Down But Not Out at The Golden Gate Bridge

Running “adventure miles” in our 2011 event brings us to The Golden Gate Bridge for race #3.
It was a brutal day of weather on the Golden Gate Bridge as the rain and wind made it difficult to run fast. It was more of a “go” then “slow” type of race as I had spots where I could open up the speed followed by spots where I had to shuffle or scrape my feet on the ground in order to just stand up on the course (you can check this out in the video as I had to go around the first tower 180 degrees shuffling my feet so I would not fall).

When I came off the bridge and tried to turn for the last 300 yards to the finish line, I slipped badly and fell backwards. I am glad that I did my balance reaches in the warm-up as I put my hand behind me and slid on the rain soaked surface for a few feet before I pushed with my right hand and lifted my body back up to standing position. My butt did not hit the ground, but it was close (laughing spectators said I looked a like Apolo Ohno, the speed skater). My timer and protector behind me on the bicycle said afterwards that he would have also crashed into me as well if I had fully landed on the ground. So I finally finished the race in 5:04.72 standing upright with no injuries. It might have been my slowest mile race of the year, but it was also the most fun. I had a blast.

I travel to Jackson Hole for a few days visiting friends, then Detroit for a night, then to Maine to train before returning to Florida for 5 days before we take the long trip to India (via Dubai) to race #4 in Agra, India at the Taj Mahal.

Peachtree followed Stonehenge


We flew from London to NY, to Washington DC, and then finally into Atlanta for the Peachtree Road Race expo. It was a packed expo (a larger hall is needed) as The Peachtree Road Race is the largest 10K race in the country with 60,000 participants.

I spent those few days training in downtown Atlanta sprinting the hills of the city. I was there on behalf of my graduated compression sock sponsor, Sigvaris, who has their factory just south of Atanta. It was fun to share the message about the socks and hear back from Peachtree participants how well the product worked for them in the race.

I have been working out this week in Florida. We travel to San Francisco on the 13th and race on the 16th. We will be having two cameras on the bridge to capture the race, so we will make sure to have that video up for you at by the 18th.

Hope everyone had a great July 4th holiday!

Running At Stonehenge

Sorry for the delay in writing the blog after our race, but we just arrived back into the United States after a few days in London with our nephews, Darius and Braedon, who came on the trip to England with us. We had a great time sharing the major sights of London with them like The Tower of London, The London Eye, and Buckingham Palace. Here is a photo (Darius, me, Braedon) after the race at Stonehenge:




We all flew into England on the June 23rd after flying through the night on the 22nd from Atlanta. We rented a car from Heathrow and made the trip to the southwest of London. Our hotel was too far away the first night (and the driving through the small towns of England were a real challenge with the many roundabouts and tight roads), so we took a hotel closer to Stonehenge the next day.

Stonehenge is a archaeological marvel that is 5,000 years old. We checked out this Medieval Wonder of the World on Friday and wheeled out the selected course nearby. We woke up at 4am on Saturday to begin the race at 5:45am. It was raining and made the course a bit slippery, but I ran a solid race posting a time of 4 minutes, 43 seconds, and 11 hundredths.

Braedon who is not only talented, but also creative put together the Stonehenge video. You can hear Braedon and Darius’ teenage voices yelling during the race. Check out the short video below about race #2 at Stonehenge:



I will be at the Peachtree Road Race Expo on July 2nd and July 3rd on behalf of my sponsor Sigvaris. Please come by the Sigvaris booth this weekend if you are in Atlanta and try on a pair graduated compression socks!

Training, Traveling, and Cricket

After overcoming a bit of a cold this past week from my high altitude racing at the Grand Canyon, I had a good weekend of training with speed work at the track yesterday and a long 8 mile recovery run on the beach today. We are planning a 1/2 mile time trial on a nearby road this Saturday the 18th, then we board a plane to Atlanta for a few days of training before the rest of our traveling team arrives on Tuesday. Travel to London on Wednesday night arriving Thursday morning, then race on Saturday the 25th.

