Runner's Spotlight: Meet Sherry Pagoto

Sherry planking at the beach!

I'm pleased to introduce my next featured runner, Dr. Sherry Pagoto! I first learned of Sherry after she plugged my first Twitter Road Race in January of last year. After checking out her awesome health and fitness blog, I knew she was someone I wanted to get to know better.

Sherry is a clinical psychologist and Associate Professor of Medicine at the University of Massachusetts Medical School. However, she is best known in Twitterland as the co-founder of the Plank A Day Revolution.

I've been lucky enough to hang out and run with Sherry both times I was out in Boston this summer. The first time we ran together, we did the last few miles of the Boston Marathon course to show our support for the Boston running community. We then promptly dropped to the ground and planked at the finish line! 

Sherry is loads of fun to hang with and it's with great pleasure that I get to feature her on my blog!

Runners, meet Sherry Pagoto!

Doug Cassaro (DC):    When did you start running and why?  

Sherry Pagoto (SP): My running career got off to a rocky start. My big sis Julie (@ptrunningmomof4) was a track star so I decided to follow in her footsteps by signing up for the junior high school track team. Turns out, big sis is the only track star in my family. Not only did I lose every race, I came in dead last-- legs shaking and stomach turning inside out.  The coach finally reassigned me from running to throwing shot put.  I was also abysmal at that.  I concluded that I wasn’t made to run and decided not to sign up the following year.  Several years later I wanted to lose a few pounds so I started a walking/running program.  Slowly working my way up from walking to running and gradually building my mileage led to better results than my ill-fated track experience.  I ran non-seriously for several years but never signed up for a race or even ran further than 6-8 miles at a time.  In 2007, my commitment to running turned a corner after I had my daughter. I experienced a life-threatening hemorrhage following childbirth that resulted in emergency abdominal surgery, multiple blood transfusions, and a prolonged recovery period. Being immobilized during the recovery period made me long for the days I was active. As I lie in bed in pain, unable to move without assistance for weeks I cursed myself for ever taking the ability to exercise for granted and for blowing off workouts because I was “too tired” or “too busy.” When I fully recovered, my commitment to running was razor sharp.  The moment the doctor gave me the green light to exercise I fired up the treadmill. Six months after having my daughter I ran my first 5K and a few months after that I ran my first half marathon.  I’ve run 9 more half marys since and 2 marathons. Every time I feel my motivation waning I reflect on how it felt to be incapacitated and remind myself how grateful I am for the ability to run.   

DC: What exactly is the 'Plank A Day Revolution' and how did it all get started?

SP: A few years ago I had to stop running due to increasingly severe lower back pain.  My sister, the track star, is also a physical therapist and advised that my core strength was atrocious.  I tried various core workouts but would quit after a day or two. My longtime friend, Mike Bauman (@mbfgmike) had the same problem even though we tried to motivate each other.  Finally after trying a few routines, we just accepted we were weak and pitiful and decided that we needed to downshift to the smallest goal possible and build up.  We agreed to do a single plank per day and tweet it to each other with the hashtag #plankaday for accountability.  Some of our followers decided to join us, and then some of their followers joined them, and then some of THEIR followers joined them….and so on it grew.  Since the first #plankaday tweet over 2 years ago almost 9K people have planked with us. New plankers continue to join every day and I have built up an entire ab routine for myself thanks to #plankaday.  Anyone can join! If you use the #plankaday hashtag you will get a “welcome to #plankaday!” tweet and then the @PlankPolice will help keep you accountable by tweeting you when you miss 2 days in a row. From time to time, we host various plank challenges like #plankanhour and have teamed up with Doug's #TwitterRoadRace to get people planking and running.

DC: What are your current running goals?  
SP: My goals right now are to complete a duathlon, the Boston Marathon, an ultramarathon, and I’m slowly but surely working on running a half mary in every state (10 down).  My ultimate goal though is to keep my body healthy so that I can run into my old age so I can finally win a race and be the second track star in the family next to what’s-her-name.

