Will Power

WillThe mental faculty by which one deliberately chooses or decides upon a course of action. 

PowerThe ability or capacity to perform or act effectively. 

Will PowerThe strength of will to carry out one’s decisions, wishes, or plans. 

I wrote the other day about how I was coming to terms with my own, current, limitations.  By no means is this a white flag waving announcement of me giving up on my goals.  It is simply me recognizing that my goals, as lofty as they are, will just take more time than I have currently put in to achieve.  So I keep lacing them up and putting in the miles.  I will get stronger.  I will get faster! 

The outpouring of support from the running community regarding my recent blog post has been overwhelming.  It wasn’t my intention, nor did I expect, for so many people to reach out to me with such positive things to say.  The running community has some of the biggest hearts around. 

We run for many reason.  Health…stress relief…sanity…friendship…boredom.  We all have a reason, some personal that only a few know about and some private and we keep only to ourselves.  Many people run simply because so many others cannot.  Runners are some of the most charitable people you will find.  Again, big hearts! 

No, I’m not asking you for money.  What I wish to ask of you is something each and every one of you can afford.  Positive thoughts and energy. 

As you know, I ran Hood to Coast this year.  I was a late fill in for team Will Power.  When I joined them I really didn’t know much of the situation.  I later found out that Will, our team captain Joe’s son, had osteosarcoma.  He has gone through the treatment, including his most recent stint with chemotherapy.  So far everything is going as well as can be expected on that front.  But as so many people learn when dealing with cancer, nothing is ever as simple as dealing just with the disease.  Especially for a young teenage boy. 



Here is a picture of Team Will Power from the 2013 Hood to Coast.  That is Will in the chair.

In 2012, just coming into his formative years, Will convinced Joe to run Hood to Coast.  He had watched the movie on the race and was inspired by the R Bowe team.  If you know about Hood to Coast, you know that this is not exactly an event you are thrilled to have your pre/early teen run.  But Joe embraced Will’s passion to follow through on this.  And he did great.  Unfortunately, about six weeks later they received the diagnosis on Will.  Just like his desire to run Hood to Coast, will tackled this new challenge with everything he had. 

Unfortunately, Will had a recent setback and suffered a broken leg.  Coming off chemotherapy, your body is just not able to fight much of anything.  As a result, Will has developed some complications from his broken leg.  Tuesday morning, Will found himself back at Seattle Children’s Hospital fighting an infection.  Wednesday morning he had surgery to clean out his knee and plate, had a picc line installed without anesthesia, and may have more surgery next week if the skin stretched over the hole below his knee dies.  He will be in the hospital until at least next Tuesday, which just happens to be the 3 month anniversary of his post chemo evaluation.  He will also be on pumped intravenous antibiotics for the next 10 weeks. 

As you can imagine, Will is a little down right now.  He has been forced to cancel many plans he had set up, like going to camp, because of these recent setbacks.  And this is why I’m writing.  Will is a great kid with an awesome spirit.  He could really use some cheering up.  If you read this and are inclined to do so, please leave some words of encouragement for Will on my blog.  I will make sure the family has access so they can read them.  If you want to send me messages directly via Twitter, Facebook, etc feel free to do that as well and I will pass them on. 

Will, you hang in there.  You have a great support system in place and are surrounded by so many people that love you.  I know this sucks right now.  But you keep fighting.  Get stronger every single day!  I fully expect to be running Hood to Coast with you next year!  And it will be my honor to be your teammate! 




Coming to Terms

The Portland Marathon is 40 days away.

For the last six months or so I have been preaching my goal of qualifying for the Boston Marathon.  I would say to people that I would absolutely be pleased with just finishing my first marathon.  But inside I knew that wasn’t the case.

3:14:59!  It’s the only number that mattered.  That’s the time I needed to post to qualify.  Anything more than that I would have been disappointed.  Yes, I know how stupid it sounds.  But when you are so focused on something it doesn’t matter how ridiculous it sounds, it’s the only thing that matters.  So I based my training plan on that number.  In fact, I built my plan in a way that said I could go sub 3:00:00.  In my first marathon.  And even though I’ve only been running for less than 18 months.

