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Ultra-Running Math – The Exponentiality of the Suck

Suck Graph

(This post is meant to be fun, but still share some experience and tips. The math isn’t real, or is it?)

Suck – “Be very bad, disagreeable, or disgusting”

Embrace the suck. We hear that a lot in our sport. There’s the definition right out of Webster’s. And, as much as I love our sport, I can tell you, there is a ton of suck to embrace when you run ultra-distances. Blisters suck. Dehydration sucks. Exhaustion sucks. The list goes on and on. So, what do I mean by the exponentiality of the suck, and why is it important to grasp and overcome?

We already concluded that blisters and their ilk suck. Any of these calamities in and of their own right can spoil a run. So, what about when you are dealing with more than one? If you run a 5k, the probability of any one of these issues occurring is extremely low. However, as you increase the distance, the probability increases. Here comes the math, try and keep up… S = Suck, P = Probability, D = Distance, C = Calamity, and V = Severity. Here is our equation for level of suck:

D x P x Cx x V = S

Now, that equation is pretty linear EXCEPT for Cx. Let us now look at the long list of potential calamities:

  • Dehydration
  • Blisters
  • Chafing
  • Exhaustion
  • Cramping
  • Stomach Issues
  • Aches and Pains
  • Bee Stings
  • Weather (Rain, Heat, Cold…)
  • Terrain (Mud, Hills, Rocks, Roots…)
  • Cell Phone Died (No Selfies)
  • Cell Phone is Charged (Too Many Selfies)

The list is practically infinite.

Dealing with cramping sucks. Dealing with cramping and a bee sting really sucks. Dealing with cramping, a bee sting, and hills, takes the suck to a whole new level! All of that and 60 miles to go is a hell that most of us don’t want to think of! But, we must. The truth is, if you look at that equation, it can get worse. In fact, it can always get worse! I’m not saying that to scare you, I’m saying it to prepare you.

THAT is the importance of grasping this concept. It’s the preparation part. There are a couple of ways to use this information to prepare yourself for it. The first is the actual preparation for the race. Ensuring you have a nutrition plan and sticking to it, lubing up sufficiently and often, having a change of clothes, etc. All of these things reduce the probability and severity of the suck.

Then there is the mental preparation. If you understand that the suck is real, and that it will come, you can set the expectation and not be blind-sided by it. This is the “embracing” part. Welcome pain and exhaustion like old friends to the party. “Hey, I know you. I guess we’ll finish this thing together, arm in arm.” If Yogi Berra was an ultra-runner he would say “Ultra-running is ninety percent mental and the other half is physical.” And that will make 110% sense at mile 87, trust me. Once the suck settles in, unless there is a legitimate medical reason to stop, the race is all in your head. Can you take one more step despite the pain?

Let’s end this on a positive note. Although the suck will come, and believe me, it will, it is not permanent. If you put one foot in front of the other, you will finish your race, you will get that medal or buckle, you will drink that beer, and you will get that hot shower that you will regret the second that the chafed areas go nuclear on you. This too shall pass, and you will have one epic story to tell. Consider the suck as the price of admission to becoming a badass. When you have achieved your goal, no one can take it away from you. If anyone argues with that logic, just show them the math…

For behind the scenes photos and comments on my training and personal life, follow me on Instagram: joe_the_runner  Strava: Joe Randene  YouTube: Joe Runner  Facebook: Joe Randene

Questions, comments, feedback? Please leave them in the comments section BELOW and we can have a discussion!

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My “Plan” to Run 100 Miles

“Everybody has a plan until they get punched in the face.” -Mike Tyson-

Ok folks, we are less than two weeks out from the Allison Woods Halloween Hobble 100 Mile Race. I’ve planned my nutrition, my pace, my clothing, my first aid kit, contingencies, my positive self-talk, and anything else that I could think of. There is no guarantee that you’ll finish a race of this distance, so the goal is to put as much as possible in your favor. You control what you can control, and you don’t worry about what you can’t control. Then you show up, try and stick to your plan for as long as you can, and then just gut it out when the wheels come off. That’s why I like Iron Mike’s quote up there. You will get punched in the face, several times, and the difference between finishing and not finishing, is what you do AFTER you get punched in the face.

So, in that vein, I have put together a list that I will print, laminate, and post at my aid station with my crew. When I get punched in the face, I will read it as a reminder of what I need to do if I am going to finish this race and get my beloved buckle. And while I have helped others accomplish this goal, and certainly been around these types of events, I am still humble enough to look for advice.

