Training Calendar

Foot pods

Disclaimer: I received a free Zwift RunPod to the Motigo Training Plan to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out to review find and write race reviews!


If you are here, that is because you probably found my website through one of my social media links.

That should be an indicator that I like to be connected to the world.

I do.

I also like to social aspect of sport.

I also have a high opinion of my own opinion and chose this venue to share it.


but onto shoe pods.

While runninf has to tendency (or propensity?) to be a solo-sport; there is a community aspect to it, much like any other sport.

One of the things which made me jump on the opportunity with Zwift was the idea that i could be connected to other runners when I am doing my own thing.

I received the pod in the mail and went instantly to work. I downlaoded Zwift on my computer and the companion app on my phone

I put the battery in and tried to 'wake up' my pod by vigorously shaking my pod back and forth. My family thought I was spasing out.

My computer couldn't find the pod. 

I tried the companion app on my phone and it didn't seem to connect either.


I got the pod to power on (little green light)

I got the phone to find the pod (connected as a bluetooth device.


I couldn't get the phone to connect to the computer.


I contacted customer service and they said to make sure my phone and computer were on the same network....done.

I even turned the mobile data off.


I went and bought an external bluetooth receiver to bypass the phone all together and go straight to the computer.


The app would not recognize the pod.  I could connect to other devices with my computer so it wasn't the bluetooth receiver.



My Experience

I looked like a fool with my laptop and my phone and my foot pod in the gym.

I spent 30 dollars on a new bluetooth adapter for the computer.

It took me a week to trouble shoot and reach out to Zwift to ask for help.


I was really looking forward to the community aspect of running and the ability ot run through London or the fictional Zwift Island.


I was not a fan. 


Check out some of my fellow BibRave Pro's and use their expereince to help you make a call on the footpod thing.

Other BibRave Pros:


Jenn (The Marathon Lady)


Stacia BK




Motigo Training and #262squad

When #BibRave asked if I wanted to try the motigo training plan injumped on that opportuinuty!


Maybe I am a nerd, but I love exploring new and differnt ways to change up my training.

I feel that training plans, while useful to some, are not all equal.

While there is conventional wisdom which makes the better plans GREAT, and easy to adapt to different ability levels; it also helps to incorporate other viewpoints and ideas into your trianing (​ <------ that's ="" a="" life="" lesson="">


Disclaimer: I received free access to the Motigo Training Plan to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out to review find and write race reviews!




I have used Motigo in the past, and while I was familiar with the race aspect of it (people can log in and cheer you on at different intervals), I had never used their training platfrom.


A few things that I look for when considering a training plan:

1. is it easy to use

It needs to easy to use and understand.  I have used paper plans and journals and workbooks and apps.


2. does it meet my training needs.

I need something that is not passive.  I want something that gives me feedback (specifically for apps.) Tell me how I am training relative to the plan.


3. does it have an element of fun

Can I share it on social? Can I challenge others? Is it interactive? 


BibRave and AfterShokz did a fantastic job partnering with RunWestin Concierge Chris Heuisler in creating a plan which met the three  major requirements above, but the "sub" requirements it missed some.


My biggest issue is that the plan / platform was not interactive enough.

The solo runs were kind of lonely without the coachings or comments from the Bibrave team.

The saving grace for the motigo training was the AfterShokz #262squad (

AfterShokz did a fantastic job curating a play  list for the participants through spotify.

I felt the plan was generic enough that I could use the same plan as someone in my running group so it wasn't specific to my time goals; but it was specific to the distance for which I was training.

To be honest, I should be adult enough to use the framework provided and make time adjustments accordingly, but I am human too, and I want someone to tell me what to do (lol.)



At the end of the day, I think that this plan was 80% to my satisfaction.


I used my aftershokz  for the first time and haven't put them down since.

I have fallen in love with this product and wound up selling these at bestbuy to people looking for headphones (FYI, I was in best buy selling Garmin Watches!)


Please, use some of these other reviews to make an informed decision for your next training plan needs.


Other Bibrave Pro's

BibRave Pro RunNerdGirl

BibRave Pro Corey




How to get Faster

Speed is a concrete metric–but being fast is relative based on runner and distance.


My son asked me who was faster Usain Bolt or Eliud Kipchoge...

He named dropped Usain Bolt and referred to Kipchoge as that guy I talked about after Berlin; but I tried to explain to him that the world's fastest runners exhibit different kinds of breathtaking fastness.