Guess what happened?  In fact, if you’re a runner (and odds are if you are reading this that means you are) you know exactly what happened.  My body fell apart.  My training completely came off the rails.  I haven’t completed a full week of training in over a month.  Many times just completed a single run is a challenge.  No matter how much I eat or sleep I always seem to feel tired.  Most importantly, it stopped being fun.  In fact, it almost got to the point of being something I didn’t want to do.  The inner dialogue I was having between this goal I wanted to achieve and the mental and physical crappiness I was feeling almost became too much.

The ego can be a bitch.  It can put you in situations that cause you to do very stupid things.  First thing you have to do is check that bastard at the door.  I knew if I was completely honest with myself that what I was doing was stupid.  I was letting my ego get the better of me.  My ego had convinced me that the success I had earlier in the year could be expanded into areas of running that I really had no business going…at least not yet.

I love the movie Cool Runnings (note to self, need to watch again!).  One of the best scenes is this one:

Irv: Derice, a gold medal is a wonderful thing. But if you’re not enough without one, you’ll never be enough *with* one.

Derice Bannock: Hey coach, how will I know if I’m enough?

Irv: When you cross that finish line tomorrow, you’ll know.

Sometimes just crossing the finish line is enough.  It took a while, but I’m coming to terms with that.  I’m going to run a freaking marathon!  Less than 1% of the population can say that!  And just because it’s going to take me an extra 15-20 minutes to do it should’t detract from that accomplishment.

This change in inner dialogue has been going on for a couple of weeks.  I really missed having run when I ran.  Or at least not feeling that it sucked.  It was really hammered home to me during Hood to Coast.  I had so much fun.  Yeah, it was tough.  But I enjoyed it.  Yeah, my body still hurts.  But it’s back to me loving that feeling.  I think it’s the difference between putting yourself through pain to reach a goal that is attainable and doing the same thing for a goal that you had no business setting in the first place.  Sometimes the journey itself needs to be the goal.  Last year was not about me getting to a specific weight.  It was about the journey to become a better, healthier person.  I need to treat this marathon, and all future goals for that matter, the same way.  It’s about the journey and what you become from it.

So, tonight I will be joining my Hood to Coast teammates at the track for Team in Training practice.  This will be the first time I’ve joined them.  I’ve already gotten a few emails from people saying how excited they are that I will be joining them.  According to the training schedule I will be doing Yasso 800’s.  And I’m going to enjoy every damn one of them.

Happy Running


Hood to Coast Review

34:06:15…36 legs…12 runners…2 vehicles…one epic adventure that I will never forget.

Hood to Coast.  The mother of all relays.  This may have been my first relay but for another event to top this would take one hell of an event.  This experience immediately went to the top of my list of kick ass things I’ve done in my life. 

I met up with my teammates at 4:45am on Friday in the little town of Sandy, OR.  The tone of the weekend was set within 5 minutes of us meeting up.  It was at this point that I was informed that I was going to be the mature one of the group.  For those of you that know me at all, you immediately realize how hilarious this was.  Should have seen the eye roll from my wife.  Before we were even all the way in the car we had two “That’s what she said” jokes thrown out. 

After a quick stop at Starbucks for those coffee drinkers, we made our way up the mountain to Timberline Lodge.  We weren’t scheduled to start until 7:30 but our captain wanted us up there early.  Even though we were so early I really enjoyed the opportunity to let the vibe of the event soak in since I had heard so much about it and it was my first time.  It gave me time to get my race swag purchased without having to worry about it at the finish line.  Plus I was able to get some pretty cool pictures of sunrise at 6000 feet on Mt. Hood. 





I also took this picture of the first runner heading out for the 2013 Hood to Coast Relay.


After the start we had about an hour before it was our turn.  So we ventured over to the lodge to get warm and use the facilities.  As we were running for the American Cancer Society, it also gave us a chance to add names to our Honor/Memory board that was going on our van.  I put my grandfather Hewey St John and my wife’s grandfather Alfred Mitchell on the board.  As you’ve probably read in my posts about Team in Training, we lost both of them to forms of Leukemia.  I also added Blake to the board later in the day at the request of one of my running friends.  He is currently battling cancer and fighting like a boss.