I am sharing my list here, with you, so that I can get feedback and add any nuggets that you give me to the list. This way, not only will I get great advice from the running community, I will have some of you with me out there on the course. My success will be your success too! So please, leave your advice in the comments. Here is what I have so far:

  • Eat and drink like it’s your job! No screwing around here, you need calories and electrolytes.
  • Don’t start fast, like a maniac, and don’t be a wimp at the end. Just keep moving…
  • When you think you’re smarter than the plan and want to change it, don’t. You’re stupid, you just paid to run 100 miles. Stick to the plan.
  • Don’t let small things become big things. That pebble in your shoe at mile 5 is a baseball size blister at mile 40. Take care of business; immediately.
  • When you want to quit, go one more mile. You will bonk and recover and bonk and recover… This isn’t a sprint, it’s a marathon. No wait; it’s like 4 marathons.
  • Beware of the chair. It’s an aid station, not a rest stop. Get in, do what you need to do, then get out.
  • Make mile 90 your b@*ch! Why mile 90? Because why not?
  • Run the mile you’re in. Until mile 90, see above…
  • Know your why. You will not get motivated at mile 75, you need to have a deep understanding of why you are doing this that carries you through the darkness. Remember, this will pass, and you will recover.

For behind the scenes photos and comments on my training and personal life, follow me on Instagram: joe_the_runner  Strava: Joe Randene  YouTube: Joe Runner  Facebook: Joe Randene

Questions, comments, feedback? Please leave them in the comments section BELOW and we can have a discussion!

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The Dreaded Shutdown

“When something bad happens, don’t make it worse.” -Unknown-

For all my faults when it comes to running, and there are many, I’ve always been good at one thing. I can grind. For some reason, I have this uncanny ability to find a gear and then just run and run and run. It’s why I fell in love with ultra-distance running. I didn’t need to be fast to be good at it, I just needed to be able to manage pain and keep moving forward. So, when I heard these dreaded words from my doctor last week, “We’ve got to shut you down for a bit and get this under control.”, it took me some time to process it.

Most of you who follow me know that I have been dealing with swelling and pain in my right foot and especially the big toe for the last six to eight weeks. It would balloon up and get really dark, and I would take a few days off or cut back on distance, and it would get better. My first thought was that it had to be some kind of impact injury from one of the times that I tripped. But when the swelling occurred in both feet, even when I wasn’t running, I knew I had to go see the doctor. This wasn’t something I could run through, and with my hundred-miler just seven weeks away, I needed to put this to bed.

Doctor: “I think you have gout. We’ll start you on meds and take some blood.” Me: “So what’s the next step if my blood comes back and I don’t have gout?” Doctor: “Um, yeah. You have gout.” I have gout. Honestly, I cannot say that I am surprised, some of my family have gout and I lived a life with a lot of alcohol and I was obese for many years. I was running up a tab and the bill came due. It would be easy to be angry, but I’m not. It would be easy to have regrets, but I don’t. I did it to myself and I cannot change the past, so all I can do now is focus on the future and continuing to work on improving myself.

This post isn’t about running with gout or even what you can do regarding training when you are shutdown. I’m sure I’ll have some posts about that in the future. No, this is about getting your head right. I have a herculean task ahead of me and it’s time to simplify things, so instead of paragraphs explaining how I’m processing this, I’m going to give you some bullet points that are quick and to the point. Kind of a Joe’s 101 on how to deal with things when they go south. This may not work for everyone, but it works for me.

  • I have gout. Own it, accept it, be honest with myself and move on.
  • What can I do about it? Work with the doctor, change my diet, ice it every day, and get it under control to the best of our ability.
  • Be realistic. Due to having to miss days and weeks of training, I have readjusted my goals of running a sub 22-hour 100 miler to simply finishing under the cutoff of 30 hours. This is not Western States and I am not trying to set a course record. This is my first 100-mile attempt and finishing is the goal.
  • Don’t be dramatic. Yes, I’ve missed some training, but up until about a week ago, I have run 6,000 miles in the last three years. I probably have some fitness in the tank still!

So, that is my magic formula to getting your mind right when bad stuff happens. Own the problem. Figure out what you can do about it. Be realistic with where you are. Don’t be dramatic, you are in better shape than you think.