DC:  What is your weirdest/funniest running moment?  

SP: I once got lost on a trail run. Making matters worse, a slew of runners followed me as I confidently led them into the middle of nowhere. Oops!  Hopefully no one had their heart set on a PR! 

DC: Your advocacy for living healthy and staying active is something I really admire about you. What led you to being such a strong voice in the fitness community?  

SP: Thanks!  I am a weight loss/nutrition/fitness researcher (and counselor) and 2 years ago I jumped onto Twitter as @DrSherryPagoto and started blogging as a way to get my voice into a larger community.  I talk about the research on these topics as well as my own personal journey with health and fitness.

DC: Who is the biggest motivator in your life? 

SP: Like happiness--motivation is an inside job.  The thing that motivates me the most is not so much other people but rather how I feel when I run (or bike).  Exercise is the magic pill.   

DC: If someone were to approach you stating they wanted to start exercising, what type of advice would you give them?  

SP: I tell my patients to start small, ridiculously small (see #plankaday story). If someone isn’t exercising at all, I suggest 5 mins on a few days a week and then building from there.  Most people find they end up going over 5 minutes once they start exercising but the non-intimidating goal makes it easier to “get there” which is the biggest challenge.

DC: If you could only give one piece of running advice to a newbie runner, what would it be? 

SP: Even if you hate it now, you will soon love it and not be able to live without it, just don’t quit before that happens. 

DC: When is your next race? 

SP: I have had a several month hiatus from racing due to patellar tendinitis but I’m finally ready to sign up. The tendinitis led to a growing love affair with biking and so now I have duathlons on my radar. I will be doing the Monster Dash Duathlon in Lowell, MA in October.  I may sneak in a 5K in the meantime as well just for kicks.  

DC: Anything else we should know about you?

SP: I have a blog on Psychology Today called Shrink and a blog called FUdiet.com. They are both about how to live a healthy lifestyle. Also, #plankaday has a page on FUdiet as well as on Facebook.

2014 Blue Ridge Marathon Blogger

I got some exciting news from the Blue Ridge Marathon team last night! I (along with some other awesome runners) was selected to be a blogger for them in 2014! I ran Blue Ridge last year and it's an awesome race! The course is tough -- 7,200 feet of elevation change -- but the views at the top of each climb are awesome. I'm looking forward to blogging about this event in the months leading up to the race. Also, I will be hosting a contest on my blog for FREE ENTRY into the Blue Ridge Marathon, so stay tuned for that!

Cheers,
Doug

Connect with the Blue Ridge Marathon on Twitter! @BRM26pt2
Follow the chatter! #runBlueRidge

Runner's Spotlight: Meet Michael Wardian

Michael with his boys, Grant and Pierce

I'm excited to introduce my next featured runner, ultrarunning phenom, Michael Wardian. I've been following Michael's running career ever since I moved out to the Washington, DC area. This year, I got to know Michael on a personal level when he came with me to donate finisher medals to children at Georgetown University Hospital. Michael is probably one of the most down to earth runners you'll ever meet and his accomplishments are nothing short of amazing and inspirational.    

A little background on Michael....he was named the USATF's Ultra Runner of the Year in 2008, 2009, 2010, and 2011. He has competed in the last 3 US Olympic Marathon Trials. He holds many running records, like the fastest half marathon on a treadmill, the fastest indoor 50K and fastest marathon while running in a superhero costume (Spiderman). He has participated in some of the world's toughest ultramarathons, such as Badwater (a 135 mile race through Death Valley) and The Western States 100 and has won so many marathon and ultramarathon events, I can't even keep track! 

Runners, meet Michael Wardian!

Doug Cassaro (DC): When did you start running and why?

Michael Wardian (MW): I started running to stay in shape after I finished playing Division I lacrosse at Michigan State University, that was in 1995 and I just loved being in motion and working out and wanted to keep fit.

DC: What are your current running goals?

MW: My current running goals are to keep improving and stay healthy while pushing what is possible each and everyday.

