to set in again creating the need for another massage. One exception to this rule is the long-term effect massage therapy has on specific injury sites and the reduction of scar tissue formation. Runners can extend the life of their massage with proper hydration, good nutrition, adequate sleep, and stretching, stretching, and more stretching. Massage treatment plans are very individual. Assess your running goals and budget when determining your treatment plan. Ask yourself the following questions: Do you have recurring injuries? Are you pushing your physical limits? Are you tackling a new distance? Are you time goal oriented? Are you competitive? Do you want to qualify for Boston? How much can you afford to spend per week or per month on massage? Then, after assessing your goals, your budget and your available time during the week, plan accordingly. The most important goal is to set a regular schedule for your massage treatments whether it’s once a week or once a month. Overall, you’ll feel better and your running performance will definitely improve!

Saving money by literally RUNNING your errands. So get creative...

With sky rocketing gas prices it sure has our wanting to get into our vehicles and drive around to do our ever day errands straight up frustrating if not down right aggravating. And if history is any indication these gas prices are going to just keep going up and up, and sure not coming down anytime soon. So what to do? How can I save some money? Especially for those who are on a strict budget diet. Or those who are diving those gas guzzling SUV's. Well! Strap on those sneakers, running shoes, gym shoes or what ever you want to call them and get to runnin and walking. Thats right I said it. I know, I know...You live to far from town , I don't have the time or I just don't want to do it. There are a few good ways to overcome those excuses and make it fun, yes fun. If your town or grocery store is out of walking or running range you can always drive with in a few miles and park. Then strap on that backpack and get to walking or running. But there's not enough room in my backpack? That's not an excuse, so see if you can borrow if not find a cheaply priced  baby jogger, you can usually find one at a consignment store. That  jogger can now double as a shopping cart and your errand runner.
    Another great thing to consider is to buddy up with a friend or neighbor, make it a weekly thing. Pick a day that works for you both and that day can become "Runnin Errand Day". By getting creative with your errand running you can save quite a bit of money per month, all by grabbing those running shoes, backpack ( I use an Osprey backpack) and your jogger.
    Not only will you be saving money on gas, helping the enviroment and hey maybe even saving on a gym membership, just think of all that great exercise you will be getting, fresh air you'll be breathing and pounds you could be dropping. Its a win win! So get out there, have fun and remember to Live It...Seek It...Run It! Richard

Patellofemoral Pain Syndrome? By Angela Sneed, ATC, LAT...Owner of Advanced Athletic Training Solutions

What is Patellofemoral pain syndrome?

Another common injury that I see and treat is Patellofemoral pain syndrome (PFPS).  It is a syndrome characterized by pain or discomfort that seems to originate from contact of the posterior surface of the patella (back of the kneecap) with the femur (thigh bone).  It is the most frequently encountered diagnosis in sports medicine clinics.

The cause of pain and dysfunction often results from either abnormal forces (e.g. increased pull of the lateral quadricep retinaculum with acute or chronic lateral PatellaFemoral (PF) subluxation/dislocation) or prolonged repetitive compressive or shearing forces (running or jumping) on the PF joint.  The result is thinning and softening (chondromalacia) of the articular cartilage under the patella and/or on the medial or lateral femoral condyles, synovial irritation and inflammation and subchondral bony changes in the distal femur or patella known as "bone bruises".  Secondary causes of PF Syndrome are fractures, internal knee derangement, OsteoArthritis of the knee and bony tumors in or around the knee.

Specific populations that are at high risk of primary Patellofemoral Syndrome include runners, basketball players, young athletes and females especially those who have an increased angle of genu valgus (aka "Q-Angle" or commonly referred to as "knock-knees").  Typically patients will complain of localized anterior knee pain which is exacerbated by sports, walking, sitting for a long time, or stair climbing. Descending stairs may be worse than ascending. Unless there is an underlying pathology in the knee, swelling is usually mild to none.  Palpation, as well, is usually unremarkable.