For behind the scenes photos and comments on my training and personal life, follow me on Instagram: joe_the_runner  Strava: Joe Randene  YouTube: Joe Runner  Facebook: Joe Randene

Questions, comments, feedback? Please leave them in the comments section BELOW and we can have a discussion!

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The Dog Days of Summer

Dog Days

Have you ever had one of those runs where you get about half way through and everything just feels wrong? You’re training for a marathon and after five miles you are just dying, and you start to walk. Then this thought pops in to your head, “If I can’t run five miles, how the hell can I run 26.2 miles?” Maybe you are half way through your training program, or more, and the grind is getting to you. And, it’s probably hella hot and humid for the tenth run in a row. Welcome to the summer swoon.

I thought this would be a good time to discuss this, because I have had this conversation with more than half of my clients recently, and have experienced it myself, like EVERY summer… This could easily turn in to a post about beating the heat, but it’s not. You have all probably read the “get up early”, “run later in the day”, and “hydrate” summer articles a million times. And, if you’re like me, you probably squeeze most runs in when your life allows. So, you will be running in the heat, and it will take a toll on you.

But here’s the good news. If you trust the process, all of your suffering will pay off during your fall racing season or goal race. Despite how mentally challenging it is when you have a difficult short run in the brutal heat, the fact is that your body is adapting. The runs feel harder because they are harder. When you run in the heat, more blood rushes to your skin to assist with cooling and less blood is going through your heart and to your muscles. Your body responds by thickening your blood and increasing your heart rate to get oxygen to the muscles you are using via your blood stream. However, inevitably, your active muscles are getting less oxygen and you get tired faster. THE STRUGGLE IS REAL PEOPLE!

So, what to do? This is going to hurt… Slow down. Even if it means some walk breaks. If it is extremely hot, stop worrying about your splits and do your best to get the work out in based on your perceived effort. And then rest easy that you will be fine come race day. It is so easy to start and play those mind games with yourself that if you struggled with five miles, you’ll never run 26.2 miles. But you will. Most of our country will start to see cooler temps within the next four weeks or so, and suddenly all of that work you did in the heat will pay off big time! Your perceived effort will come way down, and your pace will improve! Long runs won’t seem as difficult and the miles will increase. YOU WILL BE FINE. So, the next time you feel like a run that you should be killing is giving you fits, smile, slow down, and look ahead to September…

Disclaimer time! We do live in litigious times after all. There are risks associated with running in the heat, so please take them in to account. I am not a physician, so please ensure that you work with yours to stay safe. Hydrate, and hydrate often. Monitor your sweat output. If it is hot and you are not sweating, stop. Find a cool place and hydrate slowly. This post is NOT encouraging you to run in the heat, it is simply discussing what we runners go through in the heat and helping people understand that what they are feeling is real and that their training will be impacted. But alas, the summer will pass, and we will be stronger!

For behind the scenes photos and comments on my training and personal life, follow me on Instagram: joe_the_runner  Strava: Joe Randene  YouTube: Joe Runner  Facebook: Joe Randene

Questions, comments, feedback? Please leave them in the comments section BELOW and we can have a discussion!

 

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Trail Running vs. Road Running

Road Runner: “Runners of the Religious Watch Wearing Factions, Triathletes, and the Club of Suburban Child Bearing Middle Class. Could be of the Suunto, Garmin, or Polar denominations.”

Trail Runner: “The runners who claim that they went on a “run” where they hiked half of it and climbed over fallen tree logs the other half of the outing. Look up James Varner in the Trailepedia. Didn’t find him? Oh, yeah! He’s still out bushwhacking in the middle of nowhere. I mean “running”.”

Definitions from: http://www.wilddefined.com/2013/10/the-every-persons-guide-to-trail.html

Before we get in to this, let me start by saying that I have nothing but respect for ALL runners. This is just for fun with a little truth thrown in here and there. I started on the roads and will run them in a pinch, but once I was exposed to the beauty of the trails, I never looked back. So, here we go. These are some of the differences between road running and trail running.

Terrain

Basically, the terrain for road runners is asphalt. Period end of story. For trail runners, we get asphalt, dirt, mud, rocks, roots, water, pine needles, logs, wooden bridges, and leaves. I’m sure that I forgot a few too, but you get the picture. Now, the road folk will tell you that at least they don’t fall very often, which is very true. Us trail folk on the other hand, wear our scabs and scars like little badges of bad assdom! And the uneven terrain works all of our muscles and ligaments from many different angles often improving our overall strength in the lower extremities.