DC: What was your most memorable race?

MW: My most memorable race was probably my first Boston Marathon in 1997, it was the reason that I started training (I think that is different than just running as it is more focused). I figured I would just run Boston once and that would be it but I got hooked and haven't looked back since.

DC: What is your weirdest/funniest running moment? 

MW: I think one of the weirdest/funniest running moments was during Marathon Des Sables, a 150 mile stage race in the Sahara desert. I was having stomach issues (running to the bathroom every 5 mins) and I had taken something to stop it from happening. The race director is discussing the route in acute details for 25 mins and I am just thinking I need to start running because this medicine only last 4 hours and the stage is going to be that long and if we don't start now I am never going to make it. I finished before 4 hours and it was not an issue, but I remember just wishing as hard as I could that he would let the stage begin.

Another fun one was while attempting to set the Guinness World Record pushing a pram (stroller). About 11 miles into the event my brother calls my cell phone (only there for emergency) and asks how everything is going. He didn't remember I was racing and was just going to shoot the breeze and then wouldn't let me hang up. Eventually, I had to cut him off and it woke up Pierce but he was cool and didn't fuss and we got the record.

DC: I tell people all the time how awesome it is to run in DC. What is your favorite part about running around our Nation's Capital?

MW: I love the DC area for all kinds of activities, especially running. The only thing we are missing are serious mountains, but we have great trails, [running] routes and some of the most impressive scenery around. I have to pinch myself everyday as I can't believe how lucky I am to get the privilege of living here.

My favorite part about running in DC is the ability to be in one of the biggest cities in the world and be running on trails, serious trails with rocks and ruts and water crossings and then pop out and see the Washington Monument or The White House, that is amazing to me and I never take it for granted.

DC: Who is the biggest motivator in your life? 

MW: I am going to say first my wife, Jennifer and then our children, Pierce and Grant followed closely by my family, Mom, Dad, brother-Matt, and Sister-Mariele. They are my support system and I can't do it without them.

DC: If you could only give one piece of running advice to a newbie runner, what would it be?

MW: I think being consistent is the best thing I could recommend.

DC: To add on to my last question, any tips you'd like to share with runners new to trail running?

MW: I think getting on trails is key and working on keeping aware at all times, but that is also the beauty of it.

DC: What races will we be seeing you at this fall?

MW: I have my schedule at www.mikewardian.com, but some highlights are going to be:

The Health Focus Salem Distance Race

The Kauai Marathon

The Bays Mountain Park 15 Miler

The Ultra Race of Champions (UROC)

The IAU 100K World Championships for Team USA in Cape Town, South Africa

The North Face Endurance Challenge-San Francisco

DC: Any chance we'll see Spidey at another marathon?

MW: I am not sure, might try as a different superhero or famous figure

DC: Anything else we should know about you?

MW: Definitely, I am 39 years old, with a wife, Jennifer, to boys-Pierce (7 years) and Grant (4 years), work as an International Ship Broker in Washington, DC for Potomac Maritime, LLC.

I am sponsored by: MarathonGuide.com, The North Face, PowerBar, Sweetgreen, Suunto, Julbo, Petzl, The High Cloud Foundation, Injinji, Udo's Oil, and Succeed.

Connect with Michael on Twitter! @mikewardian

15 Reasons Why You Should Run The North Face Endurance Challenge - Georgia

Photo Credit: TNF ECS Georgia

When The North Face Endurance Challenge Series (ECS) asked me if I would like to be part of their blog team for their Georgia event, I replied with an enthusiastic "YES!" To say I love this event would be an understatement. The ECS is awesome and loads of fun! The past three years, I've participated in the race they host in the Washington, DC area. I can't wait to travel down to Georgia in September and participate in another ECS race in a different region. Throughout the year, The North Face and their dedicated ECS staff stage races in 5 different locations across the US: New York, Washington, DC, Wisconsin, Georgia, and San Francisco (which I'm hoping I can attend as well).