We had the pleasure to have Shiv Chanderpaul, one of the top batsmen in the world of cricket, training with me in Florida last week. Please check out the link to the story in; Guyana Times Sport about his work with me:

Directly following my race at The Grand Canyon, we boarded a plane to meet Shiv back in Sarasota. With my new training program, “Body Protection,” focusing on injury prevention while gaining the strength and power to excel at your sport, Shiv flew back to Guyana on Tuesday ready to resume his international play.

After our race at Stonehenge, we fly back to Atlanta for the Peachtree Road Race Expo held on July 2nd and 3rd. I am there on behalf of my compression sock sponsor, Sigvaris ( I look forward to meeting the participants of this very popular 10K road race at the Sigvaris booth.

Running At The Grand Canyon

Our 2011 event at, “5 Wonders Under 25 Minutes,” began on Sunday May 29th. Sekyen and I flew to Phoenix on Thursday to meet the One Mile Runner team. We then traveled about 4.5 hours to the south rim of the Grand Canyon. We had a sunset photo shoot planned after I took an easy run in the high altitude. On the run around the Canyon roads, I could feel the difference in my breathing at 6700 feet. During our photo shoot, we enjoyed a beautiful, pleasant night of weather. If you have never been to the Grand Canyon, when it gets dark – it really gets dark and makes it difficult to walk around (last buses come around at 8:30pm).

We finished the photo shoot at sunrise on Saturday and we could feel the weather begin to change as the winds were increasing. After getting up at 4am for the photo shoot, a good nap was in order to prepare for the race tomorrow. We relaxed Saturday afternoon watching the Grand Canyon IMAX film, playing cards, and getting final instructions from Charlie Olbrias from The Last Mile Racing Management Company as we had one of his summer interns with us on this trip. A “high wind advisory” was put into effect for the rest of Saturday, Sunday, and Monday. So we had another challenge at The Canyon from Mother Nature besides the high altitude. The One Mile Runner team met again in the evening before going over everyone’s responsibilities at sunrise on Sunday.

Sunday we all awoke at 4am and drove to the south rim and took a bus out to our finish line at Hermit’s Rest (the western most point on the south rim). The race begins at Pima Point and goes to Hermit’s Rest. The course is uphill at the beginning and downhill near the end before a nice flat finish. The race started at 6:30am at about 50 degrees. I finished the mile course in 4 minutes, 54 seconds, and 7/100ths of a second (4:54.07). We had two cameras videotaping the race on this holiday weekend, so please enjoy the short video of the race:



I wanted to thank the wonderful team all weekend. They did a superb job under difficult conditions! Our second race is scheduled on June 25th “across the pond” at Stonehenge in Wiltshire, England.

Time To Travel West For First Race

We are set to travel to Phoenix on Thursday where we meet the rest of the team. Then we drive up to Flagstaff, then onto the Grand Canyon. It is an exciting time as we launch our 4th event in 4 years.

“5 Wonders Under 25 Minutes” will again take us around the world to locations that will indeed be a challenge and an adventure. The series of “adventure miles” will begin this coming Sunday at the Grand Canyon. The mix of 6000 feet of altitude and dry conditions will be very different than my sea level and moist Florida training conditions.

We will be having two cameras rolling this weekend. We will indeed post a video of the race next week for you to check out. I will also be blogging multiple times each week right through our final race in Petra, Jordan in mid-September. We look forward to sharing what works and what does not during this event. And we look forward to hearing your thoughts whenever you have a question or a comment.

From Chennai to Tampa

We traveled to Tampa on Saturday to run the first mile of the May Classic and to use it as a time trial as we are now three weeks away from our first race at the end of May. It was great to practice with so many other runners and to go through my race preparation rituals along with visualization practices. I ran a sub-5 minute mile workout and then “ran in” one of my buddies who was participating in the 5K race.