Elevation

Most road runners have to go and find a hill to actually do a hill repeat work out and, I will say that there are some courses that are notorious for their hills. But… hills are naturally part of a trail run and in regard to courses with elevation, how about 18,000 feet or climbing and almost 23,000 feet of descent for the Western States 100 Miler?! Umm… yeah.

Distance

When you hear a road-guy say that he’s got 30 on the schedule, it usually means a 30-minute run or workout. When you hear a trail-gal say it, she usually means 30 miles! This is important, keep it in mind the next time your trail running friend asks you along for a “little” run. Now, to be fair to the road peeps, they be fast! I don’t mean a little faster either, I mean smoke. These crazy folks do things like run a mile in six minutes, or less! Who does that? No; trail bums generally slow down due to the terrain and all of the twists and turns in the trail. However, there are a group of young studs out there redefining what is possible in the trail running sport. Jim Walmsley just ran the Western States 100 Miler in 14 hours and 30 minutes! That is an 8 minute and 45 second mile-pace for 100 miles!!!

The Gear

The road running types have some cool shoes, socks, shorts, singlets, sunglasses, lube products, and maybe; maybe, a handheld bottle. Us trail birds have all of that stuff, except the singlet, never, ever, wear a singlet. But, we have awesome stuff like hydration vests where we can literally wear our hydration and carry food. We also usually wear dope ass stuff like trucker hats that say “MACHINE” on them! (Obvious merch plug, click here to purchase!) And while I admit that they have some cool shoes, ours are cooler. They are generally built like lightweight tanks to provide stability, protection, and stain resistance for things like vomit and blood.

Hygiene

The road types probably have the trail types beat here. They usually have nice short hair and a clean-shaven face, they hit the showers after like 26.2 miles, and they usually have more toe nails then we do. For us, hygiene is when you hit a river crossing and decide to submerge your entire body because you know, you still have 47 miles to go and it’s hot. Long hair and longer beards are not just ok, they are encouraged. Besides, the best way to scare a bear is to look and smell, like a bear.

Aid Stations

Not even close here. Marathons normally have water, electrolyte, bananas, gels, and some watermelon; if you’re lucky. And marathoners hit those aid stations and are gone before you know it. Trail rats on the other hand, we take our time in the aid stations. There is so much to choose from! We have all that stuff the marathoners have, but we also have flat coke, pizza, skittles, cookies, soup, baked potatoes, tacos, and anything else that a motivated aid station crew can come up with. We say that we vomit because we have stomach issues from running such long distances, but I concede that it might; MIGHT, be something else.

Vocab

We have a lot of the same vocab, but it usually means very different things, and then there is just some vocab that is trail specific. Sub-5 for road runners means going sub 5 minutes in a mile, for trail runners, it means sub 5 hours for some distance like a 40 miler. A bonk is a bonk, but for road runners the context is usually something like this, “I was crushing that marathon and then I bonked at mile 22 and finished in 3 hours.”. For trail runners, the context is usually something like this, “I bonked like 6 times during that 100 miler and had to drag ass through the pain cave each time until I recovered enough to start running again.”. Then of course there is the plethora of trail lingo such as these gems: trail stoke, shit kit, face plant, vert, buckle owner, buckle party, golden ticket, FKT (Fastest Known Time), technical, buffed single track, pacer, crew, drop bag, etc.

So, there it is! The differences between road running and trail running. Now you know, and like GI Joe said, “Knowing is half the battle.”. I happen to have a little run scheduled, want to join me?

For behind the scenes photos and comments on my training and personal life, follow me on Instagram: joe_the_runner  Strava: Joe Randene  YouTube: Joe Runner  Facebook: Joe Randene

Questions, comments, feedback? Please leave them in the comments section BELOW and we can have a discussion!

 

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Being Wildly Happy

When I meet people for the first time, within a few minutes they normally say something like, “You’re so happy!” or “You love what you’re doing, don’t you?”. I’m told my happiness kind of bubbles through my personality. And you know what? I think it’s true. I believe that life is way too short to be grumpy. Trust me, I have bad days and bad moods, just like anyone else, but… generally speaking I’m a pretty happy guy. Now, I can’t tell YOU how to be happy, but I can tell you what I think has become the foundation for my happiness and maybe that can help you be a little happier every day.