There are two areas to consider to improve speed:

1.) mental prowess

2.) physical techniques


The mind is a powerful tool, and increasingly, science shows it has the ability to impact physical performance.


But when it comes down to logging miles, the body is your vehicle. Learn about things like form and which training sessions to employ for faster times.

UA Killington Topo Map

Tune Up Run Before Berlin

I am really looking forward to the Mountain Running Event in Vermont in 2 weeks.

This is going to be a shake out run / tune up run for Berlin and Chicago.

I was torn between the 25K and the 50K because of the proximity to some of the big races I am running.


Use code “BIBRAVE20” for 20% off.


#UAKillingtonBR #BibRave #BibRavePro #BibChat

Being Yoga Burlingame California

Bikram Yoga Rant

Bikram yoga is an Unchanging sequence of postures in a heated room, designed as a rejuvenating exercise to strengthen the entire body, from head to toe.

 whatever I'm about to say and whatever you're about to read I want you to know that I  Love this practice.


 I initially chose this studio because it was open and it was close to where I was staying and I thought that it was going to be just as easy stretch session before my Marathon I was a hundred percent wrong but I did feel fantastic afterward

I felt rejuvenated if that makes sense

 but I was a hot mess the clothes that I was wearing took 2 days to dry (maybe a day and a half)


I felt so bad that someone had to mop the floor when I was through because of  the pools of sweat... but I guess they're used to that because everybody was drenched.


 most of the positions are not overly Technical and it was pretty easy to step into even with a sore knee


Race day is on Sunday, July 29th, 2018

1 week to go

I have about a week...(less actually) to this iconic run.

So far communication has been pretty standard from a race org. nothing over the top.

This past weekend I did a huge bike ride and an 11 mile run which felt good. I'm going to keep doing some speed  work during the week and go into the marathon wanting to have a good time but not break any ground speed records.

I know I will want to go all out and shoot for 3:30, but I think if I keep with my training plan that will allow me to ahve a strong fall race season.


More to come.

Maybe I will chat with some of you tonight on #bibchat

#bibrave #bibravepro

Bib Number: 2470
Wave/Corral: B

Cryotherapy Recap


Whole Body Cryotherapy is a process of cooling a persons skin to about 32 degrees Fahrenheit for up to 2-3minutes. This is done by surrounding the body with air at temperatures varying anywhere from negative -200 to -240F.

During this fast cooling process, the body enters temporarily into “survival mode” triggering the body’s natural healing mechanisms as though it were freezing. Blood will then be sent to the body’s core in order to be warmed. This will trigger adrenaline, endorphins, and other hormones into your body.

This results in many beneficial effects including pain relief, increased blood circulation, increased collagen production, reduction of inflammation and swelling, increased weight loss and caloric burn and several other positive effects.

Chicago Training Update

18 July 2018


Most of you know that I am taining for the Chicago Marathon in October.

Like the Blue Ridge Marathon, I am following a training plan.

For this trianing plan I opted to use the old school pen and paper method of recording my trianing rather than using an electronic version. 


Summer Running, had me a blast....

West Palm Beach, 25 April 2018

Lise and I joked the other day on Facebook about being cold weather runners, remarking the heat did a number on us while running. If you're one of the many people who said: "It's too cold, I'll run on the treadmill..." for the last 6 months (okay, maybe it feels like 6 months here in PA) are probably looking to get out on the road and get some miles in now that the weather is better.

I run all year round and I want to take a moment to tell you a few things about running in the warmer weather.

You can't just get out and run. Ease into it.  You must give your body time to adjust to the heat.  Its good for your heart to ease into it as well as your confidence! A Runner's World article reads that it could take up to 14 days to acclimate to the temperature difference in the summer.

Hydration is probably the most important topic I can discuss, and I don’t just mean gallons and gallons of water...

Don’t laugh when you read this, but water doesn't have enough electrolytes, so for mild to moderate dehydration, often just drinking water isn't enough. For proper hydration, we need both the fluids and electrolytes, like those found in Pedialyte, to rehydrate and feel better fast.

Think of it this way: If you’re outside running, you need roughly the same amount of fuel whether it’s 40° or 100°. Your hydration needs if it's hot, however, might be four or five times higher.

To keep up with hydration needs, you might end up inadvertently consuming too many calories — usually processed sugar — which can negatively affect your performance.

We’ve been told for years that salt can be harmful, so the idea of drinking salt water may sound counter-intuitive, but it turns out that Sole (a concentrated salt solution) can have a variety of health-supporting uses; including helping the body retain water during summer sweating.