At 7:30am sharp we were off.  The first stage is one of the most talked about stages of Hood to Coast.  It’s a 2000 foot descent over 5+ miles.  This is essentially a quad killer.  It has tamed many runners and ruined the rest of their weekend.  The announcer always asks each wave “You missed the team meeting, didn’t you?!”  Our runner, Micki, actually volunteered for it. 

It didn’t take long for the hilarity and chaos to start.  Micki was projected to come in about 7:44 at the earliest.  About 7:20 I decided to start walking towards the starting chute.  I wanted a chance to get settled, calm my nerves and make sure I was ready to go.  Since I figured I had plenty of time I thought I would jog back to the van to check the course map real quick as well as get the blood flowing a little before I ran.  I got about 10 strides into my jog and I hear “725” (our team number) and Micki scream “LONNIE!!”  I immediately turned, saying a few choice words, and sprinted to the chute.  I met Micki right at the end of the chute, grabbed the wrist band, and took off on my leg.  Micki had come in 20 minutes early!!  Here I am before starting my run.


My leg, number 2, is a milder version of leg 1.  A 1500 foot descent over 5.6 miles.  Everything I had read and heard was to not run too hard.  So I made a conscious effort to keep a nice, steady, easy pace.  I monitored my pace on my watch but ran mostly on feel.  I was shooting for a 7:30 pace, but ended up running that leg at a 6:50 pace.  I felt great so didn’t worry too much about it being too fast.  I handed off to Robyn and found my way to our van.  Did a little stretching and we were off to the next exchange.  Once there I did a little more stretching and walked around to get a little better cool down.  This is definitely one of the more difficult things to do in a relay event.  You really don’t have time to get in a good warm up and cool down.  And really, do you want to add more miles to what you are going to be running? 

Once you’re done running it’s all about cheering on your teammates and interacting with the other teams.  There are just some amazing people running in this event and being a recluse will rob you of meeting them and detract from the experience.  I think a sense of humor is a requirement for this event.  Exhibit A:


After we finished running our six legs it was time to hand off to the other van.  Once that was done we had about 5 hours before we had to be at our next leg.  One of my teammate’s parents’s lived in the area so we went there to eat, shower and relax.  After a hot shower we had spaghetti, garlic bread and caprese salad. 

After eating an amount of food that my body told me during my next run was way too much, we made our way to the next van to van exchange.  This was a new exchange point this year due to construction.  This year it was at Oaks Amusement Park.  On a good day this neighborhood can be a challenge to drive through.  Throw in a few hundred extra vehicles and a couple thousand people and you can imagine the chaos.  We actually had some concern about making it to the next exchange in time for me to run.  One of the advantages of being local is that we knew the quickest way to get where we needed…which was not the way suggested by the map.  So we ended up making it in plenty of time. 

My next leg was 14.  Coming into the event I was really looking forward to this leg.  It was basically a flat, straight 10K.  Even though this was pretty much the case, this was by far my worst run of the weekend.  Poor Micki took a lot longer to finish her leg than we expected.  I really felt for her.  She had a 7+ mile run that, although along the Willamette River for quite a ways, is not a very forgiving route at that time of the day.  It was sunny, quite warm and she was running directly into the sun.  Plus most of the route is on old, hard, and uneven at times concrete.  By the time she got to me she looked like she was ready to pass out.  I had been standing around for about 20 minutes waiting for the hand off.  I was definitely feeling tired at this point and was a little stiff.  But…SIUP!  My wife was able to join me at this exchange to say hi and wish me luck.


I took the handoff and headed out.  As I was starting to get my stride just short of a mile, the race came to an abrupt halt.  At first I thought we were just waiting for the light to change as we had to cross the street.  Then I quickly realized that wasn’t the case.  No one knew why we were stopped but within a minute or so we had heard that there had been a pretty bad accident on HWY 30, just over the hill from us.  A fuel truck was turning left onto HWY 30 from the road we were getting ready to run on.  A VW sedan decided to not stop and T-boned the truck.  Luckily no one was injured.  It definitely did not look good once we were able to run by.  We ended up being stopped for about 20 minutes.  From this point forward I was mentally toast.  Any adrenaline I built up at the start of that leg was gone by the time we were able to get running again after the delay.  I covered the 6.08 miles in about 50 minutes.  It was hard to get an official time on this leg as I forgot to start my watch when I first took off and the official time had to include the untimed delay.  Between being a little dehydrated, too much spaghetti in my stomach and the heat I had a strong urge to puke for most of the last two miles.  I didn’t, but I think I would have felt better if I had.  I must have looked like crap because Lauren, who met me at my finishes usually, kept checking on me to see if I was ok as she walked me back to the van.  I spent most the next couple of hours drinking as much water as I could.  Couple hours later I was feeling much better. 