This is going to sound so mundane, but I believe the foundation for being wildly happy is contentment. When people hear this word, a lot of them associate it with “settling”. Settling for good enough and being content are two completely different things in my opinion. In my opinion, contentment is the ability to be satisfied with your current situation and not create unhappiness in your life because you feel like you are missing something. It doesn’t mean that you cannot continue to work towards other goals, but you do not let those goals own and define you.

As an example, I retired early to work in the running industry because it is what I am passionate about. I drive a perfectly good 2004 Toyota Sienna mini-van. Is it the most amazing vehicle on the road? Absolutely not! But it is paid for and it does the job. I am perfectly happy to drive it every day and not have a car payment. This is part of the decision to retire early, we need to minimize expenditures on things that we don’t really need so that we can live the life that we want. We don’t want the things that we own to own us.

When the day arrives that we need to replace the van, I am sure that I will probably “upgrade” to a different car, but this is also part of contentment. It’s the ability to delay gratification. I am happy with my current situation, I am comfortable with my goals, and I am aware that as I continue to work on my journey, that I will arrive at destinations that will bring more joy in my life. But, if all you do is focus on what you don’t have and constantly chase after those things without the ability to be happy right now, you may just go through your entire life never really being wildly happy.

There will always be something that you don’t have, so really take the time to appreciate all of the wonderful things that you do have, because this moment is gone, and you can never get it back. And tomorrow is not guaranteed. I can throw clichés at you like “Take time to smell the roses.” Or “Life is a journey, not a destination.” But I’d rather just try and lead by example. I work at a running store because it makes me happy, I run because it makes me happy, and I love my family because they are amazing, and I am lucky. I’m excited about the future, but I am wildly happy about today. I hope you are too…

For behind the scenes photos and comments on my training and personal life, follow me on Instagram: joe_the_runner  Strava: Joe Randene  YouTube: Joe Runner  Facebook: Joe Randene

Questions, comments, feedback? Please leave them in the comments section BELOW and we can have a discussion!

 

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Back to Back Long Runs

Back to Back

I feel that familiar vibration on my left wrist and hear that gentle chime and sneak a peek at my watch. It flashes two miles. Two miles? How can it be only two miles?! I’m exhausted already and have completely sweat through my clothes. I’ve got 11 miles to go and this is after the 26 miles I ran a day ago. Over the course of the last six months, I’ve run 1100 miles, sweat, bled, vomited and fell. Welcome to training for an ultra in North Carolina.

While the miles pile up, it is truly difficult to simulate the impact of a 100-mile race on your body and your mind. Most of us try to do this with the dreaded back to back long runs. The debate rages within the ultra-community about whether or not the benefit outweighs the risk. One camp feels that pushing your body to exhaustion on consecutive days exposes you, unnecessarily, to injury. The other camp argues that short of running 100 miles, this is the closest you can put yourself to feeling what you will endure during the race. As with most of these types of arguments, the answer, in my opinion, is that only you will know what works for you.

As you can guess from what I’ve written so far, I personally believe that there is a benefit to the back to back long runs. It’s hard for me to say that the increased risk from running 26 miles one day followed by 13 the next is any more than the increase in weekly mileage. Most training plans for a 100 mile ultra will have weekly mileages that reach 55 to 70 miles. This alone can increase the potential for an injury. So, I don’t see the risk outweighing the potential benefits. And what are the potential benefits?

Physically, I think that your body adapts, and gets used to running on tired legs. I’m always amazed how I can start that second run and really not feel strong, but then somehow manage to reach an acceptable pace and complete the run. I also take these runs as an opportunity to train my stomach. I eat and drink just like I would if it were a race. This way, my stomach adapts to digesting while moving, even at mile 35 or 40. And while these benefits are important, I feel that the mental benefits are even greater.

While the physical preparedness for a race of this distance is kind of binary, you either trained enough, or you didn’t, the mental preparedness is anything but. I’ve entered these back-to-back long runs with minor ailments to my groin, toes, calves, and other extremities, and have had to learn to deal with the pain for the duration. Keep in mind, I am not saying injury, I am saying ailment. When I’m injured, I shut it down and heal, but part of being an ultra-runner is running through soreness and pain. And if the first time that you ever have to do it is during a race, you won’t have any experiences to draw from. And, if your running 100 miles, there is a very good chance that you will be managing pain for long periods of time.