 Treatment of Patellofemoral Syndrome:

 Exercises

Quadriceps strengthening is commonly suggested because the quadricep muscles help to stabilize the patella. Proper form is very important.  Inflexibility has often been cited as a source of patellofemoral pain syndrome.  Stretching of the hip, hamstring, calf, and iliotibial band may help restore proper biomechanics.  The use of a foam roller may help to add flexibility and relieve pain from sore or stiff muscles in the leg.

 Rest

Patellofemoral pain syndrome may also result from overuse or overload of the PF joint.  Because of this, knee activity should be reduced until the pain is resolved.  Those with pain originating from sitting too long should straighten the leg or walk periodically.  Those who engage in high impact activity such as running should consider a nonimpact activity such as swimming or aerobics on an elliptical machine.

Ice and medication

To reduce inflammation, ice can be applied to the PF joint after an activity.  The ice should be kept in place for 15 to 20 minutes.   Additionally anti-inflammatory drugs such NSAIDs can also be taken immediately after an activity.

Taping and braces

In addition to physical therapy, external devices such as braces and tape could be used to stabilize the knee.  These devices will not correct the underlying source but may prevent further injury.   For this reason, they should be used in conjunction with and not take the place of physical therapy.  The technique of McConnell taping has been helpful in some studies.

Arch support

Low arches can cause over pronation or the feet to roll inward too much increasing the Q angle and genu valgus.  Poor lower extremity biomechanics may cause stress on the knees and ultimately patellofemoral pain syndrome.  Stability or motion control shoes are designed for people with pronation issues.  Arch supports and custom orthotics may also help to improve lower extremity biomechanics.

Great article on I.T. band issues. By: Angela Sneed, ATC, LAT Owner of Advanced Athletic Training Solutions

Iliotibial Band Syndrome

 

In my practice I see many people who suffer from Iliotibial band syndrome. Iliotibial band syndrome is a common injury to the thigh, generally associated with running, cycling, hiking or weight-lifting (especially squats). Also known as ITBS.

 

ITBS is one of the leading causes of lateral knee pain in runners. The iliotibial band is a superficial thickening of tissue on the outside of the thigh, extending from the outside of the pelvis, over the hip and knee, and inserting just below the knee. This band is crucial to stabilizing the knee during running, moving from behind the femur to the front while walking. Continual rubbing of the band over the lateral femoral epicondyle,combined with the repeated flexion and extension of the knee during running may cause the area to become inflamed.

 

ITBS symptoms range from a stinging sensation just above the knee joint (on the outside of the knee or along the entire length of the iliotibial band) to swelling or thickening of the tissue at the point where the band moves over the femur. The pain may not occur immediately during activity, but may intensify over time, especially as the foot strikes the floor.

 

The causes of ITBS can result from one or more of the following training habits,anatomical abnormalities, or muscular imbalances:

 

Training habits:

 

Always running on a banked surface (such as the shoulder of a road or an indoor track) bends the downhill leg slightly inward and causes extreme stretching of the band against the femur

 

Inadequate warm-up or cool-down

 

Excessive up-hill and down-hill running

 

In cycling, having the feet"toed-in" to an excessive angle

 

Running up and down stairs

 

Hiking long distances

 

Rowing

 

Abnormalities in leg/feet anatomy:

 

High or low arches

 

Supination of the foot

 

Excessive lower leg rotation due to over-pronation

 

The force at the knee when the foot strikes

 

Uneven leg length

 

Bowlegs or tightness about the iliotibial band. Excessive wear on the outside heel edge of a running shoe (compared to the inside) is one common indicator of bowlegged for runners.

 

Muscle imbalance:

 

Weak hip abductor muscles

Weak/non-firing multifidus muscle

 

While ITBS pain can be acute, the iliotibial band can be rested, iced, compressed and elevated (RICE) to reduce pain and inflammation, followed by stretching. Using a foam roller to loosen the iliotibial band can help prevent and treat ITBS although the treatment itself can be very painful to some. Also, an ultra sound machine can be used around the area to relax it, followed by a machine that utilizes electrode stimulation to the area to further relax it. This can result in more comfort and/or a wider range of motion. Consulting with a doctor or referring to a registered physiotherapist, athletic trainer/therapist, or a massage therapist would be the best solutions. Custom foot orthotics may treat this condition by controlling the amount of inversion (medial rotation) of the foot and thus reducing rotation of the leg and knee (which creates friction of the iliotibial band against the outside of the knee).