After your second leg is when the real adventure begins.  By this time you are approaching being up 24 hours.  You are tired from not sleeping as well as putting in a couple brutal runs.  By now I really wanted something hot to eat.  We had a stop in St Helens while Lauren, our number 5 runner, was finishing up her leg.  We hit Safeway for some supplies.  It’s amazing how good a corn dog can taste when you are craving something hot to eat at midnight and nothing is open.  I’m still amazed McDonald’s closed their dining room at 11:00pm…on a Friday night…with several thousand Hood to Coast people in their parking lot!  WHAT WERE YOU THINKING?!?!?! 

At this point we were just hoping that things went smooth enough that we could make it to our next exchange fast enough to get as much as 4 hours sleep.  Yeah, wishful thinking.  By the time we got to exchange 24, where we would start our runs again, it was pushing 3:00am.  Since we were only going to get about 2 to 2.5 hours of sleep, and even though we knew we had a tent available to us with cots, most of us decided to just sleep in the van to save time.  I actually slept pretty well considering.  But the alarm still went off at 5:30.  And we were off again. 

My final leg was 26.  Considering I was running on 2 hours of sleep I felt pretty good.  I saw Micki coming down the road and got in the chute.  Right as I did I hear someone from the crowd yell “GO LONNIE!”  I saw the person but had no clue who they were.  I spent the next 5.77 miles trying to figure it out.  But I had nothing.  The route was really nice.  Old, narrow country road.  Was the first time the description of “gentle, rolling country roads” really was just that.  It had one half mile hill before a half mile down hill into the finish.  I was only 2 seconds slower on pace for this run as I was the night before and this was a much hillier route.  It felt amazing to hit that finish line knowing this was my last run and my part, at least for running, of Hood to Coast was done. 

It was at this point where I was shown just how mentally wasted I was.  The person who yelled at me at the start of my leg tracked me down after I was done.  It was Sherri from our Facebook Sub 30 running group.  I had to have her explain to me THREE times who she was.  Even after that I just said ok, like I knew who she was.  Mentally I knew that I should know her, but it wasn’t clicking.  It took about another hour for it all to sink in and make sense.  Here is Sherri and I after my third leg.  That isn’t a mile of joy; that is delirium! 


At this point of the event, I’m in full on spectator mode.  I’m talking to everyone we pass.  Other runners, vans, volunteers…I was like the drunk, annoying guy who won’t stop talking.  At one point I looked at a volunteer who was directing traffic with a flashlight and said “You really light up my life.”  Eric, Micki’s husband and the other male in our van, just busted up and said “You make friends everywhere!”  The volunteer got a kick out of it also. 

A couple stops later I got a cool surprise.  I was just hanging out at the van waiting for our runner to come in.  I see this van pull in and recognize it as the Nuun Hydration team van.  I knew Meg Hetzel and Hannah McGoldrick from Runner’s World were running with them, each one if a different van.  Since the team was made up of female bloggers they had their Twitter handles written on the windows of the van and I quickly noticed Meg’s.  Being the stalker that I am, I followed the van to where it parked a few spots down from us.  I saw Meg get out of the van and called out to her.  She immediately got that “who is this stalker” look on her face.  I said who I was and she got a big smile on her face and said “Oh my God, how did we run into each other in the middle of all this?!”  Considering we started HOURS apart and were in opposite vans, it was pretty amazing we did run into each other.  Definitely one of the highlights of the weekend for me. 