Pain isn’t the only thing that you have to deal with either. After long hours of running, your body and mind are absolutely gassed. There seems to be nothing left, and you may still have 12 plus hours to go. That’s a lot of time to be alone with your thoughts and a lot of time to continuously assess your level of exhaustion and pain. This is a time rife for convincing yourself to quit. Doing back to back long runs can help put you in the hurt locker quick enough on that second run, that you are forced to troubleshoot and cope with your thoughts for an extended period of time. Important skills for the ultra-runner.

Despite all of this, you will still never be able to truly replicate the same conditions as the actual race. Improving your skills will improve your chance of success, but until you have been out there, in the dark, in the heat, in the cold, in the rain, and exhausted to the point of hallucination, you just won’t know how you’ll react. There are simply some things that you will just have to deal with when the time comes.

For behind the scenes photos and comments on my training and personal life, follow me on Instagram: joe_the_runner  Strava: Joe Randene  YouTube: Joe Runner  Facebook: Joe Randene

Questions, comments, feedback? Please leave them in the comments section BELOW and we can have a discussion!

 

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Your Relationship With Food

When people find out that I lost 130 pounds, the first thing they ask is “How did you do it?” To answer that question is much longer than one post, but here is where I tell them it starts. It’s not your mouth, it’s your head. Anyone can lose weight by severely restricting calories, but to sustain your weight loss, you need to change your diet. You don’t want to be “on a diet”, you want to “eat a healthy diet”. And for that to happen, you need to understand and change your relationship with food.

What does that mean? Well, most people who struggle with weight, over eat or eat unhealthy for a reason that is other than hunger. In my case, it was simply that I was exposed to bad eating habits growing up and I carried those habits with me. That’s not to say that my family are terrible, I love them! But I come from a family of big eaters and big drinkers. Some of us exercise enough that weight doesn’t become an issue, and some of us don’t. Some of us have changed our diets over time to be healthier, and some haven’t. That’s not the point. The point is, I had to realize that my relationship with food was unhealthy because I was propagating those habits, and then change those habits. My relationship with food went from, eating and drinking anything I wanted and as much as I wanted, to eating healthy and almost no alcohol. I’m not hungry and I still enjoy what I eat, and I feel great.

In my opinion, I have one of the easier food relationships to address. I just needed to reeducate myself and change some habits. However, there are much more serious issues around food relationships such as people who use food as a replacement for love, or as a defense mechanism. As an example, some people eat because they were abandoned, and they could always count on food to be there and comfort them. Others eat because they were sexually abused, and they think being overweight will make them less attractive to a predator. Many of these types of issues fall under eating disorders and must be addressed in order to change your relationship with food in a healthy way. The mind needs to be addressed first.

The great news is that you are not alone! There are many places to get the help that you need and get back on track. The National Institute of Mental Health is a great place to start.

The next area that you need to understand, and address is “triggers”. Again, this starts in the head. After sitting and analyzing my eating habits, I realized that when I drank alcohol, I binge ate. So not only was I getting the empty calories from drinking, I was doubling down with really crap food even if I wasn’t hungry. Drinking and eating went together for me. Once I grasped that, I made sure that I put controls around my drinking. I went from drinking moderately most weekends and some weeknights, to I rarely drink alcohol at all now. And when I do, it’s usually a beer or a glass of wine. This has made a huge difference in my calorie intake.

What are your triggers? Is it stress? Is it boredom? My experience was that I knew my triggers, but I had to admit them to myself. This is work that has to be done, because your triggers normally are the pathways to your underlying issues. I’m not going to tell you it is easy, but it is achievable. And if it is something that you need help with, I suggest you go get. I know it can be scary, but change is always scary. On the other side of that fear is your dreams though, so be brave and get help.

Once I recognized that I was simply following the pattern that I had been exposed to, and took the time to reeducate myself on nutrition, the scale started moving in the right direction. And when I removed the “trigger” of alcohol and stopped binge eating, not only did the scale continue to move in the right direction, it became sustainable. Finally, as my weight came down and I started to feel great, running went from exercise to a passion. Not being hungry, feeling great, and pursuing a passion, sounds like something I can do for a long time!

For behind the scenes photos and comments on my training and personal life, follow me on Instagram: joe_the_runner  Strava: Joe Randene  YouTube: Joe Runner  Facebook: Joe Randene

Questions, comments, feedback? Please leave them in the comments section BELOW and we can have a discussion!