 

A very effective way of off-loading the ITB and restoring VMO control/normal medial glide of the patella, is via "McConnell's Taping", or taping pulling the knee medially (inward). Tape from the bottom half of the patella, to under the knee over the patella tendon. When this is done firmly, they should notice it feels 'stronger' or 'less painful.'

Other treatments available for this injury use a compression wrap to mobilize the ITB where the tendon meets the knee. This is called an 'IT band compression wrap.’ In severe cases where a conservative approach has failed, surgery can be a good option.

 

 

Angela Shirk Sneed, ATC, LAT

Advanced Athletic Training Solutions

704-968-2217

advatsol@yahoo.com

www.advancedathletictrainingsolutions.com

Great video for those suffering from Achilles Tendonitis.

It's the WHY behind the journey!

Running is not only something that I love to do but it's the journey during that run. Over the years I've taken off out my front door hundreds if not thousands of times with really no reason other than to put in miles. Over the last year or so my running has made me think a lot of others in ways that I never thought before. Such as those who can't run and enjoy that "Journey" like I get to at anytime. People ask me just about every day, why and how do you run so much and they usually say to me "It's so boring" or "I hate running". No running is not fun, it's a mind set. Sometimes putting a purpose behind each run such as weight loss, better health or just training for your first 1/2 or full marathon is a good enough WHY to start running. There's a purpose behind those runs. Also I've discovered that running allows you to do lots and lots of thinking, sometimes funny thoughts pop up in your head, sometimes crazy stuff pops up, you can sometimes get emotional. Running allows you to not only get in excersice but it also allows you to clear your head. You are sometimes your own best therapist during your run.
   So in the past year or so while logging in so many miles and doing some crazy thinking a thought popped up in my head. I said to myself, self, turn what you love to do into benefiting others. During one of my long runs, as I turned onto Brawley School Rd a thought popped into my head. My wife and I volunteer at our local soup kitchen so why not start "Running 4 Hunger". And so after finishing that run I came home went straight to my computer and posted what I was going to do for the Mooresville Soup Kitchen and the support was overwhelming. That was the start of the "WHY" behind the now journey of my runs.
   Miles 4 Hope- Well this was not only a monumental task as far as trying run 100 miles in less than 24 hours but putting together something like this in less than 30 days.When the thought came to me thanks to my good friend Lorrie Cassanos who introduced me to a wonderful friend of hers Nilsa Maldanado. Nilsa had stage 4 cancer and thats when the light bulb went off and I asked Lorrie, what do you think about doing a run for Nilsa. She said that sounds AWESOME! So it was on. My first phone call was to 2 people who without them Miles 4 Hope would never have happened.
   Starr Kiser and Coral Riley, not only great friend of mine but 2 of the most wonderful, kind hearted people anyone can meet and owners of the best event planning business in the Charlotte area. They are the owners of Slick Events and when I called Starr and told her of my crazy ass idea, she said 3 words "BRING IT ON!" And boy did they deliver and  in 30 days with the help of so many wonderful sponsors, friends, my wonderful wife Andrea, daughter Alaysia and the community which a lot of them are on the side of my blog helped bring this wonderful event together.
   To be able to not only do something like Miles 4 Hope and Running 4 Hunger but to have the WHY behind it all. WHY am I doing all this, well there's a reason, its for those who can't, like Nilsa. For those family's who wait in line for hours for food and who are looking for that one meal to feed there child or children, thats WHY. Giving back to my community has become very important to me and by doing it with my legs and feet is the biggest joy for me. I will never go through the pain and suffering during any run like what Nilsa went through during her bout with stage 4 cancer or that family waiting in that line at the soup kitchen hungry and hoping its not there last meal.
   I will continue to have the WHY behind every journey, to do what ever I can for those who are less fortunate and for those who need the help.
   So I ask you! What is your WHY? How are you going to give back to your community. It doesn't matter how small of a donation or how little of your time, it all ads up to helping that one person who may need that one last meal, one last pair of shoes or that one dollar to help them get over that hump. We've all been there in some way or another, please don't be afraid to give back and trust me when I tell you this...Its the best damn feeling ever. So Live it...Seek It...Run it! Richard

Free pair of Drymax Socks on March 24th. 100% made in the USA!