I decided the best way I can convince you to run in The North Face ECS is to share 15 reason why this event rocks!

1) Trail running is way more fun than running on the roads.
2) You get to meet Dean Karnazes!
3) Lots of race distance options, from a 5K all the way up to the 50 miler as well as the Karno Kids Race (1K) for the little ones!
4) Awesome pre-race panel discussion on the eve of the race weekend featuring The North Face athletes and Race Director, Nick Moore.
5) The North Face ECS staff pours their hearts and souls into providing the best race experience for you. If you're a trail running newbie, this event is for you!
6) Great race swag!
7) Your chance to explore the beautiful F.D. Roosevelt State Park.
8) Meet and socialize with fellow trail runners.
9) Great way to challenge your limits and endurance!
10) Good excuse for getting a little dirty.
11) Well-marked race course. No fears of getting lost at this race.
12) Well-stocked aid stations run by supportive and enthusiastic race volunteers!
13) The sense of achievement and self-satisfaction when you cross the finish line!
14) Great post race runners village loaded with vendors/organizations such as: The North Face, GORE-TEX, Yurbuds, Leave No Trace, and the Challenged Athletes Foundation.
15) Save 15% on your race entry fee! Just enter following discount code, DCASS13 (case-sensitive), and receive 15% off your registration for any distance at the ECS Georgia or ECS Wisconsin event!

In the unlikely event that you need more reasons on why you should sign up, tweet me (@DougCassaro) or The North Face ECS (@thenorthfaceECS) and we'll be happy to answer any questions. You can follow all ECS chatter on Twitter by searching for #ECSGeorgia. Also, show your love for the ECS and like them on Facebook!

If you're already signed up for one of the ECS events, I hope your training is going well! Please let me know if you're running ECS Georgia. I'd love to meet you! Until then, happy running!

-Doug

Me and The North Face Athlete Dean Karnazes

Bike, Run, Bike

For the past couple years, my bike had been collecting dust. This spring, I decided it was time to get back out on my bike. As soon as I hopped onto my saddle and started cranking, I remembered how much I enjoyed riding...the speed, the wind whipping in my face and the sense of freedom I experience. I usually run fewer miles in the summer months because heat and long runs don't mix well for me. As a result, I've been riding quite a bit.

My friend, Janine, asked me a couple months back if I wanted to join her for a 5K in Bethesda, Maryland over the Memorial Day weekend. To add an extra element, she suggested that we ride our bikes to it. I loved the idea and thanks to the awesome trail network in the DC metro area, we would be able to get to the race start with relative ease.

After nice 7 mile ride to Bethesda, we ran our 5K, which was held on the Capital Crescent trail. After we crushed the competition (not really), we grabbed some coffee and then rode back into DC. Then, this past Sunday, Janine and I rode our bikes and ran in another race (a 4 miler). This race was held in the evening, which was a nice change from the early morning races.

The bike, run, bike has been a lot of fun. It's a nice feeling to get to and from a race solely on your own power. I hope to do it more in the future! How about you? Have you ever biked to a race?

Start line for the 4 miler

My babies. Road bike on the bottom. Custom single speed on the top.

We Are All Runners

For the past 3 years, I've been a volunteer coach at my running club and have loved every bit of it. It's so gratifying to see someone you coached go out and achieve their goal(s). I mostly coach our spring and fall marathon programs, but when the training program coordinator for my club asked any coaches if they'd be interested in coaching a Couch to 5K program, I let her know I was.

I wasn't quite sure what I was getting myself into since I have never coached a 5K group, but I immediately loved our trainees. Most of our trainees had never run before this program and it makes me so happy to see people going out and giving running a try. It makes me even more happy, dare I say, giddy, when I start to see start them catching the running bug. When I see that, it takes me back in time to that point in my life and I can't help but smile. They have no idea what they are getting themselves into! (and I mean that in a good way!)