At our final van to van exchange I had the exact opposite thing happen to me.  We had just parked and I was sitting there when I saw a guy walk towards the van.  He goes “Lonnie?” and I immediately recognized him.  It was Wes, from Run with Wes on Twitter.  We had talked about meeting up with each other on the beach after the event but was cool to see each other on the course.  This actually worked out, since we didn’t connect on the beach after all.  Although I didn’t get to give him his beer that I had my wife bring over for him.  I’ll keep it cold for you, Wes! 

After we did the final exchange, we headed for the coast.  A few miles from Astoria, Eric asked “Who wants Dairy Queen?”  Almost in unison, we all said “I DO!”  So we made a pit stop at DQ and each of us proceeded to eat WAY TOO MUCH!  From there it was to the hotel at the finish line.  Because the team had raised so much money for ACS, the team got a room almost right next to the finish line.  This allowed our van to get there early to shower and get clean clothes on.  What an amazing feeling!  Baby wipes only do so much!  It also gave us some time to relax before the other van finished.


Once the other van came in it was just a matter of waiting for our team captain, Joe, to make it to the finish line.  I was amazed at how easy it was for us to get to him when he came into the finish chute for us to cross together as a team.  It’s a pretty incredible feeling crossing that finish line together.


From there we just relaxed on the beach and talked about the experience.  And of course, ate some more.  We got this incredible team picture.  In the middle sitting down is Will.  Our team name is Will Power.  Will has cancer and is currently kicking its ass!  He did Hood to Coast last year but was unable to this year as you can see from the brace on his leg.  He is hoping to be healed enough so that he can participate next year.  He’s a great kid with a strong spirit and incredible support system.  I know he will do it.


As I said, this is easily the greatest thing I have personally done.  Such a feeling of accomplishment.  I hope running my first marathon feels this good.  Because the team raised enough money, they have an exemption for next year’s race, so they are automatically in.  Joe wants to keep the team together so hoping I will get to run again next year.  I’m definitely in if given the chance.  Starting in 2015 I will be trying to get my own team together for the event.  Going to do this as much as I can since it was such an experience and so close to home.  And maybe next time I will smile when I take a selfie with my medal…


Happy Running


Hood to Coast

Hello everyone.  It’s been a while since I’ve posted.  Between training, vacations, work and getting my daughter off to college life has been pretty hectic as of late.  Putting a blog post together started feeling like a chore rather than something I wanted to do so I put it on the back burner.

Training is still plugging along.  But I want to reserve that for another post.

Today is all about the fact that I’m running this tomorrow…



I was fortunate enough to get picked up by a team who had a member not able to do it.  YEAH ME!  I will be running legs 2, 14 and 26.

This will be my first relay.  Our team is not a competitive one so it is all about the fun. I’m hoping to take a ton of pictures and will share.  I plan to post to both Facebook and Twitter throughout the race so hope you are able to follow along.

If you are running the event hope to see you on the beach!

Happy Running


Does your work day look like your race day?!

I’ve come to realize that my work day oddly resembles my races…

8:00: Time to fuel.

8:30: Gun goes off.

9:00: Holy cow, I’m going out way to fast. Getting way too much done this early. OK, reign it in…go check Facebook and Twitter.

10:00: Time to fuel

10:05: OK, need to pick up the pace again. Have to look like I worked today.

11:30: Man, I’m not going to be able to sustain this all day. Oh, look, someone posted a video on Facebook.

1:00: Finally time to fuel again, was getting light headed.

2:00: Amped for the afternoon, time to rock and roll!

3:00: A little sluggish, time to fuel again.

4:00: Holy hell, its only 4:00?! How much longer do I have???

4:55: YES!! The end is in sight! Sprint to get some work done so you look good!

5:00: I need a burger and a beer!

Hot Buns Run a total success!

We are putting the final touches on the 2013 Hot Buns Run.  This was my major fundraiser as I work with Team in Training while training for the Portland Marathon.  I could not be happier with the outcome! 


Here is a by the numbers breakdown of the event:

84 people signed up for the event.  Of those, 78 we able to complete the race during the designated timeframe.  Unfortunately, we had some people suffering from injuries who were not able to participate but who still helped out.  As a group they logged over 240 miles.  I forgot to keep track but the amount of people who set individual 5K PRs during this event was staggering!  Several people even broke through that elusive 30:00 barrier.  I’m so proud of each of you!  This just shows the hard work you are putting into your training.  Keep it up!