The leading maker in running socks, Drymax will be out at Lake Norman State Park on March 24th. If you come out and hit the trails with us you will receive a free pair of the best running socks on the market. Also the rep will explain how and why they are the leading manufacture in the running sock market. By the way they are 100% made in the USA!!!

Perfectly said! Why we love to run......

Why having the right socks for an Ultra is so important. So choose the best! I do!

As a lot of you know when running long distances in all kinds of weather especially running through water, mud, dust, debris and everything else that you encounter along the trail. It sure can take its toll on your feet. There is nothing worse than feeling a hot spot coming on and or dealing with that blister that you know will not go away, if not just get bigger. Thats why it is so Important to have the right socks on your feet and it is one of the most important pieces of your Ultra Running equipment. I know it sure is one of mine. I will not step onto the trail or road with out the best sock on the market. No I am not a paid spokes person, I've tried other brands and let me tell you Drymax is hands down the best and yet to this day have not encountered a blister. I've included this really cool video to show why they work so well and why I will only wear Drymax Socks.

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Great link to find all kinds of Ultra Races.

With Ultra Racing becoming so popular finding races is getting a little easier, but hopefully this makes it even easier. Here is a great link to find 2012 Ultras, just go www.ultrarunning.com and click on calendar and you will find Ultra's in every state. Have fun!

Charlotte Observer Article...Miles 4 Hope

'Hunk' runs to benefit sick kids

He'll run 100 miles from Greensboro to Mooresville in 24 hrs.

By Elizabeth Leland
eleland@charlotteobserver.com

Posted: Wednesday, Oct. 26, 2011

Lima

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The Hunk of Brawley School Road has turned his passion for running to another cause: He hopes to run 100 miles in 24 hours this weekend to raise money for a nonprofit that helps families of children with cancer.

His inspiration? Nilsa Maldonado of Mooresville, a mother of two and former teacher who has terminal cancer.

"It is something I felt in my heart that I had to do," Richard Lima said.

Lima's story first appeared in the Observer on July 3 ("The Hunk of Brawley School Road"). He's a fashion model who commutes from Mooresville to New York City and other places. He became known locally by running along Brawley School Road to and from a part-time job.

Lima said he met Maldonado after he raised $2,000 for the Mooresville Soup Kitchen by running. He suggested a run in her honor, too, and she asked that money raised go to The Sandbox (whatsinyoursandbox.org ). The nonprofit helps patients of Levine Children's Hospital and their families.

Lima will start running Friday afternoon in Greensboro from Directions USA, an agency that represents him, and finish around noon Saturday at Lowe's YMCA in Mooresville.

"I'm excited," he said. "I love pushing myself. It's a mental and physical challenge, and I thrive on that. And it's for a good cause."

Details: www.facebook .com/Miles4Hope

Read more here: http://www.charlotteobserver.com/2011/10/26/2722209/models-run-to-benefit-sick-kids.html#storylink=misearch#storylink=cpy

10% off your purchase this Saturday January 21st at Charlotte Running Co. (Lake Norman) when...

Charlotte Running Co. (Lake Norman Store) is giving anyone who comes in Saturday January 21st 10% off your purchase if you mention the name of my favorite local place to run here on my blog. Hint: I posted picts of that place.

All the crazy things that go through our heads while running. Are we our own best psychiatrist/therapist?