Drinking real, natural coconut water from an actual coconut is a much healthier form of hydrating than a bottled or packed version that has added sugar. Real coconut water is low in sodium and rich in potassium—read the ingredients if you’re buying the convenient bottled versions.

I also would be remiss if I didn’t mention clothing.

Runtastic gives very good advice on clothing; be it material or fit. They cover shoes, under garments and above all – stay away from cotton (even if it’s your favorite race shirt!)  They also talk about SPF in clothing and guarding your skin with sun screen.

Breath Easy and Stride Comfortable Friends.  Dont forget to take the proper precautions during running in the summer

February and March Re-Cap

2018 Sleepy Hollow Half

The Blue Ride MarathonBase level of fitness: good

Race level of fitness: good

work life balance:.... can we come back to that?

I was at 74 miles in March and 41 miles in February.  This is looking like a trend, but I am determined to break the trend.

Work has changed my schedule.  Where I was working Wednesday through Saturday last year, since January I have been working Monday through "Friday." 

Because of the change in my work scheudule my wife's schedule needed to change and training has been a- well - it hasn't. This torubles me because I really had the best intentions, but as my good friend Jean Chretien is credited with saying...Good intentions are not an excuse for mal-administration...But I digress. Taking the new shift at work allowed me to add some cross training to my routine which was cool, but exhausting.  April should shape up to be a great month.

I am starting to have some trepedation about my Roanoke run though.  The Blue Ride Marathon (as I have been typing  about) boasts a ridiculous amount of elevation change.  I was shooting to finish that run in under 4 hours, but I decided to pace that race at 4 hours instead.

January Re-cap #brm26pt2

8 February 2018

January brough slightly better training.

We missed the LVRR race because of the snow, but all in all it was a good month

Key West was fantastic (you can see from the home page) the weather was good for running!

I felt good during the run; strong legs and easy breathing.  I love running in the different types of weather and work was more amenable to me running than December.





December Re-cap #brm26pt2

Running in the cold


November brought ...

December was roughly half that....


Between my work and my wife's work, the onslaught of cold weather and snow, the bustle of the holiday season at work and...of course... spending the holidays with family and friends training had to take a back seat.

Well, let’s be real; it didn't have to, but it did.

My goal for December was to maintain my fall fitness level and go into January strong. Deliberate training has never really been 'my thing' but I know that preparing for #brm26pt2  is something that I should not take lightly.  Deemed America’s Toughest Road Marathon, #runblueridge brings 7,340’ of elevation change; and I knew I wasn’t ready for it.  But December running brings snow and cold...Don’t get me wrong. I love the cold…I’m actually more comfortable in the cold than in the warmth; but I digress...

I was able to find a few hills in my area where I could practice running up mid-way through my run; but I haven’t found a good spot for hill repeats yet. But it's a matter of actually getting out to do it.

In years past I had races in December which helped maintain fall fintess, but with the move to Allentown, the new job, and my wife going back to work I can't keep such an aggressive race schedule...and it appears i can't keep a training schedule either.

Training is about being deliberate and about working with those around you to make the time so that you can reach your goals.  So far January has been on point.  I have 5 hours of training in an it is only the second week. I have done some long runs and I will get my hills in.  

If you want to join me in April at the Foot Levelers Blue Ridge Marathon I have discount codes! If you are in the Lehigh Valley lets get some winter training miles in together; and if you're in Key West Florida on the 14th of January, come say 'Hi' at the Key West Half Marathon!

November Re-cap #brm26pt2

LVRR Ice Scraper 5K pre race selfie

I began my training early for 2 reasons....

1. #brm26pt2 is the toughest road marathon in the U.S.

2. Although it was 24 weeks away I knew there would be a few sessions which I missed.

Well folks..... The month of November was crazy.  I didn't get nearly the number of miles in I planned.  I missed training days--both running and cross training.  I got some in; but not enough.

I did, however; bank the most amount of miles on my bike in November than in any other month this year.  In fact; I almost beat my monthly best in one week of November.  November brought one car for the family and 5 and 6 days of work for me.  The only days I drove the car were days where i didnt want to get caught in the rain on my way to work...there were several days where I was caught in the rain on the way home....

I justify the bike riding though because of the ascent on the way home.  While its nothing compared to the hills I'm going to see in Roanoke in April; they are a good place to start.

I have 20 weeks left to get ready for the hills.  My training calendar is below; and I've been sticking to it all week (lol)

See you on the road...

December Training Calendar

Januart Training Calendar