Four different countries were represented.  Canada, New Zealand, Australia and of course the US.

23 states in the US were represented with Texas and Virginia leading the way with 8 entries apiece.

I want to give a special shout out to Jason Miller who is serving overseas in the US military.  Stay safe brother and come home soon!

With the help of these awesome individuals we were able to raise right at $2000 for Team in Training and the Leukemia and Lymphoma Society.  This money will help continue the fight against cancer.

A special thank you to all of the companies who so graciously donated products and/or services for us to give away during this event:  Betty Lou’s, Headsweats, Honey Stingers, Daily Mile, Pro Compression, Body Glide, Spibelt, Allied Medal Display, Shubeez, Gu Energy Labs, Hydrapack, Road ID, Today’s Miles, King Oscar Sardines and Season for Wellness Massage Therapy.  Each of you go out of your way on a daily basis to make the lives of runners as easy as possible.  As runner’s we could not accomplish what we do without your support!  Thank you!

Thank you everyone for helping make this event a tremendous success!

Happy running


July 7th Week in Review

This was kind of an important week in my training.  It won’t make or break anything, but it meant something to me.  I was coming off a horrible week the previous week after being in Reno.  I’m heading out in a couple of days for a week in Grand Cayman for our anniversary with some awesome friends we haven’t seen in far too long.  I’m planning to get some runs in while I’m down there but definitely not at training level.  So this week was important from the standpoint of doing what needed to be done.  If nothing else, given how my training has gone the last month, to prove to myself I could still hit my scheduled workouts.  Results…meh, not quite up to par on a couple runs but overall a good week.  With my long run kicking some serious ass!

Monday:  Met with Charles from some serious squats.  Starting to add in the weight now.  Have gone from not even being able to do a squat unassisted to doing them with weights. I feel all manly!

Tuesday:  10.31 miles, 1:26:16, 8:21 pace  I was scheduled to run 12 miles today.  My schedule is really going to be an issue with these longer mid week runs.  Today I played around with it and divided up my schedule.  My plan was to do six in the morning and then another 6-8 in the afternoon.  Unfortunately it was a little on the warm side on the afternoon and I cut my run short.  HOT HOT HOT!  Even though I was a couple miles short of distance I was right on my scheduled pace, even with running outside and only relying on my mile splits.

Wednesday: Met with Charles again.  Plan was to do upper body lifting.  My shoulder felt a little off so we did…MORE SQUATS!

Thursday:  10 miles, 1:25:55, 8:35 pace  Thursday is normally a speed work day, which is done in the gym. But for some stupid reason my gym was closed for July 4th.  Since the weather was PERFECT I decided to take in the Sandy River for a relaxed, easy run to kick off the holiday.  I was scheduled for 12 miles but after all the leg work this week and my speed session on Friday I decided to cut it a couple miles short.  Still a great run.

Friday:  8.01 miles, 1:04:51, 8:05 pace  Speed work.  Has been a while since I’ve done a speed session.  It showed.  On the schedule was a 3 mile warm up, four 1 mile repeats at 6:35 pace and a 2 mile cool down.  Warm up went fine, maybe a little fast.  Ended up only doing three of the repeats and at 6:41 pace.  I slogged through a one mile cool down.  I really need to get back to my speed work.  Have really slacked off since I stopped running 5K’s.

Saturday:  Rest day

Sunday: 16 miles, 2:14:40, 8:25 pace  On Saturday we entertained friends at the house.  I stayed up a little late and partook in a little too much fun.  My running friends we kind of following along online and giving me a hard time about it, knowing what I was scheduled to run today.  When I woke up in the morning I had several messages waiting for me about whether I would, or even could, get in my run for the day.  You know me, love a challenge!  I pushed my run into the afternoon so I could fuel and then hit the treadmill at the gym.  Mission more than accomplished in my book!

Week totals: 44.34 miles, 6:11:42, 8:23 pace

We leave on Wednesday for Grand Cayman.  I plan to get in three to four runs of about 5 miles while I’m down there.  Just enough to keep me fresh without taking up too much of my time.  I’m sure I will have lots of pics to share!

Happy Running