   As runners we are sometimes out on the road or trail for hours at a time, some of us longer than others but thats ok. Some of us listen to music and some of us don't. Well for some music is a great motivator and/or takes our mind of the fact that we are out there by our self's for long periods of time. Over the years that I've been running I found out that it allows us to be our own best psychiatrist/therapist. As a lot of you know we do lots and lots of thinking while out pounding the pavement or running those trails, it can sometimes get down right lonely but it is so satisfying. Let me tell you something (and I'm saying this with a chuckle) the stuff that we runners think about and the stuff that goes through our heads is down right crazy at times and it ranges from good, bad, funny, sad, serious, love, anger and just about every other emotion out there and I know a lot of you can relate to this. But you know I really do think we are our own best person to talk to, if that makes any sense. During our run's whether its a training run or its a race of any distance we think of all kinds of things, from our day we just had, the week we just had or the day that we are about to have to the argument we had with our significant other or the dealing with our kids. During the duration of a run, especially a long one our emotions go from very low to very high depending on what's going on in your life and sometimes that can make a run go by really fast because of all that thinking we are doing. The beauty of being our own psychiatrist is exactly that and then some, it makes our runs go by faster, or maybe it just makes them longer and slower. During that long run you can find yourself going through those peaks and valleys of emotions, you sometimes find yourself not only talking to yourself, but asking yourself questions, laughing, crying, yelling, singing, back to crying, back to laughing, so on and so on. But when we are all done with that daily run there is no better felling than coming back to the finish with a clear head, all your thoughts are worked out, you just finished with a good run, your body feels amazing and damn-it what more can you ask for. So the next time you head out the door and your husband or wife asks..."Honey where are you going?" Your response can be...Off to see my psychiatrist! Like I always say, running is the best therapy we runners could have. Maybe thats why when we all get together at a group run or race everyone is so friendly and happy. Dang we just spent the last month or two or three at our psychiatrists office...The road or Trail!

2 weeks off...much needed. But hard to do!

So I'm taking 2 weeks off from running and x-training. Instead I'm re-habing with Angela Sneed from Advanced Athletic Training Solutions, all those little aches and pains, doing lots of stretching which I really never do and going to the gym to sit in the sauna and steam room. Even though some rest its much needed its hard not to be doing some kind of physical activity. I've had 8 months of some serious running (with lots of miles), racing and x-training and now its time to let all the muscles rest and try to make it through these 2 weeks, and come back even stronger. I know rest is as if not more important than than training, problem is I don't do well with resting or taking time off.
Now that a lot of my running has turned more to trail than on the road, its allowed me to run more with less soreness, asphalt and concrete just beat you up. You gotta love the trails, its just so much more satisfying for your mind than battling the traffic, crazy drivers and breathing in all those awful exhaust fumes. I can't wait to get back to what I love to do...RUN!

A glimps into the one of the toughest Ultras...Hardrock 100.

Lake Norman State Park...Killer Place To Run Trails! One of My Local Favorites.

Hal Koerner explains it perfectly on why and how we like to run Ultras

Mooresville Tribune article on my attempt to run 100 miles for cancer.

He's running again, this time to help the fight against cancer

By: JESSICA OSBORNE | Mooresville Tribune 
Published: October 18, 2011

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Not only does he run to fight hunger, but Richard Lima will now be running 100 miles in 24 hours to support the fight against cancer.

“I felt like using my running to start doing this,” said Lima, a Mooresville distance runner who prefers to raise money for good causes while running. “I want to do it and I love it, and give back in a way that benefits others.”

The benefit run, called Miles4Hope, will start on Friday, Oct. 28 at 3 p.m. at Directions USA in Greensboro and end around noon on Oct. 29 at the Lowe’s YMCA in Mooresville.

Lima was profiled in the Tribune in August for running on the behalf of the Mooresville Soup Kitchen. His motivation this time around spurs from Mooresville resident Nilsa Maldonado.

Last September Maldonado was diagnosed with Stage 4 cancer that had metastasized to her liver and lungs. Maldonado was first diagnosed with gastro-intestinal problems in early March of last year.

“The doctors just thought it was a digestion problem at first, but then I could feel a ball in my stomach,” said Maldonado. “When my doctor felt it he immediately sent me in for further testing.”

Though doctors do not know where the cancer originated in her body, Maldonado said the cancer is very rare cancer and only 2 percent of cancer patients suffer from it.

To this day, Maldonado’s doctors still can’t pinpoint the unknown primary cause of her cancer.