At the end of the race, an Indian man came up to me and introduced himself – Easwara Moorthy. He went on to tell me that he participated in our Asian race in 2010 in Chennai, India and the experience inspired him to race again. Easwara recently moved to Tampa and now resides in the United States. He and his Citibank colleagues took part in the 5K race. For some of his colleagues, it was their first race and for one colleague, David, it was his first race since 1976. It was great to see the Citibank camaraderie in action as they all finished the race and vowed to race again…from left to right: Ming Kang, Dash Amitav, David Decker, me, and Easwara Moorthy.

We travel to Phoenix on May 26th to meet up with our race and support teams. Then we drive up together to the Grand Canyon for the first leg of “5 Wonders Under 25 Minutes.”

“5 Wonders Under 25 Minutes” Begins in 4 Weeks

We at are quickly approaching the beginning of our 2011 tour, “5 Wonders Under 25 Minutes.” Training has been on schedule as I just finished my 1/2 mile repeats at race pace. Usually I undergo a 3/4 mile time trial 3 weeks before my initial event. This year I thought I would join in on a race and use the first mile as my time trial. So this coming Saturday morning 5/7/11, I will be running at the The May Classic, It should be fun to race the first mile down Bayshore Drive in Tampa in preparation for The Grand Canyon at the end of May.

48th Birthday Workout

Last weekend on April 10th, I celebrated my 48th birthday. My brother-in-law and his family drove down from Georgia to visit us for the weekend. My nephew and young runner, Noah, visited our practice session.


We had some Chinese Olympians working out at one corner of the Out-Of-Door Academy track and we were at the other. It was a fun morning filled with strength building exercises for runners. We began the warm-up with a 3 mile easy run, then did my mobility and bounding exercises. To commemorate the 10th – we did 10 x 1/4 miles with one and a half minute rest in between each 1/4 mile. Then we hit the hurdles, medicine balls, weighted vest push-ups, heavy band pulls, and 3D stretches. Please check out this short video on my 48th birthday workout and see how our training is progressing.


The running portion of the strength workout is to perform 1/4 mile repeats at mile race pace (for me 1:08-1:13 per 1/4 mile). The repetition is key to connect the mind-body relationship. I can tell you “to the second” what time we were running each interval. My body gets used to the feel of the pace and my mind records it as well. We need to train the body and the mind with our interval workouts. There is no such thing as “muscle memory” as there is no memory in the muscle, but there is memory in the mind. The mind remembers these movement patterns. This is the same with the exercises to build overall body strength and specific strength for running. The mind remembers your movement patterns. So please exercise correctly to not only avoid injury and build strength, but also to train the mind on how a proper exercise is performed.

2 Months Until First Race

The countdown begins as we approach our final two months of training before our first Wonder of the World event at The Grand Canyon on May 29th.

I am on schedule as I have completed the 100 meter and the 1/8th of a mile portions of my training program. I feel it is important for my racing performance to be able to do my speedwork at the shorter distances first. By starting out with these portions of the mile race, I am avoiding the lactic acid buildup that comes from higher intense workouts such as 1/4 and 1/2 mile repeats (that I am beginning in April). Identical and multiple repeats of the shorter distances allow me to concentrate on the efficiency of my sprinting form while introducing my body to the rigors of fast running.

Since I am not racing on the track this year, I “wheel out” straight sections of road, grass, or dirt to perform my sprint workouts. You would be surprised how long a 1/4 mile is in a straight line. The track makes it look so much smaller. The team of Consultants at recommends me avoiding the turns of the track this training season. They feel strongly that all-out turns on the track can throw my hips out of alignment and put unneeded pressure on my inside leg with frequent repetitions. The idea of sprinting in a straight line is not only good for my body, but also is the closest thing to my race venues in 2011. I will be hitting the track hard in two years after my 50th birthday – so we will wait on the excessive turning until 2013…