The 5K program started at square one. During the first week of training, our trainees were alternating between one minute of jogging and one minute of walking. Six weeks later and we've built them all the way up to running two continuous miles! For some of our trainees, that's the furthest they've ever run. Seeing the look of accomplish on their faces is awesome. I'm slowly starting to see them believing in themselves.

Last night, after finishing our second two mile run, I got caught up talking to one of my trainees. She told me that her run was very tough and that she was worried if she would be able to run the entire 5K race next month. I told her not to worry and gave her some tips on how to ignore the pain she was feeling. I let her know that proving to your mind and body that you ARE capable of running long is half the battle.

She later asked me what my favorite race distance was, to which I replied, "The marathon, for sure." "How many have you run?" she asked. I smiled and replied, "Too many." "Well, I'm sure you can run two miles no problem. You probably have to run twenty miles to feel the way I do after two." I smiled again and let her know that she was doing a great job and that pain is part of the running game and that if you stick with it, your body will adapt and it will become easier. I also told her that I believed that all running pain is relative, regardless of the distance or runner.

Runners all share a commonality which ironically is, running. It doesn't matter if you're a sprinter, a 5-10-15K rat or a 13.1+ runner, we are all RUNNERS. While the distances we train for might set us apart, our emotions, pain, and will to succeed are all the same. I believe that's one of the main reasons why runners can relate to each other so well and why they feel like they are part of one big family.

My trainees are all rock stars and a true inspiration. I can't wait to help them achieve another personnel best next week when we run 2.5 miles!

The Couch to 5K group before setting off for our run with 2012 Olympic Marathon Runner, Claire Hallissey. (center holding the singlet)

Change of Plans

For months, I had been looking forward to The North Face Endurance Challenge 50 miler in DC. I first ran in this weekend extravaganza of running awesomeness back in 2011, participating in their marathon. Last year, I did the 50K. So, it was on to the 50 miler this time around. After my DNF at my last ultra, I was excited to have an opportunity to redeem myself.

Unfortunately, 3 days before the race, I came down with a really bad intestinal bug. I thought I might still be able to run if I could get rid of whatever was in my system quickly, but things didn't pan out that way. I spent the next two days resting and keeping my fluid intake high. I was starting to feel more like myself on the eve of the 50 miler, but I knew there was no way I could race the next day.

Luckily, I was able meet up with a couple friends at The North Face store in Georgetown to pick-up my half marathon bib (I signed up for the half in addition to the 50 miler in what was to be an attempt of my own version of the Goofy Challenge) and listen to Michael Wardian and Dean Karnazes speak at the pre-race panel. I chatted with Michael for a bit before it started and asked him how he felt about his chances the next day. He told me this was gonna be his first 50 miler since coming off his injuries over the winter, so he wasn't exactly too sure how it was going to go. (He won.)

Michael and Dean

After some more resting and hydrating on Saturday, I was ready to go on Sunday. Many friends from my running club were also running in the race, so it was nice to have people to hang and chat with before (and after) the race. I hadn't run in almost a week and was definitely worried about how it was going to go for me. I decided the best thing to do was to go out nice and easy and keep the fluids in me. It was pretty warm when the race started and the humidity was very high, so hydration was paramount.

The course was a point-to-point, which was a change from their traditional out-and-back half course. I thought the change was good and helped ease the congestion on the trails. The trail conditions were perfect and after a few miles, I was able to settle into a nice rhythm. After being cooped up in my house for 3 days, it felt awesome to be outside, doing what I love. The trail was about 50% single track, which made passing a little tricky, but with over 700 runners participating, I expected that.

The last few miles of the race were awesome. I was feeling really good and was able to put in some quicker miles. I crossed the line and met up with my friends. They all ran awesome times and most placed in the top 5 or 10 in their age groups! TNF did an awesome job organizing this race, just like they always do. While I was bummed that I didn't get to run in the 50 miler, I was glad that I was able to do the half. I love this event and I highly recommend anyone that lives near a North Face Endurance Challenge race to sign up! You'll have a blast!

Garmin Upload

Post race on the podium