However doctors are treating her as if bile duct cancer is the primary and stomach cancer as the secondary. Maldonado has been receiving chemotherapy for a year and has been on three different treatments of chemo to fight off the cancer.

Since her last CT scan the tumor in her stomach has kept growing and new tumors have appeared. She recently started the third chemo treatment two weeks ago and will go every three weeks for four cycles of treatment.

Though there is no exact cure Maldonado said she will go through as many treatments as her body can take and doctors said her average life span is 18 months to two years. It has already been a year for her.

Maldonado has two young children with her husband Brent – Francesco, 10, and Paolo, 8. She was a Spanish teacher at Lake Norman High and an athlete previous to her diagnosis.

After meeting Maldonado through mutual friend Lorrie Cassanos, Lima approached one of the main sponsors during his endeavors in the Running4Hunger campaign telling her that he wanted to do something else.

“He just spoke with so much emotion about this woman that he just met and wanting to do something for her,” said Starr Kiser, of Slick Events in Mooresville.

“When I met Nilsa she had a gentle and king spirit and wanted nothing for herself or family,” said Lima. “So I asked her where she would like the money to be donated to and she said Levine’s Hospital.”

“He’s pretty amazing just another example of generosity because he didn’t know me at all and wanted to help,” said Maldonado. “He was asking where I’d like to the money to go and people always approach me to help me, but I wanted to give back.” “Children are always so special and kids haven’t even really started their lives I’ve had my time just wanted to help families and kids going through terminal cancer and any kind of illness because it can be very expensive,” she added. “Treatment like this go up to the three digits in a year and there are a lot of people out there that need help and in more need.”

All sponsorship funds will go to The Sandbox -- a Charlotte nonprofit that works with Levine to help families. The Sandbox will then donate all funds directly to children & families of The Levine Children's Hospital for the holidays, per Nilsa's request.

Lima said he has not set a monetary goal for his running. “It’s just an avenue to get fund directly to families and all the money will be used to purchase Christmas gifts for kids and families,” said Brian Dulin, a co-founder of the Sandbox.

Dulin said that Levine’s social workers compile a list of gifts children have asked for at the hospital. “We plan to fulfill the entire list of 25-30 families during our big Christmas party,” he said.

In what would normally take six months of planning and getting sponsors for an event like this, Kiser said she has to pack it all into 30 days to be ready by the end of the month for Lima’s run.

Kiser said they would like to get a pace car to follow along behind Lima during his trek else she and her husband will be following behind.

“We’ll take video of the whole process in a documentary format and my husband will be taking pictures,” said Kiser.

Lima is still trying to narrow down an exact route from Greensboro to Mooresville. “Even by taking I-40 to 77 is roughly 82 miles, so I’ll have to take back roads and streets to make the run an even 100 miles,” he said.

Lima said he was inspired by different runners doing similar benefit runs for long distances.

“I’ve conditioned my body to run and I’m ready to run, but the mental part of it will be the toughest part and you can’t train for that,” said Lima. “I’ll be sleep deprived and your mind plays tricks on you. I’ll be fighting not so much my body but my mind and that will be my biggest hurdle as I’m constantly moving forward but it’s nothing to what Nilsa and other people have to deal with everyday.”

He does plans to stop and walk which he says he’ll “have to,” but even his slowest walking mile can be done in 12 minutes. Lima also plans on wearing all pink in support of breast cancer awareness month.

Lima said that for certain sections of the run he wouldn’t mind having someone else running with him, but hasn’t exactly thought about anybody running with him the whole way from Greensboro to Mooresville but will pick up runners when he gets into Mooresville.

Maldonado said she wants to try and be in Greensboro when Lima starts the run. And she definitely wants to be at Lowe’s YMCA when he finishes.

“He is amazing and I’m so grateful that he is taking his time and effort to training and make people aware of the cancer,” Maldonado said of Lima.

“It shows that there is hope and that there are people out there that are so giving and generous,” she said. “He has a big heart and he only knows the basics. I shouldn’t but shocked, but who does that.”

For more information about the run, to be get involved, call 704-281-7294. To donate directly to the SandBox, visit Whatsinyoursandbox.org and click on Donate.